Good Lifestyle

Maybe you've seen this motivation poster in your gym: "The only bad training is the one that did not take place."

It's a Baloney. Gymnasiums are filled with very bad training sessions and people who perform badly. At best, the exercises are not very productive; At worst, they cause injury.

We are here to solve this problem. We atETNT MIND + BODY Consulted more than a dozen force coaches and personal coaches for their choices of the best underused exercises. These seven below were most of their first three lists. Incorporate them into your exercise sessions and see how they work for you. And if you have more in your tank after these exercises, tryThe Tour Secret Exercise for Flat Stomach After 40.

Go on your belly and blur like a reptile or bear. The creeping movements are perfect for warm up, but people have crossed them because they think they will look stupid. But they are one of the most effective and out-of-estrighted dynamic exercises you can do. "These movements are amazing not just improving joint stability and mobility, but also to provide a new body stimulus in alternative motion planes, mainly the front aircraft," explains Jake Harcoff, CSCS, owner ofAthletic aim In Langley, British Columbia. "Most of the exercises carried out in the gyms operate only movements in the sagittal plane or by moving the appendages forward and backward; this can lead to excessive injury." Harcoff recommends starting with bears and progress towards the lizard, also called Spiderman.

How to do the "Bear Crawl:" Get on all four legs with hands directly under the shoulders, straight arms and knees under the hips. Now press your toes to lift your knees slightly on the floor.

From this position "tablet", slowly lift the right hand and the left foot and the knee in front of a few centimeters. Follow with the left hand and the right foot and the knee. Move forward this way, then back, keeping your core engaged.

How to make the "Spiderman:"Suppose the position of the beads platform of the table, but this time-target your arms and spread your knees to lower your chest about one inch or two above the ground. Unlike the bear crawl, you will take a lot more "steps", with your arms and legs. "Your knees will almost reach your armpits during walking and there will be much more movement side by side with Pelvis," says Harcoff. For more great exercises, you should try, see here forExercise that best suits Alzheimer's beating.

It's like going but a board. "Dead bug is one of my preferred basic movements because it will really hold your abdominal muscles in a very controlled and intense way," says a certified personal trainerAllison Tibbs. "It's a misleading movement." Dead bugs are a good shot to help prepare the body with dynamic movements such as weighted squats or marvasants, but also movements like running, cycling and skiing. And once you try it, you will understand how it had its name.

How to do: Lie on the back with your arms directly to the ceiling above your torso and your feet in the air with your legs folded at angles of 90 degrees. Press your ruin down and your back in the ground, turn your pelvis and press your glutes. This is the starting position.

Simultaneously lower your right arm and leave the leg to the floor, slowly and controlled, straighten your leg until your heel is up to top of the ground. Return to the starting position and repeat, trying to complete 10 repetitions before moving on the left arm and the right leg. "Keep your core engaged by pressing your chest cage in the floor," Tibbs declares.

"Most people focus only on the" front "of their body (with pushing movements) and neglect the muscles at the back", explains Joey Thurman of Joey Thurman fromKuudose, and author of365 health and fitness hacks that could save your life. "Doing exercise or scapular retraction will strengthen your lates, rhomboids and other areas to help you become stronger and make you more beautiful, more symmetrical." The rows draw exercises. There are many types. For row with two arms, you only need a pair of light dumbbells.

How to do: Support with the width of the hip of your feet, the knees slightly folded. Hold a dumbbell in every hand, with your palms facing. Keep your dish flat, lean to size until your top of the body is almost parallel to the ground. Allow the weights to pull your arms directly below you.

Now pull the dumbbells to the sides of your chest without moving your top of the body. At first, press your shoulder blades together. Pause, lower the dumbbells to the starting position with right arms and repeat. For a good routine that uses lines, see here forThe total 10 minute drive from the body that will transform your body quickly.

This exercise adds a torsion movement to a traditional movement that targets quads and ischio-ham, so that you improve the stability, the power of the leg and the basic force in an exercise. "Functional movements such as slit twisses simulate what your body passes during daily activities and sports," said National Association of Sports Medicine Personal Trainer Joshua Lafond, founder ofHealthymhabits.com. "At the exit, my clients do this exercise without weight before having a good understanding of the form.

How to do: Support with your feet of the width of the hip and the breast raised. Hold a ball of medicine (a dumbbell or a weight plate) in both hands in front of you with the arms bent to angles of 90 degrees. This is the starting position.

In front with your right leg and slowly lower your body until your knee is folded at least 90 degrees and the rear knee almost touches the floor. Downhill, twisted your body 90 degrees right. Rotate your torso at the right position and return to the starting position. Then advance with your left leg and turn left. Continue to alternate the sides. Now that your hams are cooked, put your attention on your mind and check thatarticle This will help you make you think of a longer life.

This is a look at the old evolution that many people avoid because they think they will hurt their backs, it's hard on the knees and they can not hold the handle. "I get it; the raised is difficult, but that's exactly why it's such an incredible exercise," says Tobias Sjösten, owner ofAthlégan Brazilian coaching and competitor of Jiu-Jitsu. "It involves just about all the muscles of your body and makes you strong life."

How to do: Stand behind a bar bar with shoulder-width legs and - this is the key, your toes under the bar so you can see every 10 on the other side. Enter the bar with a handle on the shoulder, the width of the shoulder. You will see people using a mixed handle and sneaky - but as a beginner uses a painful shot until you get the form and you move on heavier weight, Sjösten suggests.

Keep a flat back (do not surround yourself your back). Your hips must be lower than your shoulders. Pull the release of your arms and adjust your lats by tightening your shoulder blades together. You do not want your shoulders to do the job. Use your hamstrings to lift and keep your back and your kernel involved to protect your back low.

With the head, straighten your legs to lift the bar. Press your glutes and keep your body directly at the top of the movement. Do not overcome back; Continue right. Pause, then lower the bar to the ground.

"They are not sexy; they are underestimated because they seem so basic and simple," says Casey Blomke, owner ofFarrell's Extreme Bodyshapling. "The major gymnasium gymnasiums in minors", which focuses on vanity exercises such as curly biceps. They should focus on multi-articulated, multi-muscle compound exercises, such as squat who work almost all body muscles, including the heart. "

How to do it without weight:Hold yourself at your fingertips of the shoulder width, the toes pointing slightly outward. Lift your arms directly in front of you so that they are parallel with the floor. Fold your legs and sit as if you try to close a door with your hollow until your thighs are at least parallel with the ground. Tap your heels in the floor to straighten your legs.

How to make weight weight: Try the squat cup. Hold a vertically dumbbell, with your hands grabbing one extremity. Hold it against your chest. With shoulder feet with shoulder width, sit down your hollows, folding your legs. Lower until your thighs are parallel with the floor, then press your heels in the ground to remain straight.

The basic exercise is the most important part of any fitness program as they help improve strength and endurance and prevent back injuries. "Completing your training with basic stabilization exercises for the lower abdominal region is essential to build a good basic work for muscle strength," says Dr. Allen Conrad, DC, CSCS, owner ofMontgomery County Chiropractic CenterNorth Wales, Pa. And Chiropractor of the team for the Blackthorn rugby team. While recommending exercising all the different main muscles individually, he says that the board carried out on a Swiss bullet, calls more muscle fibers at stake because it requires greater balance and coordination.

How to do: Fold your arms to 90 degree angles and rest your elbows and forearms at the top of a Swiss bullet. Suppose a push position on your toes, keeping your legs and back directly from your heels to the head. Engage your kernel and expect. Keep this position as long as you can.

If you do not have a Swiss balloon: lean your elbows and forearms on the floor, raise your torso and legs on your toes. "I like this movement because it can help you improve your posture," saysSaara Haapanen, MSC, personal trainer with the Board of the Governor of Colorado for active and healthy lifestyles. To progress, try a 3-point board by lifting an arm or leg. "Just make sure to keep your hips a bit high to protect your back low and keep your core hard," she says. And for more exercise tips that you can use, do not miss outThe secret turn that makes each exercise better.