Bales Power Training
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Bales Power Training will provide you with proven and factual information regarding all aspects of "fitness" including weight training, nutrition and motivation. I will sort through all the mis-information that is posted, published or perceived and provide you with simple facts. Simple tools and tips to give you the "power" to meet your individual goals whether it is losing weight, achieving health/fitness for longevity, gaining muscle or simply being more "fit."
Tuesday, December 24, 2013
Bales Power Training Seasons Greeting
Bales Power Training
Image : flickriver.com
Monday, December 23, 2013
Chest Supported Incline Row
The chest supported incline row is a different twist on the row. This exercise really works the upper back. By laying on your chest on an incline bench., you isolate your back as it takes the momentum of your legs out of the move. Also, using the incline will recruit more muscle involvement with the traps and rhomboids.
You can use dumbbells or barbell. I prefer barbell on this move. Grab a barbell loaded with plates (or pair of dumbbells) and lie chest-down on an incline bench. Let your arms hang straight down and then row up to your chest. Pause at the chest and squeeze your shoulder blades. Lower the weight and that is one rep.
Stay tuned………..
You can use dumbbells or barbell. I prefer barbell on this move. Grab a barbell loaded with plates (or pair of dumbbells) and lie chest-down on an incline bench. Let your arms hang straight down and then row up to your chest. Pause at the chest and squeeze your shoulder blades. Lower the weight and that is one rep.
Stay tuned………..
Tuesday, December 10, 2013
Shoulder Exercise - Steering Wheel
A great finishing move for shoulders is the “steering wheel”. Besides your primary muscles of the shoulder are used there is also secondary muscles in use such as biceps, triceps, chest, and CORE. This exercise is also great for your rotator cuff.
It is as simple as it sounds. Pick up a weight plate. Pick a weight you can hold with arms extended in front of you. Place your hands at the 9 and 3 o’clock position. The plate should be raised at chest high where your arms are straight out in front of you. Now simply turn the plate from right to left slowly and controlled. You will feel the “burn” in your shoulders and your abs. Do as many reps as you can without losing form.
Stay tuned………………….
It is as simple as it sounds. Pick up a weight plate. Pick a weight you can hold with arms extended in front of you. Place your hands at the 9 and 3 o’clock position. The plate should be raised at chest high where your arms are straight out in front of you. Now simply turn the plate from right to left slowly and controlled. You will feel the “burn” in your shoulders and your abs. Do as many reps as you can without losing form.
Stay tuned………………….
Friday, December 6, 2013
Holiday Eating - Plan Your Cheats
Holiday season is among us again. No matter how dedicated we are and no matter what are our best intentions, we all stray off the path.
Plan your “cheats." Do not waste your “cheat” meal on some average dips and chips or other junk food. Plan your cheats for truly fulfilling meals. If you allow yourself to eat the foods you love in a controlled manner, you will be more satisfied and can adhere to “clean eating” the majority of the time. The secret is to plan the specific event or meal you will "cheat"and set a limit on quantity, then enjoy life but do not over-indulge.
Stay tuned……………
Plan your “cheats." Do not waste your “cheat” meal on some average dips and chips or other junk food. Plan your cheats for truly fulfilling meals. If you allow yourself to eat the foods you love in a controlled manner, you will be more satisfied and can adhere to “clean eating” the majority of the time. The secret is to plan the specific event or meal you will "cheat"and set a limit on quantity, then enjoy life but do not over-indulge.
Stay tuned……………
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