12 Jan

Push-up matrix

Push-up matrix

This exercise uses three body locations: 1) hands while open at shoulder width. 2) The right hand forward. 3) The left-hand front. Perform 5 push-ups in each position. For more difficulty, performed the exercise by placing your hands on a stability ball.

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Plank Matrix

This exercise also uses three body locations: 1) support bridge position with the forearms (forearms), with your elbows directly below your shoulders (stay 1 minute). 2) The right hand forearm on the ground and position lateral bridge (stay 30 seconds). 3) Oaristeros forearm on the ground and lateral bridge position (stay for 30 seconds).

12 Jan

Spare

Spare

Place your hands on the horizontal bar, a little lighter than opening your shoulders. Allow your body to hover so your hands are stretched. Make an attraction until your chin almost touches the horizontal bar and returned to the original position, with your arms straight and your body to hover. This is a repetition. Perform up to 10 repetitions.

deadlift with a foot

Take a 5-10 kg dumbbell in your right hand and wait standing, pressing on the left leg with your left knee slightly bent. Lower the dumbbell to the ground, with your right hand outstretched in front of you, and while lifting your right leg backwards stretched. Try to have your head raised so that your neck, the vertebral column and you stretched your foot to be in a straight line. When the dumbbell reaches close to the ground, is the time when your body forms the letter “T”, returned to home, you upright. This is a repetition. Perform the exercise with 10 repetitions for each leg.

12 Jan

Circular Strength Training for Runners – 8 exercises

These eight exercises will help you improve your physical strength, the strength of your muscle groups and your overall balance.

As the systematic run will strengthen your legs and improve your lungs, you will provide significant benefits to muscle groups the rest of your body. A basic strength training for 30-45 minutes, 1-2 times a week will significantly improve the balance of your body and will greatly reduce the chance of injuries. You do not need equipment and excesses. With weight on your body, two dumbbells, an exercise ball, a horizontal bar and maybe TRX type straps, you’ll be able to build muscle strength to be able to run better. These days you do not run during basic, your aerobic workout is ideal to incorporate strength training into your training program.

You can perform the following exercises round with 1-2 minutes rest between each exercise. Started with 1 set of each exercise and progressing, he ended up with 3 sets of each exercise after 8 weeks

12 Jan

6 Exercises for Breast Enhancement

Breast Exercises – A big chapter – As we said before, stronger trunk => louder in Running

Particular attention to performing exercises. See the Video and attention to the performance so as not to hurt!

1) Pressures With dumbbells in sloping

 
2) Pressures in bar in Pago
3) Pressure with dumbbells in Bala
4) Sloping Pressures with dumbbells in Bala
5) Exercise Breast with Blocks for High, Middle and Low
6) Immersion

12 Jan

Areas waist with fitness ball

Areas waist with fitness ball

Turns back muscles. 2 sets of 20 repetitions.

Swiss Ball Back Extension

Lie on an exercise ball with your stomach resting on the ball and heel of your foot to lean against a wall or another solid surface. Chill to your chest to follow the natural curve of the ball. Tighten your torso and pressing thy dorsal, shrugged dynamically your torso so that your chest to remove the ball and your body forming a straight line.

Hold this position for 1 second and then return to your starting position. For more difficulty kept a medicine ball or a dumbbell or a tray in front of your chest, or even to increase the number of repetitions.

 

8. Swiss Ball Pike (Lifting the hips with fitness ball)

Enables lower abs and the transverse abdominal. 2 sets of 10 reps.

SwissBallPike

Place your feet on an exercise ball and your body in a straight with your arms straight in front of you on the ground, as if unable to pus ups (A). Tighten your abs and your dorsal and rolled away the fitness ball towards you by pressing the ball with the balls of your feet. At the same time, lifted the hip you high in the air so your body forms a right angle (B). Your legs and your torso should be in line throughout the length of the lift, forming the letter “V”.

He held this position “V” for one second and then lowered your body, removing it from your side, turning back in place pus ups. To increase the difficulty, as well as strengthen your abs, increased the number of repetitions in each set.

12 Jan

Side crunches on fitness ball

Side crunches on fitness ball

Activates oblique abdominal (abs). 2 sets with 12 reps on each side.

waist-chest-balance

He leaned against the lower part of your back on your exercise ball and hands behind your head with elbows open, but the hold it. Concentrate on your abs and slowly, put a twitch (gnawing) so that your left elbow pointing toward your right knee. Hold this contraction position for 1 second and then returned to the original position with relaxation of your abdominal. Then repeat on the opposite side.
When you strengthen the abdominal, increased the difficulty of holding a medicine ball or dumbbell, back or over your head or even to increase the number of repetitions.

6. Swiss Ball Hip Raise

Activates the muscles of the lower back and the transverse abdominis. 2 sets of 20 repetitions.

Swiss Ball Hip Raise

Lie with your back touching the ground and your feet on an exercise ball so that only your heels are touching (A). Push your heels on the ball pops up your pelvis off the ground and form your body straight with an angle of about 30 degrees with the ground (B). This is your starting position.

With the trunk thy tight and back straight, rolled away the ball with your heels towards you so your torso to form about 75 degrees with the ground, knees bent and in the air (C). He remained in this position for one second and then, slowly, returned to your starting position.

12 Jan

Bridge walk on fitness ball

Bridge walk on fitness ball

Enables the transverse abdominal. 2 sets of 60 seconds each.

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Place your forearms on the floor with your elbows are just below your shoulders and place your feet on an exercise ball. This is the starting position. Tighten your abdominals, balanced out your feet on the fitness ball and held this position for 60 seconds.

Keep your back and your spine straight and not bent noticed your waist to avoid possible injuries. He tried every time to get over yourself and your previous year, to strengthen more and more your abs.

4. Swiss Ball Rollout

Enables the rectum and the transverse abdominal. 2 sets of 20 repetitions.

ball-roll-out

He knelt on the ground, with your forearms on a fitness ball. While you have your trunk strong and tight and your back straight, gradually rolled the ball away from your body so that your abdominals are fully stretched and your torso makes with the ground about 40-45 degrees.

Hold this position for 5 seconds, dynamically tighten abs and your back muscles and pulled yourself back to the starting position, while pressing it with your hands. When you strengthen your abs are pretty, you can perform the exercise rather than kneeling position but from a position of push ups.

12 Jan

Eight abdominal exercises with fitness ball

The gymnastic ball or “Swiss ball” is a valuable exercise equipment with the help of which you can effectively drills your abs. With the Swiss ball can strengthen your abs with a greater range of motion, up to over 180 degrees, for greater flexibility. In this way more strongly tense your abs while giving greater emphasis to their contraction. Simultaneously eradicate much pressure on your neck and the lower part of your waist to avoid injuries.

Introduced the following eight exercises in your workout program or put them them alone for a complete circuit training for your abs muscles. It is a collection of exercises which strengthen by different angles of upper, lower and your abs.

1. crunches on Swiss Ball (Swiss Ball Ab Crunch)

Enables the rectus abdominis. 3 sets of 20 repetitions

2-swissball-483×350 (1)

He leaned against the lower part of your back on your exercise ball and hands behind your head with elbows open, but the hold it. Slowly slowly, he lay down on the ball so that your spine is straight (A) and then dynamically, performed a twitch-gnawing (crunch) keeping the volume of traffic for 1 second (B). The movement should be slow and targeted without your back losing contact with the ball.
When you strengthen the abdominal, increased the difficulty of holding a medicine ball or dumbbell, back or over your head or even to increase the number of repetitions.

12 Jan

Exercise Spiderman. The exercise you should do before every workout

Typically, to do warm up before your workout, walk or run on the treadmill or do some stretching exercises. But if you want launches your workout, this warming is not enough. In a good warm up should be actively involved all muscle groups in order to be able to achieve maximum efficiency in your workout.

Read Also: Circular Strength Training for Runners

If you want to put fire to your muscles and increases the benefits, try the Spider-man exercise before your every workout. Adductor relaxes you and improves the mobility of the hip giving you the flexibility you need in your muscle groups at high speeds and intensities. Also activates your central nervous system to more muscle fibers are activated leading to run faster, jump higher and be a lot more lifting weights.

See the video below for the correct execution of Spider-man exercise.

12 Jan

Abs: Reverse crunches with legs cross-legged

The following exercise improves the strength of the whole of your body, including the lower and oblique abdominals. Performing reverse crunches in a cross-legged, will ensure muscle growth that will give balance to your body.
Implementation:
1068_A
Lie with your back touching the ground, knees bent and feet are flat on the ground. Upload your one leg over the other, open, so the ankle resting just above the knee. With your hands above your head, hold on some fixed point, such as a bench (1).
1068_B
Lift your pelvis off the ground and led your feet as close as you can on your chest while maintaining the cross-legged (2). Stay as long as you can and then return to your starting position.
Tips:
1) Tighten your torso during the whole exercise.
2) Do not use your feet but your abs to executions exercise.
3) Keep your neck in a straight with the rest of your body to avoid imminent injury.