http://dutchysfitness.com/2013/03/enniskillen-bootcamp-simple-tricks-to-improve-your-workout/ - Enniskillen Bootcamp Trainer Darragh from Dutchy's Fitness gives a few simple tips for improving your workout.
Ok, so this video we are just going to talk a wee bit about muscle activation and just making sure that you're working the muscles enough each time you workout. You really want to make sure the muscles firing and the muscles are working. So I'm just going to show three real examples here to just make a point.
Always make sure that you're doing it with your workouts, especially when you're looking for physique and looking to get lean and toned. If you're looking for power and explosiveness, then you probably wouldn't really be doing this stuff. Still, it's a good starting point, just make sure that if you're doing barbell squats, it's a good way to start it off and to try and control the movement. If you're not in control and all over the place, eventually, you'll just end up having injuries. You always want to sort of start simply and work with technique and flexibility movements and also to make sure to activate the muscles.
I'm just going to kind of show a few excercises here. So this one, I had a client who did it and the next day she was stiff and her arms were very sore, so it does work and it's very effective.
You just try to imagine putting a finger in between your bicep and forearm, and squeeze that finger as tight as you can to activate the bicep. If you do that now, if you're sitting at home, just do it. Put the finger in here in the bicep and squeeze that finger as tight as you can, hold it there for maybe 4 or 5 seconds, do another rep, do it again, so I know we don't do bicep curls often, but it's just to make the example.
And another good move is to get the quads, so obviously just for general toning and also when you're doing squats. But if you just stand now and just squeeze your quads as tight as you can and hold them in tight you should feel them good and tight there. Just squeeze, and hold them there as tight as you can. Do that for maybe 30-60 seconds and just hold it, release, then squeeze as tight as you can and you'll really feel that, especially if you do it 60 seconds, you'll really feel it the last 20 seconds.
And the last one 'll show you is to do a press- up. I'll just show you against the wall. With this, you're looking to press your hands together, just in your mind, so if you're like this, you just push the hands together, and you'll feel it getting into your chest and your shoulders working. So if you just get into this press- up position, just like this, come down and hold it and just try to squeeze the hands together, and push together as tight as you can and really get the muscle as tight as possible and really just hold it there. So if you imagine you do that every 30-45 seconds, just try that and you'll feel it across the chest.
So this is just some ways to get more from your excercises. Thanks for watching.
