Are You Beach Ready?
Getting beach ready is of paramount duty for a personal trainer in West Los Angeles. With summer right around the corner, this is the perfect time to take your training to the next level. You can ramp up the intensity, frequency, duration, and many other training variables, but it’s WHICH exercises you choose that will propel your results. Technique is especially important when it comes to the exercises you choose, no matter what your goals are. For example, if you’re doing a squat, but only using half the range of motion (your butt isn’t below “parallel”), you’re only reaping half the benefits of the exercise. When you do an exercise correctly, you will burn more calories, build more lean muscle, and spare your joints. Sounds good, right?
Here are two moves I incorporate into my training programs here at Dylan Conrad Fitness that are perfect to accelerate your progress- no matter your body type or current fitness status:
Bulgarian Split Squats
How to: Place the top of your back foot on a bench behind you with the front foot about a foot from the bench (may need more/less depending on your limb length). Stand as tall as you can, picturing there is a string pulling your head up to the ceiling, and drive down to the ground with your back knee. Most of the weight should be on the front heel during the entire movement, utilizing your hamstrings and glutes. Do 2 sets of 6 repetitions on each side.
Perfect Push Up
How to: Depending on your level of strength and technique for this exercise you may need to start with your body inclined. I recommend using the pins on the side of a squat rack, but you can also use a bench to incline your body. Place your hands on whatever surface you are using, and direct tension away from each other. Imagine there is a crack parallel to your body in the surface between your hands. Try to pull the crack open by tensioning your hands. As you make your descent towards the ground, direct your elbow at a 45 degree angle from your torso. Touch the surface with your chest (or about an inch away from your face if you’re using the ground), and explode back up. Make sure your head stays “packed” and inline with your body, also make sure your butt is squeezed as hard as you can. Do 2 sets of 8 repetitions.
If you are interested in more about these exercises and getting ready for the beach in time for summer please contact me for information about my services.