Skullcrushers (Exercise- how to)

https://www.youtube.com/watch?v=d_KZxkY_0cM –the demonstration video

Welcome FitFam, 

Today’s blog post will be another exercise “how to”. I am sure some of you have heard of the exercise “Skullcrusher” and if not, then today will be your lucky day because this will be the exercise I discuss with you. For starters, the skullcrusher can be considered a more advanced movement because most people who happen to demonstrate this particular exercise tend to not do it correctly (which of course can cause injury), so it is very important before doing this particular exercise, that you take the time to watch proper videos and/or ask a professional so you can reduce your chances of injury. 

 

How Do I Perform The Skullcrusher? (Using the EZ- bar)

 
  1. Use a closed grip, lift the EZ-bar with elbows in as you lie on the bench ( arms should be perpendicular to the floor) – This is the starting position
  2. Keep the upper arms stationary, lower the bar allowing the elbows to flex while inhaling. You will pause once the bar is directly over the forehead. 
  3. lift the bar back to the starting position, extending the elbow and exhaling

What Muscles are being worked on?

  • Triceps 

So hopefully this is one of those exercises that you give a go, and as always before performing any of these exercises consult with a professional if you have any prior injuries or conditions that could hinder you. Thank you for reading.

 

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Your Fitness Blogger,

Shay-lon xxoo

Creatine Supplement Review|ProMera Sports

https://www.youtube.com/watch?v=68kBJ-oioWY

My review on the ProMera Sports Creatine Supplement.

Lemon Lime. 

The Use of the Weight Belt

Happy Monday!

 

I hope all of you had a wonderful weekend and one that kept you productive. Since this is the start of a new week, it means I have a new blog post for all of you. 

 

I am not sure how many of you have used a weight belt or even know when to use one, but figured I would discuss it because many people assume ONLY those that do powerlifting should use one, but honestly, weight belts can come candy for recreational lifters as well with some rules in mind. I don’t particularly use one myself, nor do I own one (They can be hefty in price) but I have used one once or twice before when I was doing internships at the University and was lifting major weights during my squats. Now I don’t lift that much during my squat to use one, but I find that once I get back up to those numbers, it might become useful for me again. This post will be short and to the point, but hopefully it will be helpful to those that have never used one or those who are unsure as to whether to purchase one. 

 

Using a Weight Belt:

 
  1. Belts should NOT be worn all the time
  2. Belts are useful for heavy loads – near max (I say for compound lifts mostly) 
  3. Support the back – can reduce injury when used correctly. 
  4. Helps increase performance for near maximal load
  5. Wearing a belt often can lead to weaker back muscles (lower back)
  6. Could inhibit abdominal muscles motor learning
  7. You DON’T want to depend on a belt for all your lifts 

Now some may agree to disagree as to whether you or I should consider wearing a belt. I have heard both answers, “yes” and “no” and that is perfectly fine. I am more concerned that you know how to use one properly and know when it is most appropriate to use one. I think the most important factor is to find one that fits your stature and works with you and not against you. If you keep some of the tips I listed above in mind, you will find your experience a much better one. For those of you interested in learning a few more things about using a weightlifting belt, I found a nifty article on https://www.bodybuilding.com/fun/lessons-in-weight-belts-how-and-why-to-use-them.html that might be a fun read and give some more insight that I was unable to answer for you. As for wearing a belt, let me know your personal thoughts on it in the comment section!

 

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Your Fitness Blogger,

 

Shay-lon xxoo

Whey Protein Isolate Review

https://www.youtube.com/watch?v=2HsCDH09tB4

This video is from 3-4 days ago 🙂 

It is a review on the EAS MYOPLEX Whey protein Isolate – Chocolate flavor

5 Ways to stay Motivated

  1. Make goals: simple, smart and realistic goals
  2. have a social circle who motivates you to do well and doesn’t discourage you
  3. Reward yourself for your progress: You deserve it!
  4. Use positive words: “I will, I can, I won’t give up”
  5. Go your own pace, don’t make it a race against someone else, because we don’t want you to feel left behind, we want you to feel like you did better this time vs the last

I know this sounds all too simple, but with motivation is discipline and you need both to make the best out of whatever you do. If you follow these few steps, you will start to see some positive changes within yourself 🙂 Good luck!

 

Your Fitness Blogger,

Shay-lon xxooo