{"id":7937,"date":"2019-09-03T03:30:47","date_gmt":"2019-09-03T10:30:47","guid":{"rendered":"https:\/\/www.arizonafoothillsmagazine.com\/fitness\/?p=7937"},"modified":"2019-09-02T15:36:15","modified_gmt":"2019-09-02T22:36:15","slug":"want-better-results-in-the-gym-add-shifting-to-your-lifting","status":"publish","type":"post","link":"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/workout\/want-better-results-in-the-gym-add-shifting-to-your-lifting\/","title":{"rendered":"Want Better Results in the Gym? Add Shifting to Your Lifting!"},"content":{"rendered":"\n
\"\"<\/figure>\n\n\n\n

Do you feel your\nworkouts are getting boring?  Do feel as though you\u2019re not seeing results?\nMaybe, you experienced picking something up during your everyday life that\u2019s\nreally not that heavy, but you still tweak your back.  Whatever\u2019s going on\nwith your current workout routine and day-to-day life, adding shifting to your\nlifting routine will be beneficial! To have a better understanding of what I\nmean by adding shifting to your lifting, let\u2019s take a look at what weight\nlifting traditionally is.  <\/p>\n\n\n\n

Often times when\nwe discuss weight lifting or resistance training we are dealing with lifting an\nobject (dumbbells, barbell, kettle bell, ourselves, etc.) and in doing so, we\nare going against gravity.  In addition, we must you momentum in order for\nthis to occur. After all according to Newton\u2019s Law: Force=Mass X Acceleration.\nMany people will go to the gym, lift weights (Mass) in one plane of\nmotion.  We have three planes of motion. Examples of exercises in the\nSagittal include lunges, bicep curls and chest press. Examples of exercises in\nthe Frontal Plane include: side lunges, lateral raises and ice skaters.  A\ngreat example of an exercise the Transverse Plane is the horizontal woodchopper.\nThe Transverse plane is the plane most people do not exercise in and this is\noften times where we get hurt. Think about this scenario:  You are able to\ndeadlift 80 lbs., 100 lbs., maybe even more, but you go to grab the laundry\nbasket off to your side pick up and then twist to set it on the table and you\nthrow out your back. Or you have a child and he or she is running around and\nyou pick him\/her up twist and there goes your back.  These are just a\ncouple examples of daily activities where we are shifting. The following are\njust a few exercises that you can start to incorporate the shifting concept\nto.  <\/p>\n\n\n\n

  1. \u00a0Planks – Instead of just holding plank, shift your weight side-to-side, front to back or in a circular motion.<\/li>
  2. Lunge and rotate – You can rotate to the knee that is forward, the knee that\u2019s back or rotate both ways.<\/li>
  3. Push ups and then rotate or push up and then move your body side to side, front to back or at an angle.\u00a0\u00a0<\/li>
  4. Bent over dumbbell rows with a twist.\u00a0 Start with the dumbbell on the opposite side of your body as the arm that will do the rowing and pull the weight across your body as you pull it up and back.<\/li><\/ol>\n\n\n\n

    The above are just\nsome examples, but you can see with these how they can apply to your daily life\nas well as they are a great way to work more muscles, burn more calories and\nchange things up.  So the next time you go into the gym to lift, don\u2019t\nforget to shift with some of the movements.  <\/p>\n\n\n\n

    \"\"<\/figure>\n\n\n\n

    Scott\nKeppel is the owner of Scott\u2019s Training Systems<\/a>, a world-class coaching facility in Chandler,\nArizona. He is a nationally certified trainer through NASM and ISSA. His\nmission is to empower women of all ages and fitness levels. For more\ninformation head to scottstrainingsystems.com<\/a> or check him out on Instagram\nat @stsnation.<\/p>\n","protected":false},"excerpt":{"rendered":"Do you feel your workouts are getting boring?  Do feel as though you\u2019re not seeing results? Maybe, you…\n","protected":false},"author":22,"featured_media":7939,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[63],"tags":[512,193,491,493,715,716,717],"class_list":{"0":"post-7937","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-workout","8":"tag-fitness-advice","9":"tag-fitness-tips","10":"tag-lifting-for-women","11":"tag-lifting-tips","12":"tag-scott-keppel","13":"tag-scotts-training-systems","14":"tag-weightlifting","15":"cs-entry","16":"cs-video-wrap"},"yoast_head":"\nWant Better Results in the Gym? Add Shifting to Your Lifting!<\/title>\n<meta name=\"description\" content=\"Do you feel your workouts are getting boring?  Do feel as though you\u2019re not seeing results? 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