Yet another crossfit video.
Curls – one of the seemingly preferred exercises at the gym. Pretty much at any given moment at your local gym, there’s likely at least one guy on the dumbbells, machines or barbells doing curls of one form or another. Probably preacher curls or hammer curls with obnoxiously large amounts of weight and form that’s fit for… well… is likely terrible.
The curl is so popular because it targets one of the most sought after muscles – the biceps, or more specifically, the biceps brachii – that bulbous muscle that sits in the front of the upper arm and assists in bending the arm at the ol’ elbow.
But while curls are definitely the way to go for building the biceps, those hammer curls you’ve been doing day in and day out perhaps aren’t as effective as you’d hope. While curling one way or another isa great exercise, what you really want to do is effectively target your biceps brachii 100%- with no other muscles helping out.
Here’s where concentration curls come in. Sitting at the edge of a bench, lean slightly forward and hold a dumbbell with one arm hanging down between your legs and your elbow against the inner thigh on the same side of your body. Curl the dumbbell and “concentrate” on the movement – taking things slow, perhaps, but focusing on exclusively targeting the biceps.
Unlike some other curling techniques, like hammer curls, concentration curls seriously target the biceps and can help turn them into the guns you’re going for.
All jokes aside about possibly even contemplating using a pumpkin as a piece of workout equipment, the Home Workout Guide has a unique take on how to get the most out of your pre-carved jack-o-lantern.
10 Killer Pumpkin Exercises Session 2 – Watch more free videos
Seems obvious, but a recent study at Northwestern University which analyzed the BMI from over 2600 participants over the course of 20 whole years found that those who managed to get about 30 minutes of moderate to high intensity exercise per day between the age of 20 and middle age were more likely to have a healthy BMI than those who didn’t.
Although diet plays a very important part in a healthy BMI, exercise is also incredibly important. Not only is it important in keeping off body fay, exercise is a key ingredient to staying healthy all around, from maintaining strong bones and muscles as well as keeping the ticker and other organs in tip top shape.
So the moral of the post is to keep on chuggin in your workouts and activity. Get some exercise in on a daily basis, even if just some jumping jacks and air squats. Work up the heart rate and get a little sweaty. It’ll do your body good.
While a barbell and some weights are all you really need to get in a good workout at home, there are other elements that can also be good for a home gym setup or to supplement your weight lifting. One great addition to your arsenal that is not only useful but is both inexpensive and extremely portable is the exercise band.
The exercise band can be purchased in a bunch of different resistances so is usable by people just getting into exercising as well as bodybuilders who have been at it for years.
For such a simple piece of equipment, the exercise band is extremely versatile. It can be used to add resistance for squats, presses and curls, just to name a few different exercises. The downside is that there is a limit to the amount of resistance available and you can’t really perform max weight lifts, nor are you really able to translate the amount of resistance from an exercise band to the amount of resistance in weights. However, for a circuit style low to high intensity workout, resistance bands can be incredibly useful.
One great resistance band exercise that I enjoy is a squat to shoulder press. Stand on the exercise band with your feet about a shoulder’s width apart, straddling the center of the band. Hold each handle in the respective hand. Go down into a deep squat and then stand, imediately going into a shoulder press with the band. That’s a single rep. Do several sets of 10 to 20 of these as part of a circuit of either weight lifting or body weight exercises.
About.com has some more information and sample resistance band exercises here.
Squatting is one of the best leg exercises you can do. Problem is that not many people do them regularly. Do you?
This is great stuff. Mark Rippetoe, the author of several well known strength building books, is also a sort of beer connoisseur. A custom brew was made for a post-crossfit lifting seminar he led… Read on here.
There’s no questioning Bruce Lee’s fitness level. Check out this vid of him doing some training and strutting his stuff. Two finger one armed pushups?!?
There is a large body of evidence that having a severely caloric restricted diet can result in a longer life span while maintaining a youthful appearance.
Now new research from the University of Buffalo has found that this sort of diet can also help maintain physical fitness into advanced age, slowing the progression of physical disability.
The study found that rats who were fed a severely low caloric diet were able to keep lean muscle mass while those rats who were fed a normal diet actually lost lean muscle mass and gained more fat. The low calorie rats also had higher physical performance scores.
Unfortunately translating the diet from rats to humans would be very difficult. The rats in the study were living on a 40 precent reduced calorie diet. This would be practically impossible for a human. However, according to Tongjian You, the principal investigator on the study, an 8-percent reduced calorie diet could be both doable and beneficial for humans.
For more information, see the official news release, here.