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Recent Blog Entries tagged with: "exercises"

 

Pull-up & Chin-up Guide | How to do Pull-ups & Chin-ups
Apr 21st, 2010 - written by Stephan in Strength Training (0 comments)

Without doubt, pull-ups and chin-ups are one of the most effective basic exercises to develop a muscular upper body. They work a large number of muscles simultaneously and, through different grip setups and techniques, offer many different training variations.
pull_ups_chin_ups_technique_01

Pull-up Benefits

StrengthPull-ups are a great exercise to strengthen almost all upper body and arm muscles, including the hand's gripping strength.
MusclesDoing Pull-ups on a regular basis can develop an impressive upper body.
BalancePull-ups help maintaining the upper body's muscular balance by compensating the popular pressing exercise for chest and front shoulders.
SimplicityPull-ups require nothing but a fixed horizontal bar or something similar to grasp. Once you're able to perform a few pull-ups, you can train virtually anywhere.
VersatilityA variety of grip setups and many training techniques make pull-ups a versatile and interesting exercise.

Basic Pull-up Instructions

  • Stand below pull-up bar and grasp it with wide overhand grip. Hang on bar.
  • Bend your knees and cross your lower legs.
  • Pull your body up until your upper chest reaches the bar. Look up and keep chest up, leading toward the bar.
  • Return with same speed. Keep the arms very slightly bent at the bottom of the motion to maintain the muscular activity. Simultaneously let your your shoulders be pulled up by the bodyweight.
  • Repeat.

The Difference Between Pull-ups and Chin-ups

While the basic pulling movement is the same, pull-ups and chin-ups differ in the hand's grip setup.

Pull-upsChin-ups
pull_up_01

chin_up_01

Palms facing away from you involves less arm flexor muscles and more back. It is harder. Palms facing you involves less back muscles and more arm flexors. It is easier.

Pull-up Techniques

Especially for beginners pull-ups a are a major challenge. Not only do they require a good relation of strength and bodyweight, but also a very specific muscular coordination that can only be improved by doing it.

Don't stick to Lat Pull-downs for too long. Even if you're strong enough to sit and pull down about your bodyweight, it doesn't mean you're able to do a single correct pull-up, because you're not accustomed to the specific technique. Any great performance on the pull-up bar comes from hard and consistent training.

Beginner's Techniques

Lat Pull-downs
front_pulldown_01

  • Introduction to the basic movement patterns of arm and shoulder joints.
  • Adjustable training weight.
  • Different grip attachments.
Assisted Pull-ups, Machine
assited_pull_ups_01

  • Closely related to free pull-ups.
  • Bodyweight is supported by training weight.
  • Usually allows wide and neutral grip setup.
  • Two separate handles allow an upright posture.
Assisted Pull-ups, Elastic Band
elastic_band_pull_ups_01

  • Free pull-up technique.
  • Bodyweight is supported by an elastic band you either kneel or stand on.
  • Adjustable training level by selecting from different elastic bands.
Assisted Pull-ups, Training Partner
assisted_pull_up_02

  • Free pull-up technique.
  • Requires a certain level of basic strength.
  • Bodyweight is supported by the training partner, at least during the pull-up movement.
Negative Pull-ups
negative_pull_up_01

  • Free pull-up technique.
  • Requires a certain level of basic strength.
  • No external support.
  • Grasp pull-up bar while standing on elevation and, as slowly as possible, perform only the negative movement.
Partial Repetitions
partial_pull_ups_01

  • Free pull-up technique.
  • Requires a certain level of basic strength.
  • No external support
  • Grasp pull-up bar and pull body about half way up.

Advanced Techniques

Weighted Pull-ups
weighted_pull_ups_01

  • If you can do 10 or more pull-ups, you may want to use a weight belt/chain to add some weight. Alternatively use a rucksack with weight plates (or books, ...) in it or hold a dumbbell between your feet.
Slow Negatives
slow_negative_part_pull_ups_01

  • Putting the emphasis on the negative part of the motion will activate a maximum number of muscle fibers.
  • Pull you body up as usual and take about 4-5 seconds to return to the starting position.

Pull-up Variations

Wide Overhand Grip
pull_up_01

  • Choose a more than shoulder-wide grip distance. You elbows should be bent about right-angled at top of motion. A too wide grip distance will limit the range of motion.
Close Overhand Grip
pull_up_close_grip_01

  • A shoulder-wide or even closer grip distance requires your arms to be bent almost completely, resulting in a higher demand of the arm muscles.
Neutral Grip
pull_up_neutral_grip_01

  • Usually the neutral grip is setup slightly wider than shoulder-wide apart. It allows a comfortable hand position and an even training of back and arms.
Close Neutral Grip
pull_up_close_neutral_grip_01

  • The close neutral grip distance trains more arms, less back.
Reverse Grip
chin_up_01

  • As mentioned above, reverse grip pull-ups are also called chin-ups. They put more emphasis the arm flexors, less back.
Wide Reverse Grip
chin_up_wide_01

  • To involve more back when doing chin-ups, choose a wide reverse grip, provided your wrists tolerate this setup pain-free.
Mixed Grip
pull_up_mixed_grip_01

  • Mixed grip is a combination of neutral and overhand or underhand grip. Remember to train both sides evenly.
One Arm Reverse Grip
chin_up_one_arm_01

  • If you're strong enough, you can do one arm chin-ups. It requires an excellent relation of strength and bodyweight. Because of its high demand one arm chin-ups usually aren't part of a normal training routine.

Common Mistakes

  • Straight Arms. Extending the arms completely disables all major muscular activity for a moment, which may result in overstressed passive structures, such as tendons and ligaments.
  • Swinging. Try to keep hips and legs as stable as possible. Don't kick legs and don't swing back and forth.

Exercise Guide Links to Pull-ups & Chin-ups

Pull-up
Pull-up, Assisted
Pull-up, Behind Neck
Pull-up, Close Grip
[linkexercise]bodyweight_v_grip_pull_up[/linkexercise]
Chin-up

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tags: pull up |  chin up |  strength |  muscles |  exercises |  technique |  strength training | 





The Best Six-Pack Ab Exercises
Mar 2nd, 2010 - written by Stephan in Strength Training (0 comments)

At first glance, the best and most effective six-pack ab exercise won´t be recognized as abdominal-specific, because it isn´t the classic and very popular exercise like crunches, leg raises or sit-ups that I´m talking about. Obviously, even crunches don´t offer a really functional core training, hence there are much smarter ways to train and shape the center of your body.

Six-pack Abs Requirements

To get six-pack abs, you have to meet two essential requirements:

MusclesStrong core muscles are the basis, not just for good-looking abs, that is nothing more than a pleasant side-effect, but for a pain-free back, a good posture and an outstanding training performance, which requires the core muscles to be as strong as possible.
Body FatMen need to have a body fat percentage of 10% or lower to show a six-pack ab. Otherwise they remain hidden below a layer of body fat. That, however, means no functional disadvantages at all, you simply don´t have visible abs.
Therefore you have to keep your body fat as low and core muscles as strong as possible.

Complex Training vs. Isolation Training

Currently, the most popular ab exercises are isolation exercise that involve certain rolling-in movements of the upper body, which is no functional way to train your abs. The main purpose of all core muscles is to stabilize the trunk against external forces. Beside stabilization, the obliques serve as torso rotator. Let me summarize:

Isolated core training through upper body roll-ins or side-bends is a meaningful act, but does not provide a functional and natural way of core strengthening.

Also the percentage of body fat, as the second important pillar for a six-pack abs, can be influenced more effectively by doing functional and complex exercises, since you activate a large number of muscles simultaneously. This leads to an increased hormone secretion and increased fat burning. A reduction in body fat requires a certain amount of active muscle and an adequate diet, which leads to insight number two:

The more muscles you activate simultaneously during an exercise and the more muscle mass you own, the higher your potential for burning body fat. Therefore you have to do complex exercises, requiring a signficant and functional participation of your core muscles.

The List: The Best Six-pack Ab Exercises

I will divide this list into two categories:

  • Ab Exercises whose target muscles are mainly abs.
  • Non-Ab Exercises that activate a large number of muscles and put high demand on your core muscles.

Ab Exercises

Exercise NameImage and LinkComments
Crunches, Seated
seated_crunch_115x115

It is a very effective crunch variation. You can easily adjust the training resistance to even hard levels. The advantage over crunches is the nonexistent external pressure on the vertebral bodies.
Plank
plank_115x115

Plank is an easy-to-do stabilizing exercise. Beware to keep your abs tensed and to avoid any hyper-extension of the lower back.
Side Plank
side_plank_115x115

Side planks train you obliques. It relates to planks and involves many other muscles to keep up the position.
Russian Twist, Seated
russian_twist_weightplate_115x115

It is a great exercise for obliques while abdominals serves as stabilizer. Remember to avoid any lower back hyper-extension throughout the motion.
Mountain Climbers, Floor Sprint
mountain_climbers_115x115

Das eigentlich Anziehen der Beine wird allein von der Hüftbeugemuskulatur realisiert, die einseitigen Lastwechsel und das Beugen des Oberkörpers aktivieren jedoch sehr stark die schrägen und geraden Bauchmuskeln. Die Liegestützposition erfordert eine Anspannung beinahe aller Muskeln der Körpervorderseite.
Reverse Crunch
Reverse_Crunches_115x115

The upper back fixation combined with the hip pull up results in a significant abdominal workout while relieving the lower back.

Non-Ab Exercises

Exercise NameImage and LinkComments
Front Squat
barbell_full_front_squat_115x115

Front Squats are a fantastic leg workout that requires your torso to be kept as upright as possible, which on the other hand implies high stabilizing effort of your abdominal muscles. The large number of participating muscles makes front squats one of the most effective exercises ever.
Suitcase Squat
suitcase_squat_115x115

It is a squat variation that, depending on the level of resistance, will train your complete muscles, especially obliques.
Overhead Squat
overhead_squat_115x115

Holding the barbell above your head is a real challenge for your upper body muscles, while the lifted center of gravity put more emphasis on stabilizing the trunk. Like front squats, it is one of the most effective exercises.
Renegade Row
renegade_row_115x115

Balancing the side-to-side load changes really train all core muscles, especially obliques. At the same time the dumbbell pull-up movement and push-up position hit all back, chest and arm muscles, which makes it an extremely demanding exercise.
Barbell Deadlift
barbell_deadlift_115x115

Deadlift, as one of the classic power lifting and strength training exercises, focuses on training your thighs, lower back and traps. Thus, it is one the best six-pack ab exercises, because he use of relatively high workload enforces a very complex muscular activity

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tags: six pack |  exercises |  advice |  strength training | 





How to Do Shoulder Dislocations
Mar 1st, 2010 - written by Stephan in Flexibility (0 comments)

Shoulder Dislocations are a great dynamic flexibility exercise to stretch your chest and front shoulder muscles, to correct the posture of the upper torso, to prevent you from shoulder pain from working out and to improve the flexibility of your shoulder articulations, which is increasing your overall upper body training performance.
stretching_shoulder_dislocation_01

Why You Should Do Shoulder Dislocations

If you spent plenty of time in seated position, whether it is in the car or at the desk, your upper back will sooner or later have the tendency to develop a hyper-kyphosis, caused by shortened chest and shoulder muscles weakened upper back muscles. The same is true for almost anyone who is doing a regular strength training for chest and front shoulders. Non-balanced shoulder joints are one of the main sources of shoulder pain.

Symptoms
  • Slouching Shoulders
  • Upper Back Hyperkyphosis
  • Shoulder Pain
ReasonIncorrect Seated Posture
ExamplesOffice DeskCar
office_desk_hyperkyphosis_01

car_seat_hyperkyphosis_01

ReasonStrength Training
ExamplesPushing Compound ExercisesPushing Isolation Exercises
bench_press_image_01

butterfly_image_01

How to Do Shoulder Dislocations

Shoulder Dislocation Equipment. You need one of the following things. The use of flexible equipment like towel or belt allows more convenient wrist angles. However, if you want to use a rigid stick, go for a wooden broomstick or PVC stick.
  • Broomstick
  • Rope
  • Towel
  • Belt
Shoulder Dislocation Technique. Choose an adequate grip distance and hold, let´s say, the broomstick on front of your thighs. With arms straight lift it above your head and move back behind you down until the broomstick reaches your hips. Return and repeat several times.
  • Grip Distance. It is important to begin with a wide grip and to gradually decrease the grip distance as your shoulder joints become more flexible.
  • Straight Arms. Keep your arms as straight as possible throughout the complete motion.
  • Chest and Back Muscles. Squeeze your back muscles and pull your shoulders together. Keep your chest muscles relaxed.
  • Tense Your Core and Hip Muscles. Tense your abdominal muscles and your glutes to prevent your lower back from hyper-extending.

Video

Common Mistakes

  • Range of Motion. Choose an adequate grip distance. If you can´t perform the full motion, widen your grip.
  • Overall Posture. Don´t hyper-extend your lower back. Tense abdominals and glutes to keep your torso as upright as possible.
  • Execution Speed. Don´t go too fast. Concentrate and on an error-free movement.

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tags: shoulder |  dislocation |  flexibility |  stretching |  exercises | 





Bench Press Video Tutorial | Training Technique | Tips and Tricks
Feb 27th, 2010 - written by Stephan in Strength Training (0 comments)

Finally I had the opportunity to create a Youtube video out of the Bench Press Tutorial video files. Have a look!

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tags: bench press |  video |  youtube |  exercises |  advice |  technique | 





Push-ups: Correct Training Technique and Variations
Jan 17th, 2010 - written by Stephan in Strength Training (0 comments)

Introduction

Without doubt push-ups are the most popular bodyweight exercise. They strengthen almost the entire body, especially chest, shoulders and arm muscles, they are available in many variations, you can do them without any equipment and the technique is quite easy to learn. Yet, it takes some basic knowledge to do push-ups correctly, because like with any other strength training exercise, also push-ups bear the potential of mistakes that may lead to injuries and pains. Therefore read this guide to a correct push-up training technique.
push_up_image_02

Push-up Benefits

StrengthWorking with your own bodyweight requires great effort and makes push-ups the a perfect exercise for strengthening the muscles of the torso.
Muscle GrowthAnyone who does push-ups on a regular basis may soon be pleased to develop some muscles. Push-ups mainly build chest, front shoulders and triceps muscles.
EffectivenessBesides the dynamically active muscles push-ups also put high demand on many stabilizing muscles, which an almost total body workout out of this exercise.
SimplicityA great advantage is the simplicity of push-ups. You can do push-ups almost anywhere and anytime.

Push-up Technique

  • Place your hands slightly more than shoulder-wide apart on the floor.
  • Then extend you body, place feet with toe tips on floor as well and hold your body above the floor while keeping your arms almost extended.
  • Now bend your elbows and lower your body until the chest almost touches the floor and your elbows are bent about at right angles.
  • Press your body up into the starting position, elbows remain slightly bent.
  • Repeat as often as possible, provided a correct training technique.

Push-up Setup

HandsPlace the hands slightly wider than shoulder-wide apart, not too far away. Let the fingertips point forward.
WristsPlacing the palm flat on the floor can occasionally lead to pain within the strongly extended wrists. In this case, it is better to do the push-ups on the fists or with handles, which allows the wrists to stay straight.
Upper ArmsHold your upper arms between almost perpendicular to the upper body or close to the upper body, depending on the type of push-up.
WaistKeep the abdominal muscles tight. Shoulders, hips and ankles form a straight line. Do not allow the body to sag.
GlutesAlso keep the gluteal muscles tight. Along with the abdominal tension it prevents the body from sagging.
HeadKeep the head aligned to the spine in a neutral position and look down.

Push-up Variations

There are a variety of push-up variations that make this exercise either lighter or heavier or have that shift the demand on different muscles involved.

NameImageTarget MuscleLink
Push-up
push_up_image_115x115

Pectoralis Major, SternalPush-up
Push-up, Close Grip
close_grip_push_up_image_115x115

Triceps BrachiiPush-up, Close
Push-up, incline
incline_push_up_image_115x115

Pectoralis Major, SternalPush-up, Incline
Push-up, decline
decline_push_up_image_115x115

Pectoralis Major, ClavicularPush-up, Decline
Push-up, Diamond
diamond_push_up_image_115x115

TricepsPush-up, Diamond
Push-up, with Elastic Band
elastic_band_push_up_image_115x115

Pectoralis Major, SternalPush-up
Push-up, on Knees
easy_push_up_image_115x115

Pectoralis Major, SternalPush-up, On Knees
Push-up, One Arm
one_arm_push_up_image_115x115

Pectoralis Major, SternalPush-up, One Arm

Common Mistakes

Overextended WristsAs mentioned before, some people may experience pain from overextended wrists. In this case it is better to perform the push-ups on the fists or with special push-up grips.
Sagging body.
Head LeadingDuring push-ups keep neck and head aligned to the body. Move your chest to the ground and let your head follow the motion.
Looking aheadTo avoid unfavorable strains or injuries in the neck, it is very important to look down in a neutral fashion while doing push-ups.
Upper Arm AbductionFor the shoulder joints secure the upper arm angles are between slightly below perpendicular to the body and near besides the body.


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tags: push up |  technique |  exercises |  muscles |