10 movement changes for greater and faster results

it's easy to turn fitness programs into, well, routine programs, and start to feel stale, leading to stagnation of results and death of your motivation. Sometimes you feel like you've tried every move - maybe too many times - and your health and weight loss have not changed. Thomas Tanner, a coach at the pure Austin fitness center in Austin, Texas, understands the frustration people often feel when they fall into fitness routines. In the following slide, he shows some changes of classic movements, including those with and without weight, which will definitely speed up your training and help you achieve greater and faster results.

Credit: photo credit: Ashley Lauretta

exercise 1: squat as a lower body sport is the only reputation, but this move is definitely a whole body exercise. When squatting in a proper position, not only gluteus maximus but also abdominal, back, shoulder and arm muscles should be used. How to do it: start standing, then turn your hips back, bend your knees, just like sitting in a chair. In order to ensure that you line up correctly and reduce the chance of injury, you mainly rely on your hips as your sitting position, and ensure that your knees track your ankles and heels firmly. Once your thighs are parallel to the floor (if your flexibility allows), pause and stand up.

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squat change 1: adding a Bosu ball

in squat will definitely increase the difficulty. Not only does it require extra stability to increase your core strength, but maintaining your balance also increases the muscles in your legs. When squatting on Bosu ball, the correct posture is more important, so the change of squat may take time. Personal trainer Thomas Tanner said: "adding a Bosu ball to a standard squat increases the difficulty of movement as well as the work done by activating multiple lower extremity stabilizers and core muscles." What to do: when you are standing on a Bosu ball, place your feet parallel near the edge (but not on the edge). You should keep your feet at a distance from your hips and roll out slightly. You will sit in a normal squat, but your balance will be challenged due to the unstable base. You may not be able to squat as deep as you normally would, but make sure you are always in the right position.

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squat change 2: add a Bosu ball and barbell on Bosu ball, only you can use barbell to increase weight. By gaining weight, you'll see more muscle development and strength gain. Unlike weight squats, the added stability challenge of Bosu means that your back, core and shoulders move as much as your legs. What to do: you can lift the barbell over your back or chest. Whatever you choose, make sure your back is straight when you lower yourself. Again, when you're standing on the floor, you may not be sitting so low; just make sure you're bending at the hips, not from the knees.

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exercise 2: lunge

lunge can be fixed or walking. Although lunges have many of the same muscles as squats, the extra flexibility required in lunges means that these muscles are challenged differently due to the increased range of motion. How to do it: start in a standing position, take a big step forward with your right leg and bend your knees at the same time. Your knees should be at a 90 degree angle, with the left knee under the left hip and the right knee on the right ankle. From here, you can continue to bend and straighten your legs for each repetition (stay in place), or you can change your legs and move forward as you continue your lunge.

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this seems to be the smallest supplement to lunge, but its benefits will definitely bring greater effects by recruiting your oblique and lower back muscles. Personal trainer Thomas Tanner, who has incorporated this action into his client's exercise program, said: "adding a side extension to the standard forward lunge can displace the center of gravity, thus increasing the participation of the core and stabilizing muscles." How to do it: when you do the lunge, move your left leg forward, raise your arms over your head, hold your right wrist in your left hand, stretch to the left, and keep your lower body in perfect alignment, especially your hips. When you take a step forward with your right leg, grasp your left wrist with your right hand and stretch it to the right.

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lunge change 2: a good way to increase difficulty and exercise shoulder with the rotation of fitness ball. Rotation adds extra motion, requires core stability, and adds balance needed to complete the movement properly. Your shoulders and back will feel the rotation of ED's weight and gain muscle. How to do it: start standing when you're holding a small weight medicine ball straight in front of your chest. When you cross your left leg forward, rotate the ball to the left, keeping your arms straight and hips level. Stand up and bring the ball back to the starting point. Repeat on your right leg.

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exercise 3: sit ups is one of the most commonly used methods for abdominal muscles, and the number of variations of this classic movement is almost endless. When doing sit ups, you can use specific abdominal muscles according to your movements, but the basic form of this movement requires your lower back to stay on the ground. How to do it: lie on your back, bend your knees, and land your feet on the ground. Put your hands behind your head. When you lift your head, neck, and shoulders off the ground, contract your abdominal muscles to make sure your neck is straight and not pulled to the back of your head. Slowly lower so you hover on the floor and repeat. For this exercise, all movements should come from your abdominal muscles, not your neck.

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tightening change 1: increase leg stretch your core muscles, lower back and leg back, which means the results will feel faster than traditional opponents. Method: start to lie on your back and extend your right leg to the ceiling. Contract the abdominal muscles, extend the right hand to the right foot, do not strain or bend the neck. Before changing legs, slowly lower your body and repeat.

related: 41 of the most difficult core exercises relax your neck and relieve stress on your shoulders. You can still exercise the central abdominal muscles (rectus abdominis) as you do in a sit up, but twisting also includes strength from your oblique muscles. If you also add a medicine ball, your arm will get exercise. How to do it: start sitting on the ground with your knees bent. You can either put your foot on the ground or hover it a few inches above the ground to make it more difficult. Place a medicine ball in the center of your chest, rotate the ball to one side, and then rotate the other side, keeping your core muscles active.

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exercise 4: push ups

push ups are very common because they can be carried out almost anytime, anywhere. If done right, you will be involved in your core and lower back, improving your posture and increasing your results. As with any exercise, it's more important to do fewer moves before you're ready than to increase your score before you're ready, so pay close attention to technique when adding changes to avoid injury and allow maximum results. How to do it: first, do the plank, and the body weight is supported by feet and hands. Your body should be in a straight line from foot to head, and your hands should be under your shoulders. Lower your chest to the ground, without losing the straight line of your back, keeping your elbows to one side. Push up to the top and repeat.

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push up change 1: lift feet with box

to really impact shoulders and triceps, lift feet with box or step, and then do push up. The higher your feet, the more difficult the sport will be. How to do it: your form and process are exactly the same as a standard push up, except that you start by stepping on a step, box, or bench. Make sure your chest is lowered to the floor, not your hips or abdomen.

correlation: 10 push up changes to get a stronger body when you hold a dumbbell in each hand, the pressure decreases. Dumbbells not only add weight, but also rowing increases the amount of work on your back, shoulders, and triceps. In addition, rowing allows you to gain weight faster if you are pressing or curling weight. How to do it: after completing the standard push ups, lift one of the weights from the floor to the shoulder height, and then lower it. Do the same on the other side, then do another push up.

related: 15 of the most difficult exercises anywhere - especially your hips and hamstrings. Although your core is activated, to maximize your movement, it's important to get the accelerating leg to do most of the work, rather than pushing too much from the ground. It's also a great alternative to stairs, as well as some cardio and strength training for your legs. What to do: find a step or box that is not above your knee. Step on the box or step with your right foot, and hang your left foot behind you. Before changing legs and repeating on the other side, take the next step, landing on your left foot.

related: 16 most effective weight-loss actions go to the next step, and add a push up at the end to increase the joint strengthening benefits of plyometrics and increase the amount of work required by muscles. This explosive action will work your quadriceps and your entire hind leg. The higher the box or platform, the more difficult it is to move, so start with a lower step or box. How to do it: start standing and step on the box with your right leg. Lift your right leg up and jump directly into the air above the box. Land on the right leg, then repeat on the left leg.


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last step change 2: increase dumbbells

personal trainer Thomas Tanner said: "increasing weight in step exercise increases load and positive pressure on lower limb muscles and joints." Use your upper body to keep the weight of the dumbbells from swinging forward and still get the extra benefit of exercising each leg separately and equally. How to do it: in order to increase the resistance of a step, you only need to put the dumbbell beside you when doing this action, which requires more balance and more difficulty.

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What do you think?

What do you think you will try next time you exercise? Have you added these changes to your regular program and noticed the results? Are there any other changes in squats, lunges, sit ups, push ups or strides that are not on our list? What do you like best? Share with other readers how you changed your daily life in the comments below!

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