Everyone wants that super-hero well-balanced physique. As a matter of fact, the total number of gym membership in the United States increased by 14% from 2010 to 2017 and it is expected to see another drastic rise by 2021.
However, despite the desire to get ripped, it doesn’t come easy as most people just don’t know what steps to take to get there. This is especially when it comes to achieving well-developed shoulders and muscular chests. Continue reading
In the many years that I have been going for squat, I can probably count on one hand the number of times I have seen squatters working out in proper squatting shoes.
It seems that while other athletes will wear specialty shoes for whatever sport they participate in, most squatters do not consider the benefits that proper shoes can make to their performance and strength.
Your bed’s mattress is for sleeping, not squatting.
But when you squat in flat sneakers it is as if you are performing the lift while standing on your bed. The shock absorption provided by sneakers is great when you are jogging, but the compressibility of the sole hampers the squat (and other lifts) in multiple ways.Continue reading
A proper knee flexion training will tire your quadriceps and cause sore muscles.
The general principle of strength training is that the development you desire takes place as you train your muscles with sufficient intensity to adapt and grow.
If your knee flexion training is intense enough to make those gains, it will tire your thigh muscles and cause some pain.
Especially for beginners, the effort required for productive weight training makes this pain a bit unavoidable. However, you control certain factors that can accelerate your recovery between workouts.
Why your quadriceps are sore after squats
Strength training and other strenuous exercises can trigger delayed-onset muscle aches that begin to work out about 24 hours after a productive one. It is believed that this pain is caused by micro cracks in the muscle tissues during exercise.
Changing the physical activity or exercising your muscles to fatigue are the most common causes of DOMS. Squats exercise your quadriceps, one of the largest muscle groups in your body.
Normal soreness from strength training seems to be particularly sensitive when you feel it in a muscle group the size of the quadriceps.
Eating and drinking with sore muscles
Contrary to some claims, there may be no magic potion giving DOMS the discomfort. However, soreness is a good indicator of your progress through the regeneration of the workout.
Swelling of the thighs through intense knee flexion training may not be the most comfortable, but this discomfort helps you get two to three days of muscle recovery before returning to squatting in your weekly workout rotation.
Dehydration can make DOMS more uncomfortable, so choosing water and juice over diuretics like caffeine and alcohol can help your recovery. Sports drinks provide sugar to power your muscles.
Warm up and stretching
Stretching and warming up your quadriceps before exercise can increase the elasticity of your muscle tissue and make them more resistant to tissue ruptures.
It is believed that warming up and stretching before exercise can reduce muscle soreness in the days after exercise. It is also believed that activity and stretching during your recovery days can also relieve your sore muscles.
DOMS will kick in 24 to 48 hours after your knee flexion workout or any other significant muscle strain. Your quadriceps will take up to 72 hours after this workout to repair the tissue load caused by strength training.
Some treatments, supplements or nutrients may help alleviate some of the discomforts of DOMS, but your muscles need this two to three day timeline to fully recover from a significant workout.
You should always seek advice from a qualified professional before trying any remedies or treatments that you are unfamiliar with.
Before changing your physical activity level or exercise program, contact a professional trainer and ask for a personal assessment of your goals and level of performance.
This is especially important for the safety of beginners and for those who are learning how to use new equipment or make new techniques or exercises.
How to Squat when you have Knee Pain
It is a common misconception to believe that the squat should not be performed if you have knee pain. When you have knee pain, in fact, the squat should become your best friend: In fact, it is one of the first exercises to be prescribed during the first phase of knee rehabilitation.
If done correctly, the squat trains the leg muscles and improves balance and coordination. To do the squat when you have knee pain, start with Step 1 below.
Squats and pains: Are they normal? How to avoid them?
You will certainly experience muscle pains after a particular intense workout. Especially with exercises like squats , excellent for training buttocks and legs, it can happen to experience widespread pain in all legs. One of the first questions that arise is whether it is a good thing or not.
It depends! The type of pain varies a lot, some are normal, others just to avoid. Let’s see together which:
Post workout pains
The feeling of heavy legs and aching muscles. The day after going down the stairs becomes a problem? Do you feel like walking like a robot? You are experimenting with the DOMS! Quiet though, it is a physiological adaptation of the body to training.
During your workout the muscles undergo micro fractures. During rest the muscle repairs these micro fractures and grows increasing its volume.
The legs in particular have very impressive muscle bundles and require really intense workouts. The squat is one of the best exercises to train buttocks and legs, needless to deny it, if you want results you have to do things to do the math.
But this is a workout that really goes to stress in an intense way legs and buttocks. To reduce a little pain remember not to neglect the stretching immediately after your training session and to drink a lot. You will see that with constant training your fitness will improve exponentially and the pain will be less intense.
There are pains that are not physiological at all but that are due to poor execution of the exercise. Let’s see together what and how to avoid them.
Backache: Very often, you can experience pain in the lower back. The lumbar area starts to ache already during your workout and often you do not even know if it is positive and you have to endure because you are a Spartan or if there is something wrong. Well … Stop now! There is nothing positive about lumbar pain due to the squat. The squat is an exercise that allows you to train but is also a functional exercise, or a movement that you happen to do even in everyday life.
Male joints, knees above all, but also ankles: Even this kind of pain is not at all normal and positive. In 90% of cases (we can even say in 100% once excluded previous diseases in the joints) is due to poor execution.
Whether you’re in a basketball team or playing it as a hobby, increasing your skills will help build your level of confidence and improve your performance in the games. If you are looking to improve your game, practice at home may be the most convenient way to do it.
To get better in basketball, you obviously have to play a lot of basketball. But to get a bit better than your fellow players or your opponents, you have to follow a sports-specific strength training schedule.
It is important to train especially the explosive jumping force, the core stability muscles and the shoulders/chest/triceps.
7 Workouts exercises for basketball players at home
Basketball also requires a certain physical condition, especially when we want to improve our performance. Qualities such as endurance, strength, speed and coordination should not be lacking in a basketball player’s physical preparation.
Today I am going to recommend seven exercises to improve your physical condition in basketball. They are the star exercises to improve physically in this sport.
You don’t need any special material or equipment, simply with our own body and a little imagination we can make them. If you want to receive news like this directly in your email, subscribe to our newsletter.
Continuous stroke, endurance is essential
One of the basic pillars in any sport is aerobic endurance. It is the one that allows us to endure an entire game of basketball without being unable to do so in the middle of the game due to the accumulated tiredness.
It’s easy to work with; we just have to go for a 30-40 minute run at a comfortable pace, without ending up too tired.
Ideally, this time should be gradually increased to run between 60-75 minutes. This will ensure, along with the rest of the exercises that we are in good physical condition.
This type of exercise is ideal for 2-3 times a week, although if we are short of time, one can be enough, although, as we say, starting with 30 minutes and gradually increasing to reach 60-75.
This is one of the most complete exercises to work the strength of the upper and lower body. When burpeying we work on the upper part of the bending part and the lower part of the train when we jump.
This exercise, also its corresponding part of resistance, since doing more than 15-20 repetitions costs you money.
With the jump, you also work on leg power, a very important aspect in basketball because of the large number of jumps that are made during a game. An interesting variant for basketball may be to throw the ball in when we do the jump, catching the ball at the end of the flexion.
Abdominals, essential for stabilizing the middle area
An essential area that we have to work on to ensure that there is good coordination between upper and lower body, as well as to avoid many injuries. We can do the typical crunches consisting of lifting the upper back off the floor.
But I like isometric abdominals or flat irons better, where we have to hold the position with elbows and feet on the floor.
You can work on your abs every day, but if you want to get some intensity and improve your strength in this area, it is best to work on them a couple of times a week.
As an abdominal training session we can do 6-8 series of 15-20 repetitions. If in every series or every other series we vary the type of abdominal exercise, the training will be much more complete.
Climb stairs to improve leg power
Climbing stairs is a very complete exercise for the basketball player. It works the explosive force, very important in the jump, and also the resistance.
Obviously, we are not going to walk up the stairs, but in a way that involves more intensity: running, jumping one at a time, two at a time, on the lame leg or with feet together.
I recommend that you start with something simple, going up some stairs with 10-20 steps as a race, resting on each climb while we walk down. Little by little we can put more intensity into it like climbing on feet together, two by two or on the limp leg, also playing with the number of steps and the series.
Sprint, a fast player is a better player
The sprints or short distance races will improve our speed on the course. Series of 20-50 meters can be made at maximum speed. Since the idea is to do the sprint to the maximum, respect a prudential rest time of a couple of minutes to rest completely, so you can do the next one “to the fullest”.
Start by doing 4-6 series of 20-30 meters to, little by little, get more distance and more repetitions.
As the sprints are at maximum intensity, it is very important that a correct warm-up is carried out beforehand, in order to avoid injuries.
Don’t get into the speed series without warming up, jog a little earlier, move your joints and stretch gently. Start with progressions, from less to more, before doing the first series of speeding.
Coordination ladder, another way to improve the coordination of our feet
Coordination is also a crucial aspect of basketball that we often forget to train. Exercises with the coordination ladder will allow us to work on this aspect in an efficient and fun way. Don’t worry about the ladder, you don’t need to have it, you can paint it on the floor with chalk or do it with hoops.
Doing exercises like the ones you see in the video will allow us greater agility when we move around the court, bounce the ball coordinated with displacement movements and move better in defensive gestures.
At first you will find very complex or difficult exercises, but it is only a matter of time before you get them and notice how your coordination improves.
Stretching, the great forgetfulness but essential
No doubt they are the great forgotten ones of basketball and many sports. Stretching exercises will allow us to have muscles with better movement capacity, in addition to being a method of prevention against injuries. The leg muscles will be the most important, although the upper body should not be neglected either.
I would recommend one session a week of stretching, including the main muscles such as the hamstrings, quadriceps, abductors and calves.
The stretching exercise will be maintained for 15-20 seconds while we breathe calmly. We will repeat each exercise three times. Over time you gain flexibility and that translates into higher quality of movement and less risk of injury.
As you can see, you can do these exercises on any basketball court, without any material. You can include a training session with all the exercises, as a circuit, or choose some of them and work on them on different days.
What is unquestionable is that your physical condition will improve and you will notice it on the court. Training tips and special weight training for basketball players
A good basketball player needs the right training, from warm-up to strength exercises
In addition to stamina, sprint and reaction speed as well as tactical competence, basketball also depends on its ability to bounce and assertiveness.
The above mentioned skills are usually sufficiently trained in special basketball training. Bounce and assertiveness can also be improved very efficiently with a suitable strength training plan.
A basketball game in a team is great fun. Of course, a good basketball player needs the right training. If you find basketball interesting and would like to play it yourself, you should first familiarize yourself with the basics as a beginner.
Warm up and stretching
Basketball training usually begins with a few warm-up exercises, which is an important part of the workout. Recommended are running exercises with ball. In this way, the player can run and on the other hand already has a relation to basketball.
After warming up, you should do some stretching exercises to reduce the risk of injury. Afterwards, the actual exercises begin for the different techniques.
Dribbling and pass exercises
For beginners, it is advisable to start with various dribbling and passing exercises. In this way, the player can develop a feel for the ball.
It is of course important that you have the right coach, who also fights the actions themselves and thereby teaches the right techniques, because teaching yourself the basics basketball itself is quite difficult.
One of the first lessons, for example, is how to dribble with the right or left hand, or how to change hands while dribbling. The pass exercises include various passes such as ground or chest passes, through which the player learns to play a precise pass.
Layers and throws
Also, layers and throws are an important part of the training program. These actions should train beginners in great detail to help them learn how to control their throws. In addition to the attack behavior, the correct defensive behavior must be trained.
Attack and Defense Systems
Once you’ve learned the basics of basketball, it’s a good idea to continue training because there’s always something that can be improved.
On this basis you can then deal with special actions such as varied base layers, complicated moves or various attack and defense systems.
It is important that the individual players not only improve their technique, but also pay attention to the coordination with each other, because after all, basketball is a team sport. Therefore, not everyone can do their own thing if the team is to work well.
So every player has to know where he stands and what he has to do.
Strength training for basketball players
For a long time, strength training was disregarded when it came to improving performance in a particular sport. But now many coaches have undeniably acknowledged that weight training can have a positive effect on skills for almost any sport.
Dumbbells and fitness machines have also found their place in basketball. We explain what you should look out for as a player in the training design.
You may notice that this training session does not include exercises for the abdominal muscles. As a rule, during normal basketball training as a warm-up or cool down, this area of the body is sufficiently worked on, so you do not have to burden it again during the actual strength training.
Be sure to adjust the intensity of your strength training sessions to match your basketball season. This may mean that you need to make minor changes weekly.
For example, if you play in a league, it is not wise to include many heavy dumbbell workouts during those months of high game play. In the preparatory phase of the off-season, however, would have come for the perfect moment.
The following sample plans illustrate how you can optimally combine strength training with basketball training:
Monday: Basketball (focus on training: stamina and play)
Tuesday: Strength training as suggested above
Wednesday: rest day, no training
Thursday: basketball (training focus: technique and tactics) + strength training as on Tuesday
Sunday: rest day, no training
Monday: basketball (training focus: jump training and technique) + strength training, but only dips and pull-ups, because the legs were already heavily burdened by the jump training
Tuesday: rest day, no training
Wednesday: Strength training, complete unit as described above
Thursday: Basketball (main focus: technique and tactics)
Friday: Basketball (Game)
Saturday: Strength training, complete unit as described above
Sunday: rest day, no training
Overall, when you combine basketball and strength training, you will achieve a considerable amount of training that you should not expect to experience overnight, and that you cannot do without health losses anyway.
Therefore, gradually increase your training load by gently increasing the amount and number of strength training sessions every two to three weeks.
In addition, look for a carbohydrate-rich diet that will provide you with the energy needed to withstand the physical strain at its best.
Whole grains, cereals and fibrous vegetables are the ideal ingredients for this purpose and should be a regular part of their daily meals.
Lean meat, eggs and low-fat dairy products provide you with the necessary building blocks to regenerate and strengthen your damaged muscles.
Are you ready to build a formidable strength-training routine using the Smith machine?
You might want to check out our TOP PICKS for the equipment you need at home or to set up a mini gym right in your home.
Apart from the machine, most people struggle to hit that peak performance because they don’t have the right gear, especially training footwear that will give them a grip with the floor — and ensure they don’t slip or shift while doing the front squat.
When you’re ready to do the front squat, here are the 11 steps to follow:
Step #1: Adjust the Barbell and place it shoulder height on the Smith machine
Step #2: Adjust the Barbell and place it shoulder height on the Smith machine
Step #3: Load up the Barbell with the exact weight you prefer
Step #4: Perform the exercise first using the weight of the bar
Step #5: Add more weight once you’ve developed proper form
Step #6: Continue increasing the weight gradually to suit your strength.
Step #7: Move behind the bar
Step #8: Spread and extend your hip-width apart
Step #9: Put your hands on the bar, mostly shoulder-width apart
Step #10: Bend your elbows and make sure it’s facing forward
Step #11: Keep your upper arm parallel to the floor.
Finally, push through your heels. Straighten your legs so that it comes back to the starting position.
When you’re exhausted (you certainly will), you can recover quickly, I’d recommend you take 0+ Oxygen Plus, this gives me a heavy dose of energy for another high-intense workout.
In general, the front squat workout is powerful. The good news is that when you do it on the right equipment, results can be dramatic.
One of such workout equipment is the smith machine. The Smith machine is a type of strength equipment that is used when training with weights. It consists of a barbell that is maintained between two steel rails and can only move vertically.
The benefits of the Smith machine, as opposed to free weights, are, it is safer and you can
The importance of physical workout and training to be able to live a healthy life cannot be overstated here. If you are looking for an effective training method or regime you will find quite a number on the internet.
Sadly, you find the so-called fitness training experts giving you overwhelming information in regards to physical training.
With many options available, sometimes picking or choosing the best training strategy can be troublesome.
In this in-depth article, we’ll show you the best way to use your resistance bands for Barbell squats as well as =&0=&
One of the alternative methods of physical training that has always been advised is barbell squats and you will understand why because it comes with a number of benefits.
This makes your muscles have a workout that is much better. This exercise will enable the building of a reinforced lower back and of course the abdominal muscles.
This consequently will provide you with a greater balance and stability and good posture which will help you in the prevention of both injuries and falls.
What’s more, barbell squats will enable you to develop thighs of steel. According to a study by Scielo, elastic bands are very effective in offering elastic resistance (ER) throughout a strength training exercise. For both athletes and untrained individuals, the band can deliver varying results at the end of the day. But overall, it works.
Even with all the benefits that are associated with Barbell Squats, sometimes you may need to use every workout strategy available as possible for efficient and effective overall workout.
This is for the purpose of you being able to have progressed in your training especially when progress is impeded.
One workout variation that can help you to get your workout interesting and to be able to progress further is by employing the use barbell squats with resistance bands.
Barbell squats with resistance bands
Before you start with this workout variation, it is important that you understand that it is most suitable for those who have achieved physical fitness at an expert level and have the experience of exercising.
The equipment that you will need often include barbell,resistance band, and squat rack. If you want to get started, it is important that you consider these two tricks in adding bands. First, ensure that the bands are correctly secured.
Trust me you would not like the experience of getting snapped in your face with what really can only be compared to a giant slingshot.
Here are some exercises you can do with the resistant band while standing — front leg raise.
Secondly, it is advised that you reduce the weight amount considerably that you usually lift. This will allow you to be able to get used to the resistance change and proceed accordingly by adding weight until you are able to reach the weight you were aiming for.
Consequently, here is the best approach to implementing the Barbell squats with resistance bands:
Hook the particular weight on a pole around a dumbbell that is heavy and lower than the squat rack and after that around the weight plates bar that is on the outside.
The weight should be put on shoulders and subsequently squat down.
Be able to stand back up as quickly as possible while you are still under control.
Best tips for performing Barbell squats with resistance bands
You should keep your eyes up
It is important that you use your momentum for the purpose of lifting the weight up when the weight is heaviest at the top.
On your way up, you should keep your breath out and your core tight.
Importance of doing Barbell squats with resistance bands
1. Enhanced jump performance
According to a study done in 2015 by Hrysomallis, if you are able to train using resistance bands with the combination of Barbell Squats — then you will be able to enhance your power for the acute jump. The exercise is better compared to other training techniques such as static stretching.
As the women were training twice a day with the use of resistance bands, their insulin, fasting glucose, post-prandial glucose and C-peptide were observed.
Other fitness metrics such as physical strength, body fat and weight were also evaluated. By the end of the training period, the women were able to get fitter which resulted in their diabetes being put under control.
3. Increases Sprint Speed
Another study done by G. Francis Cisco and others and found in journals.lww.com established that the combination of resistance bands and heavy barbell squats resulted in lower body workout that is quicker. The leg muscles are able to be activated and made efficient.
4. Developing Strength
When you employ the use of a combination of resistance bands and barbell squats, you will be able to go beyond the workout plateaus while developing strength safely.
It is often advised that sometimes you may need to take workout breaks to enable your body to be given time to adjust and accommodate your workout.
But while taking a break is beneficial,the only way you will be able to thrust yourself into the next level of your workout is by working harder and over a considerable period of time.
That is the best way you will be able to progress and that means there is no substitute for hard work. There may be shortcuts to building muscle but trust me they will not be able to last longer.
It is also important that when you are choosing resistance bands that you only consider those made from high-quality materials.
Using the heavy duty bands is the only way you will be able to achieve effective physical exercise of your back, core, legs, and neck.
Getting Started with Building Muscle Using Resistance Bands
Resistance bands, or exercise bands, as they are sometimes called, are great for helping you develop your muscles. These were originally developed for use in physical therapy, but because they are so versatile and effective, they spread quickly to general use.
They are favored among coaches and coaching enthusiasts because of their portability and adaptability.
Resistance bands are ideal because they give you an almost infinite number of positions to use to target your different muscles from different angles.
You will have a greater range of motion when you train with tapes, especially if you compare to the use of a weight machine that controls the beginning and end of your exercise. The bands allow you to vary your exercises and to create resistance from several angles.
This maximizes the stress on your muscles that contributes to muscle growth. You can customize your workout using bands with different amounts of resistance. For example, when the number of repetitions is high, choose a group whose resistance is lower.
When you want an intense workout with fewer repetitions, use a group with the highest level of tension with which you can complete the set.
For even more versatility, you can make the exercises more difficult by grabbing the band with your hands close together or using two bands at a time instead of one. When working with exercise bands, it is always best to train your larger muscle groups first.
The resistance band exercises that you can do to build muscle in your upper body are:
Chest: Chest Breast, Chest Press, Push-Up Resistance Band
Back: Lat Pulldown, Standing, Bent Over Row, Rear Deltoid Fly