The Legendary Life

 

Things You Need To Know About What            Personal Training Can Do for You!

 

 

 

 

 

 

 

If you think you need a fancy machine to target those abdominal/stomach muscles, think again. Follow along with the below to bring variety to your next core workout.

 

1.Bridge Extension

Targets: Abs, hamstrings, glutes and shoulders
Stronger abs don’t develop overnight — you’ll have to first learn how to activate your core. For this essential True Beginner exercise, start on the floor on all fours, hands placed directly underneath your shoulders, hips in line with your knees. This is your starting position. Lift your right hand and extend your arm straight out in on you, keeping it shoulder height, while simultaneously lifting your left leg and extending it straight back (a). Your whole body should be in a straight line from right fingertips to left toes. Bring your left leg to touch your right elbow under your stomach. Extend your leg and arm out again. Return to starting position (b). Repeat on the other side (c). Do five reps on each side.
Modification: If you’re unable to maintain form, simplify this movement by forgoing the crunch. Instead, extend your arm and opposite leg out and hold for three seconds, then switch sides.

 

2. Standing Bicycle Crunches
Targets: Obliques, rotational muscles
Do traditional crunches cause discomfort? Rubin suggests this True Beginner variation instead. Stand with your feet hip-width apart, hands placed behind your head. With a tight core, straight back and relaxed shoulders lift your right leg and simultaneously raise your right knee and lower your left elbow towards each other. (a). Return to the starting position. (b). Repeat on the opposite side. Do five reps on each side.
Modification: If rotating your upper body downwards is too difficult, simply lift your knee to your chest while keeping your upper body still, alternating legs.

 

3. Seated Leg Lifts
Targets: Abs, hamstrings
Don’t be fooled by this basic-looking leg lift: Beginners to even more advanced folks will start feeling the burn after a few reps. Sit on the floor, legs extended straight out in front of you. Keeping your core engaged, lean back slightly, so you’re able to place your hands on either side of your glutes. Take a deep breath and lift one leg six inches off the ground (a). Hold for five seconds, and then put it down. Repeat with the other leg (b). Continue alternating for one-minute straight, then take a 20 second break. Repeat for five rounds.
Modification: To make this exercise easier, lift one leg at a time without stopping to hold each one extended for five seconds. Need more of a challenge? After lifting a heel, bring your knee into your chest, then extend your heel back out and lower down. Repeat on the opposite side.

 

4. Sit-Ups
Targets: Abs, possibly hip flexors depending on range of motion
If performed incorrectly, sit-ups can cause more pain than they’re worth. Rubin breaks down how to safely and effectively perform the move. To start, sit on the floor with your knees bent, heels touching the floor, hands on either side of your head, shoulders dropped and relaxed to avoid tension in the neck. Keeping your feet on the ground, lay back until your back is flat on the floor, or as far as you’re able (a). Rise back up (b). Continue for one-minute straight, then take a 20 second break. Repeat for five rounds.
Modification: Having trouble keeping your core and back engaged? Slowly lower yourself as far as you can, and work up to lowering completely down to the floor. There’s no need to go all the way back until you can maintain perfect form, says Rubin.

 

5. Modified Bicycle Crunch
Targets: Obliques, rotational muscles
Start in the same neutral position as the sit-up, sitting with knees bent, heels flat on the floor, hands on either side of your head. (a). Bring the right knee and left elbow towards one another, with a simple and gentle twist. (b). Return to the start position. (c). Complete the movement with the left knee and right elbow. Continue for one-minute straight, then take a 20 second break. Repeat for five rounds.
Modification: This is a major progression from the sit-up, so if this movement is tough for you, keep practicing sit-ups.

RELATED: 3 Quick HIIT Workouts for Beginners

 

6. Spider Plank Crunch
Targets: Lower abs, glutes
Still have fuel left in the tank? Rubin challenges True Beginners to tap into their Spidey sense. Start in a push-up position, hands on the ground directly underneath your shoulders, legs extended backwards with your toes on the ground, so your body is in a straight line. Lift your right leg and bring your knee towards the outside of your right elbow (a). Return to plank position (b). Repeat the movement with the other leg. Do five reps with each leg.
Modification: If this is too challenging, simply hold a plank on your elbows or hands for 30 seconds at a time, for three rounds. (If you have a wrist issue, Rubin recommends doing this movement on your elbows.)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Are you contemplating hiring a personal trainer in Hope Isalnd but not sure if it will be worth it?

Yes, many people consider the services of personal trainers as exorbitant or unnecessary. But in reality, the service they offer cannot be measured in terms of money simply because of the impact they have on your health, fitness and overall approach towards life. It will not be an exaggeration to say that personal trainers can really transform your life for better and expose you to ways of healthy living which you were simply unaware of before. 

 

Hope Island Personal Training offer Unique Fitness Modules tailored for your Specific Needs

Anybody can appoint a Broadbeach personal trainer and fix up a schedule for working out at home, office or any other place of convenience. Before beginning the sessions, your trainer will first ask you a lot of questions to understand exactly what you need. This is because personal trainers offer customized services for each and every of their individual clients. With personal training, there is no generic schedule that fits one and all. So at the very onset, you have an indication of getting something special; something that is unique for your own needs and goals. 

 

Hope Island Personal Training offers you Peace of Mind

The basic purpose of a personal trainer in Hope Island is to have somebody competent and trustworthy enough who can guide you through your fitness journey. So you will be surprised to know that no trainer will just impose a common fitness routine on and expect you to follow it blindly. Rather, he will set a specific goal for you and chalk out a plan to make it achievable and enjoyable. He will pick up the best exercises that are most suitable for your present fitness and future goal. He knows the effects and suitability of different workouts and how they affect the human body. With your trainer by your side, you can work out in complete confidence without fearing injury or sickness. 

 

Hope Island Personal Training Teach's you how to Exercise Safely

Another huge difference that a personal trainer can make to your fitness routine is by showing you how to exercise safely and correctly. Physical exercise can become dangerous anytime if you don’t know how to follow the steps correctly. Only your personal trainer will take the effort to do the exercise himself and then watch over carefully as you repeat his every move. He will keep at it tenaciously till you have mastered the moves yourself. 

 

Hope Island Personal Training shows you How to Modify your Diet

As a health conscious person, you obviously want to follow a healthy and nutritious diet. But do you have the knowledge or experience to plan your own diet successfully? No (if you are not a dietician yourself) and this is where your Broadbeach personal trainer can make another huge difference. He will meticulously note down everything about your diet, food patterns and preferences, meal timing, cooking methods and so on. He will then work out a diet chart that you can follow easily and enjoy too. 

 

Hope Island Personal Training helps you Gain Knowledge

Perhaps the most important thing that your personal trainer can do for you is impart knowledge. Healthy living is something you want to enjoy throughout your life and for that you must know the correct strategies and procedures. Your trainer will teach you how to combine regular exercise, healthy living, rest and sleep and a disciplined lifestyle so that you stay healthy and fit for life.