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A home gym is a compact unit of equipment designed to allow you to perform many exercises at the one station. These are ...
07/07/2020

A home gym is a compact unit of equipment designed to allow you to perform many exercises at the one station. These are also called multi-gyms or multis. These workstations are designed to fit into a spare room, basement or garage so that you can do weight training at home.
Exercising at home as many advantages. If you decide home is the best place (as opposed to the gym) for you, the next step is to decide what equipment you need. Before you head out to the nearest shop, here are a few things to consider first.
The ​most-popular, mid-range multi-gyms usually include the following:
Adjustable bench for sitting or reclining
Stacked metal weights with pin selection for load
Pulldown bars mainly for the lat pulldown back exercise
Press bars for pushing and pulling, for shoulders, arms, and back
Leg extension system for quadriceps muscles of the thigh
Leg curl system for exercising the hamstrings at the back of the thigh
Seated cable row system for back and arms exercise

How ToWarm up with a few minutes of light cardio or use light weights and do warm up versions of each exercise below.Com...
06/07/2020

How To
Warm up with a few minutes of light cardio or use light weights and do warm up versions of each exercise below.
Complete the three exercises listed in each series, one after the other, resting when you need to.
Repeat each series once for a lighter workout or 2 to 3 times for a more intense workout.
To modify, use lighter weights, do fewer reps or do only two of the exercises in each series.
Set 1: Back - Barbell Row
Hold a heavy barbell in front of the thighs, hands shoulder-width apart, and bend forward to about 45 degrees, abs in and back flat. Squeeze the back and the shoulder blades to pull the barbell up toward the belly button. Lower and repeat for 15 reps. Use your abs to protect your lower back.

This intermediate/advanced upper-body workout targets the chest, back, shoulders and arms with classic exercises designe...
06/07/2020

This intermediate/advanced upper-body workout targets the chest, back, shoulders and arms with classic exercises designed to build strength and endurance.
Some exercises suggest heavy weights. That means you should use enough weight that you can ONLY complete the assigned number of reps. The last rep should be difficult, but not impossible.
If you start losing form, stop early. On the other hand, if you feel like you could've done more reps, make a note of that for the next set or the next workout if you're only doing one set

Get into a pushup position on the knees or toes. Your hands should be just under the shoulders.From this position, walk ...
03/07/2020

Get into a pushup position on the knees or toes. Your hands should be just under the shoulders.

From this position, walk the left hand forward while keeping the right hand directly under the right shoulder.
Slowly bend the elbows and lower into a pushup. You should feel a challenge in the right arm a little more from the staggered position.
Push back up and repeat for 10 reps before switching sides and completing 10 reps with the right arm forward.

Using a slightly lighter weight than the chest press (if needed), lie on a bench or ball and hold weights over the chest...
03/07/2020

Using a slightly lighter weight than the chest press (if needed), lie on a bench or ball and hold weights over the chest, palms facing in.
Brace your abs to keep your body stable and keeping your elbow just slightly bent, lower the right arm out and down to just below torso level.
If you're on an exercise ball, this will be a challenge for your entire core.
Lift the right arm and now do a fly with the left arm, again bracing the abs and keeping the elbow slightly bent.
Continue alternating arms for 12 reps (one rep includes both the right and left arms lifting).

Common MistakesIt is easy to start making errors with pushups if you are fatiguing or if you haven't built enough core s...
02/07/2020

Common Mistakes
It is easy to start making errors with pushups if you are fatiguing or if you haven't built enough core strength. Look for these and switch to an easier variation if you can't maintain the best form.
Sagging in the Middle
The most common problem is sagging in the middle, caused by not properly bracing the core and keeping the torso stiff throughout the movement. This is not only bad form, but it can also cause back pain. You can practice with a modified plank exercise to build your core strength. Once you master that, try doing a pushup on your knees, practicing keeping your torso stiff.

Safety and PrecautionsTalk to your doctor or physical therapist if you have had an injury or condition involving your an...
01/07/2020

Safety and Precautions
Talk to your doctor or physical therapist if you have had an injury or condition involving your ankles, knees, legs, hips, or back to see if this exercise is appropriate for you. You will feel your muscles and core working during this exercise, but stop if you feel any pain.

The squat can cause a great deal of stress and strain on the knees even for those with no history of knee problems. You can change that stress by varying your foot placement. Using a wide stance decreases the stress on the posterior cruciate ligament (PCL) of the knee. A narrow stance significantly increases stress.4 The angle of the foot (toes turned out or toes pointed straight ahead) however, does not affect the stress on the knees.

Given the many potential causes of squat-related injuries, make sure you have competent spotters at all times.1 Weight belts are generally not recommended.

Front Barbell or Dumbbell Hang SquatHere's what you do:Stand with the barbell (or dumbbells) hanging in front at the thi...
30/06/2020

Front Barbell or Dumbbell Hang Squat
Here's what you do:

Stand with the barbell (or dumbbells) hanging in front at the thighs
Squat down as low as you can go, then stand up to return to standing position. Use good form as described above.
Do sets of 8 or 12 repetitions.
With a challenging weight, this exercise should make you feel the burn.

Stiff-Legged Deadlift (Romanian)
Sometimes called a Romanian deadlift, this is a great exercise the posterior chain including butt, hamstrings, lower back, and thighs.6 You'll also feel it in your abs. Here's how to do it.

Back Barbell SquatThis is the standard barbell squat with the bar on the shoulders, behind the head. Advanced trainers c...
30/06/2020

Back Barbell Squat
This is the standard barbell squat with the bar on the shoulders, behind the head. Advanced trainers can choose from a high or low bar position on the shoulders. You need a degree of shoulder flexibility for barbell back squats.4 If you find the bar positioning challenging for any reason, such as a shoulder injury, choose from the other squat forms below.

Front Barbell Squat
The front squat uses similar form as for the back squat except you hold the barbell at the chest. Some novices find this difficult because of the wrist flexibility required, but that will get better the more you do it.

Dumbbell Shoulder Squat
This variation is quite useful for individuals who can't lift barbells and feel uncomfortable with both the front and back squat position. With this dumbbell squat, hold the weights at the shoulders in a hammer grip, with the heads of the dumbbells resting on the shoulders.5

The chest press is a classic weight lifting move to help build chest strength and size. In fact, one of the most common ...
29/06/2020

The chest press is a classic weight lifting move to help build chest strength and size. In fact, one of the most common questions lifters ask is “How much do you bench?” You may be surprised to hear that people are lifting their bodyweight or more when the exercise is performed on a flat bench.
Although the classic press is beneficial and impressive, other varieties of the press are being used to stimulate the chest muscle differently for even better results. Research shows the decline press to more effectively activate the lower pectoral or chest muscle compared to flat or incline bench.

This exercise can be performed with dumbbells or a barbell. The barbell allows you to go a bit heavier and provides a bi...
26/06/2020

This exercise can be performed with dumbbells or a barbell. The barbell allows you to go a bit heavier and provides a bit of stability with the bar. The dumbbells encourage each side to work individually rather than the stronger side covering for the weaker side.

A single-arm clean and press can be done with a dumbbell. It adds a stability and balance challenge to this exercise.

A clean and press can be done paired with other leg exercises such as squats or lunges to superset the lower body. It can also be placed in any upper body mix to push the heart rate higher. It would be a perfect move to use in a circuit-style workout. For instance:

4 minutes on the treadmill or elliptical
8 repetitions of clean and press
4 minutes on the treadmill or elliptical
8 repetitions of clean and press, and so on.
Follow that pattern and in 15 to 20 minutes you have a solid workout.

The TRX sprinter start is performed in unstable conditions and special attention is required for proper form and techniq...
25/06/2020

The TRX sprinter start is performed in unstable conditions and special attention is required for proper form and technique.

The following are common mistakes to avoid during this exercise:

Half Chest Press Position
There is a tendency to maintain a half chest press position instead of leaning fully into the TRX straps tucked close to the armpits. This overtaxes the shoulders and does not allow you to perform the exercise effectively. This is easily fixed with proper body position before executing the movement. Lean fully into the straps and get into a solid plank position before starting the exercise.

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Chodakowska 12
Komorów
03-826

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Poniedziałek 09:00 - 17:00
Wtorek 09:00 - 17:00
Środa 09:00 - 17:00
Czwartek 09:00 - 17:00
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