BEGINNER LEVEL
Abs (Traditional Sit-Ups)
Here's a quick guide on how to do a basic sit-up:
1. Starting Position:
- Lie down on your back on a comfortable surface, such as a mat or carpet.
- Bend your knees so your feet are flat on the floor, about hip-width apart.
- Place your hands behind your head or cross your arms over your chest (avoid pulling on your neck if your hands are behind your head).
2. Engage Your Core:
- Tighten your abdominal muscles to engage your core.
- Keep your lower back pressed against the floor throughout the movement.
3. Lift Your Upper Body:
- Exhale as you slowly lift your upper body off the floor, rolling your spine up one vertebra at a time.
- Aim to bring your chest toward your knees while keeping your elbows wide (if your hands are behind your head).
- Avoid jerking your body or using momentum—this should be a controlled movement.
4. Lower Back Down:
- Inhale and slowly lower your upper body back to the floor with control, returning to the starting position.
5. Repeat:
- Perform the desired number of repetitions while maintaining good form.
Tips:
- Don’t tug on your neck if your hands are behind your head. Instead, use your core to lift your torso.
- Keep your movements slow and controlled to maximize the effectiveness of the exercise.
INTERMEDIATE LEVEL
Bench Presses
Here's a quick guide on how to properly use a bench press:
1. Set Up:
- Lie flat on your back on the bench with your feet firmly planted on the floor.
- Position yourself so that your eyes are directly under the barbell.
- Grip the bar with both hands slightly wider than shoulder-width apart (thumbs wrapped around the bar for safety).
2. Barbell Position:
- Before lifting, make sure the barbell is resting on the rack at a height that’s easy to reach with your arms fully extended.
- Keep your shoulders back, chest lifted, and core engaged.
3. Lift the Bar Off the Rack:
- Push your chest out and engage your core.
- With a firm grip, press the bar up and off the rack, holding it directly above your chest, with your arms fully extended.
4. Lower the Bar:
- Slowly lower the bar to your chest by bending your elbows at a 45-degree angle to your body (not flaring them out too much).
- Keep your elbows tucked slightly, and don’t let the bar touch your chest—aim to lower it just above the nipple line.
5. Press the Bar Up:
- Press the bar back up by extending your elbows and pushing through your chest and shoulders.
- Ensure your back remains flat on the bench and your feet are grounded.
6. Rack the Bar:
- Once you’ve completed your reps, safely guide the bar back onto the rack and lock it in place.
Tips:
- Keep your wrists straight (not bent back) to prevent strain.
- Keep your feet flat on the ground and your body stable to avoid unnecessary movement.
- If lifting heavy, always use a spotter for safety.
ADVANCED LEVEL
Squats (Heavy)
Here's a quick guide on how to do a basic bodyweight squat:
1. Starting Position:
- Stand with your feet shoulder-width apart or slightly wider, with your toes pointing slightly outward.
- Keep your chest up, shoulders back, and core engaged.
- Place your arms straight in front of you or cross them over your chest for balance.
2. Lowering Into the Squat:
- Push your hips back as if you're going to sit down in a chair.
- Bend your knees and lower your body, keeping your weight on your heels (you should be able to wiggle your toes).
- Keep your chest lifted and your back straight—don’t round your back.
- Lower until your thighs are parallel to the floor or as deep as you can comfortably go while maintaining good form.
3. Standing Back Up:
- Push through your heels to stand back up, straightening your legs.
- Keep your chest up and your core tight as you return to the starting position.
4. Repeat:
- Perform the desired number of repetitions while maintaining good form.
Tips:
- Don’t let your knees cave in; they should track over your toes.
- Keep your head neutral and avoid looking up or down too much—keep your gaze forward.
- If you're new to squatting, start without weight to focus on form, then gradually add weight (like a barbell) once you're comfortable with the movement.
For access to more workouts, please visit the TeamSwoh store to purchase the training program(s) that best meet your fitness needs.
