Trainer » bigger muscles

5 STRETCHES FOR MUSCLE TRAINING

Simeone Abi — Sun, 22 Nov 2015 16:39:07 +0000

The yoga stretches and their benefits are known and proven, it does not just enhance flexibility, but also builds muscle strength. They strengthen and lubricates the muscles, and plays an important role in muscle enhancement.

If you practice this stretches regularly, they can enhance your functional strength, muscle coordination, and muscular endurance especially in your core which results to an increased functional independence. These five stretches should be able to help in your muscle training;

The Natraja pose

The natraja pose is one of the ‘most’ effective postures for you to improve your balance; it builds your core muscle and contracts your hamstrings, glutes, shoulder and strength abdominals and chest muscles.

The locust pose

The locust posture is effective for strengthening the lower back; it gives a good contraction to your arms and shoulder muscle, and improves flexibility in your pelvic belt.

The warrior stretch

You will notice a huge difference in your overall body strength and endurance if the warrior stretch is being practice regularly; it improves flexibility in your hip and knee joint. If you want to tone up and strengthen your hamstrings and gluteus muscles, then the warrior stretch is a good workout.

The plough pose

Plough pose is super effective in strengthening the abdominal, back, neck and shoulder muscle; it also tones your legs as well.

The bow pose

This pose is in a bow like shape, if practiced properly and regularly, gives proper contraction your back and abdominal muscles. The pose improves flexibility and lubrication in the shoulder, knee and the elbow joint. The pose is very effective in toning arms and leg muscles.

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Fitness : Hammer Curls & Barbell Curls

Christina Helen Brown — Fri, 12 Jun 2015 09:56:29 +0000

Hammer curls and barbell curls recruit the same collection of muscles. However, they differ slightly in technique and the weighted implements that are to be used.

Techniques

Hammer curls and barbell curls utilize similar techniques, but have one minor difference.

To perform barbell curls, first position your hands evenly on the bar and at shoulder-width with palms facing forward. Allow the barbell to hang down in front of you. Keep your elbows into the sides of your torso as you bend your elbows and bring the barbell up towards your shoulders. Control the barbell back down to starting position by extending your elbows.
To perform hammer curls, hold a dumbbell in each hand and allow your arms to hang down on either side of you with your palms facing your thighs instead of forward. Bend your elbows to bring the dumbbells up to your shoulders and then control the weights back down to starting position.

The primary muscle recruited in the barbell curl is the biceps brachii muscle. This means that the biceps produces the greatest amount of force. It originates up at your scapula and then runs down the front of your arm and inserts at your radius bone. Assisting in the movement is also your brachialis and brachioradialis. In the hammer curl, the primary muscle recruited is the brachioradialis. The brachioradialis muscle is smaller than the biceps. It originates on your humerus bone and then inserts on your radius bone. It becomes the primary mover when your elbow joint is in a mid-position between supination and pronation, as it is during hammer curls.

Because they incorporate the same collection of three muscles the biceps brachii, brachialis and brachioradialis, the hammer curl and barbell curl are often performed within the same workout.

Those interested in building muscle mass in their arms would receive greater effects by doing both exercises.

Complete four to six sets of barbell curls and four to six sets of hammer curls.

Don’t Be Fooled By Thinking You’re Getting Bigger If Your Muscles Are Sore!

Christina Helen Brown — Thu, 04 Jun 2015 14:47:13 +0000

“No pain, No gain”

Sore muscles is not necessarily a sign that you’re getting bigger. In fact, it could be a sign that you are training in the the wrong way or even a symptom of more serious muscle damage. Though training may make you feel stiff, ultimately there is no guarantee that you’re actually even getting bigger if your muscles are sore.

The theory behind sore muscles equaling progress in weightlifting is based on the idea that your muscles develop lots of tiny tears, which triggers faster growth. Other factors, including your gender, hormonal balance, age and genetics, all play a part. Nonetheless, muscle growth does involve satellite cells replacing damaged fibers on the muscle surface. However, the soreness this creates is likely to vary from person to person.

One of the problems of measuring your weightlifting progress by the soreness of your muscles is that the pain may not be related to growth. For example, tendinitis in the elbow or other joints may make your limbs sore. In serious cases, pain could be connected to a pinched nerve or slipped disc in your lower back. The risk of assuming that muscle soreness is a good thing is that you may miss a more serious underlying problem.

If you’re new to lifting weights then there’s a good chance you will feel a little sore after a session. That applies to all sports. Also, if you try a new technique or work a muscle group for the first time, you’re likely to feel a little sore. Most people feel less pain the more they perform an exercise. However, you may still get the same benefit from an exercise by performing fewer repetitions at a lower weight.

Provided your muscle pain isn’t a result of something more lasting, you can prevent some soreness when training. One way is to avoid picking up weights that push you beyond your physical limits. You should be able to perform 12 repetitions at a weight level before tiring. Give muscle groups at least 48 hours recovery time between lifting. Soon after training, try to eat a nutritious snack to help muscle recovery.

Trainer » bigger muscles

5 STRETCHES FOR MUSCLE TRAINING

Fitness : Hammer Curls & Barbell Curls

Muscles

Training

Don’t Be Fooled By Thinking You’re Getting Bigger If Your Muscles Are Sore!

Complex Process

Know the Difference

Something New

Give Yourself Time to Recover