Fitness expert Mark Miller helps you focus on the fundamentals of building strength and muscle through four exercises designed for your success
It’s 2015, and like millions of others, you’ve have made some resolutions: spend smarter, kick old habits and commit to a new training-and-diet plan, to add some muscle and strip some fat. New Year, new you, right? But there’s a difference between you and the majority of those millions of others: You will succeed. You will execute a sound plan and achieve those glorious results that most only dream of. With an effective plan in place, you will fulfill the promise you’ve made to yourself.
Since it’s a new year, let’s wipe the slate clean and start from scratch. Let’s throw out all of the cutesy stuff that isolates this and targets that and get back to good ol’ fundamentals, by building a foundation of strength and muscle. What follows are four foundational exercises to get you there so that 2015 will be the Year of You!
1. DUMBBELL SQUATS
Stand with feet a little wider than shoulder-width apart, hips stacked over knees, and knees over ankles. Initiate the movement by inhaling and unlocking the hips, slightly bringing them back. Keep sending hips backward as the knees begin to bend. While the butt starts to stick out, make sure the chest and shoulders stay upright and the back stays straight. Keep the head facing forward, with eyes straight ahead for a neutral spine. The best squats are the deepest ones your mobility allows. Engage core and, with bodyweight in the heels, explode back up to standing, driving through heels.
2. SINGLE-ARM DUMBBELL PRESS ON STABILITY BALL
Lie on your back, shoulder blades on top of the exercise ball, back extended, knees flexed at 90 degree angles and hold dumbbells on each side of your chest. Push the dumbbells straight up and slowly lower them down after a short pause.
3. KETTLEBELL UPRIGHT ROW
Start in the upright position, feet about shoulder-width apart with your toes pointing slightly outward. You should be holding the kettlebell in both hands with your arms hanging down in front of you, palms facing inward. To execute the move, raise the weight slowly, straight up to your chin. Your elbows should splay outwards as the weight goes up until they form a “V” shape above your head. Then you should slowly drop the weight downward until you are in the original or resting position.
4. TORSO ROTATIONS
Sit holding a medicine ball with knees bent. Lean back slightly, engaging the abs and keeping the back straight and the chest lifted. Rotate to the right, touching the medicine ball to the floor next to the hip. Repeat to the left side.
Perform 12 to 15 reps for each exercise. Increase the weight when 15 reps can be performed easily.
MARK MILLER FITNESS
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