NEW RAP H 2016

https://youtu.be/P774sr-c8mI

NEW RAP H 2016

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7 Squat Variations You NEED to Try

Squats are like the LBD of your workout—they’re the perfect staple and they make your body look pretty amazing. But just like your wardrobe, your fitness routine could use some variety. For an upgrade with major results, try these 7 squat variations from the Women's Health Big Book of Exercises.

Main Move: Body-Weight Squat

First, here’s how to do a basic body-weight squat.

Stand as tall as you can with your feet spread shoulder-width apart. (A) Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position. (B)

Body-Weight Jump Squat

Place your fingers on the back of your head and pull your elbows back so that they’re in line with your body. (A) Dip your knees in preparation to leap. (B) Explosively jump as high as you can. When you land, immediately squat down and jump again. (C)

Pistol Squat

Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor. Raise your right leg off the floor, and hold it there. (A) Push your hips back and lower your body as far as you can. Pause, then push your body back to the starting position. (B) 

Wide-Stance Barbell Squat

Hold the bar across your upper back with an overhand grip. (A) Perform a squat with your feet set at twice shoulder width. (B)

Barbell Siff Squat

Hold the bar across your upper back with an overhand grip. Before you squat, raise your heels as high as you can (A) and hold them that way for the entire lift. (B) 

Braced Squat

Hold a weight plate in front of your chest with both hands, your arms completely straight. (A) Perform a squat while holding the weight in place. (B)

Dumbbell Split Squat

Hold a pair of dumbbells at arm’s length next to your sides, your palms facing each other. Stand in a staggered stance, your left foot in front of your right. (A) Slowly lower your body as far as you can. Pause, then push yourself back up to the starting position as quickly as you can. (B) Switch legs and repeat

Goblet Squat

Hold a dumbbell vertically next to your chest, with both hands cupping the dumbbell head. (Imagine that it's a heavy goblet.)(A) Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees. (B) Pause, then push yourself back to the starting position.

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Secrets to Mastering the Squat: Part 3

In Secrets to Mastering the Squat part 1 and part 2, we discussed some great tips for teaching women how to squat properly.  We discussed squatting with body weight, and we also discussed adding load to the squat using Goblet Squats.

 e ladies of GGS love barbell back squats!

In part 3, we are going to discuss the best way to teach the squat with a barbell, as well as some common issues we see with women and barbell squatting.  Check out this video below to see 3 different squat variations you could try:

Barbell Box Squat

1. Use a shoulder-width grip.  This is the most comfortable grip for most women, and it allows them to pull their upper back and traps together.  A grip that’s too wide will leave most women feeling unstable and unable to get their back tight.

2. Squeeze your back together.  This helps you keep your whole body tight and allows you to create a shelf on which the bar can rest.  Remember, you don’t want the bar too high on your neck, or too low on your back.

3. Create pressure in your core before you lift the bar off.  Take a breath in and create pressure in your core before you pick up the bar.  This is a great habit to get into because once you have an appreciable amount of weight on the bar, this will be a necessary step to protect your spine.

4. Find a stance that’s comfortable for you.  As Jim discusses in the video, your stance will depend on your height, your limb and torso length, your mobility levels, and other individual characteristics.  Don’t be afraid to play around with your foot position and experiment to find what feels and looks right.

5. Brace your core.  This technique is discusses in the video, but I like to fill up my belly with air, then blow out hard to get my ribs down, and brace hard.  Then I fill up with air underneath my braced core to keep my core engaged and keep my spine in an optimal position.

6. Keep your head neutral.  We discussed this in parts 1 and 2 of this series, but throwing your head back causes a cascade of problems down the kinetic chain.  Your ribs almost instantly flare up, you go into lumbar hyperextension, and it makes it more difficult to sit back into your hips with a narrower stance.  Keep your head neutral and eyes straight ahead.

7. Sit back into your hips.  Many women are very quad dominant and tend to get pulled forward when they squat.  Make sure you sit back into your hips, and don’t be afraid to have a bit of a forward lean.

8. Use your core and your hips to stand up.  As we discuss in the video, it’s very common for women to fling themselves off of the box using their spine instead of pull themselves up using their hips and core.  Hopefully you will have practiced this with body weight as well as a kettlebell to get strong in this position before putting a bar on your back.

Barbell Back Squat

The same rules apply to the barbell back squat that apply to the barbell box squat. Just make sure you have a nice and controlled descent and don’t “bottom out” into the bottom of the squat.

Control it down, stop before you lose your neutral spine position, and stay braced in your core the entire time.

Safety Bar Squat

Again, very similar rules apply to this squat as well, but it’s especially important to do a couple of things:

1. Squeeze the handles hard.  When you’re squatting with a regular, straight bar, you have to grip the bar hard to keep it on your back.  With the safety bar, it’s easy to get lax because the bar will stay on your back no matter what.  This is a mistake.  Squeeze the bar hard because it will allow you to create more tension throughout your entire body.  This will make your squat easier, cleaner, and safer.

2. Drive your back into the bar.  The safety bar is notorious for pitching you forward, which is why it’s a great tool to teach you to drive your back into the bar so you don’t fold over.

These 3 squat variations are a great place to start when you want to safely add barbell back squats to your regimen.  We hope you enjoyed the video!  Please let us know what you think!

© 2015 Girls Gone Strong

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Proper Techniques For Teenage Boys to Gain Muscle Mass

Adolescence is hard enough to overload thought to the future weight boy of education, career, ambition and love, but muscle mass gain as a boost in the arm of self-esteem . Teenagers want to attract the attention of other guys Admiral physics is like weight boy an induction into the "fan club". Sex for women is looking for love with the eyes and most often they are looking for silent members of "fan club", muscle mass dream weight boy guys.

Gaining muscle mass correctly

Gaining muscle mass is the intention weight boy, but knowing the right techniques is essential. Children are still developing which means that the body as a functional unit has needs. Good nutrition and hydration is essential for growing weight boy bodies. A careful assessment of the current density of body fat is important for the calculation weight boy of a personal nutrient rich diet.

A good supplement plan that contains a protein source is weight boy important. Building muscle takes time and effort well focus adolescents often have little in the position of the high society. Steroids and other drugs rapid muscle building can do more damage to a developing organism that the results they produce to discourage their use because of better results can be achieved with diet and exercise training.

Overweight children

A good diet low in fat and high in protein and a decrease weight boy in measured daily calorie counting with fat burning, rigorous exercise to remove boy height weight chart fat, but allow the body to gain muscle strength training. The overweight child should jump processed fatty foods and replace them with colorful foods with different textures to satisfy the habit of snacking a balanced weight boy diet to provide weight chart boy calories and
nutrition. support

Children of low weight

Underweight children should gain weight to gain muscle, but it does not mean eating weight boy anything to win. The poor child should still refrain from boy height weight chart processed foods and those high in fat and use and carbohydrates weight chart boy (sugars, but not whole grains) for profit proteins. More weight boy and more meals for children boy height weight chart underweight more good caloric intake.

Muscle gain

The overweight weight boy child to reduce the density of fat with controlled and vigorous exercises to lose weight diet. Children need to be underweight to gain weight, but not fat, with plenty of nutrients and caloric intake increased several times during the day boy height weight chart. Get the body proportion and then for strength and appropriate to increase muscle mass protocol weight chart boy.

Use your brain as coach

Use your brain to the state of your thoughts of boy height weight chart the new thin buff that will not only help you achieve your desires boy height weight chart faster, but stay focused on the program to achieve their goals.

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