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Tuesday, November 21, 2017

Some 5 Gym Moves Guaranteed To Make You More Athletic




Athletic performance requires a combination of
strength, power,skills endurance, and a whole lot
more. These exercises will help you prepare for
success no matter what the situation.
Tips to improve your athletic prowess?
There's more to it than just ramping up your
sets and reps. To improve your overall
athleticism, you need to work on not just your
strength, but your power, endurance, balance,
agility, and flexibility. Such a diverse set of
skills calls for a diverse set of exercises, and
we've got you some  to add to your daily
mix.


 1.
. Plank Hold: The Ultimate Test For
Your Core
Finally, don't forget about the plank. In 2016, a
Chinese policeman named Mao Weidong
established a new world record by staying in
the plank position for more than eight hours.
Don't be intimidated, though. A realistic goal
for most people is to hold the position for a
minute or so at a time.


While this exercise itself may not actually build
significant power, it'll seriously strengthen your
core while building endurance. Both core
strength and endurance can improve your
performance on any other power-building
exercises you perform.
When you can sustain a strong core, you can
also improve your body's ability to transfer
energy from your lower to upper torso, a
valuable skill in athletic pursuits from pole
vaulting to pitching.

2. Unilateral Dumbbell Snatch:

 Boost
Your Athleticism
Another great move for boosting your
athleticism is the unilateral dumbbell snatch,
which is great for improving overall
performance levels.
This compound lift will challenge—and change
—your body if you do it consistently. There are
many ways to perform dumbbell snatches. You
can time them, alternate them, or use
ascending reps with them.
Like the other exercises I've described, the
unilateral dumbbell snatch is a great full-body
exercise that works your hamstrings, glutes,
quads, core, back, shoulders, biceps, and
triceps in one fluid movement. You'll get your
heart rate up, build strength and power, and
improve your agility.


3.
The Walking Lunge:


 Stroll To Get
Swole
If it's a lower- or full-body workout you're
after, walking lunges are a must. There's no
denying that heavy squats provide an
unsurpassed lower-body pump, but walking
lunges tend to do more to improve overall
athleticism.
First, they'll test your balance and agility as
you transfer your weight from step to step.
Squats, and many other lower-body exercises,
don't involve this same kind of weight transfer,
so they don't challenge your stability to quite
the same extent. This lunge is also terrific for improving core
strength, as your ab muscles contract with
each lunge to help stabilize the weight over
your center of balance.
Walking lunges are also good for building
strength and power. By loading up enough
weight and focusing on the upward movement
of the lunge, you'll quickly see improvements in
strength and power.


4. Push Press:


 When Exercises Collide
If you prefer heavier lifting using compound
lifts, the push press will be a great addition to
your workout routine. What's not to like about
an exercise that combines a deadlift, a squat,
and an overhead press? It's the gym version of
a Heffalump.
With every rep, you'll hit your quads,
hamstrings, glutes, core, back, shoulders,
biceps, and triceps. Because it has such total-
body activation, the push press is a great way
to both increase your strength and burn more
calories. You'll torch fat not only while you do
this exercise, but for hours after you've laid
this strange beast to rest.



5. Box Jump:





 It's Not Always About
Height
Box jumps are a go-to movement for boosting
athleticism. And you don't need a very tall box
or platform to reap big benefits. Start by
jumping up the height of just one stair. Then
add height as you get stronger.
Pause each time you land and step back off
the box or platform one foot at a time, instead
of jumping off with both feet at once. Stepping
instead of jumping helps prevent impact
injuries that can derail your training.** Box jumps are a total lower-body movement.

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