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Articles on Fitness
Alcohol Should Be Avoided While Building Muscle
It may seem hard to believe, but many people are not sure if alcohol has any kind of negative effect on muscle building. The answer is a resounding yes. Consuming alcohol definitely has an adverse affect on you workouts.
Gym Routines, the Best Way to Get a Sexier Butt
If you are serious about wanting to have perfectly toned gluteus that will surely be the envy of every one of your friends, look no further for help. This article provides some very effective solutions. There are some perfect exercises shown that will have you on your way to a sexy, round, and firm rear end without leaving your house.
The Safest and Fastest Method to Gain Muscle
Achieving a muscular and well toned body seems to have become a trend among today´s younger generation. If you are a person that is inspired by the muscular body´s of Sylvester Stallone and Arnold Schwarzenegger and want to develop a physique that is similar, keep reading to discover some secrets that will have you building muscle in the fastest and safest way possible.
Post Pregnancy Abdominal Exercises: Get That Tummy Flat And Sexy
You’ve just given birth to a beautiful, healthy baby. Your body has just gone through nine months of incredible changes, and the delivery process has pushed your body to its limits. Now, the question on your mind is: “What do I do to get my tummy back into shape?”
Weight Lifting Exercises For Women: The Only Way To Become a Goddess
So, unless you’re reading the same materials, clocking the same gym hours, and taking the same supplement cocktail as Helga Hamstrung the female King of muscle, don’t be afraid to add a few weight lifting exercises for women to tone your body and keep it strong and sexy.
Muscle Building Guides - How to Build Muscle
Learn about muscle building and how to build muscle.
Will Brink Bodybuilding Revealed Review
A review of will brink´s bodybuilding revealed program.
Post Workout Recovery Takes Hardgainers From Skinny to Muscular!
“Taking it like a man” goes a little far with all those guys in the gym grunting and groaning during their working out. They are lifting heavy weight and their workout gurus are shouting more, more, more as well as slogans most of us don’t understand! As I stand back and watch many of them work this hard every time I am the gym, I think back to my days of the non-understanding of muscle growth. I do not spend my time obsessed without working out or taking all my time, but I still got those big m
Post Workout Recovery - Build Bigger Muscles Through Rest
Sitting at coffee my friend asked about my new muscular body, my reply shocked him. In fact, he didn’t even believe me! My response was that most of the muscle growth and great body came from sitting on my arse! I also mention the words post workout recovery and the “what” radar quickly turned on. He didn’t have a clue as to what I was talking about, however after explaining it was like a light came on in that head of his!
Best Way to Gain Muscle Fast For Hardgainers
The best way to gain muscle fast for the average person is a question that underlines uncertainty and possibly confusion. That is hardly a surprise with the constant barrage of training techniques and diets the trainee is faced with when looking for the magic holy grail, the secret tip that will end months or years of frustrations, stagnation and lack of growth.It´s not anyone´s fault, except for the glossy fitness magazines and supplement industry.
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Flexibility
Learning About Flexibility Training in Bodybuilding
Author: Mick Hart
Many weight trainers, whether they are on the gear or off, naturally become fixated with their size, shape and strength. When this happens they forget probably the most important variable of any weight training programme - BALANCE! Nothing in the body works independently from another. Every muscle, every system and every organ is either directly or indirectly affected by what ever stress or impetus placed on the body.
An example of this is how quickly and efficiently muscle cells produce energy. This is determined by how much work the muscle can do before it fatigues. This can be improved by working on improving your anaerobic and aerobic systems. The same can be said for flexibility. Making sure that you stretch, thereby increasing your flexibility, will amongst other things improve your body awareness. Improvements in something as simple as being able to focus on the muscles you are working will enhance your ability to learn and perform skilled movements. This is particularly useful in everything from sports specific training through to super setting. Over the past 15 years or so as a result of intense research into sports science there have been many differing opinions on flexibility but the common theme
throughout is that poor flexibility can be the result from lack of muscle activity or chronic use of poor lifting and stretching methods. It\'s all well and good to tell people to stretch but like everything else if you do it incorrectly you\'ll be doing yourself no favours, and in fact, do yourself more harm than good.
Flexibility refers to the possible range of movement or motion of a joint of group of joints. Skeletal muscles are attached to the bone, ligaments or fascia via tendons and can only PULL on a bone by means of a muscle contracting. Muscles have an origin (located on a stationary bone) and an insertion (located on a moving bone) with the muscle crossing over one or more joints. As the muscle contracts the insertion is pulled toward the origin. The constant contracting of muscles which occurs during exercise has a tendency to reduce the length of muscles and therefore flexibility. The contraction of a muscle does not necessarily imply that the muscle shortens; it only means that tension has been generated. An isometric contraction involves no movement whatsoever i.e. trying to push or pull an immovable object. An isotonic contraction whereby movement does take place. These are split in two: concentric (muscle shortens in length such as lifting a weight up) and eccentric (muscle lengthens as it lowers the weight).
Flexibility training will - Increase the extensibility of muscles - a flexible joint has the ability to move through a greater range of movement and requires less energy to do so. Prevention injury - greater range of movement at joints will decrease the chance of injury in situations where joints may be forced to an extreme end of range. Decrease muscle tightening - tightness can be reduced by performing stretches as the final part of an exercise programme. Decrease muscle soreness - studies have shown slow, static style stretches performed on completion of a workout is one form of reducing the possibility of DOMS. Counteracts possible restricting and shortening effects of hypertrophy training - muscles targeted during resistance training should be stretched immediately after performance of each exercise.
Increases co-ordination between muscle groups - nerve impulse velocity is increased with flexibility. Improved neuromuscular function allows opposing muscle groups to work in a more coordinated fashion. When one group contracts the opposing group relaxes. Improves muscular imbalances and postural alignment - poor posture can be the result of muscle imbalances. I could go on about postural alignment into next week but will touch on it at the end. Increase speed and power of movement - improved neuromuscular function also improves the function of the muscle itself. Improves muscle and general relaxation - stretching promotes muscle relaxation and therefore is effective in relaxing the body. Improves body awareness - stretching specific muscles brings the person\'s focus to the muscles being stretched. There are also environmental factors which will have a direct impact on the effect on stretching.
Article Source: http://www.articlesbase.com/fitness-articles/learning-about-flexibility-training-in-bodybuilding-940118.html
About the Author:
By Top UK Bodybuilding And Steroid Expert Mick Hart. Learn how to Build Lean Muscle At Micks New Blog |
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Improve your cycling |
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Four Quick Ways To Improve Your Cycling Abilities
Author: Dick Tracy
While many of us don't have the time to do cycle training every day, we would still like to improve our overall level of cycling ability. This means different things to different people - for some it is increasing speed, for others it is increasing the total distance covered.
The natural way to improve your cycling speed is simply to keep going out on your bike and trying to cycle faster. This works to a certain extent but isn't the most efficient way to increase your abilities.
The good news is that there are a few easy changes we can make that will bring rapid changes in our cycling abilities, and will often take no longer than our existing cycling.
Increase your pedalling speed
It is better to cycle with your pedals making 80-100 turns per minute instead of 50-60 turns per minute. This provides better exercise for your heart and body, will increase your overall level of cycling ability, and reduces the risk of straining and damaging your knees. You will of course be cycling in an easier gear when you do this, not just cycling twice as fast!
Long intervals
Intervals refers to the practice of cycling for short periods at higher levels of effort. For example, every three minutes you might cycle as hard as you can for 30 seconds. Intervals can last for just a few seconds, or for several minutes. They should be at a level of effort that you can manage for the whole length of the interval - but only just!
For beginners to cycle training longer intervals, perhaps 10 minutes each, are most effective. So on a one hour ride, try cycling a 15 minute warm-up, then alternate 10 minute hard efforts with 10 minute gentle recovery riding about three times, then 10 minute cooling down (hence 75 minutes altogether)
Cycle more often
Generally it is better if you can do three one hour sessions than one three hour session, if that means you are cycling more days in the week. It is still ideal if you can also do one longer session, say two-three hours long, each week in order to maintain and build endurance. Worry less about speed during this longer ride.
Remember to take it easier on the day of the longer ride or you will be too tired, too soon. the goal on this day is not maximum speed, but simply to get your body used to sitting in the saddle and pedalling for long periods of time.
Cycle hills and into the wind
The two aspects of cycling that most beginners like the list are cycling uphills, and cycling into the wind. It is not a coincidence that these are also the types of cycling that will benefit you the most, so try not to avoid them.
Hills especially are a very good training ground for strength and stamin for cyclists. Make that extra effort during the last 100 metres to be sure you go soaring over the top ready for the descent on the other side.
Overall
With a few weeks of regular practice following the techniques outlined above you should be seeing a significant improvement in your abilities and endurance.
Article Source: http://www.articlesbase.com/sports-and-fitness-articles/four-quick-ways-to-improve-your-cycling-abilities-795291.html
About the Author:
Living in rural France and cycling as often as possible, see www.road-bike.co.uk for more advice about cycling, and benefits of spinning for reasons why you should pedal faster! |
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