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Cardio Workouts
08/06/2015

Cardio Workouts

Feature of Aerobics And Aerobics Tips
07/06/2015

Feature of Aerobics And Aerobics Tips

Elliptical TrainersElliptical trainers are among the most popular pieces of exercise equipment. You might reach your tar...
06/06/2015

Elliptical Trainers

Elliptical trainers are among the most popular pieces of exercise equipment. You might reach your target heart rate faster on an elliptical machine than on other cardio machines. These machines target your cardiovascular system and are designed to help you burn more calories than walking on a flat surface. Your feet move in an elliptical pattern, which might relieve pressure on your joints that can occur while using other cardio machines, such as the treadmill. Particular ellipticals might include a heart rate monitor and controls to adjust resistance on your leg movements

Free WeightsThe popularity of free weights might be tied to their versatility. Free weights include dumbbells and barbel...
05/06/2015

Free Weights

The popularity of free weights might be tied to their versatility. Free weights include dumbbells and barbells. This equipment can provide a full-body resistance workout. Free weights require more coordination and allow you to increase your functional fitness with exercises that mimic natural body movements. Athletes can use free weights to train for sport-specific movements. Free weights accommodate compound muscle movements that allow you to work the largest amount of muscle tissue possible

Selectorized Strength MachinesSelectorized strength machines often use cams, cables, gears, pulleys and a stack of weigh...
04/06/2015

Selectorized Strength Machines

Selectorized strength machines often use cams, cables, gears, pulleys and a stack of weights for resistance exercise. These machines let you isolate particular muscle groups by guiding your body movements. Beginning weight trainers or bodybuilders particularly might benefit from using these machines to condition particular movements. Selectorized strength machines also benefit people recovering from injury by controlling your joint articulations.

Recumbent Stationary BikesRecumbent stationary bikes might offer the best low-impact aerobic workout and weight loss exe...
03/06/2015

Recumbent Stationary Bikes

Recumbent stationary bikes might offer the best low-impact aerobic workout and weight loss exercise. Session might last 45 to 60 minutes or longer. Recumbent cycles offer extra comfort for extended workouts because these machines include bucket-like seats that position your body in a semi-reclining position. These machines are safe for any user, and particularly for novice or elderly people, because recumbent bikes require little or no coordination. You might favor this machine if you suffer from backaches and aching joints

Barbell Front Raise
02/06/2015

Barbell Front Raise

Squat FormDefinitive GuideProper Squat Technique: Hip Hinge-When most people try to squat, the knees protrude far over t...
01/06/2015

Squat Form

Definitive Guide

Proper Squat Technique: Hip Hinge-
When most people try to squat, the knees protrude far over the toes, the butt goes straight down, and the heels come off the floor. This happens because proper squat technique requires some hip flexibility, proper balance, and a “hip hinge”.

Proper Squat Technique: Straight Head Position-
One major mistake people make when they squat is rounding their necks, or looking down at the ground. The spinal alignment is automatically thrown off, which makes the squat a very dangerous exercise, especially if you are using a lot of weight.

Sometimes I pick a spot on the wall that’s in line with my eyes as I am standing straight, then as I squat down, I keep my eyes on that spot. My head is automatically in the correct position.

Proper Squat Technique: Chest Out/Shoulders Back-
A key theme with the squat is to make sure your spine is in proper alignment. By keeping your shoulder back and your chest out, your lower back will most likely have the correct natural curve. If you instead round your shoulders and sink your chest in, your spinal alignment will be thrown off.

Proper Squat Technique: Slightly Arched Lower Back
Proper Squat Technique How to Do A Squat 2

As you can see in the picture to the right, the bottom of the spine (known as the lumbar spine) has a slight arch. You should keep your lower back flat, to slightly arched as you squat.

Hyperextending your lower back by arching too much, or rounding your back can put significant pressure on the intervertebral discs, which are soft gel like cushions that protect each vertebrae. If the disc ruptures because of too much pressure, a portion of the spinal disc pushes outside its normal boundary, which is called a herniated disc and may require surgery to repair. I can’t emphasize enough to make sure your lower back is flat to slightly arched throughout the entire squat movement.

Proper Squat Technique: Athletic Stance, Toes Pointed Out
Use an athletic stance for the squat so that your knees are slightly bent, feet are firmly planted on the ground, and toes pointed outwards slightly, which helps with stabilization. The wider you put your feet, the more it works your glutes and hamstring (back of the leg), and the easier it will be to stabilize. The closer in you put your feet, the more your quadriceps will be emphasized (the front of the leg).

Proper Squat Technique: Athletic Stance, Toes Pointed Out
Use an athletic stance for the squat so that your knees are slightly bent, feet are firmly planted on the ground, and toes pointed outwards slightly, which helps with stabilization. The wider you put your feet, the more it works your glutes and hamstring (back of the leg), and the easier it will be to stabilize. The closer in you put your feet, the more your quadriceps will be emphasized (the front of the leg).

Proper Squat Technique: Athletic Stance, Toes Pointed Out
Use an athletic stance for the squat so that your knees are slightly bent, feet are firmly planted on the ground, and toes pointed outwards slightly, which helps with stabilization. The wider you put your feet, the more it works your glutes and hamstring (back of the leg), and the easier it will be to stabilize. The closer in you put your feet, the more your quadriceps will be emphasized (the front of the leg).

20-min-Workout
01/06/2015

20-min-Workout

The Perfect 10 Minute Fat Burning
30/05/2015

The Perfect 10 Minute Fat Burning

Decline abdominal crunchesMuscles Targeted: Decline abdominal crunches target the re**us abdominis, or abdominal muscles...
30/05/2015

Decline abdominal crunches

Muscles Targeted: Decline abdominal crunches target the re**us abdominis, or abdominal muscles. In addition, you will work your hip flexors as a secondary muscle.

Exercise Instructions: Using a decline bench, position yourself with your feet locked in at the top. Place your hands on either side of your head, without locking your fingers. Raise your body slowly while you contract your abs. Crunch up, bringing your elbows to either side of your thighs. At the top of the movement, flex your abs for a one-count and then slowly lower your body back down to the starting position. Be sure to keep at least an inch or two of space between your back and the bench at the bottom of the movement. For more intensity, hold a weight plate across your chest for added resistance.

Why This Exercise is Important: The decline abdominal crunch is a great way to build strength and definition in the abs. If you are looking to improve your core muscles and get closer to a six pack, this is the perfect exercise to use. When you compare the decline abdominal crunches to other ab exercises, you will notice how much more intense the process is. This is primarily due to the fact that you must rely on your abs to push your body up off the declined bench. In a regular sit up position, or while doing bicycle crunches, it is easier to use your body’s momentum to get the job done. With the decline abdominal crunches, you get a true idea of how strong your abdominal muscles really are.

Exercise Tips: Make sure to squeeze your AB muscles as much as you can when you are at the top of this exercise, because it will result in the maximum contraction. If you feel as though the exercise is getting too easy, you might want to add extra weights. Hold a 5-10 pound weight plate across your chest, and complete the same reps you normally would. Increasing the amount of weight you hold every few weeks will maintain the level of difficulty and ensure your abs are strengthened.

Things To Avoid: Too many individuals use their body’s momentum to perform the decline abdominal crunches, but that should be avoided as much as possible. Instead, you should raise and lower your upper body under the control of your abdominal muscles. This will work your re**us abdominis to the maximum, and ensure you get the most benefit out of the exercise. Perform the decline abdominal crunches on a decline bench, and adjust the bench’s decline until you are getting the maximum tension in your AB muscles while completing the movement. Be sure to control your breathing when you are performing the exercise. When you raise your body off the declined bench, breathe out and exhale. As you are lowering your body back into the decline position, inhale and breathe in. Instead of focusing on the intensity of the exercise or the stress in your abs, focus on each breath you take. Concentrating on your breathing will also allow you to perform more repetitions without stopping.

Reps and Sets: Try to perform 3 sets of 20 or 25 repetitions of the decline abdominal crunches. If you feel as though you are not struggling to complete the last few reps, add five more reps to your set, or add a weight plate for additional resistance.

Other Exercises To Use: If you do not feel comfortable with the decline abdominal crunches, or you want to try a different exercise for variety then you can use different movements. The reverse abdominal crunches, abdominal flutter kicks and medicine ball leg raises are all great exercises to use in your AB workouts. Each of these exercises will work your abs in a similar manner, so long as they are performed correctly. View our extensive database of exercise guides for a comprehensive list of exercises that target the abs.

Kettlebells Workout
28/05/2015

Kettlebells Workout

Adresa

Rooseveltova 19
Znojmo
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