A Guide to Doing Planks

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To develop the core, and those muscles connecting the upper and lower body, as also arms, shoulders and glutes, planking proves a simple yet effective exercise. No equipment is required for planking and it can be performed anywhere. To perform planking exercises you need to stand in just one position. It would be wise to check with your trainer who has done personal training courses in Spain on how to perfect your planking exercises and avoid mistakes that are commonly made.

Standard Plank

  • As when doing push-ups, you need to put your hands directly under your shoulders, a bit wider than shoulder-width.
  • Push your toes into the floor, simultaneously squeezing your glutes. Since your legs will also be involved in this move, be sure your knees are not locked or hyper-extended.
  • Your head is required to be in line with your back, and you should neutralize your neck and spine by staring at a particular spot on the floor, about a foot away from your hands.
  • The above position should be held for about 20 seconds. Once you are comfortable, hold the plank position for as long as you can. Do not compromise on your breath or form.

Forearm Plank

When you are completing a Spanish fitness instructor certification you will learn that since this plank does not require holding the body with only the hands, it is one of the most commonly used planks. You need to place your forearms on the ground with your elbows below your shoulders and with your arms parallel to your body. You can clasp your hands if you find the flat palms position a bother.

Knee Plank

Compared to the straight-arm plank, the knee plank is easier to hold; it allows beginners to concentrate on their form. Using a towel or mat you should rest your knees on the ground so that a minimum of stress is put on the lower back. Your personal trainer will advocate doing this plank before tackling the others. When becoming a UK fitness trainer it’s very important to learn how to give regression/progression options to your clients to adapt to their fitness level.

Side Plank

The side plank has a better impact on the core side muscles or obliques. It involves lying on one side with both legs, one on top of the other. Then prop up your body with your hand, not moving your feet. To intensify the plank the position can be modified by raising the opposite leg or arm in the air. To make it easier, the upper leg can be crossed in front to give additional support.

Single-Leg Plank

This variation of the plank has a bigger demand on the core. After positioning your body in a basic plank, you have to lift one leg upwards with your hips parallel to the floor. Ensure that you do not compromise your back. Repeat with the other leg!

Medicine-Ball Plank

To intensify this plank, instead of putting your hands on the floor, put them on a medicine ball. The unsteadiness of the ball will add to your balance and place more demand on the core. You have to place your hands on the ball, just under the shoulders. The rest of the movements are as per the normal plank.

For best results, workout under the guidance of your personal trainer.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Types of Workouts That Help you Lose Weight Fast

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Are you tired off carrying all that flab? Do you want to shed it but don’t have the time for long-term exercises? Don’t worry! There are plenty of abs workout for men that really help you to burn fat quickly so that you can lose weight really fast. A transformation programme is ideally suited for people like you who want to shed weight within a fixed time. Maybe it’s your imminent wedding or a professional gathering within the coming few months. Whatever be your reason, select the right exercise to reach your fitness goal in time.

Exercises that Help in Quick Weight Loss

There’s no denying the benefits of regular exercise for your health and fitness. Regular exercise strengthens your body from within, fortifies your immunity system and boosts your metabolic rate.

You stay energized, fresh and more alert throughout the day when you exercise regularly. Exercise also helps you to maintain an ideal body weight and stave off lifestyle ailments such as hypertension, cardiac attack, diabetes, depression, lack of sexual urge etc. In short, you cannot expect to lead an absolutely healthy life if you do not follow some sort of physical exercise daily.

However, when you are pressed for time your regular schedule will not be of much help. What you need are exercises that are specifically focussed at weight loss and have maximum impact on your body.

abs workout for men

Aerobic Workouts

Aerobic workouts are also known as cardiovascular workouts. They dramatically increase your heart rate and cause you to sweat profusely.

They require you to repeat the same movements with the same intensity for a particular duration of time. You cannot reduce the intensity or skip movements to ease the strain. This is what makes aerobic workouts so effective for quick weight loss. You stand a really good chance of burning maximum calories and losing weight from your entire body when you do about one hour of aerobics for five days in a week.

Strength Training Workouts

When you want to lose weight quickly you must always try to build more lean muscles. Yes, lean muscles require more energy for functioning and in the process they burn calories more efficiently. Strength training also improves your stamina and endurance because of which you can exercise for a longer period without feeling fatigued.

You feel stronger from inside thanks for abs workout for men and more alert and focused when you do strength training for at least two sessions each week. Strength training also puts greater emphasis on your major muscle groups such as butts, things, hips, abdomen and back. And when you start losing fat from all these areas, you naturally look slimmer and well-toned all over.

The combination of aerobic exercise and strength training will help you lose fat build muscle in no time.

Interval Training

When you want to lose weight really fast, you must include interval training as part of your transformation programme. This type of training is based on alternating the intensity of workouts between high and low ranges so that your body is always stimulated and encouraged to lose more fat.

When you workout at the same pace, your body gets acclimatized and may not be able to burn calories that efficiently. That is why interval training varies the pace so that your body never gets used to a particular speed or intensity.

Finding The Best Exercises To Jump Higher In Volleyball

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I have been someone who has always loved playing volleyball. Even though I do not live near the beach, we always try to go there as often as possible to play. Not only that, but we also have a volleyball net in the backyard and I use it to practice all of the time. However, I am noticing that the difference between the grass and the sand is that I cannot jump as high as I would like when I am at the beach.

volley ball

I am hoping to learn some of the best exercises to jump higher in volleyball whether I am at the beach or simply practicing with friends in the backyard. I have been looking into plyometrics to hopefully boost up my strength and give me a little bit more speed. I guess there are a lot of professional volleyball players who are faithfully using plyometric exercises.

Is there any other sort of exercises that may be beneficial for someone like me? I am a good player, I just want to give myself that extra edge with each game. The better I am able to jump, the more I will be able to score and enjoy myself.

Common Factors that affect your Fitness Goals in the Long-run

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If there can be one thing that would surely make you reach your fitness goals it’s this one word “commitment”. Every supermodel or sportsman you ogle at in the magazines has commitment towards his/ her fitness and that commitment is responsible for acquiring that fabulous body shape. There are so many factors that will help you achieve you fitness goals and so many other factors that will deter you from reaching them.

Hiring a good trainer
Your chances of acquiring success as far as fitness and health are concerned goes up the moment you make the decision of hiring personal trainer Rushcutters Bay. Supervised workouts are far better suited to help you workout in a structured way. Your workouts will succeed if they are composed of ideal combinations of cardio vascular exercise, weight lefts, strength training and balance and coordination building.

Only a certified and experienced trainer will be able to map your needs and provide you with a strong workout plan which will exactly fit your physiological and psychological needs.

Passion and dedication
Personal trainers in Rushcutters Bay  say that 605 of people fail in reaching their health goals because they are not dedicated enough. This happens frequently in unsupervised exercise attempts. Following a routine that seems attractive in the beginning soon loses its charm as you keep on following it for years. It’s necessary to track progress and learn to dedicate time and energy to workouts. Not everybody has the mental strength and dedication to go through workouts regularly and people who can do so are rewarded by a fabulously fit physique.

Food habits
If there is one important thing that can make or break your chances of success when it comes to your health goals it is food habits and nutrition plans. Rushcutters Bay  fitness trainers say that exercise will only make you fit but you need healthy nutrition in order to be able to shed the flab. Your trainer can only tell you about how to choose healthier food options but this strategy is only going to work if you start willingly incorporating those changes in your life.

People who have healthier food habits and eat a lot fresh fruit, vegetables, whole grains and low fat dairy produce will be more successful in reaching their health goals. You can more tips on good food habits here rushcuttersbaybootcamp.com.au

Lifestyle factors
The way you live your life will ultimately determine the state of your health. For example if you work out hard every day and drink excessive amounts of alcohol you are not going to become any healthier. If you are under tremendous amount of stress or suffer from insomnia workouts are not going to help you reverse the ill effects. It’s important to cultivate healthy lifestyle habits if you want to benefit from the workouts practiced by a personal trainer in Rushcutters Bay.

Factors like stress and sleeping disorders cause over eating and bingeing which develops into a vicious cycle. Seek the advice of a personal trainer in Rushcutters Bay to eliminate these toxic habits from your life forever or at the very least find yourself a really gym.

Best Muscle Building Routine To Become An Alpha

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If you want to build an alpha male body like Arnold or even more recent guys like Henry Cavill (the dude who plays the new superman) then you need to lift weights. And I’m not saying that you need go to the gym like most guys and mindlessly lift weights without an idea of what the hell you’re doing.henry caville

You need to go in with a plan. And what is the best plan?

The best plan is an upper lower body part split (same here) meaning you will workout about 3-4 times per week and train your upper body 2x per week while training your lower body 2x per week.

From a scientific standpoint, training a muscle group 2 times per week is the best since  it allows the max stimulation and the max amount of recovery as well.

So try this workout…it worked for and Cavill and Arnold so it will work for you too.

 

How Regular Exercises can help you Age Gracefully

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Ageing is a natural biological process and actually there is little you can do to escape the vagaries of age. Scientific research proves that most people lose up to 8% of their body muscle every decade. However you can choose to age gracefully by benefiting from the effects of regular workout sessions with Personal Trainer Bondi. Learn about what exercise can do for your body and mind.

Preserve your muscle mass

Sports science research proves that athletes who have been involved in competitive sports showed surprising retention of muscle mass up to the ripe age of 70. Even 65 year old people who have regularly engaged in intense interval training have the same amount of muscle in their bodies as 40 year old sportsmen.

The suspected reason behind this amazing power of muscle retention is believed to be regular stimulation of the muscle cells. Bondi personal trainers say that the more frequently a muscle is stimulated, the more active it stays. So you can preserve your rippling muscles well unto the ripe age of 70 if you exercise regularly.

Maintain your skin and hair

As you grow older you will see hair fall, grey hairs and sagging skin. These effects arise due to the loss of stem cells in the body. Stem cells are catalysts of the growth pattern of the body. As soon as stem cells stop dividing, ageing starts. It’s never possible to retain the gorgeous looks you had when you were thirty but you can choose to delay the onset of the signs of ageing. One of the best ways you can achieve his is by working out with your personal trainer in Bondi.

Animal studies show startling revelations. Elderly rats who were overweight and sedentary were put on a mock designed running program. Within ten weeks their cell composition study showed the pence of new satellite stem cells. This basically means that even aged living organisms can benefit from exercise and delay the process of their ageing.

Turn back the clock

Whether you are in your 40’s, 50’s or 70’s when you read this, it’s actually never too late to start. Science has proved that there is no set age to start exercising. Human beings are blessed with the capacity to benefit from exercise even when are aged and grossly unfit. Regular usage of muscles by scientifically designed workouts supervised by an expert personal fitness trainer in Bondi can actually turn the clock back for you. You will actually hear your friends and family comment on how younger you have started to look.

Keep yourself happy

If you are happy and think positively then you are much more likely to age gracefully. You must have heard about the role of exercise in keeping your mind active and joyful. Well research proves that structured workouts with personal trainers in Bondi can actually help you improve the quality of your life. Personal training will teach you to age well like old wine.

Dangerously Fit Personal Training has been helping locals get in shape for years, be sure to check them out and ask for Dan Clay.