exercises's posts - English uPOST

I’ve been doing that pull-up program we posted two weeks ago, and guess what? It works. At the beginning, I could do about half a pull-up, and now I can get my nose up to the bar. I also more than doubled the amount of time I can hang from the bar with my arms flexed. Here’s how I did it.

I did box jumps for the first time last week. I mean, I’ve probably jumped on boxes before, but I only recently visited a gym that had a dedicated plyo box. A box made for jumping. It was fun.

Crunches and planks aren’t everything. If you want to strengthen your core, you need to think bigger. Your core includes all the muscles in your torso, from your shoulders down to your hips. And it does a lot more than help you sit up.

Handstands are fun and impressive, besides just being a great workout. But if you’re having trouble even getting your feet off the ground—hey, I’m right with you—try walking your feet up a wall.

A proper push-up takes you all the way down to the ground—but it’s easy to cheat by only going partway down. To be sure you’re getting the full challenge and benefit out of each rep, pick up your hands every time your chest hits the floor.

Gym machines get a bad rap from fitness pros who prefer free weights. And it’s true, many are actually overkill. However, if you’re new to the gym, these seven gym machines are a solid balance.

Despite the weird name, “deadbug”s work your core unlike any other exercise. Crunches and sit-ups do very little to resist letting your back arch and “extend,” which can then contribute to posture problems and low back, knee, and hip pain. This is where deadbugs come in.

Being able to touch your toes definitely means you’re flexible, but it’s also a fair indicator of how well you can lift heavy objects, move around in everyday life, and squat or deadlift in the weight room. If you can’t reach your toes, these exercises will help.

Breaking up long hours of sitting at your work desk with stretching or walking breaks sounds very nice in theory, but regularly putting it into practice is easier said than done. Well, here’s a yoga routine that takes you only three minutes to complete. Plus, you don’t even have to leave your desk.

iOS: Anyone struggling with stress understands that even a little time to relax can help a lot, and Breathe for iPhone is an app that walks you through simple breathing exercises to help you relax, de-stress, and find a little peace.

Most people would be happy to do any pull-up, but you still need to follow the cardinal rule of strength training: use proper technique and form. This video from Buff Dudes can help by addressing some common pull-up bad habits.

Sitting in front of a screen all day can wreak havoc on the spine. Our posture changes, and that can cause some serious long-term damage. Dr. Eric Goodman, creator of the Foundation Training program, offers these three no-equipment exercises to help.

Kettlebells are a fun alternative to dumbbells, and their unique shape allows you to do some things that aren’t practical with other kinds of equipment—like the famous kettlebell swing.

Flexibility is very important, especially as we get older. Here are some basic, everyday stretches to improve and maintain your flexibility.

Pulling your hamstring muscle is a common injury for anyone who sprints—including soccer players and runners. Maybe you’ve already pulled yours. The Nordic Hamstring Protocol, which centers around the exercise shown in this video, can help.

The story around squats is confusing. Some say “squat every day” while others warn “squats are bad for your knees!” The truth is in the middle—squats are amazing for building lower body strength, but at the same time they can cause problems for the uninitiated. Let’s get down to the nitty-gritty of the barbell back…

A suspension trainer like TRX is a great way to make your home workouts more flexible and challenging: just hook the set of straps to a door or other sturdy anchor, and you’re ready to go. This clickable graphic gives you a ton of ideas for what to do once you’re set up.

It’s hard to get stronger by doing planks and push-ups if your wrists can’t comfortably support your weight. Here are some strategies to work around those tight wrists and eventually improve your strength in them.

No-equipment workouts are convenient and can build strength, but when you’re bored with push-ups and squats, here are some advanced moves to try.

When the workday is in full swing and your boss is starting to get on your nerves, it helps to take a little time to relax and let go of the stress that's been building up over the course of the day. Even if you can't get away from your desk, some simple breathing exercises can go a long way toward making the rest of…