Bent Over Side Raise Exercise
November 5, 2008 by admin · Leave a Comment
The rear deltoid head is often an underdeveloped muscle, likely due to most common shoulder exercises, such as over head presses, being less effective at stimulating the rear deltoid head compared to that of the front and side deltoid heads. The bent over lateral raise is an exercise which isolates the rear deltoid and recruits minimal secondary muscles. The bent over lateral raise is similar to the common lateral raise, but as the name suggests, it is performed bent over to recruit the rear deltoid fibres during the execution.
The bent over lateral raise should be performed in a controlled manner, and the form is vital to the effectiveness of the exercise. If form slackens as the resistance increases it can become more of a lat exercise as the larger upper back muscles are recruited to execute the exercise. It is therefore important to keep an eye on form when performing the bent over lateral raise to ensure workload is mainly placed upon the rear deltoid heads.
The rep range 6-12 is commonly said to be a suitable rep range for anybody whos goal is to increase muscle size and mass. This of course is not universal and it would be wise to experiment with different rep and set ranges to see which regime seems to be the most effective for you.
Instructions:
Find dumbbells that are of a suitable weight for you to execute the exercise.
Bend knees, keep back straight and bend over so torso is slightly high then parallel to the ground.
Grasp dumbbells, and keep a slight bend in the elbow joint.
Keeping back straight and with good posture, raise the dumbbells up perpendicular to your body. Keep arms perpendicular as possible to the body throughout the exercise to keep stress on the rear deltoids.
Raise dumbbells so that upper arms are slightly over parallel to the ground.
Descend slowly to the starting position.
Repeat for repetitions.
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Core Exercises - Why Are They Essential?
November 4, 2008 by admin · Leave a Comment
Core exercises are vital in protecting your spine. Whether it’s from everyday activities (e.g. lifting, twisting, bending) or sports performance, and crucially for you everything in-between.
Forget about linking core workouts with 6-pack abs. For those you need fat burning exercises. Get used to associating core exercises with your spine. That’s how you’ll get the best out of them.
Your core consists of your abs, back and pelvis. Why should you evenly strengthen all parts of your core?
Here are the 2 main reasons:
1) Avoid injury and back pain.. There are loads of reasons why we get back pain (see your doctor before any exercise for back pain). But most back pain is caused by muscle imbalances.
Weak lower back muscles and strong abdominals commonly lead to injuries. Combined with weak upper back muscles, you’re prone to poor posture. Even worse if you’re heavily overweight.
2) Improve your performance in ANY activity.. Your every movement is stabilised by the core muscles. No matter what sport or exercise you do, a strong core will give you that extra edge.
The stronger your core is, the better control you will have, meaning a higher quality and efficiency of that movement. Simply put, it’ll be safer and easier to move your arms and legs faster and with more power. That equals better performance.
Core Exercises:
There are loads of exercises that work each part of your core separately. But to get started, do core exercises that work a combination of your abs, back and pelvis.
Your focus is on finding those deep core muscles, with subtle movements. Move on to more specific (and challenging) back and ab exercises, once you have control of these:
Deep Muscle Contraction..
Lie flat on your front and relax.
Keeping your back and hips still, lift your stomach up towards your back.
Focus your mind on the deep muscles.
When done correctly, this is a very small movement.
Hold for 5 seconds and relax.
Repeat 5 times.
Progress by holding it for longer each time, aim for 2 minutes or even longer.
Once you’re used to this movement, practice it wherever you are (lying, sitting or standing). During everyday activities (e.g. standing in a queue), or even during other exercise (e.g. riding your bike).
That small movement is the basis of all your core exercises. Always focus on first contracting your deep core muscles, then initiating other exercise movements.
Plank..
Place your forearms flat on the floor and clasp your hands (create an upside down V-shape).
Lift your body so that your forearms and feet take the weight.
Focus your mind on the deep core muscles.
Aim for a straight line between your neck and ankles.
Hold for 5 seconds and relax.
Repeat 5 times.
Progress by holding it for longer each time, aim for 1 minute or even longer.
Bridge..
Lie on your back, knees bent and feet flat on the floor, arms by your side.
Lift up your hips, let your shoulders and feet take the weight.
Aim to keep your feet below your knees, and a straight line from shoulders to knees.
Hold for 5 seconds and relax.
Repeat 5 times.
Progress by holding for longer each time, aim for 1 minute or even longer.
You’ll feel the pressure in your lower back and bottom. Focus on working your whole core to keep your hips up. Never take the weight on your neck.
Core exercises are essential for everyone, of any age and any fitness level. There’s no better prevention for back pain. Do a variation of general core exercises, and specific back and ab exercises, and you’ll really FEEL the difference.
Popularity: 49% [?]
Core strengthening exercises with ball
November 1, 2008 by admin · Leave a Comment
Core strength is a vital part of any exercise program. Fitness experts everywhere rave about the importance of building core strength. But if you are a beginner, you may not know what your core is or which exercises help build it.
Your core refers to the muscles within your abdomen area and throughout your lower back. These integral muscles help support the rest of your body. Here are some of the most basic exercise ball techniques that will help strengthen your core:
Back Extension
This ball exercise involves laying your torso across the ball while on your stomach. With your hands in the air or behind your neck, you should lift your torso area off of the ball. If possible, you should bring your shoulders up until your body is in a straight line. You don’t want to hyperextend your back, but you want to work as closely as possible to a straight alignment to gain the most health and fitness benefits possible. (This is sometimes called a reverse crunch as it works your lower back.)
Ball Balance
This exercise also involves you laying on your stomach across the exercise ball, with your hands on the floor. Then, you will lift one hand and arm at a time, balancing for 30-45 seconds, working to maintain your balance throughout the exercise.
Butt Lift
With this exercise, start by sitting on the floor with your back against the exercise ball. (It helps if the ball is against a wall for added support.) Then, with your knees bent, you will place your head and neck onto the ball so that you can lift your butt off of the floor. As you lift your butt off of the floor, you will also want to flex your buttocks muscles, building balance and strength in your legs and buttocks area.
Hip Extension
For this exercise, lay on the floor and place your feet onto the exercise ball. You will keep your abs tight while lifting your hips off of the floor. While you are lifting your abs off of the floor, you will want to squeeze your legs and your buttocks, working to strengthen these areas as well as your overall core.
Situps
Another exercise that works to build your core is to lie on the exercise ball on your back, working to crunch your abs. For many, performing crunches on an exercise ball is more comfortable than doing them on a hard floor. This exercise is great for strengthening your core. It also happens to be one of my favorites.
Ball Rotation
This position involves laying on the ball with the center of the ball under your shoulders and lower back. Place your arms across your chest with your palms together and then twist your body from left to right, squeezing your abs and buttocks together to build strength and to increase flexibility at the same time.
To strengthen your core, try to incorporate one or more of these exercises into your workout. By working on these exercises over time, you will build strength, flexibility and balance. Your core will thank you!
Popularity: 37% [?]
Core Balance Training Exercises In Your Core Workout
October 25, 2008 by admin · Leave a Comment
Body balance exercises are often neglected in fitness routines, but having good balance is an important part of overall joint health and injury prevention. One of the reasons that balance training is left out of fitness programs is that it has little impact on how your body looks. Instead, balance training is all about how well your body moves. There are a lot of good looking people whose bodies do work well.
Core Training and functional training is all about getting your body to move more efficiently. When your body moves more efficiently, you are less likely to get injured and you will perform regular activities and athletic activities at a higher level.
A balance exercise is an exercise that is done standing on 1 leg. Your center of gravity shifts when you stand on one leg, so your core muscles must work harder to stabilize your entire body over the standing leg. Running is a 1 legged exercise, so any sport or activity that involves running requires good balance.
Another hidden benefit of doing exercises to help balance while standing on one leg is ankle, knee and hip stability and strengthening. The small muscles around the foot and ankle really get challenged during balance exercises, and standing on one foot can strengthen the arch muscles. In addition, the small hip stabilizer muscles are strengthened when you stand on one leg, and strong hip stabilizers help to control and protect the knee from excessive stress.
When you have injuries to your legs, your coordination and balance on the injured side generally diminishes unless you work on restoring it. If you have twisted your ankle in the past, chances are that your balance on the side you injured is worse than the side that was never injured. The same holds true for knee and hip injuries.
Generally speaking when you have a leg injury, you avoid putting pressure on the injured side, and this leads to decreased coordination, decreased strength, and decreased balance. It is important to practice balance exercises if you have had leg injuries in the past.
Some simple balance exercises include, just standing on 1 leg for 30-60 seconds. In addition, you can stand on one leg while moving your opposite leg to constantly change your center of gravity. 1 leg squats and 1 leg hip hinges are also good balancing exercises.
Once you’ve mastered standing on 1 leg and basic exercises such as the 1 legged squat, you can further challenge your balance by using a wobble board, core board, bosu ball, foam pad, or any other unstable surface. Begin by just practicing standing on an unstable surface with 1 leg, and then progress to doing other exercises while standing on some type of core exercise equipment. If you want to have a complete core training routine, include balance exercises into your workout.
Popularity: 35% [?]
Why Do People Fail In The Gym?
October 21, 2008 by admin · Leave a Comment
So here’s the million-dollar question: "What’s the number one reason people do not work out?"
Is it lack of money? Lack of motivation? Perhaps they lack the ideal workout plan?
Nope. It’s TIME. Or rather the lack thereof.
"We know that 50 per cent of the population doesn’t [exercise] and the most commonly cited barrier to exercise is lack of time." This quote comes from exercise researcher Martin Gibala, a kinesiology professor at McMaster University in Hamilton.
Gibala put his theory to the test in a study that was published in the Journal of Physiology. In it Gibala compared a group who exercised "traditionally" — 90 to 120 minutes per day — with another group exercising far less: Only 20 minutes per day and only three days per week.
That’s a whopping one hour per week folks.
Did you know that Jon Benson’s "7 Minute Muscle" plan calls for only five 7-minute workouts with resistance training (weights or bodyweight) plus only 9 minutes cardio a few days per week?
And that actually works? Yeah… you bet it does.
If you do the math, that’s about an hour per week as well.
This is the "Level 1" workout. There are three levels depending on your goals and exercise tolerance.
Back to Gibala’s study:
In just two weeks both groups showed improvement in both exercise performance and oxygen uptake. (Remember, fat burns in the presence of oxygen.)
The kicker is that both groups were almost identical in their improvement. Why? Because the brief exercise group trained with greater focus and more intensity — exactly how Jon suggests you train.
This is just one of dozens of studies that confirm the benefits of shorter but more intense workouts.
However, there is a catch: Train too hard and you will shut down your fat-burning furnace.
Your body perceives over-exertion done over an extended period of time as a sign of pursuit. It can trigger an ancient hormonal sequence that says, "I’m being chased by a tiger! Horde the fat!"
The body literally shuts down what it considers to be unnecessary activity in favor of self-preservation. And guess what? Burning off those hips and love handles is not a biological necessity.
You have to learn when to hit it hard AND when to rest and recover.
Finally, you have to put yourself into the proper mental state in order to see greater results in the shortest period of time.
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Popularity: 33% [?]
Fitness Model Program: fat burning and muscle toning
October 20, 2008 by admin · Leave a Comment
It’s no wonder that the movie “Sex and the City” made record breaking history with an estimated $57 million in sales this past opening weekend.
Carrie, Charlotte, Miranda, and Samantha exemplify the modern day multidimensional woman that has it all, including a super- fierce body that is confident, sexy, strong and fit!
And let’s face it ladies, when you look good, you feel good! If you feel like “Sex” has left your “City” it’s time to BRING YOUR SEXY BACK with The Fitness Model Program™
The Fitness Model Program™ will help you lose that darn ugly fat, blast cellulite and allow you to build feminine sleek and sexy muscle tone with only 4 short workouts per week! Some women are even experiencing the enjoyment of getting their hot body back and not only looking, but feeling years younger and even reporting having higher sexual energy with the help from the Fitness Model™ Program!
Bring Your Sexy Back with Fitness Model Program
The Fitness Model Program™ is a scientifically proven fat burning and muscle toning program which is endorsed by elite trainers and top female fitness magazines. It has been used by hundreds of women of all ages to gain that Fitness Model™ look! Most importantly it does not rely on hours of training; you DON’T have to live in the gym and work out 3 hours a day!
It is the ultimate Bikini Body Program that will give you a round butt, toned arms and flat abs!
Most importantly, it will help you get those flat abs that you have always wanted!
Summer is here- Are you bikini ready? Here are some of my favorite tips for six pack abs:
CRUNCHES: Don’t Count-Just “Burn” Them!
Abdominal exercises are your arsenal at sculpting and toning your tummy. I am strict when it comes to these, almost always exercising my abs until exhaustion. My militant mantra is “If you are not burning, you are not earning”, meaning you have to work for your washboard and a good indicator is that post work out soreness that sets in on the abs after my workouts.
Here I have highlighted my 3 top favorite abs exercises guaranteed to give you a run for your money!
A. BALL BUSTERS: Lay your back on a yoga ball with your knees bent 90 degrees and your workout buddy holding your feel down. Lean all the way back holding a small 5 pound weight behind your neck crunching up and actually curling your torso inwards towards your belly button and at the same time turning your pelvic muscles up.
B. HANGING KNEE RAISES: When I first put myself into these arm straps, I thought that it was some kind torture device! But know I only have my abs thanking me! Hang in 2 arm slings with elbows bent and locked, and gently raise your knees into your chest.
C. THE PENDULUM: Lay on the floor while holding your work out partner’s ankles. Bring your legs up and have your partner push them down to the floor and then snap your legs back up-the key is to use resistance when your legs are being pushed down.
CLICK HERE FOR OFFICIAL FITNESS MODEL PROGRAM
Popularity: 41% [?]
