Gym time is precious, and you don't want to waste it waiting around for a popular weight machine to become free. The lat pull down is a favorite among many gym goers, but you can work your back with free weights. And free weights will challenge your core too.
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Either you love it or you hate it. Regardless of your feeling for it, strength training is an important part of a fit life. So how much do you know about it.
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I'm a huge fan of strength training with a buddy, and recently at the gym, I've been hearing a lot about forced repetitions where your weight lifting partner does more than just spot you. If you're not familiar with this term, allow me to explain. If a woman is lifting weights and she has reached her limit and can't do another repetition on her own, someone will assist her with one or more repetitions.
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Whether you're using dumbells or a weightlifting machine, you aren't doing yourself any favors by cheating. So make sure that for every rep, you complete the full range of motion for the exercise.
If you're using free weights, this means returning to your starting position after every rep: If you're doing bicep curls, lower you hands all the way down and bring them all the way back up. To get the most complete range of motion when using a weight machine, you should lower the weight so it almost touches (but doesn't quite touch) the weight stack below.
If you're not sure what the range of motion should be on a particular exercise, ask a trainer at your gym.
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DrSugar is in the house and answering your questions.
Dear DrSugar,
I had an emergency appendectomy last Wednesday, and I'm wondering if you could give some tips for a post-surgery exercise routine. As an avid runner, kayaker, and rollerblader, it's driving me a little crazy that I can only really shuffle around.
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