Tag Archives: Foam Roller

Wide vs Close Grip Pull Ups: Which is Best?

pull-up-

Pull-ups are difficult, demanding and strenuous exercises. You need to lift all your weight with the use of your back, chest and arm muscles. It might be a daunting challenge at first, but with a bit of work and perseverance, you will be able to benefit muscles that are otherwise difficult to reach.

Before you start, make sure you have warmed up properly. Strength training puts a lot of stress on your muscles, and jumping into it without the preparation of a gradual warm up could lead to injuries.

Once your arms, back and chest muscles are a bit warmer, it is time to do the pull-up challenge. As with every difficult exercise, do not overstress yourself. Begin slowly and rest if you need it.

Pull-ups are simple because all you need is a stable overhead bar and a good grip with your hands. But it is not as easy as it seems at first. If you want to get the full benefits from pull-ups, you need to pay attention to the grip. The way you place your hands greatly determines what muscles you will be using, It’s more grateful if you have some Power Rack Cages.for this exercise,  how your body will be moving and the level of difficulty you will be facing.

There are two main types of hand grip:

Wide Grip

This is the more traditional grip method. Stand and reach up to the overhead bar with both hands placed slightly beyond the width of your shoulders by a few inches. Turn your palms around so that they are facing forward. When you pull yourself up, your shoulders will be performing a powerful adduction movement: that is, flexing towards you, and making your upper arms move towards your sides. This is really good for shoulder flexibility as well as muscle toning. And you will also be putting to work the large wing-like back muscles known as latissimus dorsi.

Close Grip

In this modality, your hands must grip the overhead bar exactly at shoulder level, with your palms facing forward the same way as in the wide grip. The close grip forces your upper arms to move behind you and your shoulders to extend. With the close grip you will also work on the latissimus dorsi, but there will be a big contribution from the large front chest muscles, the pectoralis major, and the biceps.

All three muscles will harmoniously work together and get toned in accordance.

Another version of the close grip is where your palms are facing you (otherwise known as chin-ups). The latissimus dorsi will still be doing most of the work, but this time the biceps will be more involved.

The close grip uses the mechanical benefit of two large and powerful muscles, front and back, which makes doing pull-ups a bit easier, and also for a greater number of repetitions.

Perhaps it would be a good idea to try a close grip before you move on to the wide grip.

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 using a Power Rack.

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) and it is necessary to use some gym mats.

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.

Foam Roller Exercises for Myofascial Release

Foam Roller

What Is a Foam Roller?

A foam roller is a cylindrical-shaped tube made of firm, dense foam. They come in various sizes, firmness and densities to suit anyone’s sensitivities and body type. It is a tool used for self-massage and as a home gym equipment workout aid to alter routines and make them more challenging. Foam rollers are most helpful when used for myofascial release, which is a loosening of tight muscles throughout the body. Knots in the body caused by stress or injury can be “rolled out” using a foam roller.

 

How to Release Tension in the Glutes

The glutes tend to hold a lot of tension. Here are a few steps to induce myofascial release.

 

Step 1

Stand with the foam horizontally positioned in between your hands.

 

Step 2

Place it on the ground at your feet.

 

Step 3

Carefully sit in the middle of the foam roller.

 

Step 4

Extend your legs and roll your glutes along the foam roller using your heels.

 

Step 5

When you find a tight spot, hold your position for 30 seconds.

 

Step 6

Come off the spot for 15 seconds.

 

Step 7

Find the spot again and hold for another 30 seconds.

 

It’s important to repeat steps 5 through 7 until you’re unable to relocate the tender area. These exercises may include minor pain at first but will greatly reduce those everyday muscular aches and pains.

 

How to Release Tension in the Lower and Upper Back

Other great spots to hit are the lower and upper back. As we all know, the back carries a majority of the tension in the body. Over time, stress causes painful knots.

 

Step 1

Sit on the ground.

 

Step 2

Place the foam roller horizontally behind you.

 

Step 3

Lean back onto the middle of the foam roller, lifting your bottom and bending your knees.

 

Step 4

Use your feet to roll yourself up the foam roller.

 

Step 5

Stop when you reach a tender area and hold for 30 seconds.

 

Step 6

Come off the area for 15 seconds.

 

Step 7

Roll back to the tense area and hold for another 30 seconds.

 

Apart from what was mentioned above, revolve your foam roller 90-degrees and stretch out so that it makes an upright line down your spine. Turn your knees, placing your feet leveled on the ground. Position your arms on the floor next to your body. Allocate your shoulder blades to descend toward the floor to open up the muscles in the front of your torso. Embrace this position, and do not turn over. Conclude with an upper back support stretch.

Again, it is always important to repeat steps 5 through 7 until the tension has been release and the area is no longer tender.