Monthly Archives: October 2013

Are Weight Lifting Gloves Necessary and What Size?

Weight lift gloves

You’ve decided to start going to the gym. You need to build some muscles so you’re thinking about weightlifting. But you need to get some gym gear first. What’s on your shopping list?

  • Sneakers
  • T-shirts
  • Shorts
  • Duffle bag

 Do you think anything is missing?

It is amazing how often weight lifting gloves get left off this list. Persons believe it is unnecessary. Wearing weight lifting gloves is a personal choice, but when you know that you’ll be lifting weights, it’s imperative that you have it.

Weight lifting gloves are beneficial for a number of reasons.

Weight lifting gloves are beneficial for a number of reasons. The gloves provide support to your wrists, assist in gripping weights, relieve the pressure placed on your hands while lifting weights and prevent the appearance of corns and calluses.

Most weight lifting gloves are made with a band that wraps around your wrists to provide extra support. The support is necessary to prevent injuries to your wrists as the band snugly fits to support the weights being lifted. When exercising, your body produces sweat and your palms sweat too.  The weight lifting gloves are made with a special material that grips the weights and allows you to do your workouts safely. Having constant pressure on your hands can cause you to have blisters of calluses. The weight lifting gloves prevents this from happening, as they act as a support for your palms.

 

Now that you’ve learned the benefits of weight lifting gloves, you’ve added it to your shopping list. However, there are some things you should consider when purchasing them:

  •  You must firstly determine your glove size. It is therefore important to walk with a tape measure.
  1. Measure your hand by wrapping the tape measure around your knuckles of your main hand (the one you use dominantly).
  2. Place your hand on a flat surface, with the tape measure still in place, so that your knuckles are spread.
  3. Finally, tighten the tape measure around your knuckles to get the correct measurement and note the measurement.
  • The gloves should fit comfortably on your hands. In order to increase the grip and prevent sweating, the weight lifting gloves should never be too tight or too slack. There should be a little amount of space – enough to flex your arms – between the gloves and your hands.
  • Weight lifting gloves come in leather and neoprene material. The leather material types are typically more expensive but will give better durability and longevity. Neoprene material is usually worn by persons whose aim is to prevent sweaty palms, and thus get a better grip of the weights.
  • Are the gloves “slip on” or “Velcro strapped”? This is usually done by preference, but if weights are heavier, it is best to purchase weight lifting gloves that have Velcro straps. These provide more support and it is certain that the gloves will stay on while you’re lifting weights.

You can now go to the gym with all your gym gear; knowing that you’ve got your weight lifting gloves for support and grip while building those muscles.

Happy lifting!

The Benefits Of Upside Down Inversion Exercises

Upside down Exercises

Inversion exercises are done while being hung fully upside down with the support of inversion boots on a horizontal bar. Sounds tricky? It is and can be quite a challenge, but the benefits gained from doing inversion exercises might encourage you to try it yourself.

Inversion Boots

When doing inversion exercises, inversion boots – otherwise called “gravity boots” – are worn to support your body. Inversion boots are made with straps to hold on to your ankles and attach to the horizontal bar. This is the only thing that is used to support you and keeps you safe while allowing you to do the various exercises that act as therapy for your body.

Types of Exercises

Inverted Squats

Squats are done the same way as standing. The only difference is that you are fully inverted instead of standing before starting each bend. In order to complete the proper form of each squat, start at a 180 degree angle then bend your knees while raising your body toward the bar. This exercise works on your hamstring and glutes.

Inverted Sit-ups

You are better able to stretch your body through inverted sit-ups. Fully invert your body and stretch through 180 degrees, brining your chest toward your thighs. This exercise works on your lower back and abs. 

Full Inversion

Full inversion means that you hang yourself completely; toward the floor. This exercise is one that takes very little work and allows you to take the time out and meditate. It releases stress and back pain, improves circulation and gives you mental alertness. The gravity also realigns your spine.

Three Points Hang

As a beginner, you can try the three points hang. This means that three different points of your body are supported by the horizontal bar at all times; your feet and one of your hands at a time.

Therapeutic Benefits

Inversion exercise falls under the category of core training. It works your legs (hamstring and glutes), abdominals, chest and back. Apart from inversion exercises physically molding your body, they are therapeutic. Inversion exercises help to realign your spine, improve blood circulation, reduce stress, increase flexibility, improve posture and rehydrates the vertebral discs (allows for flexibility of the spine).

Precautions

Although inversion exercises help your physical and mental health, there are certain precautions that must be considered before attempting the maneuvers. If you have hernia, glaucoma, high blood pressure or heart disease, it is not advisable for you to do the exercises. Also, pregnant women and persons suffering from obesity should not participate in inversion exercises.

Skinny Guys Can Build Muscles Too

Build Muscles

A guy passes by with ripped muscles and the confidence shines all over him; his smile, his walk and his attitude. Then you look down at yourself and you wonder “What happened?” You’re as thin as a stick; no dimension – even though you’ve been hitting the gym and eating your proteins. Don’t worry. There’s hope for you. Chances are you’re not doing the correct things aimed at building muscles. It’s all hidden under there, somewhere.

 

Below is a list of tips to help you turn that skinny frame into rock hard muscles:

  • The key to building your size and strength is training more regularly. This means that you practice today, tomorrow the day after and so on. Getting the lean physique that you envision won’t come by in a day’s worth of exercise; it takes practice, endurance and discipline. Train several days per week instead of one. Training your body in turn trains your mind which then sends a message to your body that it’s time for a change. It’s a process and you have to follow through with your exercise regime to get the desired results you’ve been aiming for.
  • Many men aim to lift more pounds and therefore increase the weight on the barbells when working out at the gym. This does help to get them stronger and bigger. But what you don’t realize is that this method cheats you out of building your strength. You’re still able to eat all the junk food and do barbell exercises and get thick but you’re really just adding fat to your body. You’re unable to keep track of your fat levels when you limit yourself to one exercise. It is important to do body-weight exercises, like push-ups and inverted rows, to strengthen your body.
  • Muscle fiber types can be categorized into two groups; fast twitch and slow twitch. Fast twitch muscle fibers are found in fast paced athletes, like sprinters, who quickly generate speed and strength, but get exhausted easily. On the other hand, slow twitch muscle fibers can be found in athletes like cyclists. It takes a while for them to exert energy and it also takes a long time for them to get tired. You can change your fiber type by training either more intensively or slower. However, in this situation where you’re trying to build muscle, it would be advisable to do exercises like the one arm dumbbell snatch, clean and press two to three days a week.
  • Using heavy carriers in your workout is another way of helping you build muscles. These form an essential part of increasing your body strength in a way that no other exercise can. Kettlebells and dumbbells, or any other heavy equipment, can be used while doing the Farmer’s Walk. This technique can be done for approximately 5 minutes after every workout. Some other positions that can be done are the kettlebell rack position and the bottoms up position. These exercises help you build abs, and muscles in your calves and arms.

Although you have personal goals and deadlines to get ripped, you must not overwork your body. There is something such as “over-training” and this can quickly lead you to feeling fatigued and injuring yourself.  It’s important that you pace yourself and think of exercising as practice instead of a sprint race to the finish-line. The muscles won’t come overnight and remember your aim is to create and maintain muscles.