How’s Your Form?

Happy Saturday!

Even after working only a 4 day work week, I’m still just as excited for my weekend. Work was super busy this week- getting back to the real world is always an adjustment.

Random (And Kind of Funny) Comment of the Week:

I decided to whip out one of my Insanity Dvd’s to switch up my workout routine. Needless to say I made it through the workout,  but my calves have been oh so sore. Like, so sore that I need to hold onto the railing when I walk down stairs. Yea its been bad. Doesn’t help that I’m up on my feet all day at work. I’ve been stretching as much as I can, and hopefully they’ll feel better for my Pop Physique class this weekend. Eek. Apparently I need to add in some more plyos into my workout routine, or be a little more gradual with my workout changes 🙂

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Today I thought I’d review some common exercises and the proper form. Sometimes technique mistakes can result in injury or can prevent you from properly building the muscles you want.

Squats

squats

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Common Mistake: Tucking butt under, putting added stress on knees and relaxing the glutes.

When you are squatting down, you want more weight to be distributed in your heels, instead of your toes- this forces you to make your glutes work. Also, push your hips back and stick your bottom out like you are sitting in a chair (all before bending your knees). Remember to keep your chest up and abs tight!

Seated or Bent Over Rows

row

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Common Mistake: Overusing your neck and upper shoulder muscles instead of your mid-back (middle traps and rhomboids).

Before you begin, check your posture! Chest is up and out, sitting up tall with shoulders over your hips, shoulders relaxed, and shoulder blades are pulled back.  As you are rowing, keep your torso still and think about pinching your shoulder blades together and down. Think: squeeze in and down!

Planks

13/1/09 carla pic david poole exercise number 1

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Common Mistake: Letting the abdominal muscles relax resulting in an increased arch of the low back

When you are performing this exercise your shoulders need to be positioned over your elbows, feet are shoulder width apart, head and neck is relaxed with your gaze slightly in front of you. Keep your body in a straight line (hips aren’t sagging and booty isn’t sticking up in the air). Tighten your abdominal muscles by imagining bringing your bellybutton towards your spine.

If you find your low back is sagging too much during this exercise, always go down to the modified plank position (on knees) with the same technique hints in mind.

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Off to enjoy a lazy weekend!

What exercise is the hardest for you to perform correctly? 

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