To keep fit, the body needs to be maintained. Even if you do not have time to do regular physical exercise, there are simple little things in our daily lives,by which we can remain fit.
For the healtheir people, it is important to know some exercises that keeps the body fit. Here is a selection of 10 tips to stay fit without making much effort.
1.Flexing Muscles
Do not hesitate to contract your muscles whenever you can. for an instances when you are in office or in some tour or sitting Idly .....
2.Put some free weights in Bag...
When you are going for shopping, Put some weights in bag.This will work wonder for losing extra calories while making a useful action.
3. Stretch at the begining.
When You get up it is very important to stretch, yawning and rolling around on the side. This allows the body to slowly pull out of his sleep cycle.
During the day, it is also advisable to stretch, especially if we remain in identical positions,like sitting consistently in workplace.
4.Don't unnecceserily use car
Sometimes,we can use by other means of transports like bicycle,Motor bike and auto rickshaw.
This will allow you to do daily physical activities needed to keep fit.
5.Just walk.
Walk as much you can.Take alternatively slow and fast steps.It is advisable to contract your abs while walking.you should know that 30 minutes of walking per day is sufficient to keep fit.Thus, at work, instead of taking the phone, go directly to your colleague, it will make you walk.
6.Take proper rest.
It is important to respect the life cycle of the human body. Thus, you must go to bed at normal hours as body needs to recover..
7.Recharge yourself.
Do not hesitate to take time for your good (baths, massages, etc ...). This will allow the body to recharge fastly.
8.Take proper food.
The meal is important to keep fit. It is necessary to eat healthy by focusing 1/3 protein, 1/3 carbohydrates and 1/3 fat.
9.Drink plenty of water
It is important to drink plenty of water during a day. Water helps cleanse the body and helps in metabolism. It is necessary to drink minimum 5 liters per day.
10.Do cardio for abs
Working out for the abs in the morning is a great way to start the day.you will be energetic throughtout the day.
Wednesday, April 18, 2012
AMAZING BEAUTY TIPS
Yes.I found very useful Beauty tips
1. For attractive lips, speak words of kindness.
2. For beautiful eyes, look at what people have good in them.
3. For a slim figure, share your food with the hungry.
4. For beautiful hair, let a child run his hand every day.
5. For maintaining a beautiful, walk with the knowledge that you are never alone.
6. You do for things, but people also need: repair them, pamper them, restore them to life.
7. Think about it: if you ever need a helping hand, you'll find one at each end of your arm. As you get older you will realize that you have two hands, one to help yourself, the other to help those in need.
8. The beauty of a woman is not in the clothes she wears, her face or her way to arrange her hair. The beauty of a woman lies in her eyes, because that is the doorway to her heart.
9. The beauty of a woman is not in her makeup, but the true beauty persists in her soul.
10. The beauty of a woman grows with the years.
1. For attractive lips, speak words of kindness.
2. For beautiful eyes, look at what people have good in them.
3. For a slim figure, share your food with the hungry.
4. For beautiful hair, let a child run his hand every day.
5. For maintaining a beautiful, walk with the knowledge that you are never alone.
6. You do for things, but people also need: repair them, pamper them, restore them to life.
7. Think about it: if you ever need a helping hand, you'll find one at each end of your arm. As you get older you will realize that you have two hands, one to help yourself, the other to help those in need.
8. The beauty of a woman is not in the clothes she wears, her face or her way to arrange her hair. The beauty of a woman lies in her eyes, because that is the doorway to her heart.
9. The beauty of a woman is not in her makeup, but the true beauty persists in her soul.
10. The beauty of a woman grows with the years.
Sunday, September 20, 2009
One of the reasons many never learn how to lose stomach fat without a hassle is they take the wrong approach to it. Really losing fat around the stomach is similar as losing fat anywhere on the body. None of these stages are hard but they carry a knockout blow toward weight loss. Here are 4 small steps you can try to achieve your fat loss target.
Redesign Meals
The 1st step on how to lose stomach fat without a hassle is to start comsuming balanced meals and snacks. This means choosing foods from the 5 major food groups. As most people eat the same meals on a regular schedule you may do the same. Time to make some new selections to provide the nutrients your body requires. Many other good foods exist that will contribute to balanced meals. Meats, fish, vegetables, grains and dairy all have many options to help you lose fat. Planning your meals and snacks around the major food groups is going to be important in a successful fat loss program.
Low Calorie Counts
Eating foods with low calorie counts is a key to how to lose stomach fat successfully. You want to do this without sacrificing foods that can provide you with adequate energy. Ultimately you must have sufficient energy and lower calories if you are to lose fat. Reducing the high calorie carbs and choosing tomatoes, cucumbers, carrots and celery in your meals will possibly reduce calories in half. Refrain from the mashed potatoes and gravy if you want to decrease calories.
Increase Fiber Components
A simple step in how to lose stomach fat without a hassle is to increase the amount of fiber rich foods you eat. It will help to keep cholesterol low and your metabolic rate high. Eating more fiber has many benefits for your health. Important also is the role fiber plays in combating disease. Adding enough servings of vegetables and grains in your diet can promote successful fat loss. Fiber in your diet can allow you achieve your fat loss targets that much sooner.
Foods with Low Fat
The biggest problem on how to lose stomach fat for most people is they beleive they must eliminate all fat from their diet. You may not know it but fat contains many calories which is why it is a great source of energy. The problem is when your activity level is not intense enough to burn off the fat. Don’t forget some fats are still a required part of the diet. Including about one third of your caloric intake from fat is about right to supply your body with the fat it requires. You need your metabolism to continue and burn fat for energy. Cutting out all fat will shift the energy source to carbohydrates only. A few examples of low fat foods you might add to your meals are; cheese, tofu, cheese, strawberries and various nuts. But for continual fat loss, ensure you stick with small portions.
How to Burn Fat
JUST WALK
Turn on the TV and you’re bound to see an ad for a miracle weight loss gimmick. With all thepills and contraptions, it seems hard to know what will help us lose weight safely. But the answer
really is simple. To rid yourself of unwanted pounds you don’t need more than your own legs,
some comfortable shoes, and a little open space.
Energy In, Energy Out
When it comes to body weight, remember this: 1 pound = 3500 calories. For every pound you
want to lose, you must burn 3500 calories worth of energy. The only way to do that is to move
more.
Walking is one of the best forms of exercise. It uses up oxygen, causing your body to burn stored
fat. For example, you’ll expend about 100 calories by walking a mile. That might not seem like a
lot at first, but just think about it. Most people average just under 3 miles through the course of
their day. If you add an enjoyable morning jaunt or a brisk evening walk you could easily move
4 miles a day. If you walk 4 miles 4 times a week, you can burn 1600 calories! That’s half a
pound of fat gone. Add more steps to your day while making sure not to eat more calories than
you use, and your body can’t help but trim down.
Walking also strengthens muscles, which tones and shapes your body. The increased muscle
mass boosts your metabolism. This means you burn calories long after you stop moving. And
you don’t have to get all of your walking in at once. If you don’t have time for long walks, find
pockets of time throughout your day for short jaunts.
How to Maximize Your Walk
Any form of walking burns calories and improve s muscle definition. But to get the most from
your walk, concentrate on these main points:
· Choose distance over speed. It’s better to walk at a steady pace than walk too quickly and
have to quit early. As your fitness level improves, you can speed up gradually.
· Go for the hills. To help build your muscles, alternate inclines. Try walking up stairs...
| Surya Namaskar: |
 |
| It is considered as the best exercise for human body. Surya Namaskar consists of important yogasanas and Pranayama. The pranayama and thus its advantages are skillfully incorporated in Surya Namaskar. The mantras (Bija Mantras), which are chanted before practicing are also very useful. In all one Namaskar includes 10 different positions, they are : |
| Position Description | Diagram / Position Graphic | Breathing |
| Position 1: Inhale and maintain the position as shown in figure in standing position with hands joined together near chest, feet together and toes touching each other. |  |  INHALE |
| Position 2: Exhale and bend forward in the waist till palms touch the ground in line with the toes. Don't bend knees while performing. At first you may find it difficult to attain the ideal position but try to bend as much as possible without bending in knees. Do’s - While exhaling bend forward in the waist Don’ts |  |  EXHALE |
| Position 3: Inhale and take the left leg back with left toes on the floor, press the waist downwards and raise the neck, stretch the chest forward and push shoulders backwards. Keep the right leg and both the hands in the same position. Keep the right leg folded. Dos Don’ts |  | INHALE |
| Position 4: Hold the breath and raise the knee of left leg. Take the right leg backwards and keep it close to the left leg. Straighten both the legs and both hands. Keep the neck straight and site fixed. Keep both the toes erect. Take care that the neck, spine, thighs and the feet are in a straight line. Dos Don’ts |  |  HOLD THE BREATH |
| Position 5: Exhaling bend both the hands in elbows and touch forehead on the ground, touch the knees on the ground, keep both the elbows close to chest. The forehead, chest, both the palms, both the toes, knees should touch the ground and rest of the body not touching the floor. Since only eight parts rest on the ground , it is called ' Ashtanga' position. Dos Don’ts |  | EXHALE |
| Position 6: Inhale and straighten the elbows, stretch the shoulders upwards, press the waist downwards but dont bend the arms. Keep the knees and toes on the floor. Push the neck backwards and site upwards. Dos Don’ts |  | INHALE |
| Position 7: Hold the breath, bend the neck downwards and press the chin in the throat, push the body backwards and touch the heels on the ground, raise the waist upwards, do not move the palms on the floor. Dos Don’ts |  | HOLD THE BREATH |
| Position 8: Hold the breath as in position 7, bring the right leg in the front and place it in between the hands like in position 3 but instead of left leg in the front here take right leg and place left leg in the back with left knee and toes on the ground. Dos Don’ts | | HOLD THE BREATH |
| Position 9: Exhale and bring the left leg forwards as in the position 2 and place it in between both the arms. Do’s Don’ts | | EXHALE |
| Position 10: Inhaling start getting up and attain the position as in position 1.
| | INHALE |
Saturday, November 1, 2008
Grow your Biceps, Biceps Chart
Why Should You Work Your Biceps?
Aside from looking great in sleeveless shirts, your biceps are involved in many upper body activities you do each day (picking things up and carrying them, etc.). In addition, your resistance training program should target ALL of your muscle groups, so make sure your routine is well-rounded. Your biceps muscles are fairly small, so keep in mind that you will not be able to use as much weight as you can for your chest or your back.
BARBELL CURLINSTRUCTIONS
1.BARBELL CURLPreparation
- Grasp bar with a shoulder width under hand grip.
Execution
- With elbows to side, raise bar until forearms are vertical. Lower until arms are fully extended. Repeat.
Comments
- When elbows are fully flexed, elbows may travel forward slightly allowing forearms to be no more than vertical to allow for a relative release of tension in muscles between repetitions.
Choose the rod which suits you better.
2.CABLE CURL
Instructions
Preparation
- Grasp low pulley cable bar with a shoulder width under hand grip. Stand close to pulley.
Execution
- With elbows to side, raise bar until forearms are vertical. Lower until the arms are fully extended. Repeat.
Comments
- When elbows are fully flexed, elbows should only travel forward slightly allowing forearms to be no more than vertical to allow for a relative release of tension in muscles between repetitions.
Instructions
Preparation
- Position two dumbbells to sides, palms facing in, arms straight.
Execution
- With elbows to the sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.
Comments
Biceps may be exercised alternating (as described), simultaneous, or in a simultaneous-alternating fashion. When elbow is fully flexed, elbow should only travel forward slightly allowing forearm to be no more than vertical to allow for a relative release of tension in muscles between repetitions
Perfect Repititions is secret for Long time Body building
This will be the most important piece of information that you will ever read about weight training.
Repetitions…... ur entire training career is composed of millions of them. You group them in sets and they are the basis of each workout. Performing them correctly is the difference between success and failure. A perfect repetition, seemingly simple, has many components and is powerfully effective. I am going to explain how to perform the perfect rep and why it is so important.
At the impressionable age of 14 I was lucky enough to be introduced to the world of weight training by a competitive bench presser and ex-Olympic wrestler. He was a cartoonish 5 foot 3, 65 kilo powerhouse with a barrel chest and black pony-tail mullet down to his arse. At his gym in Bellingen he would ensure that I learned and retained precise lifting technique during my first 12 months of training. Thank-you Kevin. Under his supervision I went on to become the Australian School-boys Bench Press Champion at the ripe old of age of 15 with a lift of 87.5 kilograms (192.5 pounds) at a HUGE (laughs) body-weight of 66 kgs (145 lbs). That was after only 6 months of training. Technique and intensity is EVERYTHING!
Kevin sold the gym to a great man called Scott who became a very close friend of mine, a fantastic training partner and the catalyst for my career in Personal Training. He looked somewhat normal in comparison to Kevin sporting a natural, balanced, muscular bodybuilder’s physique. His basic training philosophy was to hit each muscle group from every angle with perfect form designating set and exercise volume in proportion to the size of the muscle group, i.e. back being the most complex and largest received the most exercises while biceps being one of the smallest received the least. I learned a lot from him. Exercise form was always at the fore-front of his teachings.
>From Kevin I discovered that each exercise has an optimum movement path to generate maximum power safely. Scott showed me a broad range of exercises and how to apply good technique to each of them for consistent effectiveness and efficiency. I have taken these lessons with me throughout my career and applied them to my training and the hundreds of exercises that I have created myself.
Anyone who knows me will find that I am extremely particular about good exercise technique. I pay very close attention to the body position and movement pattern adjusting fine components so that the exercise is totally optimised. I must annoy the hell out of my clients sometimes. It works though.
WHY IS PERFECT EXERCISE TECHNIQUE SO IMPORTANT?
Reduced Risk Of Injury…
If you are to remain injury-free throughout your training career you must practise safe, tight, controlled lifting technique for every single repetition. If the movement is as close to biomechanical perfection as possible you will receive maximum stimulation with minimum risk. Injuries will halt your progress every time and can be very serious. Any chance to avoid them should be harnessed, implemented and retained.
Decreased ‘Cheating’ And Involvement Of Unrelated Muscle Groups…
If your form is sloppy there is a good chance that you are not hitting the target muscle as completely as you could be. As soon as your technique declines other muscle groups come into play assisting during the lift, often in an unsafe manner. A classic one is allowing your torso to swing during a bicep curl using your lower back, glutes and hamstrings to get the weight up. There is not only the danger of hurting yourself there is also the probability that you are not taking the target muscles to failure. Keep the form tight and you will stimulate the muscle safely and entirely.
Decreased Involvement And Fatigue From Ancillary Muscle Groups…
Related to the last point the execution of a perfect repetition every time will ensure the target muscle is isolated and fully fatigued before the ancillary muscles (assisting muscles) give out. To make this more clear I will describe two examples where this is a common occurrence. Example 1: when you perform a back exercise if you do not focus on engaging and isolating the targeted muscles of the back then the forearms and biceps will crash and burn before the back is fully worked. Example 2: when you perform a chest exercise if you do not focus on isolating the pectorals during the movement then the triceps and anterior deltoids will give out first impeding the progress of the chest. It is easy for ancillary muscles to come into play during an exercise if your form is sloppy because they are there to assist the movement. But because they are smaller and weaker if you do not make sure that the target muscle is completely fatigued first they will always give out holding backyour progress.
Increased Motor Neuron Innervation And Muscle Fiber Activation…
If you isolate the target muscle group and contract it slowly and intensely through the entire movement you will activate the greatest amount of muscle fibers. A safe and full range of motion (ROM) will involve muscle fibers from the origin (initial attachment) right across to the insertion (final attachment) of the muscle. A slow, intense, precise movement during the entire concentric contraction (muscle shortening) and eccentric contraction (muscle lengthening) will innervate more motor neurons ‘firing’ more muscle fibers. This will facilitate a maximum activation of the muscle fibers and total muscle contraction maximizing strength and muscle gain.
Improved Mind-Muscle Connection…
The mind-muscle connection is your ability to feel the target muscle contract completely and under total control during the execution of an exercise. Usually a muscle group that you find difficult to feel and to develop is one that you have a poor mind-muscle connection with. Consistent, strict form on all of your repetitions will help you gain control of these stubborn body-parts. The mind-muscle connection improves when the path from your motor cortex (the control centre of your brain for movement) to the working muscle becomes more efficient.
Improved Focus, Discipline, Intensity And Quality Of Training…
This level of precision for every single repetition that you perform during your workout demands a massive amount discipline, will-power and intensity. You control the movement of every exercise and apparatus as though it were part of your body. Be patient and apply it to all exercises performed until it becomes second nature. By this stage it will feel awkward to train with sloppy technique and you won’t miss it because you will become stronger and more muscular and injury-free.
COMPONENTS OF A REPETITION
1. Starting Point – where the body is in the appropriate position to begin the Repetition.
2. Concentric Contraction – where the muscle shortens as the weight is lifted through the predetermined Range of Motion (ROM). Also called ‘The Positive Phase’.
3. Mid Point – the point of greatest contraction at the top of the Repetition where you pause briefly before releasing the weight.
4. Eccentric Contraction – where the muscle lengthens as the weight is released to the Finishing Point. Also called ‘The Negative Phase’.
5. Finishing Point – same as the Starting Point.
Repetition Speed…
The repetition speed should for muscle growth and strength in bodybuilding, shaping and toning and for general health should be medium (1-2 seconds) during the Concentric Contraction (where the weight is lifted) and slow (2-5 seconds) during the Eccentric Contraction (where the weight is released). The exact seconds required for each phase of the repetition depends on the size of the range of motion (ROM) of each individual exercise. Example; Calf exercises have a smaller ROM so the time required to perform the repetitions slowly would be reduced. Squats, on the other hand, have a large ROM so the time required to perform the repetitions slowly would be increased. Performing exercise with speed is not without merit and it is prevalent in functional training, power-training, and sport-specific training but there is an increased risk of tissue injury with the sudden force exerted when lifting. There is also greater focus on the tendons, ligaments, bones and joints rather than the muscles.
Ancillary Muscles And Stabilizers…
You cannot perform an exercise safely or effectively unless your body is positioned in accordance with the guidelines for that exercise. This means that once you are set your ancillary muscles (the direct assisting muscles for the movement) and the stabilizers (the muscles that hold the rest of the body in the correct place) must be engaged so that a perfect repetition is performed every time. This will make your body safe, strong and functional.
Abdominals And Core Muscles…
It doesn’t matter which exercise you are performing your mid-section must be switched on for total maximum gains. The abdominals and the core inner muscles of the spine are the superstructure of the body which holds everything together under the stresses of exercise. They lock you safely into the correct position and maintain it during the set. Engaging them properly will stabilise the body, increase your total strength, increase the strength of the abdominals and core muscles themselves, protect the spine and facilitate the implementation of perfect repetitions for all exercises. * To use your mid-section properly during exercise pull your lower abs in towards the spine, pull in the obliques, contract the entire abdominal complex and lift the chest *
Symmetry And Precision Of Movement…
To be certain that both sides of your body develop evenly you must ensure that each exercise is executed symmetrically. Human bodies are never built with faultless balance and the rigours of life make that deviation from perfect symmetry even more profound. To diminish the impact of this continuing you need to train in front of a mirror as much as possible or utilise the constant critical eye of a training partner. This will allow you to supervise and fine-tune your exercise technique at all times reducing imbalances of strength, muscularity and functionality.
Range Of Motion…
Most of the time you need to use a full range of motion (ROM) to stimulate the all of the muscle fibers from the origin, across the belly (the middle bulk), to the insertion of the muscle. If you cheat and continuously use partial repetitions you will lose flexibility and miss out on muscle and strength gains from the outer angles. There is a limit, however, to how large the ROM should be. It is individual to each exercise and should be large enough for maximum muscle fiber stimulation without causing any joint or tissue injury from over-extension. There are techniques and set sequences that are based on partial repetitions but they have their own strict technique and should be used sparingly for shock tactics and variety.
Breathing…
You need to breathe properly during each repetition to maintain a continuous delivery of oxygen around the body to the working muscles. It will also reduce the build-up of carbon-dioxide. This will give you the energy to power through the set and decrease the onset of blood lactate accumulation (OBLA – that awful burn from lactic acid which is caused from glycogen being burnt for energy without the presence of oxygen). Breathing properly also takes the pressure off your cardio-vascular system facilitating normal function under conditions of high stress from intense exercise. It is important to keep the blood pressure down and unnecessary strain off the body as no-one is unbreakable. Another advantage of full, rhythmic breathing is that it will pace the tempo of your repetitions. You can’t take slow, full breaths if your reps are fast and messy.
BASIC BREATHING TECHNIQUE DURING A REPETITION
1. Take a slow, deep intake of breath as the weight is released (when the target muscle stretches and lengthens during the eccentric contraction).
2. Breath out more forcefully as the weight is lifted (when the target muscle engages and shortens during the concentric contraction)
3. There are alternate breathing techniques but this one is simple and safe so remember: breathe in when the weight is released and breathe out when the weight is lifted.
INTENSITY
Finally we come to my favourite word; Intensity. To cause the greatest amount of muscle fiber damage and to induce growth producing chemistry within the body you need to push each set to absolute failure or beyond. By that I mean that you make sure you grind out each repetition with perfect technique until it is not possible to perform another without losing your form. To go beyond failure you must utilise a training partner or spotter or perform intensity increasing techniques . You must however maintain precise technique for each repetition throughout the set no matter what your goal is or how far you push yourself.
There you have it my friends. I have given you the key. Place it in the lock and turn it. Don’t look back. There is so much out there to learn, understand and apply to your training. You may get a little lost among it all but if you know how to perform ‘The Perfect Rep’ every time the most basic element of successful training will be with you forever. Good luck and have fun…
Repetitions…... ur entire training career is composed of millions of them. You group them in sets and they are the basis of each workout. Performing them correctly is the difference between success and failure. A perfect repetition, seemingly simple, has many components and is powerfully effective. I am going to explain how to perform the perfect rep and why it is so important.
At the impressionable age of 14 I was lucky enough to be introduced to the world of weight training by a competitive bench presser and ex-Olympic wrestler. He was a cartoonish 5 foot 3, 65 kilo powerhouse with a barrel chest and black pony-tail mullet down to his arse. At his gym in Bellingen he would ensure that I learned and retained precise lifting technique during my first 12 months of training. Thank-you Kevin. Under his supervision I went on to become the Australian School-boys Bench Press Champion at the ripe old of age of 15 with a lift of 87.5 kilograms (192.5 pounds) at a HUGE (laughs) body-weight of 66 kgs (145 lbs). That was after only 6 months of training. Technique and intensity is EVERYTHING!
Kevin sold the gym to a great man called Scott who became a very close friend of mine, a fantastic training partner and the catalyst for my career in Personal Training. He looked somewhat normal in comparison to Kevin sporting a natural, balanced, muscular bodybuilder’s physique. His basic training philosophy was to hit each muscle group from every angle with perfect form designating set and exercise volume in proportion to the size of the muscle group, i.e. back being the most complex and largest received the most exercises while biceps being one of the smallest received the least. I learned a lot from him. Exercise form was always at the fore-front of his teachings.
>From Kevin I discovered that each exercise has an optimum movement path to generate maximum power safely. Scott showed me a broad range of exercises and how to apply good technique to each of them for consistent effectiveness and efficiency. I have taken these lessons with me throughout my career and applied them to my training and the hundreds of exercises that I have created myself.
Anyone who knows me will find that I am extremely particular about good exercise technique. I pay very close attention to the body position and movement pattern adjusting fine components so that the exercise is totally optimised. I must annoy the hell out of my clients sometimes. It works though.
WHY IS PERFECT EXERCISE TECHNIQUE SO IMPORTANT?
Reduced Risk Of Injury…
If you are to remain injury-free throughout your training career you must practise safe, tight, controlled lifting technique for every single repetition. If the movement is as close to biomechanical perfection as possible you will receive maximum stimulation with minimum risk. Injuries will halt your progress every time and can be very serious. Any chance to avoid them should be harnessed, implemented and retained.
Decreased ‘Cheating’ And Involvement Of Unrelated Muscle Groups…
If your form is sloppy there is a good chance that you are not hitting the target muscle as completely as you could be. As soon as your technique declines other muscle groups come into play assisting during the lift, often in an unsafe manner. A classic one is allowing your torso to swing during a bicep curl using your lower back, glutes and hamstrings to get the weight up. There is not only the danger of hurting yourself there is also the probability that you are not taking the target muscles to failure. Keep the form tight and you will stimulate the muscle safely and entirely.
Decreased Involvement And Fatigue From Ancillary Muscle Groups…
Related to the last point the execution of a perfect repetition every time will ensure the target muscle is isolated and fully fatigued before the ancillary muscles (assisting muscles) give out. To make this more clear I will describe two examples where this is a common occurrence. Example 1: when you perform a back exercise if you do not focus on engaging and isolating the targeted muscles of the back then the forearms and biceps will crash and burn before the back is fully worked. Example 2: when you perform a chest exercise if you do not focus on isolating the pectorals during the movement then the triceps and anterior deltoids will give out first impeding the progress of the chest. It is easy for ancillary muscles to come into play during an exercise if your form is sloppy because they are there to assist the movement. But because they are smaller and weaker if you do not make sure that the target muscle is completely fatigued first they will always give out holding backyour progress.
Increased Motor Neuron Innervation And Muscle Fiber Activation…
If you isolate the target muscle group and contract it slowly and intensely through the entire movement you will activate the greatest amount of muscle fibers. A safe and full range of motion (ROM) will involve muscle fibers from the origin (initial attachment) right across to the insertion (final attachment) of the muscle. A slow, intense, precise movement during the entire concentric contraction (muscle shortening) and eccentric contraction (muscle lengthening) will innervate more motor neurons ‘firing’ more muscle fibers. This will facilitate a maximum activation of the muscle fibers and total muscle contraction maximizing strength and muscle gain.
Improved Mind-Muscle Connection…
The mind-muscle connection is your ability to feel the target muscle contract completely and under total control during the execution of an exercise. Usually a muscle group that you find difficult to feel and to develop is one that you have a poor mind-muscle connection with. Consistent, strict form on all of your repetitions will help you gain control of these stubborn body-parts. The mind-muscle connection improves when the path from your motor cortex (the control centre of your brain for movement) to the working muscle becomes more efficient.
Improved Focus, Discipline, Intensity And Quality Of Training…
This level of precision for every single repetition that you perform during your workout demands a massive amount discipline, will-power and intensity. You control the movement of every exercise and apparatus as though it were part of your body. Be patient and apply it to all exercises performed until it becomes second nature. By this stage it will feel awkward to train with sloppy technique and you won’t miss it because you will become stronger and more muscular and injury-free.
COMPONENTS OF A REPETITION
1. Starting Point – where the body is in the appropriate position to begin the Repetition.
2. Concentric Contraction – where the muscle shortens as the weight is lifted through the predetermined Range of Motion (ROM). Also called ‘The Positive Phase’.
3. Mid Point – the point of greatest contraction at the top of the Repetition where you pause briefly before releasing the weight.
4. Eccentric Contraction – where the muscle lengthens as the weight is released to the Finishing Point. Also called ‘The Negative Phase’.
5. Finishing Point – same as the Starting Point.
Repetition Speed…
The repetition speed should for muscle growth and strength in bodybuilding, shaping and toning and for general health should be medium (1-2 seconds) during the Concentric Contraction (where the weight is lifted) and slow (2-5 seconds) during the Eccentric Contraction (where the weight is released). The exact seconds required for each phase of the repetition depends on the size of the range of motion (ROM) of each individual exercise. Example; Calf exercises have a smaller ROM so the time required to perform the repetitions slowly would be reduced. Squats, on the other hand, have a large ROM so the time required to perform the repetitions slowly would be increased. Performing exercise with speed is not without merit and it is prevalent in functional training, power-training, and sport-specific training but there is an increased risk of tissue injury with the sudden force exerted when lifting. There is also greater focus on the tendons, ligaments, bones and joints rather than the muscles.
Ancillary Muscles And Stabilizers…
You cannot perform an exercise safely or effectively unless your body is positioned in accordance with the guidelines for that exercise. This means that once you are set your ancillary muscles (the direct assisting muscles for the movement) and the stabilizers (the muscles that hold the rest of the body in the correct place) must be engaged so that a perfect repetition is performed every time. This will make your body safe, strong and functional.
Abdominals And Core Muscles…
It doesn’t matter which exercise you are performing your mid-section must be switched on for total maximum gains. The abdominals and the core inner muscles of the spine are the superstructure of the body which holds everything together under the stresses of exercise. They lock you safely into the correct position and maintain it during the set. Engaging them properly will stabilise the body, increase your total strength, increase the strength of the abdominals and core muscles themselves, protect the spine and facilitate the implementation of perfect repetitions for all exercises. * To use your mid-section properly during exercise pull your lower abs in towards the spine, pull in the obliques, contract the entire abdominal complex and lift the chest *
Symmetry And Precision Of Movement…
To be certain that both sides of your body develop evenly you must ensure that each exercise is executed symmetrically. Human bodies are never built with faultless balance and the rigours of life make that deviation from perfect symmetry even more profound. To diminish the impact of this continuing you need to train in front of a mirror as much as possible or utilise the constant critical eye of a training partner. This will allow you to supervise and fine-tune your exercise technique at all times reducing imbalances of strength, muscularity and functionality.
Range Of Motion…
Most of the time you need to use a full range of motion (ROM) to stimulate the all of the muscle fibers from the origin, across the belly (the middle bulk), to the insertion of the muscle. If you cheat and continuously use partial repetitions you will lose flexibility and miss out on muscle and strength gains from the outer angles. There is a limit, however, to how large the ROM should be. It is individual to each exercise and should be large enough for maximum muscle fiber stimulation without causing any joint or tissue injury from over-extension. There are techniques and set sequences that are based on partial repetitions but they have their own strict technique and should be used sparingly for shock tactics and variety.
Breathing…
You need to breathe properly during each repetition to maintain a continuous delivery of oxygen around the body to the working muscles. It will also reduce the build-up of carbon-dioxide. This will give you the energy to power through the set and decrease the onset of blood lactate accumulation (OBLA – that awful burn from lactic acid which is caused from glycogen being burnt for energy without the presence of oxygen). Breathing properly also takes the pressure off your cardio-vascular system facilitating normal function under conditions of high stress from intense exercise. It is important to keep the blood pressure down and unnecessary strain off the body as no-one is unbreakable. Another advantage of full, rhythmic breathing is that it will pace the tempo of your repetitions. You can’t take slow, full breaths if your reps are fast and messy.
BASIC BREATHING TECHNIQUE DURING A REPETITION
1. Take a slow, deep intake of breath as the weight is released (when the target muscle stretches and lengthens during the eccentric contraction).
2. Breath out more forcefully as the weight is lifted (when the target muscle engages and shortens during the concentric contraction)
3. There are alternate breathing techniques but this one is simple and safe so remember: breathe in when the weight is released and breathe out when the weight is lifted.
INTENSITY
Finally we come to my favourite word; Intensity. To cause the greatest amount of muscle fiber damage and to induce growth producing chemistry within the body you need to push each set to absolute failure or beyond. By that I mean that you make sure you grind out each repetition with perfect technique until it is not possible to perform another without losing your form. To go beyond failure you must utilise a training partner or spotter or perform intensity increasing techniques . You must however maintain precise technique for each repetition throughout the set no matter what your goal is or how far you push yourself.
There you have it my friends. I have given you the key. Place it in the lock and turn it. Don’t look back. There is so much out there to learn, understand and apply to your training. You may get a little lost among it all but if you know how to perform ‘The Perfect Rep’ every time the most basic element of successful training will be with you forever. Good luck and have fun…
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