The Boomerang is the kind of workout that comes back and bites your six.
Smoothie Diet
POPSUGAR spoke to two trainers about the benefits of compound exercises like push-ups, squats, and burpees. Check out our favorites.
It is unbelievable the number of exercise options available to you. No matter your training goals, there are a plethora of movements you can implement in your program. What follows is a list of hundreds of exercise options delineated into various categories to assist you in designing training programs, such as the examples below. Click on each category...
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Relieve upper body tension with these 8 Upper Body Stretches. Start adding these neck and shoulder stretches to your daily routine.
Try this chest and back workout and get your body ready for tank top season! This set of 10 upper body exercises is perfect for toning and shaping the muscles and giving your bust line a lift!
Learn more about proper upper body training and include these 3 moves in your upper body workouts to help you avoid injury!
Shoulder Flexor Stretch Shoulder Flexor, back view Shoulder Flexor and Depressor Stretch Shoulder Extensor, Adductor and Retractor Stretch Shoulder Extensor, Protractor and Elevator Stretch Shoulder Adductor, Elevator and Protractor Stretch One-Arm Shoulder Flexor Stretch Shoulder Adductor and Extensor Stretch Shoulder Flexor Depressor Retractor Stretch Shoulder, Back and Chest Muscle Movements
Upper body tendon strength FREE workout developed by Darebee.
Here are five effective exercises to combat Upper Crossed Syndrome (UCS), which will strengthen the weakened muscles running along the posterior chain (back) of the body.
Different color coded push plates focus on the muscles to be exercised. Heavy-duty push plate system offers multiple positions and angles to sculpt and maximize upper body contour. Burn calories and get stronger with this innovative system and achieve full body strength and fitness training. Portable and easy to assemble and store. High quality, non-slip padded handle.
Have you been noticing some strange symptoms in your thigh? If numbness, tingling and pain have you concerned, it could be meralgia paresthetica. Read on to find out how to alleviate this condition.
Arms of steel workout
These simple shoulder exercises for kids can help improve upper body strength and optimal fine motor development.
If you think squats and deadlifts are good enough to grow your glutes, then think again. Growing that backside is way harder than you think...
Want to be able to walk without hip tension, bend without back pain, and stay strong as you age? Here are six easy exercises you can do to prevent some of life's most annoying aches and pains.
If you're looking to reduce arm fat and tone sleek, sexy muscles, you need to try these ten upper body dumbbell exercises!
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Discover a list of 51 Body weight exercises that you can use to condition every muscle in your body at home without equipment.
Six-pack, here you come!
What are push and pull workout plans? They’re simple but effective ways to get a balanced workout. When someone says, “yeah, I lift”, we often think multiple days in the gym consisting of chest, back, shoulders, arms and the dreaded leg day. That is the “traditional” way to lift, right? Dividing muscle groups into different lift days, although not bad, […]
This exercise targets all the muscles that make for a sexy back
Runners Knee is a condition characterized by pain behind or around the kneecap. Poor kneecap tracking is believed to be the main cause this condition. The kneecap (patella) slides over a groove on the thighbone (femur) as your knee bends and straightens. If, for example, the front thigh muscles (quadriceps) are weak or imbalanced, the resulting muscle imbalance can pull the kneecap to the left or right of the groove, causing pressure, friction, and irritation to the cartilage on the undersurface of the kneecap when the knee is in motion. Overuse/overload of the quadriceps - especially running, going up and down stairs - can cause this condition to flare up, as can poor exercise techniques, e.g. a poorly fitting bicycle, improper footwear etc. Causes of Knee Maltracking Muscle imbalances / weakness or inflexibility in the muscles that support the knee, and mechanical errors can cause poor knee tracking. There may be multiple factors involved. Muscle imbalances in the lower body, especially the quads are common. Tightness of the muscles and tendons can also pull the kneecap toward one side. In females, the increased inward slant of the thigh towards the knee is believed to the reason they are at higher risk of developing Runners Knee / Patellofemoral Pain Syndrome Mechanical errors include misaligned joints in the foot or ankle; a kneecap that is located too high in the joint; flat feet / over pronation. Pronation is the normal inward roll of the foot as the arch collapses after heel contacts ground during walking or running. Over pronation causes excessive internal rotation of the lower leg and knee. MUSCLE WEAKNESS / IMBALANCES / TIGHTNESS CAUSING POOR KNEE TRACKING INCLUDE: Weak Quadriceps: Quadriceps (front thigh muscles) strengthening exercises are considered to the most important exercise, in most cases, for correcting poor knee tracking. The quadriceps controls the movement of the kneecap. (They are attached to the kneecap and then to the top of the shine bone by tendons). Imbalanced Quadriceps: Sometimes the quads (there are four divisions) are imbalanced. The inner quad pulls the kneecap inwards and the outer quad pulls the kneecap outwards. If the inner quad is weak, the stronger outer quad tends to pull the kneecap off center. In this case, exercises to strengthen the muscles of the inner quadriceps are particularly helpful Weak Hamstrings: Another imbalance can occur when the muscles in the front of the thigh are significantly stronger than the muscles in the back of the thigh (the hamstrings). If your hamstrings are weak, your quads have to work harder. Tight hamstrings cause increased pressure between the patella and femur. Tight Iliotibial Band: The iliotibial band (a fibrous band of tissue on outer thigh that extends from the hip to below the knee) also affects knee stability. If too tight, this muscle/tendon of the outer thigh can pull the knee to one side. A tight iliotibial band can also cause Iliotibial Band Syndrome. Weak Hip Abductors: The hip abductors (muscles on the outer thigh involved in moving leg to side) also help support the knee. Strengthening these muscles may also improve runners knee. Runners Knee Symptoms Pain, typically diffuse pain, in front, around or beneath the kneecap. More pain and/or feeling of joint instability after climbing stairs, jumping rope, running, or after a period of sitting. There is extra pressure between the kneecap and thighbone when the knee is bent at a right angle as when sitting. The kneecap is pressed towards the femur. If there is already irritation of the cartilage on the underside of the kneecap, discomfort or pain results. Even sleeping in a curled up position can cause pain when the condition has flared up. Contracting the quadriceps, as when going up or down stairs, also causes increased compression of the knee joint. Sometimes after activities that have activated the quadriceps, it feels the knee is being pulled to one side. Sometimes a clicking, cracking or crunching sound is heard when the knee is bent or straightened. This is the kneecap slipping back into the groove. An X-ray or MRI of the knee can show if there is damage to the cartilage or if the patella is displaced or tilted. A tilted patella may be correctable with exercise if the tilt is caused by a muscle imbalance. Runners Knee Treatment Rest : (not total rest) Temporarily avoid activities that cause extra stress on the knees such as squatting/kneeling or high impact activities like running until the pain subsides. Swimming or low-impact activities such as working out on an elliptical trainer are fine. Avoid squatting/kneeling as a bent knee causes extra pressure between the patella and femur. Avoid leg presses where you support your weight with a bent knee. Straight leg lifts are safer. As you get stronger, partial squats are ok Icing: Applying Ice to the knee, especially after exercise may reduce pain and swelling. Don't ice for over 20 minutes at a time to prevent frostbite. Elevating the knee above the level of the heart while icing helps in reducing the inflammation. NSAIDs : non-steroidal anti-inflammatory drugs such as Aspirin or Advil, as recommended by your doctor. See Medications. Exercise: Exercises, particularly exercises to strengthen and stretch the quadriceps (front thigh muscles) and hamstrings (muscles of the back of thigh). The exercises emphasized in the majority of cases are those that strengthen the quadriceps particularly the inner division of the quadriceps. This usually is very effective. Spending a few minutes, a couple of times a day on these muscles and gradually working up to 20 minutes per day are sometimes all that is needed. Be patient. It can take several weeks to notice an improvement. See Knee Exercises page. Knee Taping : Taping is used to realign the kneecap and hold the kneecap in place. Although knee taping has not been scientifically proven to help stabilize the knee joint, it has been shown to significantly reduce pain. The relief is usually immediate. There are different techniques that a physical therapist (physiotherapist) can show you. The tape can be irritating the skin. Knee Brace: a Patellar Stabilizing Brace helps keep the kneecap in the middle of the patellofemoral groove. This may be helpful when the muscles than support the knee are still weak. A knee brace can take some stress off the knee and help relieve pain. Wearing a brace does not replace the strengthening exercises that correct the root of the problem. Braces help some people more than others. (Wearing them during sports has not been shown to reduce knee injuries) They are expensive, and some people find them hot and bulky. Patellar stabilizing braces must be fitted properly to be effective. Not all knee braces are created equally. Ask a doctor or physical therapist whether or not knee braces are appropriate for your situation. Proper Foot Wear: e.g. Shoes with an arch support to control over pronation, shoes with adequate cushioning in sole to help absorb shock. Orthotics may be required for those with severe over pronation. See Knee Pain, Overpronation, and Footwear. High heels throw your body forward and increase the pressure underneath your kneecap. Limit the time spent wearing high heels. Surgery: Surgery for Runners Knee should be a last resort, after an exercise program to correct muscle imbalances has been given a fair trial. It may be necessary if there are significant structural abnormalities. Arthroscopy and Lateral Retinacular Release: If the knee-tracking problem is caused by excessive lateral pull (kneecap pulls toward outer side of knee), cutting the tight lateral ligaments to reduce the amount of pull can rectify the problem. Patellofemoral Pain Syndrome / Runners Knee may lead to Chondromalacia Patellae. Runners Knee is usually easy to treat. Doing the appropriate exercises, and avoiding exercises and activities known to cause undue stress to the knees are usually enough. Resource from: http://www.bigkneepain.com/ http://www.aafp.org/ http://healthlibrary.epnet.com/
The triceps is the muscle located on the back of the upper arm. This area is a common trouble zone for women, a spot where we tend to store extra fat that just never seems to go away! To improve the appearance of the arms and sculpt sleek, sexy and tight muscles we need to target this problem area with the best triceps moves! Pair the following 10 exercises with a good diet and lots of cardio to melt fat, give definition to your arms and tone up those triceps!
Your posture says a lot about your personality. It also says a lot about how your joints and muscles are working. Here's everything you need to know about assessing your postural deviations and how to fix them!
In an age when most people spend a good chunk of their week hunched over a screen, neck and back issues are becoming some of the most common ailments that people deal with. We ask a lot from our shoulders, including having the strength and flexibility to reach, lift, hold, carry, press, and pull. With all this activity, it’s unsurprising […]
I’m going to reference Scapular winging: anatomical review, diagnosis, and treatments often. – Anatomy of scapular winging (muscular) Serratus anterior Of course, we have to start with …
The bench press is the best for upper body exercises. It’s the most preferred exercise of choice for a lifter to add mass to the pecs, shoulders, biceps and triceps. We are going to focus on the best tips to make sure you are not only performing the exercise correctly, but getting the most from it. With a few alterations, […]
Manage SI Joint pain from home with these natural ways. Our Sacroiliac Joint Exercises will give your pelvis better stability and alleviate your pain.
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I’ve been doing this whole training thing for a while now and I can honestly say that 99% of all the people I train have the same problems when they first come to me. Mainly they sit toooooo …
The ultimate objective of any scoliosis exercise program is to make the muscles on the upper back strong, and BestScoliosisExercise.com instructs people on how to go about it. This scoliosis exercise website offers a series of abdominal exercises, which help people suffering from scoliosis to strengthen their back and their posture.
This fat burning workout for women is one of my favorites because it makes me feel like I'm getting results quickly. This workout does truly help get results faster because each exercise is really 2 exercises in one. By combining upper and lower body moves into one exercise, you'll engage more muscles and burn more fat. This means better results in less time for you. :) Fat Burning Workout for Women Most high-intensity exercises that claim to burn the most fat are high impact and require you to jump around. But my fat burning exercise combinations are
In this post, I discuss the problem with the kinetic chain concept. Things that I had originally not fully grasped, but feel like I better understand now.
Circuit training workouts build strength and get your heart pumping. Grab some dumbbells to do this full-body circuit workout with weights right at home.
Dealing with hypermobility means having joints that are more flexible than usual. While this extra flexibility can be great for certain sports or activities, it can also lead to joint pain or problems if not
