MODIFY ANY EXERCISE TO SUIT YOUR FITNESS LEVEL WITH THESE SIMPLE ADJUSTMENTS
 Band-assisted squat
Place a stretchable band around a chinup bar and stand just behind the bar. Hold the band with both hands as you squat until your thighs are parallel to the floor. Stand back up.
Why it works The band lends stability as you squat, and assists your legs as you press back up to the starting position.
 Elevated straight-leg deadlift
Stand between two 6- to 12-inch-high boxes with your knees slightly bent, holding a barbell with an overhand grip. Bend at your hips and lower your torso until the barbell touches the boxes. Pause, and return to an upright position.
Why it works The box limits your range of motion, helping you master the deadlift.
 Negative chinup/ pullup
Stand on a box beneath a pullup bar. Jump up, pulling your chest to the bar. Then take 6 to 10 seconds to lower yourself until your feet touch the box. Repeat.
Why it works Slowly lowering your body can help build your upper-body muscles and increase the pulling power you need for chinups or pullups.
Negative pushup
This isn't a bench press, but it provides the same benefit. Perform a pushup, and take 6 to 10 seconds to lower your body as you keep your core tight. Once you're an inch above the ground, explosively push your body back up.
Why it works When you slowly lower your body, you activate more muscle fibers, increasing your chest, back, and triceps strength.
 Kneeling plank
Assume a pushup position, but rest on your forearms and your knees. Your body should form a straight line from shoulders to knees. Brace your core and hold the position as long as you can.
Why it works Bending your knees reduces the weight your core has to support. Also, if you feel back pain when you do regular planks, this eases tension.
Labels: Fitness |
