Fitness Guide

I am on a mission to help my personal-training clients reach their goals and inspire more people to adopt a healthier lifestyle. Want to keep fit and not sure where to start, check out the videos on my YouTube Channel at Lucas Lim Fitness. 

Playlists

"How to?" Series

How To Do A Barbell Squat
01:56

How To Do A Barbell Squat

The king of all exercises. Squats work your whole body. Your legs bend and straighten to move the weight. Your abs and lower back muscles stabilize your trunk while your legs move. Your upper-back, shoulders and arms balance the bar on your back. Many muscles work at the same time, not just your legs. Setup: Face the bar. Grab it tight with a medium grip. Put it on the top of your traps by dipping under the bar. Raise your chest with your head facing forward. Unrack: Adopt a hip-width stance with the feet turned out as needed. Move your feet under the bar. Unrack it by straightening your legs. Step back with straight legs. Lock your hips and knees. Squat: Take a big breath, push the air down to your core, hold it and begin the squat. Descend by flexing the knees while moving your hips back. Ensure that they stay align with the feet. Keep your lower back neutral and torso as tight as possible Break parallel: Continue all the way down, keeping the weight on the front of the heel. Squat down until your hips are below your knees. Thighs parallel to the ground is not low enough. Drive up: After breaking parallel, squat back up. Keep your knees out and chest up. Lock your hips and knees at the top. Breathe and repeat Filming and Editing by : Tommy Yeo For 1 on 1 personal training / group classes/ collaborations or any other general enquiries, drop me a mail at lucaslim@live.com.sg FOLLOW ME ON INSTAGRAM: https://www.instagram.com/lucascjlim/ FIND OUT MORE ABOUT ME: www.lucaslim.sg

Common Mistakes when Working Out

Common Mistakes When Doing Dumbbell Lateral Raises
02:08

Common Mistakes When Doing Dumbbell Lateral Raises

The lateral raise is one of the best exercises for those looking to build their shoulders. It is a popular isolation exercise that looks like a simple movement but there is actually more that meets the eye. 1) Dropping your elbows- this takes the tension off the middle deltoids and kills the gains. In addition, the upper arms do not go through much of a range of motion. 2) Swinging with the body - this actually reduces the actual load on the detoids and puts unnecessary load on your lower back 3) Not pausing - Many people forget to have a momentary pause at the top of the rep, to add on, many rest at the bottom when lowering the weight. Always maintain tension throughout the full range of motion for better stimulation. 4) Arms are in an overly bent position - This is also known as the L- Bend. Based on the lever arm concept in physics, the further from your body the weight Is, the harder that weight is to lift. 5) Elbows completely locked- this puts too much pressure on the elbow joint. It's never a good idea to lock out a joint. 6) Wrist is not locked - The wrist joint is disposed in a very vulnerable position for injury and is not ideal for good transfer of tension to the deltoids. 7) Using too much weight basically increases the likelihood of the 6 above points from occuring. Everyone has different capabilities. It is really important to know your own limits. Filmed by : Contrast For 1 on 1 Personal training enquiries / Collaborations or any other general enquiries, drop me a mail or a dm! Email: lucaslim@live.com.sg Instagram: https://www.instagram.com/lucascjlim/ Facebook: https://www.facebook.com/lucascjlim/ Twitter: https://twitter.com/lucascjlim

TRX Exercises