Weight Loss
The way to Carry out Completely different Lifts for our EMPOWER Program
Feb
Welcome to the final word weightlifting information by The Wholesome Mummy! Whether or not you’re a complete newbie getting into the world of power coaching or an skilled lifter aiming to refine your strategies, this complete information is designed that can assist you carry out totally different lifts with precision and confidence. From mastering the fundamentals to exploring superior lifting strategies, our step-by-step directions and knowledgeable ideas will empower you to attain your health targets and construct a stronger, more healthy physique. Let’s dive in and begin lifting!
Our EMPOWER program will enable you to learn to raise weights accurately and to really feel assured and robust whereas doing so!
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Overhead Press
Tools required: Dumbbells or Barbell
Directions: Brace by way of your core, urgent weights up out of your chest to above your head leaving a gentle bend in your elbows on the prime of the press.
This train targets: chest, shoulders and arms.
Bent Over Flys
Tools required: Dumbbells
Please observe this can be a motion that doesn’t require a lot weight to be efficient, so we suggest selecting a light-weight weight.
Directions: Hinge by way of the hips, bracing by way of the core, backbone lengthy and impartial. Permit your arms to hold along with your palms dealing with one another. From right here, elevate the weights by your aspect, squeezing by way of your higher again and shoulder blades. Guarantee you might be lifting the weights no larger than your shoulder line on the prime of the motion. Depart a slight bend in your elbows when lifting from this place.
This train targets: higher again and shoulders.
Bicep Curl
Tools required: Dumbbells or Barbell
Directions: Soften your knees, pull your stomach button in in direction of your backbone and roll your shoulders up, again and down. With an underhand grip, palms dealing with away out of your physique, pull the burden out of your thighs, up in direction of your shoulder line, holding a gentle bend although your elbow whereas shifting the burden again in direction of your thighs. Keep sturdy and steady by way of the physique making certain you might be simply utilizing your arms and isolating the biceps by way of this motion.
This train targets: biceps.
Bent Over Row
Tools required: Dumbbells or Barbell
Directions: Hinge by way of the hips, bracing your core, backbone lengthy and impartial.
From right here pull the burden in direction of your stomach button, holding your elbows near the perimeters of your physique to focus on by way of the higher again.
When holding a barbell, preserve your palms a thumb distance out of your sides.
This train targets: Higher again and shoulders.
Laying press
Tools required: Dumbbells or Barbell
Directions: Laying on the ground, ft near your butt, stomach braced, pulling your backbone in direction of the ground. Decrease the burden to your mid to decrease chest, then press to your beginning place, leaving a slight bend by way of your elbows on the prime of the motion.
This train targets: Chest, shoulders and arms.
Squat
Tools required: Kettlebell, Dumbbell or Barbell
Directions: If utilizing a kettlebell or dumbbell, maintain it at your chest (goblet squat) if utilizing a barbell place it in your higher again.
Set your ft hip distance aside, physique weight urgent by way of your heels. Brace your core, sit your hips again and down, aiming to get your butt to simply above your knee line, as should you have been sitting on an imaginary chair.
This train targets: Core, glutes and quads
Entrance squat
Tools required: Dumbbells or Barbell
Directions: If utilizing a barbell, maintain in entrance rack place with elbows excessive. When you should not have a barbell you possibly can maintain your dumbbells to your shoulders in rack place.
Set your ft hip distance aside, physique weight urgent by way of your heels. Brace your core, sit your hips again and down, aiming to get your butt to simply above your knee line as should you have been sitting on an imaginary chair whereas holding the burden on the entrance of your chest.
This train targets: Core, quads, glutes and hamstrings.
Squat Press
Tools required: Dumbbells
Directions: Similar to a entrance squat, maintain your dumbbells to your shoulders in rack place.
Set your ft hip distance aside, physique weight urgent by way of your heels.
Brace your core, sit your hips again and down, aiming to get your butt to simply above your knee line as should you have been sitting on an imaginary chair. Holding the burden on the entrance of your chest, as soon as you come back to standing place press the dumbbells straight up into the air, holding your elbows gentle, return weights to your shoulders to begin the following rep.
This train targets: Core, quads, glutes, hamstrings, shoulders and arms.
Lunge
Tools required: Dumbbells or kettlebell
Directions: If utilizing a kettlebell maintain the burden to your chest, if utilizing dumbbells preserve them by your aspect.
Brace your core, taking a protracted step again, so your again heel is lifted, physique weight within the entrance heel, dropping again knee straight down in direction of the ground.
This train targets: Quads, hamstrings and glutes
Sumo Squats
Tools required: Dumbbell, kettlebell or barbell
Directions: If utilizing a barbell, place the bar in your higher again, should you should not have a barbell you possibly can maintain your dumbbell or kettlebell in entrance of your chest such as you would for a goblet squat.
Set your ft exterior of shoulder distance with toes turned barely out, urgent by way of your heels. Brace your core, holding your chest tall and proud, sit your hips again and down, aiming to get your butt to simply above your knee line as should you have been sitting on an imaginary chair.
This train targets: Internal thighs, quads and glutes.
Deadlift
Tools required: Barbell
Directions: Stand near the bar making certain your toes are seen on the alternative aspect of the bar, bend down along with your palms holding the barbell, preserve your palms a thumb distance out of your aspect, chest proud, making certain hips are decrease than shoulders, pull your shoulders right down to activate your lats, brace your core, and squeeze your glutes as you rise up pushing by way of your ft to tug the burden straight up along with your arms staying straight by your physique then place the burden again to the bottom making certain you retain your backbone impartial.
This train targets: Glutes, hamstrings, core, again, and traps.
RDL (Romanian Deadlift)
Tools required: Barbell or dumbbells
Cues: Stand upright with good posture, maintain a dumbbell in every hand, hinge at your hips decreasing the weights down towards your shins, squeeze by way of the glutes as you come back to standing place.
If utilizing a barbell carry out the identical motion, monitoring the bar down in direction of your shins and returning to standing place.
RDL – decrease again, glutes, hamstrings, and calves
Hip Thrust
Tools required: Dumbbell, kettlebell or barbell
Directions: Lay in your again on the ground, have interaction your core, set heels near your butt, putting the burden over your hips. Squeeze by way of the glutes, urgent your hips in direction of the ceiling holding strain by way of your heels. Slowly decrease your hips again to the beginning place, sustaining management all through the motion.
This train targets: Glutes, hamstrings, and quads.
Tricep Extension
Tools required: Dumbbell or kettlebell
Directions: Rigorously maintain the burden above your head, preserve biceps by your ears, hinge from the elbow decreasing the burden to the bottom of your neck, squeeze by way of the again of your arms to raise the burden & return to the beginning place.
This train targets: Triceps
Renegade Row
Tools required: Dumbbells
Directions: Place dumbbells on the bottom about shoulder-width aside and get right into a excessive plank place along with your palms gripping the dumbbells, wrists aligned immediately underneath your shoulders, set your ft barely additional out to assist preserve your stability. Brace your core and squeeze your glutes, row one dumbbell at a time driving your hand to your ribs, holding your elbow near your physique, all whereas holding a impartial backbone. If you end up twisting on the hips when rowing attempt utilizing a decrease weight.
This train targets: Chest, shoulders, abs and core.
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