Training mistakes that can be hazardous to your health

On the off chance that you wish to accomplish brings about the rec center, get more fit, and pick up muscle, it is imperative to do essential activities. In any case, we frequently treat them terribly, hurting our wellbeing and counteracting our endeavors. 

Splendid Side has built up a few suggestions on the best way to prepare in the exercise center appropriately, adequately, and without destroying your wellbeing.

Hip bridge
Wrong: If you curve your back while doing the hip scaffold, you stack your lower back rather than your backside. 


Right: Bend your knees with the goal that they frame a correct point to the floor. Raise your pelvis up, and ensure that your body frames a straight line from your shoulders to your knees — it's vital. At the best, press your hindquarters as much as you can and get your abs
Alternating side lunges
Wrong: If you lean too far forward and twist your knees at an intense edge, your spine and knees wind up plainly over-burden. 


Right: Keep your back level, and don't raise your pelvis. Ensure that your knee is bowed at an edge of around 90° when crouching.

Plank
Wrong: If your back isn't straight while doing the board, the activity loses its adequacy and ends up plainly futile. 


Right: Hold your body in a straight line from the highest point of your go to your foot rear areas. Keep your arms at a point of 90°, and don't twist your neck.
Back squat
Wrong: If your knees go past your toes, you round your back and lay the barbell on your neck, moving the weight to your toes. You can extremely hurt your neck and tumble down. 
Right: Make beyond any doubt the barbell weight is kept in accordance with the center of your feet. Curve your back, and don't lift your foot rear areas off the floor. Keep your thighs parallel to the floor, and don't squat too profoundly.

Read More

• Share

67-years-old super shredded striptease dancer

Bill Hendricks is 67 years old and probably more shredded than 90% of the world’s population. This United States Marine Corps veteran has six-pack abs and dances striptease at the Dallas club LaBare

Read More

• Share

Use time under stress to create a serious muscle mass

Bodybuilders often ask for the amount of weight they can support on different exercises. But, the fact is that bodybuilders do not care much about themselves. They do not put much importance on how they can raise, because unlike weightlifting or Olympic weightlifting, bodybuilding does not concern a person's strength. The most important muscle building factor they deal with is the appearance of their muscles.That’s why they don’t strive to accomplish personal weight or rep records. Instead, their main focus is on making their muscles bigger over time. You’ll also see varying speeds of lifting the weight among different bodybuilders, and even though it might be monotonous and tedious at times, increased time under tension will definitely help you make greater hypertrophy gains compared to being on a shorter time under tension.Time under tension is defined as the amount of time that anybody tissue is under strain during a working set. Increasing the time under which the muscle tissue is stressed can create greater breakdown of muscle fibers than moving a lighter weight faster. In the end, this results in increased muscle size after recovery.To elicit the right response from your muscle tissue, a set of 10 repetitions should last around 30-40 seconds, while regular lifters would do the same set for in a shorter time frame, 20-30 seconds. When you increase the time under tension, your main focus will be on intensity instead of thinking about doing a specified number of repetitions.There’s been a lot of debate whether increasing the time under tensions triggers greater muscle gains, but the majority of studies support this claim under various discoveries:• The cross-section area of the slow-twitch type muscle fibers is greatly increased, which leads to maximal stimulation of these type I fibers since they possess a high level of fatigue threshold, which also promotes an increased hypertrophic response.

• Increased mitochondrial density, myofibrillar, and sarcoplasmic protein synthesis after increased time under tension during training.• Vascular occlusion coming as a result of increased number of compressed blood vessels for prolonged periods of time after training.• Increased lactate threshold leads to increased cellular swelling and increased anabolic hormone levels, which leads to increased protein synthesis.Some tips for achieving greater time under tension:As with all other types of training, employing periodization will trigger greater hypertrophic and strength gains in the long term. The same goes for when you start increasing time under tension. This will allow for a continual training adaptation, which will ultimately lead to greater muscle gains.When you focus on maintaining a strain in your muscle for 30-40 seconds, you’ll find that the weights that were previously easy to handle are now becoming increasingly heavier, so much that you’ll no longer be able to lift them after the 20th second. This is the time when you should add drop sets. Maintain the same intensity and go through the increased time under tension by prolonging the set with some lighter weights.Focus on the eccentric part of the movement. The majority of lifters have a tendency to ignore the eccentric/negative part of the movement by simply letting the weight return to its starting position with no resistance whatsoever or control. This eliminates a great potential for eliciting a hypertrophic response. Even though the concentric part of the movement is essential to triggering hypertrophy, the eccentric part puts a more significant strain on your muscle. Not only is it working to properly support the weight, it’s also working to resist gravity. Don’t neglect the eccentric part.

Read More

• Share

Top 10 Ways to Boost Your Exercise Endurance

If your daily workouts aren’t giving you the rush your body needs and craves, chances are you need to push yourself further. This is where endurance comes into play. Endurance is the ability to withstand unpleasant or difficult situations with persistence. The urge to push oneself past limitations is embedded in human nature. This is what builds both physical and mental strength. If you feel as though your workout routine has reached a plateau, look no further, we have assembled a top 10 for ways you can breakthrough.

Eat a balanced diet

Food is fuel. A nutritious and well balanced diet is vital for adequate energy and endurance while exercising. For optimal endurance, a combination low-fat and high-carb diet will maximize your efforts. To keep your body consistently fueled, it is recommended to eat small meals throughout the day, instead of 3 large ones.

Choose workouts you love

If the elliptical isn’t exciting enough for you, chances are you aren’t going to increase your effort or longevity on it. If your workout consists of a routine you genuinely enjoy, pushing yourself both harder and further won’t be hard. For optimal endurance, try incorporating both fun and challenging workouts into your exercise routine, such as group exercise classes. Chances are, you won’t even notice how hard you’re pushing yourself since you’ll be having fun.

Get plenty of rest

If your fitness goal includes putting forth maximum effort at the gym, you’re going to need a set of fresh muscles. Feeling well rested is a major key in going the distance. This means that your weekly exercise routine should include a combination of tough days, easy days, and rest days. You should also make sure you’re getting your daily eight hours of sleep to eliminate any fatigue.

Decrease your amount of rest between sets

Strength trainers usually give themselves 30 seconds or more of recovery time between sets. In order to increase your endurance, you’re going to need to give up some of that recovery time. In doing so, your muscles will be burning unapologetically, but that’s a sure fire sign that you’ll be building both strength and endurance.  

Develop sexual endurance

Cameron Diaz isn’t the only person who views sex as a great workout (read our list 10 exercises to improve sexual performance). The better you are in bed, the more endurance and stamina you’ll have to withstand. This allows your body to build endurance naturally and effectively.

Establish “mind over matter” mindset

No, your glutes aren’t really on fire. Technically speaking, it’s all in your head. Sometimes telling yourself you can accomplish a goal is enough to actually make it there. This means that if you want to push yourself further, all you really have to do it tell yourself you can. Ignore that little voice in your head telling you you’ve had enough, and turn the incline up.

Avoid routine

If you feel as though you have reached a plateau in your fitness progress, chances are you need to switch up your workout routine. If you’re used to steadfast cardio, try adding in some strength training. If your upper body routine includes push-ups, try doing planks instead.

Have a cup of coffee

Coffee is good for a lot more than a busy morning. In fact, just one cup of coffee can increase your workout performance in a myriad of ways. A report published by Sports Medicine claims that caffeine consumption can increase an athlete’s ability to train at a higher power output for a lengthy period of time. Coffee has also been shown to increase speed, fat metabolism and focus.

Workout with a friend

It’s easy to cancel plans for yourself, but it’s hard to bail on a friend. This is why working out with a buddy or partner can be beneficial to your fitness progress. The extra motivation you’ll be receiving will also boost your endurance. And if you’re competitive at nature, you’ll find yourself pushing harder than usual. The extra companionship can also make working out more fun.

Include explosive movements into your workouts

If your workouts include high-intensity moves, you’ll find that ‘less is more’ is more than just a cliche. High-intensity interval training (HIIT) includes short, but explosive movements that get your heart racing and muscles burning. These intense bouts of exercise are a lot more effective in building endurance than steady state cardio.

Read More

• Share

The 10 best methods of training without "working"

Believe us, we know how much we can find motivation to work, even if we know how good it is for us. Most people drown in the word "exercise" because all they think is sweat and uncontrollable tears. Here are the 10 best ways to exercise daily without having to think, or make you miserable in the process!

• Go explore your surroundings: Think of all the beautiful places you live around; there are so many parks to explore, mountains to hike, and historical marks to see. Take some time out of your day to see new things in your city and get some miles racked up!

• Sex: Being intimate with your partner can be a double-whammy, you can get emotionally and physically closer to them while burning a ton of calories. In fact, you can burn up to 100 calories during sexual activity.

• Clean the house: I know it’s not much fun, but cleaning your house has to be done. So does exercise. So why not get them both done at the same time? Think of the legs and butt you’re going to get walking up and down the stairs vacuuming or bending up and down dusting? I’ll take it!

• Shop: Need I say more? Walking around the mall window shopping can burn calories and help get your daily steps in (don’t forget you need to walk at least 10,000 steps a day!). Bring along some weights to carry around to work your arms (and prevent you from working your wallet).

• Stand at your desk: It’s suggested to stand up at least once an hour if you’re at a stationary job, so why not get a standing desk so you can still do your work while giving your legs a stretch? All you do is pull your desk up while you stand up, then when it’s time to sit back down you can push the table top down and go back to a normal desk. It’s a win-win!

• Meet up with friends at the park instead of the coffee shop: switch up the ordinary round-table meeting setup at Starbucks with your fatty vanilla latte and opt for taking a walk around the park while discussing what you normally would at your meetings. Getting some exercise in while getting some work done sounds like a good deal to me.

• Yoga: that thing people do before heading out to brunch? Yes, you can do it. Make it more fun by taking it outside. Bring your mat out to the fresh dewy grass and do your downward dog with the morning sun on your back. You’ll feel refreshed for the day and already have your exercise done.

• Swimming: it’s not something most of us consider a workout, but it is! Hit up the neighborhood pool and take a few laps. You’ll be working all the muscles in your body while having fun. Who would’ve known your favorite summer activity is healthy?

• Dance it out: take up a Zumba class, or even turn on the radio in your living room and bust a move! Dancing is another activity that burns fat like crazy, and something we all like to do, it’s like it’s not even a workout. Think of all the muscles you’re using when you’re pop, lock, and dropping it (it’s all of them).

• Get your S.O. involved: people perform better and are more likely to meet their goals if they’re working with someone and have motivation. So why not get your partner involved in your walks, sightseeings, and dancing? I can guarantee you they aren’t going to turn down a good time. You’ll be having so much fun you’ll forget it’s healthy.

Read More

• Share

4 Lift the exercises to prevent injury

Warm-up, work on, and calm and rest are equally important in preventing muscle injuries. Be injured physically painful, but also cause serious damage to the motivation and confidence. Fortunately, some can break through a rapid warm-up aid as you stay without injuries.
Preheating before a workout works as a reference Adilatk to "activate" also increases the central body temperature. This means that your muscles will be better prepared for the next training, which can help you avoid forcing or tearing something that you should not.

1. RESISTANCE BAND ROTATIONS

Best performed before: Incline barbell presses

Muscle groups activated: Shoulders

How to do it: With arms at your sides, anchor a resistance band at elbow height. Bend your right arm 90 degrees at your elbow and stand next to the anchored band while holding it in your hand. Keep a rolled-up towel between your elbow and arm to hold it in place. Without moving your elbow or arm, rotate your hand toward your belly button. You should feel resistance from the band. Once you feel that, return to your starting position. Repeat this move, except stand with the band at your other side and rotate your hand outward instead of in toward your belly button. Repeat 3 sets of 10 reps on each arm.

2. WALKING KNEE GRABS

Best performed before: Deadlifts

Muscle groups activated: Hips, legs and glutes

How to do it: Keep your back straight. As you move to take a step forward, bring your knee up to your chest (or as close as you can get it), grab and hold it for several seconds while keeping the other leg straight as you balance on it. Repeat as you move to step forward with the opposite leg. Start with around 10 knee grabs on each leg.

3. RUNNING BUTT KICKS

Best performed before: Squats

Muscle groups activated: Quads

How to do it: As you run, bring your heels all the way back to your butt and then back down to the ground. Make sure your legs are going straight back, not sideways. Do this for 3 twenty-second rounds and take a 30-second break between each round.

4. ARM CIRCLES

Best performed before: Overhead presses

Muscle groups activated: Shoulders and pecs

How to do it: Stretch your arms outward (form a T with your arms out and feet slightly apart and stand up straight). Make big circular motions with your arms as low as your waist and as high as you can reach. Do 3 sets of circles, 10 in each set, before starting your workout.

Read More

• Share