I cannot imagine that there is anyone past the age of about 10, that has never had calf cramps. Let's face it, they are horrible. From having no pain and full movement to excruciating agony in a matter of seconds. I think that you can relate to that. If you are into sports though, calf cramps are far more common, and can stop you in your tracks. So what are calf cramps exactly? Anyone competing in sports know that they usually occur after strenuous exercise. But what about those poor folk who wake up with cramps for no discernible reason. So, how do they occur?
How Calf Cramps Can Occur
Although not an exhaustive list by any means, here are some common causes of calf cramps
Dehydration: If you are involved in any sports, especially if you are serious about it, you should always ensure that you maintain your fluid levels. As you get hot, your body sweats, and you lose fluid. If these fluids are not replaced, there is a danger of dehydration, and dehydration can accelerate the onset of calf cramps.
Over tiredness: If you exercise longer or harder than you are used to, there is a danger of calf cramps. Sometimes, in competitive situations, this can be difficult to avoid, but in training, you should increase demands on your body slowly, so that it can get used to it. That is the purpose of training after all. If you train to peak fitness in competition, the likelihood of calf cramps or any injury for that matter, is reduced.
Vitamin deficiencies: There is speculation that that athletes who get calf cramps could suffer from low levels of potassium, sodium, calcium, magnesium, and phosphorus.
Poor warm up: It is vital that you warm your body up carefully before any exercise. If you don't stretch your calves properly for example, they continually stay contracted and are thus more susceptible to cramps.
Poor circulation: I can attest to this myself. When I was young, I played a lot of soccer, and used shin guards to protect the front of my legs. To keep the shin guards in place, I used ties to hold my socks up. More than once, during a strenuous game, my calves tightened up and cramped. The cause, I am sure, was poor circulation as a result of tight sock ties.
Some of these causes will have obvious remedies for example. I shouldn't have tied up my socks so tight for example! If cramps occur during exercise, then stretching the calf whilst massaging can alleviate the pain, and stop the muscle from tightening. However, there are other things that you can do which might stop the problem occurring.
Stretch your muscles before exercise as part of a regular warm up routine. Try and warm down after exercise as well.
Ensure that you stay properly hydrated during exercise and drink plenty of water.
2012年8月15日星期三
2012年8月14日星期二
Using Calories For Weight Loss
Ever wondered what a calorie is? The definition of a calorie is "the amount of energy, or heat it takes to raise the temperature of 1 gram of water to 1 degree Celsius".
A calorie is a unit of energy that is associated with food and drink and is a measure of the energy, or heat, that food produces as your body uses it as fuel.
The first step in counting calories for your personal weight loss is to calculate how many calories you burn in a day (your total daily energy expenditure). This is the total number of calories that your body expends in 24 hours, including all activities.
This is known as your maintenance level and will be the reference point (number of calories) from which to start your dieting.
The average calorie maintenance level for women in the United States is approx 2000 per day and the average for men is approx 2500 per day. These are only basic averages and are usually much higher for athletes or active individuals.
A quick and easy method to find out how many calories you require per day for weight loss and maintenance is to calculate a calorie value with a multiplier as set out below.
Fat loss = multiply your body weight in pounds with 12 calories (12 x lb).
Maintenance = multiply your body weight in pounds with 15 calories (15 x lb).
This is a very easy method to estimate your daily caloric requirements, but it has its drawbacks as it doesn't take into account your particular activity levels or body fat levels. Despite this it will give you a good estimated figure that you can work with.
The maintenance figure that you get is the amount of calories that you need to consume to stay at your current weight. To lose weight your calorie intake must be lower than the calories you burn.
In order to lose one pound of fat per week, you must reduce your weekly calorie intake by 3,500 calories, which works out at five hundred calories per day. This can be done by reducing your calories by 500 or combining a diet with physical activity.
The bottom line is to balance your caloric intake with the amount of calories that you are burning, is the secret to successful dieting and weight maintenance.
Becoming more conscious of counting calories in your everyday eating regime is imperative if you are trying to lose weight. Studies have shown that men and women "underestimate" their daily calorie consumption by 500 to almost 1000 calories.
You can get a truer picture by keeping a seven-day eating plan of what you typically eat and drink during the day.
At the end of each day of eating, add up the total amount of calories consumed and write them down on to the eating plan. At the end of the seven days, add the total calories for the whole week and then divide by seven. You now have your daily calorie intake.
Using a calorie calculator can make counting calories easier - you can total how many calories you will need for your daily activities to give you more control over how many calories you should include in your daily diet.
Another technique for low calorie eating is to watch your fat intake as this has the most calories.
Moderation is always important when you are counting calories. Severely restricting calories, causes the body to lower its metabolic rate, which reduces its ability to burn fat.
At the same time, hunger signals increase and you quickly start to crave high-energy foods loaded with fats and sugar, the same foods you are trying to do without.
This is because when you return to normal eating habits, the drop in metabolic rate caused by the restriction in calories means that your old eating habits actually represent excess in calories.
Not only do you regain the fat stores just lost, but also you may even gain a bit extra.
"Dieting by counting calories means that all foods are allowed, nothing is forbidden as long as the calories consumed don't go over your daily calorie allowance".
Counting calories can also be flexible enough to accommodate most busy lifestyles.
Health professionals agree that healthy eating which includes counting calories and a low fat diet are essential for long-term healthy weight loss.
The way to lose body fat and maintain muscle is to have a food program for life. Quality food and more energy output are the basics you'll need to go for.
A calorie is a unit of energy that is associated with food and drink and is a measure of the energy, or heat, that food produces as your body uses it as fuel.
The first step in counting calories for your personal weight loss is to calculate how many calories you burn in a day (your total daily energy expenditure). This is the total number of calories that your body expends in 24 hours, including all activities.
This is known as your maintenance level and will be the reference point (number of calories) from which to start your dieting.
The average calorie maintenance level for women in the United States is approx 2000 per day and the average for men is approx 2500 per day. These are only basic averages and are usually much higher for athletes or active individuals.
A quick and easy method to find out how many calories you require per day for weight loss and maintenance is to calculate a calorie value with a multiplier as set out below.
Fat loss = multiply your body weight in pounds with 12 calories (12 x lb).
Maintenance = multiply your body weight in pounds with 15 calories (15 x lb).
This is a very easy method to estimate your daily caloric requirements, but it has its drawbacks as it doesn't take into account your particular activity levels or body fat levels. Despite this it will give you a good estimated figure that you can work with.
The maintenance figure that you get is the amount of calories that you need to consume to stay at your current weight. To lose weight your calorie intake must be lower than the calories you burn.
In order to lose one pound of fat per week, you must reduce your weekly calorie intake by 3,500 calories, which works out at five hundred calories per day. This can be done by reducing your calories by 500 or combining a diet with physical activity.
The bottom line is to balance your caloric intake with the amount of calories that you are burning, is the secret to successful dieting and weight maintenance.
Becoming more conscious of counting calories in your everyday eating regime is imperative if you are trying to lose weight. Studies have shown that men and women "underestimate" their daily calorie consumption by 500 to almost 1000 calories.
You can get a truer picture by keeping a seven-day eating plan of what you typically eat and drink during the day.
At the end of each day of eating, add up the total amount of calories consumed and write them down on to the eating plan. At the end of the seven days, add the total calories for the whole week and then divide by seven. You now have your daily calorie intake.
Using a calorie calculator can make counting calories easier - you can total how many calories you will need for your daily activities to give you more control over how many calories you should include in your daily diet.
Another technique for low calorie eating is to watch your fat intake as this has the most calories.
Moderation is always important when you are counting calories. Severely restricting calories, causes the body to lower its metabolic rate, which reduces its ability to burn fat.
At the same time, hunger signals increase and you quickly start to crave high-energy foods loaded with fats and sugar, the same foods you are trying to do without.
This is because when you return to normal eating habits, the drop in metabolic rate caused by the restriction in calories means that your old eating habits actually represent excess in calories.
Not only do you regain the fat stores just lost, but also you may even gain a bit extra.
"Dieting by counting calories means that all foods are allowed, nothing is forbidden as long as the calories consumed don't go over your daily calorie allowance".
Counting calories can also be flexible enough to accommodate most busy lifestyles.
Health professionals agree that healthy eating which includes counting calories and a low fat diet are essential for long-term healthy weight loss.
The way to lose body fat and maintain muscle is to have a food program for life. Quality food and more energy output are the basics you'll need to go for.
2012年8月13日星期一
Fitness Myths – The dirty truths
It is easy for an exercise tip to be created and spread throughout the workout world, but while most people believe the words coming from that guy at the gym, the majority of these myths end up being false. Some can even jeopardize or inhibit results of your natural workout. So, to learn what the most common myths are and their truths, here is a list of the most common myths found at the gym.
Myth #1: Doing crunches or working on an ab machine will help you lose belly fat.
This one is absolutely not true. A lot of this myth also stems from those late night commercials featuring 8 pack abdominals, and advertising that perfect ab machine. The only thing an ab machine might help improve is your posture and strengthening the muscles around your mid section. They will not allow you to burn off the belly fat.
In order to see the abdominal muscles on your stomach you must lose the excess belly fat which comes from a combination of cardiovascular and strength training. This type of training will decrease your body fat content, making it easier to accent your stomach muscles.
Myth #2: A cardiovascular or aerobic workout will boost your metabolism for hours afterwards.
This myth is actually true, but it may not be true to the extent that you want it to be. Although your metabolism will burn at a slightly higher rate after an aerobic workout, experts say that the amount of calories burnt is not all that significant. In reality you only burn on average an extra 20 calories a day. Overall it is not even considered as a part of your daily caloric burn.
Myth #3: Running on a treadmill puts less strain on your knees than running on pavement.
This is not true. Running on a treadmill puts the same amount of strain on your knees as running on pavement. This is because the force of your body weight on your joints causes the stress, not where or what you are running on. The best way to hinder knee problems is to vary your workout. Mix running with other cardio activities; a stationary bike, elliptical machine, or a rowing machine. This balance of cardio will relieve the stress from your knees.
Myth #4: Yoga can help with the strains of back pain.
This is true, however it depends what kind of back problems you are facing. If your back pain is muscle related then yes, yoga might be the answer for you. Some of the stretches and positions can help you to build a stronger core. However, if your back problems are related to injury (such as a ruptured disc for example), yoga is not your solution. What is worse is that doing yoga could actually make your injury worse. The best thing to do for back pain is to consult your doctor for the best solution before trying any type of exercise.
Myth #5: If you don’t sweat during a workout you are not benefiting from it.
This is not true. Sweat is a simple way of cooling the body down, it is not an indicator of exertion. There are a number of ways one can burn excess amounts of calories without even breaking a sweat. Try walking or light weight training. Both are great ways to burn off calories in which the majority of people hardly break a sweat at all.
Myth #6: Swimming is a great and easy way to lose weight.
This is true, but you have to swim for hours and hours of the day. Swimming is great for toning the muscles, increasing lung capacity, and relieving tension of the body. However, it is not the best thing to do if your intension is to lose weight. Since the buoyancy of the water supports your body quite significantly while you swim, you don’t get quite the same effect as if you were running. Swimming is also known to cause you to eat more than you normally would, so it is harder to stay on a healthy diet plan.
Myth #7: If you feel ok when working out, you aren’t overdoing it.
This is not true, and is a huge mistake for a lot of people. Most tend to over work themselves when starting a new work out program, or even when they are starting to get back into one where they first left off. This happens so often because we feel OK when we are working out. The overdoing it is not apparent until a day or two after your initial workout. Never try to duplicate a workout from where you left off. Your body will not be able to handle it, and you may not even start again. This goes for anyone starting a new workout program as well. Start slow, and work your way up or your body may face some real damage.
Myth #8: Machines are a safer way to exercise.
This is only true when taking your height and weight into perspective. Unless you have a coach that knows how to adjust the machine correctly for your height and weight, it is easy to misuse any form of exercise equipment. Your risk for injury is just as high as using any free weights or other exercise equipment if the machine you are using is not adjusted correctly.
Myth #9: No pain equals no gain.
This slogan is probably the biggest misconception of any workout myth. The truth is you should never feel pain while working out. Even though you may feel sore a few days after a workout, it should never initially be painful while doing any exercise. If you do feel pain you most likely already have an injury, or you are doing the exercise wrong. You should never work through the pain either. It is better to rest and wait until the pain is gone, or go consult with your doctor.
Myth #1: Doing crunches or working on an ab machine will help you lose belly fat.
This one is absolutely not true. A lot of this myth also stems from those late night commercials featuring 8 pack abdominals, and advertising that perfect ab machine. The only thing an ab machine might help improve is your posture and strengthening the muscles around your mid section. They will not allow you to burn off the belly fat.
In order to see the abdominal muscles on your stomach you must lose the excess belly fat which comes from a combination of cardiovascular and strength training. This type of training will decrease your body fat content, making it easier to accent your stomach muscles.
Myth #2: A cardiovascular or aerobic workout will boost your metabolism for hours afterwards.
This myth is actually true, but it may not be true to the extent that you want it to be. Although your metabolism will burn at a slightly higher rate after an aerobic workout, experts say that the amount of calories burnt is not all that significant. In reality you only burn on average an extra 20 calories a day. Overall it is not even considered as a part of your daily caloric burn.
Myth #3: Running on a treadmill puts less strain on your knees than running on pavement.
This is not true. Running on a treadmill puts the same amount of strain on your knees as running on pavement. This is because the force of your body weight on your joints causes the stress, not where or what you are running on. The best way to hinder knee problems is to vary your workout. Mix running with other cardio activities; a stationary bike, elliptical machine, or a rowing machine. This balance of cardio will relieve the stress from your knees.
Myth #4: Yoga can help with the strains of back pain.
This is true, however it depends what kind of back problems you are facing. If your back pain is muscle related then yes, yoga might be the answer for you. Some of the stretches and positions can help you to build a stronger core. However, if your back problems are related to injury (such as a ruptured disc for example), yoga is not your solution. What is worse is that doing yoga could actually make your injury worse. The best thing to do for back pain is to consult your doctor for the best solution before trying any type of exercise.
Myth #5: If you don’t sweat during a workout you are not benefiting from it.
This is not true. Sweat is a simple way of cooling the body down, it is not an indicator of exertion. There are a number of ways one can burn excess amounts of calories without even breaking a sweat. Try walking or light weight training. Both are great ways to burn off calories in which the majority of people hardly break a sweat at all.
Myth #6: Swimming is a great and easy way to lose weight.
This is true, but you have to swim for hours and hours of the day. Swimming is great for toning the muscles, increasing lung capacity, and relieving tension of the body. However, it is not the best thing to do if your intension is to lose weight. Since the buoyancy of the water supports your body quite significantly while you swim, you don’t get quite the same effect as if you were running. Swimming is also known to cause you to eat more than you normally would, so it is harder to stay on a healthy diet plan.
Myth #7: If you feel ok when working out, you aren’t overdoing it.
This is not true, and is a huge mistake for a lot of people. Most tend to over work themselves when starting a new work out program, or even when they are starting to get back into one where they first left off. This happens so often because we feel OK when we are working out. The overdoing it is not apparent until a day or two after your initial workout. Never try to duplicate a workout from where you left off. Your body will not be able to handle it, and you may not even start again. This goes for anyone starting a new workout program as well. Start slow, and work your way up or your body may face some real damage.
Myth #8: Machines are a safer way to exercise.
This is only true when taking your height and weight into perspective. Unless you have a coach that knows how to adjust the machine correctly for your height and weight, it is easy to misuse any form of exercise equipment. Your risk for injury is just as high as using any free weights or other exercise equipment if the machine you are using is not adjusted correctly.
Myth #9: No pain equals no gain.
This slogan is probably the biggest misconception of any workout myth. The truth is you should never feel pain while working out. Even though you may feel sore a few days after a workout, it should never initially be painful while doing any exercise. If you do feel pain you most likely already have an injury, or you are doing the exercise wrong. You should never work through the pain either. It is better to rest and wait until the pain is gone, or go consult with your doctor.
2012年8月12日星期日
Wii Fit for Nintendo - An alternative method to staying fit
The Entertainment Group offers an innovative extension for its console the Nintendo "Wii". The Nintendo game "Wii Fit" is consistently continuing its strategies to create an upgraded image of video games: In addition to families, young men and women are the target and instead of bloody battles, sports and fun are the main content.
"Wii Fit" consists of a Balance Board, high-tech scales, wireless internet with the "Wii" connected, and training software. The concept is ambitious: Wii Fit acts as a personal coach. The user has a guide for regular training and support to aid in the improvement of physical conditioning which can be monitored through the console. At the start of the game, there is a personal assistant that works alongside the user with an animated Balance Board. To start, increase the board and wait for a few seconds, and the software will tell the current weight, body mass index and the shift of the body. It will then calculate your fitness age based on all these factors.
There are four forms of exercise that help to improve body balance and where weight optimization can be achieved: yoga, muscle exercises, aerobics and balance games. The first two are quite serious training programs, in which a virtual coach - depending on the male or female version - with a soft voice aids you through the various exercises. The movements of the exercises are fully displayed on the screen, so that yoga exercises such as the "sunshine greeting" or "the tree" can be easily imitated. The Balance Board covers only the weight distribution on the feet of the user. The exercises are usually moderately strenuous, allowing most individuals to be able to perfect them.
The balance of the games and aerobics are clearly the fun part. This is where all Wii fans already know, "Mii" avatars which are used to master various tasks. You can Hula Hoop or do step aerobics in time with the board. The games are easy to learn, are extremely entertaining, motivational, and you can choose your level of difficulty to gain high score ranking. Unfortunately, by the low level of difficulty the highest level can be achieved quickly and the games get boring fairly fast, therefore experienced gamers will become easily frustrated.
The program strives to keep the user involved and as well to supply proper feedback on any progress. It calls for regular testing on the body for weight, balance, and age of fitness. Somewhat annoying is the well-intentioned health tips of the animated Helferleins, which recommends, among other things, to chew your food.
The Wii Fit "- system certainly cannot replace personal or professional training. Especially for an effective cardiovascular training, the intensity of the exercises is not enough.
Especially for people who might otherwise spend their time in front of the television, "Wii Fit" is the first step towards a better body awareness and a healthier body balance. This target group is certainly not too small, making the "Wii Fit" an economic success.
"Wii Fit" consists of a Balance Board, high-tech scales, wireless internet with the "Wii" connected, and training software. The concept is ambitious: Wii Fit acts as a personal coach. The user has a guide for regular training and support to aid in the improvement of physical conditioning which can be monitored through the console. At the start of the game, there is a personal assistant that works alongside the user with an animated Balance Board. To start, increase the board and wait for a few seconds, and the software will tell the current weight, body mass index and the shift of the body. It will then calculate your fitness age based on all these factors.
There are four forms of exercise that help to improve body balance and where weight optimization can be achieved: yoga, muscle exercises, aerobics and balance games. The first two are quite serious training programs, in which a virtual coach - depending on the male or female version - with a soft voice aids you through the various exercises. The movements of the exercises are fully displayed on the screen, so that yoga exercises such as the "sunshine greeting" or "the tree" can be easily imitated. The Balance Board covers only the weight distribution on the feet of the user. The exercises are usually moderately strenuous, allowing most individuals to be able to perfect them.
The balance of the games and aerobics are clearly the fun part. This is where all Wii fans already know, "Mii" avatars which are used to master various tasks. You can Hula Hoop or do step aerobics in time with the board. The games are easy to learn, are extremely entertaining, motivational, and you can choose your level of difficulty to gain high score ranking. Unfortunately, by the low level of difficulty the highest level can be achieved quickly and the games get boring fairly fast, therefore experienced gamers will become easily frustrated.
The program strives to keep the user involved and as well to supply proper feedback on any progress. It calls for regular testing on the body for weight, balance, and age of fitness. Somewhat annoying is the well-intentioned health tips of the animated Helferleins, which recommends, among other things, to chew your food.
The Wii Fit "- system certainly cannot replace personal or professional training. Especially for an effective cardiovascular training, the intensity of the exercises is not enough.
Especially for people who might otherwise spend their time in front of the television, "Wii Fit" is the first step towards a better body awareness and a healthier body balance. This target group is certainly not too small, making the "Wii Fit" an economic success.
2012年8月10日星期五
The Swiss Ball – Effective, Dynamic and Versatile
A Swiss Ball (also known as Thera Ball, Balance Ball and Stability Ball) is a very useful, dynamic and cost effective tool to utilize for many different types of exercises! It comes in a variety of sizes and can be inflated to your desired firmness. Here are a few great reasons people believe it to be so effective and we highly advise it to add versatility to your work out routines:
The Swiss ball recruits more muscle fibers for exercises:
Any time a Swiss ball is used for any type of exercise, the instability of the ball requires the use of many stabilizer muscles to support the action. This will definitely increase your balance, stability and strength around the core and joints. You will be building strength in muscles that you didn’t even know you are working!
The Swiss ball is very effective for crunches:
Any time you are doing crunches, you start in a pre-stretched position due to the contour of the ball and allow your abdominals to work through a full range of motion. Also, the instability of the ball works the oblique areas slightly and gives you an incredibly balanced 6 pack!
The Swiss ball is an amazing core development tool:
It forces your mid-section muscles to be constantly contracting when you are doing any exercise on the ball in order to maintain balance and stability even when you are focusing on other muscle groups.
The Swiss ball is great alternative to a bench:
When utilizing a Swiss ball instead of a traditional bench, it is usually a good idea to lighten up the weight to start. Try doing a chest press and/or a chest fly as well as a one arm dumbbell row. By using the ball, you will make strength gains in your core and stabilizers that will benefit you greatly when you return to the bench, allowing you to work with heavier weights confidently.
The Swiss ball helps develop the weaker side of your body:
Any time the ball is being used, it forces the weaker side of your body to work just as hard as the stronger side in order to keep balanced, therefore helping both sides of your body to be developed equally with better symmetry.
The Swiss ball can be utilized for advanced training techniques:
Feel free to get creative with the ball and try some of your own exercises to really give your body a shock and give it the variety it needs in order to effectively grow. One of my favorite Swiss ball exercises is to kneel on the ball with my feet right off the ground and do 12 Shoulder Lateral Raises, 12 Front Raises per side and 12 Shoulder Presses with 10-15lb dumbbells all in a row while balancing on the ball!!!
The Swiss ball recruits more muscle fibers for exercises:
Any time a Swiss ball is used for any type of exercise, the instability of the ball requires the use of many stabilizer muscles to support the action. This will definitely increase your balance, stability and strength around the core and joints. You will be building strength in muscles that you didn’t even know you are working!
The Swiss ball is very effective for crunches:
Any time you are doing crunches, you start in a pre-stretched position due to the contour of the ball and allow your abdominals to work through a full range of motion. Also, the instability of the ball works the oblique areas slightly and gives you an incredibly balanced 6 pack!
The Swiss ball is an amazing core development tool:
It forces your mid-section muscles to be constantly contracting when you are doing any exercise on the ball in order to maintain balance and stability even when you are focusing on other muscle groups.
The Swiss ball is great alternative to a bench:
When utilizing a Swiss ball instead of a traditional bench, it is usually a good idea to lighten up the weight to start. Try doing a chest press and/or a chest fly as well as a one arm dumbbell row. By using the ball, you will make strength gains in your core and stabilizers that will benefit you greatly when you return to the bench, allowing you to work with heavier weights confidently.
The Swiss ball helps develop the weaker side of your body:
Any time the ball is being used, it forces the weaker side of your body to work just as hard as the stronger side in order to keep balanced, therefore helping both sides of your body to be developed equally with better symmetry.
The Swiss ball can be utilized for advanced training techniques:
Feel free to get creative with the ball and try some of your own exercises to really give your body a shock and give it the variety it needs in order to effectively grow. One of my favorite Swiss ball exercises is to kneel on the ball with my feet right off the ground and do 12 Shoulder Lateral Raises, 12 Front Raises per side and 12 Shoulder Presses with 10-15lb dumbbells all in a row while balancing on the ball!!!
2012年8月9日星期四
The New Fitness Trend: Gyrotonic
Is the training equipment at your gym boring you? Do you have no desire to do repetitive gym exercises? Well, it’s time to try something new! The Gyrotonic is a new fitness trend from the United States. What it promises: with a small amount of training you can become more flexible and relaxed.
Admittedly, the training equipment is very strange and rather resemblant of medieval torture machines instead of modern fitness machines. But in reality, they are fairly easy to use and gentle on the body. This specially-made device’s motions are three-dimensional, circular and spiral. The result: your muscles are alternately stretched and relaxed.
This odd machine was invented by the movement system by Juliu Horvath. Horvath worked as a classical dancer in New York until a spinal injury forced him to resign. In following years he worked with a lot of Far Eastern medicine - including acupuncture and yoga. Combined with his experience as an athlete came the new training method: Gyrotonic. Initially it was used mainly for dancers, but later on it became popular for many performance and recreational athletes.
Gyrotonic combines elements of movements of various sports: sequences of swimming, dancing, yoga and ballet. Juliu Horvath developed special training for his device, so it could be fit for all ages. Anyone can increase their agility, stamina and strength, and more specifically help reduce back pain. A nice side effect: it reduces stress! The Gyrotonic movements can affect internal organs and prevent neurological and cardiovascular diseases.
If the exercises on the devices do not suit you, you can easily change your Gyrokinesis. Behind these exercises are wave-like movements, that train the body gently. Just as important as using the device, is your breathing pattern while using it. The most common method is a simple breathing exercise where you breathe in until your spine reaches the center and then back out. This helps to re-mobilize the body.
Gyrotonic is offered in special studios. Coaches, and physiotherapists usually have special training using these devices. A unit can cost about 30 to 80 euros, but it may benefit you in many ways.
Admittedly, the training equipment is very strange and rather resemblant of medieval torture machines instead of modern fitness machines. But in reality, they are fairly easy to use and gentle on the body. This specially-made device’s motions are three-dimensional, circular and spiral. The result: your muscles are alternately stretched and relaxed.
This odd machine was invented by the movement system by Juliu Horvath. Horvath worked as a classical dancer in New York until a spinal injury forced him to resign. In following years he worked with a lot of Far Eastern medicine - including acupuncture and yoga. Combined with his experience as an athlete came the new training method: Gyrotonic. Initially it was used mainly for dancers, but later on it became popular for many performance and recreational athletes.
Gyrotonic combines elements of movements of various sports: sequences of swimming, dancing, yoga and ballet. Juliu Horvath developed special training for his device, so it could be fit for all ages. Anyone can increase their agility, stamina and strength, and more specifically help reduce back pain. A nice side effect: it reduces stress! The Gyrotonic movements can affect internal organs and prevent neurological and cardiovascular diseases.
If the exercises on the devices do not suit you, you can easily change your Gyrokinesis. Behind these exercises are wave-like movements, that train the body gently. Just as important as using the device, is your breathing pattern while using it. The most common method is a simple breathing exercise where you breathe in until your spine reaches the center and then back out. This helps to re-mobilize the body.
Gyrotonic is offered in special studios. Coaches, and physiotherapists usually have special training using these devices. A unit can cost about 30 to 80 euros, but it may benefit you in many ways.
2012年8月8日星期三
4 Muscle Hammering Biceps Exercises
Biceps have always been one of the most popularized body parts of a bodybuilder and it’s no wonder, they are fun to train and for most men it’s where they will notice gains early. In addition to this the pump you get from a good bicep workout is amazing.
This article is going to cover 4 great bicep building exercises. As with any exercise it’s very important to do them correctly and to focus your mind on the muscle.
1.The Barbell Curl
The king of the bicep builders, and the archetypal exercise we see bodybuilders training arms.
There is a reason barbell curls are so popular, because they work.
Barbell Curls are nice because you can vary your grip widths, which allows you to target different parts of the biceps. By reversing your grip you can train the brachiallias and forearms.
The EZ Curl Bar is a nice tool for those just starting out to help them get the spacing on the bar correctly, and the angled grips will take some of the stress off the elbow joints and wrists if you have problems with these at all.
As for performing the barbell curl there are a couple schools of thought on this, those that are super strict, those that cheat the weight and those that fall somewhere in between. I think its important to practice strict form for lighter weights and then to use a slight bit of momentum for heavier weights to assist getting the weight past the first portion of the movement where the biceps aren’t being used as much.
Performing the barbell curl (With a slight cheat)
To start, make sure you are standing shoulder width apart, gripping the bar with hands equidistant. Have your arms slightly bent, and then with a small amount of hip movement bring the weight up in an arc towards your chin. Your elbows should stay locked in position (imagine a broomstick running through them). When the weight reaches the apex, bring it back down in the same arc in a controlled fashion, and do not straighten your arms at the bottom.
2. Dumbbell Curls
Dumbbell curls are another important exercise because of the isolation factor (the weaker arm cannot be assisted by the stronger) and they hit your biceps in a unique way. Because the dumbbell curls allow you to supinate your wrist through the exercise arc you will be hitting the brachiallis extra hard. Different grips like hammer curls also add a different dimension to the movement.
Dumbbell curls require you to supinate your wrists when performing them. This hits the brachiallis hard too.
Performing the dumbbell curl
Dumbbell curls are pretty easy to do, but the potential for bad form is pretty high. It’s easy to start swinging to much or looking down at the bicep as each arm comes up.
Dumbbell curls start much the same way as barbell curls, except with your feet about shoulder width apart, and your back straight and core stable. You should alternate hands – so start with one arm by bringing it up with the elbow locked in position, and begin supinating (turning) the wrist as soon as you are able (generally starts when it clears the thigh). Continue to supinate until you can supinate no further. If you timed this correctly, full wrist supination should occur at the top of the motion. For extra fiber contraction squeeze the bicep at the top.
As with all exercises remember to breath throughout the motions, and especially with dumbbell curls as the alternating motion means the set lasts longer and as a result there is more lactic acid build up.
3. Incline Curls
The incline curl is an exercise that is really going to stretch those biceps, and is good to do after you have completed compound exercise or two. Be warned though, you should definitely be warmed up before attempting this exercise as the stretch and stress on the biceps can lead to muscle pulls or even tears if you aren’t careful.
One of the nice things about this exercise aside from its unique effect on the biceps, is that you can easily adjust the angle of the incline you perform them at, which is recommended.
Performing the incline curl
Start by setting up an incline bench to about 60-70 degrees, you can vary this later.
Sitting on the bench, hold the dumbbells in both hands with wrists fully supinated, and arms hanging. Curl both dumbbells up keeping your elbows in the same position and then with control lower the weights again. At the bottom of the repetition make sure not to lock out completely, stop the weight short of completely straightened arms.
4. Concentration Curls
Of the four exercises in this article, this exercise is the only isolation exercise, but can be extremely effective if done properly. Concentration curls are what I call a finishing exercise, and by this I mean they are always done at the end of a workout to “finish” off whatever muscle fibers you have left.
Because these are an isolation exercise your weights will be considerably less, but the impact that these have on muscle activation is well worth it.
Stand with your feet at just outside shoulder width apart. Bend your upper body over to roughly 90 degrees, holding one arm out in front of you to hold the weight and the other to hold on to something and stabilize yourself.
Performing the concentration curl
Sitting at the end of a flat bench place the weight in one hand and your elbow against the inside of your knee for stability (you can also do these free standing without the stability of the knee). Curl the weight upwards using only the biceps, keep the motion controlled and deliberate.
Conclusion
So with these four exercises in your arsenal you can start on your road to massive biceps! Remember that you can’t build muscle without adequate nutrition and rest!
This article is going to cover 4 great bicep building exercises. As with any exercise it’s very important to do them correctly and to focus your mind on the muscle.
1.The Barbell Curl
The king of the bicep builders, and the archetypal exercise we see bodybuilders training arms.
There is a reason barbell curls are so popular, because they work.
Barbell Curls are nice because you can vary your grip widths, which allows you to target different parts of the biceps. By reversing your grip you can train the brachiallias and forearms.
The EZ Curl Bar is a nice tool for those just starting out to help them get the spacing on the bar correctly, and the angled grips will take some of the stress off the elbow joints and wrists if you have problems with these at all.
As for performing the barbell curl there are a couple schools of thought on this, those that are super strict, those that cheat the weight and those that fall somewhere in between. I think its important to practice strict form for lighter weights and then to use a slight bit of momentum for heavier weights to assist getting the weight past the first portion of the movement where the biceps aren’t being used as much.
Performing the barbell curl (With a slight cheat)
To start, make sure you are standing shoulder width apart, gripping the bar with hands equidistant. Have your arms slightly bent, and then with a small amount of hip movement bring the weight up in an arc towards your chin. Your elbows should stay locked in position (imagine a broomstick running through them). When the weight reaches the apex, bring it back down in the same arc in a controlled fashion, and do not straighten your arms at the bottom.
2. Dumbbell Curls
Dumbbell curls are another important exercise because of the isolation factor (the weaker arm cannot be assisted by the stronger) and they hit your biceps in a unique way. Because the dumbbell curls allow you to supinate your wrist through the exercise arc you will be hitting the brachiallis extra hard. Different grips like hammer curls also add a different dimension to the movement.
Dumbbell curls require you to supinate your wrists when performing them. This hits the brachiallis hard too.
Performing the dumbbell curl
Dumbbell curls are pretty easy to do, but the potential for bad form is pretty high. It’s easy to start swinging to much or looking down at the bicep as each arm comes up.
Dumbbell curls start much the same way as barbell curls, except with your feet about shoulder width apart, and your back straight and core stable. You should alternate hands – so start with one arm by bringing it up with the elbow locked in position, and begin supinating (turning) the wrist as soon as you are able (generally starts when it clears the thigh). Continue to supinate until you can supinate no further. If you timed this correctly, full wrist supination should occur at the top of the motion. For extra fiber contraction squeeze the bicep at the top.
As with all exercises remember to breath throughout the motions, and especially with dumbbell curls as the alternating motion means the set lasts longer and as a result there is more lactic acid build up.
3. Incline Curls
The incline curl is an exercise that is really going to stretch those biceps, and is good to do after you have completed compound exercise or two. Be warned though, you should definitely be warmed up before attempting this exercise as the stretch and stress on the biceps can lead to muscle pulls or even tears if you aren’t careful.
One of the nice things about this exercise aside from its unique effect on the biceps, is that you can easily adjust the angle of the incline you perform them at, which is recommended.
Performing the incline curl
Start by setting up an incline bench to about 60-70 degrees, you can vary this later.
Sitting on the bench, hold the dumbbells in both hands with wrists fully supinated, and arms hanging. Curl both dumbbells up keeping your elbows in the same position and then with control lower the weights again. At the bottom of the repetition make sure not to lock out completely, stop the weight short of completely straightened arms.
4. Concentration Curls
Of the four exercises in this article, this exercise is the only isolation exercise, but can be extremely effective if done properly. Concentration curls are what I call a finishing exercise, and by this I mean they are always done at the end of a workout to “finish” off whatever muscle fibers you have left.
Because these are an isolation exercise your weights will be considerably less, but the impact that these have on muscle activation is well worth it.
Stand with your feet at just outside shoulder width apart. Bend your upper body over to roughly 90 degrees, holding one arm out in front of you to hold the weight and the other to hold on to something and stabilize yourself.
Performing the concentration curl
Sitting at the end of a flat bench place the weight in one hand and your elbow against the inside of your knee for stability (you can also do these free standing without the stability of the knee). Curl the weight upwards using only the biceps, keep the motion controlled and deliberate.
Conclusion
So with these four exercises in your arsenal you can start on your road to massive biceps! Remember that you can’t build muscle without adequate nutrition and rest!
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