SoFit Sophie

31/12/2022

DEAD HANG

Why Dead Hang?

1. Decompresses spine.
2. Strengthens grip.
3. Improves shoulder stability.
4. Helps in progressing in pull ups.
5. Best upper body stretch.

How to do it?

Hang on to the bar for 5 seconds, 10 seconds, 20 seconds. As much body allows.

How often to do it?

It can be practiced everyday too.

31/01/2022

FREE WEIGHTS VS MACHINES 🤔

Which is best? ❌

Which is best suited for you ? ✅

Personally I love free weights, however sometimes that isn't necessarily best for me or my trainees.

Where are you in your fitness journey?

A more advanced gym goer will be able to handle more complex compound movements such as deadlifts and front squats🏋️♂️ I prefer to start my complete beginners on machine based exercises and slowly sprinkle in free weight exercises as their training and confidence progresses.

How much time do you have to work out?

Try telling someone who works at a desk for 16hours a day to spend 2hours in the gym warming up on squats… It's not going to happen. Training plans should accommodate this! Different free weight exercises and machines are better for people short on time🕐

PROS of WEIGHTS - 🏋️🏋️‍♂️

• More practical in a home gym.
• You can do an exercise to hit just about any muscle with this simple equipment.
• Free weights help develop greater power, as compared to machines.
• Working out with free weights is a more efficient way to hit most fitness goals, including increasing strength and muscle size, changing body composition, and weight loss.
• The exercises you do with weights better mimic neurological patterns of actual fitness and sports skills than those you can do with a machine.
• Free weights recruit more of the smaller, helper muscles.

PROS of MACHINE – 🤸

• Certain machines are much better at isolating a single muscle or group of muscles for the purpose of overloading it.
• Machines can make more efficient use of space in a gym where there are many people working out at the same time.
• Working with machines can be faster. Changing the load is usually more efficient and quicker.
• For novices at weight training, with a proper introduction and guidelines, machines can be safer.

As the end it is job of your trainer to fit you into the right combination as per your goals and individual anatomy.

31/01/2022

FREE WEIGHTS VS MACHINES 🤔

Which is best? ❌

Which is best suited for you ? ✅

Personally I love free weights, however sometimes that isn't necessarily best for me or my trainees.

Where are you in your fitness journey?

A more advance gym goer will be able to handle more complex compound movements such as deadlifts and front squats🏋️♂️ I prefer to start my complete beginners on machine based exercises and slowly sprinkle in free weight exercises as their training and confidence progresses.

How much time do you have to work out?

Try telling someone who works at a desk for 16hours a day to spend 2hours in the gym warming up on squats… It's not going to happen. Training plans should accommodate this! Different free weight exercises and machines are better for people short on time🕐

PROS of WEIGHTS - 🏋️🏋️‍♂️

• More practical in a home gym.
• You can do an exercise to hit just about any muscle with this simple equipment.
• Free weights help develop greater power, as compared to machines.
• Working out with free weights is a more efficient way to hit most fitness goals, including increasing strength and muscle size, changing body composition, and weight loss.
• The exercises you do with weights better mimic neurological patterns of actual fitness and sports skills than those you can do with a machine.
• Free weights recruit more of the smaller, helper muscles.

PROS of MACHINE – 🤸

• Certain machines are much better at isolating a single muscle or group of muscles for the purpose of overloading it.
• Machines can make more efficient use of space in a gym where there are many people working out at the same time.
• Working with machines can be faster. Changing the load is usually more efficient and quicker.
• For novices at weight training, with a proper introduction and guidelines, machines can be safer.

As the end it is job of your trainer to fit you into the right combination as per your goals and individual anatomy.

# #

06/01/2022

Dumbbell vs Barbell

Dumbbells and barbell both types of equipment have their advantages and disadvantages depending on various reasons. It is very important to set up goals and follow a workout program based on the goals following which best use can be made of these equipments.

*DUMBBELLS*

1. Best equipment for isolation exercises.

2. Allows you to move naturally hence people who struggle with limited joint mobility can use it at ease.

3. With dumbbells arms can be used independently hence even though there are muscular imbalances there is no worry about one limb taking more load than the other one.

4. Saves time when it comes to loading and unloading as compared to barbell.

*BARBELL*

1. Best equipment if targeting hypertrophy (increase in the size of the muscle) because with barbell it is easier to lift heavier weights and most motor units will be involved while performing a movement and in contradictory same is not possible while using the dumbbells.

2. Barbell enables you to progressively overload more effectively and is typically better for your heavy lifts lower body movement barbells can be used more efficiently.

Other than the reasons mentioned above, the best use of equipment can only be made if there is a goal and a workout program prescribed by a professional coach/trainer.

04/01/2021

Plank under the supervision of

29/12/2020

Just another day at gym...

26/08/2020

Though the initial few months of #2020 got a bit of mess and everything seem stuck, but eventually things took a new turn and I am grateful for the new opportunities it has brought. As much as I was avert to taking online personal training classes #2020 pushed me to create and start my new online identity namely

04/08/2020