Basketball Training Exercises

There is an endless choice of exercises to include in a weight training program and they can all be quite effective if performed with proper technique and intensity. However, some exercises have a far greater positive impact on the body and should be included in your training program each week. If a range of goals can be achieved from just one movement then it becomes more efficient and more effective than an exercise that has only one specific goal. We are talking about Free-weight, Compound Exercises.

What Is A Compound Exercise?

A compound exercise is a movement that occurs through two or more joints in the body involving a range of muscle groups. It is a synchronised, coordinated, team-effort and is an effective way to build muscle strength, size, tone and fitness.

Example: The Squat – this a compound free-weight exercise that delivers resistance and movement through the hip, knee and ankle joints engaging a diverse range of muscles.

Movements that occur through a single joint are called Isolation Exercises. They can be very useful but are inefficient as limited muscles are involved.

Example: Leg Extension – this is an isolation exercise that only affects the muscles used in knee-extension (the quads).

What Are The Benefits Of Employing Compound Movements?

* They are time-efficient because many muscles are trained in a single exercise. If you are using isolation exercises more are required because fewer muscles are involved.
Example: A ‘Push-press’ trains the shoulders, triceps, quads, glutes and a range of ancillary muscles. If you were performing isolation exercise to train these muscles you would need to do ‘lateral raises, tricep extensions, leg extensions, hip extensions’ and more to emulate the same amount of muscular stimulation.
* There is a greater capacity to build mass and strength. This is because heavy loads can be applied safely with the pressure divided between multiple joints and muscle groups all contributing varying levels of force.
* Inter-muscular coordination is learned through different muscle groups and joints interacting to execute a large, complex movement with synchronised efficiency. This means that the muscles become a powerful team that work well together.
* There is a reduced risk of injury (if good technique is always applied). With compound movements the load and stress is shared between many muscle groups and joints. During an isolation movement a single joint must handle the lot.
* You must build a strong core and mid-section. If you intend to lift heavy weights with good technique and intensity your abdominals, lower back and the inner muscles of the spine must be strong. Focussing on compound exercises will stabilise your body and keep you safe. Build up the weights slowly and engage your abs and core all the time.
* A positive hormonal environment is created when big muscles are stimulated with big exercises. When you focus on the big exercises larger amounts of growth hormone and testosterone are released into the system to support your body’s battle with the heavy weights.
* The cardio-vascular system is more heavily involved because the greater amount of large muscles working in compound movements require increased quantities of blood and oxygen. This of course must be supplied by the heart and lungs.

10 Great Exercises

1.Deadlift

Why?

It is a great foundation exercise that involves many muscles groups that must interact safely to potentially lift very heavy weights. Expect massive increases in strength and size on the quads, glutes and traps and muscle thickness in the middle and lower back. It is a workout unto itself.

Technique

* Set up a barbell (BB) on a rack at waist height
* Grasp the BB with straight arms a hand-space wider than your hips
* Feet are shoulder width apart with toes slightly turned out
* Head and chest are up with the back arched and the abdominals engaged
* With the BB against the thighs slowly lower it towards the floor bending the knees, letting the hip go backwards and the chest go forwards
* During the descent; the back must remain arched, the abdominals must remain engaged and the BB must remain in constant contact with the front of the legs
* Stop at the point where you either reach the floor or your lower back starts to round then be ready to perform the ascent
* Before you lift the BB back up to the starting point force the hip down and the chest up, tighten the abs then pull with the legs not the lower back
* Follow the same path up as you did on the way down and stand up straight at the top
* Breathe in on the way down and out on the way up
* After a warm-up and stretch pyramid the weights and perform; 1 x 15, 1 x 10, 2 x 7

2.Medium Grip Chin-up

Why?

This is the best exercise for building serious back width and arm thickness. Massive amounts of controlled, positive stress are powered through the latissimus dorsi (lats) and the muscles surrounding the shoulder blades (scapula). The biceps and forearms also get thoroughly trained by assisting the back muscles. Neutral grip chin-ups and reverse grip chin-ups should also be used frequently to hit slightly different areas of the back. Sometimes my entire back workout is spent on the chin-up bar.

Technique

* Take a grip on the chin-up bar so that when the elbows and shoulders are at 90° the hands are a hand-space wider
* Stretch the body out to full extension, lift the head and chest, arch the back slightly and engage the abdominals
* Pulling through the elbows lift the body up until the chin is level with the hands then slowly release down to full extension
* Breathe out on the way up and in on the way down
* After a warm-up and stretch perform; 3 x 10

3.Fit-ball DB Press

Why?

Thickness and strength can be built through the entire chest while stabilisation work is encouraged through the rest of the body. The fit-ball ensures that strict technique is employed, the spine is supported, the back muscles are protected and the abdominals, core and hip create a stable foundation for heavy lifting. If you are strong on the fit-ball then the bench exercises become easy.

Technique

* Sit on a fit-ball holding two dumbbells on your legs
* Roll forward and lie down bringing the dumbbells onto the chest
* The feet should be shoulder width apart, the hips pushed upwards, the abdominals engaged and the head slightly down over the back of the ball
* Push the dumbbells to full extension above the middle of the chest then pull the shoulder blades together and keep them there throughout the movement
* Slowly lower the dumbbells down to the outside of the chest until a gentle stretch is felt
* Push them back up to the starting position
* The path that the dumbbells follow is like an inverted U
* Roll back to the seated position when the set is finished
* Breathe in on the way down and out on the way up
* After a warm-up and stretch perform; 3 x 10

4.70° BB Row

Why?

This exercise is the best for developing thickness through all the back muscles. A lot of weight can be moved safely with assistance from the quads, hips and mid-section. If incorrect technique and poor body position is used then it can be a dangerous movement but if your form is strict it will make you big and strong. Mr Olympia ‘Dorian Yates’ called this exercise the ‘Upper Body Squat’. The Squat is known as the ‘King of Exercises’ and will build overall mass in the body. The 70° BB Row will do the same.

Technique

* Stand with feet shoulder width apart holding a barbell with an overhand grip -on the outside of the legs
* Bend the knees slightly and lean forward until the torso is at 70°
* Keep the back arched, the chest and head up and the abdominals engaged
* From full extension pull the BB in constant contact with the thighs up the legs into the hips squeezing the shoulder blades together
* Slowly release the BB down the thighs stretching the upper back by opening the shoulders blades, maintain the original body position
* Breathe out on the way up and in on the way down
* After a warm-up and stretch pyramid the weight performing; 1 x 20, 1 x 15, 2 x 10

5.BB Squat

Why?

As discussed above the squat is a super effective exercise for developing muscle strength and size. The target muscles are the quadriceps and gluteals but many other muscles groups are needed to support this lift. The entire body must become a rigid powerhouse in order to properly support the weights that the powerful muscles of the hips and thighs can lift. It is another exercise where strict technique is a must. If you squat correctly everything will grow.

Technique

* In a power rack set up the barbell so that it is slightly lower than shoulder height and set up the safety bars in line with the top of the hips
* Grip the BB a hand-space wider than shoulder width and step under it squeezing the shoulder blades together to rest the BB on the trapezius
* Stand up with the weight and step back so there is room to perform the movement
* Take a shoulder width stance, lift the chest and head, arch the back, engage the abdominals
* In this position bend the knees lowering yourself towards the floor allowing the chest to go slightly forwards and the hips to go slightly backwards
* Stop before the lower back starts to round or at 90° at the knees then push back up to the starting position but don’t lock out the knees
* Breathe in on the way down and out on the way up
* After a warm-up and stretch pyramid the weight performing; 1 x 20, 1 x 15, 2 x 10

6.Push-press

Why?

This is one of my favourite exercises. It builds mass and strength through the entire shoulder girdle with assistance from nearly every muscle in the body. The thighs and glutes begin the movement by driving the BB up with a ¾ front squat. Then the shoulders and triceps take over pressing the BB powerfully above the head to full extension. At this point the BB is at a great unstable height and requires full engagement of the abdominals, lower back and core to keep it still and to keep your body safe. Big movements like this tax the entire body stimulating it to become big, fit, toned and strong.

Technique

* Stand up with the legs wider than the shoulders and feet turned out to 45°
* Hold a BB a hand-space wider than shoulder width just in front of your chin
* Arch your back slightly, lift your chest, engage your abs and bend the knees slightly
* Slowly squat down to just above 90° at the knees then drive the BB up with the legs and press it over the head with the arms in one big, powerful yet controlled movement
* The legs and arms must straighten and complete the movement at the same without fully locking out
* Pause at the top of the movement to gain control and make sure the abs are contracted tightly protecting the lower back
* Lower the BB slowly down to the front of the chin, pause briefly, then squat down slowly to continue the exercise
* Breathing; Take a slow, deep breath in as you squat down, breathe out forcefully as you drive up, breathe in on the way down to the chin, breathe out as you pause at the chin, repeat
* After a warm-up and stretch pyramid the weight performing; 1 x 15, 1 x 10, 2 x 8

7.Standing Single-arm Press

Why?

Let’s compare it to a standard Seated Overhead DB Press. With the Seated Overhead DB Press; you are completely supported by a bench taking away any need for the ancillary muscles, core and abs to stabilise your body. There is no need to employ coordination and control. Both sides of the body aren’t forced to do exactly the same amount of work. Only the shoulders and triceps become strong. With the Standing Single-arm Press the entire body becomes strong, stable and under perfect control while strength and size is gained evenly by safely pressing a heavy DB above the head.

Technique

* Stand up with the legs slightly wider than the shoulders
* Hold a single DB just above the outside of your shoulder with the elbow pointing to the floor
* Arch your back slightly, lift your chest, engage your abs, bend the knees slightly and place the free hand on the hip
* During the movement your focus in on maintaining a straight line through the middle of the body because force will be applied on one side at a time
* Press the DB up and in until the whole arm is straight and perpendicular to the floor
* Pause briefly then release back to the starting position
* Breathe out on the way up and in on the way down
* Repeat on the other side
* After a warm-up and stretch perform; 3 x 10 each side

8.Fit-ball DB Pullover

Why?

Performing a DB Pullover on a fit-ball forces you to use far greater control than on a bench. If you do not use strict technique and engage the abdominals properly you will fall off and hurt yourself. Pullovers train the lats, triceps and chest very thoroughly but on a fit-ball the abs, core, glutes and thighs are employed too. You have to think about each rep which will make each set perfect. It is a great exercise to include on back day.

Technique

* Sit on a fit-ball holding a single dumbbell and roll forward lying back on the ball placing the feet wide on the floor
* The hips should be extended up, the chest should be lifted up and the head sloping slightly down over the back of the ball
* Hold the DB vertically above the chest cupping the underneath of the upper side with both of the hands and bend the elbows slightly
* In this position lower the DB very slowly over the back of the head tensing the abdominals hard so that your position on the fit-ball is secure
* Stop when the hands are in line with the back of the head or when a good stretch is felt through the latissimus dorsi then lift it back to above the chest
* Make sure the fit-ball remains stable throughout the movement
* Breathe in on the way down and out on the way up
* After a warm-up and stretch perform; 3 x 15

9.Close Grip Bench Press

Why?

I think people waste far too much time on little, ‘fluffy’ exercises for triceps. The close grip bench press is a great way to apply heavy but safe stress to the triceps building mass and strength. It also is great for targeting the inner chest and front of the shoulders. A lot of weight can be moved safely and it is actually far more comfortable than a standard bench press. Whether you are training large muscle groups like the back or small muscle groups like the triceps you must focus on free weight compound movements before moving onto the smaller exercises.

Technique

* On a flat bench set up the barbell at a height where the hands are shoulder width apart and the arms fully extended towards the ceiling
* Lie under the BB so that it is above eye level and take a shoulder width grip
* Lift it off and bring it forward holding it above the chest then with elbows pointing forwards lower it slowly down to just below the chest
* Then push it back up to above the middle of the chest keeping the elbows in
* Breathe in on the way down and out on the way up
* After a warm-up and stretch perform; 3 x 10

10. Dynamic Wood-chop

Why?

This is the best total mid-section exercise. It trains the lower abs, upper abs, obliques, erectors (lower back), and the internal muscles that support the spine (core). The ancillary muscles include nearly the rest of the body. The whole body works together in a smooth, flowing, powerful movement. A crunch will only train the upper abs, this efficient movement will do the lot.

Technique

* Attach a straight bar handle to the upper attachment of a cable cross-over
* Standing side-on to the pulley grasp the handle with an alternate grip (closest hand to pulley is underneath and facing out other hand above facing in)
* Walk two metres out from the pulley and stand side-on one foot back from being in line with the pulley
* Feet are very wide apart, knees are bent, abs are engaged inwards hard, arms are straight and pointing up towards the pulley and the body is braced in readiness for the movement
* With good force drive the handle with almost straight arms in a wide arc away from the body and down until it touches below the inside of the knee of the outside leg
* The torso can bend forwards during the powerful downward motion and the hips can move naturally side-to-side when needed
* Pause very briefly at the knee then release slowly back through the same path to the starting position
* Repeat on the other side taking care to set up the body position as a mirror image of the first side
* Breathe out on the way down and in on the way up
* After a warm-up and stretch perform; 3 x 15 each side

Last Word…

These exercises are so effective in building total strength, mass, muscle tone and stabilisation that it is a crime against your body to not perform them. Include them in your training schedule with focus and intensity but get the technique exactly right. You will find that gains are greater and results faster. You will also get far more bang for your buck. This is training with the bigger picture in mind. Don’t waste time on isolation exercises until you have built a solid, fantastic foundation. Enjoy yourself, push the envelope and get what you want.

When many people think of Shaolin Kung Fu they think of meditation and chi. While it is true that Shaolin Kung Fu does stress meditation and the use of inner energy, it is actually an external form of Chinese martial arts. This means that it is more involved in the external powers and forces. There are many styles of Shaolin Kung Fu which can include many types of attacks and defenses including joint locks, punching, kicking, throws, straight blocking, force direction, and many more. However, the two things that most types of schools of Shaolin Kung Fu all stress is fast handwork and quick footwork. Many Shaolin Kung Fu exercises promote these skills.

When practicing Shaolin Kung Fu, striking it is important to keep the feet moving as you punch. If your feet are planted like roots you will not be able to adjust to the next attack or set up another attack. Your moves must flow from one to another and you must be ready to change your motions in mid-movement in case an opponent launches an attack. You should practice staying light on your feet and moving your weight around. Each attack must leave the door open for another quick attack, or a sudden defense. Your Shaolin Kung Fu exercises should strive for agile footwork while striking, rather than training both aspects independently.

When practicing Shaolin Kung Fu punching you should also have targets that help improve your accuracy and speed. A strong punch is meaningless if it does not hit the target, or is so slow that it is easily blocked or countered. Your punches must also be fast so that you can quickly move into another attack, or react defensively. After a punch is thrown it should be retracted quickly so that arm can defend if needed. Many martial arts shops sell pads that can be mounted on a human body in many places such as the hands, ribs, and legs. Your training partner should wear these pads so that you can practice at full speed and have moving targets. While striking the pads at full speed your training partner should be moving around so that you have a moving target. Hand mounted pads are great because they can be moved very quickly to aid in the training of fast combos. You and your Shaolin Kung Fu training partner can develop a routine in which you strike at the left side of the face, and then the chest. Your partner can move the pad from one location to the next quickly, which forces you to strike two targets as fast as possible.

If your hands are fast and precise, and your footwork is light and agile, you will have quick attacks that cannot be blocked and will be able to react to any defense of offense. Too many people hit a punching bag target with their feet flat. Punching bags do not challenge your precision like a smaller moving target does.

Some Height Increasing Exercises

Exercises which can really increase your height in quick time are very hard to find. There are lot of exercises which works on the hormones which in turn increases your vertical limits but all of them are very time consuming. In this respect the best solution is team up these exercises with the supplements which are available in the market. In this respect it is important that you know about the products in details in order to get the best thing out of the many which are there in the market. According to the experts who are working in this field for a long time recommend Growth-flex v Pro System supplement for increasing height. This is probably the only one which does not have any sort of side effects which can harm the other parts of your body.

The best way to know more about the configuration and ingredients of these supplements is to visit the website of the company which is http://www.growth-flex.com/. Here you will get the full details and lots of other things which you can share with an expert in order to get the right stuff for yourself. This supplement is probably the only one which can be customised according to your own body structure and it is because of this reason it has less side effects that that others which are there in the market.

The exercises which are very helpful indeed in order to increase your height are swimming, long jumping and table bending. In case of all of them it is important that you know the procedures in order to get the best results out of it. The best thing to do in this case is to take a tour on http://www.growth-flex.com/ which has all the details with respect to increasing heights. So, just go out there and I am sure that you will look much better than what you are at the end of few months.

‘It is the full activation and balance of all parts of our mind body system that allows us to become effective, productive thinkers
- Carla Hannaford -(SMART MOVES – Why Learning is not all in your head)

Is your child struggling at school?
Are you awaiting a professional assessment for your child?
Perhaps you are already some way down that path of acquiring a ‘professional diagnosis.’ …and after that diagnosis comes the question of what programmes can be put in place to effect progress.

Are you aware that there is something you can be doing with your child, yourself in the meantime that will really make a difference. Dyspraxia, Dyslexia, ADD, ADHD, Autistic Spectrum Disorders and non-specific learning difficulties, can all be helped by performing 2 simple exercises daily for a short period of time.

This article is not overly concerned with diagnosis and labelling, but more with the practical application of effective intervention. While complex and costly programmes tend to command more interest and respect, simple solutions often have the most profound results.

Think back to a time when you marvelled at the simplicity of a wonderful new invention and questioned why no-one had ever thought of it before. Brain Gym Exercises are not new and are used widely throughout UK schools and across the world. The main barrier to their use is the notion that they are too simple to work.

These simple exercises are based on the copyrighted work of Paul E. Dennison, Ph.D., and Gail E. Dennison. Brain Gym is a registered trademark of Brain Gym® International. Brain Gym Exercises are taken from an alternative therapy called Applied Kinesiology.

According to Wikipedia, Applied Kinesiology, along with many other alternative therapies including homeopathy and acupuncture does not stand up to scientific scrutiny. There is much controversy currently regarding the neuro-scientific basis of Applied Kinesiology. To its opponents, its success has been attributed to a

Placebo effect.
(The placebo effect is the measurable, observable, or felt improvement in health or behaviour not attributable to a medication or treatment that has been administered.
Hawthorn effect.
- a term which has been broadened to mean that people’s behaviour and performance change following any new or increased attention.

You know, for me these exercises are a skill-set, that most children have achieved comfortably by a certain age. We have received many children into school who have not achieved their developmental ‘milestones’ at the appropriate age and who have not received any intervention at all.My experiences have demonstrated considerable improvement for hundreds of children in:-

attention
hand-eye co-ordination
non-verbal learning skills
organisational skills
written work
self-esteem.

Even if this success were attributable to ‘new or increased attention’ would that be so bad. These children’s self-esteem and their parents anxiety is considerable. How does science quantify and prove the value and effect of personal interaction I wonder?

I urge you to leave behind your limiting beliefs and give the ‘re-patterning’ Brain Gym Exercises a try.

Minimum effort – maximum gain
Research and evidence over 30 years shows it to have an impact across a range of learning difficulties.
Use just 2 daily movement exercises.
There are many exercises, but using just 2 daily, you will see progress.
Requires no specialist equipment or specialist knowledge
Details are given on my website for Cross-Crawl and Lazy Eights.
Takes just a few minutes daily It can easily be fitted into your daily routine.
One mother and her son did it while his toast was cooking each morning.
Can de done with children of all ages
Parents can do it with babies and toddlers
Can be done individually or in groups
Teachers and teaching assistants can use it prior to any group-work sessions.

I believe strongly in minimum effort – maximum gain. Simple solutions are under-rated. Where is the harm? There is nothing to lose and everything to gain. Time spent wisely together that produces lasting results!

Pauline is a retired Specialis Teacher for children with Special Needs. She has also trained in Applied Kinesiology, Neuro-Linguistic-Programming and is a Life Coach. She used all these extensively in her work and her personal life.

To read more about Applied Kinesiology please visit her website at: http://happinesspages.com/applied-kinesiology.html

For more information about the specific Brain Gym Exercises and how to implement them please visit: http://happinesspages.com/brain-gym-exercises.html

Everybody wants to be gaining muscle fast but it always amazed me how misguided most people are at the gym.

Most aspiring muscle builders are way too fixated with getting a massive chest and huge arms. So what they do is they drive themselves hard every week trying to get maximum growth in these two areas with bench presses and barbell curls.

The result however, is that their dream of gaining muscle fast unfortunately never happens.

So let me tell you something that a lot of people seemed to totally miss.

While you may think that gaining muscle fast in your arms and chest to be a great deal in having that great body, they actually pale in comparison to other major muscle groups.

The back muscles such as the lats, traps, spinal erectors, rhomboids and lower back muscles are way more important for you if you want to have that sexy physique.

So why do so many people neglect these all too important back muscles?

Perhaps these factors will shed some light:
1) Back muscles are not “showy” and hence you can’t really admire them in a mirror
2) Back muscles take more effort to train than chest or arm muscles
3) Most people just don’t realize the importance of developing massive back muscles

Now I want to let you in on a little secret….

70% of your upper body muscle mass is actually in your back!

So if you want to appear thick, wide and powerful and do it in a short time, you need to be developing massive back muscles.

Nothing can compare to the upper body thickening effect that you get by gaining muscle fast in your back. The result is bulging lats and wide traps which gives that powerful look you want.

So let’s put away those bench presses and EZ bar curls for a moment and let me share with you a step-by-step workout routine that will help you in gaining muscle fast and building that massive back you need.

Massive Back Routine:
Deadlifts – 2 sets x 5-7 reps.
Overhand Chin-Ups – 2 sets x 5-7 reps.
Bent Over Barbell Rows – 2 sets x 5-7 reps.
Barbell Shrugs – 2 sets x 10-12 reps.

As always, concentrate on doing each rep properly and take every set to concentric muscular failure (meaning until you can’t do any more reps without losing the right form).

If you focus on quality rather than quantity, this routine will give you sufficient stimulation for maximum back growth (though it doesn’t seem like much do they?). You will achieve your goal of gaining muscle fast to give you a massive back and increased strength.

Now let me explain a little bit about these four major movements:
1) Deadlifts
This is the all important lift. Nothing is as effective as the basic bent-legged, barbell deadlift if your goal is gaining muscle fast.

In the deadlift, your entire back complex from your neck to your toe gets stimulated. This is the fundamental exercise in any effective bodybuilding routine. The result is an impressive, massive back.

2) Vertical pulling movement
If you want that wide, v-tapered look from behind, you need to target your lats.

Vertical pulling movements such as the chin-ups (both overhand and underhand), v-bar pull downs and lat pull downs will get you there.

Among these exercises, the most important vertical pulling movement is the basic overhand chip-up. It will stimulate your lats to the max and will result in you gaining muscle fast and a massive back.

3) Horizontal pulling movement
These are called “rows” and they put major stresses on the upper/middle parts of your back as well as your lats. You can choose many rowing movements such as dumbbell rows, cable rows, seated machine rows and bent over barbell rows, among others.

For gaining muscle fast, stick to basic free-weight rowing movements such as barbell rows (first choice) and dumbbell rows.

4) Shrugging movement
These are not as essential for gaining muscle fast but shrugging movement should be done at the end of your workout. They target the upper traps which will give you that diamond-shaped, mountainous look from behind.

Use a basic barbell or dumbbell shrug for this purpose.

So now that you have understood that gaining muscle fast requires you to develop the major muscle group such as your back muscles, you can now focus on what actually works best.

Remember to always keep a record of your workout and increase the weight or the reps as you move along.

If you do the routine once a week, you will have an upper body that is thicker, wider and a lot more muscular for that impressive massive back.

Pregnant women naturally increase in size due to high appetite and the presence of another life inside the womb. Call it a blessing because you are about to deliver an amazing replica of your greatness and your better-half’s. On the other side of the coin, being pregnant is gift in disguise because you are limited with your movements.

But hey, you have a baby on the way, so what’s to clamor about? If you are worried about the pounds you gain, that’s too unlikely. You can think about after you deliver your child. In the meantime, you can just indulge in 3 best exercises for pregnant women. At least, you have your way to stretch and move without threatening you and your little one.

1.Seated High Row. This allows you to toughen your upper back. Sit on the floor with your legs stretched outward. Bend your knees a little and make sure your spine is in a fine position. You can wrap an exercise tube around your feet and cross it to create an “X” letter beyond your legs. Each of your hand must get hold of the handle. Draw the handles backward but keeping your elbows up and back instead of taken out to the sides. Your upper arms must be held vertically with the floor and shoulders are to be down.

2.Leg Raise Crawl. This gives toughness to your hamstrings and buttocks. Aside from that, it will allow your baby to be at rest in the proper head-down pose while executing the exercise. Get down with your body weight equally spread and your arms stretched straightly. Raise your left knee slowly and take it toward your elbow. After this, you can stretch your leg out and back. As you do it, don’t curl your back. Don’t lock your knee either.

3.Skater’s Lunge. Who says pregnant women can’t exercise? One of the routines they can do is the skater’s lunge. This will enable you to firm your hamstrings, buttocks, upper hip, thighs and quadriceps. You see, you are targeting several muscles. Stand straight up and grasp your hips with your hands. Or you can also hold onto the chair’s back part. Put all your weight to your left foot by having your right foot’s toes held on the ground. Bend your right knee accordingly and tighten your belly to maintain a very impartial position of your spine. Bend your left knee as you push right foot out toward the side at a slanting position.

Pregnant women can do these routines lightly and carefully. They are aimed at strengthening your muscles especially your upper body and abs muscles that give support to your womb where the baby rests on.

In many exercise programs, be it weight lifting for building and toning muscles or cardio vascular exercises for increasing stamina and to lose weight, most people do not perform enough stretching exercises even though stretching exercises can be performed by anyone at any age unless that person has some physical restriction to stretch. What is worse, many people do not even stretch before and after exercising. Unknown to most people, stretching also has anti aging benefits.

•Benefits of stretching exercises for muscle growth

Stretching is an important aspect of exercising and should be a part of any exercise routine and program. There are many wonderful benefits when you perform regular stretching exercises. Stretching exercises not only help you to warm up and cool down before and after your workouts, it can and will actually help your muscles to grow bigger and stronger too. Don’t believe me? Then read on.

Stretching exercises help muscle growth because stretching lengthens your muscles and thus giving your muscle fibers a greater range of motion when lifting weights. So in effect, it recruits more muscle fibers and thus causing your muscles to grow stronger and bigger from your weight training.

By stretching your muscles after an intensive workout will reduce muscle soreness commonly known as DOMS (delayed onset muscle sore) which usually occurs a day after your workout.

Performing stretching exercises before your workout or before a physically demanding sporting activity will also decrease your chances of sustaining injuries and muscle cramps which will certainly destroy the joy of your activity.

When you stretch regularly, stretching exercises will help you gain agility which will make your daily chores much more pleasant and if you play sports, you will notice your agility is much better than others who do not stretch. This will put you in a more beneficial position against your opponents.

•Anti Aging Benefits Of Stretching Exercises

If you are a baby boomer and age is catching up, this agility will make your life so much more pleasurable because you will be able to avoid stiff muscles and stiff joints unlike your peers who do not stretch. You will be more mobile, agile and suffering from less pain associated with aging and stiff body parts. These anti aging benefits from stretching regularly are priceless. Benefits that money can never be able to buy.

What is more, you can stretch anytime any where as and when you like. Stretching exercises need not be limited as a pre and post workout activity. So start a stretching exercise routine soon and make it part of your everyday lifestyle. You will surely enjoy the pleasures and anti aging benefits that a regular stretching routine can bring you.

There are forms of exercising that are better for those who have asthma.

Certain forms of exercise will cause more wheeziness or chest tightness than others.

For example, running outdoors not as good as swimming.

Indeed swimming is one of the best forms of exercise for people with asthma because the swimmer is surrounded by warm, moist air.

On the other hand if the air you breathe during exercise is cold and dry, then the asthma will be worse.

If it is warm and moist, as with swimming, then the asthma will be not be as bad.

This tells us why swimming causes less asthma attacks than running, or other forms of exercise.

However, asthma and associated allergies can be complex as some asthmatics suffer worsening symptoms from the fumes (chlorine) in swimming pools.

The amount of time you exercise important as it usually takes at least six minutes of continuous exercise to trigger an exercise-induced asthma attack, and exercising for less time than this may not be enough to trigger an attack.

For a few hours after you have had the exercise-induced asthma, repeating the same amount of exercise will no longer produce the same amount of asthma symptoms, or may even produce no asthma symptoms at all.

In this way some patients are able to avoid exercise-induced asthma either exercising with short bursts.

Therefore asthmatics are particularly suited to sports and exercise, which consist of short bursts of activity with periods of rest in between.

While long-distance or cross-country running would be a bad choice of sport because they are undertaken outside in cold air without short breaks others are possible including…

• Football or hockey, or similar sport, as they are played in brief bursts with short breaks and periods of rest in between.

• Swimming is an great form of exercise for anyone with asthma. The warm moist air in the swimming pool is less likely to trigger symptoms of asthma.

• Yoga is a another exercise for people with asthma as it relaxes the body and the mind, reducing stress, and often done indoors where the air is warm.

There is evidence that indicates that gradual exercise can make you less prone to exercise-induced asthma.

Accordingly this disease does not automatically prevent a sufferer from enjoying sport at any level.

There have been many Olympians, including medallists, who were asthmatic and suffered from exercise-induced asthma.

However having the needed medical advice, asthma management, treatment, as well as the proper coaching, training, and self-discipline that every Olympic athlete needs to have, the asthma problems were overcome.

There are steps to help you help you in reducing the severity or number of asthma attacks.

• Speak with your doctor and make sure that you are properly and safely using your asthma medications.

• Warming up and down to get your muscles ready as well as getting your lung ready.

• Be aware of the weather and environmental conditions.

• Stay fit. Aerobic exercise help’s to reduce the effects of asthma and recommended by doctors for good health.

One of the triggers of asthma is fatigue. Having strong lungs, a benefit of exercise, is allows you to avoid the fatigue that brings on asthma attacks.

Lower abdominal exercises for women are an important part of women’s health. While everybody talks about how wonderful it would be to have six pack abs, it is not the only reason to make sure that you work out this part of your body. Having strong abdominal muscles can also improve your health in other ways – for instance, giving you better posture and reducing back strain. Most people do some abdominal exercises – however, the lower abs are often overlooked.

By using one or two effective types of lower abdominal exercises for women, you can make sure that this important muscle group is also getting worked out effectively. Several of the exercises may require more equipment than you have readily available – however, most lower abdominal exercises are easy to do at home and do not require much extra equipment.

Effective Lower Abs Exercises For Beginners

Lying Leg Raises – Lie down on a flat bench. Raise your arms above your head and have your hands hold the edges of the bench or (if you have one) the hand-grip behind your head. With your legs slightly bent at the knee, raise them all the way up to the vertical position. Pause a second and then slowly lower them. Try not to touch the ground at the bottom. This control will keep tension on the abdominals throughout the exercise and will therefore increase the intensity. Repeat for your designated number of reps and sets.

Reverse Crunch – Lie face up on a flat exercise bench, raise your arms and firmly grasp the edge of the bench above or alongside your head. With your knees bent (and locked in this position), contract your abs and lift your hips to bring your knees in toward your chest – hold for three seconds and lower your hips back to the bench. Repeat for your designated number of reps and sets.

Leg Lifts Are More Advanced Exercises For Lower Abs

First of all, the hanging leg raise is one of the most effective types of abs exercises. For this exercise, however, you’re going to need a lat pull-up bar to hang from. This bar is going to need to be high enough that you can hang from it with your arms fully extended (with your hands shoulder width apart) for long enough to do the exercise – without your feet touching the floor. Then, use your abdominal muscles (you will need to focus) to move your legs up until you are sitting in the air.

Important Notes For All Abs Exercises

• Do not over train your abs. Remember that success is always a result of many efforts. Never train you abs if they are still very sore from a previous workout. Mildly sore is okay.

• Keep your abs pulled in tight through each repetition to get the maximum benefit of each rep.

• Keep your range of motion between 30-45 degrees from the floor or bench (the horizontal position). This helps to minimize the hip-flexor area movement and makes sure that the abs get their full workout.

• Always keep your spine, neck, head and shoulder in alignment to prevent strains.

• When you do sit-ups and crunches, or any other exercise that requires your hands to be behind your head, never interlock your fingers as this causes you to pull on your head and will put your spine out of alignment – which may cause strains to your spine.

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