Learning to do a proper handstand.

Many of you probably had the chance to read my post on “handstands” and how they have advantages and their benefits. I told you in that same post I would write another post in the later weeks discussing how to train for a proper handstand – and although there is a million different ways to do so and everyone has their own technique, I believe the best way is to practice and build up to it, like any other movement. Handstands are more advanced movements, they aren ‘t considered easy and even though they may be easier for some, they can be quite more difficult for others like myself. 

 

When beginning training for a handstand, it is best do them on a flat surface and preferably one that won’t cause you much harm if you should fall or occasionally hurt yourself trying – I don’t want anyone to end up in the emergency room. This particular post will go over some neat ways to train for a handstand and give you some good tips doing so, now don’t fret if you learned another way, please just add it in the comment section so all of my readers can look into what works best for them and also, feel free to google anything that you might not understand or to ask a professional for help. I would advise asking your doctor if any of you have conditions or injuries that would prevent you from being able to perform a handstand. Shall we begin?

 
 
  1. Wall work many of you have probably heard of this term before, especially if you have done CrossFit because many CrossFitters start their handstands by using the wall – especially those that are beginners and starting out. 

 

  • Start with going into a plank pose with your feet close to the wall. Place your hands underneath your shoulders while feet are firmly on the ground. You will slowly start walking your feet up the wall (as far as you can) whatever point you have reached, try holding that position for 15-30 seconds and focus in on your breathing. The point of this exercise is to eventually make it up the wall in a plank pose with your hands close to the wall instead of farther away. It will take much practice and will seem easy at first, but don’t forget to focus on breathing and balance.  To reduce risk of injury, make sure to do a warm up prior to this so that your wrist and the rest of your body is warmed up and ready. 

 

      2. Use An App It was brought to my attention by a fellow blogger that there are    multiple apps that will help you to learn a proper handstand by following their steps. I have never used them but thought about doing so and giving a review so that some of  you may know which ones to use. I think using an app is an awesome idea if you plan on training yourself but for those of you who are not comfortable wiith training yourself  yet, I would recommend going to a professional who can be there for assistance and  guidance. If any of you have tried any of the handstand apps, let me know in the  comment section.

      

       3. Work on strengthening the muscles used: This may seem obvious but there are exercises that will help improve your chances of landing a  handstand, exercises that will help with balance and strength and will build your  confidence so that you can perform this movement. I won’t post a long list of exercises, but only give you a couple of ideas so you can have a starting point, then feel free to  research and develop a personalized plan for it. 

  • Pike rolls with swiss ball (stability ball)
  • handstand wall walks
  • chest against the wall holds
  • Superman pulses

        4. Using your head first: this idea came from someone else who learned           how during yoga class, they practiced their handstands by first developing one using  their heads as a support and then progressing into a full blown headstand without  having to be on their head. I am not sure how effective it is, but if this how you learned, please feel free to let me know in the comment section and explain how it helped you.  Also, if you think this is not a safe way of learning to do one, feel free to add that as well. Personally I might try using my head and seeing how far I get and then  progressing, but then again I don’t mind trying new things as long as I am not putting  myself in danger or doing harm to my body. 

 

So here we have it, 4 ways that can build your handstand. Some of which were coming from my own experience and research and others coming from someone else who taught themselves how to perform the movement, As I mentioned before, there are many different ways people have taught themselves, so feel free to add your way if it isn’t list. Thank you for reading, be sure to leave a comment, share, like and follow. 

 

Your Fitness Blogger,

 

Shay-lon xxoo

 

Pull up (Exercise)/Reblog

Alright so this particular workout we will talk about today is the “pull up” and the different combinations of pull ups, and what it takes in order to do a pull up, because it is a bit more than what meets the eye.  In today’s fitness world, being able to do a pull up without assistance is a huge milestone and one that many people want to show off (instagram, facebook, youtube, at the gym, etc). This particular exercise isn’t easy and it takes patience and practice like any other exercise but it also takes building the right muscles in order to lift your body weight. I was one that didn’t know how to do a pull up; about 8 months ago and for me it was my lack of strength and not working on the muscles needed in order to do one. Today I am totally capable of doing a pull-up, but for those of you who do them on a more regular basis, you are capable of doing many more than I and with attached weight plates (advanced).  I highly recommend for beginners that you don’t go adding unnecessary weight to this already difficult exercise and that you focus on the movement at hand.  There are many variations of pull-ups and many ways that you can challenge yourself in order to increase your skill level.  For those of you who may already know how to perform a proper pull up, you may offer more advice to those who want to learn, and feel free to do so in my comment section.  

The traditional pull-up movement steps: 

  1. Grab the pull bar with palms facing forward (wide grip, close grip, medium grip) for this one be in your medium grip (hands spaced out at shoulder width apart)
  2. With both hands extended in front of you at a chosen grip, bring your torso back around 30 degrees, 
  3. Pull your torso up until the bar touches your upper chest while drawing the shoulders and upper arms down and back.  Only the arms should move and the back should stay stationary, you will be exhaling during this movement
  4. after a second of being in the contracted position, start to inhale and slowly lower your torso back to the starting position when arms are full extended and the lats are fully stretched. 
  5. Repeat this movement for the prescribed repetitions. 
Ways to work on doing a proper pull up:
  1. Timed hangs, I would recommend to hang for 10 to 15 seconds with arms and legs straight (off the ground) for a repeated amount of times. 
  2. Dumbbell holds (for beginners),  I would recommend holding dumbbells for 30 seconds at your side, if you come to realize you cannot hold the amount of weight for 30 seconds, then decrease your load and rest for 60 seconds and repeat the hold
  3. Planks (because it is a total body exercise and helps with stabilization) not to mention you are holding your own body weight. 
  4. Push ups-Once again you are working with your own body weight and helps strengthen the chest, shoulders and arms. 
Now there are more exercises than the 4 that I have listed that will help people strengthen their muscles and prepare themselves for a proper pull up, i.e inverted rows, deadlifts, loaded carries, lat pull downs. The main thing to remember is to focus on the movement and stay controlled because you don’t want to strain or pull muscles during the exercise.  I have seen so many people at my gym do pull ups and do them half ass, knowing they cannot get their chin over the bar, but they instead aim for speed and their body movement is hardly ever controlled. Do not be those people. LOL. This is a hard exercise, everyone knows this, if you want to do something like this and be good at it, then you need to use proper form and technique and know your weaknesses so that you can improve them. 
 
Variations of pull ups: 
  • Weighted pull up
  • Muscle ups
  • Around the world pull ups
  • Clapping pull ups – yes people do these on youtube, and it is very cool, but again.. no one needs to go to these extremes in order to make a point.
  • One arm pull up
  • Parallel pull up
  • Cliffhanger pull ups
  • Towel pull ups
  • Wide grip pull up
  • chin up/ underhand pull up
  • Kipping pull up
  • Close grip pull up
  • pull up with alternating knee twist
  • pull up with leg raise 
Personally I have only done the neutral grip pull up, but have seen many people be able to do different variations of pull ups that show their strength. If you are someone who does more advanced pull ups, share with me which variations you are capable of doing, favorite variations, and if you use weight; how much? Also if you are someone who wants one on on help or advice about being able to do a pull up do not be afraid to contact me. Typically women have less upper body strength compared to men, so for women this exercise will be a bit more difficult but is very possible! 
For those of you who may need assistance in doing a pull up, there is nothing wrong with that until you are strong enough to do them on your own.  Today I did pull ups with assistance because I had done upper body exercise yesterday and my arms were killing me today, if you don’t have a machine that can help assist you in doing a pull up, you may have a partner help you as well. This is one exercise you do not want to miss out on, because of all of the benefits: 
  1. Multi-joint exercise
  2. convenient
  3. different variations
  4. improves grip strength
  5. strengthens the lats, back, biceps, shoulders, and the abdominal area. 
Pull-ups are a great exercise and can be combined with push exercises during a circuit or workout regimen to get the most out of your workout session. I hope that some of this information will give you the needed help necessary in order to accomplish this exercise, feel free to share! 
Thanks for reading! 
Your fitness blogger,
Shay-lon xoxo

Handstands (Exercise)

The biggest thing happening on social media right now.. & people are gasping over anyone who can perform a handstand (let alone a handstand push up). So what makes this movement so cool, well probably because it is an advanced movement and NOT everyone can perform it, but it is something that a person can practice at and hopefully get better. Some people have been known to do different varieties of handstands but for the moment being we will discuss the standard one (but be on the lookout for more blog post on the other types). 

 

I will be completely honest when I tell you that the last time I attempted a handstand was during CrossFit for our WOD and while I took the easy way around it (walking myself up the wall from the ground up) I haven’t yet tried doing a handstand on my own or by running toward a wall.. but something tells me this is an area I would be weaker in. There are many ways to work yourself up to a handstand BUT this post doesn’t go over that (saving that for another discussion) but this one will instead go over the benefits these athletes are receiving from being able to do handstands and the muscles used in order to be strong enough to hold your bodyweight. 

 

Why Should I Be Doing Handstands?

 
  • Weight bearing exercise – strengthens the bones
  • aids bone health in shoulders, arms, and wrist
  • beneficial for the spine (spinal stabilization)
  • stimulates endocrine system
  • builds upper body strength
  • Many yoga circles consider it a way to relieve minor stress and/or depression
  • improves grip strength
  • builds shoulder stability
  • improves athleticism – let’s be honest, when you view someone doing a handstand, the majority of times they are considered athletic. 
  • possible improved balance

Why Do You Handstand? – Leave answer in the comment section. 

 

What Muscles will be benefiting from a handstand?

  • Shoulder & chest muscles (medial & anterior deltoid) 
  • pectoralis major and minor
  • back muscles
  • arms
  • wrist
  • legs
  • stretches the core muscles

So as you can tell, it is beneficial and uses many muscles (and some I didn’t even list). Don’t fret if you can’t do one, because I will be making a blog post on how to properly do a handstand with and without the wall and will be posting some exercises you can do beforehand and during so that you can improve your handstand. In the meantime, if you have or had any back, neck, shoulder or back injuries – make sure to seek a doctor’s guidance before performing this exercise. 

 

How many of you can perform a proper handstand? How long did it take you before you could do a handstand? Can you do it with and without the use of the wall? How long can you hold your handstand for? Let me know in the comments and share this post with your peers! 

 

Your Fitness Blogger,

Shay-lon xxoo

Single-Leg Deadlift (Exercise)

If You Can Do It With Two, Try One. 

https://www.youtube.com/watch?v=5oiKWA-K6-g

How many of you enjoy doing deadlifts? Hopefully the majority of you and if you don’t, that is okay too, I don’t expect everyone to have the same favorite exercises. I take notice of what kind of viewers flock to my blog/or comment on my post and while I do have beginner exercisers/fitness people – I also have many more advanced athletes as well. I like to think I cater to both but when and if I don’t, I throw in some more advanced exercises that many of them would enjoy and that my beginners can work up to. 

 

Personally, I enjoy deadlifts, but enjoy single leg deadlifts even more, why? because they are more advanced, test your balance and challenge you (not to mention adds variety to your workout). For most people, I would start off using no weight or very little weight, but for those of you who are more intermediate to advanced, you can use heavier weights and really make this workout a challenge. In this video you will notice she is using two dumbbells, but I have done this workout using only one dumbbell in one of my hands, and I have also used a weight plate for when a dumbbell isn’t available and kettlebells work great too!

 

How to perform the single-leg deadlift:

 
  1. Hold the kettlebell, dumbbell or weight plate using one hand, stand on one leg on the same side you are holding the equipment
  2. while the knee is slightly bent, perform a “stiff-legged” deadlift by bending at the hip, extending the free leg behind you for balance
  3. continue lowering the kettlebell/dumbbell/weight plate until you are parallel to the ground then return to the upright position

You may switch feet after doing the amount of repetitions recommended. 

 

What Muscles Am I helping?

  • hamstrings
  • the lower back functions as a stabilizer 
  • glute muscles
  • adductor magnus

The great thing about this exercise is you don’t much equipment, if any at all depending on your fitness level and it can be done anywhere (the gym, outside, inside the house). I have had people tell me they aren’t feeling anything in the muscles when performing this exercise, but if you perform it correctly, trust me you will feel it, especially if you are doing 10-15 reps of it. I would highly recommend that people give this exercise a try and let me know what you think! you can add it to your workout routine, challenge yourself to do it without losing your balance and if you are a beginner, you can hold a chair to help with your balance until you become independent enough to the point without having to use it. Leave comments, share and like this blog post, for more exercises, click here

 

Thanks for reading. 

 

Your Fitness Blogger,

Shay-lon xxoo

 

Kettlebell swings (exercise)

Happy Friday! 

 

Today, I am going to go over an exercise that I enjoy doing myself. It is called the “kettlebell swing” and I was first introduced to it during during my exercise science class and picked it up fairly quickly (it isn’t a difficult exercise) but form and technique like any other exercise is very important in order to do this exercise correctly. I am going to discuss how to perform this exercise and give you a briefing on what muscles it works on and then I expect all of you to go out and give it a go & let me know in the comments your thoughts on the exercise.

 

How To Perform The KettleBell Swing:

 
  1. Stand with feet shoulder-width apart, knees slightly bent and toes pointed out. Look straight ahead (choose an appropriate size kettlebell) with the kettlebell between your legs using a two-handed, overhand grip. 
  2. Keep the arch in your lower back, bend your hips back until the kettlebell is between/behind your legs. Squeeze your glutes to extend your hips and swing the weight up.
  3. Allow the weight to swing back between your legs as you bend your hips and slightly bend your knees. Extend the hips and knees to reverse the momentum as you go in for the next rep. 
  4. Repeat for however many repetitions. 

Muscles worked:

  • Hips
  • Glutes
  • Hamstrings
  • lats
  • abs
  • shoulders
  • grip 
  • and chest area

You can also use… 

  • Dumbbells for this exercise 

If you are beginner, choose a lighter weight to begin with so that you can work on getting the correct form down then as you become more comfortable you can then give heavier ones a try. If you have had any prior injuries or conditions, please speak with your doctor before attempting this exercise. Please feel free to share, comment, like and follow me for more exercises. 

 

Your Fitness Blogger,

Shay-lon xxoo

The Pistol Squat (exercise)

Thanks to a lovely blogger…

 

I am going to be speaking about the “Pistol squat”. Now before I begin, let me give you the run down on this particular exercise because I don’t want people going out and hurting themselves trying to be cool. This particular exercise I do not recommend to those that don’t have a proper two legged squat form/technique down, that have issues with their core strength, and don’t have much strength in their legs/thighs as well – this is an advanced movement. This is not an exercise to be taken lightly because it is difficult and requires a lot more out of you. There are a lot of things that go into being able to perform a pistol squat the right way without causing yourself injury. 

 

Pistol squats are an amazing exercise and one that always has people in the room in “Ahh”, it took me a LONG time to perform a “perfect” pistol squat because it isn’t something that everyone can go out and do tomorrow. It takes practice, balance, discipline, and strength (in multiple areas) and an idea on how to do it so that you don’t end up harming yourself. For those of you who are able to do it like myself, you probably found a way that helped you be able to perform it and have your own steps in what worked for you & the exercises you used in order to build on your weaknesses – which is great, as do I. 

 

For those of you who want to learn to do a pistol squat, well.. there is no easy way to go about it, and don’t expect to do it in like 15 minutes unless you are THAT skilled and if so, well I tip my hat off to you. I always found the easiest part of the pistol squat was the downward position and the hardest was getting back up on one foot – but some may disagree (this is okay). I am going to do my normal “step by step directions” that I would normally post for an exercise and then I am going to talk about what muscles this exercise effects, then end it with MY OWN tips on how to accomplish a pistol squat (WARNING: my tips sound ridiculous but they helped me and I don’t expect everyone to be the same, so they may help some and not others). 

 

How to: 

 
  1. From a standing position, raise one foot off the floor. Chest up, looking forward, knees and hips slightly bent, back straight (starting position)
  2. Descend into a squat flexing your hips and knee, while squatting, extend the non-working leg forward. You will want to descend slowly, paying attention to your balance, and body mechanics. You will flex as far as possible.
  3. Hold the bottom position briefly (2-5 seconds), then return to the starting position by extending through the hips and knee (driving through the heel of your working foot)
  4. Repeat for however many repetitions

What muscles am I working on:

  • Quads 
  • hips
  • hamstrings
  • glutes
  • calves
  • core support – this is necessary in order to do this exercise (you need a strong core)

Important factors (keep these in mind):

  • Posture alignment is important when performing squats, even pistol squats (VERY important)
  • Balance is VERY important during this exercise (you can find ways to improve your balance)
  • Your arms will come into play when doing this exercise (they don’t just sit at your side)
  • advanced movement (first have your two legged squats down and strength in all the right places)
  • do this exercise on the ground before doing it on kettlebells and buildings, etc
  • If you have had any prior injuries or conditions that could hinder you, ask your doctor before performing this exercise. 

How Did I Learn to Pistol Squat?

  1. I started from the bottom. Literally. I would sit on the ground in the pistol squat position (with my hands holding my body up) for like 15-30 seconds for like 3-4 sets. This helped me to get the form down because I had issues with extending my leg because my knee would always want to bend when I would extend it (my legs are lame, don’t make fun of me) LOL (each leg)
  2. Then after being comfortable with step 1 (which took some time for me), I would again start from the bottom and push my self up using my arms/hands and then go back down slowly in that same position (this helped me to get used to pushing myself up on one leg) I still run into difficulties with this sometimes because it is harder and especially after you have done like 10 reps.. your legs get tired. LOL (each leg)
  3. Finally after being comfortable with step 2, I would then start from from the top and and slowly descend downward while extending my non-working leg. and do this for a number of sets and reps on each leg. 

After a while you get the movement down, I use my hands/arms sometimes to touch my toes while descending into the pistol squat position. This might be considered weird, but how I train myself is never normal. lol. I do things that work for me. before doing any of this, I obviously did strength exercises to strengthen my core and muscles that are needed. & worked on balance. With this all being said, mine are not always perfect (especially when I rush through them) , like today I fell on my butt when performing them because I lost balance and that will happen. I have been continuing working on them though because I want to get even better and start challenging myself with dumbbells, barbell and doing them on unstable surfaces. 

 

Hopefully all of this information has helped someone and will be helpful to others who want to learn how to perform them. Like I said, everyone learns differently, my way might not help you and that is okay, find what does. Good luck! and if you have any questions, feel free to contact me. Share, like, comment & follow me! 

 

Your Fitness blogger,

Shay-lon xxxooo

Is “Walking” exercise?

I realize this might sound ridiculous at first sight, because you are probably thinking well “duh walking is exercise” and to be honest, this is true, it is a form of exercise BUT there is a BIG BUT involved because walking varies and depending the kind of walking and the length of time, it can be less effective as a form of exercise.

 

For starters, I am not knocking those that walk – I walk. I am not knocking those that choose to walk on the treadmill the whole entire gym period long, or that say they walked to the fridge and back to their bedroom and that was their exercise. LOL. — seriously though ( I know people like this) My concern isn’t that you walk because there are people missing limbs that can’t walk and would love to, my concern is “is your walking effective”? think about this for a minute or two and think about what it means to be effective and you would obviously know what walking is… so think about how often you walk and how far, do you think that your walking can be considered effective?

 

Just like any other exercise, walking has to be “challenged” , otherwise it no longer becomes an effective method of weight loss, it will either get to a point where you plateau fairly quickly or get to a point that it bores you or it will get to a point where it is no longer as effective. Everyone has their own fitness level and their own level of what they can do and I don’t expect anyone to run marathons or 5ks ( I surely don’t) so walking is a good thing to get started, to get yourself moving and to stay productive, not to mention it allows you to explore (if you are outside) or if you go to a gym and walk, it allows you to get to know the treadmill and the functions. The key with walking is “Type, time (duration), frequency, and distance” – All of these play an important role with walking and making it effective for you. Now before I go over these fun words, I want to let everyone know who is reading this, NOT EVERYONE IS THE SAME, so don’t expect your results to be the same as someone else’s and all of this information will vary person to person.. depending on your lifestyle choices.

 

Type and/or mode: What kind of walking are you doing? 

 
  • Brisk walking
  • speed walking
  • leisure walking
  • walking backwards
  • walking uphill
  • walking downhill
  • walking stairs
  • walking on grass, concrete,
  • treadmill
  • elliptical
  • resisted walking
  • slow walking
  • moon walking LOL
 

Time (Duration): How long are you walking for? 

  • 10 minutes
  • 1 hour
  • 2 days straight

You get the point, someone who is hiking and walking for days at a time vs someone who walks to their car from their front door.

 

Frequency: How often are you walking?

  • everyday
  • once a month
  • once a year
  • three times a week

again you get the point, this also will make a difference down the road when you hit a plateau.. just like the amount of time. 

 

Distance: How far do you walk?

  • 1 mile
  • 15 km
  • 10 steps
  • 10,000 steps

ALL of these things play an important role with fitness as a whole but since I am talking about walking specifically.. I made this post so that you can see your own flaws and have an idea as to how to “fix” it or better deal with them; whether that means you change the type of walking you do, or change the amount of time you stay on the treadmill – there is different variations, so use it at your disposal if you have to. Maybe some of you are just beginning your journey and can only walk .5 miles once a week at a slow pace – that is fine because if you keep doing that you will see results, however, it will get to the point where results stop or happen rarely and that means you will decide to try to walk 1 mile once a week or .5 miles every 2 days.. or whatever it maybe in order to progress in your workout. Then there may be others of you who are fitness advanced, and walk 10,000 steps easy in a day and decide you want to walk 20,000 steps daily and again that will progress your workout and give you results. 

 

Everything is a trial and error, what works for you may not work for the neighbor, so as long as you progress and overload in your walking – you have a higher chance of results and cardiovascular fitness increasing. Got it? 🙂 good. 

 

Feel free to leave comments, share and like. Thank you for reading.

 

Your Fitness Blogger,

Shay-lon xxxooo 

 

P.S keep in mind eating habits play a part in this as well. 

Valentine’s Day Couple Workouts –

Happy Day Before Valentine’s Bloggers,

 

I realize that tomorrow will be Valentine’s day and many of you will be spending time with your significant other or spouse BUT don’t let this keep you from getting a workout in, as a matter of fact, in honor of Valentine’s day for all you couples out there (or if you will be with friends) I am going to list some exercises you can do together. Who said the gym doesn’t make for a good date? — am I the only one wouldn’t mind it? lol.  I am THAT kind of girl, but since I will be single , I won’t have as much fun as you guys (but that is okay, I am still going to get my workout in nonetheless). This list isn’t exclusive, so there are other exercises that can be done with a partner or friend, but just to name a few:

 

Exercises done with someone you love:

  1. Squats in sync – holding on to each others hands while squatting (opposite sides not next to one another)
  2. bodyweight partner press – depending on how strong each of you are
  3. Double crunches: this requires VERY VERY GOOD core strength, so only attempt if both of you possess this (one person wraps legs around their partner’s waist and does crunches, partner is standing the whole time)
  4. Partner curls
  5. Alternating box jumps
  6. Partner push up – one person will stand over their partner’s back with their hands on the upper back and apply some resistance as the other does their push ups
  7. Push up high fives
  8. Partner seated medicine ball twist – I have done this one!
  9. Partner superman – facing your partner and palms touching
  10. Partner resistance band chest press
  11. Squat with rotational pass
  12. Russian Twist pass- I have done this one
  13. Sit up medicine ball pass- I have done this one
  14. Forward-backward lunge with pass
  15. Wheelbarrow push-up with squat
  16. Push up with shoulder tap
  17. Reach and touch plank
  18. Side plank with rotation and clap
  19. Jump squats with clap
  20. Plank hold and jump- I have done this one!
  21. plank hold and burpees – I have done this one and it is no joke! lol
  22. Partner split lunge
  23. Partner resistance band triceps extension
  24. Partner glute raises
  25. Partner leg lifts

Yoga Poses You can do with Two:

  1. Forward and back bend pose
  2. Stacked child’s pose
  3. back bending cobra pose
  4. Dancer Duo pose
  5. Seesaw
  6. Huddle pose
  7. Double tree pose
  8. Double boat pose

Now of course, there are many other Yoga poses one can do with a friend or lover, and some are more challenging than others, so it is worth looking into whatever works for the both of you. Hopefully both of these list can add some fun, possibly more intimate ways of spending time with one another. Have fun! 

 

Your Fitness Blogger,

Shay-lon xxxxo

Face Pull Exercise

It has been awhile….

Since I have created some post about specific exercises. I thought to myself, I have been slacking in that particular department, so here it is, I will do a better job of doing more of these again. 

This particular exercise is done using a rope extension with the cable machine, so unless you have this at your home, it will take a gym to do this exercise the way I am describing it. It is an upper body workout and like any other exercise, it takes proper form and technique to decrease chances of injury.

How to perform the rope pull (face pull):

  1. Facing a high pulley (using the rope or dual handles attached) pull the weight directly toward your face, being sure to separate your hands as you do so. Be sure to keep your upper arms parallel to the ground.

Easy enough right? Should be, it is a beginner exercise and to make it more challenging add more load or do more reps. 

 

Want a video how to?:

 

What muscles are being targeted?

  • Shoulders

Do I like this particular exercise?

  • Yes!

Tell me if you have done this exercise and if you like it, would love to hear, also don’t forget to mention how much weight you face pull, I am always curious how strong some of you are 🙂 

Very simple exercise, but make sure you are using proper hand positions to get the full ROM and avoiding injury. 

 

Your Fitness Blogger,

Shay-lon xxx

 

Push Up Challenge – Day 5 & Day 6

https://www.youtube.com/watch?v=BKg9K3L8_Gg

I did day 5 push up challenge today because yesterday was my “rest day”.and today is day 6 and a rest day for the push up challenge, so yeah 🙂 Hopefully this video will help you realize what a standard push form looks like. I tried to capture my whole body, so you could see me do it. I did 10 reps today, wasn’t hard at all.