Posts tagged with "excercise"

Three Exercises Most Frequently Done Incorrectly

Have you ever had a stiff neck after doing bicycle crunches or a sore back after doing a plank? It’s because you’re doing them wrong! What’s the point in unnecessarily hurting yourself while trying to work out?  Kit Rich, celebrity trainer and founder of KICHGO, says these three moves are most often done incorrectly and are also most effective because they are done so regularly. This is why it’s crucial to have the correct form. 

BICYCLE OR REGULAR CRUNCH

Potential Injuries / common mistakes:

(1) Neck – If you twist from the neck you don’t actually target the core the way you want to and put unwanted pressure on the neck which can cause pain and tightness

(2) Lifting of the hips, rocking

(3) When done incorrectly, you can have pain in your neck and back

How to do it properly:

(1) You want to think about your shoulder blades. Picture hands below the shoulder blades pushing uplifting your chest and back off the floor.  Lift through shoulder blades, twist through the rib cage.

(2) You want to keep your hips stable. Imagine hands on top of your hips keeping them still. Legs are extending without the twist of the hips. It’s a very dynamic movement when done properly it can strengthen your lower abs and obliques.

PLANK

There’s a reason people do plank all the time because it works. This exercise strengthens every muscle in the core which supports the back and hips. The plank is a great exercise because it is effective for any level of fitness or age and there are several modifications to make sure everyone can do it. If done wrong it can be harmful and quite frankly looks messy.

Potential injuries / common mistakes:

(1) Hips are too high

(2) Shoulders are over or behind wrists 

(3) No awareness of feet 

(4) The neck is dropped and the chin is tucked

How to do it properly:

(1) Hips—Picture in your mind that your body is like a table. Head, shoulders, hips, and legs are one. The idea is you can put a coffee cup on it and it wouldn’t fall. 

(2) Head—Ears are in line with shoulders. This makes sure your neck is also in line with your shoulders. Your chin is neither tucked or out, it’s neutral.

(3) Shoulders—Should be right over your wrists and it should feel like you’re lifting out of the shoulders and pulling them down your back and sliding shoulder blades into pockets down your back.

(4) Hips—Aligned with your shoulders. Make sure you aren’t overarching your back and you’re not over tucking. Remains neutral. 

(5) Legs—Strong and straight, squeezing your butt and feet are parallel with your heels right over the balls of your feet.

WIDE ARM PUSH UPS

Push-ups are always the go-to move for those who want to work out their arms. This exercise is extremely effective when done properly, however, it also happens to be one of the most common incorrectly performed moves. 

Potential injuries / common mistakes:

(1) Rounding of the shoulders

(2) Dropping of the neck

(3) Tucking of the chin

(4) Arching of the lower back

(5) Lack of engagement in the hands

(6) It can cause injury to the neck and shoulders. 

How to do it properly:

If you struggle with pushups the best thing to do is start with your knees down in a modified pushup.

(1) You want to think of your head, neck, shoulders, hips, and knees in one straight diagonal line

(2) With your arms wide, spread your fingers and push into every single fingertip equally, emphasizing your thumb and index fingers

(3) Pull your chest forward

(4) Shoulders pull down your back

(5) Belly button pulled in (without changing that shape)

(6) Bring your chest down to the floor

(7) Bend your elbows as much as you can and push back up to straight arms

(8) Be mindful to keep your neck in alignment and keep your core engaged

You Are What You Eat

The old saying goes “you are what you eat,” and though it is often used in more figurative contexts, it can also be taken literally. What you eat will directly impact your health, your mood, your energy levels, and of course, even how you look. Eat too many foods that are high in saturated fats and sugar, for example, and you can probably expect an expanding waistline and even a series of breakouts on your skin.

Eat healthy, on the other hand, and you improve your day-to-day life and better your long-term health. Keep your cholesterol down, for example, and you reduce your risk of cardiovascular disease. The best part is that eating healthier does not mean you have to sacrifice on taste. Instead, you only need to follow this guide.

Brush Up On Nutrition Basics

It is hard to make any sort of right decision about your body or lifestyle when you don’t have the facts to back you up. What you will need specifically might also be different from the most common pieces of advice out there. Some people have certain vitamin deficiencies, for example, which will often need to be diagnosed by your doctor.

Clear Out Unhealthy Temptations

Once you know, for example, which vitamins boost energy (iron) and which ones can help lower stress or help you feel stronger, you can then work on choosing better when it comes to food. If you have unhealthy temptations at home, however, sticking with your healthy choices can be hard. Clear out temptations so that you can stay on track.

Make a Game Plan

Healthy eating is great for everyone, but if your goal is to, for example, lose weight you will need to make a game plan that also includes rigorous exercise. Of course, everyone should exercise more often, but if you have a specific goal about how you want your body to look, you will need to be more strategic with your efforts. Whatever your goal, know how to get there and plan for it so you can actually see the results you want.

How to Start Cooking More Often

The best way to get excited about cooking is to actually enjoy the outcome. So go online and find many tasty and healthy recipes that the whole family will enjoy, like these delicious ground pork carnitas. Never let your own imagination let you down and learn how to cook a variety of items so that you not only know what you want to eat but are excited about the result. Then try prepping meals in advance so that you can reduce the amount of prep time, inviting friends and family over, and generally just try to make the experience itself more fun.

Whether you are cooking for yourself or for your family, working on improving their diets and building great habits is important. Start today, because it doesn’t matter if you start your healthy-eating journey at age one, age twenty, or age fifty. The sooner, the better, of course, but never consider it to be too late to improve your diet.