Trainer » muscle

Three things you can do to prevent cramps

Joshua Smith — Mon, 23 Nov 2015 18:34:27 +0000

Pray that cramps do not happen in the morning while you are preparing for work, because then you will be unable to go to work; they can be quite devastating and can disable you for a whole day and even days.

They are involuntary, painful movements of muscle tissues and there are a variety that affects different muscle tissues.

Cramps can happen in the abdomen and even in the vagina in women, but the most common place they occur is in the legs.

They are especially devastating to athletes who heavily rely on their muscles, and because they use their muscles a lot, they are very susceptible to being cramped.

So it is wise to know how to prevent them and these are some things you can do to reduce the chances of cramps to your muscles.

Flexibility Exercises

Not all exercises prevent cramps, some actually increase it; but on the other hand, flexibility exercises are the best for cramp prevention.

Exercise is a series of physical actions done in order to fine tune the body.

They are designed to improve the motion and fluency of your muscles and joints and they prevent cramps by stretching muscles so they do not tighten.

Some examples of flexibility exercises are yoga and stretching.

Stretching relaxes overworked muscles so that no injury or harm comes to them.

Sleep

When you lie down to sleep, your muscles are relaxed and rest, preparing them for the next day; but if you do not sleep, or sleep long enough or the right way, your muscles do not get the chance to rest properly; hence they become overworked and start to malfunction in the form of cramps.

Drink a lot of water

One of the major causes of cramps is dehydration; without water, muscles could become rusty in their function and not contract and relax well. So water acts like a lubricant to make muscles function smoothly.

Stay hydrated by drinking a lot of water daily.

Conclusion

Cramps are not something you desire to have so you can prevent them by staying hydrated, sleeping well and performing regular exercise.

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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.

Help! Unwanted underarm fat.

admin — Mon, 18 May 2015 10:19:32 +0000

How to get rid of underarm fat, quick and easy steps.

Unavoidably and the most dreaded experience for us all is how quickly we can gain weight anywhere on our bodies, and of course the underarm region is no exception. Fat in that area can be unsightly and embarrassing. However, it is possible to lose the “double wave” via a combination of diet and exercise to burn the fat not only in this unwanted area but all over one’s body.

Exercise

The key ingredient is to build muscle tone around your arms.

Unfortunately we can’t walk around with a photo-shop filter to remove this pesky faults but we can exercising to build muscle in your arms and surrounding areas that will help tone your body regardless of your weight.

Let’s take action, Now!

With machines:

Rowing machine: 12 to 15 minutes. Personally I can sit on this machine for half an hour, although the seat sometimes can become very uncomfortable! The damper setting which is located to the side of the machine is similar to gears on a bike, remember to adjust this to your preferred choice of comfort, however I do advice you push yourself!

2. Low row machine: This exercise involves pulling two independent levers towards your chest, keeping the arms out in front and the elbows low, parallel to the shoulders. Resistance is provided by a weight stack which enables the workload to be adjusted to suit each type of user. Because I am not looking to build muscle but moreover strengthen my arms, I’ll use weights of 15kg to 20 kg and work 5 sets of 50 or 100 when feeling brave.

3. Vario machine: The all round body workout, this machine can help you lose 200 calories within 20 minutes! Working your legs to arms and abdominals to shoulders. Usually I would stay the full 20 minutes with an effort level of 15, but I would recommend an effort level of 6 to 8 for newbies.

4. Arm bike machine: Many gyms will have this machine. You sit down on a seat and only work your arms! Excellent for sorting out that underarm fat. I will usually spend 10 minutes on an effort level of 8 as the machine is a true killer.

Without machine: 4 rounds of 5 intense exercises with 10 second rest.

Push up plank row:
Dips using a chair:
Chest fly:
Rows (one arm then change):

Use weights to tone and lengthen muscles. Use heavier weights to tone more.
Pilates is a great way to tone this troublesome area. You should be working above your head, out in front of you, behind, pushing and pulling.

Set yourself a goal

Try to get 45-60 minutes of exercise daily. This boosts calorie burn, which results in fat loss all over the body.

Train four times per week.
1. Two sessions spent building muscle, burning calories and accelerates fat loss.
2. Two sessions should include intense cardio training. e.g. Running, swimming and cycle.

It is important to remember that muscles need time to repair. Avoid training every day to allow the muscle fibers time to repair rips and tears.

Your Diet

Consume fewer calories.

Include more fruits, vegetables and low-calorie nutritious food in your diet.

Aim to include at least one serving of vegetables and one of fruit at every meal, along with a serving of lean protein, such as chicken, fish, lean red meat or dairy.
Add a small amount of healthy fat to each meal in the form of nuts, seeds, olive oil, avocado or coconut.
If you’re drinking regular soda, cut it out of your diet. You’ll see really fast results by eliminating 200 calories a day just from not drinking soda anymore.
Stay hydrated with plain water. Soda, energy drinks, coffee beverages, packaged smoothies and juice drinks contain added sugar and syrup, which pack on calories without providing much nutritional value.
If you cut 500 calories from your daily diet, you may be able to lose 1 pound per week.

Keep drinking your GREEN TEA! and if you’re anything like me and worry about staining your teeth, remember to carry a colorful plastic straw in your bag.

Green tea helps boosts your metabolism which is key to burning calories.

Some studies show that consuming green tea helps lower cholesterol, burn fat, prevent diabetes and stroke, and stave off dementia.
Importantly, drink plenty of water! Drinking water helps you in feeling more full (thus reducing overeating) in addition to clearing your complexion and hydrating your skin.