Mh. fitness

Can you breathe into your belly?

One of the most important lessons I've learnt over the years

Is how to control my nervous system with my breath

When we are in a state of stress

We take shallow breaths into the chest

And we hold that breath and therefore tension, subconsciously

Breathing into the belly in the gym and in life

Allows us to have better control over our tension

To use it to our advantage rather than our detriment

I taught here a quick and simple drill to enable him to draw his breath into the belly to create a calm relaxed state throughout the body

Rest and digest, if you will

But also, to create a better braced trunk or midsection while moving weight in the gym

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Do you know how to pull?

I used to just try pull things as close too me as possible

Not really considering what I was meant to use in the exercises

I'd round my back out, and curl my wrists in to get the handles/bar as close as possible

Instead, we should do this:

Imagine you are pulling your chest out to what ever you're pulling on

Rather than trying to pull the handle to you

Keep your butt squeezed tight to increase tension

Keep your wrists straight

And just focus on getting your elbows back as far as you can

You'll get a much better squeeze on the back muscles we primarily want to be using

Supersets

What are they?

It's just a gym term for doing multiple exercises consecutively in a circuit type manner

Unlike circuit training we still want our muscles to get a fairly substantial rest between sets

That's why you would then pair exercises up that function in opposition directions on the same plane.

Push and pull

Chest press and wide grip rows

Shoulder press and lat pull downs

Leg extensions and hamstring curls

Be careful with large lower body compound exercises like squats and deadlifts as they require the entire lower body to be working throughout and therefore when supersetting these you'd likely want to lower the weight that ylyou would typically use if you were to perform them individually

Stretching

Who neglects warming up and stretching?

Most people fail to have a plan on how to keep their bodies from breaking down when they begin training

Because lifting weights is all about building tension and putting stress on the body in order for it to respond, adapt and grow

We need to be proactive in the way we release that tension and relieve stress

As little as one stretch a day will vastly improve your longevity when it comes to your training journey

Don't wait until you're hurting before you start taking care of the body

Less is more

As they say

Over committing leads to procrastination which leads to inaction which leads to nowhere

Accept some days you just have to 'do what you can'

Overtime you'll get so good at just doing the bare minimum that it will be greater than you best effort is now

5 ways to squat

Make it a game

The thing you want to do

Have fun with it by creating a scoring system

Everytime you complete a basic action

Point

Everytime you score enough points

Reward yourself

And consider leveling up to more action

Do this over and over again

And you won't believe in the amount you can accomplish each day

Put some purpose behind you movement

Stop

And start considering why you're doing what you're doing?

This is actually a great metaphor for life

How many extra unnecessary things do you do to get a result that could be gained with far less effort

Focus your effort

Control the surrounding environment

And get targeted results

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Every body squats differently

Play around with different feet positions and toe angles

Also, please note that your knees ARE 100% meant to travel forward past your toes when you squat

It's your safest way to create a deeper range of motion

I'll touch back on this more in other videos coming soon

Let me know in the comments if you have any questions or if this helps you at all

5 b***y exercises

You can do with dumbbells

Notice the chin tuck for maximum glute activation in each lift

These can all be done in a single workout or try a different one in each one of your workout days

If you feel like you have one leg that's much stronger than the other

B-stance exercises can be great for working out those imbalances

Want a better explanation of each exercise

Every exercise I ever program is available free on my YouTube channel mh. fitness

Or keep an eye out on my feed and save my exercise posts for when you need them in the gym

***y ***yexercise #🍑