lunges Archives - yourdailysportfix.com yourdailysportfix.com Tue, 10 Jan 2023 08:29:38 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png lunges Archives - yourdailysportfix.com 32 32 Barre Moves For Your Glutes You Can Do at Home https://yourdailysportfix.com/barre-moves-for-your-glutes-you-can-do-at-home/ Tue, 10 Jan 2023 12:14:00 +0000 https://yourdailysportfix.com/?p=21714 If you are on vacation and don’t have access to the gym, try these barre moves with just a chair as a prop. You can strengthen the entire lower body with these low-intensity exercises, and you’re using your body weight as resistance. It shouldn’t take you longer than 15 minutes if you do three sets […]

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]]> If you are on vacation and don’t have access to the gym, try these barre moves with just a chair as a prop. You can strengthen the entire lower body with these low-intensity exercises, and you’re using your body weight as resistance. It shouldn’t take you longer than 15 minutes if you do three sets of each exercise, and you’ll really feel it working.

Pulsing Wide Plié

Place one hand on a chair and the other is straight out in line with your shoulder. Step your feet out to point to the corners of the room, with the legs externally rotated and turned out. Lower the hips in between the legs into a plié. The weight is centered between both legs, the torso is vertical, and the shoulders are relaxed. Bend both knees and lower the hips towards the floor start pulsing up and down for 20-30 seconds.

Barre Lunges

Place both hands on the back of a chair for balance, feet together. Step one leg back and then bend both knees lowering to just above the floor into a lunge, keeping the heel of the back heel up. Bring the leg to start position and alternate. Do 10 on each side.

Curtsey Lunge into Side Leg Lift

Stand on the right side holding the chair with the right hand, with your feet together in a small V. Bring the left leg behind the right leg, as close to the chair as you can, and bend both knees into a lunge towards the ground. Come back up and kick the left leg out straight to the side. Do 12 on each side.

Single Leg Dead Lift

Stand with the feet together and knees very slightly bent. Start to lift the left leg straight back, bringing your torso forward parallel to the ground, bending the right knee as you go down. Come back up to the start position and do 10 reps on each side.

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]]> The 4 Best Exercises to Tone Your Glutes https://yourdailysportfix.com/the-4-best-exercises-to-tone-your-glutes/ Thu, 01 Dec 2022 12:05:00 +0000 https://yourdailysportfix.com/?p=21266 When you think of working the glutes, you’re probably thinking about squats, lunges or deadlifts. There are actually more exercises that you can try to target the butt, and they can be modified by the addition of weights or bands. Strengthening your glutes will ease your daily physical movement, stabilizing your hips and lower back. […]

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]]> When you think of working the glutes, you’re probably thinking about squats, lunges or deadlifts. There are actually more exercises that you can try to target the butt, and they can be modified by the addition of weights or bands. Strengthening your glutes will ease your daily physical movement, stabilizing your hips and lower back. Before you start your squats and deadlifts, try out these four exercises.

Step Up

Stand facing the box, holding dumbbells or a kettlebell. Place the left foot on the box and push through that leg to lift the right leg from the floor. Drive the right knee up so it is a at a 90-degree angle and then place it back on the floor. Do 10 reps on each side.

Walking Lunges

Take a set of dumbbells and start with your feet together at one end of the gym. Step the right leg forward and bend both knees to lower in a lunge. Press through the right foot to stand and then step the left leg forward and bend both knees into a lunge. Walk this way to the other end of the gym and back again.

Single Leg Deadlift

Stand on the left leg and bring the right foot behind the left leg, point position. The arm with the weight is down by your side and will go down towards the floor when you start the exercise. Engage the abs and start to lean forward, lifting the right leg straight back so your torso and leg are parallel to the floor. Bring the right leg back to start position. Do 12 reps on each side.

Banded Glute Bridge

Wrap a small resistant band around your thighs and lie flat on your back on a yoga mat, with your knees bent and pushing against the band and feet on the floor. Engage your core and start to lift the hips towards to the ceiling, keeping tension with the band the entire way up. Hold for one to two seconds and then come down to start position. Do 15 reps.

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]]> Are You Doing These 3 Common Exercises Right? https://yourdailysportfix.com/are-you-doing-these-3-common-exercises-right/ Sat, 26 Mar 2022 10:44:00 +0000 https://yourdailysportfix.com/?p=17965 Getting to the gym is the easy part, but executing the exercises correctly is hard. When it comes to exercises there are some common exercises that are in almost every workout routine: squats, lunges, and planks. Even though you may be doing these exercises, chances are like many people, you’re not doing them correctly. So […]

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]]> Getting to the gym is the easy part, but executing the exercises correctly is hard. When it comes to exercises there are some common exercises that are in almost every workout routine: squats, lunges, and planks. Even though you may be doing these exercises, chances are like many people, you’re not doing them correctly. So what are the common mistakes associated with them and how can you fix them?

Squats

A common mistake people make when doing squats is keeping the back too straight and they try to maintain an upright posture throughout the entire exercise. This causes your butt to lift too far up and out, and it can lead to lower back pain. The fix is to contract your abs and think about sitting back in a chair. Keep your head and chest up and shift your weight slightly back into your heels.

Lunges

When doing lunges, many people keep their toes behind their knees, but this actually reduces the range of motion. For lunges, you want to be controlled and balanced, allowing your knee to move as far forward as possible.

Plank

While it’s important for your body to be aligned during a plank, it’s not always going to look like a straight line. The shoulder blades, glutes, and trunk should be actively engaged, not slumped during the exercise.

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]]> How Far Should You Step When Doing Lunges? https://yourdailysportfix.com/how-far-should-you-step-when-doing-lunges/ Mon, 06 Sep 2021 12:30:00 +0000 https://yourdailysportfix.com/?p=18334 Lunges are one of the most popular exercises out there, but that doesn’t necessarily mean that everyone does them correctly. Mistakes are pretty common when it comes to this move, and one thing that a lot of people struggle with is figuring out how far they should step when doing lunges. The biggest mistake that […]

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]]> Lunges are one of the most popular exercises out there, but that doesn’t necessarily mean that everyone does them correctly. Mistakes are pretty common when it comes to this move, and one thing that a lot of people struggle with is figuring out how far they should step when doing lunges.

The biggest mistake that people make when doing lunges is that they step too far out, in an attempt to make the exercise more effective. Big steps are recommended when it comes to this exercise, but you’ll be doing yourself more harm than good if they’re too big.

The ideal way to do it is to take a step that’s big enough to allow your knee to line up with your ankle and does not extend beyond your toes. It’s also recommended that both of your knees are at a 90-degree angle at the lowest point in the lunge, but it’s also crucial to keep your knees in line.

The main purpose of longer lunges is to emphasize the glutes, while the shorter ones can also have their benefits and do a great job targeting your quadriceps. No matter how far you’re stepping, the most important part is to maintain good posture and alignment while doing your lunges to avoid pain and potential injuries.

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]]> 3 Types of Lunges You Should Add to Your Workout Routine https://yourdailysportfix.com/3-types-of-lunges-you-should-add-to-your-workout-routine/ Sat, 20 Feb 2021 13:23:10 +0000 https://yourdailysportfix.com/?p=16668 Lunges are one of the most common leg exercises that can actually do wonders for your whole body. They come in many different shapes and forms, and if you’re trying to improve your workout routine by adding some new variations to the mix, these three are a good place to start. Side Lunges If you’re […]

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]]> Lunges are one of the most common leg exercises that can actually do wonders for your whole body. They come in many different shapes and forms, and if you’re trying to improve your workout routine by adding some new variations to the mix, these three are a good place to start.

Side Lunges

If you’re looking for a change of pace from the usual forward movements, side lunges are the best possible pick. Changing the angle will allow you to target different muscle groups, and give your inner and outer thighs the amazing workout they need.

Reverse Lunges

Reverse lunges require a bit more balance and stability than regular ones, but they’re 100% worth it. They’re ideal for people who are dealing with knee pain, because they put less stress on your joints, while still activating your core, glutes, and hamstrings.

Curtsy Lunges

The most graceful lunges of all, this move will help you sculpt and tone your body and improve your posture. If you’re not so concerned about looking elegant, you can add dumbbells to amp up the intensity of this exercise.

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]]> It’s Time to Master These 3 Basic Exercises https://yourdailysportfix.com/its-time-to-master-these-3-basic-exercises/ Fri, 09 Oct 2020 09:27:58 +0000 https://yourdailysportfix.com/?p=12573 While there are tons of different exercise moves and variations that involve weights, resistance bands, Bosu balls, and kettlebells, before you can try these, it’s important to master the basics. These are the three you should learn and that you can build off of once you master them. Squats Many people think that they know […]

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]]> While there are tons of different exercise moves and variations that involve weights, resistance bands, Bosu balls, and kettlebells, before you can try these, it’s important to master the basics. These are the three you should learn and that you can build off of once you master them.

Squats

Many people think that they know how to do squats, but they’ve been doing them wrong. To start, stand with your feet slightly wider than hip-width, with your toes pointed a little outward. Look straight ahead so your spine stays neutral and reach your arms out in front, parallel to the ground. Keep your weight in your feet and you lower down and lean forward slightly, keeping your chest up until you reach the point where you feel comfortable. As you rise back up, contract your glutes.

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Beginners: How to do a bodyweight squat . A squat is such an important movement and a cornerstone of any workout program. However, it is one of those movements I often see done incorrectly. . 1. Start with your legs about shoulder width apart 2. Your toes can be pointed forward or at a slight angle. It all depends on your body mechanics and what feels comfortable. 3. Engage your core throughout the movement 4. Start movement by hinging the hips. Aka "sit into the squat" 5. Then bend your knees to lower into the squat. You should aim for your thighs to be parallel to the floor or just about. 6. Use your arms to help with balance. . Let me know if you have any questions! . . Happy Sunday! . . . #howtosquat #howtovideo #exercisevideos #exercisetutorial #bodyweightexercises #bodyweightsquats #onlinepersonaltrainer #onlinecoach #tampapersonaltrainer #acepersonaltrainer #virtualpersonaltrainer #zoomtrainer #learnnewthings #improveyourform #formcheck #youcandothis #exercisetips #fitnesstips #homefitness

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Lunges

With a lunge, one foot should come forward while the other comes back and the front leg should be bent at a 90-degree angle. Your feet should be in line with your hips while the heel of your back foot is lifted. Then return to starting position and switch legs.

Push-Ups

There are tons of things that can go wrong with a push-up including dropping your head and sinking your stomach to the floor. To do them correctly, start in a plank position with your hands shoulder-width apart. Slowly lower your whole body down to the floor and press up without your knees maintaining contact.

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]]> 3 Common Mistakes You’re Making When Doing Lunges https://yourdailysportfix.com/3-common-mistakes-youre-making-when-doing-lunges/ Fri, 07 Aug 2020 08:05:00 +0000 https://yourdailysportfix.com/?p=10150 Many gym enthusiasts incorporate lunges in all of their workouts, but not everyone knows how to do them correctly. If you’re feeling too shaky and losing balance while doing this exercise, it’s possible you’re making one of these common mistakes. Knee Position The majority of mistakes related to lunges hail from bad knee position. Your […]

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]]> Many gym enthusiasts incorporate lunges in all of their workouts, but not everyone knows how to do them correctly. If you’re feeling too shaky and losing balance while doing this exercise, it’s possible you’re making one of these common mistakes.

Knee Position

The majority of mistakes related to lunges hail from bad knee position. Your knees shouldn’t be going past the toes during this exercise, and it’s always best to keep them in a straight line, without going off to either side.

Wrong Timing

You shouldn’t rush things when it comes to this exercise. Start things slowly, so you wouldn’t lose balance and perform the exercise with a bad form, and only increase the speed once you become more comfortable.

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💪🏻 Is anyone feeling MORE in shape after quarantine?! ⁣ ⁣ 💕 Double tap if you’re with me! ⁣ ⁣ 🏃🏼‍♀️I thought I would miss the gym more over these past two months (can’t believe we’re at Day 65 already 🤯) ⁣ ⁣ 👟But with my at home workouts & 30 minute walk every day I actually feel more in shape than I have in a while! ⁣ ⁣ ⬇ Comment below if you plan on keeping some at home workouts in your fitness routine. ⁣ ⁣ ⁣ ⁣ #fitnessmotivation #homeworkoutsrock #outdoorworkouts #hiitworkouts #hitworkouts #lungesworkout #bayshoreblvd #southtampa #tampabae #healthandwellnessjourney #nikewomenshoes #lululemonshorts #asicsrunning #workingoutathome #tampablogger #bloggerlifesyle #realtorsofinstagram

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Lower Back Tension

It’s also common for people to lean too far forward or backward while doing lunges. By doing so, you’ll be putting too much pressure on your lower back, so it’s much better to tilt forward at the hip and keep your chest above your front knee.

https://www.instagram.com/p/CDZVMtPHsEs/

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]]> How to Build Muscle From Bodyweight Exercises https://yourdailysportfix.com/how-to-build-muscle-from-bodyweight-exercises/ Mon, 24 Feb 2020 10:15:00 +0000 https://yourdailysportfix.com/?p=7693 Bodyweight training is one of the most accessible and cheapest ways to get into exercise. All you need is a yoga mat and a training program. Bodyweight does not mean you are working against no-weight, you are using the weight of your body for each exercise, which is great for beginners who have never worked […]

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]]> Bodyweight training is one of the most accessible and cheapest ways to get into exercise. All you need is a yoga mat and a training program. Bodyweight does not mean you are working against no-weight, you are using the weight of your body for each exercise, which is great for beginners who have never worked out before.

Here are some great bodyweight exercises for you to try at home.

Tempo Air Squat

Stand with your feet shoulder-width apart. Take a deep breath in and push your butt back and drive your knees out, lowering into a squat to the count of 3. Push through the feet to come up and squeeze the butt at the end to the count of 1.

Reverse Lunge

Stand with your feet together. Step back with your left leg in a reverse lunge, bring the foot back (without dragging it) and then repeat the movement on the other side.

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Forward Lunge 🆚 Reverse Lunge All types of #lunges work your #thighs & #butt. There is a subtle difference between the two ✅Whilst they both target the same #muscles – glutes & quads – the reverse lunge tends to hit the glutes & high hamstrings a little more & takes pressure off the knees ✅A forward Lunge can offer more of a challenge to your stabilising muscles as it requires you to shift your weight into the leg stepping out ✅Good News is they're both a quality #compoundmovement ✅KNEE INJURIES – GO FOR REVERSE LUNGES👍 Do you do both lunges❓ What are your thoughts❓ #exercise #lunges #reverselunges #quads #glutes #butt #hamstrings #knee #injury #movebetter #peaketraining #rehabilitation

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Bird Dog

On your hands and knees with your core engaged extend your left arm out in front of you and straighten the right leg behind you. Controlled, bring the arm and leg back down to starting position and repeat on the other side. Make sure you keep a neutral spine by tucking your chin in.

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BIRD DOG Es un ejercicio que activará al máximo los músculos de tu abdomen, tu espalda baja, tus caderas (los glúteos se contraerán al máximo), y tus hombros. Además pondrá a prueba tu equilibrio y estabilidad. . CORRECTO ✅Apoyar el antebrazo, alineando codo con hombro ✅Sostén el abdomen contraído ✅Estirar pierna y brazo contrario, ambos paralelos al piso. ✅Contraer el glúteo de la pierna que se estira ✅Mantener la columna neutra ✅Sostener en todo momento el equilibrio y la estabilidad en los hombros, la pelvis y el torso. . INCORRECTO ❌Evitar arquear la columna o redondearla ❌Evitar levantar la pierna por encima de la línea de la cadera ❌Evitar realizar compensaciones a nivel de apoyos ❌Evitar rotar la cadera . ✔TIP: se puede realizar: ▪Isometrico: sosteniendo de 5” a 10” de cada lado. ▪Repeticiones: 5 a 10 de cada lado . Entrená en los más alto, GOIAK, Premium Firness Center. . . 🌎 Corporate Tower, Francisco Miguens 164, Puerto de Santa Fe 📞 0342 4547919 Whatsapp 3425971943 . . . . . . #goiakfit #goiakgym #goiakfitness #fit #fitness #motivation #motivacion #excersise #ejercicio #gym #gimnasio #birddogexercise @fperezcarli_ #goiakencasa

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Push-Up

On your toes/knees start in a push-up position/ high plank position and push down and up as many as you can do.

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]]> 4 Exercises For Fuller Legs https://yourdailysportfix.com/4-exercises-for-fuller-legs/ Fri, 30 Nov 2018 07:42:46 +0000 https://yourdailysportfix.com/?p=1226 If your main workout program is muscle building, you must ensure that you train all parts of your body. No matter how much you build or diet, neglecting the lower body will result in an unbalanced physique. Some unconventional exercises for fuller legs include: Weighted walking lunges This is basically lunges but with a different […]

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]]> If your main workout program is muscle building, you must ensure that you train all parts of your body. No matter how much you build or diet, neglecting the lower body will result in an unbalanced physique. Some unconventional exercises for fuller legs include:

Weighted walking lunges

This is basically lunges but with a different starting leg. Instead of using your front leg to step back to the starting position, you step forward with the rear leg. This puts more pressure on the quad muscle. You can add weights to increase resistance.

Elliptical HIIT

This machine works on the legs as well as the arms. HIIT promotes muscle growth, and this cardio form can build your legs. You can make it more intense by releasing the handles and letting your legs do all the work.

Dumbbell step-ups

Step-ups are effective when it comes to maximizing tension in the legs. When you add dumbbells, it increases the intensity and produces more results. It is done by placing a leg on the aerobic step and stepping up on the step with the front leg muscles. Make sure you alternate your legs from time to time.

Jump lunges HIIT

This HIIT exercise is built to work on the quads and support the muscles in a short time. Start by entering a normal lunge position and jumping up. Switch your legs in a scissor fashion and land in the lunge position on the other side.

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]]> ersion="1.0" encoding="UTF-8"?> lunges Archives - yourdailysportfix.com yourdailysportfix.com Tue, 10 Jan 2023 08:29:38 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png lunges Archives - yourdailysportfix.com 32 32 Barre Moves For Your Glutes You Can Do at Home https://yourdailysportfix.com/barre-moves-for-your-glutes-you-can-do-at-home/ Tue, 10 Jan 2023 12:14:00 +0000 https://yourdailysportfix.com/?p=21714 If you are on vacation and don’t have access to the gym, try these barre moves with just a chair as a prop. You can strengthen the entire lower body with these low-intensity exercises, and you’re using your body weight as resistance. It shouldn’t take you longer than 15 minutes if you do three sets […]

The post Barre Moves For Your Glutes You Can Do at Home appeared first on yourdailysportfix.com.

]]> If you are on vacation and don’t have access to the gym, try these barre moves with just a chair as a prop. You can strengthen the entire lower body with these low-intensity exercises, and you’re using your body weight as resistance. It shouldn’t take you longer than 15 minutes if you do three sets of each exercise, and you’ll really feel it working.

Pulsing Wide Plié

Place one hand on a chair and the other is straight out in line with your shoulder. Step your feet out to point to the corners of the room, with the legs externally rotated and turned out. Lower the hips in between the legs into a plié. The weight is centered between both legs, the torso is vertical, and the shoulders are relaxed. Bend both knees and lower the hips towards the floor start pulsing up and down for 20-30 seconds.

Barre Lunges

Place both hands on the back of a chair for balance, feet together. Step one leg back and then bend both knees lowering to just above the floor into a lunge, keeping the heel of the back heel up. Bring the leg to start position and alternate. Do 10 on each side.

Curtsey Lunge into Side Leg Lift

Stand on the right side holding the chair with the right hand, with your feet together in a small V. Bring the left leg behind the right leg, as close to the chair as you can, and bend both knees into a lunge towards the ground. Come back up and kick the left leg out straight to the side. Do 12 on each side.

Single Leg Dead Lift

Stand with the feet together and knees very slightly bent. Start to lift the left leg straight back, bringing your torso forward parallel to the ground, bending the right knee as you go down. Come back up to the start position and do 10 reps on each side.

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]]> The 4 Best Exercises to Tone Your Glutes https://yourdailysportfix.com/the-4-best-exercises-to-tone-your-glutes/ Thu, 01 Dec 2022 12:05:00 +0000 https://yourdailysportfix.com/?p=21266 When you think of working the glutes, you’re probably thinking about squats, lunges or deadlifts. There are actually more exercises that you can try to target the butt, and they can be modified by the addition of weights or bands. Strengthening your glutes will ease your daily physical movement, stabilizing your hips and lower back. […]

The post The 4 Best Exercises to Tone Your Glutes appeared first on yourdailysportfix.com.

]]> When you think of working the glutes, you’re probably thinking about squats, lunges or deadlifts. There are actually more exercises that you can try to target the butt, and they can be modified by the addition of weights or bands. Strengthening your glutes will ease your daily physical movement, stabilizing your hips and lower back. Before you start your squats and deadlifts, try out these four exercises.

Step Up

Stand facing the box, holding dumbbells or a kettlebell. Place the left foot on the box and push through that leg to lift the right leg from the floor. Drive the right knee up so it is a at a 90-degree angle and then place it back on the floor. Do 10 reps on each side.

Walking Lunges

Take a set of dumbbells and start with your feet together at one end of the gym. Step the right leg forward and bend both knees to lower in a lunge. Press through the right foot to stand and then step the left leg forward and bend both knees into a lunge. Walk this way to the other end of the gym and back again.

Single Leg Deadlift

Stand on the left leg and bring the right foot behind the left leg, point position. The arm with the weight is down by your side and will go down towards the floor when you start the exercise. Engage the abs and start to lean forward, lifting the right leg straight back so your torso and leg are parallel to the floor. Bring the right leg back to start position. Do 12 reps on each side.

Banded Glute Bridge

Wrap a small resistant band around your thighs and lie flat on your back on a yoga mat, with your knees bent and pushing against the band and feet on the floor. Engage your core and start to lift the hips towards to the ceiling, keeping tension with the band the entire way up. Hold for one to two seconds and then come down to start position. Do 15 reps.

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]]> Are You Doing These 3 Common Exercises Right? https://yourdailysportfix.com/are-you-doing-these-3-common-exercises-right/ Sat, 26 Mar 2022 10:44:00 +0000 https://yourdailysportfix.com/?p=17965 Getting to the gym is the easy part, but executing the exercises correctly is hard. When it comes to exercises there are some common exercises that are in almost every workout routine: squats, lunges, and planks. Even though you may be doing these exercises, chances are like many people, you’re not doing them correctly. So […]

The post Are You Doing These 3 Common Exercises Right? appeared first on yourdailysportfix.com.

]]> Getting to the gym is the easy part, but executing the exercises correctly is hard. When it comes to exercises there are some common exercises that are in almost every workout routine: squats, lunges, and planks. Even though you may be doing these exercises, chances are like many people, you’re not doing them correctly. So what are the common mistakes associated with them and how can you fix them?

Squats

A common mistake people make when doing squats is keeping the back too straight and they try to maintain an upright posture throughout the entire exercise. This causes your butt to lift too far up and out, and it can lead to lower back pain. The fix is to contract your abs and think about sitting back in a chair. Keep your head and chest up and shift your weight slightly back into your heels.

Lunges

When doing lunges, many people keep their toes behind their knees, but this actually reduces the range of motion. For lunges, you want to be controlled and balanced, allowing your knee to move as far forward as possible.

Plank

While it’s important for your body to be aligned during a plank, it’s not always going to look like a straight line. The shoulder blades, glutes, and trunk should be actively engaged, not slumped during the exercise.

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]]> How Far Should You Step When Doing Lunges? https://yourdailysportfix.com/how-far-should-you-step-when-doing-lunges/ Mon, 06 Sep 2021 12:30:00 +0000 https://yourdailysportfix.com/?p=18334 Lunges are one of the most popular exercises out there, but that doesn’t necessarily mean that everyone does them correctly. Mistakes are pretty common when it comes to this move, and one thing that a lot of people struggle with is figuring out how far they should step when doing lunges. The biggest mistake that […]

The post How Far Should You Step When Doing Lunges? appeared first on yourdailysportfix.com.

]]> Lunges are one of the most popular exercises out there, but that doesn’t necessarily mean that everyone does them correctly. Mistakes are pretty common when it comes to this move, and one thing that a lot of people struggle with is figuring out how far they should step when doing lunges.

The biggest mistake that people make when doing lunges is that they step too far out, in an attempt to make the exercise more effective. Big steps are recommended when it comes to this exercise, but you’ll be doing yourself more harm than good if they’re too big.

The ideal way to do it is to take a step that’s big enough to allow your knee to line up with your ankle and does not extend beyond your toes. It’s also recommended that both of your knees are at a 90-degree angle at the lowest point in the lunge, but it’s also crucial to keep your knees in line.

The main purpose of longer lunges is to emphasize the glutes, while the shorter ones can also have their benefits and do a great job targeting your quadriceps. No matter how far you’re stepping, the most important part is to maintain good posture and alignment while doing your lunges to avoid pain and potential injuries.

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]]> 3 Types of Lunges You Should Add to Your Workout Routine https://yourdailysportfix.com/3-types-of-lunges-you-should-add-to-your-workout-routine/ Sat, 20 Feb 2021 13:23:10 +0000 https://yourdailysportfix.com/?p=16668 Lunges are one of the most common leg exercises that can actually do wonders for your whole body. They come in many different shapes and forms, and if you’re trying to improve your workout routine by adding some new variations to the mix, these three are a good place to start. Side Lunges If you’re […]

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]]> Lunges are one of the most common leg exercises that can actually do wonders for your whole body. They come in many different shapes and forms, and if you’re trying to improve your workout routine by adding some new variations to the mix, these three are a good place to start.

Side Lunges

If you’re looking for a change of pace from the usual forward movements, side lunges are the best possible pick. Changing the angle will allow you to target different muscle groups, and give your inner and outer thighs the amazing workout they need.

Reverse Lunges

Reverse lunges require a bit more balance and stability than regular ones, but they’re 100% worth it. They’re ideal for people who are dealing with knee pain, because they put less stress on your joints, while still activating your core, glutes, and hamstrings.

Curtsy Lunges

The most graceful lunges of all, this move will help you sculpt and tone your body and improve your posture. If you’re not so concerned about looking elegant, you can add dumbbells to amp up the intensity of this exercise.

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]]> It’s Time to Master These 3 Basic Exercises https://yourdailysportfix.com/its-time-to-master-these-3-basic-exercises/ Fri, 09 Oct 2020 09:27:58 +0000 https://yourdailysportfix.com/?p=12573 While there are tons of different exercise moves and variations that involve weights, resistance bands, Bosu balls, and kettlebells, before you can try these, it’s important to master the basics. These are the three you should learn and that you can build off of once you master them. Squats Many people think that they know […]

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]]> While there are tons of different exercise moves and variations that involve weights, resistance bands, Bosu balls, and kettlebells, before you can try these, it’s important to master the basics. These are the three you should learn and that you can build off of once you master them.

Squats

Many people think that they know how to do squats, but they’ve been doing them wrong. To start, stand with your feet slightly wider than hip-width, with your toes pointed a little outward. Look straight ahead so your spine stays neutral and reach your arms out in front, parallel to the ground. Keep your weight in your feet and you lower down and lean forward slightly, keeping your chest up until you reach the point where you feel comfortable. As you rise back up, contract your glutes.

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Beginners: How to do a bodyweight squat . A squat is such an important movement and a cornerstone of any workout program. However, it is one of those movements I often see done incorrectly. . 1. Start with your legs about shoulder width apart 2. Your toes can be pointed forward or at a slight angle. It all depends on your body mechanics and what feels comfortable. 3. Engage your core throughout the movement 4. Start movement by hinging the hips. Aka "sit into the squat" 5. Then bend your knees to lower into the squat. You should aim for your thighs to be parallel to the floor or just about. 6. Use your arms to help with balance. . Let me know if you have any questions! . . Happy Sunday! . . . #howtosquat #howtovideo #exercisevideos #exercisetutorial #bodyweightexercises #bodyweightsquats #onlinepersonaltrainer #onlinecoach #tampapersonaltrainer #acepersonaltrainer #virtualpersonaltrainer #zoomtrainer #learnnewthings #improveyourform #formcheck #youcandothis #exercisetips #fitnesstips #homefitness

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Lunges

With a lunge, one foot should come forward while the other comes back and the front leg should be bent at a 90-degree angle. Your feet should be in line with your hips while the heel of your back foot is lifted. Then return to starting position and switch legs.

Push-Ups

There are tons of things that can go wrong with a push-up including dropping your head and sinking your stomach to the floor. To do them correctly, start in a plank position with your hands shoulder-width apart. Slowly lower your whole body down to the floor and press up without your knees maintaining contact.

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]]> 3 Common Mistakes You’re Making When Doing Lunges https://yourdailysportfix.com/3-common-mistakes-youre-making-when-doing-lunges/ Fri, 07 Aug 2020 08:05:00 +0000 https://yourdailysportfix.com/?p=10150 Many gym enthusiasts incorporate lunges in all of their workouts, but not everyone knows how to do them correctly. If you’re feeling too shaky and losing balance while doing this exercise, it’s possible you’re making one of these common mistakes. Knee Position The majority of mistakes related to lunges hail from bad knee position. Your […]

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]]> Many gym enthusiasts incorporate lunges in all of their workouts, but not everyone knows how to do them correctly. If you’re feeling too shaky and losing balance while doing this exercise, it’s possible you’re making one of these common mistakes.

Knee Position

The majority of mistakes related to lunges hail from bad knee position. Your knees shouldn’t be going past the toes during this exercise, and it’s always best to keep them in a straight line, without going off to either side.

Wrong Timing

You shouldn’t rush things when it comes to this exercise. Start things slowly, so you wouldn’t lose balance and perform the exercise with a bad form, and only increase the speed once you become more comfortable.

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💪🏻 Is anyone feeling MORE in shape after quarantine?! ⁣ ⁣ 💕 Double tap if you’re with me! ⁣ ⁣ 🏃🏼‍♀️I thought I would miss the gym more over these past two months (can’t believe we’re at Day 65 already 🤯) ⁣ ⁣ 👟But with my at home workouts & 30 minute walk every day I actually feel more in shape than I have in a while! ⁣ ⁣ ⬇ Comment below if you plan on keeping some at home workouts in your fitness routine. ⁣ ⁣ ⁣ ⁣ #fitnessmotivation #homeworkoutsrock #outdoorworkouts #hiitworkouts #hitworkouts #lungesworkout #bayshoreblvd #southtampa #tampabae #healthandwellnessjourney #nikewomenshoes #lululemonshorts #asicsrunning #workingoutathome #tampablogger #bloggerlifesyle #realtorsofinstagram

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Lower Back Tension

It’s also common for people to lean too far forward or backward while doing lunges. By doing so, you’ll be putting too much pressure on your lower back, so it’s much better to tilt forward at the hip and keep your chest above your front knee.

https://www.instagram.com/p/CDZVMtPHsEs/

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]]> How to Build Muscle From Bodyweight Exercises https://yourdailysportfix.com/how-to-build-muscle-from-bodyweight-exercises/ Mon, 24 Feb 2020 10:15:00 +0000 https://yourdailysportfix.com/?p=7693 Bodyweight training is one of the most accessible and cheapest ways to get into exercise. All you need is a yoga mat and a training program. Bodyweight does not mean you are working against no-weight, you are using the weight of your body for each exercise, which is great for beginners who have never worked […]

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]]> Bodyweight training is one of the most accessible and cheapest ways to get into exercise. All you need is a yoga mat and a training program. Bodyweight does not mean you are working against no-weight, you are using the weight of your body for each exercise, which is great for beginners who have never worked out before.

Here are some great bodyweight exercises for you to try at home.

Tempo Air Squat

Stand with your feet shoulder-width apart. Take a deep breath in and push your butt back and drive your knees out, lowering into a squat to the count of 3. Push through the feet to come up and squeeze the butt at the end to the count of 1.

Reverse Lunge

Stand with your feet together. Step back with your left leg in a reverse lunge, bring the foot back (without dragging it) and then repeat the movement on the other side.

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Forward Lunge 🆚 Reverse Lunge All types of #lunges work your #thighs & #butt. There is a subtle difference between the two ✅Whilst they both target the same #muscles – glutes & quads – the reverse lunge tends to hit the glutes & high hamstrings a little more & takes pressure off the knees ✅A forward Lunge can offer more of a challenge to your stabilising muscles as it requires you to shift your weight into the leg stepping out ✅Good News is they're both a quality #compoundmovement ✅KNEE INJURIES – GO FOR REVERSE LUNGES👍 Do you do both lunges❓ What are your thoughts❓ #exercise #lunges #reverselunges #quads #glutes #butt #hamstrings #knee #injury #movebetter #peaketraining #rehabilitation

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Bird Dog

On your hands and knees with your core engaged extend your left arm out in front of you and straighten the right leg behind you. Controlled, bring the arm and leg back down to starting position and repeat on the other side. Make sure you keep a neutral spine by tucking your chin in.

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BIRD DOG Es un ejercicio que activará al máximo los músculos de tu abdomen, tu espalda baja, tus caderas (los glúteos se contraerán al máximo), y tus hombros. Además pondrá a prueba tu equilibrio y estabilidad. . CORRECTO ✅Apoyar el antebrazo, alineando codo con hombro ✅Sostén el abdomen contraído ✅Estirar pierna y brazo contrario, ambos paralelos al piso. ✅Contraer el glúteo de la pierna que se estira ✅Mantener la columna neutra ✅Sostener en todo momento el equilibrio y la estabilidad en los hombros, la pelvis y el torso. . INCORRECTO ❌Evitar arquear la columna o redondearla ❌Evitar levantar la pierna por encima de la línea de la cadera ❌Evitar realizar compensaciones a nivel de apoyos ❌Evitar rotar la cadera . ✔TIP: se puede realizar: ▪Isometrico: sosteniendo de 5” a 10” de cada lado. ▪Repeticiones: 5 a 10 de cada lado . Entrená en los más alto, GOIAK, Premium Firness Center. . . 🌎 Corporate Tower, Francisco Miguens 164, Puerto de Santa Fe 📞 0342 4547919 Whatsapp 3425971943 . . . . . . #goiakfit #goiakgym #goiakfitness #fit #fitness #motivation #motivacion #excersise #ejercicio #gym #gimnasio #birddogexercise @fperezcarli_ #goiakencasa

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Push-Up

On your toes/knees start in a push-up position/ high plank position and push down and up as many as you can do.

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]]> 4 Exercises For Fuller Legs https://yourdailysportfix.com/4-exercises-for-fuller-legs/ Fri, 30 Nov 2018 07:42:46 +0000 https://yourdailysportfix.com/?p=1226 If your main workout program is muscle building, you must ensure that you train all parts of your body. No matter how much you build or diet, neglecting the lower body will result in an unbalanced physique. Some unconventional exercises for fuller legs include: Weighted walking lunges This is basically lunges but with a different […]

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]]> If your main workout program is muscle building, you must ensure that you train all parts of your body. No matter how much you build or diet, neglecting the lower body will result in an unbalanced physique. Some unconventional exercises for fuller legs include:

Weighted walking lunges

This is basically lunges but with a different starting leg. Instead of using your front leg to step back to the starting position, you step forward with the rear leg. This puts more pressure on the quad muscle. You can add weights to increase resistance.

Elliptical HIIT

This machine works on the legs as well as the arms. HIIT promotes muscle growth, and this cardio form can build your legs. You can make it more intense by releasing the handles and letting your legs do all the work.

Dumbbell step-ups

Step-ups are effective when it comes to maximizing tension in the legs. When you add dumbbells, it increases the intensity and produces more results. It is done by placing a leg on the aerobic step and stepping up on the step with the front leg muscles. Make sure you alternate your legs from time to time.

Jump lunges HIIT

This HIIT exercise is built to work on the quads and support the muscles in a short time. Start by entering a normal lunge position and jumping up. Switch your legs in a scissor fashion and land in the lunge position on the other side.

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