sportize.me
Start now!

sportize.me

Plank

Posted on Monday January 7th, 2013 by Sportize.me
___

Haz clic aquí para leer este articulo en español

___


Find out here everything about  Plank.

If you want to learn more about abdominal exercises similar as Plank visit TIPS section in www.sportize.me just by clicking HERE.

Summarized explanation

In a face-down position, using forearms as support, and toes on floor, hold with an aligned body the indicated time.

Step by step

1-Place body aligned with forearms leaning on the floor.                                          

2-Hold hip suspended in the air with body aligned and without touching floor.  

3-Hold tensing abdomen indicated time.         


Must
Keep straight back and body aligned     		 Don´t
Flex the hip (form and angle with body)
 Tips
Strongly tense abdominals to maintain position        

Extended Explanation
Place forearms on the floor, under chest.  Keep legs  extended and together.  Lean toes on the floor. Elevate hip so that body weight is in suspension, tense abdominals and hold position motionless the indicated time.

Basic Muscles Explanation

The long and fine abdominal rectus goes vertically  along the abdominal wall, starting in the  pubic bone and ending in the cartilage of the  fifth, sixth and seventh ribs and the breastbone. The two halves are separated by a tendinosus parallel band, crossed by three tendinosus lines that give the characteristical  divisions in a defined middle section.

Muscles & Joint Actions
Abdominals are beneficial in bodybuilding and fitness in general to obtain a strong  and well developed stomach.  Abdominals play an important part in spine flexions and in actions such as in gymnastics, trampoline jumps, wrestling and martial arts. Abdominals are also very useful in some sport activities like pitching and batting in baseball, soccer throw-ins, shot-puts, javeline throwing (golf and boxing).

Sport Uses
The major rectus has its major participation in hip flexions in any of its variations.  But the action of the transversus is not the same, because it has to stabilize the interior of the trunk. We work the transversus in everyday efforts, when we cough or exhale with force.

If you found this article interesting or we could help you right now, we`ll recommend you to register FOR FREE in www.sportize.me and access to FREE customized training plan & FREE fitness & healthy lifestyle & diet information just by clicking HERE

Be our friend in Facebook just by clicking HERE.

Subscribe to Sportize.me’s channel at Youtube by clicking NOW.

Don`t forget to follow us on Twitter @sportizeme

Tagged , , , , , , , , , , , , Leave a comment
Posted in Abdominals TIPS, ejercicio en casa, ejercicio en gimnasio, Gym exercising, Home exercising, TIPS

Vertical leg crunch

Posted on Monday January 7th, 2013 by Sportize.me
___

Haz clic aquí para leer este articulo en español

___


Find out here everything about  Vertical leg crunch.

If you want to learn more about abdominal exercises similar as Vertical leg crunch visit TIPS section in www.sportize.me just by clicking HERE.

Vertical leg crunchjust in 5 seconds: Video

Summarized explanation

Lying on the floor, lift legs  perpendicular to body with a slight flexion and try to touch feet with extended arms and lifting the dorsal zone.

Step by step

 1- Lie face-up.

2-Lift legs to form a vertical position with a slight flex and perpendicular to the floor.

3-Extend both arms.

4- Elevate them towards the feet.

5-Without moving legs or flexing the elbows, lift arms upwards and forwards at the same time with trunk trying to touch feet with hands.

6- Return to initial position.        


Must
Elevate head and shoulders at the same time    		 Don´t
Bring legs to hands
 Tips
Only try what you can reach and do not force yurself  trying to get any further.       

Extended Explanation
Lie face-up and raise legs to vertical position almost extended, and slightly flexed and perpendicular to floor.  Extend both arms and elevate them towards feet.  Without moving legs or flexing elbows, elevate arms up and forward  and twist torso at the same time you try and touch feet with hands.  Return to starting positon. This is a repetition.

Basic Muscles Explanation

The long and fine abdominal rectus goes vertically  along the abdominal wall, starting in the  pubic bone and ending in the cartilage of the  fifth, sixth and seventh ribs and the breastbone. The two halves are separated by a tendinosus parallel band, crossed by three tendinosus lines that give the characteristical  divisions in a defined middle section.

Muscles & Joint Actions
Crunches are beneficial in bodybuilding and fitness in general to obtain strong and well developed abdominals. Abdominals play an important role in spine flexions and an important action in gymnastics, trampoline jumps, wrestling and martial arts. Crunches are also useful in some sport abilities such as pitching and batting in baseball, soccer throw-ins, shot-puts and javeline throwing (golf and boxing)

Sport Uses
When head and shoulders elevate and approximate the thighs, the abdominals flex the lumbar and thoraxic zones of the spine to do the crunch.

If you found this article interesting or we could help you right now, we`ll recommend you to register FOR FREE in www.sportize.me and access to FREE customized training plan & FREE fitness & healthy lifestyle & diet information just by clicking HERE

Be our friend in Facebook just by clicking HERE.

Subscribe to Sportize.me’s channel at Youtube by clicking NOW.

Don`t forget to follow us on Twitter @sportizeme

Tagged , , , , , , , , , , , Leave a comment
Posted in Abdominals TIPS, ejercicio en casa, Gym exercising, TIPS

Corkscrew

Posted on Friday December 28th, 2012 by Sportize.me
___

Haz clic aquí para leer este articulo en español

___


Find out here everything about  Corkscrew.

If you want to learn more about abdominal exercises similar as Corkscrew visit TIPS section in www.sportize.me just by clicking HERE.

Corkscrew just in 5 seconds: Video

Summarized explanation

In a sitting positon, with palms of hand on floor, near the  glutes. Stretched legs and trunk back at a 45° Flex and extend legs and trunk at the same time

Step by step

 1-Face-up, back against floor.

2-Bend knees with feet flat on floor.

3- Hands together behind head or on temples.  

4-Inhale deeply and hold breath while separating head and shoulders  from floor, as much as you can.  

5-While you elevate, curb the upper part of back.

6-In the highest position, eyes fixed on horizon.  

7-Hold this position for a second more or less.  

8-Exhale and return to starting position .

9- Relax for an instant before repeatiing        


Must
Keep a straight back   		 Don´t
Arch the back
 Tips
Place hands behind glutes if we loose our balance.       

Extended Explanation
Sit on floor, place the palms of your  hands on floor, near your glutes.  Place stretched legs together and horizontal to floor,  meantime inlcine your trunk 45° backwards.  This is the starting position.  Start a tuck position  movement  tryinhg to meet trunk to thighs simultaneously and viceversa.  Undo this movement and return to initial position. This is a repetition.

Basic Muscles Explanation

The long and fine abdominal rectus goes vertically  along the abdominal wall, starting in the  pubic bone and ending in the cartilage of the  fifth, sixth and seventh ribs and the breastbone. The two halves are separated by a tendinosus parallel band, crossed by three tendinosus lines that give the characteristical  divisions in a defined middle section.

Muscles & Joint Actions
The major rectus participates in hip flexions  and any of its  variations, in this case the hip flexion

Sport Uses
Abdominals are beneficial in bodybuilding and fitness in general to obtain a strong  and well developed stomach.  Abdominals play an important part in spine flexions and in actions such as in gymnastics, trampoline jumps, wrestling and martial arts. Abdominals are also very useful in some sport activities like pitching and batting in baseball, soccer throw-ins, shot-puts, javeline throwing (golf and boxing).

If you found this article interesting or we could help you right now, we`ll recommend you to register FOR FREE in www.sportize.me and access to FREE customized training plan & FREE fitness & healthy lifestyle & diet information just by clicking HERE

Be our friend in Facebook just by clicking HERE.

Subscribe to Sportize.me’s channel at Youtube by clicking NOW.

Don`t forget to follow us on Twitter @sportizeme

Tagged , , , , , , , , Leave a comment
Posted in Abdominals TIPS, ejercicio en casa, ejercicio en gimnasio, TIPS

Bench press with narrow grip on multipower

Posted on Thursday December 27th, 2012 by Sportize.me
___

Haz clic aquí para leer este articulo en español

___

Find out here everything about Bench press with narrow grip on multipower

If you want to learn more about arms exercises similar as Bench press with narrow grip on multipower visit TIPS section in www.sportize.me just by clicking HERE.

In this article we are going to show you how to make Bench press with narrow grip on multipower:

Bench press with narrow grip on multipower just in 5 seconds: Video

Summarized explanation

In a multipower, lying on the bench with bar on top of chest, elbows at a 90 degree angle and less than shoulder width grip,  extend and flex elbows in a controlled manner

Step by step

1-Lie on bench

2-Hold bar at less than shoulder width  

3- Elbows at 90 degrees  

4- Extend arms without blocking elbows  

5-Lower to starting position in a controlled manner          

Must

Firm wrists          

 Don´t

Block raised elbows

 Tips

Movement must be fluid and weight has to be appropriate to avoid  excess exertion           

Extended Explanation

In the Multipower, lie on a flat bench with  bar on top of chest. Hold bar with a narrower than shoulder grip, with elbows at 90 degrees.  Extend arms upwards without blocking when we are completely on top. Descend must be controlled.

Basic Muscles Explanation

The most important muscle involved in the arm extension is the triceps brachii muscle, which is a large muscle that covers all of the posterior part of the arm.  Commonly known as the three-headed muscle,  the  triceps brachii is divided in three sections known as internal, middle and exterior heads, inserting in a common tendon  into the forearm bone. When the triceps is well developed the edges of each head are clearly noticeable.

Muscles & Joint Actions

In the elbow extension the superior part of the arm stays relatively immobile and the forearm moves away to achieve the complete extension of the arm. When we use a neutral grip the internal head plays a leading role extending the arm totally. Using a pronate grip (palms down) emphasizes the middle head and a supine grip leads to a stronger contraction of the internal head.

Sport Uses

The development of the triceps is very important for all the actions that involve extending arms towards the front or elevating them or in impulse actions when the elbows are near or pointing the front. Accordingly, it is crucial for weightlifting and powerlifting,  boxing (straight punch) and in martial arts.  It is used also in gymmastics for floor exercises and bars, in rugby for pushing and in volleyball. Also, in basketball  and other sports that require throwing or hitting above the head.

If you found this article interesting or we could help you right now, we`ll recommend you to register FOR FREE in www.sportize.me and access to FREE customized training plan & FREE fitness & healthy lifestyle & diet information just by clicking HERE

Be our friend in Facebook just by clicking HERE.

Subscribe to Sportize.me’s channel at Youtube by clicking NOW.

Don`t forget to follow us on Twitter @sportizeme

Tagged , , , , , , , , Leave a comment
Posted in ejercicio en gimnasio, TIPS, Triceps TIPS

Triceps kick with dumbbells

Posted on Friday December 21st, 2012 by Sportize.me
___

Haz clic aquí para leer este articulo en español

___

Find out here everything about Triceps kick with dumbbells

If you want to learn more about arms exercises similar as Triceps kick with dumbbells visit TIPS section in www.sportize.me just by clicking HERE.

In this article we are going to show you how to make Triceps kick with dumbbells:

Triceps kick with dumbbells just in 5 seconds: Video

Summarized explanation

Standing, we take a step with one leg and lean on hand. Flex other arm with dumbbell and extend, placing arm aligned with  floor

Step by step

1- Stand  

2- Leg in a forward position and  hand leaning on leg  

3-Incline trunk a bit forward

4-Flex arm almost touching shoulder with dumbbell  

5-Pull arm to the back and elevate it,aligning it with the floor         

Must

Take arm backwards and place it aligned with the floor         

 Don´t

Raise arm or take it back. Loose wrists

 Tips

Squeeze dumbbell and place arm parallel with floor behind you and at shoulder level       

Extended Explanation

Stand, place one leg forward and lean same side hand on leg.  Incline trunk slightly forward keeping a straight back. Place elbow with flexed arm parallel to the floor.  The dumbbell is near you shoulder due to the elbow flex. Stretch arm backwards and up, placing the entire arm parallel to the floor.  Return making the same controlled movements.

Basic Muscles Explanation

The most important muscle involved in the arm extension is the triceps brachii muscle, which is a large muscle that covers all of the posterior part of the arm.  Commonly known as the three-headed muscle,  the  triceps brachii is divided in three sections known as internal, middle and exterior heads, inserting in a common tendon  into the forearm bone. When the triceps is well developed the edges of each head are clearly noticeable.

Muscles & Joint Actions

In the elbow extension the superior part of the arm stays relatively immobile and the forearm moves away to achieve the complete extension of the arm. When we use a neutral grip the internal head plays a leading role extending the arm totally. Using a pronate grip (palms down) emphasizes the middle head and a supine grip leads to a stronger contraction of the internal head.

Sport Uses

The development of the triceps is very important for all the actions that involve extending arms towards the front or elevating them or in impulse actions when the elbows are near or pointing the front. Accordingly, it is crucial for weightlifting and powerlifting,  boxing (straight punch) and in martial arts.  It is used also in gymmastics for floor exercises and bars, in rugby for pushing and in volleyball. Also, in basketball  and other sports that require throwing or hitting above the head.

If you found this article interesting or we could help you right now, we`ll recommend you to register FOR FREE in www.sportize.me and access to FREE customized training plan & FREE fitness & healthy lifestyle & diet information just by clicking HERE

Be our friend in Facebook just by clicking HERE.

Subscribe to Sportize.me’s channel at Youtube by clicking NOW.

Don`t forget to follow us on Twitter @sportizeme

Tagged , , , , , , , Leave a comment
Posted in Gym exercising, Home exercising, TIPS, Triceps TIPS

Triceps extensions on machine

Posted on Friday December 21st, 2012 by Sportize.me
___

Haz clic aquí para leer este articulo en español

___

Find out here everything about Triceps extensions on machine

If you want to learn more about arms exercises similar as Triceps extensions on machine visit TIPS section in www.sportize.me just by clicking HERE.

In this article we are going to show you how to make Triceps extensions on machine:

Triceps extensions on machine just in 5 seconds: Video

Summarized explanation

Sitting at the machine we take handles and extend arms completing the movement

Step by step

1- Sit on the machine  

2-Hold handles  

3-Extend arms while doing the movement  

4-Return in controlled speed        

Must

Back touching back support         

 Don´t

Incline to apply more force

 Tips

Execute all the routine  leaning against the back support.       

Extended Explanation

Sit at the machine with a straight back and leaning very close to the back, hold to hangers.  Extend arms making all the route of the machine. Return in a controlled manner.

Basic Muscles Explanation

The most important muscle involved in the arm extension is the triceps brachii muscle, which is a large muscle that covers all of the posterior part of the arm.  Commonly known as the three-headed muscle,  the  triceps brachii is divided in three sections known as internal, middle and exterior heads, inserting in a common tendon  into the forearm bone. When the triceps is well developed the edges of each head are clearly noticeable.

Muscles & Joint Actions

In the elbow extension the superior part of the arm stays relatively immobile and the forearm moves away to achieve the complete extension of the arm. When we use a neutral grip the internal head plays a leading role extending the arm totally. Using a pronate grip (palms down) emphasizes the middle head and a supine grip leads to a stronger contraction of the internal head.

Sport Uses

The development of the triceps is very important for all the actions that involve extending arms towards the front or elevating them or in impulse actions when the elbows are near or pointing the front. Accordingly, it is crucial for weightlifting and powerlifting,  boxing (straight punch) and in martial arts.  It is used also in gymmastics for floor exercises and bars, in rugby for pushing and in volleyball. Also, in basketball  and other sports that require throwing or hitting above the head.

If you found this article interesting or we could help you right now, we`ll recommend you to register FOR FREE in www.sportize.me and access to FREE customized training plan & FREE fitness & healthy lifestyle & diet information just by clicking HERE

Be our friend in Facebook just by clicking HERE.

Subscribe to Sportize.me’s channel at Youtube by clicking NOW.

Don`t forget to follow us on Twitter @sportizeme

Tagged , , , , , , , Leave a comment
Posted in Gym exercising, TIPS, Triceps TIPS

“Copyright © Sportize.me 2013