Tag: extension

Boxing for fitness: the original and still the best

Boxing For Fitness: The Original And Still The Best

When we look at fitness and training much has changed over the years. Gyms have become more accessible for all fitness levels, with the benefits of a personal trainer being used by many. One area which has not changed is the use of boxing as an effective training technique, and in more recent times the introduction of non contact boxing for fitness.

The origins of boxing date back to 4000BC where archaeological evidence suggests boxing existed in North Africa, with the earliest visual evidence for boxing appearing in Sumerian relief carvings from the 3rd millennium BC. Boxing, also called prize fighting (when referring to professional boxing) or the sweet science (a common nickname among followers) is formally structured for competition at both amateur and professional level. The highest level of amateur achievement is the winning of an Olympic gold medal, and as a professional winning a world title from one of the four main sanctioning bodies (WBA, WBC, IBF and WBO). Bouts are categorised through weight division classifications.

Through its strong history and puristic nature, boxing provides a solid platform for exercise. The benefits of boxing for fitness are a plenty, with cardiovascular function, muscle tone, speed, power, agility, reaction time, strength, flexibility and coordination all variables of fitness which are trained.

Before starting any exercise a full warm up should be completed to activate muscles and joints. The three main purposes of a warm are to increase body temperature as warmer muscles have more elasticity; elevate heart rate to allow as much oxygen rich blood to reach the muscles; lubricate the joints to increase range of movement. A good warm up for boxing is 2 minutes jump rope along with dynamic stretching.

Basic technique principles will need to be followed to enable an efficient workout.

Stance
Establish a comfortable position with body slightly side on, knees slightly bent, head facing forward with chin tucked in towards sternum. Feet will be 12 to 24 inches apart, back heel off the ground and weight on the balls of both feet. Toes should be pointing towards the left shoulder (for an orthodox- right handed boxer) of pad holder, bag or opponent. Both hands are at ear height, with left hand slightly more forward and elbows tucked into sides.

Jab
The jab for an orthodox boxer is a punch thrown with the left hand. Conduct an extension of the left hand, with the fist and forearm rotating, striking your target and then returning to the defensive position. Rotate at the waits with the left hip turning to the right, and back heel rocking off the ground as you throw the punch. Remember to keep your right hand up when throwing a jab, as it will have a natural tendency to drop. A focus should be placed on speed when throwing a jab.

Cross
The cross for an orthodox boxer is a punch with the dominant right hand. Conduct an extension of the right hand, (like the jab) rotating your first and forearm, then hitting the intended target before returning to the original position. Rotate as the waits with the right hip turning forward and swivelling of the ball of feet. Try not to drop the right shoulder, producing a powerful- long punch which is established from a snappy hip turn. Remember to keep your left hand up when throwing a cross.

Uppercuts
Uppercuts, both left and right hand, are produced via coming out of a squatting like position, with arm flexed and palm of clinched fist facing the boxers own chest through the duration of punch.

Hooks
Hooks are predominantly thrown with the left hand of an orthodox boxer. The arm conducts a hooking motion with a focus on an almost full extension at the elbow- to create leverage- whilst maintaining the elbow in a high position. The fist maintains its position throughout the punch with attention being paid to the knuckle part of the glove connecting to the intended target- rather than an open hard, or slap.

The use of boxing for fitness can be completed through a series of drills and exercises, either completed on a heavy bag or with a partner using hand pads.

Combinations
A combination is a series of punches- or moves- conducted in a consecutive manner. Combinations are a great way to training for coordination improvements- being a neurally challenging movement(s) – a quality of fitness quite often forgotten about, despite is vital importance. Combinations can start with a simple Jab-Cross, and build up to a five punch succession of Jab-Cross-Left Uppercut-Cross-Left Hook. Here are some more suggested combinations:
(All combinations in relation to orthodox boxer)

Jab- Jab- Cross
Jab- Cross- Left Hook
Jab- Cross- Left Uppercut- Right Uppercut
Left Hook- Right Uppercut
Jab- Cross- Duck- Left Hook
Duck- Cross- Left Hook
High Left Hook- Low Left Hook- Cross

Pyramid
A boxing pyramid relates to a pyramid in volume of punches, for example: 10, 20, 30, 20, 10. You can do this with any number, as well as variations of punches such as straights, uppercuts and hooks. Pyramid drills will not have an intense focus on technique as the combination punches would; due to the high volumes of punches making a pyramid drill an aerobic based endurance exercise.

Circuit
Circuit training can be easily applied to a boxing style of training. It can include exercises not directly related to boxing or exclusively boxing exercises. An example of a boxing circuit would be:

Dumbbell punches x 20
Burpee x 10
Bag punching x 20
Star jumps x 20
Shadow punches x 20

Depending on session plan and time, you would be able to complete the circuit 2 to 5 times, with a 30 to 120 seconds break between laps.

Freestyle
Freestyle boxing fitness training is best done with a partner who acts as the boss by calling the shots. Your partner will randomly- as it is freestyle- state a certain exercise through rounds of 1 to 3 minutes in duration. An example of this style of training would be: 30 straight punches, 10 squats, 4 uppercuts, 10 hooks, 8 lunges, 10 straight punches, 10 star jumps, etc for completion of round(s).

Including the lower body
For an all over body workout it is simple to add lower body exercise to your boxing routine. Include 10 squats or star jumps between sets of combinations, or a 10 meter lunge walk with 10 start jumps at the end between levels of a boxing pyramid. While you are conducting the leg exercise your upper body is recovering, and vice versa.

Facilities & Equipment
An advantage of boxing fitness is the minimal facilities and equipment that is required. Equipment can start with your bare hands- doesnt get any easier or cheaper than that- with the above listed drills and exercises conducted through shadow boxing. Further equipment can be utilised in boxing gloves, heavy bag, handwraps and hand pads. Facilities used are generally a boxing gymnasium, aerobics room or undercover shed, however if these facilities are not readily available then training can be equally effective at an oval or car park.

Whether you are training to be a boxer, an elite athlete, general sporting enthusiast or just looking to begin a form of training for cardiovascular improvement, weight loss and general wellbeing then boxing fitness is your ideal solution. It may be seen as old fashioned; however boxing fitness training is the original and still one of the best.

Best wheelchair exercises and fitness for the disabled

Best Wheelchair Exercises And Fitness For The Disabled

If you spend long hours in a wheelchair you know it can lead to uneasiness and be very uncomfortable, which is true for anyone who is disabled. Keeping the body moving as much as possible in your wheelchair should be a regular part of your daily fitness program. This should be a priority no matter what your disability. Doing regular wheelchair exercise will help you increase your strength, flexibility, improve your mobility, strengthen your heart and lungs, and help you control your weight.

When starting or ending any workout or exercise session, it’s important to take ten minutes to warm up, stretch a little but without hurting yourself and then cool down for about ten minutes. When you work out with weights you want to start slowly and gradually work up to more weight. Start with simple exercises as outlined below and then move on to some of the more difficult exercises.

Your upper body workout should include exercises that include both arms, the torso, neck, and the shoulders. However, depending on the nature of the disability, everyone’s situation is different so make sure to consult with your doctor. Let the doctor know what exercises you plan to do and get his/her okay and which of the exercises are best for you and which should be avoided

Now for your fitness workout there are two types of wheelchair exercise that you’ll want to use for your workout – and those are resistance training and strength training.

Resistance training: Resistance training uses large, stretchy rubber bands that are called resistance bands. Take the bands and wrap them securely around a stable object such as a door, or the arm of your wheelchair. Pull the bands towards you and then the other way away from you to give your muscles a good workout. Rubber bands can be used for pull-downs, shoulder rotations and arm and leg extensions.

Strength training: Strength training uses the lifting of ‘free weights’ or dumbbells. If you don’t have ‘free weights’ or dumbbells try to find some cans of food that fit nicely in your hands. Or you might be able to find something better. Whatever you choose have it weighed. You want to start with one or two pound weights and gradually work up. Do three sets of 12 repetitions for each exercise resting between each set.

You can use TV time to lift your weights if you aren’t motivated to set up a daily routine. Combine exercise with some of your favorite television shows.

Some of the benefits you’ll achieve through strength training include the ability to better perform daily activities such as pushing your wheelchair, holding or carrying items and transferring in and out of your wheelchair. Disabled people or wheelchair users often have what is called an inefficient ‘push’. You can easily work these muscles. By just spending a few minutes every day building up and strengthening your muscles you’ll find it much easier, regardless of your disability, to do many tasks that you have difficulty with now.

If you have difficulty applying the above exercises resistance training or strength training due to your disability or for some other reason or for an added benefit get a DVD that will help you keep fit while you sit and offer exercises from a sitting position.

Always maintain a positive attitude about your workout and while you’re working out. Try to get into a good regular wheelchair exercise and fitness program that you’ve designed for yourself regardless of your disability. If you can move something you can exercise.

Set realistic goals and reward yourself for working out. Don’t do anything you know you shouldn’t. Start slowly. Keep your eye on the end result. A simple but the best wheelchair exercise and fitness program can improve your overall health, boost your immune system, get blood flowing to the brain preventing brain diseases such as dementia and Alzheimer’s and increase mobility for you. And encourage others who are disabled to exercise along with you whenever you get together for an added boost.

Top 10 dumbbell exercises

Top 10 Dumbbell Exercises

Dumbbell exercises are regarded as a great way to enhance your muscle stability. In contrast to many of the machine exercises that could control and balance the range of motion and in fact suitable for beginners, dumbbell exercises are perfect for more advanced fitness people and hence if it is performed without proper training, it may sometimes lead to injury. Mentioned below are some of the effective exercises that are performed using dumbbells.

1. Dumbbell Squats

This exercise is especially designed to build and support muscle mass in the thighs. First of all, grab a pair of dumbbells and stand straight with your feet shoulder-width apart while your toes pointing a little outward. Then bend your knees with your back straight and thighs parallel to the floor. The next step is to lift your body with your thigh power however keeping your back straight.

2. Dumbbell Lunges

It is performed to support the leg muscles and buttocks muscle. However, in order to perform this exercise, it is important that you choose dumbbells of a weight that would allow you to complete the exercise steps. First of all, stand upright by holding a dumbbell in each hand. These dumbbells should be hung in such a way that it should hang down by your arms. Then step forward while bending your knees until it becomes parallel to the floor. At the same time, another leg should be bent at the knee as well as balanced on the toes. Return to the starting position and repeat the same procedures with another leg.

3. Dumbbell Incline Press

First of all, lie on an incline bench, with your feet resting on the ground. Then hold a dumbbell in each hand and position them to your chest’s side with your upper arm under each dumbbell. The next step is to lower these dumbbells from your arm’s length to bring it to as low as your outer chest until you feel a slight stretch in your chest. Repeat the same procedure.

4. Dumbbell Flies

Designed to strengthen the chest muscles, this exercise could be performed with a flat bench and two dumbbells. First of all, sit on a flat bench with by holding dumbbells with arms above chest in a bent position. Then gradually lower dumbbells to sides, which in turn results in the stretching of chest muscles.

5. Dumbbell Side Raises

First of all, stand straight grabbing a set of dumbbells, with your feet a little apart and your arms hanging at your sides. Then exhale by lifting the dumbbells at your sides and keeping your elbows a little bent. As the next step, again lift dumbbells till they come to your shoulder level. Then inhale and bring arms slowly to the previous position. Continue it for 10 to 15 times.

6. Dumbbell Front Raises

This exercise is focused to strengthen your shoulder muscles. First of all stand straight by holding a dumbbell in each hand. Dumbbells should be positioned in such a way that it must be in front of your upper legs. Then lift dumbbells forward and upward.

7. Dumbbell Curls

Begin this exercise by standing upright with your legs straight and head up. Position the dumbbell at the length of your arm. Then curl the dumbbells via twisting your wrists. Further, it is advisable not to swing or move your elbows, as it should remain in the same position throughout the process.

8. Dumbbell Triceps Extension

In order to perform this exercise, first of all sit on a chair with your back straight and feet placed flat on the floor. Then grab a dumbbell and lift it with your both hands in order to bring it above the head. This in turn helps to support your abdominal muscles. Repeat it for 10 to 15 times.

9. Dumbbell Side Bends

Dumbbell side bend is an excellent dumbbell exercise to strengthen and support your oblique.

10. Dumbbell Wrist Curl

First of all, sit straight and grab a dumbbell. Then position your dumbbell in such a way that it should roll out of palm down to finger.

Lower back pain and strong abdominal muscles

Lower Back Pain and Strong Abdominal Muscles

Many gym goers and fitness minded people know that having strong abdominal muscles helps to support the lower back, but not that many people truly understand how and why. Before we get into it, let me say that lower back pain is complex, and you should always consult with licensed health professional before beginning any exercise program.

Here is a brief over view about how ab exercises help to prevent lower back pain.

One of the structures that gets irritated in lower back pain is the cartilage that lines the facet joints in between the vertebrae. The cartilage that lines the vertebrae is different from the discs that help to cushion the spine.

The cartilage that lines the vertebrae helps to lubricate the joints so that movement is smooth and painless. When the cartilage wears away, these joints become arthritic just like other joints in the body.

Irritation of the joints is a common lower back injury, and there are two ways strong abdominal muscles help to protect the lower back.

First, strong abdominal muscles help to stabilize the pelvis and lower back. When the pelvis and lower back are unstable because of weak muscles the joints have to absorb more force. When the joints absorb more force, they wear away faster.

Secondly, strong abdominal muscles help to support good posture and prevent hyper-extension of the spine. When the spine extends excessively (when the lower back arches too much, sometimes referred to as hyper-lordosis), additional pressure is placed on the joints of the spine.

So the abdominal muscles help to decrease or prevent lower back pain, by helping to maintain good posture in the spine and also helping to stabilize the pelvis and lower back (lumbar spine).

Okay, let us talk about strengthening the abdominal muscles. If you ask 10 physical therapists, chances are that they will all have a slightly different approach.

One of the most important exercises to focus on in the beginning of an exercise program is the drawing-in maneuver. The drawing-in maneuver is used to engage the deep core muscles like the tranverse abdominus, pelvis floor, and lumbar multifidus.

To perform the drawing-in maneuver simply suck in your belly button so that it moves towards your back. Hold for 10 seconds, relax and repeat 10 times.

This is a coordination exercise for the deep core muscles. With sedentary lifestyles our core muscles lose their coordination and have a harder time stabilizing the lower back.

In addition to the drawing-in maneuver, crunches, the plank exercise, and a series of exercises while lying on your back can all strengthen the abdominal muscles and develop core stability.

If you want to support your lower back, ab exercises are very important, but by themselves they are not enough.

In order to have the healthiest lower back, you must take a comprehensive approach and include flexibility exercises, lower back exercises, postural exercises, and proper sitting and lifting techniques.
So treat your back well and start exercising today!

How to use and choose an exercise bike

How to Use and Choose an Exercise Bike

Exercise bikes can be used for cardio exercise, building endurance, burning fat and calories, and strengthening muscles. No matter what you use your exercise bike for it’s good to know basic use and safety. There are two styles of exercise bikes – upright and recumbent – and their operation is the same. To get started, position yourself onto the seat. Put your feet on the pedals and adjust the seat so that you come close to full knee extension but not all the way, then adjust your seatback angle for comfort. When you’re ready, start pedaling! This will start the machine and you can then select your workout program from one of the preset exercises or personalize your workout to your own liking. If you want to use your exercise bike to increase your aerobic fitness, try doing intervals. After a warm-up, go as fast as you can for 30 seconds, than slow way down for a minute and repeat. To end your workout, slowly decrease your speed until you come to a complete stop.

Here’s a safety tip: If there are straps on the pedals be sure to use them – it could prevent injury due to slippage or overextension. And remember – always consult a physician or healthcare provider before beginning an exercise program.

While the basic use of an exercise bike is pretty easy, shopping for a home exercise bike can be very intimidating! There are so many different brands, models and styles it can be next to impossible to choose the right one for your home. For most people, buying a home exercise bike is a major investment. It’s also a good investment for those who have decided to make a conscious effort to be fit and healthy. That is why it is important to put together a checklist that identifies attributes that are most important for you and your workout. Here are some tips that should help you out:

1. The first thing you should consider when choosing an exercise bike is the construction. A well-constructed exercise bike is something that everyone in your family can enjoy. You will want an exercise bike that is built with high alloy steel or aluminum frame that is strong enough to support the heaviest person. Some machines come with a weight limit – make sure that limit won’t inhibit your workout.

2. Watch out for noise! A major consideration for a home exercise bike is the amount of noise it can produce. A loud machine can drown out a lot of noise – kids, television, oven timers, etc. And some small, repetitive sounds can drive a person crazy and provide you with one more reason not to exercise. We recommend testing an exercise bike before you buy it. Sit on it and go through the motions so you can assess the noise level and see if it’s something you can live with.

3. Choosing between an upright bike or a recumbent bike is up to your own personal preference. Upright exercise bikes are great for those who prefer a classic seated position – and they are perfect for those that want to try spinning workouts at home like they may have experienced in the gym. Recumbent bikes put you in a seated position more like you would find while sitting in a chair – these are great for people that have avoided exercise bikes in the past due to back issues. Test them out and see what you like the best.

4. And finally, don’t forget the bells and whistles! The newest models come with many extra features, including LCD or TV displays, cooling fans, and audio systems or a heart rate monitor. Using a heart rate monitor during your workout will help you adjust the speed or incline to keep your heart rate in the optimum zone. It’s a good investment in your health!