May 30, 2013 | Filed Under Benefits of Exercise | No Comments
Building strength and gaining speed are common exercise goals, but few people know exactly what to do to reach these aims. The secret to boosting both your muscle power and speed is explosive moves that focus on multidirectional stability and power. Grab your weight training grips or gym gloves and follow this workout to get stronger, faster and fitter.
Do all the exercises as a circuit, completing 12 to 15 reps before going on to the next. After you have finished them all, rest for one minute before repeating the entire circuit twice more.
Half-Kneeling Rotational Chop
Attach a rope handle to a cable station’s high pulley and hold the handle with both hands. Wear your gym gloves for protection, then kneel on your left knee with the weight stack to your right. In one fast movement, pull the rope down past your left hip while keeping your arms straight and rotating your torso. Get back to the kneeling starting position, complete 12 to 15 reps, then repeat on the other side.
Split Squats with a Medicine Ball
Place the top of your right foot on a bench behind you, then hold a medicine ball in front of your chest with your elbows bent slightly. Lower your body slowly toward the floor while lowering the ball to your right thigh. Hold the position for two seconds, then push yourself back up as you lift the ball over your left shoulder. Do all your reps before repeating on the other side.
Shuffle Pushups with Band Resistance
Get into the pushup position with a resistance band looped around your wrists. With your left hand, reach out until the distance between your hands is approximately twice the width of your shoulders. Reach in with your right hand so your hands are shoulder-width apart again. Repeat the move to your right, then do 12 to 15 reps of this power exercise, wearing your gym gloves to prevent slipping.
What are your favorite strength and speed boosting moves? Share your top picks with our readers in the comments below!
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December 31, 2012 | Filed Under Benefits of Exercise | No Comments
Stretching is vital to keeping the joints and muscles flexible, strong, and less susceptible to injury. It is also the most overlooked key to physical fitness. Muscle mass without flexibility does not equal fit and healthy. Introducing a regular and thorough stretching routine into your daily workout is a must if you are looking for real and long term strength and vitality. Stretching before and after your workout improves the range of motion of your muscles and reduces the likelihood of tears. To boost your flexibility and prevent injury, try these basic stretches before your next workout and then read on to learn how the addition of Yoga is essential to the modern athlete’s long-term health regimen.
- Calf Stretch
Stand two to three feet from a wall. Rest your hands against the wall at about shoulder level, then lean in until you can feel the stretch in the back of your calves. Do not bend at the waist. Instead, keep your knees straight, body erect and hips forward with your heels on the ground. Hold the position for up to one minute.
- Hamstring Stretch
Lie on the floor near a door frame or wall corner. Raise your right leg and rest the heel against the wall or frame, bending the knee slightly. Gently straighten the leg until you can feel the stretch along the back of your right thigh. Hold the pose for about 30 seconds, then repeat on the other leg.
- Shoulder Stretch
Bring your right arm across your chest and hold it with your right arm near the elbow. Hold the pose for about 30 seconds to loosen your shoulder muscles, then switch arms and repeat.
- Internal Rotator Stretch with Towel
Hold a rolled-up towel behind your back with both hands, stretching it from your lower back to just above your head. With your top hand, slowly pull the towel toward the ceiling. Your lower hand will gently be pulled farther up your back, and you will feel the stretch in your shoulder. Hold the position for 30 seconds, and then repeat after you switch hands.
These stretches are just as essential to your workout as GRIPAD weightlifting gloves. GRIPAD gym grips protect your hands while you lift, and these stretches protect your muscles throughout your workout. It is also becoming more apparent to athletes everywhere that Yoga should be an essential part of your routine. The beauty of yoga is that there is a class for everyone. Very high intensity fast paced Yoga classes, to hot Yoga that cleanses and energizes, to more relaxing yoga that can provide a necessary cool down from a stressful day or workout. There are just as many classes that don’t involve spirituality or chanting either, so don’t shy away because you think you won’t fit in. Research the place and teacher. Most gyms that offer yoga, offer it strictly from a fitness aspect. Most well-tuned athletes know that to maintain a healthy fitness routine you need to master the mind over the body, and yoga is also a priceless tool that has been used for many millennia to achieve just that.
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January 24, 2012 | Filed Under Benefits of Exercise, Weightlifting | No Comments
There are known to be many mental health benefits associated with regular involvement in weight lifting programs. Sticking to a weight lifting program on a regular basis helps to overcome depression and reduce mood fluctuations significantly according to many health experts. The intense exercises involved in weight lifting increases the dopamine, norepinephrine and serotonin levels, effecting in turn mood improvements.
However, some people may become dependent on this emotional boost, in the same way as a jogger’s high, and may turn to an intensive workout whenever they are feeling low.
When weight lifting is practiced in a proper manner it can increase energy levels. A person will get used to the routine after the first few weeks and later will try and find more time to exercise. Over the course of time the benefits of weight lifting grow constantly as the exercises strengthen joints and relieve knee, shoulder and other joint pains, strains and problems.
More importantly, people who build muscle strength through biceps curls, leg lifts, squats and the like show much greater improvement in mental focus and the ability to make decisions and resolve conflicts than people who do only balance and toning exercises.
Weight training increases the capacity to work and lead an active life. The fitter you are, the more active you can be. There are so many more opportunities available to people who are healthier and fitter.
Exercise can give you both physical and mental joy, so long you do not exhaust yourself! When weight lifting is done correctly, and comfortably with the use of your Gripads you will actually feel less tired after you have finished your workout than before you began. You may even start to enjoy the feelings in your muscles during the sets as well as afterwards.
Weight lifting is a great way of getting away from your usual daily environment. While lifting iron, some people also experience an euphoric mental feeling! Enjoy the experience!