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Try This: 3 Pushup Variations That Work Your Biceps

Try This: 3 Pushup Variations That Work Your Biceps

A standard pushup targets your pectorals (chest muscles), deltoids, and triceps.

But if you engage your core and activate your glutes, this dynamic move can enhance more than just your upper body.

You can even adjust your technique to target your biceps. Here are three biceps-focused variations to try, alternative biceps-busting moves, and more.

How to do a pushup

To perform a standard pushup, get into a plank position.

Place your palms on the floor. Ensure they’re stacked directly underneath your shoulders. Keep your neck neutral, back straight, core tight, and feet together.

To go down, gently bend your elbows — they should flare out at a 45-degree angle — and slowly lower your body to the floor. Make sure you maintain a straight torso and neutral neck.

 

When your chest reaches the floor, push yourself back up to start through your arms. Pay special attention to your lower back. You don’t want it to sag toward the floor.

Proper form is key to increasing strength and preventing injury.

Positioning your palms and elbows too far apart can result in shoulder pain. And if your lower back sags when you try to rise, it may cause back pain.

If standard pushups are painful or uncomfortable, don’t force it. Certain modifications can help relieve the pressure on your joints and allow you to safely build your strength.

You may find it helpful to practice with your knees on the ground instead of being in a full-body plank. You could also try performing pushups off of an elevated surface, like a bench or step.

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Healthy Happens When You’re Prepared

Healthy Happens When You’re Prepared

How to Make Working Out Work for You
When you’re ready to embark on a fitness journey, for some—getting to the gym isn’t enough to maintain consistency. If that’s the case, we’ve got some helpful ideas on how to stay engaged, stick to your plan and feel empowered by your progress.

Invest in a Wearable Device
MyZone is a heart rate monitor that gives you live feedback on your output during your workout in or outside the club. It’s a great tool for anyone who wants accurate workout analytics alongside a gamified experience. MyZone devices monitor your heart rate, calories burned, and time spent exercising that convert into MyZone Effort Points (MEPs), with a focus on rewarding effort rather than fitness.

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11 Traits of Successful People

11 Traits of Successful People

Whether it’s an athlete, business person or just someone you know who walks the talk and lives a great life. They generally all have similar traits, and characteristics to their days. These characteristics you could start to implement into your day and start to bring success into whatever avenue you are needing success in.

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Find out simple ways you can enjoy exercise more

Find out simple ways you can enjoy exercise more

Sometimes it’s hard enough to drag yourself out of bed in the morning to exercise, but when you are dreading your workout, it just becomes that much harder. Our preferred activities often win out and we avoid reps, sessions or vinyasas we hate.

However, if you love your workout and the form of exercise you are doing not only are you more committed to showing up, you will also give it your all. Simply put, love your workout and you’ll get better results. But how do you turn it around? Can you really learn to love a particular exercise? Yes, and here’s how you can happily convert.

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Quick Full Body Stretching Routine

Quick Full Body Stretching Routine

Here is a great stretching routine to get your body ready for what ever the workout ahead

This sequence is fantastic for mobilizing your entire body and getting it ready for the demands of the workout ahead. The key with any warm up, is to move the body that is similar to the activity you are about to do. This means the ligaments, tendons and muscles are warmed up functionally and really for the demands of whats ahead and prevent any injury happening from tight stiff cold muscles.

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Can You Get Fit on a Vegetarian Diet?

Can You Get Fit on a Vegetarian Diet?

Are you worried about what going vegetarian/vegan will do to your fitness regimen? You want to eat clean, but at the same time, you want to make sure you’re still getting the most out of your gym memberships. Don’t worry — a veggie diet doesn’t bar anyone from building muscle. You just have to do it the smart way.

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From 300 Pounds To “Bossy Strong” Firefighter And Nutritionist

From 300 Pounds To “Bossy Strong” Firefighter And Nutritionist

Karla progressAt her heaviest, Karla Pankow weighed 300 pounds. By her late 30s, she’d been diagnosed with a fatty liver, Celiac, high blood pressure, high cholesterol, hypothyroid, arthritis, hernias, pre-diabetes, and a connective tissue disorder. She also struggled with migraines, intense fatigue, depression, skin irritations, and digestive challenges. Karla spent two decades in and out of doctor offices, on various medications, and tried every fad diet imaginable. Nothing worked.

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How To Recognize & Break Fitness Plateaus

How To Recognize & Break Fitness Plateaus

There’s nothing more frustrating than watching what you eat, working your ass off in the gym, and not seeing progress! First off: You’re not alone. Our bodies are tricky, and tons of us experience the same thing.

When you’re working toward any health and wellness goal, progress is usually easier at first, and then things slow down—or stop. If this is true for you, it’s probably time to pause and evaluate whether this is a plateau, or you’ve fallen off track. Either thing can be fixed!

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Together We Are Stronger

Together We Are Stronger

is small – which I LOVE,” Shannon said.  “I’ve been to bigger gyms and I just prefer a friendlier, family vibe.  I love Alli.  She is well-educated, experienced and down-to-earth. She is really a strong woman and has helped me physically and emotionally this last year.”

Shannon began exercising at the gym three days a week, usually two days of cardio work and one day a week on the strength-training machines.  Then Alli introduced Shannon to the sport of power lifting.

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The Best Way To Strengthen Your Core

The Best Way To Strengthen Your Core

Client: “Coach Rachel, why don’t we ever do ab exercises?”

Me: “We’re doing ‘ab’ exercises every time we squat, swing, press, deadlift, pull-up, and plank…”

But you’ll never see a sit-up or crunch in the training sessions I lead, and here’s why: Every time you do a sit-up (spinal flexion), it’s like someone parking a motorcycle on your body. It creates 750 pounds of compression force on the spine. Sound good? Think of a steel beam that supports a building. It’s meant to stand straight and bare load. You would never expect it to bend, twist, and still carry load; but that’s exactly what our spines do! They bend, twist, allow our lungs to fill with air, dance, jump, run, play—but we still have to protect them. Your “support beam” is incredibly important.

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