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http://en.wikipedia.org/wiki/Dip_%28exercise%29#External_links
http://en.wikipedia.org/wiki/Dip_%28exercise%29#External_links
Showing posts with label Exercise Tricks. Show all posts
Showing posts with label Exercise Tricks. Show all posts
Sit-ups
Why sit-ups?
Sit-ups are one of the basic and most common exercises for the human body. In conjunction with a balanced diet sit-ups will help build a strong and well-balanced mid-section which is instrumental in practically all sports and physical performance, as well as in maintaining good posture and preventing injury.
Sit-ups can be performed no matter where you are, and best of all, they are completely free - no expensive equipment or annual gym fees required! If you're looking to develop a great core and mid-section, you could do much worse than follow along with the two hundred sit-ups plan.
To improve your core strength, fitness and general health all you need to do is commit about 30 minutes of your time per week, and follow the sit-ups training program as closely as you can. I promise you will feel much better about yourself and much more confident after just a few short workouts.
What is a sit up?
What is a sit up?
- According to Wikipedia, a traditional sit-up is "a strength training exercise commonly performed with the aim of strengthening the abdominal muscles and hip flexors.
- The exercise begins with lying with the back on the floor, typically with the knees bent in an attempt to reduce stress on the back muscles and spine, and then elevating both the upper and lower spine from the floor until everything superior to the buttocks is not touching the ground."
- Please note, due to the potential risk of spinal damage involved with performing traditional sit-ups, the two hundred sit- ups program will utilize the more common crunch or curl up exercise.
- Throughout this site, wherever you read the words "sit-up(s)", please think in terms of crunches or curl ups, not the out-of-favour mass taught exercise. Furthermore, the two hundred sit-ups logo is not meant to be a good indicator of how the exercise should be performed. Please read on for more information.
How to do Sit-ups
Proper starting form is lying face up on the floor with knees bent and feet flat. Feel free to tuck your feet under a fixed object if you feel the need, but only if you don't suffer from lower back pain.
The movement begins by curling the shoulders towards the pelvis, with hands gently placed behind or below the ears. Try to keep your eyes on the ceiling even when you curl forward.
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Avoid placing the hands behind the head itself as using them to exert force on the neck can cause injury. Good practice is for the hands to lightly support the weight of the head, so that the neck flexor muscles can relax during the movement. Do not jerk the head forward with your hands.
Avoid placing the hands behind the head itself as using them to exert force on the neck can cause injury. Good practice is for the hands to lightly support the weight of the head, so that the neck flexor muscles can relax during the movement. Do not jerk the head forward with your hands.
Slowly contract your abdominals and come up to an angle of no more than 35 degrees - there's no need to go further than this - and exhale as you crunch forward.
It's important to focus on working the abdominal muscles and not the hips and also to keep your chin off your chest. The lower back should not leave the floor which will make the curl up an effective isolation exercise for the abdominals.
Once you've reached the 35 degree position, hold for one or two seconds before gently lowering yourself to the floor. Inhale on the way down and repeat. Focus on natural, rhythmic breathing as you continue to perform the exercise.
Remember, the main aim of the two hundred sit-ups program is to improve your core strength, fitness and general health. The program is all about making progress and constantly challenging yourself. Give the 6-week program a chance and I know you'll be amazed how strong your core is. Good luck!
Initial test
Before you dive in and start the two hundred sit-ups program, you should:
- obtain medical advice and clearance from your doctor
- take an initial sit-ups test.
The test will highlight your current fitness level and determine where to start and how to plan your sit-ups training program.
| AGE | UNDER 30 YEARS | 30 - 39 YEARS | 40 AND OVER |
|---|---|---|---|
| RANK * |
number of sit-ups performed
| ||
| EXCELLENT | over 76 | over 71 | over 62 |
| VERY GOOD | 59 - 76 | 52 - 71 | 47 - 61 |
| GOOD | 50 - 58 | 46 - 51 | 37 - 46 |
| AVERAGE | 40 - 49 | 38 - 45 | 25 - 36 |
| POOR | 0 - 39 | 0 - 37 | 0 - 24 |
To perform the test, simply execute as many good-form sit-ups as you can. Don't cut corners and please don't cheat - the last thing you want to do is end up in the wrong level of the training program! The results may be humbling, but trust me, honesty is the best policy if you want to maximize your core strength gains!
Once you've performed the test, make a note (mental or otherwise) of how many, or how few, sit-ups you were able to perform. As an example, the first time I performed the test, I managed to eek out 60 consecutive sit-ups.
Before starting Week 1, I recommend taking a couple of days to familiarize yourself with the program and recover from the exertion of the initial test. You'll be required to work out three times per week - Monday, Wednesday, Friday worked well for me.
Don't forget how many sit-ups you performed in the test and if you're still keen to improve your core strength and fitness,
* If you're concerned about your Rank in the extreme left column; there's really no need. The scale of poor to excellent is just an indicator of current fitness, and can be used as a comparison tool between yourself, friends, family & co-workers. Oh yes, in case you're wondering, I didn't just make up the numbers in the table above - they're based on a standard army test and are gender neutral.
Most people tend to fall into the average or good category, which is a great starting point for the plan. If you're ranked poor, don't be put off by the label - you'll soon be climbing the ranks and reaching new levels of fitness. If you're ranked far beyond the range of excellent, maybe you need a tougher plan?!
Top Running Tips
Top Running Tip
Running is a great way to lose weight, and there’s nothing like a little competition to make your exercise a little more fun and varied. Of course, good technique is important. Running without proper technique is like trying to drive with a flat tire.
- Keep your head up. (Not looking at the sky up).
- Watch your arms. A huge mistake even among experienced runners is bad arm form.
- Think/talk to yourself and others. Find reasons to keep going.
- Run your own race. While you can use your watch as motivation , listening to your body is more important.
- Take care of injuries and don’t press yourself to run injured.
- Join a local running group.
- Do speed work, since it will teach you to run faster.
- Don’t run in the dark, especially if you run alone.
- Don’t run your hardest every day.
- When running land of the middle part of your foot.
Apparel Tips
- Wear spandex shorts under your regular running shorts so you don’t chafe “down there.”
- Cotton socks will only lead to blisters; invest in socks designed for running.
- Ladies, do not skimp on a bra. Even if it costs more than your shoes it’s still a bargain.
- Buy running clothes you look good in and that will motivate you to run.
- Buy new running clothes at the end of the season when stores dump the old season’s line. Think clearance!
Community
- Join your local running club—check with your local running store fitness center and/or recreation department to find one.
- Volunteer at a local race—meet runners support runners and connect with your Community.
Manners
- Remember to say “Thank You!” to race volunteers (e.g. when you get that cup of water at the aid station) and family and friends who support you.
- Conscientiously share the trail with walkers, bikers and other runners.
- Always try to balance running with the people you love by making a schedule that involves and is considerate of everyone.
- Don’t carry loose change. It will annoy those who are running with you.
- Don’t neglect and irritate your family and friends by spending all your time running and talking about running.
Motivation Tips
- Sign up for a race as soon as you feel up to it.
- Find a committed running partner. It is much harder to skip a run when you have someone else depending on you.
- Remember that you will have plateaus in your progress and tough days along the way.
- It gets easier.
- Accept and appreciate the fact that not every single run can be a good one.
- Be prepared to remove the words “can’t” and “never” from your vocabulary.
- “Do not compare yourself to others. Run within yourself and for yourself first.
- Don’t expect every run to be better than the last one; some of them will hurt.
- Don’t think too much about it or you won’t do it.
- Even a bad run is better then no run at all.
- If you normally run with music try skipping it and listening to your feet to hear your pace and your gait.
- Don’t be discouraged if you don’t experience weight loss immediately.
- Start a running blog and read other running blogs regularly.
- Running is not an excuse to triple your intake of doughnuts because runners gain weight too.
Nutrition Tips
- Buy the powdered sports drink mix instead of premixed. It’s cheaper and more similar to race drink mixes.
- Each pound you lose makes running a little easier.
- Hydrate. Make it a habit to drink water throughout the day.
- If you are running very long distance drink enough electrolytes (e.g. Gatorade).
- On long runs eat something every hour—whether you feel like it or not.
- During longer runs if you don’t like to carry water take some cash in your pocket pouch or a shoe wallet. Run a route where there’s a corner store that you can use as a pit stop to pick up your water and maybe use the bathroom.
- Avoid eating spicy foods before running and the night before your long runs.
- To aid recovery the most crucial time to eat and drink is in the hour immediately after you run.
Prevention Tips
- Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing (guys don’t forget the nipples).
- Do not increase your mileage more than 10 percent per week.
- Guys: Band-Aids before the long runs. Your nipples will thank you in the shower afterwards.
- Log your mileage for your legs and your Shoes. Too much on either will cause you injury.
- If you are prone to shin splints and lower leg pain try running soft trails for your Training runs and save the asphalt for race day.
- Do not run two hard days back-to-back.
- Ice aches and pains immediately.
- Pay attention to your form. Try to run lightly to minimize impact that could lead to injury.
- Cut your Training by at least 30 percent to 50 percent every 4th or 5th week for recovery.
- When trail running don’t forget the bug spray.
- Neosporin (or another antibiotic cream) is good for chafed areas (if you didn’t use your BodyGlide!).
- Make sure you cut your toenails short enough so they don’t jam into your Shoes!
- Put some BodyGlide between your toes on long runs.
- Be careful about running on paths that force you to run consistently on a slant. It’s hard on the hips knees and IT bands.
- Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes.
- Do not ice for more than 20 minutes at a time.
- Do not use the hot tub after a race. It will increase inflammation and hinder healing.
- Frozen peas make a great ice pack for aches and pains. A thin t-towel wrapped around them makes the cold more comfortable.
Racing Tips
- Race day is not the day to try new shoes, eat new foods, or wear brand new clothing.
- Do not try a marathon as your first race.
- For races longer than 5k start out slower than you think you should.
- If you conserve your energy during the first half of a race, you can finish strong.
- When you pick up drinking cups at aid stations, squeeze gently so it folds slightly and is easier to drink from it while you are moving.
- A plastic garbage on race day is a very fashionable cheap disposable raincoat.
Safety Tips
- Be aware of cyclists approaching you from behind and try to keep to the right. Try to pay special attention when running with music.
- Run facing traffic.
- Never assume a car sees you.
- Give horses wide berths on trails and walk as you pass them unless you enjoy a hoof to the melon.
- Always carry I.D. because you just never know.
Shoe Tips
- Try shoes on in the afternoon when your feet are bigger.
- Doubleknot your shoe laces so they will not come undone when you run.
- Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs.
- Get assessed for the right kind of running shoes.
Training Tips
- In the immortal words of Walt Stack famed senior-citizen distance runner “Start slow … and taper.”
- At first keep your runs short and slow to avoid injury and soreness so you do not quit.
- If you are breathing too hard slow down or walk a bit until you feel comfortable again.
- Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
- Find a beginner training plan for your first race.
- Set realistic short term and long term goals.
- Keep a training diary.
- Soreness one to two days after a run is normal (delayed onset muscle soreness).
- No amount of money spent on gadget training programs or funny food can substitute for minutes, hours, days and weeks on the road.
- There’s no shame in walking.
- Subscribe to a running magazine or pick up a book or two on running.
- Four laps around the local the high school track equals one mile.
- Lift weights.
- It’s okay to take walk breaks (run 1 minute walk 1 minute then progress to run 10 minutes walk 1 minute etc.).
- Vary your training routes. This will prevent boredom and prevent your body from getting acclimated.
- Speed work doesn’t have to be scientific. Try racing to one light post and then jogging to the next.
- Push through rough spots by focusing on the sounds of your breath and feet touching the ground.
- Do speedwork after you develop an endurance base.
- Practice running harder in the last half of your runs.
- Do abdominal breathing to get rid of side cramps or “stitches.”
- If you can’t find the time to run, take your running gear to work.
- Run on trails if at all possible. It will be easier on your body and you’ll love it.
- Build rest into your schedule. Rest is just as important of an element as exercise in your fitness plan.
- Forgive yourself. Over-ambitious goals usually lead to frustration and giving up on your fitness plan. If you miss a goal or milestone let it go and focus on the next opportunity to get it.
- Mix-up your training plan. Make sure your training plan is not too heavily focused on one thing. No matter what level of runner you are your training plan should include four essential elements: endurance speed rest cross-training.
Weather Tips
- Dress as if it is 10 degrees warmer than the temperature on the thermometer.
- Wear sunscreen and a hat when the sun is beating down—even in winter.
- Run early in the morning or later in evening to avoid mid-day heat.
- Pick up a pair of Yaktrax when running in icey conditions.
- In the winter dress in layers (coolmax or other technical clothing) and wear a headband over your running hat to cover your ears.
- For colder climates invest in socks rated to 40 below (usually found in sport/ski shops).
- To keep cool in hot weather soak a bandana in cold water wring it out a bit and tie it loosely around your neck.
- For hot weather fill your water bottle about half way lay it at an angle in the freezer and just before you head out for your run top it off with more water.
more abs
Surya Namaskara
Effective use of Surya Namaskar is experienced on three levels ? body, mind and intellect. The practice of Surya Namaskar is a sort of training to your body mind and soul (Pradnya). It works with equal force on these three aspects. It gives us physical and mental health with sharp intellect.
Only 35 to 40% of your muscles are used in daily activities. Rest of the muscles remain inactive. Surya Namaskar is a physical exercise where almost 95% to 97% of your muscles are switched on to active mode. They remain active, hours ahead during the day, till you recharge them the next morning.
You are at dis-ease when there is imbalance of Waat, Kapha and Pitta in the body. Daily practice in Surya Namaskar maintains steady state of these three, keeping the body in perfect health.
While performing Surya Namaskar the breathing exercise (Pranayam) gives more oxygen to your lungs. The rhythm of breathing becomes heavy with vitality. Each breath becomes deep and clear. It carries more oxygen to the parts of your body.
The vital points (The Chakras) in the body get charged. The Surya-Tej in these Chakras gets enlightened with the thought and sight of the Sun God.
Discription
Surya Namaskara means salutations to Lord Surya (The Sun), the giver of energy to the world, for self-vitalization. Surya Namaskar is a combination of few Yogasana postures.Surya Namaskar is useful in achieving concentration. It is a wonderful regular routine of exercise, prayer and worship given in the scriptures. Surya Namaskara must be performed before the sunrise. Stand facing the east at dawn and recite the mantras to pray Lord Surya and offer sandals, flowers, rice grains with water or simply offer water and perform Surya Namaskara. There are 12 mantras which are different names of Sun God. With each posture, a particular mantra is chanted. Surya Namaskar Mantras are:
1. Om Mitraaya Namah
2. Om Ravaye Namah
3. Om Sooryaya Namah
4. Om Bhaanave Namah
5. Om Khagaaya Namah
6. Om Pooshne Namah
7. Om Hiranya Garbhaaya Namah
8. Om Mareechaye Namah
9. Om Aadityaaya Namah
10. Om Savitre Namah
11. Om Arkaaya Namah
12. Om Bhaaskaraya Namah
13. Om Sri Savitra Soorya Narayanaaya Namah
Surya Namaskar consists of 12 different bodily
postures that ought to be performed in particular sequence.
Early Morning before sunrise is the ideal time. Otherwise try to do before 7.30
am. The stomach should be empty. After attending your nature’s calls perform
the Surya namaskar. Initially do the postures slowly and carefully to master
them. Once you remember the postures and its sequence you can do speedily. In
one and half minute you can finish one round of Surya Namaskar. 5 to 10
rounds you can do at a stretch.Those
who are having high blood pressure and heart problem should do the
postures slowly without holding the breath for a long time. They can observe
normal breathing while doing Surya Namaskar.
The Step
by step procedure :
1. Stand at the top of your mat
with your feet together and your hands in the Namaste position, in front of
your chest.
2. Inhale and extend your hands
straight above your head. Arch your back slightly till you feel the stretch in
your spine.
3. Breathing OUT, bend down as far
as possible. Try to touch your toes without bending your knees. Try touching
your head to your knees if possible.
4. Breathe IN . Bend your left knee
and keeping your left foot in front, stretch your right leg out behind you.
Keep the right knee on the floor. Lift your head and look straight ahead.
5. Hold your breath, straighten
your left leg also behind you, so now both legs are stretched behind you. Lower
yourself slightly, so you are in a push-up pose, with elbows straight. This
looks slanting.
6. Sit on your feet (Vajrasana) and
bend forward raising your hands over your head. Exhale while bending down
(Child pose).
7. Bend your elbows and lower
yourself, keeping your stomach and butt off the floor. You can touch your forehead,
chest, both knees and your leg fingers to the mat. This is also called astanga
namaskar (Eight parts of your body touching the ground).
8. Lift yourself up chest-first,
straightening your elbows. (Also called Bhujangasana/Snake pose)9.
Exhale. Lift yourself up keeping your hands on the floor, forming a V-shape
with your body. Like a downward facing dog .. your head should be bent inside.
10. Sit on your feet (Vajrasana) and
bend forward raising your hands over your head. Exhale while bending down
(Child pose).
11. Inhale. Put your right foot in
front with your left foot at the back, with the left knee on the floor. Look
straight ahead.
12. As you exhale, bring your left
foot forward in line with the right foot. Stand and bend forward, touching
hands to your toes. Try touching your head to your knees if possible.
13. Inhale. Keep your feet together
and lean back, stretching your arms behind you.
14. Exhale. Come back to the
Namasthe position & keep your arms at your sides.
(The step
5 and 9 are adopted by Swami Vivekananda Kendra. While doing Mantra Chanting
the 5th and 9th can be performed without Mantra)
Benefits
of Surya Namaskar
a)
Practicing Surya Namaskar is beneficial for the health of digestive system. It
stretches the abdominal muscles. Regular practice of Surya Namaskar helps to
lose excessive belly fat and gives flat stomach.
b) Surya
Namaskar is the ideal exercise to cope with insomnia and related disorders. It
calms the mind, thus helps to get sound sleep.
c) Surya
Namaskar practice regulates irregular menstrual cycles. Practicing Surya
Namaskar ensures the easy childbirth. It helps to decrease the fear of
pregnancy and childbirth.
d) Surya
Namaskar practice boosts blood circulation and helps to prevent hair graying,
hair fall, and dandruff. It also improves the growth of hair making it long.
e)
Regular practice of Surya Namaskar helps to lose extra calories and reduce fat.
It helps to stay thin. Practicing Surya Namaskar is the easiest way to be in
shape.
f) Sun salutation
exercise helps to add glow on your face making facial skin radiant and ageless.
It is the natural solution to prevent onset of wrinkles.
g)
Regular practice of sun salutation boosts endurance power. It gives vitality
and strength. It also reduces the feeling of restlessness and anxiety.
h) Daily
practice of Surya Namaskar makes body flexible. It improves flexibility in
spine and in limbs.
i) The
early morning sunrays are rich source of vitamin D that is necessary to get
strong bones and clear vision.
Surya Namaskar Mantras :
Surya Namaskar (Sun Salutation) is a form of worshiping God by
meditating on the Sun, the energy provider. Surya Namaskar is useful in
achieving concentration. Surya Namaskara is always performed in the open air,
facing the Sun, at sunrise. Surya Namaskar is not just a physical exercise. For
each of the postures, there is a particular breathing pattern to be followed.
With each posture, a particular mantra - name of the sun is chanted.
The 12 mantras for surya namaskara:
1. Om mitrāya namah 2. Om ravayé namah 3. Om sūryāya namah 4. Om bhānavé
namah 5. Om khagāya namah 6. Om pushné namah 7. Om hiranyagarbhāya namah 8. Om
mārichāyé namah 9. Om ādityāya namah
10. Om sāvitré namah 11. Om ārkāya namah 12. Om bhāskarāya namah
Spiritually different Chakaras of our body are getting
activated while doing the Surya namaskar. Diseases and mental state are very
much linked with these Chakaras. As the Surya namaskar removes the impurity
stored in the chakaras , healthy mind and physique is achieved.The below are
the chakaras getting enriched with energy while performing each posture.
1. Anahata 2.Vishuddhi 3.Swadhisthana 4.Ajna
5.Vishuddhi 6.Manipura 7.Swadhisthana 8.Vishuddhi
9.Ajna 10.Swadhisthana 11.Vishuddhi
12.Anahata
Push-up
A push-up, or in British English a press-up, is a common calisthenics exercise performed in a prone position by raising and lowering the body using the arms. Push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a whole. Push-ups are a basic exercise used in civilian athletic training or physical education and commonly inmilitary physical training. They are also a common form of punishment used in the military or in school sport.
Remeber when you were in gym class and the coach made you drop and give him twenty pushups? He was probably a sadistic, power-hungry tyrant, and you swore that you'd never do another pushup once you were out of his jurisdiction. But think again. Pushups are about the most convenient way there is to build up your chest, not to mention your shoulders, arms and upper back. Here are five pushup variations that you can do anywhere, anytime. Besides, you may run into your old gym teacher one of these days. Do you want him laughing at your feeble physique?
Your goal: 10-15 repetitions of each. Focus on proper technique: Straight back, tight stomach and butt, continuous movement and full extension of the arms.
Types of Pushups
Standard Push ups: Lie face down on the floor with your palms at shoulder level, fingers pointing forward. Push yourself up until your body weight rests only on your palms and toes. Lower yourself and repeat. To accent the chest, place your hands wider than shoulder-width; to target the back and triceps, bring your hands close together with thumbs and index fingers touching............................click on photo to zoom
Incline Pushups: Stand facing a wall, about 2-3 feet away, arms straight out in front of you. Touch the wall with palms flat and support your weight. Slowly lower your chest to the wall., keeping your knees and back straight. Push back out and repeat.
Decline Pushups: Support your body weight on your arms and elevate both feet behind you on an exercise bench or a chair. Keep your knees locked and your back straight as you lower your chest to the floor and push back up. Repeat.
Chair Dips: Place two benches or chairs of equal seat height shoulder-width apart. Kneel behind them, place one hand flat on each seat, and extend your legs behind you so your weight is evenly supported by your arms and feet. Lower your upper body just below the level of the seats, or as low as you can without pain. Hold for a second, then raise yourself back to the starting position. Repeat.
Bent-knee Pushups:(This is a tough one. Warm up your muscles first and concentrate on your technique.) Keeping your back straight, support yourself on your knees and palms. Your arms should be straight and shoulder-width apart. Slowly lower your upper body to the floor, keeping your trunk straight. Rise back to the starting position and repeat.
Exercise: 7 benefits of regular physical activity
Exercise: 7 benefits of regular physical activity.
You know exercise is good for you, but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life. Want to feel better, have more energy and perhaps even live longer? Look no further than exercise. The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, sex or physical ability. Need more convincing to exercise? Check out these seven ways exercise can improve your life.
No. 1: Exercise controls weight
Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.
No. 2: Exercise combats health conditions and diseases
Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.
No. 3: Exercise improves mood
Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.
No. 4: Exercise boosts energy
Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.
No. 5: Exercise promotes better sleep
Struggling to fall asleep? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to fall asleep.
No. 6: Exercise puts the spark back into your sex life
Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Regular physical activity can lead to enhanced arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.
No. 7: Exercise can be fun
Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. If you get bored, try something new.
How to Pull-ups and Chin-ups
Pull-ups and Chil-ups
Pull-ups & Chin-ups force you to lift your own body-weight. They are the best strength training exercises you can do for upper-body strength & muscle mass. Unfortunately Pull-ups & Chin-ups are hard. Very hard.
If you’re a beginner, chances are you can’t do 1 Pull-up or Chin-up. This article will not only teach you how to do Pull-ups & Chin-ups with proper technique, but also how to get stronger at them so you can do the weighted versions.
What are Pull-ups & Chin-ups? Hang on a pull-up bar with straight arms & pull yourself up until your chin passes the bar. The difference between Pull-ups & Chin-ups is in the grip:
Pull-ups. Palms facing away. Less biceps, more back. Harder.
Chin-ups. Palms facing you. Work your biceps more. Easier.
Other Pull-up variations include: palms facing each others, thumbless grip, towel Pull-ups, Fat Bar Pull-ups, Mixed Grip Pull-ups, Horizontal Pull-ups, Kipping Pull-ups, etc. This article deals with Pull-ups & Chin-ups.
- Build Muscle. Pull-ups & Chin-ups force you to lift your own bodyweight. This stresses your body, building the muscles of your arms & back.
- Grappling Strength. Pull-ups & Chin-ups help any sport which involves gripping, grappling & pulling, like MMA or Rock Climbing.
- Carryover. Get stronger at Pull-ups & Chin-ups and you’ll get stronger on the opposite movements: the Overhead Press & Bench Press.
- Shoulder Health. Balancing press exercises like the Bench Press with pull exercises like Barbell Rows & Pull-ups prevents muscle imbalances.
A Power Rack with a Pull-up bar works best. Or a Doorway Pull-up bar. Any surface where you can hang from at arm’s length will do for Pull-ups & Chin-ups.
What if You Can’t Do 1 Pull-up or Chin-up?
Whatever method you choose: pull yourself up as if nothing/nobody was helping you. Pull-ups & Chin-ups feel very different without assistance. And always try to beat your previous record.
- Chin-ups. Chin-ups are easier than Pull-ups. If you can’t do 1 Pull-up, try Chin-ups. Alternate Chin-ups with Pull-ups when you get stronger.
- Resistance Band. Attach a resistance band to your pull-up bar and loop it around your knee, like in this video.
- Ask For Help. Ask someone to grab your side with his hands. Let him help you on the way up by squatting down & pressing up.
- Kipping Pull-ups. Swing your hips while pulling yourself up until you get stronger. Check how Jesse Marunde uses his hips on the last reps.
- Routine. You can also try this strength training routine to increase your strength on Pull-ups (or Chin-ups).
- Use Momentum. Jump up & use momentum. Control yourself on the way down. This one will get you a sore back & arms. You’re warned.
Stay away from both. If you want to get stronger at Pull-ups & Chin-ups, do Pull-ups & Chin-ups. The strength you build on machines doesn’t convert to Pull-ups & Chin-ups.
- No Balance. You don’t have to balance yourself on machines. You’ll lose strength when switching to Pull-ups & Chin-ups: they’re harder.
- Mental Factor. You’re using less strength on the Assisted Pull-up Machine because you know the machine is helping you on the way up.
Weighted Pull-ups & Chin-ups.
Once you can do 10-15 Pull-ups or Chin-ups in a row, add weight to keep the exercise challenging. Here’s how.
- Dumbbell Between Legs. Gets you an ab workout too. Doesn’t work once you’re using more than 10-20kg.
- Rucksack. Wear a rucksack & put plates in it.
- Belt & Chain. What I do. Wear a belt. Suspend plates from a chain, attach the chain to your belt.
Pull-up & Chin-up Technique
Start each rep from a dead hang with straight elbows. Clear the bar with your chin on every rep.
- Squeeze The Bar. And put the bar close to your fingers, not in the palm of your hand. It minimize callus formation.
- Breathe at The Bottom. It’s easier to breathe at the bottom. Take a big breath before pulling yourself up.
- Chest Up. Don’t let your shoulders go forward: it’s unhealthy for your shoulders. Lead with your chest up & keep your shoulders back.
- Look Up. Never look down during Pull-ups & Chin-ups. Look at the bar. Look where you’re pulling yourself up to.
- Elbows to The Floor. Drive with your elbows to the floor. This involves your stronger back muscles more.
- Bend Your Legs. And cross your feet. Letting your legs hang means less strength in my experience. Squeeze your glutes on the way up.
- Not Straightening the Arms. Start from a dead hang with straight elbows, like on the picture above. No partial Pull-ups/Chin-ups.
- Shoulders Going Forward. It’s bad posture & bad technique. Lead with your chest up while driving your elbows to the floor.
- Using The Hips. Keep your legs inline with your torso, unless you’re doing Kipping Pull-ups.
- Chin Over Bar. Nose or forehead against the bar is a partial Pull-up/Chin-up. Chin over bar unless you’re not strong enough yet.