A Few of My Favorite Exercises
Tuesday, July 27, 2010
A REMINDER if you did not see yesterday's post: Today, they will be shutting power off in my area intermittently during the day. Due to this & my hubby wanting to make sure the computer does not get "fried", he will be turning off the computer EARLY. Not sure when I will be able to get back on today. If I am MIA, that is why!
So, when I started to write this post, I knew it was going to be impossible because I have so many exercises I LOVE TO DO! Basically, I love weights in general but some I have been doing for years & still love them & feel them. Others I have picked up recently & are finding that they will be ones that I stick with forever. Yes, there are some I like but they are just not always the right feel for me so I move on & may come back to them again later... but some I just feel all the time no matter what. I have posted about these along the way so I am sure you will recognize my choices.
Oh, for those that don't get the pic above, The Sound of Music quote: "These are a few of my favorite things".....
So, for your enjoyment, here are a few of my fav moves:
1. Cable Hammer Curl: If you work out at the gym, grab the bar below. It is a straight lat pulldown bar. Attach it to a low cable pulley machine to do bicep curls. I like to hold it with palms in, thumbs up, to mimic a hammer curl but I also change up the grip. I really feel this & my biceps love it! You can also do them with a rope like this video. BUT, when I do these with the attachment below, when I execute the move with proper form, squeeze at the top & release... nothing like the pump I get from it!! I think it may be that not only the cable gives continuous tension if you do it right but it is also a wider grip hammer cable curl so for me, this really works my biceps big time!
In addition, if you want to see a great video on how to execute an exercise correctly, check out this post from Roy at Roy Cohen's Contemplative Fitness. Yes, we have those forced reps & cheating principles that people that want to pack on lots of muscle use but those are not an every day thing. And it is fun to switch up the repetition speed depending on your goals. For the most part, work the form like Roy's post. People always think I lift heavier than I do because I use proper form instead of throwing the weight around!
2. Cable Work for Glutes, Inner and Outer Thighs: Rather than write this out again, I want to provide you with 2 links for pictures of some my fav exercises & how to execute them.
From May 2009: Glutes, Inner & Outers: I love these moves because not only do you work the leg with the cable cuff attached to it BUT you also work the standing supporting leg/butt as well!
From August 2009: Kneeling Cable Kickback: This post shows the standing one too but check out the kneeling one AND I also explain a version I do at the gym when I am too lazy to pull over the bench or if it is in use.
3. Push-Ups in every imaginable form & fashion: I can't put all of the ways I do them here but I can link to a post: Push-ups. I was also talking about a new one I had just added in this post & this is what it is but check out the post for more "fun" push-ups!
So, I wanted to add another way to do push-ups if you have not tried it yet - a push-up off the Smith Machine bar. In the link, the man is using the Smith Machine but as you can see, the bar is attached to the machine & there are actually posts all along each side of the machine so you can lock the bar in at different heights from top to bottom. I start with push-ups on the floor to failure & then keep doing that at each post along the smith machine from bottom to the chest area (OK, I just got a kick out of this video!) each time to failure. It is quite "the feeling"!!!! I love it.
4. Stiff Legged Deadlift: The Stiff-legged deadlift below works the hamstrings along with the core & glutes. I actually come up just short of upright, not quite up as far as the lady in this picture & that is to hit my hamstrings & glutes more. You can play around with the move & width of your stance to see what feels best to you. I vary my stance for variety. Do it without weight first if you are new to this move! Look at her form too. Don't round the back like a cat stretch. You can see how she is looking & the natural arch (not positioned arch) in her form. I also do this with my toes up on weight plates as well & I LOVE the stretch I get with my toes up!! I wrote about my toes up version HERE & also more about those hamstrings HERE.
MAKE SURE YOUR FORM IS CORRECT TO PROTECT THE BACK!
A REMINDER if you did not see yesterday's post: Today, they will be shutting power off in my area intermittently during the day. Due to this & my hubby wanting to make sure the computer does not get "fried", he will be turning off the computer EARLY. Not sure when I will be able to get back on today. If I am MIA, that is why!
So, when I started to write this post, I knew it was going to be impossible because I have so many exercises I LOVE TO DO! Basically, I love weights in general but some I have been doing for years & still love them & feel them. Others I have picked up recently & are finding that they will be ones that I stick with forever. Yes, there are some I like but they are just not always the right feel for me so I move on & may come back to them again later... but some I just feel all the time no matter what. I have posted about these along the way so I am sure you will recognize my choices.
Oh, for those that don't get the pic above, The Sound of Music quote: "These are a few of my favorite things".....
So, for your enjoyment, here are a few of my fav moves:
1. Cable Hammer Curl: If you work out at the gym, grab the bar below. It is a straight lat pulldown bar. Attach it to a low cable pulley machine to do bicep curls. I like to hold it with palms in, thumbs up, to mimic a hammer curl but I also change up the grip. I really feel this & my biceps love it! You can also do them with a rope like this video. BUT, when I do these with the attachment below, when I execute the move with proper form, squeeze at the top & release... nothing like the pump I get from it!! I think it may be that not only the cable gives continuous tension if you do it right but it is also a wider grip hammer cable curl so for me, this really works my biceps big time!
In addition, if you want to see a great video on how to execute an exercise correctly, check out this post from Roy at Roy Cohen's Contemplative Fitness. Yes, we have those forced reps & cheating principles that people that want to pack on lots of muscle use but those are not an every day thing. And it is fun to switch up the repetition speed depending on your goals. For the most part, work the form like Roy's post. People always think I lift heavier than I do because I use proper form instead of throwing the weight around!2. Cable Work for Glutes, Inner and Outer Thighs: Rather than write this out again, I want to provide you with 2 links for pictures of some my fav exercises & how to execute them.
From May 2009: Glutes, Inner & Outers: I love these moves because not only do you work the leg with the cable cuff attached to it BUT you also work the standing supporting leg/butt as well!
From August 2009: Kneeling Cable Kickback: This post shows the standing one too but check out the kneeling one AND I also explain a version I do at the gym when I am too lazy to pull over the bench or if it is in use.
3. Push-Ups in every imaginable form & fashion: I can't put all of the ways I do them here but I can link to a post: Push-ups. I was also talking about a new one I had just added in this post & this is what it is but check out the post for more "fun" push-ups!
So, I wanted to add another way to do push-ups if you have not tried it yet - a push-up off the Smith Machine bar. In the link, the man is using the Smith Machine but as you can see, the bar is attached to the machine & there are actually posts all along each side of the machine so you can lock the bar in at different heights from top to bottom. I start with push-ups on the floor to failure & then keep doing that at each post along the smith machine from bottom to the chest area (OK, I just got a kick out of this video!) each time to failure. It is quite "the feeling"!!!! I love it.
4. Stiff Legged Deadlift: The Stiff-legged deadlift below works the hamstrings along with the core & glutes. I actually come up just short of upright, not quite up as far as the lady in this picture & that is to hit my hamstrings & glutes more. You can play around with the move & width of your stance to see what feels best to you. I vary my stance for variety. Do it without weight first if you are new to this move! Look at her form too. Don't round the back like a cat stretch. You can see how she is looking & the natural arch (not positioned arch) in her form. I also do this with my toes up on weight plates as well & I LOVE the stretch I get with my toes up!! I wrote about my toes up version HERE & also more about those hamstrings HERE.
MAKE SURE YOUR FORM IS CORRECT TO PROTECT THE BACK!
OK, that is four for now. If you have a certain body part that you are struggling with & want to know what one of my fav exercises is for that body part, ask away & I will address it in another post! What are a couple of your fav moves?
PS: Dr. J and I are teaming up tomorrow & there is a picture from Dr. J that you just don't want to miss!!!!!
Posted by truth2beingfit at 7/26/2010 9:00 PM 
Categories: Exercise, Workouts, Push-Ups, Resistance Training, Leg Workout, Weight lifting, Glutes/Butt
Tags: biceps glutes resistance training push-ups Exercise core workout workouts Dr. J weights weight lifting legs
Categories: Exercise, Workouts, Push-Ups, Resistance Training, Leg Workout, Weight lifting, Glutes/Butt
Tags: biceps glutes resistance training push-ups Exercise core workout workouts Dr. J weights weight lifting legs
I love LOVE LOVE the stiff legged deadlifts -- one of my favs!!!!
Okay, so forgive me for poaching, but you asked.... I love the economy of this exercise:
http://contemplativefitness.wordpress.com/2009/10/02/scaps-effeciency-and-a-very-garage-video/
Look forward to hearing what you and The Voice Of Reason have for tomorrow. Is he wearing his glasses in the pic?
Reply to this
Not exactly
Reply to this
LAUGHINGas I will be singing that ALLDAYNOW!
me? I adore 21s for biceps
well I love to hate them anyway
Reply to this
I used to love push ups too. They work so many things at once. But they seem to aggravate my wrist somehow so now I rarely do them. I also like (but hate) walking lunges. I find it much easier to keep my form and less stressful on my feet than stationary lunges.
Reply to this
I guess my favorites are chin ups and pull ups. Probably because I can do them
I suppose for most of us doing our least favorite exercises is a good idea
Reply to this
Wow, Jody..so much great moves for me to try out. I don't use the cable machine too much..BUT if I could have a body like yours, maybe I should start!
Reply to this
Hey Jody. I really like shoulder presses with dumbbells. I feel strong when I do those!
I have a question someone asked me. If you want to make your core muscles stronger, does it do any good to hold in your stomach muscles while you are sitting, walking and standing around?
Reply to this
I love stiff leg deadlifts!The hamstring machines always hurt my knees so I can't target hamstrings too well- so those stiff leg deads always hit them good!
I want to know about your fav move for shoulders! I'm jealous of yours
Reply to this
I love cable squat-to-row because it uses the whole body, plus I love rows and squats, so it is a bonus.
I also love the SL deadlift.
Nosebreakers are just cool to do as well.
I am not a fan of pushups. I just do them because I should, but I don't care for them much.
Reply to this
I don't do a whole lot with cables, but lat pull downs, cable-squat-rows, and face pulls are frequently in the rotation.
I'm enjoying doing more lifts and moves on the bosu (flat up) these days, especially something basic like curls.
I also love the push-ups. I'd quit doing them for awhile (I don't know why), so I'm having to rebuild my reps. That's always fun.
Reply to this
I pretty much love anything on the BOSU! And I am looking forward to seeing Dr. J tomorrow.
Reply to this