viernes, 29 de diciembre de 2017



Benefits of Push Ups.

1.   Build Bigger Chest, Shoulder & Arm Muscles. The push up is underrated in its capacity to build a muscular upper body physique. Probably because it’s a bodyweight exercise that you’ll “outgrow” in terms of strength. Luckily, there’s plenty of advanced variations to keep your body challenged and your muscles growing.
3.   Get a Full Body Workout. The push up is a compound exercise, meaning it is a multi-joint exercise that works multiple muscles. It also requires that your stabilizer muscles come out and play. It improves the strength of the chest, as well as the triceps, shoulders, and abs. It even hits the back, legs and glutes (albeit to a lesser extent), thus providing a full body workout.

4.   Use Push Up Variations. As mentioned earlier, there are several ways to modify the bodyweight push up by simply changing your body position or utilizing equipment. This means that you can always have a productive push up workout regardless of your strength and experience level. You can make push ups easier by doing band-assisted, incline or knee push ups. Or you can make them harder by elevating your feet, wearing a weighted vest or using a stability ball, to name a few.

6.   Increase Your Bench Press Strength. Even if you can bench press a mega amount of weight, it doesn’t mean doing push ups are a waste of time. To the contrary, they will actually improve your bench pressing strenth. Why? Because they train your stabilizer and core muscles muscles in a way the bench press doesn’t; you’re moving and controlling your body with your hands stationary. Whereas, the bench press involves moving weight with your body stationary.
8.   Burn Calories & Fat. If you’re looking to burn extra calories to become more chiseled than a Greek god statue, then you’re in luck. Push ups can be great as part of a cardio/endurance workout. However, you’ve got to first build up enough base strength where you can do at least 40-50 non-stop. Otherwise you’ll end up exhausting your muscles before exhausting your cardiovascular system.
9.   Do It Anywhere. Are you on vacation? Traveling? Don’t have access to a gym? No problem. You can get a decently intense upper body workout with push ups (add in pull ups to hit the back, too). They can be performed anywhere you find a safe surface!

martes, 26 de diciembre de 2017



1. Total Body Conditioning
The medicine ball slam typically starts from the floor; with a lifter performing a clean movement and transitioning the ball overhead. I typically will have athletes perform an explosive vertical jump into a violent yet controlled slam throughout fullest of ranges of motion. By increasing the distance the load is moved, the speed, and the force outputs per slam, a lifter will often exhaust high amounts of energy. When done repeatedly, either at maximal or submaximal outputs, this exercise can be a very functional movement to increase work capacity and move throughout a multi-directional range of motion

2. Multi-Directional Core Training

Ball slams can be done in a variety of angles; whether to the side, front, in an arcing pattern, and more. The ability to contract the hip flexors, abdominals, and obliques through a full range of motion can help to engage and promote explosive and controlled movements throughout the torso. This controlled contractions and force production throughout the core can increase power development and spinal stability while on motion, each vital to strength, power, and sport athletes during loaded and unloaded movements (cleans, snatches, squat, running, contact sports, etc).

3. Enhanced Athleticism

Athletic movement is fluid, forceful, controlled, and has the ability to transfer into a wide array of movement variants in an ever changing environment. The ability to react to stimuli both inside and outside the control of the athlete, engage with the surroundings, and manipulate objects and oneself specific to sport goal or function is at the root of most athletics. When performing medicine ball slams, a lifter must promote force, react to stimuli, and repeat in a fluid manner, much like what is needed throughout fitness and sport.

viernes, 15 de diciembre de 2017


1. Core Strength

This pose works your core to a huge extent. You have to really use your belly muscles to stay upright, so you’ll definitely be feeling the core work the day after.
Here’s a quick alignment tip: really engage your core to keep your hips from sagging towards the floor. You want to be one long, strong line of energy in this pose.
So if you want a strong core and abs of steel, start with Side Plank.

2. Strengthens Arms and Wrists

Side Plank requires you to balance on one arm, so this is a great pose for strengthening your shoulders, wrists, and arms. Make sure to keep your arm strong. Don’t lock your elbow, and don’t sink into your shoulder.
Follow these tips, and you’ll be on your way to having Madonna arms in no time.

3. Strengthens Legs

Side Plank is really a full-body pose. You work pretty much every part, and the legs are no exception.
Engage the legs, especially the supporting one, to help keep you up. You want the core working, but you don’t want it doing everything all on its own. Just like with the arms, don’t lock the supporting knee, as that will definitely do more harm than good.
Keep everything engaged, and try to feel a bit of lift in the thighs, and get excited about the amazing-looking legs you’re going to have!

4. Improves Balance

Side Plank with Big Toe Hold PoseI think many would agree that Side Plank is without a doubt a not-so-easy balancing pose. However, the fact that it challenges you, and builds strength in your arms and wrists, makes it a great prep pose for other arm balances down the road.
If you’re a beginner (or like me, you don’t do this pose as often as you should), just looking down at your supporting hand can be balance-challenging enough. But if you want to kick things up a notch, send your gaze up to the hand that is reaching towards the sky.
And if you’re an advanced practitioner, you could also try the full pose a la B.K.S. Iyengar with the top leg perpendicular to the ground. Look at you, you master balancer!

5. Improves Concentration

The scenario: you’re staring down at your hand, supporting arm starting to shake, and you can feel the sweat dripping down your forehead. You’re just waiting for the pose to be over. And you’re concentrating so hard on staying upright and keeping those hips from sagging.
It might not seem like it, but this is actually a good experience because you’re developing your concentration skills! Once you come out of the pose, you’ll feel like you can conquer anything. But get ready for the other side, and keep concentrating!

viernes, 8 de diciembre de 2017

Benefits of Step Ups

Benefits of Step Ups. This is an awesome leg exercise. Check out its benefits below to see some key advantages of implementing step ups into your routine.

1.   Improve Symmetry & Balance. The step up is a unilateral leg exercise, which means that you train each leg independently. The result is that you improve the symmetry of your leg musculature. And as I’m sure you could imagine, doing an exercise on one leg also improves your balance.

2.   Increase Your Squat & Deadlift Strength. Want to squat and deadlift more? Step ups can help. First off, they increase your overall leg strength, as any leg exercise would. Second, as I had mentioned, it’s is a unilateral exercise; therefore, in addition to fixing muscle sizeimbalances, it fixes strength imbalances that are holding back your progress on bilateral leg exercises (i.e. squats and deadlifts). You see, it’s common to hit plateaus on bilateral exercises because you can unknowingly favor your stronger side; thus, your weaker side becomes your weakest link and retards your overall progress.

3.   Save Your Lower Back. You use a whole lot less weight with step ups than you do with squats. This is obvious considering that step ups involve the same basic movement as squats, except you use just one leg. So this exercise can be clutch if you have lower back issues; or if you are simply trying to work your lower body without hitting your lower back.

4.   Develop Explosive Leg Power. Step ups train explosiveness of the leg muscles. This of course translates to a general increase in lower body strength. But the benefits extend that. You’ll be faster (such as when you’re sprinting) and you’ll have a higher vertical jump (especially off of one leg).

viernes, 1 de diciembre de 2017

 *Benefits of Squats*

Builds Muscle in Your Entire Body.

Squats obviously help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building.

In fact, when done properly, squats are so intense that they trigger the release of testosterone and human growth hormone in your body, which are vital for muscle growth and will also help to improve muscle mass when you train other areas of your body aside from your legs.

So squats can actually help you improve both your upper and lower body strength.

Functional Exercise Makes Real-Life Activities Easier

Functional exercises are those that help your body to perform real-life activities, as opposed to simply being able to operate pieces of gym equipment.Squats are one of the best functional exercises out there, as humans have been squatting since the hunter-gatherer days. When you perform squats, you build muscle and help your muscles work more efficiently, as well as promote mobility and balance. All of these benefits translate into your body moving more efficiently in the real world too.

Burn More Fat

One of the most time-efficient ways to burn more calories is actually to gain more muscle! For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. So, if you gain 10 pounds of muscle, you will automatically burn 500-700 more calories per day than you did before.

Maintain Mobility and Balance

Strong legs are crucial for staying mobile as you get older, and squats are phenomenal for increasing leg strength. They also work out your core, stabilizing muscles, which will help you to maintain balance, while also improving the communication between your brain and your muscle groups, which helps prevent falls – which is incidentally the #1 way to prevent bone fractures versus consuming mega-dose calcium supplements and bone

Prevent Injuries

Most athletic injuries involve weak stabilizer muscles, ligaments and connective tissues, which squats help strengthen. They also help prevent injury by improving your flexibility (squats improve the range of motion in your ankles and hips) and balance, as noted above.

Boost Your Sports Performance -- Jump Higher and Run Faster

Whether you're a weekend warrior or a mom who chases after a toddler, you'll be interested to know that studies have linked squatting strength with athletic ability.1 Specifically, squatting helped athletes run faster and jump higher, which is why this exercise is part of virtually every professional athlete's training program.

Tone Your Backside, Abs and Entire Body

Few exercises work as many muscles as the squat, so it's an excellent multi-purpose activity useful for toning and tightening your behind, abs, and, of course, your legs. Furthermore, squats build your muscles, and these muscles participate in the regulation of glucose and lipid metabolism and insulin sensitivity, helping to protect you against obesity, diabetes and cardiovascular disease.

Help with Waste Removal

Squats improve the pumping of body fluids, aiding in removal of waste and delivery of nutrition to all tissues, including organs and glands. They're also useful for improved movement of feces through your colon and more regular bowel movements.

miércoles, 22 de noviembre de 2017

Health benefits of Pilates

The health benefits of Pilates include:
  • improved flexibility
  • increased muscle strength and tone, particularly of your abdominal muscles, lower back, hips and buttocks (the ‘core muscles’ of your body)
  • balanced muscular strength on both sides of your body
  • enhanced muscular control of your back and limbs
  • improved stabilisation of your spine
  • improved posture
  • rehabilitation or prevention of injuries related to muscle imbalances
  • improved physical coordination and balance
  • relaxation of your shoulders, neck and upper back
  • safe rehabilitation of joint and spinal injuries
  • prevention of musculoskeletal injuries
  • increased lung capacity and circulation through deep breathing
  • improved concentration
  • increased body awareness
  • stress management and relaxation.