28 Jan
Blog

5 Exercises to Help Athletes (Possibly) Prevent Injury

As strength coaches, an athlete’s health should be the top priority. The role of a strength coach is to prepare athletes to play their sport and compete through strength and conditioning programs that are developed to elevate athleticism.

More importantly, a coach’s job is to help reduce injury both on and off the field. New York University Head Strength and Conditioning Coach and Assistant Athletic Trainer, Joe Mosher (M.Ed, ATC, CSCS, USAW) feels that:

“We have a duty to our athletes to provide them with a program that not only helps enhance their athleticism but also, and maybe more importantly, provides them with a higher level of injury resilience than they had before. I base everything on the idea that if my athletes are healthy and can compete, then they have at least some chance at winning, regardless of who we play. If they are injured and cannot compete then they have zero chance of winning. Even a one percent chance of winning is still better than a zero percent chance at winning.”

Woman on a lifting platform grabbing a barbell with both hands, prepared to do a snatch

No matter how much stronger, bigger, and faster your athletes are compared to the opposition, if they aren’t healthy, they don’t play. Add these five exercises to your programming to give your athletes the best chance at staving off injuries and staying in the game.

Disclaimer: The content on Breaking Muscle is meant to be informative in nature, but it shouldn’t take the place of advice and/or supervision from a medical professional. While many of our contributors and experts have respected certifications and degrees, and while some are certified medical professionals, the opinions and articles on this site are not intended for use as diagnosis and/or treatment of health problems.

Eccentric Hamstring Slide

  • What: Hamstring eccentric strength and posterior chain engagement.
  • Why: Whether you are an athlete, runner, or fitness fanatic, your hamstring health plays a pivotal role in performance. The hamstrings are a critical component of force development for jumping, running, pulling, Olympic weightlifting, and strength training. Additionally, the hamstrings work to decelerate and absorb muscular force throughout the landing phases of the running/gait cycle and help to stabilize the knees and hips during open chained activity. Without proper hamstring health in both the concentric and eccentric phases of muscle actions, you could be leaving your athletes and clients open to nagging injuries, such as muscle pulls and strains and loss of training development.
  • How: Perform this exercise either in the corrective or accessory segment of the workout. The key to doing these is to have controlled lengthening (eccentric) of the muscle, keeping tension and full range of motion (ROM) throughout the movement. Try adding these into your training regimen twice per week, for 2-4 sets of 10-20 controlled (2-3 second eccentric) reps.

90/90 Breathing

  • What: This diaphragmatic breathing technique from the Postural Restoration Institute is great for teaching athletes and clients correct breathing and bracing during lifts and in life. Poor breathing techniques can create stiffness and pain in the neck, shoulders, pectoral muscles, lumbar, and anterior hip. This stiffness, combined with intense exercise, can lead to serious injury if left unnoticed.
  • Why: The ability to brace and breathe through the diaphragm and abdominals is key to more stability and joint function in the hips, shoulders, and spine. By teaching athletes how to breathe under both non-stressful and stressful situations, they can improve performance and decrease the likelihood of injury during running, contact sports, overextended and rotational movements, and life.
  • How: Perform this breathing protocol in the warm-up routine prior to resistance training. This exercise is a great way to mentally prepare athletes and clients to become more in tune with their breathing. More importantly, it gives them the core stabilization they need to perform optimally and safely.

X-Band Walk

  • What: Glute activation, hip external rotation, and hip/knee/ankle stability.
  • Why: Glute development is critical for hip health, which is a key player in deadlifts, squats, Olympic weightlifting, jumping, landing, and running, as well as power production and injury prevention. Additionally, the glutes stabilize the hip and knee joints, which tend to be susceptible to injury without adequate stability.
  • How: Perform this movement either in the corrective or accessory segment of the workout. Depending on the band thickness and the position of the straps, the difficulty can be altered based on the athlete. The farther the bands are from the hip joint, the more resistance. Start with a few sets of 8-10 steps per leg, focusing on strong, controlled steps.

Marches and Skips

  • What: Running, jumping, sprinting mechanics and leg drive technique.
  • Why: The ability to create force is one thing, but most fitness enthusiasts and even some athletes fall short on the ability to apply maximal force using efficient movement mechanics. The result is decreased running speed, economy, wasting of energy, and an increased risk of potential injury. By understanding and engraining sound marches, skips, and running drills in warm-up sets and pre-competition drills, you can teach athletes to not only run faster, but also safer and more efficiently.
  • How: Perform these drills in warm-up sets and/or pre-competition drills. It is imperative to teach the athletes to not allow knee extension as the leg drives upwards, and to maintain proper alignment of the base leg under the torso. Additionally, be sure to have the athlete actively pull the heel to the glutes with the hamstring, and drive his or her foot directly under the center of mass.

Arm Bar

  • What: Scapular stabilization, rotator cuff stability, and shoulder awareness.
  • Why: Whether you are a throwing athlete (baseball, football, softball, volleyball, tennis), weightlifter (snatches and jerks), or avid fitness enthusiast, scapular and shoulder stabilization are critical for optimal force development and injury prevention. The ability to anchor the posterior shoulder will increase the amount of force than can be controlled, decelerated, and ultimately produced at the shoulder joint. Additionally, Mosher states: “(T)he arm bar is a great shoulder disassociation exercise. It teaches the body to move around a stable shoulder. It also trains the rotator cuff in its first actual role of centering the joint as it moves through a full ROM. Lastly, it allows the athlete to develop thoracic mobility at the same time as teaching the shoulder joint to pack tight but still move independently.”
  • How: Perform arm bars either in the corrective or accessory segment of the workout. The key to doing these is to have controlled stability of the shoulder as you turn your body. Make sure to keep the shoulder blades and abs tight, as you stay “stacked” through the upper/mid back. Try these out for 8-10 repetitions per arm, focusing on a brief pause at the top of each repetition.

The Proactive Approach

Take the time to address your athletes’ needs by including these fundamental exercises in their programming. This proactive approach will bulletproof your athletes from injury and keep them on the field and in the gym for years to come.

Learn more about injury prevention:

Programming for Injury Prevention: How to Keep Your Athletes Healthy

The post 5 Exercises to Help Athletes (Possibly) Prevent Injury appeared first on Breaking Muscle.

21 Jan
Blog

4 Ultimate Exercises for Broad Shoulders

For broad or broad shoulders, here are the four best shoulder exercises. Every man should strive for broad shoulders; They represent strength, power and agility and give the impression that you can protect them.

Building broader shoulders isn't the only way to get broader shoulders. It all starts at the back. The upper and lower lats serve as a kind of protrusion for your shoulders while the trapezius pulls them up. Check out my program if you want to create huge shoulders and a big top V.

requirement

Buying a set of dumbbells is the easiest way to start shoulder training. Raising and gently lowering dumbbells requires more control than raising and slowly lowering a barbell because they aren't connected like a barbell.

The anatomy of the shoulder

Before we get started, let's take a quick look at the anatomy of the shoulder. Each shoulder has a large deltoid that helps round out its shape.

The anterior (front) deltoids, middle (lateral) deltoids, and posterior (rear) deltoids are the three groups of muscle fibers (or heads) that make up this muscle.

While you should be working on each of these heads, focus on the front and side delts to develop broader, broader shoulders.

Know this before you start

There are a few things to keep in mind when doing shoulder training.

When possible I prefer to use free weights as balancing adds an extra difficulty and makes your muscles work harder.

Dumbbells can also help you work your shoulders as they isolate each shoulder separately.

There are benefits to mixing up every now and then, so hop on a machine or try different variations of these exercises to strengthen your shoulders from all sides.

You should target your deltoids 2-3 times a week and aim for 3 sets of 8-12 reps to grow the biggest and broadest shoulders.

4 great exercises for broad shoulders

1. upright row

Upright rows have a terrible reputation, but when done right, they benefit all three heads of your delts, as well as your traps.

Many people make a mistake with this action when they lift the bar past their chin – don't go higher than that or you risk injuring your shoulders.

  1. For this exercise, choose a tighter grip than normal so that your delts work more than your back.
  • While standing straight and extending your elbows wide, pull the bar up to your chin.
  • Be sure to keep the bar close to your body as it rises.
  • Then, gently and in a controlled manner, lower the bar back down.
  • Remember to stop at your chin! There are no practical benefits to climbing higher, and increasing your range of motion too much can injure your shoulders.
  • Then, gently and in a controlled manner, lower the bar back down.

2. Side raises

The lateral lateral raise isolates and strengthens your medial (lateral) deltoids, which greatly improves the width of your shoulders.

The broader and rounder your shoulders appear, the more mass you're loading onto your lateral delts.

  1. Place your feet shoulder-width apart and hold the dumbbells directly in front of your waist with thumbs facing forward to perform this exercise.
  • Raise the dumbbells on either side until they're just above your shoulders, while keeping a slight bend in your elbows.
  • You can do this exercise with your hands on the floor or with your thumbs down on the floor to target those lateral deltoids.
  • Then slowly return the dumbbells to their starting position. Negative contractions are key, so keep tight control as you move up and down.

3. Pull-ups shoulder exercise

  1. One of the most effective shoulder workouts are pull-ups. It's really useful for your shoulders and your back muscles.
  • Pull-ups are nothing more than a full-body workout. Pull-up training control is the best indicator of strength.
  • Pull-ups are often used as a warm-up exercise before a shoulder workout.

4. Seated bent-over rear deltoid raises

This exercise targets the rear shoulder and it's important not to move your shoulder blades while doing this as this will cause your back to become more involved.

This is an excellent workout for your back muscles.

Because the movement is short, the workout doesn't take long.

  1. This exercise can be done either sitting or standing. Your legs should be shoulder width apart and your back should be straight.
  • Let your arms dangle to the floor while leaning slightly forward.
  • As you inhale, straighten your arms, being careful not to bend your elbows.
  • After exhaling, return to the starting position.

take that away

It is difficult to meet a man who does not dream of having broader shoulders. Broad shoulders emphasize the contour and appearance of your entire body. However, the most important thing is to move properly to avoid injury. Don't overdo the weight; Instead, increase it steadily as you evolve. You can also incorporate push-ups and pull-ups into these shoulder-strengthening workouts.

Our back training program

10 Dumbbell Back Workouts

Barbell back workout

15 Jan
Blog

The Best Exercises For A Smaller Waist

Do you shy away from wearing a bikini on a beach trip? Well, not anymore. Make your shame go away because we are here with some exercises that will help you give your waist a defined shape. Exercises for a smaller waist burn belly fat and tone abs. There are mainly two techniques you can use to achieve a thin waist.

  1. Burn excess calories with exercise.
  2. Eat better foods for a healthier life.

Let's learn some exercises for a smaller waist.

Risks of Carrying Excessive Fat Around Your Waist

Not only does your self-confidence stay on the edge when you carry weight around your waist, but your health also stays on guard. Visceral fat is linked to a number of diseases including heart disease, high blood pressure, diabetes, gallstones or any other type of cancer. Visceral fat is a form of fat that gets trapped and stored in your abdominal organs and these types of days are detrimental to the lower body organs.

Best exercises for a smaller waist

A defined waist is the best way to look good and it's every woman's psychology when it comes to fitness. Exercising makes your whole body appear linear, and focusing on a specific body part helps shed excess fat. Exercises that can give a woman a smaller waist are as follows:

1. cardio exercises

Cardio training burns a lot of calories during exercise and helps build lean muscle. To trim your waist, you can do abdominal exercises. 4 great exercises to add to your program are the following:

  • Step-ups – Step-ups help strengthen the glutes and calves.
  • Swimming – focuses on the entire body to get lean muscles. It helps increase heart rate without putting stress on joints.
  • Climbing a flight of stairs helps reprogram the mind to burn calories.
  • Running is the best exercise to lose weight and burn calories. It's an intense cardio exercise that requires a lot of strength in the leg and core muscles.

These exercises give the body a linear look and are considered the best Exercises for a smaller waist.

2. Strength training exercises

Once you are done with your cardio exercises that will help burn extra calories in your body and shrink your waistline, now is the time to try strength training exercises that will help you tighten your waistline. Below are some of the strength training exercises that can be tried by any woman who wants to achieve a defined waistline:

  • Bike crunches are the best strength training exercise that focuses on the abs, lower back and hips. It is most effective when performed on a mat.
  • Russian twists are another great exercise to work the obliques and lower back muscles.
  • The dumbbell side bend is an effective way to tone your obliques while performing the side bends.
  • Plank Hip Dips – a strength training exercise that helps your waistline. It is an evolution of a traditional plank.
  • Squats are the best way to tone the muscles of the whole body. It helps get rid of excess fat near the waist.

What to eat for a smaller waist

A balanced diet is just as important as regular exercise. Proper nutrition helps your body be in good shape, or you can say it helps you slim your waistline. Below are some of the types of foods that you can consume after you have completed your workout.

  • Healthy fats should be consumed
  • More fibrous vegetables should be consumed
  • Make protein necessary in every meal
  • eat whole grains
  • Eat fresh fruit to improve your diet
  • Eat breakfast for a good metabolism
  • Water should be drunk within 30 minutes of waking up
  • Consumption of refined grains should be avoided
  • Control your sugar consumption
  • Avoid alcoholic beverages
  • Limit sugary fruit juices
  • Control your portions

The final result

Losing weight around the belly is not an easy task and it requires a. Lots of dedication and hardware to focus on Exercises on a smaller waist. Getting rid of the belly through cardio exercise takes commitment and consistency, as well as a balanced diet. You need to check the number of calories you are consuming on a daily basis. Limiting yourself from excessive calorie intake and burning calories can help you achieve a smaller waist.

Frequently Asked Questions (FAQs)

1. Which nutritional options can we integrate into our everyday life?

They can include brown rice, oats, and sweet potatoes as they have high nutritional value.

2. What should we avoid with regular exercise?

If you exercise regularly, be sure to limit your sugar and alcohol intake, as well as the addition of preservatives to beverages.

11 Jan
Blog

Best Pull Exercises To Build Muscle Strength

Pulling exercises are a form of exercise movement that involves concentric contraction. A concentric contraction means shortening the muscles as the movement of two connection points draws closer together. The major muscles in a pull workout include all of the back muscles, biceps, curl, hamstrings, obliques, and trapeziuses.

Some exercises are divided into push exercises or pull exercises. But it's a myth. The truth is that almost all exercises involve both concentric and eccentric phases, and the lifting phase is concentric (shortening) while the lower phase is eccentric (lengthening).

Both the push and pull exercises are part of a comprehensive training plan. Both the workout provides strength and helps in increasing body muscle mass. The pull exercises help the body get used to daily activities with great ease. In this article, we're going to study some of the best Pulling exercises that will give you strength.

1. Deadlift

A deadlift is an exercise that focuses on the whole body, specifically targeting the thighs, quads, buttocks, and back. To perform a deadlift, put your feet shoulder-width apart and hold the weight in front of your thighs, bend your knees slightly, and tip forward from your hips, keeping your back straight. The core should be kept low and tight.

After that, lower your torso towards the floor and hold the weight close to your legs until it touches the floor. Press on the buttocks and hamstrings to return to the starting position. When deadlifting, you should be careful not to let your back sag forward. It is a Pull exercise where less weight should be used initially.

2. Dumbbell row

Dumbbell row, popularly known as bent over row, is a form of Pull exercise which acts on the middle back muscles. The middle back muscles include the trapezius, rhomboids, and latissimus dorsi and are focused on the back of the shoulder (rear deltoid). Put a dumbbell in one hand and stand with your feet hip-width apart to practice the dumbbell row.

Move forward at your hips until your torso is parallel to the floor. The core should stay on. Pull the weight up toward your chest. When you pull it up, your elbow should be pointing towards the ceiling. Rowing can be done as a one-armed exercise or with both arms at the same time.

3. Biceps curls

A biceps curl is a traditional form of Pull exercise aiming at the front of the upper arm. You can do curls with dumbbells, barbells, cables, and kettlebells. To begin bicep curls, stand with a weight in each hand. The back and trunk should remain strong as you bend.

Make sure the elbows don't drift forward or away from the spots. To return to the starting position, slowly lower your back. You can shed the weight if you feel like it will take a lot of momentum to lift it. Once this exercise becomes easy, you can use your entire body to perform other movements as well.

4. Pull up

Pull-up is an exercise that aims to strengthen the upper body and latissimus dorsi. It's an advanced one Pull exercise which can also be done at home with a properly hung pull-up bar. First hold the bar with a suitable handle. The height of the bar should be so high that you will have to jump to take the help of a stool to hold it.

Lift your body and bend your elbows. Your chin should be the height of the bar. Hold this position for about 1 to 2 seconds and then release it back to the starting position. If you are uncomfortable with pull-ups, you can opt for a lat pulldown exercise to help strengthen those same muscles.

The bottom line

The pushing force of the average person is twice as strong as their pulling force. A person's pulling skills are not as well developed compared to pushing force. Hence, Pulling exercises become the perfect way to balance our body and improve its function. By doing the pulling exercises above, you can build strength and build muscle mass.

Frequently asked questions (FAQs)

1. What type of diet should be maintained while we have pull exercises in our routine?

Try to maintain a healthy, high protein diet when you have pull exercises in your daily schedule. Since this type of exercise requires a lot of energy, you should include more high fiber foods in your diet.
2. How long should we practice these exercises?

It is advisable to perform these exercises under the guidance of an instructor or fitness trainer. The suggested times should help you to stress all parts of the body equally.

10 Jan
Blog

Best Cardiovascular Endurance Exercises – Anytime Strength

People often limit cardio exercise to cycling, running, and swimming. That's not it. Cardio exercises aren't just limited to these outdoor activities. Cardiovascular endurance exercises are great ways to invigorate the heart and increase blood flow to the body. Not all cardio exercises need to be done outdoors, which means some exercises can be done at home. Let's find out what these exercises are.

Best Cardiovascular Endurance Exercises

Not everyone likes outdoor activities. Of course, you don't have to go out for your cardio exercises. Doesn't that sound fantastic? Here are some cardiovascular endurance exercises you can do at home.

1. High knees

First of all, do cardio exercises at home, high knees are the best. They're a form of cardiovascular endurance training that requires you to run in one place. You can easily do this exercise at home and get benefits similar to the outdoors. Steps that you need to follow for a correct training session are:

  • Put your legs together and place your arms on your sides
  • Raise one knee to your chest and lower the next
  • Keep doing this as you pump your arms up and down

2. Butt kicks

They are an opposite form of high knees. As you do this, you need to raise your heels towards your buttocks instead of lifting your leg towards your chest. Steps you need to follow to do this Cardiovascular endurance training are as follows:

  • Put your legs and arms together.
  • Raise one heel towards your buttocks while lowering the other.
  • Continue this movement along with pumping your arms.

3. Jumping jacks

Jumping Jacks are a full body workout. It's a classic exercise to get your heart going. this Cardiovascular endurance training affects your entire body from head to toe. How to start-

  • Put your arms by your sides while standing on your legs.
  • Bend your knees slightly and jump while spreading your legs. Your legs should be wider than your shoulders.
  • Raise your arms above your head as you jump.
  • Now go back to the starting position and repeat the process.

4th Speed ​​skater

You must have figured out what this exercise will be from the name. It is a pure imitation of the skaters. You can jump while moving around the sides to make it a little more challenging. The instructions to get you started with this exercise are as follows:

  • Your starting stance should be a curtsy lunge. Both knees must be bent and the right leg should be tilted backwards. Also, your right arm should be bent while your left arm should be straight.
  • Squeeze your left leg and move your right leg forward. Switch your arms as you bring your left back.
  • Continue these alternate movements for the required number of repetitions.

5. Crab walks

Crab walks

Crab walks are fun Cardiovascular endurance exercises while getting your blood flow in a good position. They're the best workouts for your back, core, and legs, and also help in strengthening your upper arms. To start crab walking, follow these steps:

  • Bend your knees and place your feet flat. Put your hands on the floor under your shoulders. Your finger should be pointing forward.
  • Carry your hips off the floor.
  • Start walking backwards with the help of your arms and legs. Be careful not to put your weight on your legs or arms.
  • Keep walking backwards until you have reached your target distance.

The bottom line

Exercise has become an integral part of everyone's healthy lifestyle. With the pressures this modern generation can handle, flexible and comfortable training is required.

Cardiovascular endurance exercises are good for your mental and physical health. There is no need to go outside or to the gym to do cardio exercises. You can do all of this at your own home, all you have to do is be creative and exercise at home. Make sure to try any of these exercises for great cardiovascular strength building.

Frequently asked questions (FAQs)

1. What Other Cardiovascular Endurance Exercises Can I Do At Home?

Other exercises that can be done at home are as follows:

  • Plank lifter
  • Box jumps
  • Squat jumps
  • Standing alternating toe touches
  • Lunges
  • Side mixing
  • Slanted crunch

2. What kind of diet should be observed while performing cardio exercise?

While doing cardio exercises, your daily routine should include foods rich in fiber that are high in proteins and vitamins. Try to avoid excessive caloric intake.

3. What Are The Benefits Of Cardiovascular Exercises?

Cardiovascular exercises will help you control your weight, reduce your risk of chronic heart disease, and improve your mood.

07 Jan
Blog

The Best Core Exercises For Men To Try Now

Core exercises are the most important part of the fitness program. Aside from planks and sit-ups, we often neglect core exercises. Still, it helps to get the core muscle in shape (the muscle around the pelvis and trunk). For men, core workouts usually work the muscles in your lower back, abdomen, hips, and pelvis, which contributes to better body stability and balance.

Core exercises for men help to keep fit and it is very important for athletes as we all know that most games and physical activities require stable core strength and muscles.

When you are the one looking for the best Core exercises for men, then this article is perfect for you as it has all the information you need. But before we move on to the list of core exercises, we'd like to discuss the benefits of core exercise so that you can easily understand why you should work your core muscles.

Make the most of the core exercise for men

  • It helps in improving respiratory function.
  • Improves and strengthens trunk stabilization.
  • Teaches the muscles to work together and effectively.
  • Strengthening firms and smooths the stomach.
  • It helps relieve or prevent pain.

#1. From wheel rollout

  • Required equipment: belly wheel, exercise mat (if necessary)
  • Muscles involved: erector spinae, rectus abdominis, core

Get a belly wheel and sleep on the floor. Hold the wheel in the center under your shoulder. Start rolling forward until you start to lose tension in your core, don't forget to contract your abs as you move forward. Now roll slowly-slowly back to the starting position. Do three sets of this exercise, ten repetitions of each set. If you are a beginner, you should do this exercise three times a week.

#2. Hanging leg raises

  • Equipment required – a high bar
  • Muscles involved – rectus abdominis, rectus femoris, iliopsoas, core, adductors, etc.

It's one of the easiest and most effective Core exercises for men. Just go over and hang yourself on the chin up bar and use your arms to make a V shape. Now wait a few seconds and keep both legs straight and together. Now slowly-slowly lift your legs into the L-position and bring them back to the starting position. Do four sets of this exercise, each set having 12 repetitions.

#3. Dip / leg raise combo

  • Equipment Required – Dip bar or two strong, tall stools
  • Muscles involved – shoulders, triceps, hip flexors, lower back, torso

This is one of the most popular Core exercises for men. Both professionals and beginners love this as it is very effective. Make sure you do this exercise initially as it activates all of your muscles. Make yourself comfortable between the dip bar and holding the sides of the dip bar in your hand, bend your knees and raise your leg to an L position. Hold this position for 30-40 seconds and do three exercises.

#4. Superman Hold

  • Equipment needed – exercise mat
  • Muscles involved – hamstring, upper traps, torso, buttocks

This is one of the toughest Core exercises for men. Lie on your stomach and sleep on the floor so that Superman's position is in the air. Extend both legs and arms at the same time. During this exercise, make sure that only your belly button and waist are touching the floor. Try to hold this position for 25 seconds.

A few more core exercises for men

Flutter

  • Equipment needed – exercise mat
  • Muscles involved – hip flexors, obliques, abs

Hip bridge

  • Equipment needed – exercise mat
  • Muscles involved – hamstrings, lower back, torso, etc.

Romanian one leg deadlift

  • Equipment needed – dumbbell or kettlebell
  • Muscles involved – core, quads, glutes, etc.

The bottom line

We mentioned a few of the best Core exercises for men this will help you build a strong and balanced stomach. If you are a beginner make sure to focus on your diet to see the results very soon. It is not important to go to the gym to learn about the exercises; You can use the fitness apps available on the Play Store. Don't waste your time; Start your 30-day fitness challenge now to get a fit body.

frequently asked Questions

1. Is it important to go to the gym to strengthen our core muscles?

No, it is not important to go to the gym, you can do the exercises at home and still be fit.

2. Can we get abs after a month of training?

No, it is not possible to get abs for just a month, but you can feel the changes.

3. Can we take protein powder?

If you can meet your daily protein needs with meals, we recommend that you avoid consuming protein powder.

4. How much time do we need to train every day?

Exercising for half an hour every day is enough to keep you fit.

04 Jan
Blog

The Best Oblique Exercises To Help Improve Fitness Game Now

When we talk about core workouts, we usually think of training our abs. You may be familiar with the muscles that help create six or eight pack abs. But we all forget that abs are many different muscles and it is very important to exercise each of them – it doesn't matter whether you are trying to get stronger or trying to get some visible muscle definition. So today we're discussing those best inclines this will help you achieve your goals.

The core helps us maintain perfect posture so that we can perform tons of exercises without straining or injuring our back muscles, but the incline in particular has a different and important role; They are the muscles that run along your hip, from your hip bones to your rib. We use these muscles when we bend to the side or twist our torso, and the incline protects our torso from injury. Our professionals have worked hard and written down some of the best inclines to do and stay fit and avoid injury.

If you are the one who searches for a couple on the internet best inclines, then this article is perfect for you as it has all the information about it. But before we move on to the list of the best inclines, we'd like to discuss the benefits of doing inclines.

Why do the best inclines?

  • A whole package of core workouts
  • Strengthens the core and also increases pain resistance
  • Helps improve balance and stability.

1. Side planks

This is one of the easiest and one of the best inclines. This exercise targets the oblique muscles only, but also includes the core, shoulder, and hip muscles.

  • On your side, start with your feet on top of the other and your lower forearm just below your shoulder.
  • Now, with the help of your core, lift your hips until your body is in a straight line.
  • Try holding this position for 30 seconds without dropping your hips, then repeat the same for the other side workout.
  • You can also make this exercise challenging by transferring this exercise to side plank dips. You need to be in the side plank position and then lower your hips and raise them back to the starting position. Do 12 reps for each set.

2. Russian twist

The Russian twist is the secondbest incline exercise; it covers the entire core and gives additional pressure on the bevel.

  • Sit on the floor, with your legs in front of you, bend your knees, and your heels should be touching the floor; The position of your back should be at a 45 degree angle to the floor. Hold a medicine ball with both hands.
  • Before doing this exercise, make sure you keep your back straight, hold the ball close to your torso, and rotate it left and right.
  • Do two sets of this exercise, and each set has 25 repetitions.

3. Trunk rotation

this is that best incline exercise for beginners, and this workout is great for the core too, targeting both the oblique and upper body.

  • You should be in a high plank position that includes your core. Keep squeezing your butt together from start to finish.
  • Bring your left knee under your body towards your opposite elbow by twisting your torso slightly. Imagine that doing side mountaineering is easy for you.
  • Alternate hands and legs to exercise the other part.

Aside from these three exercises, we also mentioned a few exercises that involve the incline.

  • Spin sit-ups
  • lumberjack
  • Wall ball
  • Lunge forward with a rotation

The bottom line

We mentioned a few best inclines to make it easy for people who don't go to the gym. When training for muscle growth, you need to focus on your diet as well. As we all know, diet is more important than exercise. If you are a beginner make sure you are performing under the guidance of your trainer to avoid back injuries.

frequently asked Questions

1. Which is considered the best incline exercise?

Every single workout has its uses, but if you are a beginner you should seek advice from your trainer or a professional.

2. Will I get abs when doing these exercises?

You will not get abs from these exercises as they only strengthen the core. You can get love handles by doing this exercise.

3. How many days should I exercise in a week?

It depends on your mood, but it's good if you exercise at least three times a week.

13 Sep
Blog

7 Exercises to Relieve Shoulder Pain

Do your shoulders feel tense, stiff, and sore? Exercises that target the muscles in the shoulders will help relieve some of the pain. As a bonus, they also increase your mobility and sustainably strengthen your muscles.

Shoulder exercises are easy to do. Remember, however, that you shouldn't try too hard, especially if you're not used to exercising on a daily basis. If you experience pain while stretching your muscles, stop immediately. Seek professional physical therapy treatment to make sure your body is functioning normally.

Are you ready to go? Below are seven exercises for shoulder pain relief. Of course, you don't have to do these exercises one after the other every day. Just adding at least one or two of them to your daily routine can make a difference in relieving your shoulder pain.

1. Neck release

If you frequently experience severe tension in your neck and shoulders, try this neck relief exercise. Start by sitting or standing straight and lower your chin towards your chest. Then gently tilt your head to the right and hold this position for 1 minute. You should feel a stretch in your right shoulder and the side of your neck.

Repeat on the left side to stretch your left shoulder as well. You can do the entire exercise 3 to 5 times. When you are done, the tension in the neck should be released.

2. Stretch across the chest

You can do stretches across your chest to increase your flexibility and strengthen the muscles around your shoulder joint. It can also help relieve your shoulder pain. While standing or sitting straight, raise your right arm and place it across your chest. Place your left hand on your elbow to gently press on your right arm to allow your shoulder muscles to stretch.

Hold this position for a minute. Then, place your left arm across your chest and gently squeeze it with your right hand. You can repeat the entire exercise 3 to 5 times.

3. Stretching the latissimus dorsi

Latissimus dorsi is the name of large triangular muscles that you can use your arms to lift some weight. These important muscles also help you breathe. To do a latissimus dorsi stretch, stand with your arms above your head. Bend your right arm so your hand can be behind your back and grab your elbow with your left hand.

Gently push your elbow down to stretch your muscles. Hold this position for 30 seconds, then repeat on the other side.

4. Sitting rotation

A seated twist is an exercise that gently stretches your shoulders and neck. Sit up straight in a chair with your ankles aligned below your knees. Make sure that your hips are always pointing forward and slowly turn your upper body to the right as if you want to see something behind you.

You can put your right hand on the back of the chair. Hold this position for 30 seconds, then start again by turning to the left. Repeat four more times on each side.

5. Spinal role of the eagle arms

This is another exercise that will straighten your shoulders, and you can do it while sitting in a chair. Raise your arms, then bring them in front of you and cross your elbows with your right arm on top. Bend your elbows, put your forearms together, then bring your palms together.

Hold this position for 15 seconds. Repeat the exercise while bringing your left arm up while crossing your elbows.

6. Shoulder raises with exercise band

If you have a low resistance exercise band at home, this shoulder raise exercise can be done. Stand with your right foot on one end of your resistance band.

Hold the other end of the band with your right hand and raise your arm to tighten the band. Don't bend your arm at the elbow. Repeat the exercise nine more times, then start again on the left side.

7. Downward dog break

If you are familiar with yoga, you will know how to do this exercise. The downward dog break stretches and strengthens your shoulders and back muscles. Start this exercise on your hands and knees, on a padded mat if you have one. Your shoulders should be above your wrists and your hips should be above your knees.

Next, gently lift your knees and place your toes on the mat. Extend your legs and keep your spine straight as you flex your waist. Your body will look like an inverted V. Hold this pose for 1 minute, then slowly return to your starting position.

12 Sep
Blog

Top 3 Back Extension Alternatives Exercises

Back extensions is known to be a widely used and efficient exercise that helps build and tone your back. Also known as hyperextensions, this workout is exactly what you need to achieve a healthy and well-built back. However, the only downside to back extensions is that they require a hyper reverse machine. This machine can be brutal if you are not a member of the gym as it is expensive. Therefore, to get the same benefits from this exercise, it is always recommended to try some of its alternatives. These alternatives will prove to be a boon in helping you achieve a healthy and adequately built back without the use of expensive equipment. Therefore, you should read this article carefully and find out about some of the most suitable alternatives of back extensions.

Some of the best alternatives to back extensions and their description:

Below are some of the most suitable back extension alternatives that will give you the same benefits but without an expensive reverse hyper machine.

#1. Good Morning

This alternative to the back extensor is considered somewhat tendentious, as it can cause serious injuries if improperly performed. It involves lifting heavy weights while doing your best to keep your spine in a neutral position. This workout can be done with a barbell or a resistance band. It got the name "Good Morning" because it is done in the same place where you greet someone with a bow.

Step by step instructions:

1. First stand with your hands behind your head and your feet shoulder width apart. You need to stand straight with your shoulders pulled back and your core tensed.

2. Now, while taking a deep breath, bend forward only with your hips. Also, keep your knees bent a little, but try your best to keep your back straight.

3. Then lean forward until you feel a slight compression in your thighs.

4. Finally, stand up on the exhale to return to the starting position. Repeat.

# 2. Reverse hyperextensions

As we all know, with regular extensions, our upper body stays in motion while our legs stay in a neutral position. In reverse hyperextension, however, our upper body remains stationary while our legs are in motion. This exercise is beneficial because you can lift heavy weights with little or no stress on the spine. This exercise is usually done with a hyper reverse machine, but you can also use a flat bench or stability ball.

Step by step instructions:

1. First, lie down on the hyper reverse machine with your stomach and torso on the bench. Your legs should hang straight toward the floor as you hold the machine's handles. Remember to keep your abs moving.

2. Now try to lift your legs off the floor while contracting your hamstrings, glutes, and lower back and aligning them with your body. The movement should be quick and smooth.

3. Lower your legs to return to the starting position.

Repeat.

# 3. Barbell hip kicks

Most people see this workout as an isolation exercise for the glutes. But in reality, this exercise works your entire back chain and is responsible for its development. This is usually done with a barbell. But it can also be done with the help of a weight plate or dumbbells. This workout is ideal for home serving as it is available to be done at home. The most important factor that sets it apart from other types of back extension is the emphasis on putting less pressure on your spine, which reduces the risk of injury.

Step by step instructions:

1. To begin with, stand on the floor with your feet hip-width apart and your knees bent. Put the weight over your hips.

2. Now, while squeezing your glutes, raise the weight so your hips are in line with your knees and shoulders. Remember to keep your core occupied with this.

3. Then slowly lower the weight to return to the starting position.

Repeat.

Frequently asked Questions:

1. What is the main benefit of back extensions?

Back extensions are considered one of the best exercises for building and toning your lower back and core muscles. They also help strengthen your shoulders, hips, and buttocks. It is also beneficial in building your posture and helping you get rid of back pain.

2. What are some of the best alternatives to back extensions?

Some of the best alternatives to back extensions are:

A. Good morning

B. Romanian deadlift

C. Hip bumps with barbells

D. Kettlebell swing

e. Superman

3. Can I do back extensions every day?

Yes, you can safely do back extensions every day.

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