Two Must-Try Rotator Cuff Moves

Two Must-Try Rotator Cuff Moves

Exercises by Bodypart for Women, Injury Prevention, Shoulder Exercises for Women, Sports Medicine for Women, Training Tips for Women
Single-Arm Straight-Arm Band PulldownForm: Single-Arm Straight-Arm Band PulldownFour little muscles make up the rotator cuff that surrounds each scapula: the supraspinatus, infraspinatus and teres minor on the posterior, and the subscapularis on the anterior. Though the prime movers for shoulder extension are actually the teres major and larger back muscles, the infraspinatus and teres minor help keep the head of the humerus in place as you move your arm down past your torso. Straight-arm pulldowns train this action without the assistance of your biceps and will give you killer definition on either side of your racer-back tank. Thanks for watching!Visit Website Anchor a resistance band at shoulder height or slightly above, and stand with your feet hip-width apart facing the anchor. Keep your knees slightly bent and your core engaged…
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Your 2019 Fitness Refresher Course

Your 2019 Fitness Refresher Course

Exercises by Bodypart for Women, Training Tips for Women
Thanks to a massive influx of new fitness trends over the past decade — think CrossFit, mixed martial arts and boot camps, to name a few — people are embracing innovative training tools and squashing the idea that three sets of eight to 12 reps is the only way to train. That’s the good news. The bad? Newbies may not be the only ones wandering the gym aimlessly this January. Whether the world of working out is brand new to you or you’re in need of a refresher, we’ve assembled an expert overview of the 10 key tools and terms that dominate the training forum today. Armed with these tips, tactics and sample routines, you can get to work immediately, crushing all your goals — and then some.BarbellThanks for watching!Visit…
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Mobilize Your Midback – Oxygen Magazine

Mobilize Your Midback – Oxygen Magazine

Back Exercises for Women, Exercises by Bodypart for Women, Life, Neck & Back Health, Training Tips for Women, Women's Health
The health and mobility of your thoracic spine is integral to spinal and shoulder function, and ignoring this area could negatively affect performance, strength and posture, and could even add pressure to your lower back, resulting in pain and discomfort. Using several stretching techniques in the same session is a great way to improve overall thoracic mobility. Start with some dynamic exercises to naturally warm your body and slowly and safely increase your range of motion. Follow those with some foam-rolling moves to further increase your range of motion, and wrap things up with a static stretch to lengthen your muscles. Though static stretching preworkout is not advisable in all instances, you can use it to help reinforce proper position without reducing power or strength if you’re training exercises like…
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5 Exercises to Grow Your Butt, Not Your Thighs

5 Exercises to Grow Your Butt, Not Your Thighs

Exercises by Bodypart for Women, Glute Exercises for Women, Glute Workouts for Women, Training Tips for Women, Workouts For Women
While it may seem like every “perfect butt” on social media comes with the tag line “the squat booty,” in reality, this is not the case. No matter how many squat reps you do, you’re only working your glutes from one angle. Plus, the main muscles at work when you squat are your quads, so if making your thighs thicker isn’t your goal, this exercise is probably not where you should be placing all your energy and focus. Don’t worry, though. There are several glute isolation exercises you can do to get the booty of your dreams. If you practice a few of these exercises together, you can round your glutes from every angle while keeping your legs lean! Here are some of my favorite moves.Hip ThrustThanks for watching!Visit WebsiteHip…
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5 Simple Moves to Help Prevent Knee Injuries

5 Simple Moves to Help Prevent Knee Injuries

Exercises by Bodypart for Women, Glute Exercises for Women, Injury Prevention, Leg Exercises for Women, Sports Medicine for Women, Training Tips for Women
No matter where you land on the fitness spectrum, there is always risk of a knee injury that will derail your progress. Unfortunately, knee injuries can plague just about anyone — from beginners to seasoned gym-goers and elite runners. Physically active people are at risk for knee injuries mainly resulting from overuse and improper running or lifting techniques, as well as direct trauma to the joint. Overuse injuries are often seen in runners who fail to cross-train or who have biomechanical problems. Improper lifting techniques can put uneven forces on your knees, making you susceptible to injuries. And direct trauma to the joint is most likely the result of a work-related incident, a vehicular collision or an accident while playing a sport that requires quick and sudden changes in direction,…
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Bulletproof Back Workout – Oxygen Magazine

Bulletproof Back Workout – Oxygen Magazine

Back Exercises for Women, Back Workouts for Women, Exercises by Bodypart for Women, Training Tips for Women, Workouts For Women
A strong back isn’t just a head turner at the gym. It’s also one of the keys to keeping our spines happy and healthy over time. Upper-back strength also plays an important role in shoulder health. When we have deficits in our posterior chain (aka the upper back), it can cause early wear and tear and pain throughout the shoulder joint and neck. For those of us who sit for long stretches of time during the workday, we’re predisposed to injury. Practice the following exercises to bulletproof your posterior chain. Take on the entire circuit or add one or two moves into your existing routine. The reps are intentionally low so you can focus on form and target very small muscle groups. Thanks for watching!Visit WebsiteBulletproof Back WorkoutExerciseSetsReps/TimeBent-Over Row With…
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4 Lunge Variations You Haven’t Tried But Should

4 Lunge Variations You Haven’t Tried But Should

Exercises by Bodypart for Women, Glute Exercises for Women, Training Tips for Women
Many of us are used to the traditional forward lunge. While this is a great staple exercise, there are many variations that you can choose from to surprise your muscles in your next lower-body workout. From mountain-climber lunges to reverse lunge front kicks, we’ve got you covered. For the following moves, you don’t need dumbbells or any type of resistance, just some good old-fashion bodyweight and you’re ready to go! Perform the following exercises in a circuit to feel the burn and achieve a challenging workout!ExerciseSetsReps/TimeReverse Lunge Front Kick58-10 reps (each leg)Ticktock Lunge58-10 reps (each leg) Forward and back is one rep.One-Leg Lunge With Side Leg Lift58-10 reps (each side)Mountain-Climber Lunge520-30 secondsMountain-Climber LungeStart in a push-up position, but bring your left knee up into a bent position and place your…
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Two Triceps-Blasting Moves – Oxygen Magazine

Two Triceps-Blasting Moves – Oxygen Magazine

Exercises by Bodypart for Women, Training Tips for Women, Triceps Exercises for Women
Dumbbell SkullcrusherForm: Dumbbell SkullcrusherMost triceps moves like overhead extensions and kickbacks tend to target a specific triceps head. Skullcrushers, however, hit all three equally by placing the arm at a 90-degree angle to the body. This creates the optimal length-tension relationship to carve that sexy horseshoe shape into your upper arm while also tightening up that infamous bat-wing area. While a straight bar requires that your wrists and elbows rotate outward to gain a firm grip, which can be uncomfortable, holding a set of dumbbells in a parallel (hammer) grip reduces this stress. It also allows for equal resistance on each arm so your dominant arm can’t take over.Thanks for watching!Visit Website Lie face-up on a flat bench and hold the dumbbells straight above your chest. Some people like to…
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12-Week Plan for Leaner, Stronger Legs

12-Week Plan for Leaner, Stronger Legs

Exercises by Bodypart for Women, Leg Exercises for Women, Leg Workouts for Women, Training Tips for Women, Workouts For Women
Is leg day starting to feel more like Groundhog Day? It’s easy to fall into a rut and do the same workout week after week, but the problem is that your body adapts quickly to a repeated stimulus. Eventually, you’ll find yourself atop the dreaded plateau, or worse — get sidelined with an injury because of overtraining. Using periodization helps you formulate a well-rounded, progressive plan, allowing you to reach your goals within a certain time frame while also allowing for adequate rest and recovery. There are different ways to approach periodization, but in a recent study published by the Journal of Strength and Conditioning Research, women who used undulating periodization — a model that changes the training variables within a relatively short time frame — saw a greater increase…
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Angelica Teixeira: Brazilian Bombshell – Oxygen Magazine

Angelica Teixeira: Brazilian Bombshell – Oxygen Magazine

Athlete Spotlight, Chest Workouts for Women, Exercises by Bodypart for Women, Life, Training Tips for Women, Triceps Exercises for Women, Women's Fitness Personalities, Workouts For Women
As much as we all want to win, it’s hard to be the front-runner when it comes to competitive sports. The world is scrutinizing your every move, everyone is gunning for your position and the pressure weighs heavy to remain the leader of the pack. Now imagine if you had already pocketed 15 national and international titles and were going for your 16th and you’d be walking in the Lucite heels of Angelica Teixeira. “I can’t lie — there is a lot more pressure now being in the lead,” says Teixeira, who at the time of this writing was coming off her second victory at the 2018 Bikini International and was gearing up to defend her Bikini Olympia title. “Everybody is chasing first place, and when I was still chasing…
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