3 Essential Moves For A Suspension Trainer Workout

 

Did you see the other article on using a suspension trainer? If you don’t have a lot of room, a lot of time, or a big budget,  using one of these may be just what you need.

It’s the real deal with bodyweight training. That’s because you can go way beyond just push ups or squats. There are scads of other exercises that you can do and that are a lot more challenging than your typical body weight exercises.

This is because, not only can you isolate a body part better. You can also multiply and maximize the resistance to your core by working on balance and stability.

Imagine trying to do any of the following exercises on a suspension trainer:

1. SINGLE LEG ROW
Reps: As many as possible in 30 sec. (each side) Rest: 0 sec. Attach a suspension trainer to a door frame or other sturdy object and stand on your left leg. Hold the handles and get into a lunge position with your rear knee bent—but keep your foot raised above the floor. Row your body to the handles while driving your right knee up in front of you.

 

2. SINGLE-LEG WOBBLE LUNGE
Reps: As many as possible in 30 sec. (each side) Rest: 0 sec. Set the foot cradle of the suspension trainer to about a foot and a half above the floor and turn around. Raise your right foot and rest it inside the cradle. Bend your left knee so you descend into a lunge position.

 

3. UNI-BRIDGE PRESS
Reps: As many as possible in 30 sec. (each side) Rest: 0 sec. Face the suspension trainer’s attachment point and hold one handle in your left hand. Pick up a water bottle (or some other source of light resistance) in your right hand as if you were going to press. Lean back so your body is in a straight line at an angle, suspended by the handle. Row your body up until the handle touches your ribs while pressing the right hand over your chest.

Men’s Fitness has more about this

Believe It Or Not, These 2 EMS lifting techniques Can Stop Injuries

Tight hips can affect your workout routine more than you know.

The majority of your power comes from your hips. Without strong hips and glutes, you will use your back. We commonly see two pain issues from the hips: tight and weak. When your hips are tight, or when one hip is tight, it causes all kinds of nasty patterns.

Your hip sockets are extremely complex joints. Having flexible hips is crucial for doing things like squats, lunges, or sprints.

Since your hips are ball and socket joints, this means that they have a lot of movement in several different directions.

You want to add to your workout a couple of different stretches that will keep your hips limber.

Stretching your piriformis and you psoas will keep your hips flexible and also decrease your potential for back pain.

Curated from www.ems1.com

Did You know: High Interval Sprint Training Affects Men and Women Differently

Build Muscle-Burn Fat

Researchers studied the effects on men and women who both practiced regular high intensity sprint interval training. The idea behind the study was to see how the different levels of energy expenditure affected the heart, muscles, and hormones in both men and women. Not surprisingly, both the men and women both burned more calories than during a regular sprint session, insulin levels decreased, endurance improved. (1)

What researchers did not expect was how training affected men and women’s development. The study found that men had a huge advantage when it came to building muscle by using sprint interval training than the women in the group.

Both men and women benefit from sprinting with interval training. Men can use it to build muscle and women can use it to burn fat!


If you haven’t tried it, it may be time.

Sprinting has given me a huge boost of energy since pick me ups like coffee or Coke are not on my menu these days.

Plus, it clears my head. With a sprinting routine of 2-3 days a week, I am sleeping better and thinking better.

Try it and share your experience.

10 Ways to Work Out Without Going to the Gym

Refusing to Give Into The Gym

You do not enjoy going to the gym. Maybe you force yourself to do it anyway because you know the importance of exercising. Maybe you dislike the gym so much that it’s caused you to take a permanent vacation from working out. Or maybe you’ve never been there before, and on account of some horror stories you’ve heard, you don’t ever plan on going.

3 Ways You’re Wasting Money On Your Workouts

These are common traps that everyone probably knows about. But, should you take a closer look?

There aren’t too many corners worth cutting. You shouldn’t sign up for sessions with a trainer who isn’t certified just to save a few bucks, just like you shouldn’t skimp on a good pair of sneaks. But here are a few things you can definitely spend less on — and get your focus back to where it belongs.

I ditched the membership a long time ago and still like my cotton blend shirts (truth be told, I still don’t have the physique for UnderArmour).