Friday, May 20, 2022

6 Core Workouts at the Gym


Core workouts at the gym can be highly effective in targeting and strengthening your abdominal muscles, obliques, lower back, and hip muscles. Here's a sample core workout routine you can do at the gym:

  1. Plank:

    • Start in a plank position with your forearms on the ground and elbows directly beneath your shoulders.
    • Engage your core muscles to keep your body in a straight line from head to heels.
    • Hold the plank for 30-60 seconds, or as long as you can maintain good form.

  2. Russian Twists:

    • Sit on the floor with your knees bent and feet flat on the ground.
    • Lean back slightly and lift your feet off the ground, balancing on your sit bones.
    • Hold a weight or medicine ball with both hands and twist your torso to the right, then to the left, while keeping your core engaged.
    • Repeat for 10-15 reps on each side.

  3. Hanging Leg Raises:

    • Hang from a pull-up bar with your arms fully extended and feet together.
    • Engage your core muscles and lift your legs straight up towards the ceiling, keeping them together.
    • Lower your legs back down with control.
    • Aim for 10-12 reps.

  4. Cable Woodchoppers:

    • Attach a handle to a cable machine at shoulder height.
    • Stand sideways to the machine with your feet shoulder-width apart and hold the handle with both hands.
    • Pull the handle across your body in a diagonal motion, rotating your torso as you do so.
    • Return to the starting position with control.
    • Perform 10-12 reps on each side.

  5. Medicine Ball Slams:

    • Stand with your feet shoulder-width apart and hold a medicine ball overhead.
    • Engage your core muscles and slam the ball down towards the ground as hard as you can.
    • Catch the ball on the rebound and repeat for 10-15 reps.

  6. Side Plank:

    • Lie on your side with your elbow directly beneath your shoulder and legs stacked on top of each other.
    • Lift your hips off the ground, forming a straight line from head to heels.
    • Hold the side plank for 30-60 seconds on each side.

  7. Dead Bug:

    • Lie on your back with your arms extended towards the ceiling and knees bent at 90 degrees.
    • Lower one arm and the opposite leg towards the ground while keeping your lower back pressed into the floor.
    • Return to the starting position and repeat on the other side.
    • Aim for 10-12 reps on each side.

Perform each exercise in a circuit fashion with minimal rest between exercises. Complete 2-3 rounds of the circuit, resting for 1-2 minutes between rounds. Adjust the number of reps and sets based on your fitness level and goals.

Friday, April 29, 2022

Health and Fitness over 50


Health and Fitness over 50

Health and Fitness over 50

Include strength training to rebuild lost muscle mass. Trying to get back in shape is frustrating at any age; but it can be even more discouraging when you're older and wondering whether it's even ​possible. ​ Rest assured, getting fit after 50 is absolutely possible.

Rich Piana Arm Workout

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