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Types Of Push-Ups – Everything You Need to Know

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Types Of Push-Ups – Everything You Need to Know

When it comes to sports, one exercise stands out above the rest. We talk about push-ups, which are responsible for framing history, and which have become one of the main strength exercises. If we see any portrait of the athletes of ancient Greece and the Roman Empire preparing their participation in the Olympic Games, we usually see athletes performing push-ups. It is an effective exercise that affects different muscle groups, especially the arms and everything that surrounds the pectorals, and that can also be done anywhere and at any time of the day. This flexibility makes it the perfect complement to any fitness routine regardless of the level and goal we have set.

Types Of Push-Ups – Everything You Need To Know

What are push-ups?

Push-ups, in general, are a movement that consists of taking advantage of the weight of our body to turn it into a load for our pectorals and joints. In this way, taking advantage of the tension generated by our body we manage to break fibers and create a movement of force in the biceps, triceps, deltoids and, mainly in all the muscles that surround the pectoral. It is a type of exercise in progression since, as we improve our physical form, our body will be able to perform a greater number of repetitions. In addition, the use of any type of external material is not required, so it is possible to perform push-ups at home, the office or even in a park if we feel comfortable. In fact, it is one of the favorite exercises to lose weight at home.

Mostly, performing push-ups allows you to strengthen the upper body and, more specifically, everything that surrounds the pectoral, the anterior deltoid, the triceps and even the biceps. However, there are other muscle groups that must be taken into account when performing this type of movement. The dorsal and the entire scapular area is of enormous importance when we perform push-ups. Basically, it is responsible for keeping the entire trunk straight and if we do not have enough mobility, all this part can end up giving way and cause the push-ups to be poorly done. From here, we will have a negative effect on our body running the risk of suffering any type of injury that does not allow us to continue training for a while. Breathing is another factor to take into account when we perform any type of exercise such as push-ups. We breathe in when we perform the downward movement and expire when we return to our starting position.

Benefits of performing push-ups

However, performing push-ups has numerous benefits for all those who choose to perform this type of exercise in their physical preparation. The most prominent are the following:

  • Increased muscle mass. It may seem silly but this exercise, along with the pull-ups, is one of the most demanding. We train with the weight of our body and, therefore, as we increase the number of repetitions, we will also be able to raise our strength and physical form.
  • Stabilization of the body. One of the secondary muscle groups that is worked by performing push-ups are the abdominals. We must stabilize the back to perform them correctly and, therefore, performing this exercise will also benefit to improve our core.
  • Exercise flexibility. We can perform push-ups wherever and whenever we want. If we do not want to do them in the gym or sports center, we can carry them out in our own home or even in the office. This great possibility of places also opens the range at the time of day to make them.
  • Reduces the risk of injury. On the other hand, another consequence of training with our own weight is to reduce the risk of an injury that leaves us in the dry dock as well as the possible discomfort that we can suffer. Therefore, it is highly recommended for beginners.
  • It boosts morale. It is a type of exercise that can be very explosive if we want it. Thus, to burn negative energy or recover a possible vacuum, push-ups can be our great friend. Perform multiple repetitions of this type and you will begin to notice the enormous improvement.

Main types of push-ups

Once you know a general approximation of push-ups, you should know the different types that are available to know which are those that best suit your routine and that can complement your goal. The main type of flexion that we can carry out is none other than the arms. It is the classic, and the best known. Placing the arms and legs as a point of support with the ground, the objective is to place our body forming a parallel line with the ground and, from here, initiate a downward movement until our chest touches the ground. Finally, we will return to the starting position and start the movement again. This type of flexion also has some variant for beginners. If we wish we can perform the same movement with the knees on the floor since adding a third point of support, the load we receive is much less. On the other hand, if we are looking for a much more demanding type of exercise, there are many ways between push-ups. The first one is to take a disc of the kilos that we think we can support and put it on our back, and from there, start the classic exercise. In this case, it is very important to be careful since the back is an extremely important part of the body for our daily life and, therefore, if we carry too much weight, we run the risk of injuring ourselves and slowing down our progression.

Another typology of push-ups are the so-called diamond push-ups, where the triceps are worked much more than the pectoral. The position of the hands is diamond-shaped with the dead fingers making a kind of lever. This is the origin of the name. In addition, the movement of the diamond push-ups is opposite to the usual starting from the chest on the floor as the initial position, and using the force of the triceps to raise the entire weight of the body until reaching the initial position of the traditional push-ups. Let’s be attentive to the wrists and fingers, because before any type of discomfort that we can suffer during the realization of the movement we must stop it immediately so that it could be aggravated and become an injury that prevents us from doing sports for an indeterminate time and slow down our progression. If we want to raise the difficulty of push-ups one more point, we can opt for the archer type. The fulcrum is the legs, but only one of the limbs will remain flexed. The other will be fully extended. In this sense, the angle of opening of the legs will mark the level of stability and difficulty that our body will have. On the other hand, we also have the possibility of taking two separate wooden crates (one at the height of our chest and another to support the feet. It is a type of exercise that combines many muscles. With a lightweight dumbbell on one arm, the idea is to perform the typical rowing exercise in a flexion position, while we have a single point of support, and we work the muscles of the back, in addition to the core with a really high intensity. In the blink of an eye, we are working up to three different muscles. The dorsal, for its involvement in the rowing exercise, the arms with the tension to support the body, and finally the abdominal that is responsible for keeping the body straight. Within the same exercise we can find different types and, therefore, vary the intensity and position of the muscle we affect. It all depends on the goals we may have and the moment of form in which we can meet.

The supports are one of the great keys to mark the level of difficulty of the push-ups, as also happens when we do push-ups. In this sense, there is a type of flexion very similar to the classic exercise but with the particularity, that in this case, our point of support will be the tips of the fingers. Therefore, the level of tension that our body can withstand is very high causing enormous wear and tear in the pectoral area. You have to have a really strong previous preparation because if the fingers give way, we can end up hurting ourselves. The previous exercises will mark the future of the success carried out push-ups and, therefore, we must be careful before setting any type of objective. The different types of push-ups allow us to add a fantastic complement to all our fitness routines and combine it with another type of exercise with external load, which should be the main ones to increase our muscle mass, strength level and reflect it in our RM (maximum repetition). Push-ups are a type of exercise really recommended for its flexibility, ease of carrying it out both in the office and at home and the explosiveness it can generate. Without a doubt, the perfect ally to achieve excellent muscle growth.

Tummy Tucks – How to Do Tummy Tucks

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Tummy Tucks – How to Do Tummy Tucks

The abdomen is one of the parts most worked by both men and women, in gyms, although it is not necessary to attend one to exercise them, it can also be done at home, with a couple of materials, or perhaps by going to the machines that today have many parks in cosmopolitan cities, which are open to the public and are free of charge.

Tummy Tucks – How To Do Tummy Tucks

The abdomen if you do not work or do not have good genetics, has no tone, and tends to flaccidity, sometimes the weight causes the dreaded love handles that can only be removed, accompanying them with a balanced and healthy diet. It is good to work the abdomen area, because a flat stomach always gives a better image both with clothes and when wearing it in a swimsuit or underwear. In addition, when exercising the abdomen, other parts of the body come into operation such as the back, lumbar, legs, and all this will help us maintain a good physical shape, facilitating day-to-day tasks, having more resistance.

You can start an exercise routine for about 15 minutes a day, three times a week, to work the flat abdomen. Always remember to warm up, with stretching, to avoid damage or future injuries.

Burpees

One of the ways in which you can also work the abdomen, in performing burpees, is an anaerobic cardio exercise, in which resistance is mainly worked, but also coordination and balance, because it hardly has breaks. It is divided into four movements, in which the whole body is exercised.

  • First, you can start standing or already squatting, crouching on the ground, in a takeoff position, you must keep your hands glued to the ground and your head in an upright pose.
  • Second, move both legs a little backwards, and immediately after, do a push-up.
  • Third, we put the legs and feet together, and once joined it returns to the initial position.
  • Fourth, we get up from the ground, making a small jump in the air, helping ourselves with our hands extended upwards, as an impulse, while bending our knees, to finish by clapping our hands.

This exercise can be performed for one minute, repeating it about 30 or 40 times.

Abs with Leg Lift

On the floor, in a Roman chair or on parallel bars, any of the three serves us, to perform this exercise. Stand on your back, with your back fully on the floor, bring your legs together and keep them straight. Raise your legs up, try to keep your knees extended, and your feet together, you should lift them as much as you can. You should try to hold a few seconds in that position, while contracting the abdomen, and then start lowering them little by little. You always have to keep your abs contracted, during exercise.

You can repeat this exercise for one minute.

Crunches with flexed leg lifts

Take a mat or mat, and lie on the floor, looking up, with your back well attached to the floor, as well as your hands on the sides of your body, also well sealed to the floor. Lift your legs and keep them together, both ankles should match, as well as the calves, but this time keep your legs bent in the air. Start from flexion and see extending your legs, and so on. The important thing is to hold your legs up, without the help of your hands. Remember to contract the abdomen, while flexing and stretching your legs. Your face should always face upwards, to the ceiling, keeping your neck straight, to avoid damage or injury.

You can perform this exercise in 2 or 3 sets of 10 to 12 repetitions each.

Leg lift with ball. Type 1

Stand on the floor, looking up, with your body and head firmly glued to the floor, always looking at the ceiling. Keep your arms extended to the sides of your body, also glued to the floor. Put between your legs a ball of any type, soccer, medicinal, the one you prefer, and hold it with your feet and ankles, to prevent it from falling. Start from the ground with your legs extended, and while you grab the ball and contract the abdomen, you always raise your legs straight, upwards, until they form a 90-degree angle with your trunk, hold there for a second, and lower them little by little.

You can repeat the exercise in 3 sets of 12 repetitions each

Leg lift with ball. Type 2.

Lying on the floor, face up, with your body on the ground, arms glued to your sides, and palms facing up, just like the view. Place the ball back between your feet, exerting pressure with your ankles, to prevent it from falling. Keep your legs extended and from the ground, raise them upwards. Once in that position hold a few seconds and take your body off the ground, trying to touch with the tips of your fingers, your feet, depending on your flexibility, you can touch a part of the leg, ankles or even the tips of the feet. Then lower your legs slowly, as well as the rest of the body, which rests on the mat.

You can perform the exercise in 2 sets of 8 times each.

Climbing on the ground

On the floor or a mat, rest the tips of the feet, and the palms of the hands on it, keeping the body elevated supported on them. You must maintain a straight position, from head to toe. Start flexing one leg, and bring it to the height of your hip, and lower it to its previous position, do the same with the other leg. You see alternating legs during exercise.

You can do this exercise in 3 sets of 5 repetitions each house.

Crossed abdominals.

Take a mat and stand on top of it. Keep your body flexed, as if you were sitting, but supporting only your hips and buttocks. Put your hands behind your head, contract your abdomen, and keeping one leg extended in the air, keep the other flexed. You must touch one of your elbows with the opposite knee, that is, if you start with the right elbow, you must touch the left knee, while the right leg remains suspended in the air in a straight line. After doing it with one elbow, switch to the other. You should not take your hands off your head, or use your arms as an aid.

You can perform the exercise, in 2 sets of 10 repetitions each.

Abdominals with ball.

Take a large rubber ball and sit on it, trying to keep your balance, keeping your legs slightly apart, and putting some pressure against the ground. Place your hands in the form of a cross on your chest, and try to fix a point in front that will be the one you look at during the abdominals. Throw your back and with your body straight, supporting your lumbar area on the ball, join the position of the beginning, that is, you start sitting and lie down, from there you perform the abdominals. Try not to take your arms off your body, to help boost your body.

You can perform this exercise in 3 sets of 8 repetitions each

Squats with built-in jumping.

Stand with your back rested and your head upright, and then bend your legs, bending your knees, pulling your buttocks out and clasping your hands together, and quickly from that position, jump, stretching your whole body, as if you were a feather, helping you with your arms, to jump as high as possible. There are three steps, standing, squatting and standing again. It should be a fast and dynamic exercise.

You can do it in 2 0 3 sets of 6 repetitions each.

Jumping jacks

Stand with your legs straight together, your arms glued to your sides, your back straight and your head erect facing a point in front. Start the exercise, taking a small jump while opening your legs and raising your arms above your head, stretching your trunk. The movement should be continuous, you open legs with arms up, close legs with arms down. When you raise your arms, you can clasp your hands together, or slap in the air, to motivate yourself to continue with the exercise.

You can perform the exercise in 2 sets of 15 repetitions each.

Abs on bar

Hang from the bar of an exercise machine in the gym or one that you find in the sports area of a park in your city. Keep your body extended, gripping the bar tightly and leaving your body deadweight. Start by bending your knees and bending your legs, trying to touch your abdomen with them, and holding a few seconds in that position and then leaving them extended and in the air again. You can try that once your knees are bent, you stretch your legs in the air, forming a 90º angle with your trunk, and then lower them little by little and leave your body totally straight.

You can perform the exercise in 2 or 3 sets of 8 repetitions each.

Stretching Exercises

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Stretching Exercises

In this article we will see the different types of stretching exercises that we can do before and after our training.

Stretching Exercises

Exercising is something very important for our body and our mind. When we are small, exercise is something we do almost without realizing it, running, playing ball, exercising at school, playing in general are activities that keep us in shape in an unconscious way.

But as we get older, we lose that ability to be in shape almost daily and therefore we must look for those moments to dedicate to our body.

This article where we explain how to stretch you will surely also find it interesting.

Studies say that at least 3 times a week and for at least 30 minutes we should do some kind of physical activity. In this way we would avoid an evil that is invading us in today’s society, sedentary lifestyle. We do a multitude of activities but very few of them are linked to the movement of our body, we go to work by car, we climb floors in the elevator, we sit in front of a computer … They are activities that monopolize much of our time on a day-to-day basis.

Therefore, it is convenient to do some kind of physical activity that counteracts the passivity in which we are immersed (you can read this article about the benefits of sport). Exercising is very beneficial for different reasons:

  • We eliminate stress and anxiety since with exercise we reduce tensions.
  • By feeling better, calmer and seeing how our physique is changing, we improve self-esteem. Exercise releases hormones and toxins that make us feel better about ourselves.
  • We accelerate metabolism. With exercise we manage to burn calories and improve our muscle mass. In this way, by accelerating our metabolism, it helps us lose weight. We leave you here an article about tips to speed up your metabolism.
  • It improves our quality of life as it helps us maintain good health, keep our heart strong and prevent osteoporosis.
  • With physical exercise also improves our sex life. We are full of energy, with more strength and greater flexibility.
  • By maintaining a good rhythm of exercise, we also reduce the possibility of suffering from diabetes. Because when we exercise, we not only burn fat but also sugar.
  • Over the years, our muscles and heart weaken. By exercising we get to strengthen them and thus delay the aging process.
  • The risk of getting cancer is decreased. Above all, women who do not exercise increase the chances of generating some type of tumor of the reproductive system and breast cancer.
  • Scientific studies show that we increase our mental capacity in terms of memory, concentration and our reactions become more active.
  • We also increase our sense of humor. It is proven that a remedy to feel better, if we suffer from some type of stress or depression, is to exercise continuously.

Therefore, we see that exercising is an incredible source of benefits. But when it comes to doing some physical activity, it is not enough to do it in any way, but we must take care of how we practice the sport to avoid suffering some type of injury.

Instructions

Therefore, we will see some necessary instructions so that our body is fully prepared for the tension that it will suffer because of exercise.

And one of these routines that prepare our body are stretching exercises.

With stretching exercises, we lengthen the muscles and tendons. This is done by subjecting the external part of the muscle to tension in the opposite direction to its contraction.

Let’s see a series of stretching routines for those people who, due to their work, have a high level of sedentary lifestyle. In this way we will improve our flexibility.

  1. The first thing to keep in mind is that we should not start any stretching routine without having done warm-up exercises before for about 5 or 10 minutes. This is carried out with the same exercises that we are going to perform but with a minimum level of effort, with very low intensity. In this way we prevent some kind of muscle pull.
  2. Lateral flexions of the neck. With this exercise we relax the head and neck area. The way to do it is by adopting an upright position, we try to bring the head to one shoulder and then to the other. We perform this stretch without shrinking the shoulders, keeping them at the same height.

Now we focus on the calves. We perform this exercise leaning on a wall with our hands and forearms at a 90-degree angle. To perform this exercise, we must look for a tilt position, one of the legs must be in forward flexion and the other the opposite. The feet should remain on the ground. The body has to form a right angle. The front leg is bent at the knee, while the leg behind is stretched. The time for this position is half a minute. In this exercise we must alternate the legs.

Adductor stretching routine. We stand with our knees on the floor and the tips of our feet to the sides. Placed on the floor, we keep the forearms under the shoulders at a right angle. Once in this position, we expel the air slowly with the back straight. At the same time, we spread our knees apart and begin to lower our chest to the floor. The arms will be extended to the front.

Stretching exercise with the back of the knee. We sat on the floor with our legs straight and stretched out to the front. We pass a tape through the soles of the feet, through the center, and hold it at the ends. Now gently pull the tape towards our body until we notice a stretch in the back of the knees. We hold the position for about 20 or 30 seconds and release slowly. We can do them with both legs or alternating with each of them.

Routine stretching of the lower part of the trunk. We lie down, face up, and bend the knees bringing them to the chest. We hold the thighs with our hands and bring the heels towards the buttocks while raising and separating the hips from the ground. We hold the stretch for about 30 to 40 seconds.

Stretches of the upper back. Here you will find more information on how to do back stretches. We perform this exercise looking for a point of support between the shoulders and the hip. We stand in front of this point of support, about a meter away, and extend our arms parallel until we hold on to the point of support. We lower the trunk without arching the back and with the legs stretched. We exhale air slowly and try to lower the shoulders so that we stretch the back slowly.

What You Need

We have seen in the previous point different stretching routines to improve flexibility. There are numerous exercises depending on our activity, age, training and physical condition. But we must always keep in mind that stretching exercises are very necessary before and after performing our physical activity. Therefore, we must vary the routines depending on the activity we are going to do.

The following points are based on what we need to know when stretching:

If we are training:

  • We must know that stretching helps us to have greater elasticity while reducing the risk of injury.
  • During an exercise it must be taken into account that the tendons, ligaments and joints participate together with the muscles when performing some type of physical activity. Therefore, if our tendons, muscles and ligaments are strong and elastic we will increase strength and feel more agile.

If we are training in an intense way:

  • After a very intense workout, the muscles tighten and shrink. Physical exercise on a regular basis causes our muscles to stiffen but at the same time also make them shrink, limiting our movement. Therefore, exercise without stretching can cause a lot of pressure on the nerves and can slow down the nerve impulse and sometimes even block it.

Therefore, we must bear in mind that:

  • Regular training without stretching routines can make us feel a feeling of permanent tension in the body. Also, a feeling of fatigue and muscle pain or even arthritis.
  • We must therefore stretch if we want to reduce tension. Sometimes this tension occurs as a result of stress and makes us feel tired and irritated.
  • Therefore, stretching can relieve this tension, relax our muscles and reduce that level of stress. In this way we also get to reduce muscle, back and neck pain.

Councils

As a summary of all the above, we must know that:

  • Stretching exercises slow down our aging process.
  • If we do not perform muscle stretching, we cause wear of the joints.
  • With them we increase the flow of blood to the muscles.
  • We increase our ability to move and improve our joints since, by placing certain parts of the body in specific positions, we increase the length of the muscles.
  • We relax the muscles and this leads to an improvement in our mental and emotional health.
  • With stretching exercises, we help our muscles relax faster after exercise.
  • We decrease the amount of lactic acid in the muscles.
  • We improve the posture of our body.
  • We favor the increase of the flexibility of the ligaments and tendons.
  • We reduce the risk of injury or muscle contracture when exercising. We leave you an article on how to treat a muscle contracture.
  • We will improve the knowledge of our own body.
  • Most stretching exercises are usually static.
  • We should try to include all muscle groups in any routine stretching program.
  • It is advisable to do at least two different stretches for each joint movement.
  • It is advisable to perform these stretching exercises about four or five days a week, since a session of them does not usually last more than five minutes. In addition, stretching is independent of whether we do some type of physical exercise or not.
  • We must take into account when performing them everything will depend on the factors of age, our physical condition and the type of sport or exercises we do.
  • Therefore, although they are highly beneficial, we must perform them in the best possible way, with a correct execution and posture when doing them and if we see that it causes us pain or we have a lot of difficulty when carrying them out, we must change the type of stretching until our body is able to perform it correctly.
  • Keep in mind that, if we suffer from osteoporosis, any injury, sprain or inflammation of the member we want to exercise, we must first consult if they can be beneficial for us when performing them.
  • There are stretching exercises for all parts of our body. At all times we should choose those that improve the relaxation of that particular part of our body that has received more tension.

Strength Exercises – How to Do Strength Exercises

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Strength Exercises – How to Do Strength Exercises

Sometimes, people do not have the necessary time or the economy to be able to go to a gym or classes that are taught in centers, so they have to resort to doing them at home. In recent years, exercise machines do not have the high cost they used to have, in addition to the fact that you can always resort to objects that are in your own home without having to spend anything to practice sports.

Strength Exercises – How To Do Strength Exercises

In this case to carry out strength exercises we can resort to a chair, a table, bottles of water, even packages of legumes, which will mean a neuromuscular stimulation greater than performing similar movements on a stable and guided surface, with the machines of a gym. When performing strength exercises, they will be worked on; balance, mobility, coordination, kinesthetic awareness and stability.

To perform a session of strength exercises, you must perform a previous warm-up, it can be doing ten minutes of stationary bike, running barefoot or running in the garden or around the house, jumping rope, any of those exercises, serve to warm up the muscles and activate you. Then you have to stretch, both static and dynamic, after that, you could already start with the session.

It begins with toning exercises, lumbar, gluteal, abdominal, transverse, all of them in the central part, then continues with the most peripheral areas; the pectoral, dorsal, shoulders, elevators, and can be analyzed with the most spacious movements, that is, much more dynamic exercises, such as squats, climbs to the bench, strokes, jumps and ankles. The volume and intensity should vary according to the level of each person

Types of strength exercises and how to perform them step by step

Basic Biceps Push-ups

He grabs two dumbbells, with his hands facing straight ahead. Start by bending your left arm, raising the dumbbell and after holding it for a few seconds, you see it slowly lowering. After doing it with that arm, start with the right arm, exactly the same. You can do it in 2 sets of 10 repetitions each.

Alternating Biceps Push-Ups

Stand up, and hold two dumbbells with your hands, on the sides of your body, with your wrists looking at each other. Start by lifting a dumbbell until it is practically stuck to your shoulder, hold it for a few seconds and see it slowly lowered. Try not to move or hunch the spine when lifting weights. You can do it in 2 sets of 12 repetitions each.

Inner Biceps Push-ups

Stand up, and hold two dumbbells with your hands, on the sides of your body, with your wrists looking at each other. Start by lifting the two dumbbells until they are practically stuck to your shoulders, hold them for a few seconds and see them slowly lowered. Try to keep your spine straight and not hunch it over, while lifting the weights. You can do it in 2 sets of 10 repetitions each.

Push-ups Hammer

Grab two dumbbells one on each side of your body, with your wrists facing your hips. Start by lifting both dumbbells at once, bending your elbows, hold them for a few seconds, and lower them slowly. The upper part of the arms must remain immobile, while you perform the exercise. You can do it in 2 sets of 13 repetitions each.

Sitting Biceps Push-Ups, Alternating

Sit on a bench or chair, grab two dumbbells, one on each side of the body, with your wrists facing each other. Lift a dumbbell until it is practically attached to your shoulder, hold it for several seconds and lower it slowly. Then repeat the exercise with the other arm. Try not to move or move your back, so as not to cause pain or injury during the exercise. You can do it in 2 sets of 8 repetitions each.

Sitting Biceps Curls

Stand on top of a bench and grab two dumbbells, on the sides of your body, with your hands looking at each other. Start by raising both hands at the same time, until the dumbbells are almost stuck to your shoulders, hold them for a few seconds in that position and then lower them slowly. Try not to move your spine to avoid injury. You can do it in 2 sets of 12repetitions each.

Tilted Biceps Push-Ups, Alternating

Sit on a bench that is tilted, and grasp two dumbbells, on the sides of the body, with your hands facing each other. Start by lifting one of the dumbbells, until it is stuck to your shoulder, hold it there for a few seconds and lower it slowly, then do the same with the other arm. Try not to shift or hunch your spine during exercise. You can do it in 2 sets of 13 repetitions each.

Biceps Curls Inclined

Sit on a bench that is tilted and hold two dumbbells, with your hands facing each other. Lift the two dumbbells until they are almost glued to your shoulders, hold them in that position for a few seconds, and then lower them slowly. Try not to move your spine during exercise. You can do it in 2 sets of 10 repetitions each.

Concentrated Biceps Push-Ups

Stand behind a bench that is tilted, and put one elbow on the back of the bench, while holding a dumbbell, whose wrist faces you. Lift that dumbbell until it is almost glued to your shoulder, hold it for a few seconds and lower it slowly. The upper part of the arm must remain still. You can do it in 2 sets of 12 repetitions each.

Concentrated push-ups, sitting

Sit on a bench, put an elbow on one of your thighs. Take another dumbbell with your other hand, and place your arm between your two legs. Raise your arm until it is practically glued to your shoulder, and after holding it for a few seconds in that position, lower it slowly. Repeat the same with the other arm. Try to keep your spine still to avoid injury. You can do it in 2 sets of 10 repetitions each.

Push-ups with Insulated Dumbbells, Seated

Sit on one side of the bench, grab a dumbbell and put the straight arm of that same hand hanging in front of your bent leg. Start by lifting the dumbbell, until it reaches your shoulder, hold it for a few seconds and lower it slowly. Continue with the other arm repeating the same thing. Try not to shift your spine when lifting weights. You can do it in 2 sets of 13 repetitions each.

Biceps Curls – Scott (Supinator Grip)

Start by resting both elbows on the pad of the machine, you must form with your arms a right angle, when you push them up. He grabs two dumbbells, with his wrist facing the ceiling. Raise one arm first and then the other, they should not coincide, if one goes up the other goes down, you must vary them. Hold them up for a few seconds and lower them slowly. Try to keep your spine straight to avoid injury. You can do it in 2 sets of 12 repetitions each.

Biceps Curls – Scott

Position the top of both arms on the pad of the machine, they should form a right angle when flexing. Grab two dumbbells with your wrists looking at each other. Start by raising one arm until you reach your shoulder, hold it for a few seconds and lower it slowly, do the same with the other arm, but you should not raise them at the same time, if not alternately, first one and then the other. Try to keep your spine straight during exercise. You can do it in 2 sets of 10 repetitions each.

Alternating Biceps Push-ups in Bench

Place yourself face down on top of a bench, and grab two dumbbells, you should leave your arms hanging in a straight line. Start by lifting one of the dumbbells until it is almost stuck to your shoulder, hold it for a few seconds and lower it slowly. Then do the same with the other arm. You should keep your spine straight during exercise. You can do it in 2 sets of 14 repetitions each.

Supinator Biceps Push-ups,

Lie on your back on a bench, grab two dumbbells, one on each side of the body, and leave your arms hanging under the bench, your wrists should face the ceiling. Start by lifting both dumbbells until they reach the sides of your hips, hold them for a few seconds and lower them slowly. Take air whenever you raise the weights and release it when you lower them. You can do it in 2 sets of 10 repetitions each.

Triceps Extensions Lying down

Lie on a bench with your back attached to it, and grab two dumbbells, with your hands facing the ceiling as well as your forearms. Start by lifting the two dumbbells, stretching your arms, holding them for a few seconds, and lowering them slowly. You can do it in 2 sets of 8 repetitions each.

Triceps Bench Press

Stand on a bench and attach your back to it, grab two dumbbells, one on each side of your hips, with your wrists facing each other. Raise your arms until they are straight, hold that position for a few seconds, and lower them slowly. Take a breath when you raise your hands and release it when you lower them. You can do it in 2 sets of 10 repetitions each.

360º Support

Lie down in profile on a mat or mat, and lean only on the left arm and on the left leg, both should be fully extended, in a straight line. You can’t support any limbs anymore. Try to hold on for 10 seconds and switch. Stand facing the wall, and this time lean on your right arm and right leg, and try to hold in that position for another 10 seconds. Always remember the arm and leg fully extended. Then do it with both arms and both legs supported, first with the body facing up, and then with the body facing down. Hold in each position for 10 seconds.

Shoulder Exercises – How to Do Shoulder Exercises

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Shoulder Exercises – How to Do Shoulder Exercises

The shoulder is formed by; An oval joint and a cavity that allow you to perform multiple and different movements, but that does not give you great stability. The shoulder manages to remain stable, thanks to the rotator cuff, which is made up of different muscles and several tendons. Despite this, it is an area that usually suffers constant injuries, due to poor posture or bad movement, leading to the appearance of the famous tendiditis among others. Inside the arm is also the deltoid, which is a muscle of great dimension and volume, which is narrower in the lower part, towards the arm and wider in the upper part of the shoulder. The deltoid is formed by different fibers, such as the spinal, responsible for the external circular turns of the shoulder, the clavicular, responsible for the internal circular turns of the shoulder, and the acromial.

Shoulder Exercises – How To Do Shoulder Exercises
  1. The anterior deltoid: It is positioned in the front of the shoulder muscle, causes it to flex and turn the arm inward. You have to be careful with this muscle and the exercises that are performed on it, because an imbalance can be reached if you force excessively, causing injuries and postural difficulties.
  2. Middle Deltoid: it is located in the lateral part of the shoulder, and acts by kidnapping the arm. This muscle can be activated with shoulder abduction movements, such as lateral dumbbell exercises. When this part of the shoulder is worked, more width is achieved in the upper torso.
  3. Posterior deltoid: It is located in the back of the shoulder; its function is to expand and rotate the arm outwards. This muscle is activated with horizontal shoulder abduction exercises.

Shoulder exercises

It is important to always warm up with stretching prior to exercise, to avoid injuries or pain during exercise, it is also important to do a small stretch at the end of the routine.

Shoulder Press with hands looking at each other

Stand upright, elbows bent, while holding a dumbbell in each hand, in line with your shoulders, with your hands pointing to each other. Raise your arms, forming a vertical line, as straight as possible, until you feel some tension in your arms and elbows, hold them for a few seconds, and then lower them slowly. Try not to hunch your back when lifting weights.

You can repeat this exercise in 2 sets of 12 repetitions each.

Alternating Shoulder Press

Stand upright, with your elbows bent, while holding a dumbbell in each hand, in line with your shoulders. You must first raise one arm, and then the other, that is, alternate them, which does not coincide in time. You must keep your back straight, without displacing it, to avoid injuries. You can repeat it in 2 sets of 15 repetitions each arm.

Standing Shoulder Press

Stand up, with your elbows bent, while holding in each hand a dumbbell, in line with your shoulders, with your hands facing forward. You have to raise your arms straight, while extending your elbows, until you perceive that you have them somewhat loaded. Keep them up for a few seconds, and lower them slowly. You should try not to move your back, as it could cause pain after performing the exercise. You can repeat the exercise in 2 sets of 12 repetitions each.

Shoulder Press Sitting with hands facing straight ahead

On the shoulder press bench of the gym, sit, and hold in each hand a dumbbell, you should put them at a distance close to your shoulders, with your hands facing forward. Start the exercise, raising them as if you were making a vertical line, when you start to feel some tension in your elbows, get ready to lower them slowly. Make sure your back doesn’t shift when you’re lifting.

You can repeat the exercise in 3 sets of 10 repetitions each.

Shoulder Press with Backrest with hands looking at each other

Stand on top of a shoulder press bench, and rest your back on the back of the machine, put the dumbbells close to your shoulders, with your elbows bent and your wrists looking at each other. Raise both dumbbells at the same time in a straight line, go up and down them little by little. Try not to move or hunch your back, to avoid injury or overload. You can repeat the exercise in 2 sets of 12 repetitions each.

Sideways flights standing

Stand up, and take a dumbbell in each hand, in front of your hip, you must place your hands facing each other. Start by raising the dumbbells sideways, in the form of a cross, as if you were going to fly, when you see that your arms are equidistant from the ground, hold a few seconds, and lower them little by little. You can do 2 sets of 12 to 15 repetitions each.

Flights for Inclined Deltoids

Lower your body, and keep your knees somewhat bent, you should have your back as straight as possible during the exercise. Take with one hand a dumbbell, which you must put between the lateral thighs of your legs. Start by raising the dumbbell, until you get it equidistant with the ground, hold a few seconds and lower it slowly. You can repeat the exercise in 2 sets of 10 repetitions each.

Sideways, Sitting on a bench

Sit on the gym bench, and hold a dumbbell in each hand. Start by raising your arms from bottom to top, to the sides of your body, as if you were a bird, moving its wings. Keep your arms extended for a few seconds and then slowly lower them. Make sure that the back does not move, but is as straight as possible, while you perform the exercise. You can repeat the exercise in 2 sets of 10 repetitions each.

Press Superior

Stand upright, with your knees bent, and a dumbbell in each hand, looking at each other. Bend your elbows as well. Start by extending your arms in a vertical line, that is, if your legs are straight, your arms too, and if your legs are flexed, your arms and elbows too, your whole body goes down and up. You must take air when you raise the dumbbells and release air when you lower them. You can repeat the exercise in 3 sets of 5 repetitions each.        

Rowing for Posterior Deltoids, in cunclillas

With your body squatting, and your legs bent, you should hold a dumbbell in each hand, in front of your knees, with your wrists and hands pointing back. Start by raising both dumbbells while bending your elbows to the sides of your body, forming a right angle. Try not to move your back during exercise, to avoid injury. You can repeat the exercise in 2 sets of 8 repetitions each.

Vertical standing oars

Stand up and hold a dumbbell with each of your hands, in front of your hips, with your hands pointing in the same direction. Raise your arms, flexing your elbows, until the dumbbells reach the height of your collarbones, then lower them slowly. You should keep your legs somewhat open and your back straight during exercise to avoid possible damage to the spine or vertebrae. You can repeat the exercise in 3 sets of 6 repetitions each.

Front flights standing

Stand up, arms outstretched grasping two dumbbells, in front of your legs, with your wrists facing back. Start by lifting the dumbbells in a straight line, up to the height of your collarbones, hold a few seconds and lower them slowly. Keep your back straight. You can repeat the exercise in 2 sets of 12 repetitions each.

Shoulder Shrug

Stand up, and hold in each hand a dumbbell, keep your arms extended, in front of your legs, with your hands facing you. Lift your shoulders, dragging your arms with you, which also go up with them You can repeat the exercise in 2 sets of 10-15 repetitions each.

Flights for Upside Down Posterior Deltoids

Lie face down, on top of a bench, take a dumbbell with each hand. Raise the dumbbells to the sides, in the form of a cross, as if you were going to fly, hold them for a few seconds, and then lower them slowly, you should have your elbows a little bent when you raise and lower your arms. You can repeat the exercise in 2 sets of 12 repetitions each.

Circles for Deltoids

Rest your whole body on a bench, face down, and grab two weights with your hands, on the sides of your body. Start the exercise by bringing your arms forward, as if you were swimming in a butterfly, from your hips to pass your head. The arms must be raised at the same time. Do not forget to have your elbows somewhat bent during exercise. You can repeat the exercise in 2 sets of 10-15 repetitions each.

Flights for Front Deltoid, Straight Arm

Stand up and grasp a dumbbell with each hand, in front of your legs. Raise your arms above the height of your head, you should have your arms fully extended, hold a few seconds, and lower them slowly. You must keep your head facing forward. You can repeat the exercise in 2 sets of 8 repetitions each.

Running Tips

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Running Tips

To start running you must be aware to see if your body is in acceptable conditions to do so, taking into account that the intensity should gradually rise especially if you have never exercised or have led a sedentary life, so we give you tips for running. What is running? It is the way to move at high speed using your feet for it, in addition to putting all the weight of your body in these to be able to achieve it in a more agile way and thus reach the place that is usually called goal or arrival. In terms of health, running benefits you by toning your muscles in addition to cleaning the arteries so that blood can circulate freely and carry oxygen throughout the body, also breathing intensifies thanks to the lungs receiving strengthening. In addition to this, when running you have the possibility of staying in shape and achieving a desired figure, since you help burn fat, eliminate toxins, maintain a flat abdomen by stimulating the fat you have accumulated which will give you weight loss.

Running Tips


What You Need

Sneakers.

Comfortable clothes.

Place to run. Blood tests.

Physical check-up.

Timer. 1 hour daily.

Make rest intervals.

Instructions

Before starting to run in a stronger way as well as routine, if you have never exercised, it is to start with routine blood tests to know how your body is also go to a specialist and be able to check that you are fit to perform this exercise.

The main thing you have to take into account to do so is first the motivation with which you have decided to make the determination to run, age, in addition to the physical state and health in which you are, in order to respond to the level of resistance to which you must face. To begin with, the level of beginners is ideal for later increasing strength and power to be able to perform the races, making some races and subsequent rest, in more or less equal intervals in order to achieve the possibility of later doing it without resting.

Running Guidelines

When starting an exercise that involves running, you must take into account the possibility of acquiring the necessary resistance to withstand a session of one or more hours of running, in addition to the strength to do it by planning well the form and the place where to train. To start running if you are a beginner, it is best to establish times of 25 to 40 minutes with a light jog that accommodates the body to perform this same exercise according to the needs of strength and endurance of which we speak in point 1. Keep in mind that the clothes to wear should be very comfortable including tennis or sneakers and denim clothes with which you can sweat while running to eliminate toxins and fat, through sweat and if you want to put balls so you sweat more. Breathing is important so when you start running you must keep in mind the willingness to take air through the nose, carrying oxygen throughout the body, in the process of inspiration and expel it through the mouth to eliminate toxins such as CO2 with expiration. The arms must go in unison with speed and step with which you run, taking into account that the hands are closed and never open, otherwise you must move them so that the body is released and so the muscles do not suffer much. Perform a warm-up before running that goes from the feet to the head, so that the body warms up and thus is prepared to perform the physical activity to which it will be subjected later avoiding any injury. You can take the initiative to share the hobby of running with any neighbor or colleague at work and thus not abandon before time the possibility of training enough, in order to achieve motivation to perform the activity. To improve the way of doing the exercises, achieving resistance faster you must accompany the pre-warm-up by stretching each muscle of your body and thus you will achieve the perfect training to get in shape. Running has to do with following the same pace and enduring the time defined by you to perform the exercise by virtue of what you want to achieve in the body, either to lose weight, keep fit or simply for health. It is possible that during the long sessions of running, you have to rest a little but yes, the movement of the legs must be maintained slightly since the body has achieved a general warm-up with which you will resist all the way. Perseverance in one of the qualities that you must maintain in this exercise, which will improve your immune system strengthening the fact of avoiding cardiovascular diseases as well as respiratory, always maintaining the proper step. The diet to which you submit your body should be full of proteins, minerals, vitamins and of course those foods that give you energy so that you can last the necessary time according to the training you want to choose. Everything plays an important role taking into account that each level is linked to the other in a special way, taking into account that in each of them the level of resistance increases having three types: initial, medium and advanced according to the time of exercise and speed. The strides should be according to the height you have, therefore it is better to make them short when you are short and so you do not get tired wanting to travel long distances with large strides, so also if you are tall and want extreme training, it is best to go step by step. If at any time you feel tired or pain in your joints or abdomen, rest for a moment and catch your breath as long as you continue to maintain the rhythm of your breathing by breathing in or out gradually. Outline the goal of losing weight, keep your body healthy and healthy, in addition to maintaining your figure, remember that running can give you everything you want in a fun way also outdoors without having to be in a gym.

Councils

Try to drink enough fluid to keep up and exercise non-stop for this vital liquid. Take exercise as something fun and enjoyable in consideration of other activities. Start with an initial speed, increase to medium, and then do it at a speed you’re comfortable with. Running is one of the most complete exercises to take care of your health, we recommend you do it every day. You can also try to make races that have a smooth speed where in addition to everything you maintain the pace and level of training. Consistency is what can make you achieve your goals. Remember that health is also achieved by maintaining a balanced diet, sporadic medical check-ups, blood tests and of course exercise.


Resistance Exercises – How to Do Resistance Exercises

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Resistance Exercises – How to Do Resistance Exercises

Today we are going to talk about resistance exercises. They are called this way because, precisely, the objective of them is to be able to increase the resistance capacity of our body, gradually, either simply to improve our general state of health, or with the aim of increasing resistance to perform a specific sport.

Resistance Exercises – How To Do Resistance Exercises

We must perform this type of exercise gradually, without overdemanding our body, to avoid injuries. In any type of training, it is important to respect the limits that mark our breathing or muscles. Rome was not built overnight. Endurance is increasing as long as we are consistent in whatever activity we choose to improve our endurance.

Choosing what types of exercises to do will depend on our age, our general health and our work goals: whether I simply want to improve my cardiorespiratory fitness or strengthen muscles specifically, or some of them combined. Whatever your case, it is always advisable to consult your family doctor regarding what type of activity is convenient considering your current physical condition.

What do you need for Resistance Exercises – Do Resistance Exercises?

  • Energy and desire to improve every day.
  • Constancy in practice.
  • Between 40 minutes and 1 hour of your minimum time, at least three times a week.
  • A space that is to your liking to train: the backyard, the living room, a park, etc.
  • Stay hydrated before, during and after training: drinking plenty of water is essential to have an optimal state of health and avoid dehydration while exercising.
  • Healthy eating: fruits, vegetables, foods rich in fiber and protein, are the main ingredients to keep fit and help in your training.
  • Appropriate clothing.

Instructions for Resistance Exercises – Doing Resistance Exercises

  1. Organize your schedules so that you can dedicate at least 40 minutes of your day to resistance exercises.
  2. Choose a place that you like where you can do the practice, it depends of course on the type of activity you choose. We will talk about them below.
  3. Warm up a little before starting to avoid injury.
  4. Don’t rush. You must be patient and do things calmly. Over-demanding our body is sometimes counterproductive. Resistance exercises require increasing the intensity or time of exercise little by little.
  5. Always carry water with you when training.
  6. Consistency: To see results, the only way is for you to keep performing the exercises as often as required to be effective. Starting twice a week if you’re not fit or older is wise. You can add a day the following week. Three days a week is enough; If you have the time and energy to train daily after you’ve gained stamina, nothing beat!
  7. Wear comfortable and appropriate clothing: avoid clothes that limit your movements or do not allow your body to breathe. There is some sportswear that fulfills the function of absorbing sweat, if it is within your reach it is recommended. We also suggest you take clothes with you to change at the end of the exercises.
  8. Choose footwear well: this is of utmost importance. Bad shoes when doing resistance exercises can cause injuries.

Some types of resistance exercises

  • To begin with, the simplest and most known: walking or jogging (running): they are the easiest resistance exercises to carry out and no less effective. Recommended mainly for those who have some limitation for other types of activities or older people. This is an enjoyable exercise, as it allows you to be outdoors. Choose a nice park or some area of your city where you feel good. You can carry your phone with music and use your headphones to accompany your exercises. Something important to consider in this training in particular, is that the rhythm with which we do it is very important: it has to be intense and constant. If you’re just starting out, it may be important to start walking at a considerable pace and without stopping for at least half an hour. If you feel capable or already have experience, you can opt for jogging. As with walking, it’s important to keep a steady pace and sustain it for at least half an hour. If you feel it’s too much you can slow down before, of course. Next time you can spend more time doing the exercise without having to stop.
  • Another alternative is to ride a bike: whether you spin in your gym, use a stationary bike at home or go for a bike ride in your neighborhood, keep in mind that you must do it at a speed that allows you to work your physical endurance. The intensity in this exercise is key. Breathe properly while exercising and try to keep up. You can do it in series, for example two sets of 15 minutes, lowering the intensity in the middle to recover strength. Or do three sets of 10 minutes. Each day you can increase the number of sets or the intensity with which you do the exercise. Both options are valid to increase your resistance.
  • Swimming: it is a recommended option in people with obesity or a respiratory problem. This exercise is very useful for increasing our physical endurance. The muscles of our body work more intensely in the water, so you will burn fat more easily. With prolonged practice you will notice great benefits: circulatory, muscular and joint. If you have any postural problem also swimming will be very effective to maintain the balance of your spine, avoiding discomfort and pain. It is a very pleasant activity, so it will be pleasant to do. You can enjoy while improving your physical endurance and your quality of life.
  • Stairs: if you have stairs at home or somewhere like a stadium or park with scales near home, take the opportunity to try this fun resistance exercise: it is about jogging or at an intense pace of walking, all the stairs, from bottom to top and back down. You will mainly work your legs, but your whole body will be favored. Maintain intensity and set goals. If you do not manage to reach the end the first time, increase, each time you exercise, the number of stairs you manage to climb and/or descend. You can do series too. Going up and down once, taking a moment to catch your breath and doing another series of ascent and descent.
  • Weights: whether it is dumbbells or weights, this is a widely used and very effective resistance exercise. Be careful, you may require the guidance of a trainer to be able to properly perform this type of work. You can incorporate the weights to other exercises such as running or jogging, to get the body to work with an extra weight, and thus add resistance. Or you can dedicate yourself to working specifically on weightlifting, also gradually, according to the levels of resistance that you acquire over time.
  • Circuit: in this type of activity, you will combine different exercises that will help you improve the resistance of your aerobic, cardiac and muscular part. The types of exercises used are varied: small jogging, combined with squats, sit-ups, weight lifting, jumping, step, push-ups, etc. Repetitions of the circuit are performed and you can increase the intensity of them as you advance in your training.

Resistance Exercise Tips – Doing Resistance Exercises

  • Remember to consult your doctor about what type of resistance exercise is appropriate for your overall health.
  • Set goals: These exercises are based on a progressive improvement of our general endurance status. The goals in life serve to encourage us to go further, and the fact of achieving those objectives is something that fills us with satisfaction. Use this technique in your training: set goals according to your ability and overcome them, you will see how rewarding such a task is.
  • Maintain a training rhythm: if you do not have the strength on the day you have assigned to perform the exercises, at least go out for a short walk at a good pace, to keep the muscles and the rest of your body in shape.
  • Eat well: no workout will be useful if you do not take care of your diet. Eat protein, fiber, fruits, and vegetables. Avoid junk food, fried foods and soda.
    Finally, trust yourself and your ability to overcome. Training to improve your endurance is a good way to realize the ability to overcome that we possess in our lives in general. It only requires perseverance and tenacity in what we undertake. Go ahead!

We recommend you read other interesting posts such as: How to train Swimming – Boards, Tips and Tricks and How to train Crossfit – Boards, Tips and Tricks

Relaxation Exercises – How to Do Relaxation Exercises

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Relaxation Exercises – How to Do Relaxation Exercises

Relaxation exercises not only work for us so that we can release tension from each of our muscles, but they are also of great help to be able to maintain control when we have stress. If we are constant when performing each of these exercises, we can take advantage of the skills achieved to reduce many typical symptoms of anxiety and achieving excellent benefits.

Relaxation Exercises – How To Do Relaxation Exercises

Among the benefits of performing relaxation exercises we can mention, the possibility that it gives us to lower the heart rate, reduce blood pressure, with them we can also have control in the way we breathe, and cause the flow of blood in the main muscles to increase.

In addition, it is of great help to relieve chronic pain, it can elevate our mood and greatly improve our ability to concentrate. Do not forget that practicing this kind of exercises decreases fatigue and also gives us the ability to increase our confidence in order to have better control of problems.

While we already know what relaxation is about and also each of the benefits it can offer us both physically and mentally, it is important that we also have knowledge about the types of relaxation exercises we can do.

First, we have relaxation that is autogenous, with this we mean everything that comes from within us. Usually, what is recommended is that we can use images that we can see and that at the same time we can have awareness of our body in such a way that we can decrease stress.

Then we have muscle relaxation that is progressive and finally to what is visualization, this is a relaxation technique where we have to try to form images in the mind to somehow make what is a visual journey to a state of peace, with which we can stay calm in any situation. If you want to learn how to train at home exercises focused on relaxation, keep reading this post.

What do you need for Relaxation Exercises – Do Relaxation Exercises?

  • Wear comfortable clothes for better movement
  • Have knowledge of breathing techniques
  • Find a position where we can be comfortable doing the exercises
  • We must be in a place with a lot of silence

Instructions for Relaxation Exercises – Doing Relaxation Exercises

  1. The first thing we have to do is be in a position where we can feel comfortable and that way, we have to loosen our body, while breathing deeply and quite deeply.
  2. Now we begin to work the muscles of the hands and forearms, for this we have to clench the fists simultaneously, in this way we can realize that we feel tension in these parts of the body. We have to concentrate on each of the things we feel at that moment for at least 5 or 7 seconds. Once that time has passed, we release our hands in such a way that the tension we have in those muscles can be released, and we concentrate on each of the sensations that occur at that moment (they are called distension) for about 20 seconds. In this way we can realize the difference that exists between each of the states.
  3. Then we relax the muscles of the biceps. For this we have to bend the elbows and make a little tension in the biceps for at least 5 or 7 seconds. Once this is done, we place the biceps loose and stretch our arms. Then we concentrate on the feeling of distension for at least 20 or about 30 seconds.
  4. To relax the muscles of the triceps, we have to stretch both arms forward so that they can be in a parallel position between each one and also with reference to the floor, then we have to make tension in what is the back of our arms. Then we have to loosen and put our arms back in the starting position. We have to notice the difference between the sensations.
  5. We move on to the muscles of the shoulders. To do this we have to raise our shoulders upwards so that it seems that we want to touch our ears. We keep the tension a little and concentrate on each of the sensations of all these areas. Then we have to let go of our shoulders.
  6. Now we move on to relax the muscles that make up the neck. To do this we proceed to tilt the head forward in such a way that it seems that we want to touch our chest with the chin, but we have to do it slowly. As we do this, we should feel the tension in the back of our neck. Then we have to slowly return to the initial position where we are at rest and concentrate on détente.
  7. Then we push with what is the back of our head and not with the nape area, which is the back where we are supported. This is where we have to focus on the tension that occurs in what is the front of our neck and then we release all the tension to be able to loosen up.
  8. To relax the muscles of our forehead, we proceed to raise the eyebrows until we observe that wrinkles appear on our forehead, at this time we will notice the tension that occurs and then release them.
  9. To relax the muscles of the eyes, we have to squeeze the eyes quite hard causing our eyes to wrinkle, this is when we must be attentive to the tension that occurs and then we release this tension.
  10. Now we move on to relax the muscles of our cheeks and lips. This happens we smile a little without our teeth being seen. In doing that we must focus on the tension occurring in each of those muscles and then release the tension.
  11. Once the previous step is done, we take the opportunity to relax the muscles of the jaw. To do this we have to open our mouth slowly until we can reach the maximum. By keeping our mouths open we must concentrate on the tension that occurs and after this we saw it to be able to notice the difference.
  12. To relax the muscles of our back and chest, we have to form an arch with our torso, so that our chest can go out to the front while our shoulders and elbows are back. Then we have to put the shoulder blades together and, in this position, we maintain the tension. Then we have to let go and go back to the position we had at the beginning.
  13. Now we have to move on to the muscles that make up the abdominals. Here we have to position ourselves in such a way that we can keep our abdomen inward, concentrate on the tension that occurs at that moment and then let go.
  14. Now we have to position ourselves in such a way that we can pull our abdomen out, concentrate on the tension of that position and then let go.
  15. To stretch the muscles of the thighs, we have to contract them simultaneously, we stay focused for a moment on the tension of this movement and then release it in order to release it.
  16. Now we have to relax the muscles of the twins. To do this, we have to point our feet in the direction of our head, until we can concentrate on the tension that occurs in each of those muscles and then we release to be able to release the tension caused by the exercise.
  17. Finally, we go on to perform exercises to be able to have a relaxation of all the muscles that make up our feet. In order to do this, we have to place our feet towards the bottom in such a way that we can make the internal form a straight line with our legs. We perform some tension with our feet for a few seconds only and release to be able to release it.

Tips for Relaxation Exercises – Doing Relaxation Exercises

  • These are exercises that we should practice at least a couple of times a day for an approximate time of about 15 or about 20 minutes.
  • They are exercises that we have to do for at least a week or two before we can start with any other routine.
  • We have to keep a record of each of these exercises, therefore we have to write down in it what have been the results we have obtained with each of these exercises.
  • We have to know the difference between what is the time of tension and the time in which we have to remain completely relaxed.
  • The tension that occurs in each of the exercises has to last an approximate time of at least 5 or also 7 seconds.
  • We must also remember that the time of relaxation can be in an approximate of about 20 or about 30 seconds.
  • It is important to remember that we must be very careful when we work the muscles of the neck and also those of the back, because if we tense them too much it can cause us to have pain.

You will also like to read other interesting posts such as: How to train Crossfit – Boards, Tips and Tricks and How to train Running – Boards, Tips and Tricks

Power Yoga – Everything You Need to Know

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Power Yoga – Everything You Need to Know

The Power Yoga known as the yoga of power, is nothing more than a variety of yoga as such, which is characterized by understanding a practice of high impact at the level of strength in the physical aspect. It can be easily practiced by anyone; Although it is designed for people who live a fast, stressful and under pressure lifestyle, who want to improve their health and their quality of life.

Power Yoga – Everything You Need To Know

The goal of power yoga is to transfigure the body and mind to achieve overall well-being. Which is based on performing a series of postures or positions called “asanas”, which help strengthen the body and discover the depth of souls. Through all its movements, you will be able to heal, detoxify and electrify your body and mind, to levels so deep that paradoxically they elevate you.

Origin of yoga

The ideal of yoga, results from the United States thanks to the contribution of different teachers. It comes from the famous Ashtanga Yoga, mixing theory and practice of many others, such as the well-known Vinyasa. Many practitioners consider it gym-type yoga because of the hard exercises that are performed.

The term power yoga was established when used in the mid-90s, when it was investigated that ashtanga yoga was more accessible to young Westerners than other types of exercise. Only with the difference that this type of exercise does not follow the series of pose postures together, so classes can vary quickly and considerably.

In this way, greater emphasis was given to the aspects of strength and flexibility. This type of yoga began to be instructed in different American gyms, acquiring a special benefit in the participants, because they saw it as a new way to exercise.

It is well known that there were only two teachers of American origin, the precursors of power yoga called Beryl ender and the renowned Kist Bryan. Both professionals studied Ashtanga with the help of Sri K, Pattabhi Jois.

Thus, with such background, they promoted power yoga focused on stretching, meditation and many other powerful exercises. Currently, according to studies conducted by the Security and Prosperity Partnership of North America (SPP), of the United States, about thirty million people practice yoga regularly.

Instructions

Power yoga sequence for beginners

  1. Generally, sequences are difficult in terms of strength; But at level they are not because the basics do not start with advanced positions. So, anyone will be able to practice it.
  2. First get into position four, upside down dog; Hook your fingers and from there you start to raise your hips and bring it up and back.
  3. Then you extend your back, you try to stretch your back. If you get uphill do not worry that with time and practice everything is achieved.
  4. Remember to move your shoulders away from your ears and breathe while pushing the floor with your hands and straightening your back.
  5. Now, shrink one leg to rest it; And then you stretch it again. So, exchanging, from left to right from left to right several times more frequently to warm up the body.
  6. Subsequently, inhaling you raise your right leg and exhale low. So, with the left leg exchanging the movement slowly, but increasing its frequency for a minute.
  7. Remember to keep your legs elevated for a few seconds to intensify the resistance.
  8. Finally, to finish relaxing your back you are bringing your hands to your feet on the floor. They relax your shoulders and neck to get as close as possible to your feet, trying to stick your chest to your knees.
  9. A minute later you lift your torso exhaling and raising your hands to the sky to recover energy.
  10. You take a breath again and bring your hands to your heart while lifting your right leg bent so that the knee coincides with your hip for a few minutes.
  11. Being in the previous position perform a twisting of abdominals stretching your arms one in front and one back as much as you can without losing balance by standing on one foot.
  12. For the more advanced, they can take their foot with their hand and lift to stretch the tendons. Something like the posture of a ballet dancer. But of course, that is for advanced who know how to maintain the balance well, because an initiate probably wobbles and falls, which we do not want to happen.
  13. Finally, return to your natural posture and take three deep breaths.
  14. Remember that this sequence must be repeated every day several times to acquire the appropriate resistance that will help you achieve strength.

What You Need

  • Patience to perform the postures.
  • Good nutrition.
  • Good sleep routine.
  • Relax your mind.
  • Practice breathing methods.
  • A relaxing place that is not too cold or too hot, should be a pleasant climate to the body.
  • Comfortable and flexible clothing.
  • Concentration.
  • Perseverance.
  • Relaxing music; preferably from nature sounds such as rain, waves or birds singing.

Councils

The supporters of yoga power certify that this is a transformative yoga and not theoretical. This means that when it is practiced, not only will the person receive information regarding how to perform each position or each of the breathing techniques, but he will also find many strategies to transfigure his life in all horizons.

And it is all technicality, because in the classes’ conversations are encouraged about psychological traits and paradigms about how power yoga can transform your daily life, both in the inner scope of the body and in your environment.

The positions are supported by sequences, which can be adapted to each participant without problems, so that little by little they become advanced. That is why in power yoga they can be performed from sitting or standing exercises, always making movements that relate the body directly to breathing and meditation practices.

Power yoga is a genre that seeks to deal much more with the physical. But, as the experts have explained, the effort must be the way to reach from the resistance the strength and the central energy; Well, like any yoga, it will always be linked to the mental part of the human being and the spiritual is basic meditation. Therefore, it is not just a continuum of exercises.

Power yoga makes your body exercise intensely to the extreme. Therefore, in each class you work in an easy way, linking stronger postures until you take your body to the limit. In this way, the tasks are conceived in the fundamental systems of the body such as breathing.

The most common positions are: face up, face down, standing, sitting, extensions, balance in arms and balance in feet; head and push-ups, and back. Usually, participants are people who need to have more speed, optimize their physical strength or achieve greater peace of mind. On some occasions, it can resemble fitness. You will immediately notice that by practicing power yoga you will have greater muscle strength and optimal mental endurance.

Pilates Exercises – How to Do Pilates Exercises

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Pilates Exercises – How to Do Pilates Exercises

Pilates is a type of exercise created and designed with the aim of balancing, strengthening and stretching the entire body. Its goal is to achieve the restoration on a personal level of the one who practices it, through the correct connection between mind and body. The performance of specific exercises, repetitively over time, accompanied by the correct breathing patterns, has proven to be an effective way to maintain physical shape and a complement to the practice of other sports, as well as physical rehabilitation of any kind.

Pilates Exercises – How To Do Pilates Exercises

It is an exercise in which oxygen is not demanded, but in which breathing is essential, it is essential to take air through the nose and not through the mouth, while keeping the abdomen contracted, because this way the muscles are properly oxygenated. In addition to good concentration, to be able to carry out movements properly.

It has multiple benefits, reduces tensions, which help to be balanced physically and mentally. During the performance of Pilates, a certain elasticity and hardness is demanded, especially in the abdomen and lumbar area. The one who practices Pilates, walks more upright, without slouching.

To practice this method, you do not need to attend a specialized center necessarily, that is only an option, because it requires little material, and can be done at home.

Pilates improves the way the body looks, feels and acts. It improves flexibility, agility, relieving back pain, among other diseases. It teaches the person to know their body better, maintain better body posture and achieve an easier and more elegant movement when walking, as it optimizes the silhouette and improves the balance of muscle asymmetries.

It has multiple other benefits such as promoting respiratory control and circulatory function, increases metabolism, improves bone density and muscle tone, in order to calm nerves and tensions, as well as stay focused.

Professional athletes usually do it, to avoid injuries, improve and increase their strength and flexibility.

Pilates exercises.

Roll up

It is an easy and simple type of exercise, with it the abdominals are worked, which are mobilized, mainly, during flexion of the trunk, so that the legs remain stretched and glued to the ground, thus achieving adequate mobility and stability. The muscles of the legs and shoulders are also worked.

Place yourself on a mat, with your legs and knees extended, and try to reach your toes with your hands, all this is achieved by flexing the trunk, separating the spine, little by little from the mat, rising and descending on it.

How is it done?

Start by taking air, put your arms up, as if wanting to touch the sky, you must contract your shoulder blades, stick your chin to your chest, and grab your legs, you must stick your heels to the mat to get stability in the pelvic area. Release the air, and start getting up slowly, with control, while you flex your back on top of your legs. Take air in that pose and release it as you return to the posture of the beginning. You can do it about 5 times, holding the muscle tension of the abdominals about 15 seconds.

Rolling back

It is a simple exercise, in which the iliac psoas, the rectum of the abdomen and the obliques are worked, belongs to the abdominal series, improves balance, as it is a kind of massage to the back, which decreases the tension of the spine

How is it done?

Sit on a mat, with your legs bent, stuck to your chest, rest your forehead on your knees, keep your elbows slightly bent and your feet as close to your buttocks as possible, and hug your legs. Bring your chin to your chest moving your shoulders away from your ears, you must imagine that you are a kind of ball and wheels. Start by rocking backwards until you put your upper back on the mat, inhale air, then release the air as you return to the posture of the beginning. Try to maintain a position as round as possible. Do not support shoulders or head roll backwards, interrupt the movement at the base of the shoulder blades, do not lengthen the legs when rolling, keep them together and with your feet near the buttocks all the exercise. When going backwards, do it little by little, feeling how each vertebra sticks to the mat. Keep your elbows apart and slightly flexed. You can do it constantly, for 3 minutes.

The Sierra

This exercise consists of the rotation of the spine, working the waist, thus improving and increasing the flexibility of the ischiotibilials, adductors and develops the strength of the extensors of the spine, as well as the whole of the lumbar picture, rotators, lateral and flexors.

How is it done?

Sit on a mat, forming a V with your legs, expanding the width of your hips, put your arms in the shape of a cross, keeping your shoulders relaxed, stretch your back, as if you wanted to touch the ceiling with your head. Start by inhaling air, while turning the trunk on the right side, try to grab the right foot with your left hand. Then repeat the same, but with the limbs, start by moving the trunk to the left and grasping the left foot with the right hand.

Try to keep the weight well distributed on the ischiums, which are inside the buttocks, as well as the feet in a “Flex” position, that is, putting pressure on the heels. Try not to move your hips, while stretching to one side and the other. Note that, when extending your arms, your hands do not fall below your feet. Try not to have the nape of the neck with tension, while you perform the forward flexion.

You can repeat the exercise continuously between four and five times each side.

Spine’s twist 

It is a very simple type of exercise in its execution, it works the abdominals, the obliques, and the extensors of the spine.

How is it done?

Sit on the ischia lengthening the spine, with your arms extended in a cross and with the palms of your hands facing the ground. Keep your legs together, hugging midline and your feet flexed. Start by inhaling in the center and when exhaling, pull the crown lengthening the back. Then turn the trunk twice to the right, while exhaling, without losing the verticality of the trunk. When you reach the top of the rotation, inhale deeply again as you return to the starting position. Keep your shoulders away from your ears.

It is important that you try to have throughout the exercise, the abdomen contracted. When you turn the trunk, try to turn the head and arms at the same time, let the spine be the one who naturally directs the head and not the other way around. Try to keep your legs still and your pelvis static.

Repeat the exercise three times in the same direction and then switch by turning left another three times.

Triceps funduses

Triceps bottoms are an exercise modality that works mainly the muscles of the arms, strengthening the triceps and shoulder muscles.

How is it done?

With your back to the chair or a bench, put your hands on the end, put your feet on the floor, with your legs bent, keeping your hips in line with the bench, without contact with the chair or the bench. Once in that position, a flexion of both arms is done by lowering the body downwards, as if you were going to sit on the floor, but without doing so, and then we make an extension of arms, thus returning to the posture of the beginning. You should try to make your elbows always look back, not open sideways. You can perform this exercise three times a week and the ideal would be to do 3 sets of 15 repetitions. You can always increase in intensity with practice.

Leg hug: Scissors

This exercise consists of improving the flexibility of the legs, and strengthening the thighs through its movement. It has multiple benefits for the abdomen and back. During the performance of this exercise, it is important to concentrate on breathing.

How is it done?

Take a mat and lie on your back, flex your hips and trunk, little by little. Bring your legs to the trunk, try to form a right angle with your body, then hug one of the legs that you must keep extended, while the other leg returns to the position of the beginning, attached to the fully extended mat. It is done in two parts, when you move one leg towards the mat and bring the other leg towards the head. You have to change the legs high and then position the other leg in two parts on the mat. You can repeat this exercise two sets about 10 times each.

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