Archive for the ‘Video’ Category
Shoulder press or press implementation sitting in front of or behind the neck, with a barbell or dumbbells, is a exercise stimulating the development of shoulder and back muscles.
Specifically working on the muscles anterior deltoid, middle deltoid, upper trapezius and lower serratus and rhomboid.
It is important to pay attention to how to perform this exercise to obtain the best benefits when included in any fitness program. Read the rest of this entry »
In the pulley curl the worst of the lever occurs when exceeding 90º angle between the arm and forearm, the better to avoid involving other muscles is driving small weights and do the first part of the movement very slow then surpassed the 90th print a little more speed.
Implementation
Stand facing the machine, the handle caught in supination, inspire and make a flexion of the forearms, expire at the end of the movement. This exercise allows you to locate the stress on the biceps in addition to favoring a huge congestion of the muscle. Read the rest of this entry »
When you have back problems it is advisable to squat, an alternative to this exercise is the use of inclined leg press, which yields the same benefits without compromising the low back. Of course, inclined to use the leg press, you should never separate the buttocks of the seat.
Implementation
Placed on the apparatus and the back is supported on the back, breathe in and bend your knees as much as possible, return to the starting position and exhale at the end of the movement. There are several ways to place your feet:
* Feet high on the platform: strong request of the buttocks and hamstrings.
* Base feet on the platform: strong request of the quadriceps.
* Feet apart: strong request of the abductors.
* Feet together: strong request of the quadriceps. Read the rest of this entry »
Trunk and bending forward is a good choice to strengthen the muscles before moving to the squat as long as made without extra weight, then gradually you can try this exercise first with the bar and then add weight.
The forward trunk flexion are known as “good morning” or “good mornings” by the bending forward. It is an exercise that should be done with precaution and never if you have back problems.
Implementation
Stand with feet slightly apart and the bar resting in our traps. Inhale and bend the trunk forward to keeping your back straight horizontal and the axis of bending through the hip joint. Exhale to return to the starting position. To facilitate the exercise is suggested knees slightly flexed. Read the rest of this entry »
Firm and toned thighs is the dream of many women, strong legs, muscular and powerful men’s. To harden the inner thigh adductor machine used or variants of foot, tone the inner thighs and depending on the intensity of your workout you can achieve more slender legs, strong and muscular.
This exercise helps develop the thigh adductor muscles, those who can attract the leg toward the center, located on the inside of this: pectineus, gracilis, adductor magnus, medium and minor.
Implementation
After choosing the weight of work and selected the extent of course that you want, sit in a manner that ensures proper lumbar support.
The body should be set correctly supported with hands on the handles or grips are usually on the sides, if any, should be remembered that it is not advisable to carry out swinging with the trunk.
The extent of travel is that which provides a light tension in the stretching phase, bearing in mind that if you go beyond the range of motion which is used to exercising can cause structural failure fibrillar. Read the rest of this entry »
Training the abdominal muscles is essential to achieve a flat stomach and marking exercise routines on the floor or on the abdominal bench tend to be routine so we often them.
To add variety and new elements to this training, we can use fitball or Swiss ball, balance and coordination will engage in strength training and stretching, making abdominal training sessions a little more helpful and fun. Read the rest of this entry »
Included in the daily routine will help relieve stiffness in the shoulder joint, upper back and chest; even be used as heating by regular training of the shoulders, including for example 3 sets of 12 repetitions. If you have shoulder problems or trapezoids rigid cast forward or some other kind of discomfort similar, we can do every day to help recovery.
Shoulder dislocation, as a stretching exercise, not physically tired, so it is possible to do very often, the more you make, further improvements in flexibility and mobility in shoulders and shoulder girdle.
Implementation
Can be done with a light bar, a rubber band, a broomstick, a rope or belt. With bars and other hard objects, depending on our flexibility, may have the wrists. If you are uncomfortable then it is preferable to use an elastic band or a substitute such as ropes or belts. Read the rest of this entry »
In the execution of the squat involves multiple structures, so they are considered one of the comprehensive exercises for the legs. There are several versions and today we will review the hack squat, devised by the fighter and the Russian Strongman George Hackenschmidt.
In its original version is a really strange year running by lifting a bar placed behind the feet and requires special care to prevent injuries. You can see the details in the video.
Running the Hack squat
Back to the device, placed under the front brackets so they rest comfortably on the shoulders. The feet should be separated to the width of the shoulders and more or less to limit the length of the platform. Read the rest of this entry »
Abdominal muscles are fundamentals to maintain correct posture, train them to increase their strength is necessary if we want to advance in bodybuilding. In addition to abdominal exercises in which we conduct dynamic contractions, can be included in routine abdominal isometric training.
Isometric or static contraction is defined as a muscular contraction without movement production, training including isometric exercises properly planned and measured doses, can cause an increase in muscle size and maximal strength, plus increases in absolute power and adaptation of the nervous system motor.
Let us now see in detail how to perform an exercise abdominal isometric of the most simple, but it remains difficult you can try to include it in your routine. Read the rest of this entry »
One type of training, hitting, dodging, jumping and kicking, that’s the Fight Do, a discipline derived from the combat fitness. The Fight Do mixing activity aerobics and anaerobic making it a type of exercise generates a greater calorie expenditure and result in significant fat burning. This discipline makes this an ideal practice for those who need to lose weight and sculpt your body.
At the beginning of the routine movements are rather smooth and that will gradually increase, thus providing maximum efficiency. Music accompanies and is responsible for marking the steps and rings the bell the step change ushering in another movement. Regular practice of this type of exercise results in a major calorie burning ranging from 700 to 1000 calories per class, a significant toning muscles and that their work force. Read the rest of this entry »