STRENGTH TRAINING … FROM THE INSIDE OUT

From increased muscle and skeletal strength, to improved stamina, to decreased risk of disease, the benefits of strength training are numerous and undisputable. Proper strength training should improve all these things … from the inside out.

This can only be accomplished by challenging your body’s ability to move. Today’s modern exercise equipment, however, is designed for the purpose of efficiency, not movement. The most elaborate and popular health clubs of our time spend hundreds of thousands of dollars on high-tech exercise equipment designed specifically to isolate the body’s various muscles in an energy-efficient manner. The vast majority of health club users are initially introduced to what is called “the circuit training equipment.”

The circuit is comprised of as many as 20 selected exercise machines where you pull the pin, select a weight, adjust the seat, and create either a punching or pulling movement. The only things that move are the levers on the machine and your arms or legs. The rest of your body is held stable and in place. Although circuit machines can look somewhat intimidating, particularly when clumped together in the intended manner, they are quite easy to use. For that reason, most club members, after becoming familiar with them, will continue to stick with the circuit long after their initial results have diminished. That is one of the main reasons why the majority of health club users make very little long-term progress.

Did you know, when performed in the intended manner, the exclusive use of exercise machines will ultimately weaken or even diminish your body’s core strength, balance, and stability? It’s true! The center of the body, otherwise known as the core, is made up of a number of muscles, including the abdominals, lower back, and buttocks, that work together to stabilize your lumbar spine and pelvic regions. Much like the roots of a tree that keep its trunk stable and from toppling over in a good wind, our core muscles work almost involuntarily to keep us upright and stable when gravity would have otherwise. Our core muscles also keep us stable during movement, such as bending forward or backward, rotating side to side, getting in and out of our car, or even making love. Neglecting your core will ultimately lead to a less athletic, a less functional, and ultimately, a less attractive body.

There are a number of effective ways to work your core that can add a really dynamic component to your program. Try simple things like using the stability ball, balance boards, and of course, martial arts and kickfitsportscom training. I say get off the machines and let your body move! It, your body, will thank you from the center of its core!

Strength Training Exercise Program: “50-40-30-20-10”

The following Kickfitsports.com core strength training exercise program uses no machines and maximizes calorie burn with a series of fun and calorie crushing workouts.

Warm Up - Shadow Boxing (50)

Use a three-punch combination like those found in the Kick-Fit Workout by Ray Khan. The “cross-hook-cross” is an excellent combination. Count one: step forward and do the combination. Count two: step back and do it again. Count three: step to your left and repeat. Count four: step to your right and repeat. Perform the combination fifty (50) times.

Lunge Pulses with the Resistance Band (40)

From an upright position, place the band under your right foot and keep the handles at your side. Step back with the left foot and plant it firmly As you lower the left knee to the floor, curl the handles up to your shoulders while making sure to keep your elbows at your sides. Leaving your foot in place, return to a standing position and as you do so lower your arms.

Repeat this motion twenty (20) times on the left and then switch foot placement and repeat for a total of forty (40) reps combined and you are well on your way to tighter and toned glutes, hamstrings and arms.

Side Kicks (30)

From a standing position with the right foot forward, cross step with the rear foot going behind the right foot and your butt turning in line with your rear foot. Lift your knee parallel to the floor and then extend your leg away from the body. Once you have extended your leg, retract and repeat for thirty (30) reps per leg. Lifting the femur will increase your heart rate which will result in a higher calorie burn and a slimmer you.

Skull Crushers (20)

This is a pushing movement that really hammers the triceps or back of the arms. Lay on a stability ball with the neck and shoulders supported. Engage your glutes, hamstrings, and abdominals by lifting your hips up high and holding them there as you execute the movement. While holding a body bar at shoulder height with a close grip, extend the arms until they are straight above your chest. Bend the arms and lower the bar slowly to the forehead. Once there, pause and then return the bar to the extended position. Repeat twenty (20) times for maximum calorie burn and tight triceps for exposed arms.

Push Up Rows (10)

This is a puling movement. Using a pair of dumbbells, assume a push up position with one hand on each dumbbell. Maintaining the push up position and keeping the abdominals and glutes engaged, lift one dumbbell off the floor. Slowly raise and lower the dumbbell for a total of ten (10) repetitions. This exercise really strengthens the entire core, everything from the knees to the chest.

For more information please visit www.Kick-fit.com