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Exercise Is Not Enough

Exercise Is Not Enough

It would be much easier if exercise alone could undo the damage caused by long periods of sitting down.

The cold hard truth is that exercise alone will not reverse the potentially harmful and irrefutable effects that extended sitting does to our bodies.

Would you consider someone who eats fast food and drinks alcohol regularly healthy, even if they regularly make it to the gym?

Ladies: How To Do A Pull Up, Finally!

There is no faking a pull-up. It is the movement that is the crown jewel of female fitness. In the world of booty shots and insta photos using lighting to improve aesthetics, there is no denying one can pretend to do a pull up (no, I’m not talking about a popular swinging version of what a certain modality call a pull-up. Pulling muscles should be performed using muscle strength, not momentum). I’m talking about grabbing a bar and pulling yourself up till your chin reaches over the bar. No machines, no swinging.

The pull-up is the classic strength and muscle building exercise for the back and arms. It is not only the king of back exercises, it also give the abs and hips a great working out due to isometrics. No one can perform a pull up with weak abs and hips!

Anyone can develop an ass by doing donkey kicks every day, or abs can be shown just through nutrition alone. Pull ups must be earned. No matter how strong you think you are, pull-ups can be humbling, just ask our members in our Carlton gym.

I just want to do a pull up!

Why you ask? Most men cannot do one, so how am I?

Females can be especially intimidated by the bar, but let me assure you, women can do pull-ups and I’m going to show you. It might be a little more work and patience is needed (men may naturally have the strength, but you guys have the patience), but it is within the potential of every able-bodied woman to perform a pull-up.

Don’t be surprised if it takes you several months or even longer to build the strength needed. It can be done on its own or preferably added to any training program (if you are at a gym and not following a structured program, you’re not training) and needs to be done with high frequency and volume, 3x/week minimum with 2-3 sets/3-10 reps of x1 variation and x1 assistance per session.

 

Band Assisted (variation): Loop a resistance band around the bar and perform full range of motion (elbows just short of full lockout and raise till the chin comes over the bar) pull-up. When you are able to perform 10 reps, decrease the resistance of the band.

https://youtu.be/MngpkHp45Ro

 

Eccentric Pull-Up (variation): This is essentially a pull-up with a slow lowering (eccentric) of the body. This is where you build the strength. Grab a bench or platform that allows you to jump onto the bar chin height and lower yourself as slowly and controlled as possible. This may seem difficult at first, but with time you will be able to lower yourself with control for 10 seconds or longer.

https://youtu.be/L1FVr4Mkpww

 

Inverted Row (Assistance): You can perform this with any horizontal bar or TRX system, the lower you are the harder the exercise becomes. Your goal is to reach 10 reps with the body in a straight line (heel to head) as horizontal as possible. This movement is great at conditioning the elbows and shoulders for the vertical hang. Make sure to keep the shoulder blades down and back - not shrugged. Start getting in to the habit of doing this. This is the most common error I see with people performing these movements and is essential to a successful pull-up.

https://youtu.be/2DpE5fb_rcY

 

Dead Hangs (assistance): What is the point of attempting a pull-up if you are unable to hold onto the bar long enough for a few reps. This will build grip strength and isometrically strength the shoulder and lats, while teaching how to pull the shoulders down and back. Contract the abs and squeeze the bum. Your body should be tight from your shoulders to your feet.

You should be gunning for a 1 minute active hang.

https://youtu.be/bNFBAFGc84s

If you’re looking for a personal trainer in Melbourne CBD to help get your pull ups performed perfectly, contact us at info@hamilton-fitness.com.

Mobility & Rehabilitation: Foam Rolling

So you’re new to the idea of self- myofascial release tools and using the best foam roller, myofascial release lacrosse ball, and many more self- release tools. This blog will show you how to use the foam roller to get into the routine of taking care of your body. Self- myofascial release techniques are easier than you think!

Good information in the mainstream on soft tissue modalities is quite low, the reasoning being is that most don’t understand it or don’t know how to apply it. For all the information out there that endorses it, there’s as much that opposes it. The scientific method is based on the test-retest method and in this case, that too is the best way to determine whether this modality works for you.

Based on experience with clients when applied properly and regularly in our Carlton gym, we believe it’s a winner!

What you see in most gyms and studios are people aimlessly rolling around in awkward positions, with a heavier focus on their IG feeds, rather than hunting for myofascial trigger points. It all comes down to application.

Does foam rolling help with back pain

Good movement and mobility comes from mastering T-spine bio-mechanics first. Foam rolling is ideal for improving this function. With most clients having previous muscle imbalances to one side and poor compensatory patterns. The foam roller relieves tension in the muscles while also lengthening them helping you not only to recover but gain flexibility.

The key is using combination patterns (flexion/rotation)/ (Extension/rotation) to get the most out of your T spine and juice up your rolling. Use various osculation techniques, range of motion and controlled rolling over the entire length of the muscle, or somewhere between those continuums. Avoid arching your back too much by keeping the trunk tight, hips on the ground and control your breathing.

Applying this for 3-5min a day, 5 days a week then retesting whether the trigger points/tightness is better, same or worse is the best way to determine whether this form of self-myofascial release is best suited to you.

Stay tuned as we will release how to videos demonstrating how to use the foam roller on our Instagram feeds and you-tube channels in the coming weeks.

If you’re looking for a personal trainer in Melbourne CBD to help get your health back on track, contact us at info@hamilton-fitness.com.

 

Warning: Always check with your doctor before performing any physical activity, especially if you fall in one of these activities; pregnant, over 25 with risk of cardiovascular problems. Please be aware that the instruction presented herein does not substitute medical counselling.

1.       Perform exercises in a slow and controlled manner.

2.       Stop and rest if you feel dizzy or short of breath and hydrate yourself with water.