6 Mistakes that Keep you Fat

I subscribe to Men’s Health magazine and am also on their email list.  Like the publication, MensHealth.com has some very useful and applicable information.  Today, I was sent an article outlining the biggest mistakes men make when they are trying to lose weight or get ripped.  They are: Read more of this post

Knee Tuck Jumps

Knee-Tuck Jumps

Objective: Improve vertical jumping ability and explosive power.

Standing in a vertical position with feet shoulder width apart, jump vertically, bringing the knees up to the chest before returning to the ground.  Land in a standing position and repeat immediately, spending as little time on the ground as possible.

Note: To prevent knee injuries, be sure to land with the knees slightly bent.  To improve explosive power, be sure to spend as little time on the ground in-between jumps as possible.

Squat Jumps

Squat Jumps

Objective: Develop explosive jumping ability.  Improve flexibility in hips and knees.

Beginning in a squat position, and using arms and legs, jump vertically and horizontally forward, maximizing both height and distance.  Land with knees slightly bent, return to squat position, and repeat movement.

Note: The key is to maximize both height and distance, focusing more on height.  Be especially careful to land with knees bent.  Movement can be performed with hands behind head or at sides, used in a swinging upward motion for momentum and added power.

Walking Lunges

Objective: Develop strength and flexibility in quadriceps, hamstrings, and hips.

Walking Lunges

In a standing position with hands on hips or to side, reach forward, as far as possible, with right (left) leg into a lunging position. At extended position, front (reach) leg should be at a 90-degree angle to ground with quadricep (thigh) parallel to ground. Raise left (right) back leg up, with a slight bend, as high as possible toward sky. After reaching back leg as high as possible, swing it forward, still slightly bent to as high a position as possible to the front. Lower new front leg to lunging position and repeat movement.

Note: Pay special attention to keeping shoulders square (facing forward) and body in upright position throughout entire movement. Reach leg as high as possible on both front and back end of “swinging” motion. For maximum stretch of legs, be sure to reach out with front leg as far as possible.

Toe Walks

Toe Walks

Toe Walks

Objective: Develop strength and flexibility in lower leg and calves.

In an upright position, simply walk forward on toes, extended as high as possible.

Note: Be sure to walk as slow as possible, keeping foot extended and flexed.