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How To Do Push-Ups

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How To Do Push-Ups

Nowadays exercising is practically a fashion. Beyond health, exercise has become a way to cultivate and beautify the body. There are many forms and types of exercises. There are also parts of the body to which people show greater interest such as the abdomen, mules, arms etc. But there are other very important parts of the body that must also be toned, for example the chest.

How To Do Push-Ups

In this case the chest, which should also be part of the exercise routine. To tone and increase this part of our body there are several types of exercises. One of the most effective and oldest ways to work this area of the body is push-ups.

Push-ups are undoubtedly an exercise with many benefits not only for this area, but also for other areas of your body.

It is important that you know that push-ups are also known as push-ups. The latter has become a term in international use.

Benefits of Push-ups

Before including this type of exercise so important in your routine, you should also know the benefits that it gives you. This type of exercise has in addition to the advantages of toning and strength other benefits that contribute to the stability of your body.

In addition to being considered an indispensable exercise, it is also very useful for your performance. Therefore, you should perform it correctly as it helps prevent injuries to your body. Especially on the shoulders, back and wrists.

The constancy in the push-ups will give you greater resistance in other types of exercises. It will undoubtedly increase your performance.

It is an exercise that not only works on the chest, but activates other muscles of your body such as the biceps, triceps, legs, forearms and puts them all to work simultaneously.

This exercise is of the compound type, because it activates when it is performed, to several muscles of the body. This in turn allows to improve the cardiovascular system. Supporting your heart health and providing you with higher quality.

Push-ups effectively contribute to the growth of your muscles. Combining this exercise with other weight-bearing exercises will help your muscles grow and tone faster.

Push-ups help improve your posture. Especially if you have an office life, in front of a computer, this type of exercise will help you improve your posture, as it directly affects the strengthening of the lumbar muscles.

Push-ups have a number of benefits on your body, especially they have the ability to prevent injuries to almost all muscles. Do not hesitate to make this practice routine.

An easy way to exercise

Push-ups are an easy way to exercise. It has no cost and only requires a little of your time and dedication.

You should only be on support on the floor, with your arms stretched out and your hands separated at the distance of your shoulders. You should not forget about the feet, putting them together or slightly apart. In this way slowly lower until you put the rib cage very close to the ground.

The back should always be straight, it should not curve it. In addition, your body should never rest on the ground. The movements are continuous. This may take some time to do it the right way but you should do it continuously until you finally achieve it.

This is the classic and primary way to perform push-ups. This way is very easy to exercise, but there are other easy and not very easy that also contribute to the improvement of your health and physique.

You must take into account

It is very important that when performing the push-ups, you take into account some requirements. This type of exercise is very easy to perform, but not all organisms are prepared for it, so you should have some tips present.

  1. When your body is on your hands, with your feet joined or slightly apart, the flexion should be done with all the weight of your body towards your chest. The elbows should be facing the feet.
  2. If the surface where you perform the flexion is padded, you can do it on the knuckles, or simply on the palms of the hands.
  3. If you do the push-ups on the floor, you can get some handles for push-ups, this will allow you to perform the exercise more comfortably.

Do not rush if you feel that in a day you only manage to do one or two push-ups. This is very normal, just create your exercise rhythm and over time it will be much easier for you to perform the same.

To exercise push-ups

Push-ups are also a very good way to perform exercises. Therefore, do not hesitate to do them daily or at least twice a week.

When you are already located in the starting position, where you have your feet and shoulders correctly placed, perform the first push-up. Rise on your arms, and put all the weight of your body on them and your feet.

There should be a continuous line between your head and your heels. At the same time, it contracts the abdomen and thus not only collaborates with its strengthening, but also with that of its hips. This position he takes when he reaches the top is also known as Plank, and is always the first and final position of a chest push-up.

When you already know the proper way to perform a push-up, you should know that there are other ways to place your arms and feet when performing this exercise. This placement depends on the interests you own. There are three types of push-ups that are considered basic and that work the different muscles of the body.

Normal or regular push-ups

In so-called normal or regular push-ups, the hands are separated a little more than the height of the shoulders. These work mainly the arms and chest.

To perform them you must lower the bust to the ground, until your shoulders manage to form an angle of ninety degrees. If you want you can do it with your shoulders attached to the body, with the aim of achieving greater physical resistance. It is very important that you keep the position of your head forward, that is, your view should be forward.

You should not lower your hips in the plank position and go breathing while it goes down. As time goes by your body will take the agility to go down and up with better fluidity. You should keep in mind, at least at first, that your chest when going down should be about 8 – 10 centimeters away from the ground.

Once down you must climb again, push hard and exhale while doing so. That strength must be realized by your shoulders and chest. The arms should be stretched up but not in a firm position. Here the triceps and other muscles also work, which although they are not the main ones also contribute and benefit from exercise.

Open arm push-ups do more work on the chest and in turn clear the arms a little of strength. For them you should place your hands well away from the shoulders.

Diamond bends

Diamond push-ups as the name suggests should join the hands on the floor forming a diamond and placing them under the chest. This type of flexion works the arms more than normal flexion.

For this flexion you will need more strength and therefore more practice. It is advisable that you start your push-up routine with the regular ones and then when you have achieved a rhythm in them, start in these.

Scorpion push-ups

This is another modality to do push-ups. There are many types of push-ups that you will do as your body gets used to this type of exercise. In this case the scorpion push-ups, the arms should be placed the same as in the regular push-ups.

The novelty of this type of flexion is that you must raise one foot, that is, lift one leg and bend your knee to the side in the direction of your back. You can alternate each leg, or do it individually one leg and the other.

One-arm push-ups

This type of push-ups has a somewhat different position from the others. To do this you must open your legs enough. Then place one of your arms on your back. Having your legs open will allow your body to maintain balance.

Then with the arm you have on the floor perform the flexion. You should do individual runs with each arm, the same amount.

Useful tips

  1. When your body has already adapted to this exercise system, do not hesitate to combine the different types of push-ups. Try the ones in this article and don’t skimp on looking for other ways to do push-ups.
  2. Always before performing the training with push-ups warm the muscles and joints. Warming up is vital to avoid injury.
  3. If you have a large mirror, in which you can see while doing the push-ups, do not hesitate to do it in front of it. This is very good for you to see how the exercise is balanced.
  4. Especially for those who start in push-ups it is better to put a padded blanket on the floor, to make it more comfortable to perform.
  5. Do not be afraid to do it in different places, it is one of the biggest advantages of this exercise, being varied, they can be done wherever you want.
  6. Do not panic if at first you tremble with each push-up. This response of the body is normal and only takes practice.
  7. Start with the easiest way to do push-ups and then make your routine more complex.

Beware of push-ups

  1. If you feel severe pain in your shoulders, arms or chest you should stop. This means that you are performing the exercise poorly. It may also indicate that your body is not yet ready for push-ups, so you should perform other exercises to strengthen your body and then start doing push-ups.
  2. Don’t expect to do a lot of push-ups in the day the first time. This is gradually, do not tire your body.
  3. Take care of each posture for the exercise, it is very important that the postures are adequate but you can be injured very easily.
  4. Do not do this type of exercise when you finish eating, or when you feel full.

How To Do Knee Push-Ups

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How To Do Knee Push-Ups

The knee is the largest joint in the human body and constitutes the most important link between the thigh and leg. Since it supports much of the weight of the body, the knee is considered by specialists as one of the most complex joints we have. This is composed of the joint and mechanical activity of certain bones such as the tibia, femur, patella and menisci. The latter are called fibrocartilaginous discs. Hence the importance of knee bends.

How To Do Knee Push-Ups

The knee is one of the most sensitive parts of the body to osteoarthritis, a disease that can be quite aggressive. In addition, this joint is usually extremely vulnerable to injury.

On many occasions they become serious due to certain traumas derived from falls and also from sports activities. Hence the importance of practicing exercises properly. That is why in this article we propose a series of tips and training routines. In them, the knee is involved as the main objective of the exercise.

Most Common Knee Injuries

  1. Strain: This occurs when, when performing a sudden movement, a blow or fall where the knee is involved, the joint changes in size.
  2. Sprain: This injury can be one of the most painful, since it does not allow you to continue moving the affected area. It occurs when the ligaments of the knee are injured by strain, overstretching, twisting, or tearing.
  3. Osteoarthritis: This occurs when there is excessive wear of the cartilage and joints. It is common in elderly people and causes pain, deformities and loss of mobility.

There are other conditions in the knee that can be just as serious as those mentioned, but these are usually the most common. That is why it is so important to train the knees to strengthen them, especially if we are over the ideal weight, since most of the weight of our body falls on them.

For a first workout, even if you exercise systematically, avoid weight on the legs so as not to overload the knee. If you are a beginner in this physical training, we recommend you start with knee bends. This exercise is a classic to train this joint. All this with the aim of strengthening them to be able to perform more complex exercises and with greater weight.

Knees often get hurt if they are not exercised properly. With excessive cycling and jogging, the knees could suffer physical exhaustion. Hence the importance of strengthening them not only to be able to opt for a more complex training, but to prevent the aforementioned conditions or diseases. 

Exercises to prevent or decrease knee pain

We start with a classic, knee bends, but do not forget to warm up before opting for any of these exercises.

Knee bends

  1. Lie on your back on a mat.
  2. Place your bent legs at a 90-degree angle to the floor.
  3. Bend your knees until you are in the fetal position

These push-ups can be done with both legs at the same time, although it is recommended to do it with only one leg. It is recommended to maintain the fetal position for a period of thirty seconds, time that can increase as you advance in training.

Squats to strengthen the knees

  1. Open your legs a distance slightly longer than the width of your shoulders.
  2. Bend your knees.
  3. Lower slowly.

This exercise is also often used to tone buttocks and legs. It is recommended to start with three or four sets of about twelve repetitions. As you advance in the training you can increase the dose to gain in endurance and muscle strength.

Another variant of it is the reverse squat. This exercise is performed similarly to ordinary squats or squats. The only thing that changes is the starting position, since it is done from the bottom up.

Jogging by raising your legs

This exercise can be done in the same place or jog through space. You just have to raise your leg to waist height. In this way the knee is demanded to the maximum, also providing flexibility in the legs.

These would be the basic exercises to prevent and reduce knee pain. This can be triggered by the daily wear and tear of walking or running without proper training.

Exercises to strengthen the knees

Because the knees usually carry the weight of the whole body, it is necessary to train them to strengthen their muscle strength. Especially if we are overweight, knee exercises will facilitate better physical training, as well as running or walking activities.

That is why we propose a series of exercises to strengthen the knees. Through these simple steps, various sectors of the knee are exercised, such as the vastus interna, the anterior rectum, the adductor major of the quadriceps and the tibialis anterior.

It is important to take into account the existence of any previous injury or medical operation in those areas. In those cases, we recommend that you go to your doctor and ask about the relevance of doing these exercises.

Strides to strengthen and tone the legs

  1. Place one leg back.
  2. Slightly flex your other leg.
  3. Lower the knee of the leg that is back without touching the ground.

To perform the exercise properly you must keep your back straight and look straight ahead. Also take care of the breath, inhaling when going up and exhaling when going down. It is recommended to perform about four sets of ten repetitions with each leg.

Once the exercise is mastered, you can start performing the strides with weight, using a dumbbell for each arm.

Steps to the side

  1. Place an elastic band tied to your ankles.
  2. Make sure it is tight when opening your legs to the width of your hips.
  3. Bend your knees.
  4. Scroll to one side and the other.

With this exercise it is important to maintain a posture similar to that of squats: straight back and look ahead. Always try to maintain the tightness of the elastic band. This puts pressure on the legs and helps strengthen the knees.

A variant of the exercise that you can also practice with the same objective are the strides. Keeping the elastic band in the same position you take strides forward and backward and also to the sides.

Reclining strides with elastic band

  1. Lie sideways on a mat resting your forearms on it.
  2. Place the band on your ankles.
  3. Open your knees as wide as you can.
  4. Repeat with the other leg.

Other activities to strengthen the knees

Beyond exercise or physical training and all the routines that can help us strengthen the knee, we could also rely on other more everyday actions. Activities that we can do daily without having to follow a strict rhythm of training.

Cycling

This is one of the most recommended activities to exercise the legs. Whether with stationary bike or cycling, the bicycle can facilitate toning and increase strength in the legs.

You can ride a bike freely at any pace you want. Although if you have never suffered injuries, you could opt for a more intense workout. You can do this by changing the speeds of the bike and the pace at which you pedal.

Swim

This is definitely one of my favorite activities, since we not only train but also enjoy the outdoors and the sun. In addition, once in the water you can perform other activities that contribute to the strengthening of the knees, such as kicking or simulating the action of running.

Exercise in the water is undoubtedly one of the most recommended activities not only by physical trainers, but also by doctors. It is one of the best ways to exercise muscles and joints, significantly reducing injury risk levels.

Elliptical

This device is not only essential for aerobic and cardiovascular training. An intense routine with the elliptical while maintaining a medium rhythm for about five minutes also contributes to the strengthening of the knees.

Tips to strengthen your knees

Physical exercise and systematic training of the body in general contribute to a greater extent to strengthen the legs, allowing them to reach their full potential. However, if we do not take care of other issues associated with food, for example, exercise may be ineffective and we are even spending more than the energy we have. That is why we propose a series of tips to strengthen the knees, which can accompany your training.

  1. Maintain a balanced diet, reinforced with foods rich in vitamin A and C. These protect the elastic fibers.
  2. Calcium to strengthen bones.
  3. Omega 3 that contributes to proper blood circulation.
  4. Drink plenty of water daily to keep tissues hydrated
  5. Control your weight. This reduces the work done by the knees and does not overload them.
  6. Try to wear the right shoes to avoid pain in your feet and walk correctly.
  7. Maintain posture at all times. Whether during physical exercise, walking or simply sitting in a chair.

How To Do Hip Push-Ups

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How To Do Hip Push-Ups

Push-ups are one of the most globalized exercises. This is not in vain, because push-ups are safe exercises. Push-ups give the body consistency and a lot of strength. There are many types of push-ups, for different parts of the body. One of the least used, or perhaps less known by name, are the so-called hip push-ups.

How To Do Hip Push-Ups

Exercising the hip is vitally important. Sometimes people forget to exercise the hip muscles, because they do not know the serious consequences that this can entail. For some these go unnoticed in the human body and in its exercises.

What you should know is that the hip muscles are essential at the time you perform a race, that is, in the strides when running. Well, having a strong and exercised hip will also allow you to have greater stability in the body.

The hip has many joints. One of them is the one that joins the lower limb with the pelvis. This allows the mobility of the body. All this is interwoven with tendons, cartilage, which give the body stability as well as ease of movement.

Therefore, the hip is an area of the body of important care, because any damage that it may suffer can limit the daily physical activity of any person.

But you should not worry, because there is still time to put your hip care phase in phase. There are exercises that give them great vitality. For that you do not need much time, only the desire and perseverance.

Functions of the hip

Before venturing to perform hip push-ups, you should know more about this important part of your body. Knowing about the functions of the hip will help you understand the importance of exercising them.

  1. The hips provide stability and balance to the human body, in activities such as walking and running properly.
  2. They allow the human body to be aligned.
  3. The hips are the ones that support the entire weight of the body.
  4. The hips have four basic movements that are essential for locomotion and physical development of the body: Flexion, Extension, Abduction (being able to separate the leg from the body), Adduction (being able to bring the leg closer to the body).

These functions make the muscles that the hip possesses vital for the proper development of the human body. The hip joint muscles should also be exercised, as their strengthening will allow you to have a better physical performance.

Exercising the hips

The hips are an area of the body that have more than 20 muscles. They must be exercised, more if you are a person who is dedicated to the sports world. Not exercising your hips can cause a lot of damage to other of your muscles. If you do not exercise your hips, you can acquire injuries due to the incited tensions in the muscles of this.

Flexion exercises are one of the most complete and properly exercise your hips. In this type of exercises many of the hip muscles participate, they are the well-known Psoas, the Iliac, the Sartorius rectus anterior (Quadriceps) and the tensor of the Fascia lata.

Here are some exercises to help exercise the hip. These will allow you to better the movements of it and strengthen it. In the event that you have pain in your hip they should be done more frequently, that is, 2 or three times a day for 15 minutes. If you do not have any pain your frequency will be less, once a day will be enough, in order to exercise them.

Hip flexion and extension

  1. You should stand behind a wall and stand on your side. Rest your remaining arm against the wall.
  2. Being in the initial position, take air through the nose release it through the mouth and at that moment raise the leg that is opposite the wall upwards.
  3. Once up he keeps it there for 5 seconds and then slowly lowers it. Then do 15 repetitions with each leg and also do it backwards.

Knee and hip flexion

This combination of flexing knee and hip is very good. In this exercise, several muscles are being mixed and two parts of the body are exercised: the knee and the hip.

  1. Equally leaning on the side wall. Start by taking air through your nose and releasing it through your mouth. Then raise your foot, as if you had a chair underneath and where your knee forms a 90º angle.
  2. In that position up he holds it for 5 seconds and then lowers. Also perform 5 repetitions and do it with both legs.

Stretched hip flexion

This is a different way from the previous ones. You should lie on the floor on some padded blanket. Where your spine stays straight.

  1. Then you must raise one leg and extend it. The other leg should be flexed.
  2. Perform the same procedure by inhaling air through the nose and expelling it through the mouth.
  3. Then the extended leg we flex it forward and backward (that is, it goes up and down).

This should be done 15 times and then alternate with the other leg.

Internal hip flexion

To perform this exercise, you must tie the ankle, it is usually done next to the well-known cable machine.

  1. To do this, attach the band to the lower part of your right leg and stand with your back with your view towards where the weight adjustment of the machine is.
  2. In that position lift your foot off the floor and put your knee in front of your body, lift until your thigh is parallel to the floor.
  3. Then slowly lower your leg and return to the first position.

When you do at least three repetitions of one leg, then do it with the other.

Hip and buttock flexion

The exercises to strengthen the hips through push-ups are also exercises that undoubtedly extend to other parts of the body. As this is a control area, equally when you perform exercises to strengthen your hips you can also strengthen your knees, quadriceps, and glutes.

There are many ways to do hip flexion exercises in which the buttocks also intervene. These are more exercised by women, but they are also very important for men.

Type 1

  1. On the ground it is placed in the position of four putos.
  2. Control your breathing and begin to lift one leg, in a stretched way. It must be extended and lifted so that it is alienated with your body.
  3. When he’s up he keeps it there for five seconds.
  4. Then slowly lower it and perform at least ten repetitions with each leg.

It is very important that your view is forward, do not look back because it bends your spine.

Type 2

  1. Also, in the position of four points.
  2. Control your breathing and raise your leg, this time articulate your knee, that is, your knee is upward and has a 90º angle.
  3. In this way raise your leg and the thigh is aligned with the floor and your back.
  4. There hold the leg for 5 seconds and then repeat at least ten times with each foot.

 The view should be kept in front.

Type 3

  1. Return to the four-point position, this time the exercise is complicated, because you must lift one hand and leg at the same time.
  2. Hold your right hand on your hip and at the same time lift your right foot straight to the right side, until it is perpendicular to the ground.
  3. There hold your foot for five seconds and lower slowly.

Repeat the exercise 5 times with each leg.

Councils

You should keep in mind that performing exercises to strengthen your hip are very necessary for your physical health. Exercising your hip will give you better results in your athletic and daily performance. For this you should take into account, some of our tips.

  1. When you start the round of push-up exercises do not despair and try to do more than necessary. Take calm and let your body eventually get used to the exercise.
  2. Before each exercise do a brief warm-up of the hips and adjacent muscles.
  3. Always keep your spine straight in each exercise. Remember that the hip is the support of the weight of your body, if your spine is not straight it can give more weight to one area of the hip more than to another and cause injuries.
  4. Perform these exercises at least twice a week.
  5. Spend at least 15 or 20 minutes.
  6. For exercise comfort, get a padded blanket and place it on the floor to perform the exercises.

How To Do Diamond Push-Ups

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How To Do Diamond Push-Ups
Push-ups are one of the favorite exercises of many athletes to work their pectorals. This movement does not require an added weight, but only our own body intervenes reducing the risk of suffering any type of injury or discomfort when performing the training itself. However, few know that push-ups have a series of complements that allow you to fix the efforts in other muscles such as the triceps. This is the case of those known as diamond push-ups, which also require a special improvement in the technique to perform the exercise correctly and not suffer any type of ailment during the What are diamond push-ups?
How To Do Diamond Push-Ups

Diamond push-ups may seem really complex, but they are nothing more than a small variation of traditional push-ups that consist of placing the body parallel to the ground with two points of support that are the tips of the feet and arms. From here, and performing a strength exercise forming a 90-degree angle with the elbows and without arching the back, we lower our body until the chest touches the ground and return to our initial position. The main difference when performing the so-called diamond push-ups is in the position of the hands, much more closed and crossing both with respect to the classic ones that are totally in parallel. Hence, the name diamond because this position of the hands forms what looks like a diamond when they are in contact with the ground and are one of the main points of support. These points are fundamental that they remain straight to squeeze the work done. Therefore, a previous abdominal work is very necessary to achieve success.

Another of the big differences with respect to the classic push-ups are the muscle groups that come into play. The position is much more closed and similar to that of a triceps fundus as far as the hands are concerned. Therefore, it is not surprising that the triceps, which already worked in the classic type push-ups, are much stronger with this type of exercise. However, the shoulder also works and, although many believe not, the pectoralis which is the main muscle when performing push-ups. In this case, the point of impact is lower but regularly performing the diamond push-ups will help us tone the area and show off good pectorals if we combine it with other types of exercises that work the different areas of the pectoral such as a bench press varying the degree of inclination, or dumbbell press next to openings. However, prevention is better than cure. Therefore, we warn you that this type of push-ups requires strength and previous resistance and, therefore, before getting down to work it is better to perform some type of more basic exercise to strengthen the different areas of the body that are going to be affected.

Obviously, as with traditional push-ups, there are beginner solutions we can explore. The best known is to perform the exercise with the knees resting on the floor. We put a third point of contact with the surface and, therefore, the force that the upper train has to make is less suffering less in each of the movements we carry out. Another technique to suffer less by performing the diamond push-ups is to perform the exercise standing and using the wall as if it were the floor. Basically, with our feet on the ground, and the body totally parallel to the wall as if it were two lines, we will rest our hands against the wall itself and placing them as we will explain in the final part we will force against the wall until we touch with the chest and we will return to our initial position. Going step by step and having patience will help us achieve our goals regularly.

Benefits of performing diamond push-ups

However, performing diamond push-ups has multiple benefits to take into account for all those who put them into practice. The most prominent are the following:

  • Train with your own weight. It is perhaps one of the great advantages of this type of training. We do not add external load and, therefore, the chances of injury or some kind of discomfort when moving is drastically reduced compared to other triceps exercises such as the French press, among others.
  • Very similar technique. Classic push-ups is one of the most well-known exercises in the world of fitness. Practically everyone knows about its execution, and even in physical education classes at school it is performed. Therefore, with an almost similar movement in this case, it will not be difficult for us to adapt and start performing practically from the first day.
  • Flexibility of places to train. The fact of not having to add any type of load to the training allows you to perform the push-up routine practically anywhere. It does not go to the gym or sports center to exercise but at home, or even in the office, it is possible to get down to work.
  • Multiple muscle groups involved. In addition to the triceps, other muscles such as the deltoid, cure or pectoral as a secondary muscle group are also involved in this flexion of arms that will bring us results in the short term.

movement. They are another type, in addition, of shoulder push-ups.

How to perform diamond push-ups

Once you know what diamond push-ups consist of, it is time to know by heart what is the correct technique that we must carry out to be able to take advantage of this type of movement and turn it into an exercise to lose weight at home. To begin with, the position of the hands is one of the first focuses of attention that we must keep in mind. If they are not well placed, the effectiveness of the same can be decreased. We will rest our hands on the ground so that the palms form a space with the ground. Think of the hands of a frog and place the fingers and thumbs fully together and form a line down leaving the hand dead. One’s own hands should look at each other and almost rub against each other. Once we have this point achieved, the position of the hands themselves should be at the height of the middle of the pectoral or chest. Thus, when we make the descent movement, the arms themselves will be completely outside the body as if it were a triceps fundus. The position of the rest of the body is totally similar to that of traditional push-ups. Tips of the feet touching the ground, legs a little apart, abdomen tight so that the lumbar do not move and head forward.

The execution of the exercise itself has a small variety compared to that of traditional push-ups. Thus, as in the classics there is a movement of descent until touching the chest and the initial position is up, in this case it is the opposite. We will start from a low position and with the strength of the triceps our goal will be to raise the trunk upwards until reaching the initial position of the classic push-ups. For this reason, its complexity is greater and it is difficult to perform a rhythm of repetitions of 10 or 12 in the initial series, being necessary a previous training to be able to carry out exercises with high repetitions with this technique. Maintaining the position of the arms described above, as well as the back straight, will be key to its correct execution. The back is especially sensitive and pain can appear in the dorsal with enormous ease. For this reason, it is advisable to focus initially on the technique and when we have mastered the movement start working with greater intensity to look for the muscle development that we have set as a goal.

The triceps is responsible for performing elbow flexion and allowing the trunk to rise and fall continuously during exercise. For this reason, it is the main muscle to consider throughout the exercise. In spite of everything, we must also take into account all the stabilizing muscles that come into play during the 8-12 repetitions that we can perform in each series. As we have said, keeping your back straight is one of the great challenges we face. For this, having a good rectus abdominis and good oblique muscles is essential to achieve this goal. The pectoral is one of the muscle groups that needs a greater number of works to achieve the expected goals and gain muscle mass. For this reason, it is necessary to include exercises that allow you to work from all possible perspectives. All in all, the diamond push-ups is a variant opposite to the classic push-ups that we must use as a complement in any type of routine since the enormous number of muscles that work in this movement gives us great flexibility to include it in any day whether it is a pectoral, shoulder or even triceps training. Valid for every day of the week anywhere that suits us to train.

How To Breathe in Yoga

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How To Breathe in Yoga

In life there are many things that help us live better and keep our health at the top, but to achieve this we must be disciplined and do things well. Dedicate ourselves to doing things well and so we can get the best out of it. This is the discipline that we have to apply in yoga and that will be necessary if you are looking to learn how to breathe in yoga.

How To Breathe In Yoga

Yoga is a physical, philosophical and mental activity in which we train and relax our body in order to achieve greater harmony. This not only helps us relax, but it is also a great and excellent way to keep our body and body in better condition. Some people only practice this discipline in order to obtain a physical or aesthetic benefit, others for the purpose of meditation, reflection and mental relaxation, and others want to follow the principles of this activity in their entirety.

In this other article we teach you how to practice yoga on a daily basis.

At present it is very fashionable to do this practice, which is very beneficial for our body and many aspects. People who practice yoga have better intestinal functioning, more energy, flexibility, a more aesthetic body, balance…

In short, there are so many good things you can get from this, but in order to get the best benefit, we must first know how to perform the exercises well, so that is why it is essential to know how to breathe in yoga, since knowing the movements is not enough, breathing fulfills a fundamental part in this, even more fundamental than the movements themselves, but many find it difficult to do this part well.

Either because we do not concentrate well, because something distracts us or simply because it is difficult for us, but some people find it difficult to breathe well in the practice of yoga, so that is why I will tell you some things that will serve you well to learn what is the correct way to breathe in yoga and thus be able to do it properly and get the best benefits from this practice. Take note of this and let’s get started.

What do you need to breathe in yoga?

  • Relaxation
  • Meditation
  • Perseverance

Instructions for breathing in yoga

1.Start with clearing your mind. One of the big problems that people commit when doing yoga, is to have the head everywhere except in the session. This is a big problem, because if we are always distracted by something else, we can hardly concentrate or allow our mind to relax and thus be able to do the job well. That is why we must try to avoid stressful, strong or negative thoughts, since these will only affect our practice when the idea itself is to relax.

2.Don’t pressure yourself to do it very well either. Another of the big mistakes that people make when doing yoga is that they put so much pressure on themselves with the idea that it must be perfect that in the end they leave relaxation aside because they want everything to be “perfect”. That’s why you have to let things happen easily, naturally, do not force yourself to make everything look good or feel bad if you have made a mistake or do not do it well. Let thoughts come and go on their own. If you force yourself not to think about something, contradictorily you will think more about it. As thoughts come in, let them go by themselves without forcing you to think or not think about them.

3.Close your eyes and clear your mind. The simplest way you can stop thinking about something is if you close your eyes. When we are not distracted by something it is easier to control our mind and in turn our breathing, so in this way it will be more effective that you can control and relax your breathing. Start with adopting a posture that is comfortable for you and that you know how to do so that you do not force yourself and it is easier for you to breathe relaxedly. If you start with a complex posture or that does not adapt easily with your body, it will be more difficult to breathe well.

4.Find the right place to perform your exercises. If you do your sessions in a noisy place, annoying to the eye, dirty or that you simply do not like, it will be difficult for you to breathe relaxed because you are suffering an upset or forcing you to do an activity in a place that makes you uncomfortable. That is why it is necessary that you look for a place that is suitable for you and to which you can adapt easily. If you feel more comfortable in your living room, bedroom, dining room, patio or even in a park, do it there, the important thing is that you do it where nobody bothers you and you feel that you are at ease.

5.Avoid discomfort. If someone spends talking to you, calling you, etc., it will be difficult for you to focus on doing your exercises and with it your breaths, so turn off your mobile or lower the volume, as well as the television, radio or whatever that may interfere with the quality of your exercises. Also find a place where your pets won’t disturb you in case, they are very noisy. It would be convenient that you put some music of your liking to relieve the atmosphere more. You don’t need to play relaxed music. You have the idea that it should be a type of ambient or instrumental music established to relax, but if you are relaxed by rock, metal or kpop, do it as you like. The important thing is that you are comfortable or comfortable.

6.If you have trouble stopping thinking about something, you can think of a light and positive thing, such as birdsong and your cat, or anything you feel gives you peace and relaxation. We advise you that once you adopt a posture that is easy for you and comfortable, you breathe deeply and release the air slowly. Repeat the process about 5 times, you may get a little dizzy at first, but in a while, it will be easier to breathe calmly no matter what pose you have. Let your body adapt to the poses, because if you use a very forced pose, obviously your breathing will become somewhat heavy, so it is better that you take it easy and go step by step carefully so as not to break the harmony.

7.To reach the famous meditative state you need a very great spiritual body relaxation, so it could take time to achieve it if you are a beginner. This state consists of not breathing more than 4 times per minute, and a lot of air control is required to achieve it. So do not despair if you do not succeed the first time. It will be necessary that you practice at least every other day for an hour if you want to get good results in a short period.

Tips for breathing in yoga

  • Remember to also have healthy lifestyle habits. The consumption of drugs such as tobacco, marijuana and in general inhalable drugs, are harmful to our health, especially to our lung health which will be counterproductive if you want to breathe well during yoga. Therefore, we advise you to avoid the use of drugs.
  • Eating properly will also help us to be more relaxed, so do not forget to maintain a good nutritional condition. Trying to keep fruits, vegetables and lean meats in our diet is a great way to support our yoga practice to obtain the best results and benefits to our health.
  • He also wears clothes that are comfortable to do this sport, even some do it naked. The latter is up to your preference.

High Intensity Exercises – How to Do High Intensity Exercises

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High Intensity Exercises – How to Do High Intensity Exercises

We live in a society dominated by stress and haste. We want to train but we don’t have time, almost not even to eat. Last minute meetings, going to pick up our children and a thousand other reasons serve to summarize our day to day. Therefore, high-intensity exercises are ideal to reach everything and not run out of our daily training routine. Just 15-20 minutes a day will be enough to continue with our work plan with the pleasure of having trained.

High Intensity Exercises – How To Do High Intensity Exercises

What are high-intensity exercises?

High-intensity exercises, also known as HIIT (high-intensity interval training), allow you to alternate moments of high intensity (with anaerobic exercises) with others of low or medium intensity, and other moments of complete rest. They are ideal for those people who want to tone their body and strengthen their muscles, but do not want to spend too much time and want to avoid those famous marathon sessions in the fitness room.

It is possible to implement this type of training in all kinds of places, whether at home, in the gym, in the office or in a simple park. Its secret is to combine short intervals of high-intensity work, with others of lower pulsations. With this scheme, it is possible to maximize the results obtained using less time. Come on, it is much more efficient than in any type of normal routine where we would need more time to achieve the same goals.

However, despite needing little time (HIIT workouts can range from 5 to 45, although the average is between 15 and 20 minutes), the necessary physical base is high. Therefore, it is necessary to have a previous tour before starting this type of routine. Thus, it is also possible to reduce the risk of suffering any type of injury that leaves us in the dry dock. Over time, high-intensity exercises have been perfected with the emergence of variants such as HIPT (High Intensity Power Training), which focuses work on certain muscle groups leaving cardiovascular activity as complementary. From this type of variants emerged other disciplines as popular as crossfit, another of the strengths in the offer of the main gym chains worldwide.

Benefits of training at high intensity

A priori it may seem like another routine but high-intensity exercises, and this great variety of pulsations and need to adapt the different muscle groups, have enormous benefits for our body. The most prominent are the following:

  • It allows you to train with very little time. One of the great excuses for not training is the lack of time to do so. HIIT debunks this myth. With just 15 or 20 minutes you can perform a complete routine.
  • High-intensity exercises allow you to burn more fat. According to a Trapp study, conducted on three groups of women (the first without training, the second after performing traditional cardio and the last training HIIT), it was concluded that high-intensity workouts promote fat burning up to 24 hours after the end of the routine.
  • It does not burn muscle. Everyone who performs cardio, as a complement to muscle mass gain, is always with one eye open. Performing very long intervals of aerobic activity positively causes an oxidation of fats, but also of muscle. However, HIIT workouts allow you to keep muscle mass intact, while favoring the goodbye of fat reserves.
  • Encourages a healthy lifestyle. HIIT favors a better breathing system and is less likely to suffer sudden death, which in running exercises continues as the half marathon or full marathon. In addition, this type of training also favors the production of growth hormone, which accelerates the calorie cream and slows down the aging of people (yes, as you hear, it allows you to be younger inside and out).

As if that were not enough, high-intensity exercises are also highly comfortable. They can be performed in any type of place, and do not require the use of almost material, as would happen in a dumbbell routine. You just need to give your body moments of high intensity over a period of 20 minutes. In addition, this type of training raises the adrenaline becoming a real challenge for the athlete.

How to do high-intensity exercise

However, there are multiple ways to implement high-intensity exercises. One of the most traditional HIIT routines consists of combining sets of squats, push-ups, sit-ups, strides and rope jumps for 15-20 minutes alternating each set with 30-second breaks. The idea is to take five exercises that encompass the main muscle groups such as the pectorals or arms, and repeat these series for a certain time with breaks between sets that should never exceed 30 seconds. In fact, you can further increase the intensity with a tabata-type workout. This routine lasts less time, between four and five minutes. However, it is 20 seconds per set and 10 seconds of rest. Four exercises are combined and repeated in two sets each for a total of eight sets in four minutes. It is very common in abdominal sessions.

If your goal is the toning of your body you should opt for a HIIT core routine. It is put into practice through different exercises to your liking, and as you feel more comfortable. An example would be to spend up to 12 minutes to achieve this goal by combining abdominal exercises in series of 50 seconds and 10 seconds. In this way you can perform a total of 12 series, that is, take four exercises and perform three sets of each. On the other hand, if your goal is to tone your bodybuilding exclusively you should apply the tabata method combining exercises such as push-ups, weight lifting, squats or burpees. It can even be combined with another type of training intended exclusively for lifting weights. However, it is necessary that this weight routine be before HIIT to avoid that the fatigue caused by high-intensity exercises can affect your performance.

On the other hand, if your only goal is to lose weight and lose that annoying fat from your body, HIIT also has a routine prepared specifically for fat burning. It is ideal and has multiple advantages over low-intensity cardio. Walking, jogging or cycling at a few revolutions you will lose half as much fat as half an hour of well-planned and performed high-intensity exercises. Thus, any type of training explained above would serve to activate your metabolism and start burning calories and, consequently, fat. Thus, if you combine this with a correct diet to lose weight you will find the most direct way to achieve your goals.

However, high-intensity exercises have a wide variety of utilities and can be adapted to a large number of different audiences. It does not matter if you want to lose weight, tone or gain muscle mass. The enormous number of possibilities offered by HIIT routines will allow you to achieve your goals in a simple and fun way. You will surely find your place in this training scenario.

Hatha Yoga – Everything You Need to Know

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Hatha Yoga – Everything You Need to Know

When talking about meditation and yoga, usually comes to mind a specific type of yoga that for those who have never practiced it nor are they involved in the world of yoga or are yogis, is called hatha yoga. It is, so to speak, the typical yoga to meditate and the one that is most practiced (or one of them).

Hatha Yoga – Everything You Need To Know

When Hatha yoga is practiced, postures are performed or as it is called in the yogi world “asanas” that provide among many other benefits to those who practice it, are those of having greater body flexibility, better concentration, more resistance and greater strength, elasticity, more firmness in the muscles and a better body correction. All this, at general levels would be what is achieved at the body level. Obviously, there are more factors, such as personal, satisfaction, well-being, happiness, complicity, etc.

Hatha yoga was created around the fifteenth and sixteenth centuries and was based by the person who “invented” it (by the way, Suatmarama) on tantric angels. So that you put yourself a little in a situation and know a little what that means of the “tantric angels” you have to say and explain (briefly) that it is basically about finding balance, love and tantra. All this, exploring it oneself or with one’s partner, letting go and finding oneself in the depths of one’s being.

If we take all this into account and commenting that it is a very gentle type of yoga (and not as other specialties that are somewhat more intense) it becomes even more famous because it can be practiced by any type of person, of any age.

Instructions

  1. When you start practicing hatha yoga you should know that it is a type of yoga very involved with transitions. What does this mean? They will move from one asana to the next and so on. Which, translated, has been, which passes from one posture (exercise) to another. There are no breaks.
  2. Something that they will teach you and will always tell you in the classes, is that breathing (along with concentration) will be vital. It is very important to breathe deeply and do it correctly. Think of breathing and meditation as things that go almost hand in hand.
  3. It will be as important to be breathing at all times correctly and properly, as knowing how to meditate and try to leave the mind blank throughout the session. If you take the problems while practicing hatha yoga, it will be noticed. It will be reflected in the asanas and you will not relax as it should.
  4. In this type of yoga, they focus mainly on the spiritual and corporal part. Together both, help to greatly enhance the physical condition with those spectacular postures and so complicated for many (that it takes many years of work to achieve it and a lot of concentration), together with the gestures (very important the mudras), the breaths that we mentioned, the movements, leave the mind clear and free of worries and thoughts, the level of consciousness, reach maximum relaxation, feel free and better.
  5. You will have to learn (which will be simple if you practice it regularly) some words that you will not stop hearing with hatha yoga. For example, the most recurrent words will be: Mudras (which refers to gestures), the Bnadhas (refers to the locks of the body itself), Pranayamas (refers to breathing).
  6. Something that many people agree on (or almost all) when they have been practicing yoga for some time, is that they feel much more relaxed, at peace with themselves and above all, with others. They see things differently. They do very well to disconnect from everything and everyone while practicing yoga, they feel peace, they do not think about anything, they overcome themselves day by day with the practice of new or more complicated figures, they feel healthier, more agile, without pain or many of them are disappearing over time at the level of muscles and elasticity.
  7. When you perform different movements or exercises (called asanas) you will realize that you move practically the whole body or that at least, in most of them, many and different parts of the muscles will be launched where you will begin to work and strengthen them. When you start with a null base, you will go from more to less, little by little. Do not want to force the machine and start with very complex figures because they will be not only impossible to perform, but surely, you will end up injuring yourself.
  8. You will notice with the practice of yoga if you manage to breathe properly (it is not easy, but with patience and tranquility and a lot of perseverance, you can get it) get rid of a lot of stress, if not everything.
  9. When you move forward with yoga, you reach a level of pure contact with your inner “I.” You will know yourself much better, you will listen to each other, you will relax, you will see things from another prism and only when that begins to happen, you will know that you are a yogi and that as they call it, you have united your (ha) and your (tha).
  10. Something that should be clear to you when you decide to start with Hatha yoga is its philosophy. In this type of yoga, the holistic world is combined. That is, they will combine the physical part with all the exercise of the movements and the exercises with the most yogic part that is said (yogic) that are the mudras and a great binomial is made with the spiritual part. Both spiritual, as relaxation, meditation and without fail, breathing.
  11. If you want to study a little more the philosophy of yoga and know where to start, the first thing you will be taught will be the different stages or branches it has. That is, you should know and know that there are a total of five types or paths to Yoga as such. Those five variants are, raja yoga, bhakti yoga, jnana yoga, karma yoga and hatha yoga (which we are talking about). Of course, each branch means one thing and has its meaning. We tell you very briefly.
  12. Bhakti yoga refers to love. Jnana yoga means knowledge and wisdom. Raya yoga is the mind. Karma yoga is the love of others, but in a selfless way. And hatha yoga, refers to the part of exercise, fitness.
  13. Always try, if you want to do the real hatha yoga, that this is the original and not the one that every time, it seems that they abound more in the rooms of the gyms. The original, the real one, is what we have told. The combination not only of the physical part (which of course is important), but also of the mental part and of course, of the breath. If you realize that you are practically with exercises, with the physical part and that there is hardly anything else, you are not doing hatha yoga. Don’t be fooled.
  14. One of the most frequently asked questions is always the same: can I, do it? Depending on ages. And the answer is that practically the same, yes. The advantage is that it can be done by anyone, obviously, it will depend on the physical condition, to be able to do more or less asanas or more or less complicated. But everyone can practice it.
  15. Hatha yoga comes from India and the fundamentals clearly say that the most important thing is the breath and the level of consciousness.
  16. The most famous and most practiced postures with hatha yoga are those of the cobra, the camel pose, the grasshopper, the bow, the triangle, the tree the child, the corpse pose, the lotus pose, etc.
  17. If you are worried about what the yoga sessions and / or classes will be like, do not worry. In general, they will always start with breathing, they will go through a warm-up that is vital to prevent you from suffering injuries. Surely, you will warm up with a posture called sun salutation, you will continue with the postures (the so-called asanas) but they will be of twisting, flexion, extension and lateral inclination, relaxation and meditate. They are always the same pillars and, in fact, if not, do not trust because it is essential to perform these exercises to not only be calm that you do not suffer injuries, muscle overload, pinching, sprains … but, also, to obtain a greater release of stress and relaxation.

What You Need

  • Comfortable clothes.
  • Water to hydrate.
  • Towel.
  • A mat

Councils

Hatha yoga translated would come to say something like “the feminine energy of the moon” and also “the sun”. That is, taking both concepts, it would be translated as being the set of the feminine part with the masculine, intuition, the rational part, cerebral, reason … the female part and the male part, mixed.

If your level in yoga is little or rather nil, if you have never practiced it, do not worry. Start with Hatha yoga, which is the simplest and as you progress and become familiar with it, you can see what other modalities (or not) you like or want to try. To begin with, the most recommended would be this one. For its simplicity and little complexity for beginners, although do not be fooled. Over the years and with experience, there are many yoga fans who perform spectacular and very complicated movements for the rest of the mortals.

General Warm-Up Exercises

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General Warm-Up Exercises

Although it is a step that many skip in their sports routines, warming up is a key process to stimulate the muscles before starting any type of training or sports practice. They allow to prepare the body to perform sports, increasing its efficiency and allowing to prevent muscle injuries and in the different joints.

General Warm-Up Exercises

The warm-up can also be known as a small introduction to any type of exercise. Through some movements, which can be similar to training, we will activate all the muscle tissues that are going to execute this movement. Without going any further, in a bench press you start doing the same exercise but only with the bar, and without placing the desired weight. In this way, the muscles are activated and you begin to prepare to demand the subsequent breakage of fibers during training.

What are warm-up exercises?

General warm-up exercises are all those activities aimed at preparing all muscle groups for training, causing an increase in muscle temperature. Heating should be gradual and constant, to avoid any overload. The intensity must increase over time until you reach the point of maximum demand in training. The rhythm of the heart and respiratory system will also increase gradually, and in parallel, since the greater the demand in the exercises, more nutrients and oxygen will also be needed.

When warming up we will follow a logical structure, to activate the body for sports activity. Initially, we will start with cardiovascular exercises such as the treadmill, spinning or elliptical, to provide the muscles with a minimum temperature before starting the joint warm-up. The second phase is intended to warm up the different muscle groups in a more specific way. These are simply joint movements, which must be performed in a logical order (either ascending or descending). Finally, we will perform global stretches. This will allow you to get more elastic muscles to perform the training. Each exercise should last between six and 12 seconds, without feeling any pain or sudden movements.

The effects of global warming have a direct impact on the muscles, allowing an increase in their strength and performance. However, they also have consequences on the nervous system by increasing attention span and allowing better transmission of nerve impulses by improving coordination.

Benefits of warming up before sports

Warming up before sports is essential as an injury prevention work, and also to achieve the greatest possible efficiency in our muscle groups. However, the most prominent benefits of taking the trouble to perform general warm-up exercises are the following:

  • Improves physical and physiological performance. The warm-up stimulates the muscles to get the most out of it and subject it to the maximum demand.
  • In addition to muscle loading exercises, warming up also improves balance and coordination of muscles.
  • In cardiovascular tests, such as running or cycling, performing warm-up exercises improves the heart or respiratory rate allowing greater endurance in exercise.
  • Helps prevent injuries. The warm-up activates the muscles protecting all muscles and joints from possible ailments such as muscle contractures.
  • In those explosion exercises, warming up is even more fundamental. Without activating the muscles, we can break at the first change and suffer an injury. In gym routines, there is a type of training known as ascending pyramid. In these exercises, those series with greater weight and fewer repetitions are performed first. Thus, you must warm up the muscle groups that we are going to work properly. Unlike the inverted pyramid, where you go from less weight to more, the most explosive exercises are performed in the initial phase increasing the risk of injury. Precisely, one of the purposes of general warming is to prevent us from falling into the dry dock.

How to perform general warm-up exercises

  • There are different types of general warm-up, depending on the purpose and objective we have in our routine. The general warm-up, on which we will focus, prepares us for physical activity from low-intensity exercises. However, we can also perform a preventive warm-up if we are recovering from some type of injury, a more specific warm-up in some muscle groups or a dynamic warm-up where exercises that combine flexibility, strength, balance and coordination are performed.
  • Any general warm-up will start with 15 minutes, which will be divided into three phases. The first will be intended for a five-minute action where it will include walking, continuous running or spinning. Next, stretching of the main muscles that have been worked in the anterior part will be performed. This first phase will be closed with five minutes of generic exercises such as jumps, abdominals, lumbar exercises … The second part will be directed to a more specific part, which will last ten minutes. In this phase we will already perform exercises directly related to the type of training we are going to carry out. For example, if we are going to train the pectorals, the exercises performed will be with these muscles. Also, if you are going to carry out a sports activity such as a basketball or football game, directly related exercises such as shots on goal or shots to the basket will be carried out. The ideal is to leave between 5 and 10 minutes of recovery, but they should never exceed 20 minutes, since in this case the effects of heating will begin to diminish.
  • For a gym routine, we will also propose ten types of exercise ideal to start the training with maximum intensity. The first step is similar to the previous one. Between 5 and 10 minutes on the treadmill or on the bike will raise the body temperature and begin to activate the muscles and fibers. In case of not having any of these elements, it is also possible to perform the so-called star jumps. It consists of jumping at the same time that the legs are opened and the arms are raised. With about 20 jumps you will begin to warm up. Once any of these three exercises have been performed, we will continue with a jog without moving from the site for 30 seconds. Next, we will maintain the trot while raising the arms frontally, or laterally, and alternately performing 20 repetitions with each arm. We will finish the general warm-up, before moving on to the specific one, with push-ups (knees can be supported if desired), elbow and shoulder push-ups on the pulley and neck rotation. With these exercises, we will have a body ready to start our routine in the fitness room.
  • A general warm-up is critical to achieving maximum muscle efficiency and preventing injury. It is as or more important than stretching at the end of the activity. There is no set time for warm-up, but it should always be between 15 and 50 minutes, always depending on the activity you want to do. Warming, however, should not exceed that: a simple warm-up. It must be done calmly if you want to fulfill the objective of the function. In the warm-up, you should never reach exhaustion or it could diminish our subsequent performance throughout the training, or the game we are going to play.

Forearm Exercises – How to Do Forearm Exercises

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Forearm Exercises – How to Do Forearm Exercises

The forearms are, without any doubt, the muscles to which less exercises are dedicated directly in the planning of any type of routine. In most grip exercises, its correct execution or weight gain will depend to a large extent on the capacity of our forearms. If external elements, such as handles, are not used, some exercises may not work due to the lack of maneuvering of the limbs.

Forearm Exercises – How To Do Forearm Exercises

What are forearm exercises?

Forearm exercises are all those movements aimed at strengthening the entire muscle complex that makes up the forearm. This muscle group consists of three compartments: the anterior, the lateral and the posterior. The anterior compartment has the function of allowing flexion of the hand, wrist and each of the five fingers of each hand. The side, on the other hand, allows the flexion of the entire part of the forearm near the elbow, as well as the rotation of the forearm in the middle position. Finally, the posterior compartment plays the function of allowing the extension of the fingers and elbows.

For aesthetics and for not being a too striking muscle group, the forearms are the great forgotten of any type of fitness routine. However, they play a fundamental role in all training. Except for the legs, in large part, the forearms act indirectly in the training of the rest of muscle groups such as the pectoral, biceps, triceps and even the back in the execution of a deadlift.

However, special care must be taken in the execution of all forearm exercises. It makes up a large number of nerves and fibers and are one of the main sources of injury in the body. As said above, they withstand a large amount of pressure indirectly and practically all the movements that are made pass through the forearms.

The advantages of training your forearms

As with the legs, a muscle group considered of minor importance by many, the forearms are of capital importance to facilitate the growth of other muscles that we take care of mostly. Therefore, training and performing forearm exercises has multiple advantages. The most prominent are the following:

  • The forearms are responsible for supporting the development of other muscles such as the biceps, triceps, along with the pectorals, shoulders and back exercises.
  • For some, forearms may have aesthetic significance. Surely it will be the least of the reasons to include them in the routine, but for others, this muscle group can be synonymous with giving a vision of strength to others.
  • The forearms act as a connection between the hands and other muscle groups. Some exercises such as deadlifts require good strength in this muscle group.
  • It helps prevent injuries and improves everything related to grip exercises outside the gym. The clearest example is climbing.
  • Before any symptom of pain, it is highly recommended to go to a specialist in physiotherapy. An injury to the forearms can mean a long period of time without training and weigh down and penalize our routine and the objectives to be achieved in the medium and long term.

How to do forearm exercises

  • Climbing a rope, performing rowing exercises, or simply carrying out a deadlift is synonymous with strengthening our forearms. These types of routines, in addition, are also the perfect complement to strengthen other muscle groups. The first exercise that is presented to us are some simple pull-ups, although we will add a towel. The towel will add a certain degree of difficulty in the grip and will have more impact on the target. The muscular area that will hold our body weight will be the same forearms. Giving frequency to this type of exercise will strengthen the forearms. In this same exercise there is another type of variable, which varies the type of grip. Instead of using a towel, we can also use the same shirt to perform the type of pull-up that is known as “Side-to-Side”, with a somewhat tighter grip. While in the first type of pull-up we will also affect the dorsal, in the second we will reinforce the triceps.
  • The next exercise will be to perform what for many will be a normal biceps curl. However, instead of taking the small bar, or Z-type, it is advisable to use an Olympic bar. By weight and length, it will be better suited to the type of exercise we want to perform. The execution will be carried out with one hand and following the normal movement of a bicep curl. However, the goal is to try to maintain the balance of the forearm at all times and we will begin to notice the work. Once we have finished with one arm, we will perform the same exercise with the other. Continuing with the curl, and sitting on a bench, we will perform the wrist curl, a muscle part quite forgotten for most athletes. With a dumbbell, we will perform the movement of the bicep curl but with the wrist. In this type of exercise, you can also look for muscle failure. It is not difficult to find, since it will occur when we cannot hold the weight itself. Once we have finished with one arm, we will perform the same type of exercise with the other arm.
  • In order to include some cardiovascular work in our forearm exercise routine, the farmer’s walk is the perfect example since it gives us both. Although the main work is focused on grip, it also includes isometric contractions and, therefore, the beats per minute of our body will begin to increase until they shoot up. The only requirement is that the weight loads must be large to enhance this grip work, such as dumbbells or farmer’s bars, special for this type of exercise. The execution will consist of lifting the weight from the ground slowly and with a correct technique and walking at a slow pace a few weights and leaving the weight on the ground, and repeating the process. It is a perfect exercise to include within a metabolic circuit.
  • Another type of training that we can try to enhance our forearms is based on grip with utensils. In this facet, anything that is interposing an obstacle to increase grip will be beneficial to achieve our goals. In this sense, the so-called “Fatz Gripz” are ideal for forearm exercises. Thus, you can perform the exercises explained above as curls or oars with much less weight but getting muscle fatigue to arrive earlier. In addition, we will also find the “hand grip”, intended to perform exercises to work the strength of the hand in a specific way, but where the muscles of the forearms also intervene.
  • Finally, grip exercises with kettlbell will allow us to increase the strength of our forearms, while improving our coordination. In turn, it is possible to perform this type of training progressively since it allows the possibility of increasing weight gradually. However, we have multiple ways to stimulate our forearms combined with the development of other muscle groups. There is no excuse to work what is, without any doubt, the forgotten muscle group of our body.

Flexibility Exercises – How to Do Flexibility Exercises

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Flexibility Exercises – How to Do Flexibility Exercises

The vast majority of people in the world do not consider that they have a good condition of flexibility, so in this way when we have the opportunity to observe a person doing the well-known spagat, we usually tend to feel some envy.

Flexibility Exercises – How To Do Flexibility Exercises

But the truth is that flexibility is a skill that we can develop with training, and that also does not serve simply so that we can perform those postures of great difficulty and also to be one of the people who has the ability to bend more in a yoga class, but in this way, we can have greater flexibility in each of our tendons, muscle fibers and also in ligaments.

This is achieved by practicing exercises that are especially for this, since it is very helpful to avoid a large number of injuries and certain problems that may occur over time.

Before starting with each of the flexibility exercises, it is very important that we take into account some information.
Flexibility is considered as that ability we have as human beings in each of our muscle fibers to be able to stretch before we can make any movement.

How wide the movement of a joint can be, does not simply have to depend on how elastic each of our fibers are, however it represents being one of the things that for us can bring quite negative consequences.

Each exercise we perform involves a specific movement. Usually or mostly when we do some training of the muscles that make up the body, we tend to be insistent in each of the fibers that constitute them, giving them the stimulus, they need to grow and at the same time develop.

Therefore, when doing each of these exercises the most common thing is that you have to accumulate a lot of tension in each of the muscles, therefore it can cause that at some point we lose our flexibility, since these become much harder. If we want to avoid this kind of problems, it is best to stretch before starting any exercise.

Keeping our muscles flexible offers us the possibility of moving much better and at the same time gives us the ability to act. But it is also of great help to prevent and avoid injuries as we have already mentioned.

By law, problems such as tendonitis and sprains usually happen because our body is too rigid, so our body is full of limits to be able to move and at the same time, because of this we cannot comply with a normal exercise routine in our training at home, and it is for this reason that we have too many problems when we want to make movement that we usually do not.

If we want to have a training for our flexibility, we must take into account what we want to work on, and that is why we must know the types of flexibility, which are elastic flexibility, assisted passive flexibility and also dynamic flexibility.

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

  • Clothes that are comfortable
  • A mat
  • Sneakers
  • A chair
  • A sofa

Instructions for Flexibility Exercises – Doing Flexibility Exercises

  1. The first exercise we can do is the so-called back twist. To do this we have to sit on the floor, then stretch our right leg, bend the left and then proceed to pass it over the right leg. Once this is done, we have to put our left arm above the knee that we have flexed and we press with the elbow to thus perform the twisting of our back. We have to feel the stretch and then proceed to repeat the whole process.
  2. While sitting, we proceed to stretch our right leg and flex the left in such a way that we can bring the foot in the direction of our groin. In this step we must maintain balance, then we have to tilt the body forward to be able to make the attempt to touch our toes. Once this is done, we have to do the leg change.
  3. To give flexibility to our thighs and hips, we have to lie face down on the mat. Then we flex one of the legs and take the foot with the hand on this same side. When doing this we must throw everything we can taking into account that the thigh should not stick from the mat, as in the previous step, we have to change leg.
  4. This is a slightly more difficult step. We have to turn our foot from behind and then we have to pull it as much as we can so that it can reach our head. We should not make a block in the knee of the opposite leg, since in this way we can avoid that we are in hyperextension and in this way, we must leave the arm completely free stretched towards the front, so that in this way we can have balance.
  5. For flexibility exercises of the lumbar area, we have to stretch one of the legs and the other we have to shrink by taking the knee and at the same time we must pull it towards the chest. The leg that we have stretched should not be lifted from the ground, and after this we must repeat the process with the opposite leg.
  6. For the flexibility of the abductors, we have to sit on the floor. We open our legs and at the same time stretch them as much as we can and proceed to tilt our torso forward, but remembering not to bend our knees. After this we have to stretch our arms so that we can try to go lower and lower.
  7. Strides using the sofa. To do this flexibility exercise we must advance one leg, as happens in the case of the strides that we normally do, with our knee that we must place it at about 90 degrees, while the other we must keep it stretched towards the back, but using a sofa or a chair as support. It is usually a bit complicated to maintain balance but it is not something that is completely impossible. We hold on for a few seconds and repeat everything but for the other side.
  8. For the exercise known by the name of the bridge, it is quite similar to one of the yoga poses. We go on to stretch our spine, neck, chest and also shoulders. Then we have to shorten ourselves face up on the mat with our knees bent. Once we have done this, we have to move on to lift our pelvis and also our torso until we can reach the shoulders. When we have completed it, we have to stretch our shoulders down, so that they can be very well supported on the ground. We look in the direction of the chest, while keeping our arms stretched out and at the same time, we have them resting on the floor.
  9. To exercise our lower back, we have to lie on our back while we cross our hands behind our neck, after this we bend our knees and we have to drop them in a fairly gentle way in the direction of our right side, remembering that we should not take off our elbows from the ground. When we have completed it, we switch to the other side.
  10. In this step we will explain an exercise to give flexibility to the groin muscles. For this we have to be sitting on the floor, then we have to place the tips of our feet in such a way that they can be together and then we have to take our feet with our hands, we push in a gentle way in the direction below the knees, helping us a little with our elbows.
  11. Twins. For this step we have to place ourselves in front of a wall and support our two hands, we have to place our feet in such a way that one can be forward and the other back, then we have to press without getting to take off the heel of our leg that we have behind. When we have done it, repeat everything with the other leg.

Tips for Flexibility Exercises – Doing Flexibility Exercises

  • We can do a combination of flexibility exercises with stretching exercises for elasticity and also with dynamic exercises, which represents being an excellent routine to be able to train.
  • Before we can do any type of exercises no matter how simple they are, we have to warm up, since with this we avoid complications with the muscles such as cramps, sprains, or any other that may happen to us.
  • Remember to make the change of position in each of the exercises.
  • Many of these steps require balance, so if we do not do the position described, the exercise will be done in an incorrect way.

You will also like to read other interesting posts such as: How to train with weights – Tables, Tips and Tricks and How to train MMA – Tables, Tips and Tricks

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