5 Reasons You Need to Exercise Power

The term "strength training" more or less means that similar training and endurance training load. All of these terms identify all forms of activity that uses energy against (using weights, gravity, tubes, machines, etc.) to form muscle, increase strength, maintain, and enhance muscle tissue.
Regardless of age, sex, or target, everyone can benefit from resistance training. Here are five major reasons you train endurance:

A vibrant life. People who have never undergone the training will be lost to 40 percent of the total strength of his body at age 65. This is not a natural consequence of aging, but risk must be incurred by living life to the lazy. Fortunately, many things can be done to avoid this happen.
Resistance training will give you the strength to do things in everyday life, from entering the closing stoples hard, take your child into a car seat, and brought a lot of grocery bags with one hand. Even though you are still willing to run around chasing the plane from one end of the airport to the other end, mindless when you're not willing to take with your bags.
Develop strong bones. Strong muscles and bones strong inter-related. The more you train your endurance, the more pressure you give to the bones. This stimulates the increase in density. Increasing bone density through resistance training will help reduce the risk of osteoporosis, the disease that weakens and makes brittle your bones.
Prevent injury. Muscles strong and healthy and more resistant to the possibility of injury and able to stabilize the body, and helps prevent you from the carelessness that caused you to fall or sprained. Endurance training improves body balance, strengthen core muscles that protect your spine.
Sexual attractiveness. Cardio training will burn calories while training will develop resistance and strengthen muscles. A marathon runner may be able to run away, but it will not make spies memandanginya when you're on the beach. Resistance training helps shape your body, such as when you have wide hips, you can learn to expand your shoulder with some of the training set using the shoulder press machine every week.
Increase your metabolism. Build muscle endurance training. The formation of stimulating muscles increase your metabolism (the total calories burned in a day to carry out bodily functions). When your body burn calories more efficiently, you will feel more easily lose weight.

02.31 | 0 komentar | Read More

Sexy Arm for dumbbell exercises

Many women have problems with trisepnya. Along with age, it seems more toned upper arms instead, quite the opposite. Even had often to exercise and lift the dumbbell exercises every day, this area is still sagging. The core problem may be not in exercise routines or dumbbell weights that we use.

Change Pattern Exercise

Exercising regularly is going to keep us fit and healthy. But it turns out, if we always do the same exercise pattern, with equal weight, and by the number of reps the same movement, it will not be effective. Muscle even know the name of boredom. "Our muscles will tend to stop growing, when he had been able to adapt to the movement-that's all," says Wayne Westcott, PhD, Senior Research Director in the fitness field in the South Shore YMCA, Quincy, Massachusetts. In order to get past the plateau, try to apply some of the following:

Combine type of movement

Do not just make a special motion to form a single muscle alone. Vary also by performing various movements involved tightening the muscles around the area being targeted exercises. That way, the results of the exercise will sooner be seen, says Westcott. In addition, the pattern of this exercise will also keep us from the risk of injury. Remember, injuries can occur because we are doing the same movement is excessive.

Follow the method 6 count

Lifting weights in a two count. Then, lower the count of four. Counts like these will provide enough challenge for us. Why? In the down position, our muscles will have to work harder, because the contractions are accepted are also more powerful. The portion of a longer time will make the muscles must work harder, obviously Westcott.

Sample exercises

One series consists of 10 replications. Do it 2-3 times a week. What is needed: a bench and a pair of dumbbells.

1. Overhead Press (Tightening the shoulder and arm)

Stand with feet hip-width apart, tighten the stomach, both feet planted firmly on the floor. Raise the dumbbell above your shoulders, palms facing forward, elbows form right angles (see picture). Lift the dumbbell straight up in two counts, hold it (the elbow should be slightly bent). Then, slowly lower arms back to starting position in 4 counts.

2. Chest Press (chest tighten, shoulders, and triceps)

Lying supine on a bench, feet planted on the floor, hold the dumbbell with your hands, stretch above the chest, palms facing forward. Bend your elbows at your sides while lowering the weight toward your chest in 4 counts (the elbow should not drop below the bench). Lifting weights upward again to the starting position in 2 counts.

3. Bent-Over Row (Tighten your upper back and biceps)

Right foot and right hand holding onto his knees on the bench. The left foot planted on the floor, tighten your abdominal muscles. Back form a straight line from head to rump. Hold a dumbbell with your left hand, stick out your shoulders straight down, palms facing the bench. Pull your elbows upward until the extent of the ribs in 2 counts. Then, put back into the starting position in 4 counts.

4. Standing Triceps Extension (triceps Tightening)

Stand with feet hip-width apart, tighten your stomach, feet planted firmly on the floor, and both arms stretched straight above your head, holding a dumbbell. Palms facing each other. Lower the dumbbell in a straight motion towards the back of the head in a 4 count, so the elbows close to the ear. Lift back to starting position in the second count.

02.29 | 0 komentar | Read More

Arm Lean in 10 Minutes

Sleeveless dress is never timeless. At the mall, at the gym, and at the party, many of these types of clothing worn. In addition to comfortable, can also give more value on appearance. Of course, this only applies if the wearer a slim toned upper arms

Unfortunately, sometimes age does not seem willing to compromise. According to Oscar Smith, a specialist in the field of kinesiology and biomechanics, in fact not a taut arm grandiose dreams. We just need to do the following exercise routine, to form the muscles of the arms and upper body movements with a variety of push-ups. Immediately admire the results!
What we need A set of dumbbell size of 2 kg-3 kg, mattresses, stepboard, sofas, or chairs.
The trick Practice routine 3 times a week in a row, starting from the "main movement". If it is too difficult, switch to the variation movement of "Easier". If already proficient, move on to the movement "more difficult". At the end of each movement, doing push-ups 3-5 times.
For faster results Use a heavier dumbbell, for example, which weighs 4-5 kg. For each movement, repeat as much as 5-6 reps without a pause. Do a whole series of regular movements as much as 2 sets. If you want to burn more calories, try a cardio workout that involves hand movements.
Arm Press-Back The main movements: Take a standing position, body position on the left side of the sofa, hold the dumbbell with your right hand. Knee and left palm resting on the couch, your spine straight. Bend your right hand to form a 90 degree angle, palms facing forward. Without moving your upper arms, straighten elbows and push the load back, palms facing up. Lower. Repeat 8-10 times. Change positions. Continue with push-ups.
Easier: Do the exercises without the use of the couch. Standing upright, grasp a dumbbell in your right hip side, elbow bent, while the left hand side remains in the body. Straighten your right hand and push the load back. Repeat 8-10 times, changing hands. More difficult: Stand on one leg. Grasp dumbbell. Lean your upper body slightly forward, then thrust both hands into the back, straighten one leg back. Repeat with other leg.
2-Part Curl The main motion: Stand with feet shoulder-width apart, hold dumbbells at your sides. Bend your elbows form a 90 degree angle (toward the waist), turning the palms facing up. Hold a few seconds, lower. Perform 8-10 reps. Afterwards, bend your elbows and lift weights towards your shoulders, repeat 8-10 times. Finally, returning to the position of bend 90 degrees. Continue with push-ups.
Easier: Eliminate the burden of movement to bend toward the shoulder. More difficult: Raise dumbbell to a position 90 degrees, hold one count and then bend toward the shoulder. Return to starting position. Perform 15-20 reps.
Push-ups The main movements: Take a position as if to crawl. Both hands under shoulders, knees resting on the floor. The body forms a straight line, from head to knees. Bend elbows, lower your body toward the floor. Straighten your arms again. Repeat 3-5 times.
Easier: Perform this movement with the hands resting on a sofa, chair, or stair. More difficult: Do the motion with rests in the hands and feet. The body forms a straight line.
Lying Reverse Curl The main movements: Lie down with knees bent. Grasp a dumbbell, palms facing inward. Bend your elbows form a 90 gerajat. Without moving your upper arms, straighten your elbows, lower the load until almost touching the floor, lift back to starting position. Repeat 8-10 times.
Easier: Lift the dumbbell, but remained on the floor of the upper arm. Or, use a lighter dumbbell. More difficult: Lower the dumbbells slowly, hold for a few seconds, then lift again.
Lying Triceps Extension The main movements: Lie on your back holding a dumbbell. Extend both hands upward, palms facing each other. Bend your elbows and lower dumbbells toward your face. Straighten your elbows, push the load back to its original position. Perform 8-10 reps. Continue with push-ups.
Easier: Lift one dumbbell with both hands. More difficult: Finished the main motion, lower the load in one direction crosswise to the opposite shoulder, then back into position.
Informant: Oscar Smith, a specialist in the field of kinesiology and biomekaniks, fitness studio and owner of O-Diesel in New York City.

02.26 | 0 komentar | Read More

No Need to Build Muscle Heavy Burden

You try to continue to use a heavier dumbbell as strength training, because they want to see you quickly toned arms? Think again. Apparently, not a heavy burden that makes the arm more quickly muscled.

The combination of light weights and use the muscle at the highest level, is more effective to build muscle mass, a study from McMaster University. The author of this study, Nicholas Burd, who is also senior medical students, found that muscle fatigue is an important component in building muscle, instead of a dumbbell weight itself.

 

The results of a study published in the journal PLoS ONE this conclusion after conducting the trial against respondent. They hold the load that weighs 90 percent of the limit of their ability to lift, or a lighter load of 30 percent. According to Stuart Phillips, associate professor of kinesiology at the university guest areas, the people who can lift the load by 80 to 90 percent of their capacity limits are generally able to perform 50-10 reps before muscle fatigue occurs. However, they are carrying lighter loads are able to do 24 reps before muscle fatigue experienced.

"Instead of trying hard so I can lift heavy loads, you can achieve something much lighter, then picked it up as much as possible until you can not lift it anymore," Phillips said in Science Daily.

The muscles will grow when we stimulate the muscle to make new muscle protein. That's when there was a process in the body that will eventually accumulate into bigger muscles.

Dr. Pam Peeke, renowned fitness expert and spokesperson for the American College of Sports Medicine, says that he agrees with the findings of this study. He advised people to do the exercises with light weights as much as 20 reps, and a smaller set with heavier weights. Both sets should be made without a break.

"I practiced until my muscles experience fatigue, and when finished practicing, there's nothing I can do. What happened next is extraordinary muscular development," says Peeke.

Use a heavy burden, according to Peeke, not good for women and older people. When you get older, the place where the joints and tendons meet with the muscles become drier, making it less flexible and more prone to injury. Besides the issue of gender and age, genetic factors also play a role in muscle development can be achieved. Weight training will only be able to build muscle for the gene that person supports it.

"If you're too much force the muscles to work, the sick not the muscle, but your joints," says Peeke. This could lead to a tear on the joints and connective tissue inflammation in the joints. Imagine if someone who already suffer from arthritis (arthritis), certain results are more severe.

02.24 | 0 komentar | Read More

Additional exercises are fun to Arm

If you do not like the type of strength training or resistance training using dumbbells, you can also set up a lean and toned arms with other exercises are more fun. Choose one activity to burn fat and shape your upper body more efficiently:

1. Swim. Not only soothing, swimming endurance training is also more effective than physical exercise on land. In addition, hand movements while swimming can train the muscles of the hand becomes stronger, so that automatically becomes more slender hands. Also swam for 1 hour will burn 680 calories.

2. Cardio machines with handrails, for example, elliptical machine or a stepper machine. Focus your attention on each step. At the first minute, starting with a movement involving the arm. The next minute, let it idle arm. Gradually increase the intensity of hand movements. If your cardio machines do not provide handrails, still move his hands while stepping on cardio machines.

3. Wall climbing. Sports that one is very much involved in muscle strength to hold the hand grip bar. Calories would be burned for 1 hour is equal to 750 calories. One wall climbing facilities can be found in Pondok Indah Mall 1, Jakarta.

4. Kickboxing. Punching motion at kickboxing is one effective way to train the force of heart muscle, while burning 680 calories in an hour.

5. Canoeing and kayaking. Paddle paddle along the river is very beneficial for mental freshness. Including bicep curl and burn 500 calories in 1 hour.

21.02 | 0 komentar | Read More