Using Unstable Surfaces For Maximum Fitness Strength Gains

Research shows that the lower part of the body, particularly the legs, is the most overlooked and under developed aspect of our bodies. Unfortunately, you see so many guys out there with no balance to their physic. It’s great to have big biceps and a barrel chest, but your body will look out of proportion if you don’t consider your legs.

In fact, training your legs has a number of other benefits such as increasing testosterone that will assist you gaining muscle mass in other areas! When you train your ‘lower half’, the major groups of the body are emphasized producing strength that generates power right throughout your body.

So what is the best way to build your lower body and legs? Most people would answer “free weights” and that is partially true. We all know (and some people are even a little scared) the importance of foundation exercises here; squats, lunges and power cleans. You get the picture.

Now back to what the research is saying. We know that true power is generated from your core by having strong legs and that free weights are more effective than machine weights. The way to ensure you are getting a complete workout is to exercise on an unstable surface. By that I mean using a stability or swiss ball. You’ve all seen them in the corner of the gym or being used in the ‘girls’ classes but research has now proven that performing some of your workout on these unstable surfaces recruits more muscle fibers than traditional exercises such as normal squats.

Some of the exercises I recommend include one and two legged squats on a half stability ball (often known as a bosu ball) and working up to squats standing on a full stability ball. This will take some practice but the benefits are definitely worth the effort. Another great leg exercise is the stability ball hamstring curl. This exercise is performed laying on your back, heels on the ball and your but raised off the ground. Roll the ball in towards you by bending your knees and hips, hold then straighten your legs to roll the ball to the start position. Try varying this exercise and making it harder by placing only one leg on the ball. This will also recruit your abdominal muscle as your body needs to work hard at balancing itself on the ball. What a great way to work two body parts at once!

Swiss ball abdominal exercises should also be a regular component of your weekly schedule. I have found using a stability ball once a week for abdominal exercises has dramatically improved lower back and core strength.

While this article has focused on the importance of the lower body, it should be noted that unstable surface training is vitally important for upper body development as well. Some great exercises include push up on stability ball, shoulder press (while standing on bosu ball) and dumbbell chest press (lying on stability ball).

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What to do when your Fitness program won’t work!!!

I work for a while, but you get discouraged with delayed? Perhaps you haven’t seen your results as good as you hoped? Or you are getting bored of your fitness routine and feel like quitting? Don’t give up hope. Let your physical capacity, transparency and would become as millions whose lives have been reduced by obesity, heart disease and poor physique Americans. There is a way to start working for you again your fitness program.

First of all, try to remember the original impetus got to start working. You may place on an old favorite pair of jeans and found that the zipper won’t close anymore.So you started on a fitness program aimed at returning the body you had before your jeans got too narrow; it is a good goal for anyone to have.

Now break this into a more concrete steps. Want to fit into your jeans again, and this means leaner stack. That in turn means to lose weight and perhaps some body shaping. This will affect the kind of fitness should do. We make different types and levels of exercises if your goal was to train for strength, endurance and flexibility. So don’t just put into random exercises in your personal program.Make sure your routine focuses on exercises geared towards your specific objectives in the case of loss of weight, the program would be more effective if you jogging focus instead of cycling or swimming. Research into methods of fitness first, or request a trainer to your your unknown advises both how your program structure.

In my case, I would like to have more muscle. So I did some research and found that they were free weights of more help me from lifting appliances.Training with free weights will use more than my muscles and work harder, and thus will contribute to intervene faster development, and to develop more than my muscle groups of the body; But my research also warned my training with weights very strongly. I learned that having adequate rest periods between weight training sessions, at least a day and sometimes both.Otherwise, you’ll wind up until recent years my efforts because muscles grow only during periods of rest.
However, there are times when you shouldn’t be very goal-oriented.If you get tired of your health routine, change it to something else, almost anything else; there are so many options out there: fitness dance, hiking, rock climbing, yoga, martial arts and rollerblading is Perhaps only a few examples. you will not achieve your fitness goals quickly with a new method, but maybe you’ll find fitness to be pleasant and interesting again.

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What Ideal Fitness is Like

What does ideal fitness really mean? With the vast amounts of advertisements promising to get you into shape, it’s no wonder we have so many different ideas that define fitness. It doesn’t help that all of those advertisers are in the fitness business to make money because they only tell you what they want you to hear. Unfortunately, that leaves many of us at a loss to understand what fitness really means.

Putting a one-size fits all definition to fitness is difficult because it can mean many different things to many different people. For instance, a bodybuilder may be interested in lifting weights to build muscle whereas a marathoner would spend most of his time on the track, increasing his lung capacity. Therefore, to define fitness we must understand the definition is ever moving, changing on an individual basis based on wants and needs.

To have ideal fitness, you should have a firm grasp on strength, endurance, stamina, flexibility, speed, and balance. While it is not reasonable to expect yourself to be well skilled in all areas, striving to reach an acceptable skill level in each would be plenty. Many athletes have great talent in certain skills but find themselves lacking in others. The shear fact that they workout and train as hard as they do gives them an edge in all areas. Being able to perform these skills fluidly and without issue is the true meaning of ideal fitness.

For the average non-athlete, getting into great (or even good) physical shape may seem out of reach. In this case, determination and motivation go a long way. Daily training to develop strength, speed, and agility will allow you to run faster, throw farther, and lift more weight than seems possible right now. Putting a plan action into play with a program designed to be hard but not impossible is the key to getting yourself into shape.

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The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief, Second Edition

The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief, Second EditionThe first edition of this workbook is regarded as a classic in its field, and was the first book to introduce trigger point therapy to the general public as a self-care tool for alleviating chronic pain caused by a variety of conditions, including arthritis, back pain, carpal tunnel syndrome, fibromyalgia, headache, muscle ache, and repetitive strain injuries. As the author makes clear, all such conditions are related to lack of oxygen in exhausted or injured muscle tissue. Trigger point therapy has been used for decades by doctors, pain specialists, and massage therapists to quickly stimulate the flow of oxygen and promote rapid pain reduction. This book makes the same techniques available to the general public with instructions that are easy to follow, and abetted by an extensive collection of charts and corresponding illustrations.

The author?s interest in trigger point therapy began when he used it to successfully treat his frozen shoulder. Since that time, he has dedicated himself to teaching others the same techniques. That dedication is obvious throughout his writing and the care he takes to make the therapy understandable to the lay public. Also included in this new edition is updated information that should be of great interest to pain specialists and bodyworkers, as well as useful instruction in a variety of relaxation techniques. Overall, this book is an excellent self-care resource for anyone interested in pain relief.–Larry Trivieri Jr.

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