7 Day Fitness Blog

Is the number one New Year resolution - to home workout and lose weight. The problem is - most people will be all wrong. A little advice to get back on track.

In January - the gyms are full. Many people - but they are working properly?

Gretchen Collins, director of Fitness, East Bank Club: .. "If you do cardio only, you will not build muscle and muscle burns more calories than fat want more muscle in our body fat, so strength training is what is needed to help with that."

The first step ... take a seat.

Gretchen Collins: "The seated row is ideal for all athletes beginning is very good for your back muscles and postural muscles .."

A strong back will keep you moving forward with your new home workout routine. Punta de Margarita ... sees his arms.

Gretchen Collins"Most people feel and their arms are too high. So we want to bring your arms parallel to the floor below, and for that you want to adjust the seat up. As you're pulling back, pull your shoulders down and back slowly. Return to starting position slowly, taking care not to lock your elbows at the end. "

Continue with your upper body work with the press on the chest.

Gretchen Collins. "One of the common mistakes people make when they feel it is your seat is a little low, and very high pressure to the home position, we want to raise the seat up just a couple of inches, and we want to start position mid-chest. handles, loose grip, press and hold out for two seconds. Then gently return. "

Gretchen Collins” The next home workout is going to do leg curls so this will be for the hamstrings or back of your upper leg this is the axis of rotation is where you want your knee ... aligned before beginning the home workout. "

"Be sure to lower thigh support for your feet ... slowly bend fold down, pause at the bottom, then slowly -. At least two seconds. - Return to starting position without locking the knees at the top "

Protect your back, too. Make sure it is flat with it.

Forward with leg home workouts more ... work of the quadriceps and buttocks. But do not overwork your knees ... Blocking them will lead to injury.

Gretchen Collins: "This will cause a lot of grinding and knee problems ... that are why we want to maintain a 10 degree bend in the knee.

And be kind to the weights. Avoid hitting the batteries together

Gretchen Collins: "Just before the weight stacks to touch each other, when you want to drive again for the second representative."

To complete your weight routine ... try to work on the arm of the triceps press.

Gretchen Collins: "A common mistake we see in this machine is that people feel very low and elbows to side. You want to raise your seat, make sure you are comfortable grip handles; keeping elbows close the sides of your body ... and then gently exhale while pressing down on the floor. "

Then head to the soles of cardio work up a sweat on an elliptical machine. Go for small steps long, smooth slides.

Cathy Adolph, Fitness & Wellness Manager, East Bank Club: "For a beginner, you want to do is get a very long stride length to open your hips you will use the glutes, quadriceps and shoulders .."

Or climb a stair climber. If you can walk ... you can climb.

Adolfo Cathy: "You do not want to do is lock the arms over here ... and do not want to hover over the machine so badly ... your back hurts ..

Gretchen Collins: "If you're coming right off the couch and not do much if you can start with 30 minutes of cardio, add in 20 minutes or so pesos, for what is inside and outside the gym in an hour, it's a great place to start. "