Kidokinetics RVA’s Post

Tips for Performing Close Grip Bench Press: Here’s a video where I share my Close Grip Bench Press tips! ✅ Tuck your elbows in to maintain proper alignment with the force direction. ✅ Use a shoulder-width grip to lower the risk of injury. ✅ Follow a half-circle bar path to enhance strength and stability. ❌ Don’t let your arms flare out, as this can misalign them with the resistance. ❌ Avoid a grip that’s too narrow, as it can strain your wrists. ❌ Steer clear of a straight bar path to prevent a loss of tension. #gymtips #closegripbench #benchpress #triceps #tricepsworkout #fitness #workouttips #gym #exercise

SA Chest Supported High Cable Rows mistakes! Here is a video showing the wrong way vs the right way of performing the single arm chest supported high cable rows. Proper Technique: ✅ 1. Keep your elbow close to your torso throughout the exercise. ✅ 2. Use an unwrapped thumb grip for optimal lat engagement. Common Mistakes: ❌ 1. Allowing your elbow to move too far from your torso. ❌ 2. Wrapping your thumb around the grip, which increases biceps and forearm engagement. #gymtips #backday #backworkout #cablerows #highcablerows #latpulldowns #exercise #fitness #workout #bodybuilding

Start ‘Em Young! Primary School Fitness Fun 🏃♀️🎉 "For primary school kids, fitness is all about keeping it fun and playful! At this age, the goal isn’t to turn them into athletes but to help them develop coordination, strength, and balance. Think obstacle courses, animal movements, and simple bodyweight exercises like squats and hopping. Let’s make fitness a game! 🎲#ActiveKids #PrimarySchoolFitness #FunAndFit"

I was speaking to a young person at the gym the other day. They really like using weights and weight machines to get stronger and build bigger muscles. And to get stronger for their sport. I suggested doing some functional strength training using body weight and a range of different equipment as well as flexibility moves. For example: * hanging * jumping  * paralletts * kettlebells  * battle ropes * using the sled * sitting on the floor * grip strength training * squats/split squats/lunges The person told me that functional training is more important for people as they get older. I guess that may be the perception. But being able to move your body with strength and confidence is important at any age. Building a foundation of muscular strength and ability are crucial to help safeguard us we get older. Balance, strength, and flexibility are essential as we age so we can remain independent, avoid falls and injuries. And keep living life how we want for as long as we can. I do more functional training than weights/machines. I really like the variety and the challenge of different ways to move my body. #flexibility #FunctionalTraining #StrengthTraining #ConditioningWorkouts #HighIntensityTraining, #noexcuses #MuscleBuilding #VersatileTraining #ResistanceTraining #FitLife #FitnessGoals #TrainHard #fitover40 #fitover50

When should I start weightlifting? 🏋️♂️ The appropriate age to start weightlifting will differ from person to person. Typically, for younger individuals around 10-13 years old, the focus should be on bodyweight exercises, stretching, sprinting, and light weight movements to practice proper form. As you get older, around 14-16 years old, you can start increasing the weight. By 16-18 years old, you can start seriously upping the weight and resistance. What age did you start weight training? 🤔 —— #weightlifting #exercise #fitness #bodyweight #strength #technique #injury #highschoolfootball

I didn’t run on Friday, like I usually do; I got there right at 3, so I went straight into my workout. After our stretches, I did… • Squat Machine: I used a new squat machine. I pretty easily did 2 sets of 12 w/ 135 lbs, & I did 1 set of 12 w/ 155 lbs. • Pullback Machine: 2 sets of 12, 1 set of 15 w/ 20 lbs. • Leaning Shoulder Flys: 3 sets of 12, each arm, w/ 15 lbs. dumbbell. • Shoulder Press: 3 sets of 12 w/ 45 lbs, each arm. • Tricep Pulldowns: 1 set of 12 w/ 50 kgs, 2 sets of 12 w/ 55 kgs. • Bicep Curl Machine: 3 sets of 12 w/ 65 lbs. @jjrecoveryfitness #fitness #fitnessmotivation #fit #healthy #healthyliving #workout #workouttime #workoutroutine #muscle #muscles #musclebuilding #musclegain #strength #strengthtraining #exercise #exercises #run #running #runhappy #runrunrun #fast #slow #slowrun #slowrunner #slowrunning #fastrun #fastrunner #fastrunning #fastrunners #slowrunners

🛑 Ready to take your push press game to the next level? Here are two key tips to perfect your form and prevent injuries! 🏋️♂️ 1️⃣ Shoulder Engagement: Keep those shoulders actively engaged and not slouched. This stabilization is crucial for maintaining control of the bar and protecting your shoulder joints. Engage your shoulders from start to finish for a stronger, safer lift! 2️⃣ Elbow Alignment: Start with your elbows slightly in front of the barbell, not flared out to the sides. This alignment ensures a straight path for the bar during the press, making your movement more efficient and powerful. Incorporate these tips into your routine and feel the difference in your performance! 💪 #PushPress #FitnessTips #ShoulderEngagement #ElbowAlignment #StrengthTraining #LiftSmart #GymLife #FitForPurpose #fitness #personaltrainer #education #gym #workout #fit #training #exercise #muscle What type of Personal Trainer would you be? Take our FREE quiz at https://trai.nu/quiz

The reverse-lunge is one of my favorite leg and butt exercises, for those who can do it safely. Far easier on the knees than forward lunges, and without the potential low back stress and spinal compression of barbell back squats. They do a great job of working the frontal thigh (Quads), "inner & outer thighs" (adductors and abductors)...and...can I get a drum roll please...your butt (glutes). Beginners and people with poor balance should do these while holding onto something for balance. More advanced trainees with decent balance might be able to do them without holding onto anything. Really advanced trainees can do them while holding dumbbells, to add more load to the working leg. To increase the range of motion, for even better butt/glute activation, you can also do them off a slightly elevated platform. #springfieldmo #personaltraining #personaltrainer #gym #exercise #fitness

Exercise Secrets 🤫🔒 Hand & Feet Positions! In the gym, we often stress about the perfect form in bicep curls or leg presses, thinking every detail counts. 🏋️♂️ Surprisingly, holding weights close or far apart matters little in bicep curls; triceps exercises don't care about your grip. 🤷♀️ Leg presses? Point your feet in or out—it won't drastically change how your leg muscles engage. 😅 Don't sweat the small stuff; sometimes, it's okay to keep it simple. 🤔 #FitnessTips #WorkoutWisdom #ExerciseForm #GymMyths #MuscleEngagement #GymFacts #StrengthTraining #FitnessMyths #Weightlifting #TrainingTips

Upright Rows mistakes! Here is a video showing the wrong way vs the right way of performing the upright row! Correct Technique: ✅ 1. Keeping your elbows in line with your shoulders minimizes the risk of injury by maintaining proper shoulder mechanics. ✅ 2. Using a wide grip helps ensure proper alignment with the resistance, promoting better muscle engagement and reducing strain on the shoulders. Common Mistakes: ❌ 1. Raising your elbows above shoulder level can lead to shoulder impingement and increase the risk of injury. ❌ 2. Using a narrow grip can cause poor form and reduce the effectiveness of the exercise. #gymtips #uprightrows #uprightrow #shoulderworkout #shoulderday #shouldersworkout #fitness #gym #workout #exercise