The Best Handstand Pushups: Improve Your Stability

The Box Mag tells us about tips so we can do it right. They have four ways how to perform it from the hardest to the easiest level so you can gauge if you can execute it based on your ability.

There are exercises that can’t be performed by everyone. However, it doesn’t matter if you’re a long time fitness enthusiast or just a beginner. These are tailored-fit approaches that will surely help you execute this exercise.

The Handstand Push-Up

See an exercise that you can’t do on the whiteboard? No problem. Here are four ways, from most challenging to least, to scale it to your current ability level. Read more…

12 Minute Athlete says that this kind of workout may be intimidating to some, and it’s understandable why. You haven’t even tried them yet, and it’s likely that you’re skipping this workout.

You’re thinking only those with gymnastics background and broad and fit shoulders can do this one. Well, the thing is, you can actually do it on your own. Want to find out how? Check it out:

Handstand Push Ups: Why They Rock (And How to Start Doing Them)

If you’re like most people I know, then then there’s a high probability that of the 50+ exercises we do on 12 Minute Athlete, handstand push ups intimidate you the most. Read more…

Breaking Muscle gives ideas how to do this exercise depending on your preference. If you want it to get easier of harder, this one’s for you. It doesn’t depend on your level of fitness: try these tips to make it work for your body.

The author says that there’s one big mistake that people usually make with handstand pushups. They usually talk about performing it using just one technique like it’s the only way to do it. 

How To Work Up To A Full Range Of Motion Handstand Push Up

When I first got involved in bodyweight training one of my main goals was to be able to do a single handstand push up against the wall. I had done things like the bench press before, but I was never very good at it. At that time, I was weak all over, but my upper body strength in particular was the weakest. Therefore, I knew if I could achieve this goal of a handstand push up that I would be on my way. Read more…

WODprep shares tips How To Do Handstand Pushups (5 Simple Drills):

 

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Why Muscles Shake: Reasons Behind This Condition

My Fitness Pal explains that you’ve most likely felt this before: the unmistakable shake after your workout. After an intense session, you may be alarmed with this effect. In case you’re wondering, it’s not uncommon for muscles to quiver. It can make you worry at first but it’s really normal.

While you’re shaking and getting all jittery, know for a fact that this isn’t destroying your progress. It’s actually a sign that you’re pushing yourself and you’re getting better because of it.

Why Muscles Shake During a Tough Workout

You might wonder: Is it normal for my muscles to momentarily quiver out of control while holding this plank? Is my infrastructure in danger of collapse? The short answer is no, you’re good. Read more…

Greatist.com explains that our muscles work all day. From basic routine exercises to our daily tasks, our muscles do it on their own. They’re shortening and lengthening to accommodate the movements of the body, either light or heavy activities. 

Not everyone can do this all the time, though. This shows when someone starts shaking mid-exercise. Research implies that fatigue and dehydration might be the cause for these scenarios. Find out more here:

Shake, Rattle, and Roll — The Need-to-Know

In one study, researchers traced unsteady muscles to exhaustion or fatigue, particularly from more intense exercise (like sprinting or resistance training), which relies on fast muscle contraction. But why the shake-up? These muscles are actually smarter than they look, divvying up the workload between fibers (some work while others rest, and then “switch!”). But as they’re challenged more and more, this job-swapping can get a little ragged, causing muscles to lose their steady motion. Read more…

Shape.com lets us know what shaking muscles mean: working it out or overdoing it. Being motivated is not a bad thing. You can push and push since you’re determined to make changes in your shape and appearance. However, if your muscles start quivering, that may be a sign that your body is telling you something.

Most people just ignore it because they think that it shouldn’t be a cause for concern however, it may also lead to serious cases like a possible injury if you’re not careful enough.

Why Your Muscles Shake During a Hard Workout

Let’s explore why your muscles may quiver during a barre class, Pilates, strength workout, or other type of exercise—and what to do about it.  Read more…

Check this video from ATHLEAN-X™ about Muscle Cramps when working out

 

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The Definite Workout Rules You Can Ignore

My Fitness Pal says that these are the rules you can ignore. There are a lot of techniques out there and before you know it you’re flooded with numerous advices.

You may be using strategies that don’t really affect your progress or increase your improvement. Yes, we know that it happens, so take heed and check out these seven rules. You don’t have to do these anymore.

If you want to maximize your results and get the body that you want in no time, look into these:

7 Workout Rules You Can Totally Ignore

There are a few non-negotiables when it comes to making fitness gains: you have to do some sort of training (on a semi-regular basis) and you need to keep up a healthy, balanced diet. But if you’re looking to maximize your next training session, here are seven workout “rules” you can totally ignore. Read more…

Bodyrock says that there’s nothing better than getting the most out of your routine and you experience that satisfaction after a great sesh. However, there are those instances that no matter how many reps you do, and how hard you really try, your body isn’t showing the results that you want.

How do you make sure that you get the most out of the right exercises and right habits? First, try by eliminating these rules now:

7 Workout “Rules” You Can Totally Ignore

Perhaps you are just laboring under some false information! In order to maximize your next workout, you may have to change your thinking. Here are 7 workout “rules” that you can safely ignore. Read more…

Health And The City reveals these rules that you need to start ignoring. The first one is, “No Pain, No Gain.” There are times that you really need to do your best and just push it. People aren’t aware though that it should only be to the point of discomfort, and not actual pain.

It’s not right to think that pain should be present for you to prove that it’s an effective session at the gym. Thing is, it’s not supposed to be used as an indicator.

Workout Rules To Ignore

When it comes to a good workout, discomfort is natural and some muscle soreness is likely, but pain is definitely not a good sign and you should stop your workout immediately. Read more…

Add these myths to your list. ATHLEAN-X™ clarifies information in order to guide you in your exercise.

 

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Why Lift With Chains: It’s Better And Bolder

FurtherMore from Equinox tells us about the actual reason why adding this tool to your lifting routine can be useful. It’s not just because it looks cool. Yes, we agree that that’s awesome but let’s keep it real:

This simple tool lets you gain more on basic lifts like benches, back squats and deadlifts. When you put these around a barbell, it lets you work double time, making you gain speed in your routine. 

The Real Reason To Lift With Chains

They may look intimidating, but “chains are an advanced tool to make gains on basic lifts: benches, back squats and deadlifts,” says Dianna Scotece, a Tier 3+ trainer at Equinox in New York City. Read more…

Becca Borawski Jenkins from Breaking Muscle says that it doesn’t matter if you’re a powerlifting veteran or a strength-con newbie. You can still end up having a lot of benefits when it comes to lifting.

The Journal of Strength and Conditioning released a study that analyzed the use of chains and deadlifting. The research team wanted to see if the deadlift can be performed with speed. While this exercise has been categorized under slow lifts, this can be utilized to increase strength and speed.

Deadlifting with Chains: Why Science Says Chains Work

Maybe you’re a powerlifter and you’re used to hanging chains off your barbell or maybe you’re new to strength training and you’re a little scared of powerlifters and all their toys and contraptions. Either way, you could probably benefit from some science behind the use of chains. Read more…

Elite FTS author Bobby Congalton says that this tool can be used in the most difficult situations: tow boats, lift steel beams, and pull trailers. In StrengthCon, we use these tools in an entirely different way: chains get lifted and become the load.

Lifting chains isn’t new – some have been training with these tools for at least ten years.  Resistance training was developed and in order for you to understand the advantages of using this tool, check the exercises that are suitable for the category.

Benefits of Lifting Chains

Chains—they’re used to tow boats, lift steel beams, and pull trailers. You name it and they can lift it. In the world of strength and conditioning, chains have a totally different function. Instead of doing the lifting and handling of the load, they are the things being lifted and they actually become the load. Read more…

If you’re interested in lifting, check out this video from Elite FTS for appropriate set up:

 

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Full Body Metabolic Conditioning: Workouts To Increase Your Body Conditioning

Mike Sheridan from T-Nation suggests that this is the best full-body MetCon exercise for you. What’s great about this: it’ll work your body real good.

The first on the list is the Rope-Row and Sled Push exercise. You have to tie a rope to a sled or Prowler then work with your knees slightly bent. You have to start pulling the sled towards you. Use one hand at a time. Your ultimate goal here is speed but you’ve got to make sure that you’re executing a full extension with each one-arm row and your entire body.

Want More Of These Exercises? Take A Peek At The List Below:

Tip: Full-Body Metabolic Conditioning

This exercise hammers everything – upper body, lower body, push, pull, grip, core – and it allows you to increase the intensity with weight or speed without getting too sloppy on form.Read more…

Men’s Fitness shares their best routine for building strength and stamina. This exercise will push your conditioning to a different level. Thing is, you’ve got to work hard on this. It doesn’t happen overnight and you may want to deviate a little bit from your comfort zone.

It’s going to be tough but if you’re consistent, then it would surely result into a success. You can train smart with these MetCon exercises.

MMA Body: Metabolic Conditioning Routine

“Face it: if you want to be lean and ripped then you’ll need to work hard. Reaching new heights in any aspect of life usually doesn’t happen in your comfort zone. You see, most people train in their comfort zone, which leads to a plateau and sometimes giving up on fitness all together. Read more…

Jeremey DuVall says that MetCon is a kind of interval training that was purposely designed to enhance the delivery of nutrients to the body via set rest and work ratios.   

The goal of metabolic conditioning is to let your body work at an increased intensity. This paves way to the delivery and storage of energy throughout the body. This involves pushing your body to the maximum capacity then resting for recovery. Then repeat the cycle.

The Ultimate 20-Minute MetCon Workout

Can you transform your body in 20 minutes? Unlikely. But can short, but intense workouts get you results over the course of several weeks? The answer could be yes. Read more…

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Preventing Knee Collapse: Ways How To Stop The Valgus Position

Eirik Sandvik for t-nation.com says that you can fix the issue. Find out more about what causes it and the answers how to remedy this.

Pushing the knees inwards won’t give you good results. It’s not healthy for your knees too.

This inwards-knee position makes your knee-joint weaker when you subject yourself to heavy exercises.

There are those who blame weak quads as the reason but it’s not always the case. It can also mean that you have weak hips or lack of knowledge about executing proper movements. What are the causes? How can you fix it? Answers here.

Tip: Prevent Knee Collapse on Squats

While there’s been a lot of debate about shoving the knees too far out, most agree that pushing them too much inwards isn’t a good thing, at least if you want to keep your knees healthy. Read more…

Mark Kislich talks about the best method to prevent knees from buckling during your squat exercises. On markkislich.com, he answered the commonly-asked question: What is the best way to address and get rid of Valgus collapse during squatting under load?

Kislich responded by saying that the best way to stop this from happening is to do more squats. Why? He explains that the knees buckle because the VMO (Vastus medialis oblique) is weak. This muscle serves as a shock absorber, and it prevents it from buckling inwards.

Strengthening it should do the trick. Check out the details:

The Best Way to Prevent Your Knees from Buckling During Squats

Valgus collapse, medial knee displacement…what does all the fancy language mean? That your knees are buckling in: when squatting, landing from a jump or even when running. Read more…

Tim Petrie from Livestrong.com says that the valgus position increases the risk for injury. It may tear the ligaments that are responsible for keeping the knee in a normal alignment. Strengthening your knee and hip muscles can be the key for improving your form.

Petrie talks about the exercises that may help you get better. It involves performing the side plank, side step-up, and stationary lunge exercises. 

Strengthening Exercises for Valgus Knee

Side plank exercises strengthen the hip abductor muscles on the outside of the thigh. These muscles help pull the knee and hip outward and away from the valgus position. Side planks can be performed lying on the affected side with the legs stacked on each other. Read more…

Watch this video from Jen Sinkler and know how to counter a valgus collapse during the barbell back squat:

 

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Should You Skip Your Workout?

Julia Malacoff from shape.com says that if you’re someone who frequents the gym, it’s likely that you’ve been doing burpees while you’re mad, planking when you’re upset, or deadlifting when you’re happy. Fact is, the gym has witnessed all sorts of moods, and most of the time you get out of that place feeling a bit better. However, a new study says that it may bad to do some exercises if you’re really angry or upset. Here’s why:

The researchers of the study asked 12,000 people from 52 countries about their activities as well as their moods within 24 hours before they had a heart attack. The results were quite surprising: it indicated that you’ll be three times at risk for a heart attack if you exercise when upset. They found out that those who experienced the attack engaged in a workout activity and were indeed upset an hour before the attack.

Should You Skip Your Workout If You’re Really Upset?

If you’re in the habit of working out regularly, chances are you’ve hit the gym in a whole range of moods before—happy, exhausted, upset, livid. Most of the time, you’ll leave your workout feeling better than when you arrived, thanks to those endorphins you score in the process. But according to a new Circulation study, it may be risky to get your sweat on when you’re feeling super angry or upset. Read more…

The thing is, it’s not only limited to these reasons. Holly Klamer from caloriesecrets.net said that when you’re even debating with yourself whether you should hit the gym or not, you probably should. There are some situations though that you really need to skip your training because it may be even more beneficial for you rather than making yourself do the work.

The author came up with a good list for skipping your routine. This includes having in pain, lack of sleep, or being sick. Check out the full details below:

Should you skip your workout today?

Most of the time when you’re debating about if you should workout or not, you probably should. If you’re debating exercising or not based just on not feeling like it, exercise anyway because you won’t regret it.

However, there are instances when skipping your workout may be more beneficial than exerting your body through exercise. Here are some questions to ask yourself when deciding if you should skip your workout today or not. Read more…

For author Maggie Puniewska from bustle.com, she stresses the fact that we’ve come up with numerous excuses to get out of gym time. These included unplanned and sudden happy hours, bad weather conditions, or long commutes.

These may seem typical to you that’s why here are legit reasons, based on Jessica Matthews M.S., a registered yoga teacher and assistant professor of exercise. She shares some insights about the right time when you can cancel your workout.

5 Times When It’s Okay to Skip the Gym (And Not Feel Guilty)

We’ve all put working out on the back burner. Possible, though not always justifiable excuses may have included impromptu happy hours, Netflix marathons, less than ideal weather conditions, or long commutes. And while it’s important to power through these moments of vulnerability and squeeze in workouts at least a couple times a week, there are indeed times when you can (gasp!) cut yourself some slack and not feel an ounce of guilt. Read more…

But if you’re feeling a little better already, take a look at this 10-minute workout video from Popsugar Fitness:

 

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