Weight Lifting Tips for Results! Great Core/Ab Exercise
Thursday June 9, 2011
Are you asking yourself why I have pics of this preacher curl bicep machine on my blog? Check out how you can load the machine - emphasis on the beginning, middle or end of the move! The middle pic shows where the weight plates go & the bottom pic talks about how to use the machine & a couple sample workouts. Yes, I love my free weights but there are certain machines I like as well & I LOVE THIS MACHINE! When using machines, always remember to set the seat & handles to fit your body.
So, when you lift weights or use exercise bands, do you just pick the weights up & curl up & down the same way each time? Or for say a dumbbell chest or shoulder press.. just up & down & up & down???
I know many of you have heard of negatives which is when you control for example the downward motion of a dumbbell curl or lateral raise or shoulder press or leg press. You may have also heard of the 2 counts up and 4 counts down. There is also the super slow moves that control it super super slow up & down - like 10 counts. You can also move at a faster pace BUT with proper form.
There are so many way to change it up even if you are doing the exact same move!
Don't just show up & go thru the motions of lifting. Get that mind/muscle link. Pay attention to what you are doing & change up how you do it along with changing up exercises as well.
Do you want results - do you want to see your body changing? Apply the above into your routine. Weight lifting is NOT boring as I hear many say. There are so many ways to change it up * many different exercises to chose from each & every day!
Here is a link to the core/ab exercise. It is a stability ball pike with roll-out. I really like this move & you have the plank in there too when you do the move. I think the guys form is a bit off. Maybe his hamstrings are tight. When I do this move, I have a flat starting position (like a plank). I pike up with less bend in the legs than this guy but not locked & then back down to the roll-outs & again more a plank type position. I am not sure I would call this the single best exercise (there are lots of great ones) BUT it is pretty darn good & incorporates some great core work. When I do this, I do feel it in my lower back so PROPER FORM!!!! I like to change up the core work a lot to keep these old abs/core guessing. Mix this in with your other core work!
So, do you use any of the techniques above? Want to share?
Don't forget to enter the GIVEAWAY, Stress Less, Weigh Less. You have two chances to enter.
Are you asking yourself why I have pics of this preacher curl bicep machine on my blog? Check out how you can load the machine - emphasis on the beginning, middle or end of the move! The middle pic shows where the weight plates go & the bottom pic talks about how to use the machine & a couple sample workouts. Yes, I love my free weights but there are certain machines I like as well & I LOVE THIS MACHINE! When using machines, always remember to set the seat & handles to fit your body.
So, when you lift weights or use exercise bands, do you just pick the weights up & curl up & down the same way each time? Or for say a dumbbell chest or shoulder press.. just up & down & up & down???
I know many of you have heard of negatives which is when you control for example the downward motion of a dumbbell curl or lateral raise or shoulder press or leg press. You may have also heard of the 2 counts up and 4 counts down. There is also the super slow moves that control it super super slow up & down - like 10 counts. You can also move at a faster pace BUT with proper form.
There are so many way to change it up even if you are doing the exact same move!
Don't just show up & go thru the motions of lifting. Get that mind/muscle link. Pay attention to what you are doing & change up how you do it along with changing up exercises as well.
Do you want results - do you want to see your body changing? Apply the above into your routine. Weight lifting is NOT boring as I hear many say. There are so many ways to change it up * many different exercises to chose from each & every day!
Here is a link to the core/ab exercise. It is a stability ball pike with roll-out. I really like this move & you have the plank in there too when you do the move. I think the guys form is a bit off. Maybe his hamstrings are tight. When I do this move, I have a flat starting position (like a plank). I pike up with less bend in the legs than this guy but not locked & then back down to the roll-outs & again more a plank type position. I am not sure I would call this the single best exercise (there are lots of great ones) BUT it is pretty darn good & incorporates some great core work. When I do this, I do feel it in my lower back so PROPER FORM!!!! I like to change up the core work a lot to keep these old abs/core guessing. Mix this in with your other core work!
So, do you use any of the techniques above? Want to share?
Don't forget to enter the GIVEAWAY, Stress Less, Weigh Less. You have two chances to enter.
Posted by truth2beingfit at 6/8/2011 8:59 PM 
Categories: Exercise, Fitness, Core, gym, Workouts, Weights, Resistance Training, Weight lifting, Tips
Tags: core workout abdominals weights weight lifting workouts biceps resistance training stability ball stability ball roll out change it up preacher curl
Categories: Exercise, Fitness, Core, gym, Workouts, Weights, Resistance Training, Weight lifting, Tips
Tags: core workout abdominals weights weight lifting workouts biceps resistance training stability ball stability ball roll out change it up preacher curl
This is a new one for me, thanks for introducing me to this move.
One thing I try to do when I lift is to concentrate on the muscle attachments and working through a full range of motion. At the gym I constantly saw people not doing this or using a lot of momentum. I'm sure their results weren't as good.
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Karen, it is hard but it works!
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I use both negatives and hold complete contraction for a second or two when using weights and bodyweight exercises to maximize total muscle fiber activation.
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That works Dr. J!!!
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That preacher curl machine with the adjustable target loading is a great machine! Too bad not many gyms have it...I've only been to one where they did.
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This is an older machine for sure.... they remodeled the gym but left some of the better older equipment.
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That machine looks very cool. We don't have anything that fancy at my gym??!! Also that pike ball ab work is so hard but I find such a great workout!
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That's the best video of that pike ab exercise that I have seen. I've tried it a few times but was missing the part where you extend your arms and really roll back. It's always felt like a shorter range of motion than I would expect and I tried to do it and watch myself in the mirror and let me tell you, that does not work!!! Anyway you've inspired me to try it again.
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Cort, glad you are trying it again - I feel it for sure!
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I used to do those rollout things in class. They are hard and boy did I feel them the next day!
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The roll out is a good one for sure. I am liking it!
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I did the stability ball pike/jackknife before and fell off the ball at the gym! Talk about embarrassing. That is one tough move.
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Lori - too funny! I have fallen & tripped & walked into things... I just keep going!
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Great information. I couldn't do it. One thing you said was keep the mind/body involved together - that is such great advice!
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Oh that ab exercise is good! It took me a while to get the hang of it, but now it's pretty fun!
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