Sunday, January 15, 2012

Getting Bored? New Exercises to Keep your Juices Flowing – For Men

It’s only January, but if you have been consistent with your work outs, then you have probably started getting bored with the same push-ups, sit-ups, and pull-ups. But the good news is that new exercise moves are constantly being introduced. These moves might only be slight variations of the old exercises, but they work on additional muscles and allow you feel like you’re doing much more.

You should be frequently introducing different positions into your routine to keep it from getting monotonous. If you realize that you have been doing the same things for about a month, then it’s about that time to put something new in.

This week, we’ll go over some new modifications to old routines for men. It doesn’t mean women can’t try them; it’s just that this week is focused on the brothers (Insert manly grunt here). Next week, we’ll take a look at new exercises specifically for females.
Halfway down push-up: 

You’ve heard of push-ups, and you’ve heard of push-up planks. But have you tried lowering your body halfway down and staying there? You start in the upper push-up position with your palms right under your shoulders, a little more than shoulder-width apart. And then you lower down keeping your body in a straight line, until you’re halfway down to the floor. Stay there for about 30 seconds, and then lower all the way down. Yea, it hurts. By the way, if this gives you the arms and bum of the dude demonstrating in the photo, then... ummm... send me a photo... I need it for research...

Mixed Grip Chin-up:  

Not everyone can do a pull-up, but when you have successfully mastered the art, make it a little more difficult. Grab the bar with both hands about shoulder-width apart like you would normally do in a pull-up. Now, change the direction of one of your palms to face inwards like you would do with a chin-up. So one hand grabs the bar from the outside, while the other grabs in from the inside. Pull yourself up till your chin is just above the bar, and then lower down. Make sure your shoulders stay close to the body. More difficult, huh? 
One-legged wall squat: 

Squats are not easy, especially when done right. Now, let’s make the regular squat more difficult. Stand up straight against a wall with your upper body straight. Lower down into a squatting position, while still keeping your upper body straight against the wall. You can extend your arms straight in front of you or keep them by your sides. When you’re down there with your knees over your toes, extend one leg straight in front of you, and flex your foot so your toes are pointing upward. Stay here for about 30 seconds and then switch to the other leg. To make this exercise even more difficult, hold two dumbbells in front of you as you stay in the squat.
Spiderman crawl: 

You have watched one of the Spiderman movies, right? So you know how he looks like crawling up a building. Trust me, it is not as easy as it looks. It involves trying to keep your body up and your abs tight while you crawl forward. Start in the upper push-up position, and then bring your right foot forward to be almost in line with your right palm. Without raising your body, bring your left foot forward, but further in front of your left palm so that you’ve moved your body forward just a bit. Then continue the crawl, but as you go forward, move your right arm together with your right foot, and then your left together with your left foot. Tell me how you feel afterwards.

This is sometimes called “the bodybuilder”. Start in a standing position with your arms raised. Bend your knees and bring your fingers to the floor. And then keeping your fingers on the floor, jump back so you are now in the upper push-up position. Do one push-up. And then jump forward so you’re back in the squatting position with your fingers on the floor. Jump up into a standing position with your arms raised above your head. Repeat.

Well, hopefully you can try some of these and let me know how your body feels?

Cheers Eights & Weights!

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