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04.18.2016

ConfidenceKini Challenge: Upper Body Strength (W3D3)

Today’s To-Do List:
[ ] Weighted Workout: Upper Body Strength

[ ] Photo Challenge

[ ] Community Check In

Upper Body Strength

  • Choose a challenging weight for today’s workout… stretch those comfort zones

W3D3_upper_body_back_shoulders_arms_workout_strength_training_women

Daily Photo Challenge
COURAGE TO SHARE:  Healthy living gives us confidence in more ways than we could ever initially imagined. Being just 3 weeks into this challenge, what do you now have the courage to share? Something personal about yourself? Perhaps your progress photo?! Share anything you have the courage to comfortably share 🙂

#LGAccountability #LGTeamKini
Tip of the Day: Last week, Anthony, my husband made an appearance on here with a tip on how to test your max ((you can read that post HERE)) If you’ll stick with me while I plug him for a moment ((#ProudWife)) Anthony is an amazing all around athlete… he is so physically built from strength training yet can run a mile in 6 minutes, having not run for months. I also admire how he overcame a serious back injury and how in a world that is all about quick fixes, he always stays true to the path that that entails morals, hard work and lasting results.

So Anthony is back with “Q+A with Anthony” and if you enjoy it, let me know and I’ll let him stick around a little longer lol. I am confident his perspective on more traditional weight training will help us all make strides with our goals!
Question: a few days ago, Christie P ((woohoo, she’s back on Instagram as @kikikinifit)) asked me about how to handle muscle imbalances. I will give my opinion as well but I’m going to first give Anthony the floor!

Anthony’s Answer: “I’ve been known to takeover Lauren’s Snapchat on occasion but I feel like I’m moving on up with her allowing me to answer a question or two on here. I must be special hehe. Regarding muscle imbalances, I first would like to address why it is important to correct them. A lot of us have physical goals, so for aesthetic reasons imbalances aren’t great, but it really goes beyond that. I’m all about injury prevention, so if you notice one leg/arm/body part stronger than the other, it’s pretty important to act on it. A more dominant muscle will take on greater workload during training, especially when it gets tough/challenging. During this time, it will make those stronger muscles stronger and not properly train the weak side. This means that if an imbalance isn’t addressed, it can get worse and injuries can arise. Just think if you’re doing a squat and you shift to one side, it can throw off your entire body, specifically the spine.
To begin correcting muscle imbalances, I would start with relearning the movement and making sure each side is getting trained exactly the same. To start over with form, I suggest significantly lowering the weight you use. Do as much research as you can on proper form, video tape yourself and watch the film to see how you can improve, especially with fundamental movements like squats, deadlifts and presses. Lauren has a great thought on how to bring up that weaker side, so I’ll jump off here. Thanks again for reading.”
Right when Christie asked me about this, I had to tell her that I swear one of my glutes is bigger and stronger than the other. I’m not crazy… I swear it’s true! Like Anthony said though, it’s not just for physical reasons that I care, it’s really important to keep proper form that I work to bring up that weaker side. I do this by training unilaterally. Typically, we want to train each side the same, but if you notice a weaker side, work just that side a tiny bit more through movements like single arm curls or single leg lunges. Also, I find a pre-exhaust very effective. Whatever your weaker side is, do a set or two of 15-20 reps of a unilateral movement only on that side at the beginning of a workout. For example, I would do, a set of 20 reps of cable kickbacks on my right side before a lower body workout. If you don’t notice any imbalances, don’t overthink it! If you do, don’t worry, but just be proactive!
Community Check In #LGTeamKini
To hold yourself accountable, check in with the community on Instagram!
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