Archive for the ‘Fitness Equipments’ Category

Grip Strength: 6 Exercises To Make Your Grip Stronger

By Phillip Tucker

Whether hanging from a tree branch over a yawning chasm, or simply shaking hands with an idiot who decides to squeeze your fingers as hard as he can, having a strong grip can be key. Certain exercises like the deadlift require you to have strong hands simply to be able to lift the weight, and a strong grip can come in useful in a range of situations, from home repair to climbing, from throat strikes to holding on to your dogs leash as he lunges for the neighbors cat. So how to get that killer grip? These 6 exercises will help you develop the grip youve always wanted.

Thicken Your Workout Bars

Whether benching, doing free weight curls or any other exercise that requires you to grip a bar, simply increase the diameter of said bar by wrapping a towel around it. Your hand will need to work extra hard to maintain its grip, and that will prove to be an excellent way to gradually build up your strength.

Dumbell Hang

Take hold of a pair of dumbbells by their ends, and then simply hold them for as long as you can, optimally 60 seconds. Try to use the heaviest set you can grip for that minute, and then simply latch on and hold. If thats not enough, try to do an arm curl on top of it all.

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Pinch Plates

This one is tricky, so dont overestimate your strength when performing them. Standing straight, pinch two light plates by your side, holding them together simply with your fingers. Then, without moving your elbows, lift them as close to your shoulders as you can, and then slowly lower them. Try to do ten reps, and then switch hands.

Farmers Walk

Picture yourself en route to market. Youve got a bucket in each hand, and several miles to go. Youre going to need a killer grip to keep those buckets up the whole way, and thats what this exercise mimics. Grab yourself a pair of heavy dumbbells (something really challenging, like 70lbs), and then walk a 100 yards or so before setting them down. This is one of the best ways to develop excellent grip strength!

Hanging Man

This one is simple, but will test your endurance if you manage to hold on long enough. Simply find a pull-up bar, and then hang from it, straight armed. Dont sway, or do anything elsesimply hang, and see how long your hands can stay latched around the bar.

Tennis Ball Squeeze

The classic exercise involves taking hold of a tennis ball and squeezing it as hard as you can for ten reps, each time trying to crush it with a grip that lasts for a couple of breaths. Squeeze as hard as you can, and then switch hands.

These six simple exercises should not be performed to excessremember to listen to your body, and only do as much as feels comfortable. Pushing your hands too hard can result in pain, and that is never the ideal goal.

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Source:

isnare.com

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New Body Needed: Benefits Of Cardio Workouts For Weight Loss And Heart Health

By Rika Susan

Are you concentrating on the physical aspects when contemplating the best cardio workout for weight loss? Don’t stop there! Once you discover the psychological benefits, you will become hooked on fitness. Countless studies have proven the mood-enhancing effects of a 20 or 30 minute workout. From teens to seniors will experience this uplifting, invigorating result. Geared to create your new body? Ready to get ripped to burn belly fat? Let’s see why a cardio workout for weight loss delivers the goods every time.

Ten vital benefits of a stretching, strength training, weight loss cardio workout:

1. Outwits osteoporosis

2. Trounces type 2 diabetes

3. Helps heart health

4. Whittles down weight

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5. Diminishes mild depression

6. Spruces up sleep quality

7. Promotes mind-power

8. Improves self-image

9. Fine-tunes flexibility

10. Elevates energy levels

Now, how do you go about making this impressive list of benefits your own? Mention the word ‘exercise’ and many folks visualize expensive gym memberships, bulge-revealing gym mirrors and staring eyes. Relax! You really don’t have to go this route if it isn’t for you. There are dozens of ways to reach your fitness goals. Aim to include the following three components in your exercise routine:

Aerobic Training: This refers to those activities that get your heart really pumping and your breathing thoroughly revved up. Now, you don’t need to invest in heavy-duty elliptical exercise equipment to achieve this. You can simply come up with a range of informal, enjoyable family activities. Anything from mountain biking, to walking or dancing will do.

Flexibility Training: The second leg of your cardio workout for weight loss, should include some stretching exercises to increase your flexibility. This is another way of preventing injuries, as it enables your joints, ligaments and muscles to stretch and bend with ease. It also helps to prevent the stiffness that is often associated with aging. Here some basic yoga exercises or an exercise band will do the trick.

Strength Training: Strength training is vital to increase your lean muscle mass. Again, you don’t need expensive home gym equipment. Many reputable, budget, fat-burning programs take you by the hand in your weight loss quest. In these, experts give you step-by-step instructions for using little more than a bench and a set of dumbbells to get you to your weight training quota. Remember to work on your core-strength (mid-section) as well. This is one of the best ways to strengthen your back, in order to prevent back injuries.

The great thing about weight training is that it really turns your body into a calorie-crunching furnace. Your goal is to up your lean muscle mass, while reducing your body fat. This equips you with a super-efficient metabolism that continues to burn calories even while you sleep. Doesn’t that sound great? Compare this scenario to fad diets that are likely to put your metabolism on a go-slow strike, by shifting all your body-gears into starvation mode.

That’s all there is to it. You can try to work up to 30 minutes four or five days a week for maximum benefits. Just make sure that you get some expert advice when you start out. Consult your doctor if you haven’t been training for a while, or if you have any illness or injury.

There is no area of your being that will remain untouched by a regular, relaxed weight loss cardio workout. Just imagine the dividends in terms of the positive effect it will have on your self-image, the way you will carry yourself, the way your clothes will fit, and the mood-lifting endorphins that will be produced. This is your recipe for health and wellbeing.

The most important thing to do, is to put the fun back into fitness. If you enjoy what you are doing, you will keep it up. If you include the rest of the family, you are also more likely to stay with it. It really doesn’t have to be a drag. If you prefer to combine your cardio workout for weight loss with a health club membership, by all means go for it. But if you can’t afford it, don’t let this fact stop you from creating your new, healthy, toned body.

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