Saturday, November 28, 2015

The #SelfieSaturday Project and Some New Videos


Let's just say I am not the first person nor will I be the last person who ate like a pig the week of Thanksgiving. I am still under 180 lbs barely but am still in the pursuit of adding more bulk before I start my diet. My 32" jeans are getting a bit tight so I don't think I have much longer unfortunately. I did something interesting this week because others were talking about their measurements, I figured I would take mine, since I really never have. I've always been a bit too worried that I wouldn't like the numbers, and on a brighter note, I wasn't too disappointed, I'm just not sharing them, sorry.

Since this is the rare Saturday that is a core and cardio day I decided to take a few new videos on something abdominal. Since I was doing new Video Whacko Training Series for the inane bar twists that I like to do I also figured it would be easy enough for me to do a few on Barbell Twists. All I needed were videos and GIFs of myself doing barbell twists, and here they are. Have a great week everyone ...

Standing Barbell Twist
Target MusclesInternal and external oblique, rectus abdominis
Starting Position:
1. Start out by standing at the end of a flat bench with a barbell placed in front of you.
2. Your feet should be shoulder width apart from each other.
3. Grip the bar with your palms facing down and make sure your hands are wider than shoulder width apart from each other.
4. Begin to lift the barbell up over your head until your arms are fully extended.
5. Now lower the barbell behind your head until it is resting along the base of your neck.
The Movement:
1. While keeping your feet and head stationary, move your waist from side to side so that your oblique muscles feel the contraction.
2. Only move from side to side as far as your waist will allow you to go.
3. Repeat for the recommended amount of repetitions.
Tips:
• Stretching or moving too far can cause an injury to occur.
• Use a slow and controlled motion.
• Remember to breathe out while twisting your body to the side and in when moving back to the starting position.




Seated Barbell Twist
Target MusclesInternal and external oblique, rectus abdominis
Starting Position:
1. Start out by seated at the end of a flat bench with a barbell placed in front of you.
2. Your feet should be shoulder width apart from each other.
3. Grip the barbell with your palms facing down and make sure your hands are wider than shoulder width apart from each other.
4. Begin to lift the barbell up over your head until your arms are fully extended.
5. Now lower the barbell behind your head until it is resting along the base of your neck.
The Movement:
1. While keeping your feet and head stationary, move your waist from side to side so that your oblique muscles feel the contraction.
2. Only move from side to side as far as your waist will allow you to go.
3. Repeat for the recommended amount of repetitions.
Tips:
• Stretching or moving too far can cause an injury to occur.
• Use a slow and controlled motion.
• Remember to breathe out while twisting your body to the side and in when moving back to the starting position.