We often find ourselves puzzled in the gym. What should we do today? Should I be lifting weights? Do I stick to the same routine but increase the load? Here are some quick exercises that can help you to tone the muscles and to shape up.
#1 Medicine Ball Slam
The medicine ball slam helps to develop power, speed and strength. It is definitely a stress reliever too (tool)
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|Also known as||ball slam, ball slamming|
#2 Rhythmic Cones
The rhythmic cone exercise helps to train the lateral muscles of the quadriceps, it also strengthens the surrounding muscles around the knee joint. If done properly, this will help to reduce possible injuries such as the ACL, PCL, Meniscus injuries. Varying the tempo and distance to lunge will increase the difficulty.
|Primary Muscle||Lateral Quadriceps|
|Secondary Muscle(s)||Medial Quadriceps|
|Also known as||Side Step|
#3 Bicep Curls
Well, this exercise is one of my favourite as it helps to improve the look of your biceps aesthetically with a few lifts. Knowing the angle and the range of motion for this exercise is essential. Among the many muscles worked by the bicep curl are the brachialis and the brachioradialis. Lift the dumbbell with one hand. Lift the dumbbell up to your chest and release it slowly to a certain level. Don’t free your wrist, and keep it stiff and steady. this ensures you are only firing the muscles around the arm.
|Also known as||Dumbbell Biceps Curls|
Once you get the hang of it, you can introduce other complex movements to build the stabalizing muscles around the major muscle groups. Often, I would emphasize on developing exercises around the core, hips, legs as this are the muscles used to carry your body weight on a daily basis. The arms are also important to develop a good balance and to ensure ease in movements like lifting, carrying and moving things around.
If you are someone that would love to know more about exercise principles, workout regimes. I am conducting a 1-1 personal training session + consultation. Do Hola me and give me a shout out. Would love to connect fitness to you and to bring that confidence, knowledge every where you go!
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