Almond Milk: Unsweetened vs. Sweetened
Injury Free: Correct Posture and Exercise Form
Prevent injuries by practicing correct posture and form with these simple tips.
Ever tweaked a muscle when working out? Whether due to a loss of focus or chronic poor form, getting hurt when exercising can be a huge setback. Fortunately, weight lifting and cardio needn’t be dangerous if you can keep a few concepts in mind. For this second ‘Injury Free’ installment, you’ll learn how to stay safe with good posture and technique.
Try this posture test: When viewed from the side, an imaginary vertical line should pass through your earlobe, the tip of your shoulder, midway through your trunk, over the bony part of your thigh, and then through both your knee and ankle. If there is any deviation from this alignment, like if your ears are in front of your shoulders or your shoulders roll toward your chest, you are set-up for potential injury.
Aside from maintaining ideal posture, try these technique modifications to avoid injuring yourself during 5 common exercises:
Don’t let you knees drop inward. This common mistake can be remedied if you actively spread your knees apart.
Our advice: Doing air squats with a mini band around your thighs is a good way to train proper technique.
Avoid low back injury by maintaining your natural lumbar curvature.
Our advice: Imagine a broomstick running along the length of your spine; if your pelvis curls off the bottom of the stick during the deadlift, then you’ve lost your lumbar curve.
3. Shoulder Press:
Decrease the risk of shoulder impingement by mimicking the natural plane of shoulder motion.
Our advice: Hold your elbows slightly forward of your chest, rather than directly at your sides.
Spare yourself unnecessary spinal compression by preventing your head and belly from sagging to the floor.
Our advice: Tighten your core and shoulder girdle so that you are one straight line from the top of your skull to your ankles.
Land as softly as possible to decrease impact on your joints.
Our advice: One method to do this is by decreasing your stride length, while simultaneously increasing your cadence.
Sculpt a Better Backside
This challenging routine from IFBB bikini pro Sandi Forsythe is guaranteed to add shape to your glutes and hamstrings
3 plateau busters
‘At the end of every other bench press session, do lockouts as a partial rep,’ says personal trainer Shaun Stafford. ‘This means you just do the top third of the lift. Use a heavy weight – at least your one-rep max – and do a couple of sets of three or four…
Sure, bananas bruise easily and are high in carbohydrates, but these are not reasons to dismiss them from your diet! Especially considering that bananas are loaded with nutritional benefits that will help you during a workout, and they can even lighten up your favorite dessert.
- They are…
A Handy Guideline for Portion Control
Remember, ‘how much’ is as vital as ‘what’ to eat, when it comes to a balanced diet. #fitnesspirit