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Email: matt@23-fitness.co.uk
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Call Me: 07825-556184
Email:
matt@23-fitness.co.uk
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Blog

Work Behind a Desk? What do I need to do?

Are you working behind a desk most days? Many years ago we never used to sit down and were a lot more active then we are today. What does this mean? Sitting places our hip flexors in a shortened, tightened, active position. Shortened muscles that stay shortened for hours at a time get stiff and overactive. Ever feel that pain in the crease between your hip and your inner thighs after sitting for a while? How about back pain? What happens when you become older and haven’t done anything about it? Why wait to find out? This is why it is vital to do corrective exercises and mobility work so that you don’t suffer with these problems. Stretch that chest, work your upper back and try the foam roller out on your upper back. Stretch for at least 2 minutes when you stretch.

Use Multiple Joints With Every Move

Single-joint exercises like biceps curls and triceps extensions is not the ideal way to lose weight. Trade these inefficient moves for exercises that work multiple muscles and joints: Squats will build your legs and back, a bent-over row will build your biceps and your back, and a narrow-grip bench press will train your triceps while it sculpts your chest. This is going to increase your heart rate and calories expenditure to get the most out of the gym/exercise routine.

Load One Side To Work Your Core

Since your core stabilizes your body, creating instability means it has to work that much harder. That means you can work your abs without ever doing a crunch.
How to do this:
Load one side of your body. Hold a weight on one shoulder during a lunge, single arm over head press, or perform a standing, single-arm cable chest press.

Lift Heavier Weights

Packing more weight on the bar won’t make you bulky. It will make you stronger and protect you from osteoporosis by increasing bone density. To get the greatest benefits, lift at least 60 to 70 percent of your one-rep maximum for each exercise. Instead of going for complicated calculations, choose a weight with which you can perform 8 to 12 reps, with the last rep being a struggle but no impossible while maintaining correct form.

Time to Master the Hip Hinge

As Squats & Dead lifts are so amazing to do why not try this technique if you struggle.When performing a squat or dead lift, you may read instructions or hear someone tell you to “push your hips back” to lower your body. To do this right, imagine that you need to open a door with your Glutes (butt). This is going to help activate the muscles with rounding your back!