Posts Tagged ‘lower’1 July Health & Fitness : Exercises for Lower Back Pain
28 June Lower Abs Exercises : 4 Times Abs
16 June 7 Lower Abdominal Workout TipsThere is some debate in the fitness industry about how to work the lower abdominal muscles. The truth is that the 6 pack (rectus abdominus) is one muscle that has distinct sections. And although you cannot only contract the lower portion of the rectus abdominus, you can emphasize it a little more than the upper abs if you follow the workout tips below.
Dr. Charles A. Inniss, Jr. is a physical therapist and personal trainer.
14 June Learn how to tone your stomach, how to lose your lower bell
10 June Lower Body Cross Training Exercises : How to Do an Air Squat Exercise
4 June get more lower abdominals abdominals workout abdominal muscles abdominaisget more lower abdominals abdominals workout abdominal muscles abdominais The basics of weight training are relatively simple but you can progress all the way to the complex Olympic lifts, the clean and jerk and the snatch, if that’s your inclination. There’s no need to get too fussy about which particular exercise version you do when starting out, as long as you protect yourself from injury with correct technique. Like starting any new exercise program, go easy at the beginning, build complexity later. As one well-known lifter was heard to say: “Get on with it: lift the darn weights!” Weight training is organized exercise in which muscles of the body are made to contract in response to external weights, body exercise or resistance, or other devices in order to stimulate growth and strength. Weight training is also called ‘resistance training’ and ‘strength training’. What are the Benefits of Weight Training? Weight or resistance training or strength training has important benefits beyond building big muscles, which is often the focus of much media attention. Weight training can: * Tone and shape the body for weight loss, personal appearance or bodybuilding competition. * Improve sporting performance by increasing bulk, strength, power and endurance in sports such as football, baseball, hockey, cycling and most individual and team sports. * Prepare you for competition weight lifting in Olympic lifting and Powerlifting sports. * Prevent lifestyle diseases such as diabetes, osteoporosis and obesity. * Build strength and improve balance and functionality, especially as we age. * Assist in recovery from, or management of, chronic illnesses or conditions such as heart disease, stroke, hip replacement and arthritis. * Assist in physical therapy during recovery from accident and hospitalization. * Prepare soldiers for service and combat readiness or for any other activity requiring strength and power. Where Should I Do My Weight Training? You can train at a gymnasium, health club or fitness center or at home. Some workplaces install workout gyms and many holiday resorts also have at least basic equipment. Some people prefer to train at home with their own weights and equipment. You will find advantages and disadvantages to each approach. Still others like open air activity and take portable equipment such as resistance bands and tubes to parks and fields. What Equipment Do I Need To Start Weight Training? At the very least you need a solid pair of shoes with a non-slip sole, a water bottle, a towel and appropriate clothing. For a home workout, starting equipment could include an adjustable weights bench for doing various exercises; dumbbells — perhaps even only two or three different weights; an adjustable step for aerobic stepping; an exercise or yoga mat for floor exercises, and a fitness ball, which is an inflatable ball on which a variety of body exercises can be performed. Using your own body to contract muscles is a substantial part of weight training. A pushup is a good example of using the body’s own weight to train arm and chest muscles. Chinups and situps are other examples. What Equipment is Available at Gyms and Fitness Centers? Gyms usually have a combination of free weights, machines, chairs, benches, balls and bands. The free weights tend to be used in a room or area separate from the machines and other equipment, but not always. It depends on the club. Free weights tend to be fairly standard with barbells, dumbbells, bars with adjustable plate weights, perhaps Kettlebells and a few other pieces of ancillary equipment such as racks and cages. Machines such as treadmills, step machines, cross trainers, rowing machines, cable weights, pulldown machines, assisted dip machines and multi-gyms, to name a few, seem to be growing in design and function faster than global warming, while even fancy electronic things with swipe cards to remember you by are seen in some places. Do I Need a Personal Trainer? Hiring a personal trainer (PT) is a good idea, but you need to be sure that the person is qualified and has some sort of track record of quality work. A PT can be engaged privately or you can usually hire one at the gym for an hourly rate. Many gyms include at least one training session or walk-through with your membership, during which you get to try out different exercise machines and weights. A training program may also be included. You should check this out with any prospective gym before signing up. High school, college and university gyms, coaches and trainers no doubt vary in quality and expertise, yet they can be an excellent introduction. How Should I Warm Up and Cool Down? A warmup should include light aerobic exercise for ten to fifteen minutes. Before doing any lifting exercise with weights a few repetitions with a lighter weight than chosen for the main exercise is a good strategy. A cool down may help to reduce muscle soreness in the following hours. Cool down with light stretching, callisthenics or by performing a slower version of the activity; for example, a slow jog for runners, a slow swim for swimmers. author is renowned Internet Marketing Experts author is renowned Internet Marketing Experts 29 May 15 Fitness Exercises : Lower Back Exercise Tips
23 May Fitness Exercises : How to Get Rid of Your Lower Back & Stomach Fat
20 May The Best Exercise for “LOWER” ABS & FAT LOSS
8 May Lower Abdominal Workout TipsThere is some debate in the fitness industry about how to work the lower abdominal muscles. The truth is that the 6 pack (rectus abdominus) is one muscle that has distinct sections. And although you cannot only contract the lower portion of the rectus abdominus, you can emphasize it a little more than the upper abs if you follow the 7 Lower Abdominal Workout tips below. Now before we get to the 7 tips, I have to tell you that working your lower abs will not magically get rid of stomach fat. This is referred to as spot reduction and spot reduction is the biggest myth in fitness. You should work your lower abs to stabilize your pelvis, support good posture, improve function and performance, and exercise your spine in different directions. Here are 7 lower ab workout tips. #1 Move you pelvis. The rectus abdominus attaches to the ribs and also to the pelvis. When the ribs move like in a crunch the upper abs are emphasized. However, when the pelvis moves like in a reverse crunch or a posterior pelvic tilt, the lower abs are emphasized. Reverse crunches are a great place to start when you want to workout the lower abdominal muscles. #2 Move your legs. When you move your legs during ab exercises, your lower abdominal muscles must work really hard to stabilize the pelvis. For example, doing leg raises emphasizes the lower abs a little more than doing crunches. Leg raises can be done from many different positions, such as lying on the floor, hanging from a bar, or using a captain’s chair. #3 Add resistance when you get stronger. If you get so strong that reverse crunches or leg raises become easy, you should add resistance to the exercises to breakthrough your strength plateaus. Ankle weights are a great way to add resistance to your legs to increase the challenge on your lower abdominal muscles. #4 Use an incline. Using an incline is another great way to emphasize and increase the challenge in the lower abdominal area. If you do reverse crunches or leg raises on an incline board, your lower ab muscles work much harder against gravity. #5 Use something contoured. This is a hidden secret to get more muscle work in your lower abs. Since your lower back has a slight natural curve, using a contoured surface like a Bosu Ball or a Pilates Barrel allows you to get more range of motion and more muscle work. Since the floor is flat it may decrease your range of motion during certain exercises, but with a contoured surface you get more motion. #6 Stretch your lower back and hips. Inflexibility in the hips and back will decrease your range of motion and put additional pressure on your lower back. Because most people have sedentary jobs, most people have stiff lower back. If you have a stiff lower back, you will have difficulty emphasize your entire abdominal region, especially the lower abs. You should warm up and stretch your hips and lower back before doing lower ab exercises. #7 Workout your abs 2-3 times a week. No need to workout your lower abdominal muscles every day. 2-3 times a week is all you need. You do not have to slave away doing a thousand repetitions. 2-6 total sets of 12-20 repetitions are all you really need. Now, if you want to lose weight, you should take a comprehensive approach to fitness and also perform aerobic exercise, weight training, and eat a healthy diet. Charles A. Inniss, Jr. has a Doctorate Degree in Physical Therapy and is a Certified Personal Trainer. He is dedicated to helping people to live healthier happier lives.
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