Bulgarian Bag Workout Mistakes Many Women Make

Bulgarian Bags are total body workouts that have immense benefit vis-à-vis health and fitness. In fact, Bulgarian Bag workouts are especially recommended for women as these are also functional workouts i.e. they improve flexibility, strength and agility so that your daily functions are easier to perform.

Nevertheless, many women commit some common mistakes that really dilute the beneficial impacts of Bulgarian Bag training and can even lead to injury. Knowing how to avoid these is essential to gain the most from your Bulgarian Bag training sessions.

Using a Bulgarian Bag that is Too Heavy or Too Light
Selecting the right weight is vitally important for Bulgarian Bag workouts as it allows you to train your body with maximum impact while reducing chances of injury.

Do remember that the ideal weight varies according to individual physical condition and inherent strength. In general, women can safely start with a
Bulgarian Bag weighing 8kg.

The sandbag is very similar to the Bulgarian Bag, but it’s a slightly different shape. The Dangerously Fit sandbag is great because they have many handles to choose from and really help you build strong powerful shoulders.

However, some women (especially those who exercise regularly but not with the Bulgarian Bag) try to go for a heavier weight from the very beginning. While this is OK if they are comfortable with it, do remember that a lighter weight allows you to master the form and technique quickly.

On the other hand, many women underestimate their own physical strength and the heavy look of the Bulgarian Bag makes them scared of injuries. They begin by using a much lighter weight which actually compromises the intensity of the training.
When done correctly, Bulgarian Bag workouts are absolutely safe and give wonderful results in real quick time. Click here to watch some excellent video tutorials.

Using the Back Muscles to Swing the Bulgarian Bag
The swing is a basic Bulgarian Bag workout that uses the power of your hips to make the Bulgarian Bag move to and fro between the legs till the shoulder height. However, many women do not master the right way of thrusting the hip forward and end up using their lower back to push the Bulgarian Bag upward. They bend too much so that the hips move outward resulting in excessive pressure on the lower back.

Moreover, excessive bending forces the head to move down and the spine to bend resulting in a hunched back. This incorrect form puts tremendous pressure on the entire back and spine and may lead to injury.

Bending to Rack and Un-rack the Bulgarian Bag
To ‘rack’ a Bulgarian Bag is to put it in its resting position and to ‘un-rack’ it means lifting it from the resting position and holding it the right way. Women typically do not maintain the right form and tend to hunch while racking and un-racking.

Again, this stresses out the spine and surrounding back muscles; making the back susceptible to injuries.

Wearing Inappropriate Shoes
Women are prone to wearing soft, fashionable workout shoes while doing Bulgarian Bag workouts. However, it is best to leave your stylish footwear at home and wear something hard and practical instead.

Bulgarian Bag exercises require you to maneuver and control a heavy weight so you should be able to dig your feet into the ground really hard in order to get maximum stability. Soft shoes do not provide such kind of grip and you can easily sprain your ankle. If you are a trainer, make sure to verify that you have cec certification in Bulgarian Bag Courses learn how to train with the Bulgarian Bag.

Things to Keep in Mind When Training With A Steel Mace

Steel mace workouts has its own charms and benefits. You enjoy your sessions more when you exercise under the open sky amidst a cool and refreshing environment. Without doubt, working out at your neighbourhood parks or beaches is more attractive than having to exercise within a closed gym.

With a certified steel mace instructor to guide you, training outdoors is perhaps the most enjoyable way of incorporating exercise in your daily routine. However, it’s not always smooth walking with outdoor exercise… in fact it can become quite unsafe if you don’t follow certain precautions.

Always check the Weather Report
The weather can be a great spoilsport for outdoor activities even if it’s your regular workout sessions. Yes, don’t let the weather spoil your plans of doing some serious exercise…always check the weather report in advance. You may have to change your regular attire or even abandon a session if inclement weather is forecast.

Be Attentive to your Comfort
Macebell training in a natural atmosphere where the environment can change anytime without prior indication. Unlike the controlled atmosphere of gyms and indoor workout areas, you cannot really control the temperature, humidity, sunshine etc when exercising outdoors.

That is why it is all the more important to listen to your body and stop immediately whenever you feel dizzy or breathless. Too much of heat or cold can disturb your body’s natural balance and make you feel uncomfortable. Never continue training with a steel mace in such a situation but speak to your trainer instead.

Stay Hydrated
Macebell personal trainers don’t get tired to remind you that staying hydrated is vitally important no matter what the season is. Always remember to drink water or health drinks before, during and at the end of each workout session. Do it even if you are not particularly thirsty. Inadequate intake of water will leave you exhausted too soon and you may be forced to quit midway through the session.

Exercising Outdoors during the Summer Months
Summer is the time for blue skies, fresh air and strong sunshine. Exercising outdoors during summer can be enjoyable but you need to protect yourself from heat-related ailments. During summer, try and arrange for workout sessions during early morning or evening when the sun is not so strong.

Wear light coloured, loose-fitting attire that allows easy circulation of natural air. Tight clothes restrict free flow of air and can make you feel breathless especially when you are working hard under s scorching sun.

Exercising Outdoors during the Winter Months
Winter too presents some unique problems for those who wish to continue exercising even during the freezing months. You can check out their Steel Mace Australia Facebook group to find out which outdoor companies are still running some classes during winter.

If heat stroke is the danger during summer, hypothermia and frostbite are the hazards during winter. Know more about these two conditions and learn to identify their symptoms at an early stage so that further harm can be prevented. Never dress too heavily as it again constricts the free flow of air.

Always dress in layers so that you can remove a jacket or two in case you are sweating profusely. It is best to experiment with different clothing till you find the right combination to wear during winter workouts. Remember to keep your ears, hands, feet and head protected from direct exposure to cold.

Seven Best Exercises You’ll Learn At Your Personal Trainer Course

Are you interested in participating in a marathon? Do you want to burn up more calories by doing something more other than hitting the gym? Then trying out boot camp exercises is the answer. Personal training workouts are fast, intensive and rigorous.

If you want to try out these vigorous workouts, then you can start seven boot camp exercises. But, before you start your exercises, do warm exercises so that you don’t strain your muscles. Also, ensure you drink enough water to keep hydrated. Here are the 7 Best exercises you’ll learn during your personal training certification.

Push Ups
First, lie flat on the ground after which bend and place your arms on parallel to your shoulders. Then, push up and ensure that your upper body is parallel to the ground. Another important factor to keep in mind is that while you push up, your toes must be touching the ground. Begin this workout with 10 push ups and then keep increasing as your stamina increases.

Squat Jumps 
As the name goes, you have to first squat and ensure that your thighs. Keep your hands straight and ensure it is parallel to the ground. When you jump, push your body high in the air and put your hands down. This work out strengthens your calf muscles as well as gives a firm tone to your butt.

Squat Kick Outs
As the name suggests, you spread your legs and squat in such a way that your thighs are parallel to the ground. Push your butt out like as if you are sitting on a chair. Next, clasp your hands. Then, put your body weigh on your left leg and kick out your right leg. Remember, it should be straight and then come back to the starting position. Now, change sides so that you kick out your left leg by putting your body weight on your right led. This exercise helps in reducing the bulging bellies. I learnt this fantastic exercise during a course for fitness trainers, it really helped me to tone my butt in a way that no other exercise did.

Leg Outs
This is another belly fat reducing exercise. First, lie on your back and lift your lower body. While your thighs will give your back the balance, your legs must be suspended in the air. Next, push your legs out so that it hovers above the ground. Keep your hand behind your head during this workout. Practice this boot camp exercise at least 10 times.

Jack Knives
First, stand straight with your legs apart. Then, slowly squat like as if you are sitting on a chair and spread out your hands. Next, you touch your hand to ground while maintaining your squat position. Slowly, put your right left out and then your left leg. All your weight will be on your hands and toes as you reach the plank position. Then, do at least five push up without touching the ground. If you find it difficult, bend your knees and then do the push up. Once you finish the push ups, slowly come back to the starting position.

Walking Lunges
First, stand straight with your feet apart and your hands on your waist. Then, with your right leg take a big step forward. Slowly, bend your left leg so that it hovers over the ground. Stay in that position for a few seconds and then return to your standing position. Do the same exercise but this time keep your left leg out and bend your right leg.

Ball Squats
This is a simple personal training exercise. Spread your feet apart and hold the ball between your hands in front of your hips. Slowly bend and squat, keeping the balance between the ball in your hands and your feet. Slowly come to the starting position.

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Choose A Quality Kettlebell Certification

For most people, fitness issues are mainly related to weight and no amount of dieting works. Personal trainers are the answer to all these woes. With years of experience and technical training in fitness these personal trainers are the best option.

Personal training has become highly competitive therefore it is very difficult for you as a customer to know whom to go to. Each fitness trainer will make more or less the same claims of their expertise and the services provided so the choice can be difficult. Make sure you hire a coach who did his kettlebell online qualifications in Australia where they get more experience in the field while studying. LEVEL 1 KETTLEBELL CERTIFICATION

As in most cases, first impressions are vital when you wish to choose a personal trainer. Remember, personal training salary will be quite high if he his qualified and has a minimum of 2 years experience. This is where personal trainer will really stand out.

In the first visit itself he will be able to establish a personal rapport with you. This is a crucial part because if your personal trainer is going to work closely with you, then you must share a good working relationship. The trainer must be able to motivate you and assure that you can achieve good results. You can also look at testimonies from other clients who have benefitted from personal training. In fact a good personal trainer will also encourage you to interact directly with past clients so you can gain more information.

In addition the Personal trainer will encourage you to share your concerns and expectations from the workout. This will ensure that the workout is focused on your specific needs rather than a one size fits all kind of regime. The kettlebell trainer will also take your interests into consideration so that he can include variations in the workout. Don’t blame yourself if you get bored of exercising. Most people react similarly. However the key is to find an activity you like and stick to it.

Personal training will help you to do so and in fact it is an indication of their expertise. Further if you want to know more you can even quiz your potential trainer on their professional kettlebell online cec certifications. Although this is a highly practical job, remember that technical knowledge is a must. Moreover a good personal trainer will also have completed additional trainings to keep himself updated.

A personal trainer is not just someone who is going to be around while you exercise. He is going to be the main person to lead you as attempt to have a healthier life. So make an informed choice without being overwhelmed by advertisements.