Fitness Weight Training
Combat Core Strength
Planks
Planks are the most recognized static exercise for the torso. They should be held for time and can be overloaded with external resistance that is added to the lifter around their mid to upper back. The lifter should create a hard contraction in their abdominals, glutes and hamstrings to remain rigid.
Weighted Planks
These exercises demonstrate planks with external loading to increase the intensity as you get stronger.
Mountain Climber Planks
The lifter will perform an alternating mountain climber movement, while holding a plank. This is a great transitional exercise because it creates a static contraction in the abdominals while engaging movement of the lower body.
Planks on Trampoline
Planks done on a trampoline are an effective way to really activate the abdominals. As the lifter holds the plank position agitation from a partner can be added or the lifter can move into a one arm position. This is an excellent way to start progressing from a conventional plank to more advanced torso training movements. It also improves shoulder stability at the same time.
Side Planks
Side planks should be done with no sagging of the hips, torso or shoulders. The movement should be held for time. Distractions like having the lifter respond to verbal questions or bouncing a tennis ball will increase the difficulty because a coordination between breathing and bracing must be established.
Bench Side Bends
Dynamic side bends can be done on a bench and will target the obliques and quadratus lumborum through a range of motion (ROM). Stability is added to the bracing shoulder with the opposite hand across the chest if there are shoulder issues.
Reverse Crunches
Reverse crunches target the rectus abdominis and posterior fibers of the external obliques. This aids in returning our pelvic alignment back to neutral without the subsequent hip flexor shortening and reinforcement of poor posture (and rib cage depression) typically associated with conventional crunches.
Reverse Crunches with Med Ball
By adding a medicine ball to the movement, it allows us to add some more tension (we don’t need a lot) and engage the hip adductors more.
Side Crunches
Side crunches are done to target the internal and external obliques. I like this exercise because if you do it right, it incorporates the lats isometrically and begins the “reconnection” of the upper and lower musculature, working together.
Bicycle Crunches
Again, bicycle crunches engage the lower body with an abdominal movement. The movement is coordinated transversely (ie. Left shoulder to right knee and vice versa), which is anatomically how the (internal and external obliques) abdominals are orientated.
Sprinter Sit-ups
This movement is similar to the bicycle crunches but done with an arm swing. The head should remain neutral during the movement and the arm and leg swing should be done powerfully.
Medicine Ball Straight Leg Sit-ups
While holding a medicine ball overhead, the lifter will sit-up to a point where there is maximum tension (not all the way up). After reaching this point, slowly lower back down and repeat. The goal is to keep tension on the abdominals throughout the entire movement.
Standing Cable Crunches
The lifter will face away from a cable stack with the rope attachment connected. From their, they will brace and crunch downward. Slowly extend back to the starting position. The weight can be varied according to your strength levels.
Standing Band Crunches
Same movement as with the cable stack, but now an elastic band is used. The band is anchored above the lifter’s head (in the pictures below, the band is tied around a pull-up bar). I like this variation because the tension increases, as leverage improves. Read more
Weight Training Equipment
A Guide to Weight Training Equipment
best weight training equipment
If you are considering weight training, you may discover that you are overwhelmed by the variety of weight training equipment available.
We will commence with ‘free weight’ equipment. The term ‘free weight’ implies that there are no corresponding pulleys, lines, pins or weights. It is advised that you use both machine as well as free weights in your exercises.
Free Weights
An iron bar ranging from 4 to 7 feet long, the Barbell is employed for primary exercises such as bench press, squats & dead lifts.
EZ Curl bars are shorter than barbells and include hand placement areas. These make it easier to work the muscles at various angles while placing a lesser measure of pressure on your wrists. These are intended to work the bicep and Tricep muscles.
Tricep bars are comparable to EZ Curl bars yet they differ in that they have two parallel hand positions, which may also be employed for use on alternate body parts.
Many fitness centers will have a variety of benches from the unambiguous flat bench through to the Hyper Extension and Preacher benches. Every bench is intended to act on a range of muscle groups.
Dipping Bars are parallel bars intended to exercise the chest muscles, shoulders and triceps.
The Chin-Up bar is straightforward but should not be taken too lightly. Some beginners have frustrated themselves by being unable to lift themselves up as high as they assumed they could.
The second category of weight training gear is dedicated to the lower region of the body.
Weight Machines
Leg Press equipment is commonly set at a 45-degree angle. The leg press allows you to raise heavy weights safely and puts less pressure on your lower back and knees than squats.
Leg Squat machines let you focus on the quadriceps. Start with this apparatus to loosen up your quad muscles before moving on to squats or leg presses.
The leg curl apparatus affords premium hamstring exercises. Your local gym may have a leg curl machine integrated with leg extension built into an individual piece of equipment.
At the gym, you will likely see 2 types of calf machines.
These machines let you execute both the standing and/or seated calf raises. The lower calf muscle is also referred to as the soleus.
If you have trouble executing an entire chin up, you might prefer the Lat Pull-Down machine. This piece of workout equipment will still permit you to work your back muscles, even if you are incapable of lifting your individual bodyweight.
Cable and pulley equipment will admit you to implement movements that do well for all of the muscle areas in your body.
Using The Right Weight Training Equipment
The other key piece of weight training equipment for most users will be the bench. The brands and models of weight benches are bewildering, but the key things you want to look for are adjustablity, the width of the bar supports, the quality of the padding, and the thickness of the supporting bar running beneath the bench itself.
Adjustable benches allow for a different range of exercises and body-types. Be sure the bar supports are at least four feet apart — not only is this more stable, but it will not interfere with the lifter having a proper grip on the bar.
A note on machines: while some machines provide exercises that cannot be done with free weights, the overwhelming majority of machines merely duplicate a free weight exercise. Machines have their uses, but should not be considered a primary form of training as they do not allow for the body’s natural range of motion, and can create strength imbalances. They also will not strengthen a lifter’s joints and connective tissue as free weight training does.
From a basic weight set and bench intermediate users will want to explore other options. Dumbells are valuable training aids, either as an alternative to barbell exercises or as a way of training muscle groups in isolation. Read more
