Form and Technique

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You can work out until the proverbial cows come home, but if you do not have proper form, you are making the process take that much longer. Proper form is KEY to success. Form over speed equals results. Its a simple formula that works time and time again. You don’t have to be a fitness professional to have good form either. It starts with self-awareness, and is followed up by listening to the instruction and tips from those in the fitness industry who can help you. Video yourself, or watch yourself in the mirror, to ensure you are doing your moves properly to get the best possible results. Here are a few tips in some standard moves that you can start with:

1. SQUAT–all the weight should be in your heels. Feet should be hip width apart, toes pointing forward (in a traditional squat). Your butt should be back, back flat, and chest up. Your range of motion will depend on the mobility through your hip flexors and hamstrings. Be sure to not let your knees go over your toes or let your heels come off the ground. 

2. LUNGE–your ears, shoulders, and hips should all be in alignment. Think of a pole running through a carousel horse. Toes pointed forward, legs bent making ninety degree angles. Your knee should not go past your toe and your body posture should be tall. 

3. PUSHUP–hands wider than your shoulders so that the work is in your chest, not your triceps (for a standard pushup). You should be in solid plank form. Gaze out, not down so as to keep your neck and head in alignment. Your butt is down, back is flat, and hips are lifted. Body stays in plank alignment and as your elbows bend and your body pushes towards the floor and back up. 

4. PLYOMETRICS–start and stop from the squat position to keep your knees safe. Always land toe, ball, heel. Explode off the ground and land as softly as possible. 

5. PLANK–hands directly under your shoulders. All the weight pressed into your heels. Butt down, back flat, hips lifted, neck and head in alignment. 

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