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If your push ups are too easy you can perform them with your feet on a ball. By raising your feet you add more resistance to the upper chest muscles, much like the incline bench press. The swiss ball also adds the extra challenge of maintaining your balance while performing the exercise. The instability challenges your core and activates the abdominals, low back and obliques.
The barbell complex is a "hybrid" exercise combining the hang clean, back squat and shoulder press. There are many variation of this exercise, but most often it is performed with an Olympic lift, squat, push and pull. It's very demanding on your short-term energy systems and is effective for conditioning for sports. You can use a PVC pipe, wood dowel or empty barbell to begin. Once you feel comfortable with the movements you can slowly add weight.
The barbell forward lunge strengthens the glutes and thighs. You can take a shorter step forward if you are just learning to perform lunges. Once you have performed a few sets you can increase your stride length to activate the hamstrings and glutes. Dumbbells may be used in place of a barbell if you have difficulty balancing the bar on your back. The barbell forward lunge can be included in your lower-body workout or circuit training routine.
The leg-tucked medicine "med" ball crunch strengthens the abdominals and obliques. The med ball makes flexion of the spine more difficult, therefore increasing the difficulty of the exercise. Depending on your goals - choose a lighter ball for muscular endurance or a heavier one for muscular strength. The leg-tucked position decreases the hip flexor involvement.
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The ISSA program design is excellent and caters to many learning styles. After taking this course I feel that I have rightfully earned my title and I know I will be properly equipped to help people change their lives in a healthy and positive way.
My experience with ISSA was amazing. I was so impressed with the online self-study program and how it was organized. I was equally impressed with the staff support, knowledge and integrity!
ISSA has been outstanding when it comes to educating and certificating their students. The material is easy to ready, with rich content, and well structured.
The program is organized, well-priced, and super informative. It took me only four months to complete my certification.
The ISSA courses are wonderful. I love being able to work at my own pace. They have so many certifications to choose from. ISSA has really helped take my career to the next level.
ISSA gave me the opportunity to work independently to study, complete work, and gain knowledge on becoming a personal trainer.
I am so impressed by the level of professionalism and thoroughness that ISSA offers to trainees.
I needed a online option that would meet my needs so I could study and also work, the course more than met my needs and expectations.
Their courses work well with my very busy schedule. ISSA's support team has always answered any questions in a timely manner whether it by phone or email.
I have already recommended ISSA to people who have reached out to me inquiring about my satisfaction and thoughts and I will continue to do so.
This has changed my perspective on what needs to be done to compete and win!
Not only was the program extremely informative, but the final exam was challenging and really put what I had learned to test.
I am so proud to be part of the ISSA family. When I became certified back in 2011, I never knew how quickly my business would become so successful.
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