Balance and Stability Exercises: Tips for Core Workouts

Balance and Stability Exercises: Tips for Core Workouts


Many people, when starting their fitness journey, are drawn to the machines at the gym that only isolate a single muscle at a time. This is really common, and the truth is, we oftentimes don’t really know any better. We think that by going to the gym to better our health we should be using those machines for our fitness training workouts. But that’s not the most effective way to work out.

The truth is, the foundation of your fitness routine should be stability and balance exercises to…

  • activate and strengthen the core and the many stabilizing muscles
  • improve coordination
  • decrease the risk of injury
  • work to eliminate overcompensations that probably have developed over time

And, there are so many effective bodyweight exercises you can do to build this foundation without ever even stepping foot into a gym. Hooray for time and money saved, right?

In this article, you will find basic information on stability and balance training, plus 12 core stability exercises for your next workout:

What Is Stability and Balance Training?

This kind of training is performing an exercise in what we call in the fitness industry a proprioceptively enriched environment. To put it in layman’s terms: an unstable environment.

This can be performing an exercise…

  • while balancing on one leg
  • standing on a pillow
  • BOSU ball
  • or even a rolled-up yoga mat

Stability and balance training demands a lot of core activation and attention (it’s impossible to be on your phone or have a conversation while doing this type of training – so you’ll have to save your selfies until after you’re done) you can take a selfie after). If you want to get a feel for stability and balance training, you can try balancing on one leg while brushing your teeth!

Think like a kid

As a kid, most of us were running, jumping, climbing, landing on one foot, balancing on a balance beam or on the edge of a sandbox…are you getting the mental picture here? We were doing balance and stability exercises without even realizing it. As adults, we’re not climbing all over the place anymore (unfortunately!), balancing and activating our core as we should.

As a result, many of us have a weak core and distressed lower back, and have adopted many movement compensations (favoring one side while walking, standing, sitting, and even while training). Have you adopted any of these bad habits? Not sure? Don’t worry – there are ways to fix it with core stability exercises.

How Often Should You Incorporate This Type of Training?

Aim for one to two workouts per week. This goes for beginners all the way up to advanced athletes. It’s very important that pros improve stability as well.

The 12 Best Balance and Stability Exercises 

1. Single-Leg Deadlift

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Start the single-leg deadlift in a standing position. Keep your core engaged. Now slowly move one leg back by keeping it straight. Simultaneously, move your torso forward until it’s parallel to the floor, with your arms straight and at shoulder height, perpendicular to the floor. To come up, pull your back leg forward, and lift your torso until you are back in a standing position. Switch sides and repeat.

2. Speed Skaters

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Train your balance and stability with speed skaters! Start in a standing position with your feet hip-width apart. Now shift your weight to your right leg and move your left leg off the floor. Engage your standing leg as you balance with your left leg slightly behind you. Then jump back to the left foot, in the opposite direction. While doing this, your arms are swinging from side to side like a speed skater.

3. Single Leg Squats (SL Squats)

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Stand straight on one foot if you want to do single leg squats. Bend the opposite leg by bringing it up in front of you, slightly bent at the knee. Now slowly bend your standing leg into a squat position keeping your knee stable and in line with your ankle. After you’ve completed all reps on one leg, switch sides and repeat.

4. Lunge & Twist

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Start in a standing position with your feet together. Keep your core engaged and your chest up. Step your right foot forward into a lunge position. The front knee is perpendicular to the floor, keeping it in line with the ankle and behind the toes. Hold the lunge position, keeping your hips, knees, and legs still while twisting your upper body towards the right from your midsection. Step back into the starting position and repeat the lunge and twist on the opposite side.

Tip:

For more intensity, you can hold a weight.

5. Single Leg Jump Squats (SL Jump Squats)

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Single leg jump squats made easy! Standing on one foot, slightly bend the opposite leg, keeping your foot slightly elevated, lifting at the knee. Keep your core engaged while pushing your bent leg back behind you, slightly squatting with your standing leg. Swing your leg forward, lifting your knee up as you jump off of your standing leg, your arms slightly bent and swinging with the movement. Switch sides and repeat.

6. Lunge to Front Kick

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Start in a standing position with your core engaged. Step one leg back into a lunge position. Swing the back leg forward in front of you, pushing through the front heel to power a kicking motion. Be sure to engage the glute muscle of your standing leg. Switch sides and repeat the lunge to front kick. 

7. Side Plank Oblique Crunch

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For the side plank oblique crunch, lie on the floor on one side, stacking your elbow directly under your shoulder. Lift your bottom hip up as high as you can while tucking your hips under to stay as straight as possible. Lower your hip back towards the floor, making sure not to touch the ground, and lift back up. Repeat the set on the other side.

8. Limb Raise Push-ups

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Limb raise push-ups can improve your balance and stability. For this exercise, perform a push-up while keeping your hips square to the ground at all times. At the top of the push-up, lift your opposite leg and arm while engaging your core. Your hips and shoulders should move at the same rate, controlling the movement as you raise your arm to shoulder height and lift your leg above hip-level. Be sure to keep your core engaged throughout the entire exercise. 

9. Low Plank Crunches

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Low plank crunches are another great stability exercise. When performing these crunches, it is important to find a steady pace, not moving too fast.   Starting in a plank position, make sure only to elevate your hips slightly, placing your elbows directly under your shoulders. Your core, glutes, and legs are engaged when bringing your opposite knee and elbow together, slightly touching underneath your midsection. 

Tip:

You can modify this exercise with a bodyweight exercise that’s called quadruped knee to elbow:

 

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10. One-Legged 4 Count Burpees

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The one-legged 4 count burpee is an advanced bodyweight exercise, so make sure to execute it correctly. Your hands should be directly under your shoulders in a plank position, and your core is engaged. Keeping one leg lifted off the ground for the entire movement, bring your grounded foot forward under your midsection and stand up straight, jumping upwards. Bring your body back into a plank position by lowering back to the floor on one leg, kicking one leg behind you, landing in a single-leg plank. 

11. Single Leg Crab Bridge

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Ever heard about the single leg crab bridge? This intermediate exercise can help you improve your balance and stability. Start by sitting on the floor with your hands slightly behind you, feet on the floor with your knees pointed up at the ceiling. Using one leg, lift your hips off of the floor to shoulder level, lifting your other leg in the air. With your wrists stacked under your shoulders and fingers pointing forward,  push through the heel of your supporting leg. Squeeze your glutes at the top of the bridge position, making sure that the ankle is directly under your knee on the supporting leg. Repeat on the other side.

12. Squat Knee to Elbow Twist

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For the squat knee to elbow twist, start in a standing position with your feet slightly wider than shoulder width apart. Lower your hips into a squat, keeping your elbows up, interlocking your hands in front of you at shoulder height. When you come back up to the standing position, twist at your midsection while lifting up one knee to touch your opposite elbow. Follow your hands with your head, looking forward and keeping your back straight. Alternate sides after each squat.

So, did you try out these stability and balance exercises? If so, you probably noticed that one side is much stronger and more coordinated than the other. That’s normal – just keep practicing to build more strength and balance!

All of these bodyweight exercises can be found in the adidas Training app! Download it today and start improving your balance, stability, and core control!  

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Body Type Workouts >> What You Need to Know!

Body Type Workouts >> What You Need to Know!


Perhaps you’ve heard about the three different body types, also known as the somatotypes, but did you know that it is also important to work out according to your body type?

Your body type is predominantly genetic, but that doesn’t mean you are limited to a certain level of fitness. While it might be unlikely to get that hourglass figure if you are predispositioned to have more of a straight and narrow physique type, there are ways you can train in order to make the most out of your body type and have a healthy fitness level that feels great! 

Note:

Since not all body types are the same, you may not find yourself identifying with one specific body type, and that’s totally normal! Still, this post should give you some guidance on how to train and eat to reach your own individual goals.

What are the 3 body types?

The idea of body types generalizes the shape and composition of the human body, and divides the characteristics into three common categories, known as the three somatotypes.  The three body types are Ectomorph, Mesomorph and Endomorph. You can get a good idea of what these body types look like and where they are prone to build more muscle and store more fat from the image below.

The History Behind The Somatotype Theory

The idea of the three body types was first introduced in the 1940s by Willian Sheldon, a University of Houston professor. After studying hundreds of people’s physiques, he found three extremes of body types – underweight, athletic, and overweight.(1) 

It may seem simple, but his theory was that human physiques fell into one of three categories and that it was impossible for anyone to change or alter their somatotype since it was determined by their skeletal structure.(2) 

Female body types

Modern Research On The Somatotype Theory

Over the years, there have been many studies performed to test Sheldon’s theory. One study looked at kayakers, basketball players, and football players and observed the athlete’s body type patterns in relation to the sport they played and level of performance.(3) 

They found that the high-achieving athletes in each sport had a common body type; high-achieving kayakers fell under the endomorphic body type, the basketball players aligned with the mesomorphic body type, and the football players fell under the ectomorphic body type.(4)

The results of this study concluded that a common somatotype was present in each of the high-achieving athletes in their chosen sport.(5)

On the contrary, there have been other studies that argue that the human physique can’t simply fall into three categories and that there must be either more body types or combinations of the ectomorph, mesomorph, and endomorph body types where someone shows two primary characteristics of two different body types.(6)  

How To Work Out According To The Body Types

Not everybody is going to fit exactly into a single category of body type, but you might notice that there is one type that is more predominant. Let’s break it down a bit further and talk about each body type in more detail as well as how you should approach your fitness training and balanced diet according to your type in order to maximize results.

Male body types

Ectomorph

The Ectomorph is naturally very thin, has narrow hips and shoulders, very low body fat and very thin arms and legs. The Ectomorph might say things like, “No matter how much I eat, I cannot seem to gain weight.” Contrary to popular belief, not everyone is looking to lose weight, as fitness training is also about being healthy. So here are some great tips for fitness training and a balanced diet for the Ectomorphs. 

Ectomorph Workout:

Strength training for the Ectomorph:

  • Train with heavy weights and lots of rest in between sets (2-3 minutes) as well as in between exercises (5 minutes).
  • Only train 1-2 body parts per training day to avoid too much caloric expenditure.
  • Aim for 5-10 reps and 6-8 sets of each exercise.
  • Take plenty of rest in between workouts and never train a muscle group that is sore. And if you’re feeling really sore, try out foam rolling for recovery.

Check out this low-intensity strength training workout on our adidas Training app

Cardio training for the Ectomorph:

  • Very minimal cardio.
  • Moderate and low-intensity bike rides and brisk walks (think of them more as relaxing cardio activities to reduce stress).
  • lower-intensity, total-body workouts like Pilates, dance, and yoga 

Check out this low-intensity cardio training workout on our adidas Training app

Ectomorph Diet and Nutrition:  

  • Opt for well-balanced meals, making sure not to skip meals or trade for snacking.(7) 
  • Diet of moderate proteins, lower fats, and higher carbohydrates. 
  • Starchy carbohydrates like rice, oats, quinoa, and potatoes are a healthier choice.
  • A balanced diet could include oatmeal, fruits, veggies, nuts, lean meats, quinoa. 
  • Avoid highly processed carbohydrates like chips and candy. 

Mesomorph

The Mesomorph body types are able to put on muscle easily, often having strong legs, broad shoulders, and a narrower waist. Generally, they also have very low body fat and are considered to not be overweight or underweight

Mesomorph Workout:

Strength training for the Mesomorph:

  • The more varied the training, the better the results.
  • Light, moderate, and heavy weight training as well as bodyweight training with the adidas Training app.
  • Basic exercises (squats, lunges, deadlifts, rows, chest press, shoulder press, etc.) with heavy weights, followed by isolation exercises with moderate/light weights.
  • Aim for 8-12 reps for most exercises. When it comes to leg training, you can incorporate really heavy weights with around 6 reps and really light or no weights at around 25-30 reps for 3-5 sets.
  • Adding in other strength training activities that you think are fun can add variety to your fitness routine, like this Lower Body Lean With Band resistance band workout.

Check out this strength training workout on our adidas Training app

Cardio training for the Mesomorph:

  • 3 days per week of cardio for 15-30 minutes.
  • Get motivated with a fun and rhythmic with our HIIT workout on our adidas Training app. 

Check out this cardio training workout on our adidas Training app

Mesomorph Diet and Nutrition:

  • Well-balanced and equal distribution of proteins, carbohydrates, and fats. 
  • Dinner idea could be grilled chicken breast, baked sweet potato, and roasted veggies.  

Endomorph

The Endomorph body type is more round and pear-shaped and tend to store more body fat throughout the entire body, especially in the legs and arms. Typically, it’s much harder for the Endomorph to put on muscle and much easier to gain weight. However, as mentioned before, health and fitness is possible for all body types despite your genetics. Reaching your goals might take more discipline and time but becoming more fit and healthy is worth the effort of making better choices.

Endomorph Workout:

Strength training for the Endomorph:

  • Total-body workouts with compound movements to burn the most calories. This can be a mix of bodyweight training with the adidas Training app as well as moderate weight lifting.
  • Avoid heavy weight lifting with low reps.
  • Aim for 8-12 reps and 3-5 sets for upper body and 12-20 reps for lower body.
  • After reaching initial weight loss goals, it is okay to start to isolate muscles you want to shape a bit more.

Check out this strength training workout on our adidas Training app

Cardio training for the Endomorph:

Check out this cardio training workout on our adidas Training app

Endomorph Diet and Nutrition:

  • Diet for endomorphs is higher proteins and lower carbohydrates. 
  • Consume food like quinoa, zucchini noodles, hummus, lean meats, and veggies. 

With so much information out there, it can be quite overwhelming to find the right body type workout that best suits your needs. Knowing your fitness body type is a great starting point to help lead you in the right direction. And remember, long-lasting results, regardless of your body type, take time and consistency. So keep it up and make the necessary adjustments as you continue on your fitness journey! 





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10-Minute Full-Body Workout You Can Do at Home

10-Minute Full-Body Workout You Can Do at Home


It’s essential to take the time to stay physically and mentally healthy. 

Here’s a full-body workout you can do in just 10 minutes at home!

Benefits Of This 10-Minute Full-Body Workout

  • No equipment required
  • Can be done at home
  • Improves cardiorespiratory fitness
  • Activates all major muscle groups
  • Elevates your heart rate and helps burn more calories
  • Boosts brain function

The Workout Plan

  • Do each of the below-listed bodyweight exercises at a 50/10 interval (50 seconds intense effort, 10 seconds rest)
  • Repeat for two rounds total
  • Important: For best results, keep the intensity high – give it all you’ve got and go as fast as you can while maintaining good form!

Optional Adjust For Beginners:

  • Do 30 seconds of exercise followed by 30 seconds of rest
  • Choose the easier bodyweight workout variations suggested after each video

10-Minute Full-Body Workout Exercises

1. Flat Out Burpees

Flat out burpees are the go-to exercise for a quick, intense workout.



 

Beginners modification: 4-Count Burpees



2. Skier Abs

Work your rectus abdominus and obliques with skier abs. This exercises also elevates heart rate for a cardio blast! 



 

Beginners modification: High Plank Leg Lifts



3. Touchdown Lunges

Touchdown lunges will make your quads burn in a matter of seconds!



 

Beginners modification: Backward lunges



4. Push-up Shoulder Taps

Works your upper body strength and balance.



 

Beginners modification: Knee Push-ups



5. 180 Jump Squats

Finish the round with another leg burner: 180 jump squats.

 

Beginners modification: 180 Jumps



Useful tip:

In times of stress, working out can actually help you to feel more calm. Even super busy people can find time to squeeze in a few short training sessions during the week. After only two weeks of this, you’ll likely be hooked on the great post-workout feeling. You may even consider making room for longer sessions in your schedule!

Are Short Workouts Effective?

Yes, short workouts are an effective dose of exercise so long as you really push yourself during that time. It’s also advised to mix these short HIIT workouts with longer, less-intense workouts, for a thoroughly healthy body and mind.

Most people find that they feel better when they stay more active throughout the day. That means getting in a workout and other enjoyable movement, like cleaning, walking, and gardening. 

Are you searching for more quick workouts? Download the adidas Training app and explore our training library!

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The 8 Best Push-Ups for a Bigger Chest

The 8 Best Push-Ups for a Bigger Chest


It’s hard not to think of push-ups when we think of training with your own body weight. And for good reason. The push-up is one of the most effective bodyweight exercises. It not only works your chest muscles, but also your triceps and your deltoids. Plus, it strengthens your entire core. And to a certain extent, it even works your glutes, quads and small stabilizing muscles in your upper back.

An additional benefit is that you can do this exercise anytime, anywhere. You don’t need a gym to effectively train your chest muscles.

How to do push-ups right:

  • Place your hands directly below your shoulders
  • Keep your head, back and buttocks in a straight line
  • Extend your legs so the weight is on your toes
  • Engage your core and glutes
  • Pull your shoulder blades down and back
  • Lower your body in a controlled manner until your elbows are at a 90 degree angle
  • Keep your elbows tucked in close to your body

Tip:

You can see videos of all the individual exercises, including push-ups, in the adidas Training app under the “Workouts” tab. You’ll see the best way to do push-ups if you want to strengthen your chest muscles. 

Have you mastered push-ups? Ready to take it to the next level? Then try out these eight challenging push-up variations for a tough chest workout:

1. Clap Push-up

Athletic man doing Clap Push-ups

Be sure to land with soft elbows after the clap! And, as always, a lot of core control is crucial to performing this push-up variation correctly. Don’t be afraid to start out on your knees or on an incline to get the hang of the timing.

2. Stagger Plyo Push-up

Athletic man doing Stagger Plyo Push-ups.

Switch the position of your hands after every push-up. If this movement is too explosive or challenging for you. Simply switch your hands without the “jump” until you’re able to work your way up.

3. X-tap Push-up

Athletic man doing X-tap Push-ups

Keep in mind you really have to get some air in this push-up variation! Let’s say this is the next step after the clap push-up!

4. Double Knee Tap Push-up

Athletic man doing Double Knee Tap Push-ups

Don’t forget to engage your lower abs and lift your butt up while pulling your knees in.

5. Clap Behind Push-up

Athletic man doing Clap Behind Push-ups.

This variation does require some shoulder mobility and flexibility. Be sure to really warm-up your shoulders before trying this out. A good warm-up exercise would be plank to down dog.

6. Superman Push-up

Athletic man doing Superman Push-ups.

Try to get your biceps by your ears when reaching your arms out. And don’t forget to bring your hands back down.

7. Archer Push-up

Athletic man doing Archer Push-ups.

Place your arms wider than shoulder width when performing this push-up variation. Notice that only one arm is bending during the exercise. The other arm should have a slight bend in the elbow but be fairly straight.

8. One-Arm Push-up

Athletic man doing Archer Push-ups.

Notice that the feet are placed very wide. This really helps with stabilization of the whole body when you do this chest workout.

Do these look a bit too challenging? Try your best! Start with the classic push-up and really master the form. Once you’ve done that, you’ll be doing more difficult push-up variations in no time!

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7 Best Bodyweight Shoulder Exercises

7 Best Bodyweight Shoulder Exercises


Today we’re talking about the shoulders. Now it might seem more intuitive for a man to train his shoulders because “men need and want strong arms,” right?

Wrong! Everybody needs to strengthen their shoulders because, while the shoulder is extremely mobile, it’s also extremely unstable and susceptible to injury.

Some words on shoulder injuries:

Shoulder injuries are really common because the potential range of motion is great, yet not very many people do what it takes to strengthen and work on shoulder flexibility.

If that’s not enough reason for you, strong and defined shoulders can create the illusion of making your waist appear smaller. Now you’re listening…

While many of us aren’t really thinking about the role our shoulders play in everyday activities, let me remind you: bringing in the groceries, lifting up the kids, picking things up off of the floor and putting them in the closet, cleaning up — you’re using your shoulders.

What Exercise is Best for the Shoulders?

You can try out the bodyweight exercises listed below to help build strong shoulders while strengthening all the tendons, ligaments, and muscle tissue (of course!). And the great thing, you don’t even need equipment such as weights at all.

Shoulder Muscles Anatomy: What Are the 3 Shoulder Muscles?

Before we start, let me give you a super quick shoulder muscles anatomy lesson. The deltoid is the main muscle in the shoulder.

It is a large, triangular-shaped muscle. Even though it is one muscle, due to its size and different muscle fibers, it is usually talked about in three parts:

  • anterior (front) deltoid
  • medial (side) deltoid
  • posterior (rear) deltoid

Infographic: shoulder muscles

The anterior, medial, and posterior parts of the deltoid help move the arm and stabilize the shoulder joint. But they do not work alone. There are many more muscles supporting the shoulder joint. The so-called rotator cuff muscles are a good example. Hidden below the larger deltoid, they are not the first thing you notice when you look at your shoulder. However, these four small muscles on the back of your shoulder play an extremely important part in arm movements and stabilization.

We’re going to hit all of these with the following exercises so you strengthen your shoulders and stay pain- and injury-free.

What Exercises Build Shoulder Muscles? ► 7 Exercises for Anterior, Medial & Posterior Deltoid Muscle Growth

From simple beginner exercises to advanced: Here are shoulder exercises to build your shoulder strength at home, without equipment, no matter what your current fitness level is. 

Plus: Don’t miss the bonus postural exercise at the end! 

1. Plank-to-Down Dog

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How to Do a Plank-To-Down Dog:

This is a great move for shoulder flexibility — especially the rotator cuff. You don’t need to perform this exercise quickly. Take your time. This is actually a good bodyweight warm-up exercise before you start your shoulder training.

2. Inclined Wall Push-Ups

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How to Do Inclined Wall Push-Ups:

Having your upper body higher than your lower body in this movement will recruit more of the anterior deltoid. Choose a surface lower than the wall to challenge your shoulder more, like a table or a low stair. Make sure that your core is engaged and your hips, shoulders, and feet are in one line (as in a regular push-up). You want the edge of whatever surface you’re doing this exercise on to come right underneath your chest (or boobs).

3. Pike Push-ups

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How to Do Pike Push-Ups:

This exercise is a step on your way to mastering a handstand push-up and is great for the anterior as well as the medial deltoids. Make sure that you look at your legs (not your hands) while keeping your spine neutral and the crown of your head pointing towards the ground.

Ready for the next step?

Elevate your legs on a step, bench, curb, chair, etc. The same rules apply: keep that neutral spine position and the crown of your head pointing towards the ground. If you’re attempting to do this for the first time alone, put a pillow under your head just in case. This is what the advanced exercise should look like:

Woman is doing elevated pike push-ups

4. Prone X

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How to a Do Prone X:

This exercise is good for the posterior (rear) delts as well as the back muscles. Be sure that your core and glutes are engaged throughout the movement. Focus on using your shoulder blades to pull the arms out to the side. And, like the Plank-To-Down Dog, this is not a race – slower and more controlled is better and safer!

5. Up Downs

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How to Do Up Downs:

Are you looking for a Plank variation that will challenge your shoulders? Try Up Downs to really feel your anterior (front) deltoid work.

Place your hands directly under your shoulders. Engage the core to keep the hips square to the ground and avoid rotating the body to the sides. Pressing asymmetrically requires a lot of stability and is not something you usually do with other Plank and Push Up variations. So don’t be surprised if you feel a bit sore!

6. Hindu Push Ups

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How to Do Hindu Push Ups

The Hindu Push Up is an advanced Push Up variation that takes shoulders through a bigger range of motion.

Start the exercise by doing a Plank-To-Down Dog. Then dive deeper to the front, keeping the shoulders controlled as possible. The movement should be fluid. 

Tip:

Keeping your elbows away from the floor throughout the movement will engage your deltoid more. If you bring your elbows down closer to the floor, you will feel your triceps work more.

7. Wall Handstand Kick Up

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How to Do Wall Handstand Kick Up

Are you an advanced athlete looking for the most challenging shoulder moves to do at home without any equipment? Then handstand variations are the way to go! 

Good to know:

Make sure to build up shoulder strength slowly and carefully. Even just climbing up a wall with your legs and holding for a couple of seconds will heavily load your shoulders, so you need to be prepared and already have a strong base.

Keep your upper body aligned (shoulders over hands) and aim to create a 90-degree angle with your hips for the Wall Handstand Kick Up. If you can, lift one leg at a time, keeping glutes engaged.

Bonus Exercise for Better Shoulder Posture

Wall Lateral Pull-Downs 

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Did you know that your posture affects strength, function, and even the appearance of your shoulders?

Wall Lateral Pull-Downs can help you open up your shoulders, discover a better alignment, and increase confidence. It is especially beneficial for those with forward “rounded shoulders”: This type of posture is common for those who spend a lot of time with their head forward or looking down (example: desk jobs, fine handwork, holding a baby, or even browsing your phone).

Tips:

If the exercise seems very easy, you are either very flexible or not doing it right!

Tuck your chin. Your arms should be in contact with the wall at all points. Shoulder blades are stable and down. Make sure not to lift your lower ribs up to increase shoulder range of motion. Don’t push it. Try to relax. The range of motion will come with repetitions!

Looking for more exercises you can do to build a strong body without any equipment? Download the adidas Training app and start your complete 12-week personalized bodyweight training plan today!

 

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