Dallas, TX Personal Trainer's Fitness and Exercise of the Month

Dallas, TX – Personal Trainer’s Exercise of the Month –
Since most people are struggling to get in time to workout, this months exercise of the month is a great exercise. It is a combination exercise (working more than one muscle group) and gets your heart pumping.

 Squat Thrusts

• Place dumbbells (or bar) on shoulders with palms facing each other pulling your shoulders down your back and keeping your abs tight. Feet can be hip width apart or a little wider based on how it feels.
• Begin movement by moving from your hips (like you are sitting down), engaging your abs, and keeping your dumbbells on your shoulders (don’t let them move forward) and your elbows tucked in by your ribcage or side.
• Squat down as far as you can with your hips.
• Pressing through the hips and heels as you squat up and pressing the dumbbells to the ceiling squeezing your glutes at the top of the movement.
   
  Things to focus on
  1. Knees – Many people squat using their knees. Focus on your hips performing the movement.
  2. Core – Your Core should be engaged throughout the entire exercise
  3. Shoulders – Your shoulders should be down your back. What does this mean? It would be as if I was right behind you with both hand on the tops of your shoulders and pulling them down as far as I can. Not only will if help with form but it will help you isolate the muscles. You should do this every exercise and see what a difference it makes on the particular muscle group you are

  

  working on.Different options once you have gotten the form down:
  1. Change the repetitions up (6 – 25 )
  2. Change the weights (light to heavy)
  3. Change the time (short to long)
  Always change up your workout. Make your body adapt to the changes so it has to work harder which means you body will burn more calories.

  Consult your doctor before starting any new fitness and nutrition program
  
   

   

  

   

  

  

  Dallas, TX – Personal Trainer’s Exercise of the Month

   

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