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BlueZone Fitness

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23.01.2022 Here is a FREE, simple full body program you can do anywhere in just 20 min ...even if you don't go to the gym https://www.bluezonefitness.rocks/freegift

20.01.2022 For some reason, I’m not sure why, I always assumed a one arm push up was beyond me. So when I finally chose to train for it I decided to give myself the greatest chance of success by giving it my full attention. I removed as many exercises from my training as possible including all other pushing exercises. The process worked. Why?... - if you want to become really good at something you must do it a lot. By limiting the amount of exercises in your program you are able to give your chosen exercises more of your time - too many exercises make it difficult for your body to learn . It’s best to learn a small amount before learning some more - the more often you practice something the faster you improve Simple works. Variety spreads yourself thin and will not build strength as effectively as practicing the same exercises often.

20.01.2022 Here Is How To Become Good At Exercise - realise hard work beats talent - realise not all hard work leads to success - you must be consistent with your training - once you believe you will achieve... https://www.bluezonefitness.rocks//here-is-how-to-become-g

18.01.2022 For most exercises our goal is to protect our spine by keeping it stable. This is where the Plank comes in. Planking will teach you how to stabilize your body when it is placed under pressure. When practicing the Plank try squeezing your belly/bum/legs very tight. This will allow you to protect your spine and reduce your risk of injury. ... When you have learned to stabilise your spine, you can add some movement with the push up (moving Plank) or overhead pressing (moving plank) or keeping your body upright when hiking with a heavy pack. When exercising always ask yourself. Can I keep my back stable? If not, go back to the Plank and practice. When exercising do you feel pressure on your lower back? If so, stop! Film yourself. Is your back moving all over the place? Your body should look rigid like a plank, or a steel rod. If it looks like a floppy noodle your body is not stable enough. Try an easier progression and actively squeeze your muscles to stabilise your body. So, the next time you practice the plank don’t just hang there for long periods of time. Actively practice stabilising your body by squeezing your belly/bum/tight. If you can hold the plank for long periods you’re not squeezing tight enough

15.01.2022 Knuckle Push Up Making a fist raises you further from the ground compared to hands flat push ups so you have to travel further. Increasing range of motion is a great way to overload the muscles and become stronger ... Creating a base on your knuckles makes the push up less stable compared to hands flat push ups. This forces your many stabiliser muscles to work much harder If you have never tried this variation before be aware the skin on your knuckles will be soft. You could place your fists on a folded towel to begin Mastering the regular push up is your proirity before attemting variations such as Knuckle Push Ups

14.01.2022 If you go all out on your first set it will have a negative affect on subsequent sets. It is best to leave a rep in the tank. Eg, if you perform your max reps of say 10 reps during set 1, you will only be able to reach approx 8 reps during set 2, and 7 reps during set 3 = total 25 reps If you had stopped your first set at rep 9, leaving a rep and some energy in reserve, you would probably perform 3 sets of 9 reps = 27 reps... Because you didn’t go all out on your first set you have performed more reps of greater quality. This will have a positive affect on your performance over the year. If you want to go all out, save it for your last set.

09.01.2022 When your only focus is on hitting x no. of reps you will notice your technique will be less than your best. You aren’t focusing on what is important. This is a very big problem for your progress and is how you can work very hard but achieve very little. Pics - i am asking myself to squeeze belly/bum/legs tight so my hips don’t drop and place stress on my spine - I am urging myself to create as much muscle tension as possible so they develop, become stronger, generate more ...power and burn body fat faster. - I am avoiding poor technique so I stop before my technique fails. Just because I could perform more reps it doesn’t mean I should. This ensures I am hitting my muscles hard with every good rep instead of my joints with every poor rep. - I am working quite hard but not exhausting myself with max reps. At the end of my training I feel like I could have kept going but I leave some energy in the tank. This ensures higher quality training over the long term and better skill development See more

06.01.2022 The only way to improve at any skill is through repeated practice. This will mean giving some skills priority over others for the time being.

03.01.2022 The amazing Kent practicing the hover lunge top pic (also known as the shrimp squat when back leg is held) and pistol squat bottom pic. Both exercises are great single leg exercises that require lots of strength, balance and joint mobility to perform Some say the hover lunge is easier than the pistol. I find they compliment each other. When I practice the hover lunge my pistol improves.... Of course, single leg training is quite pointless until you can perform a full range 2 leg squat with great form first

02.01.2022 Rows - an important exercise to include into your program, especially for office workers We often hunch forward sitting behind desks, in front of tvs and looking at phones Constantly hunching forward will give us tight shoulders and poor posture ... The row is a great pull movement to strengthen often overlooked back muscles that stabilise your shoulder blades and shoulders. It will improve your posture, keep your shoulders healthy and prevent injury

BlueZone Fitness | Businesses