Your total body weight can be divided into two parts:
It is possible to lose your body fat and gain muscle simultaneously with exercise bar. Gaining muscles will make your body have a good figure and shape. You can achieve this by defining a timetable of regular exercises and a supplementary diet. To start with, you should concentrate on reducing your excessive body fats by exercising daily. Start with running, cycling, swimming, and/or aerobics which help to lose your weight. You can walk a distance whenever possible instead of driving by vehicle. This will not only help to lose weight quickly, but also keep you active. Then you can go for low-fat and high-protein diet which will gradually increase your muscle size. Weight gained from increase in muscle size is considered healthier than that from increase in body fats. For the first few days, you can lower your fat and calorie intake. Simultaneously, exercising will result in burning more calories from your body which will eventually reduce your body fat. Eliminate fat-rich food items from your meals. Vegetable oils, cheese, ice-creams, junk food, pastries, butter, chocolate, coconuts, and many more items have high fat- content in them. You should limit these food items in your diet in order to lose your weight. Once you start losing weight, you can shift from regular exercises to strength training exercises. You can start with pull-ups, bar dips, and dumbbell exercises. Progressively, you can go for barbell rows and bench press exercises which result in overall development of body muscles. To gain muscles quickly, you should also follow the necessary diet. A high protein diet can supplement you during strength training exercise bar. You should consume 1 gram of protein per kilogram of your body weight. Food items like fish, eggs, milk, meat, pulses, and whole grains, to name a few, are considered the best for gaining muscle. These tips can help to lose your body fat, body weight, and grow your muscles to make you look muscular and perfect in shape.
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Gal Gadot’s Wonder Woman workout prepared her for the hit role in Batman vs. Superman, so it’s no surprise the workout gets results. Follow this challenging, results-driven workout routine when you want to tighten, strengthen, and tone up quickly.
1. Cardio Interval Training Cardio interval training helps you burn excess fat, and tighten and tone problem areas. Simply warm up at an easy pace for 5 minutes and begin your intervals. Sprint (push yourself hard) on a rowing machine or bike for 10 seconds; then let up a bit for 50 seconds and repeat the intervals for a total of 5 minutes. Rest for a minute or two, and repeat another 5-minute session (or two) if you can. 2. 30/30 Exercises For each 30/30 exercise, perform it until you reach 30 meters (100 feet), walk back to your initial starting point, and move on to the next exercise.
Complete three to five sets of mountain climbers (one minute for each set). You can do this on the floor, or by placing your hands on an upside-down, half-circle stability ball. 4. Bird Dogs Kneel on the floor with your back parallel with the floor (dog stance). Raise your right arm forward and left leg out behind you at the same time (both limbs should be straight and parallel with the floor), hold for about a second, and lower your limbs down to your starting (kneeling) position. Repeat with your left arm and right leg. Complete three to five sets (one minute each) of the exercise. 5. Pull-ups If you can’t complete a full pull up bar workouts, do your best to build strength over time until you can do it. Work up to doing seven sets (3 pull-ups each) as part of the Wonder Woman routine. 6. Squats/Deadlifts Alternate squats with deadlifts to tighten, tone, and strengthen your legs, butt, and abs. Use dumbbell or barbell weights (or a weighted medicine ball) to complete the exercises. Alternate wide-stance with narrow-stance squats for best results, and keep you back straight when performing deadlifts. Complete three to five sets of 10 to 15 reps for each exercise. 7. Medicine Ball Throws Using a weighted medicine ball, throw the ball up and against a wall to increase upper and lower body strength. Squat down until your thighs are parallel with the floor, and throw the ball up toward the wall when you stand up. You can also throw the ball straight up in the air instead of against a wall. Complete three to five sets (10 to 15 reps each) of this exercise. 8. Pushups/Plank Holds The Wonder Woman workout isn’t complete without alternating pushups with plank holds to tighten and tone your arms, shoulders, and abs. The best part is, you can do this portion of the workout anywhere — even in hotels while traveling. Simply do pushups for 30 seconds, then a plank hold for 30 seconds, and repeat at least four times. While you may not be able to complete a full Wonder Woman workout in its entirety right away, begin slowly and work up to it as your strength and endurance increase. The full pull up bar workouts can last about an hour or so, but you can pick and choose certain parts of the routine when you’re tight on time. We all know there are so many different coaching methods, training programs, and coaching personalities. Many gymnastics coaches successfully get their gymnasts stronger, but they do not necessarily incorporate enough sport specific training into their programs. I have seen gymnastic bars benefit from the general strength exercises such as push ups, but when it comes time to perform certain skills the gymnast's muscles are not always prepared, accustomed to the sequence of movements for the skills, or strong enough in each position required to safely complete the skill.
Gymnasts really need a variety of training to include sport specific training besides general strength conditioning in order to more closely simulate the skills in our sport. For example, many straight arm exercises such as the front lateral raise, press handstand, or planche drills more closely simulate gymnastics skills than bent arm exercises such as the push up, bench press, or reverse dips. Here is one straight arm exercise that has helped many gymnasts strengthen their chest, shoulders, and back muscles, becoming stronger in two very important motions. Since the gymnast often must be able to open and close the shoulder angle during skills on uneven bars, I have included a very useful exercise which incorporates both up and down movements. This one should help her learn to efficiently transition from one arm motion to the next with ease. Picture your gymnast performing a glide kip, cast handstand, clear hip handstand. She will have to reverse shoulder movements several times within this short period of time. Once you see the shoulder movements necessary to connect these skills you will see the reasons I had for incorporating two exercises into one drill more than a decade ago. This exercise actually alternates the motions of opening and then closing the shoulder angle. Lie Down Cast/Kip Drill (Barbell / Toning Bar) 1. Spot your gymnast during this exercise. Give her full instructions before she begins the gymnastic bars exercise. 2. Setting Up: Have your gymnast lie on her back between two folded panel mats with her arms above her head. Her head must remain between the mats, but her hands and wrists should go beyond the mats in order to allow the bar to nearly touch the floor after it is lifted over head for full range of motion. 3. The folded mats must be a few inches higher than your gymnast while she is lying between them for safety reasons. The bar must be long enough so that each end can rest on the center of one of the mats. The bar will be lifted from and returned to the mats without touching your gymnast. There should be enough clearance for your gymnast to slide in or out while the bar rests on the mats. Although you will be spotting your gymnast, the mats will also help prevent the bar from touching her. If one mat on each side is not high enough, please use two folded mats on each side. If the bar is brought down too quickly or falls, it should land on the mats, not your gymnast. This is a very safe exercise when the coach and gymnast keep safety in mind. 4. Once the mats are set up, place the bar on the mats and make sure it will not fall between the mats or roll off. 5. Starting Position: Once the mats and bar are in place, instruct your gymnast to sit between the mats, slide her legs under the bar, and then lie down. She should position herself so that the bar is above her hips. 6. Once positioned, allow your gymnast to grasp the bar and then straighten her arms. Instruct your gymnast to keep her arms straight, but not to lock them. 7. Be careful the bar does not shift to an unsafe starting position. 8. Next, instruct her to lift the bar up toward ceiling and then toward the floor above her head to simulate a cast to handstand motion with her upper body. 9. Remind your gymnast to continue to hold the bar securely and then allow her to lift the bar off the floor, toward ceiling again, and then lower it to the mat above her hips to simulate a kip with her upper body. 10. Allow your gymnast to continue with several repetitions if she is able. Inform her that it should be a continuous motion once she is comfortable. 11. Your gymnast will likely need more spot lifting the bar from the mat (the initiation phase) which involves the shoulders (deltoids) than she will on the return phase which involves the back (latissimus) muscles. Be prepared to spot all phases of this exercise. You can have one coach spot each portion. To spot the lift from the mat, kneel on one of the mats to help your gymnast lift off the mat. Kneel near her head to spot the lift from the floor. Make sure you can reach the bar, especially when it is above your gymnast's body. 12. Start with the lightest bar possible, maybe even a broomstick to ensure proper safety and form. Once accustomed to this exercise, your gymnast can use weights on a barbell or a toning bar, but it should always depend upon her strength and experience. If you are using a bar with no weights, you can wrap a thick towel around each end to help prevent your gymnast's knuckles from touching the floor. The second exercise is more obvious. This one also helps the gymnast with specific gymnastics skills because she will be in and out of a handstand. The Planche - Virtual Handstand - Planche Drill is a great exercise for body tightness, control, upper body strength, and core strength. This drill is an appropriate exercise for gymnasts on so many levels, including those expected to perform the cast handstand and clear hip handstand on bars in the near future. 1. Instruct your gymnast to stand with her back to a spotting block or mat stack, place her hands on the floor, and then place one foot/ankle on the block. Once your gymnast has one foot/ankle on the block, she can then place her other foot/ankle up on the block. 2. Now your gymnast should be in an elevated push up position with her feet on the block. Your gymnast's legs, hips, and chest should remain off the floor throughout this exercise. 3. Now that your gymnast is in the elevated push up position, instruct her to move her hands closer to the spotting block and her shoulders forward in order to form a slight planche position. 4. Once your gymnast is in the planche position with her feet on the block, instruct her to squeeze her buttocks and then to pull her belly button in. You should see the lower portion of your gymnast's back elongate into the correct low back position for a handstand (pelvic tilt). 5. After your gymnastic bars has formed the correct shape with her lower body, instruct her to push down on the floor and pull in her chest simultaneously. The portion of your gymnast's back between her shoulder blades should rise toward the ceiling. Your gymnast has just performed a protraction / shoulder shrug in the planche push up position. To help teach the shoulder shrug touch the portion of your gymnast's back that is between her shoulder blades and ask her to push up on your hand to form the rounded back. 6. Instruct your gymnast to hold that tight shape throughout the rest of the exercise. 7. To start the exercise, instruct your gymnast to lift one of her legs up toward the ceiling, but to keep her other foot/ankle on the block. Your gymnast's body, with the exception of the foot/ankle still supported on the block should have moved as one unit up to the single leg, or virtual, handstand. The leg that is pointed toward the ceiling should be the one forming the handstand shape along with the upper body. 8. Your gymnast's shoulders, hips, and one ankle should be directly above her hands while the other leg remains supported on the block. Inform your gymnast that her hips and shoulders should remain square with the block. Her buttocks should be under, belly in, hip opened, chest in, and shoulders in a shrug/stretched position. Remaining square and tight is not always easy for the gymnast. 9. Once your gymnast is in the correct single leg, or virtual, handstand position she can begin the return motion by slowly lowering her free leg back to the block and shifting her shoulders slightly forward so she returns to the planche push up position. Your gymnast's body should move as one unit to the starting position. Instruct your gymnast to keep her head in line with her spine, neither tucked in nor tilted back. 10. Next, instruct your gymnast to return to the single leg, or virtual, handstand position by lifting her free leg back up above her hips so that she is vertical, with the exception of her supported leg. She must also open her armpits back up, and square her shoulders and hips with the block. Your gymnast must bring her shoulders and head into alignment for the correct handstand shape again. Instruct your gymnast to look at the floor just above her hands for the planche and then at the block for the handstand. Are you interested in building lean muscle mass? Trying to go for that lean yet muscular look? This is something that thousands of fitness enthusiasts seek in terms of a fitness goal and it's something that just about anyone pull up bar workouts attain given the right plan. In this article we are going to be focusing on pull ups and what they can bring to the table as far as gaining muscle mass and what type of muscle mass you will attain.
Pull Ups To Get BIG! What makes pull ups such a great workout is the fact that they workout several muscle groups. Furthermore, they target muscle groups that people are very interested in. These being the back muscle groups and the biceps. Of course, doing pull ups will build lean muscle mass in other areas of the body but they primarily target the biceps and lats. The lats, one of the biggest muscles in the body, is what will add that cut V shape to your physique. Essentially, by working out your back with pull ups you are working out your back in one of the best ways possible as you are lifting up you're entire body mass. And this means that you absolutely will see results with consistency. This also means that you will be chipping away at a great physique over time with just pull ups. This doesn't even take into account the biceps. The biceps are known as glamor muscle and for good reason. If you've got yourself a nice pair of biceps you'll have that "pop" going on that just about any guy working out the biceps is going for. And once again, pull ups work out the biceps in an extremely efficient manner. Just as with consistency bringing you a great physique in terms of your back muscles you will also attain great looking biceps over time. Making The Most Out Of Your Pull Ups There are certain things to keep in mind if doing pullups is something that you would like to work into your workout regime, or make it a stand out point thereof. First, you are going to need to get yourself some kind of workout or pull up bar in order to actually do the exercise. You could either buy yourself a workout bar online, as there are tons of great workout bar products available for pretty cheap, or you could utilize one at a gym you go to. Obviously, if you already have yourself a pull bar then you're ready and set. In terms of getting the most out of your exercises you should keep intensity and nutrition heavily in mind. There are your standard pull ups and then there are your wide grip pull ups. Wide grip ones are more difficult and thus will be doing more work on your muscle groups. Raising your intake of protein is also something you need to consider when it comes to a proper nutrition aligned with your pull up bar workouts regime. Protein is what will rebuild your muscles and create more muscle mass in general. You can do this by either eating protein rich foods or supplementing with a protein powder supplement. If you bear all of this in mind you will be well on your way to successful gains. Nervousness and anxiety are extremely normal in artistic exercise bar. Especially when it comes to the balance beam. By far, balance beam is the event that almost every gymnasts get the most nervous about. The thought of tumbling 4 feet over the ground on a 4 inch beam can be very scary. It doesn't matter how much experience you have, you will still get nervous when it's your turn to compete your balance beam routine. There are a few things you can do as a gymnast to eliminate anxiety and nervousness.
Cutting down you anxiety before you compete balance beam at a gymnastics meet is not something that comes easy. It takes a lot of practice! But in the end it is worth it. Competing a balance beam routine is way different then being at practice and performing it. You could do your balance beam routine in practice a thousand times and never get nervous and then go to a gymnastics meet and fall apart once you mount the beam. The question is, how can you eliminate your anxiety and nervousness at a gymnastics meet? You can eliminate nervousness by competing! But the problem is there is not enough meets in a season to get a lot of experience from. This means you need to create situations that will help you train and prepare for a gymnastics meet other than practice and competition. You can start by performing your exercise bar balance beam routine while there are loud progressive/cheerleading classes in the gym, or when a birthday party is going on. You can also try turning up music really loud while practicing your gymnastics beam routine. Invite friends and family to watch and encourage them to talk and cheer while you are on the beam. While all this is going on you need to try to focus and tune everything out. Another good way to practice is to go to as many small/fun gymnastics meets as possible. Just remember if you fall off beam your anxiety level will rise, this is not a good thing. So don't rush it, take a deep breath and even a short pause if needed. It is better to get a small deduction for going over time or for pausing in your routine than to receive a deduction for a fall. Plus once you fall it is much harder to get back up and finish without letting your anxiety get the best of you. The hardest thing about beam isn't the gymnastics dance, skills, turns, jumps, or leaps that are in the routine, it is the mental inclinations the exercise barhave. The main reason girls shake on beam and get so nervous is because they are head cases. This is by far the hardest thing to get over! The only things that can help with mental inclinations is practice, practice, practice. A free standing bar provides a great way to perform pull ups in the comfort of your home. These devices are great if you can find a high quality one. However, there are many on the market that are sub par in design and usability. Some are cheap made and so shaky that they may seem dangerous to use and can cause injury or just a miserable workout experience. This article will outline some of the most important things to look for when you decide to purchase one of these for your home workout area.
The first thing you'll want to look at is the design of the pull up bar. This is an extremely important part of the process since you'll want to make sure it is structurally sound enough to hold your weight. You'll want to make sure the frame is made of solid steel but more importantly, you'll want to make sure it is designed in a way that won't allow the pull up bar to wobble while you are using it. Obviously, you'll want to determine the stability of it by making sure it provides proper footing and balance while using it. You can typically try them out if you are buying one in a store but you'll simply have to use common sense and read user reviews when looking online. The next thing you'll want to ensure is that the bar itself is comfortable and will provide various hand position options. I suggest you stay away from those straight bars that provide no relief for your wrist while you are using them. If you have ever used one, you probably know what I mean by this. If not, just opt for one that has bent ends on it because these will make for a more comfortable experience. It is also important to ensure the padding on the bar is high quality and not to squishy while using it. The last thing you'll want to look at is the overall dimensions of the unit you are interested in. Many people buy one and get it home only to realize that it won't fit in the section of their home that they had originally planned. Simply measure out a space in your home, write it down and take those measurements with you. The measurements are usually always written on the box or the sales display at the store. If you are shopping online, you can typically find this information quite easy. A free standing bar can make a great addition to your home gym and if you're on a workout program that requires you to do chin-ups or pull-ups, you'll love this option. They are sturdier than the kind that attach to your doorway and make a better long term solution. Just make sure you do your homework before you make the final decision on the one you'll buy. Buying the right one for your needs is very important in determining how much it will be used. Get it right the first time and you'll have a pleasant experience but if not, you'll regret your purchase Remember holding your breath watching a Warm Blood or Thoroughbred horse in full flight, stretching its every muscle and sinew to clear a high and wide fence. Remember marveling at the grace and flexibility of an Hanoveran Stallion executing dressage. Your horse too can do these and more. You just need to teach it a few gymnastics bars for home exercises.
Gymnastic exercises have been known to impart degrees of suppleness and flexibility in breeds of horses, hitherto not famed for these qualities. Gymnastic routines also improve jump position, centeredness, balance, strength especially in the horse's backs, shoulders, and hindquarters, and feel. They are preferred by both basic and experienced riders to develop agility and coordination. Gymnastic exercises, by engaging a different set of muscles, are also proven to counter the crippling effects of overuse syndrome in horses, doing mostly dressage, trail riding, and reining work in shows. A gymnastic jumping exercise is anything that is not akin to a typical course. You may however, insert two or more gymnastic exercises into a "mini-course." These exercises combine a series of ground poles and jumps. They are not more than two strides apart than that used in a conventional jump training schedule. They can be set up in varied ways with varying degrees of complexity: differing number of jumps, verticals, oxers, ground lines, and bounces. When you are setting up gymnastics bars for home exercises, it is important that you keep in mind the stride distance between jumps. If you wish to create a normal jump line wherein you will just canter in and out, the average stride of the canter should be 12'. You have to also keep 4' each for landing and taking off. This is the basic measurement, and you may adjust according to your horse's stride. A favorite gymnastic exercise of many show jumping maestros is a ground line, a cross rail, a stride to a vertical, and finishing off with a bounce. You may start off with a cross rail and trot in and canter out, which is a conventional starting for any gymnastic exercise. Then you can add a vertical stride, then some height to the cross rail, and then add a third jump; all of course, depending upon the comfort level of your horse. Cavaletti are integral to many a show jumping gymnastic routine. Bert de Nemethy, the equestrian legend, popularized the classic cavaletti. De Nemethy used to train jumpers on the flat and over fences. He then thought of introducing some variety and novelty in the routine and brought in low rails attached to X-shaped wooden planks at each end. Whatever exercise you are designing, remember to build it up one obstacle at a time, so that your horse is comfortable and has time to adjust to the varieties in the routine. Gymnastic exercises are a fun way to challenge the abilities of your gymnastics bars for home. All horses are not born physically and athletically equal. But with gymnastic exercises, you can have your horse match and also challenge the quickness and strength of a stronger and more coordinated counterpart. R There are many exercises that can help you gain those inches in height and most of them do not require too much effort to start out.
Pay heed to these tips and exercise seriously if you are serious about getting taller. Stretch your spine. You should do front and side crunches regularly. In addition to flattening your stomach and giving you 6 pack abs, it will also stretch out your spinal column and this will help in increasing your height. Toe touches will also help in a similar manner and these exercises are quite easy to do but only if you do pull up bar door them without any jerks. Hit the road or make a splash. You should sprint or cycle your way to great heights. Swimming too is an excellent exercise that can help burn away stubborn fat while stretching out your limbs. Sprinting, swimming and cycling will compel you to stretch out your hands and legs, and this will help you to increase your height even while losing fat and becoming fit at the same time. Defy gravity by hanging from your fingers and ankles. You can also try hanging from your fingers on any horizontal bar in your gym. On the other hand, hanging by your ankles while lying with your head on the lower side on an inclined bench too will help defy gravity and pull your spine and limbs apart safely. These should be done under the supervision of your gym instructor and only for the time specified. Play games. Games such as tennis, baseball and basketball will require you to twist and stretch out your spine. This will result in your lumbar cartilages stretching out and thus resulting in a pull up bar door you. By playing these games regularly you will not only increase your height but also get proficiency in such games and this will help boost your confidence too. Aging is the one thing that every individual has to go through at one point of their life. No one can stay young, because the Fountain of Youth has yet to be discovered (even though Captain Jack Sparrow did find it and destroyed it) and our bodies are composed of cellular materials which degrade as one ages.
It is a common characteristic to see people having wrinkles, fine lines around the eyes and skin sagging around the arms and the thighs. As one ages, the muscles lose their ability to repair and rebuild themselves quickly as they used to. According to research, aging contributes to poor muscle endurance and recovery. To stay in shape, it is important to exercise. This is because longer periods of atrophy are known to be more challenging when it comes to overcoming them. As an individual, you need to know that older muscles do not respond well to sudden bouts of pull up bar exercises so you have to take steps to build endurance. Below are 3 exercises that help to build muscle endurance for the elderly. Abdominal crunch To perform this exercise, start by lying flat on your back with your legs bent around the knees and the feet on the floor. You can place an exercise mat on the floor to provide support when you lie down. Proceed by placing your hands around the ears and make sure your elbows and shoulder joints are aligned when making movement. Curl your upper body slowly towards the ceiling until your rib cage is off the floor. The reason for this is to allow your body to form a large "C" shape as your chest will be brought closer to your knees. Remember to keep your lower back on the floor in order to increase endurance. Repeat the exercises two to three times in a set of 15 to 20 reps. Pelvic Tilts The pelvic area is most affected when one ages and with this exercise, you can be able to build muscle endurance. To perform the exercise, lie on your back and have your legs bent while your feet are flat on the floor. Pull your belly button inward (toward your spine) until you are able to experience tightness around the abdominal muscles. Shift your pelvis upwards until your lower back experiences a slight pressure as it acts as a pivot for your upper body. Remember, your butt should not lift of the floor. Once you have done this, lower your pelvis back to the floor. The exercise helps to work on the lower part of the abdominal muscles finally strengthening them. Abdominal Twist Remember the twist dance back in the early sixties which you pull up bar performed while on your feet with your girlfriend/soon-to-be wife; now you will have to invoke the similar moves but when sitting and with your shoulders. You need to have an arm-less chair for this exercise. Sit with your back straight, your hands and elbows at the center part of the torso. Twist your shoulder to the right and the left but not your arms. Repeat two sets of 15 repetitions. Ever since I was born I was small. All through elementary school, I was above average height, but still small. At 12 I started lifting a little and my chest began to grow a little, but I was still small. It was until age 15 a friend of mine showed me how to do some body-weight pull-up bar exercises and my arms grew a little, but they were still only 13 inches. At age 15-18, they were maybe 14 inches. For the next six years I think my arms increased about only 2 inches.
I wasn't in any Gym, but nearly every day I would do body-weight exercises and gradually increase my reps. However, at that point, I had above average arms, but they were no where near to where I wanted them to be. Then in my 26th year, I learned about the pull-up bar. My cousin was moving to another province and I was helping him to move. He had a pull-up bar there and asked if anybody wanted it. One of the other helpers said he wanted it but that couldn't happen, I took the pull-up bar and immediately put it in my car. What happened next was magic. I brought that pull-up bar home and immediately went to work on it. Day after day or night after night, I worked at it and gradually built up my strength until I was over 100 reps per session, then 200, then 500+. My strength increased incredibly and with strength, so did my size. Everywhere I go, people would see me and make some kind of comment. "Do you take steroids?" "What do you eat?" "What kind of exercises do you do?" I even joined my first Gym a few years ago and to do this day, people admire my physique and what I can do in the gym. Now, it is almost a daily routine for somebody who I don't know to come up to me and say hello or even ask me how to do a certain exercise. And I think that this is all because of the muscle that I've gained using the pull-up bar. Now I don't have the biggest arms in the world, but I sure am noticed anywhere in the world partly because of them. The last instance being on a resort in Jamaica wearing a tank top trying to enter into a buffet before being stopped by a waiter proclaiming that, " no guns are allowed in the buffet." Or even the next day on my way to that same buffet being stopped by three women who crowned me as "the best looking man on the resort", while my wife was standing next to me. This is just my story, but I know it can also work for you, because doing pull-ups on the bar is scientifically proven to raise your testosterone level. And we all know what testosterone does to muscle, it builds it. So if you are lacking in your upper body and need a big boost that will begin to get you noticed. Start doing pull-ups and do a lot of them. Until next time! |