In today’s digest we bring you articles on Side Lying Exercises- Workout, Tighten Up Your Body By Doing 2 Minutes Set of Exercises, Watch: Ronnie Coleman Talks Steroid Use For Mr. Olympia On Joe Rogan Podcast and Core Training: The What, Why and How. Hope you enjoy them…
Side Lying Exercises- Workout
Whether you’re just starting out in the world of bodyweight training or you’re recovering from an injury … the first objective should be improving your joint mobility and stability. That means being able to move around more easily, fluidly, and without discomfort. That’s why I have created Bodyweight Rehab. You’ll develop the athletic fundamentals needed …
Whether you’re just starting out in the world of bodyweight training or you’re recovering from an injury … the first objective should be improving your joint mobility and stability.
That means being able to move around more easily, fluidly, and without discomfort. That’s why I have created Bodyweight Rehab. You’ll develop the athletic fundamentals needed to live a long, fit life.
Rehab your body (many of those working out neglect recovery and corrective exercises—essential aspects of fitness—but you won’t neglect them) with light workouts that rejuvenate your joints.
The Bodyweight Rehab workouts are also part of our Prep Program. In 6 weeks it will improve the health of your joints and transitioning more efficiently between lying and standing positions.
Here is a 10 minute sample of our Rehab Side Lying Exercises.
Side Lying Exercises- Workout was originally published at https://www.marklauren.com/blog/workouts/side-lying-exercises/
Tighten Up Your Body By Doing 2 Minutes Set of Exercises
Holly Rilinger, a fitness expert, explains that you do need much time to get your body back in shape. By doing simple exercises for 2 minutes a day you can obtain some good results. Punch To The Left, Punch To The Right Stand with your feet wider than your shoulder width. Turn the toes 45 …
Holly Rilinger, a fitness expert, explains that you do need much time to get your body back in shape. By doing simple exercises for 2 minutes a day you can obtain some good results.
Punch To The Left, Punch To The Right
Stand with your feet wider than your shoulder width. Turn the toes 45 degrees outwards and bend your knees, providing that your hips are parallel to the floor.
Keep your fists on the height of your chin and close to your body. Weigh on the heels to activate the muscles on the backside. Keep the position and punch with the right hand over your body to the left side, and move both your torso and head at the same time. Repeat the same in the opposite side. Punch in each direction for 30 seconds without any breaks, and move as fast as you can.
Lie down on your stomach and lift the body, putting your hands below the shoulders. Keep the hands fully straight and balance with your toes. Jump to the front with the right leg, and instantly lower it beside your right hand. Make a pause for a second, then jump and put your right feet back. Make a small break and repeat the same with the left leg. Jump for 30 seconds, as fast as you can.
Lie down on your stomach and push yourself up using your elbows and toes. Use the upper part of your body for strength jumping with both legs a few centimeters to the left then right away to the right. Jump for 30 seconds and move as fast as you can. Keep your backside lower while you jump.
Stand up and keep your feet in a position that is a little wider than your shoulder width, and the toes towards the front. Bend the knees until your hips are parallel to the floor. Straighten your arms behind you, in a position of 45 degrees.
Weigh on the heels and jump to the front as further as you can. At the same time, pull out the arms to the front, then lift them right above the head in a V shape. Come back to the original position and jump again. Jump for 30 seconds as fast as you can.
Tighten Up Your Body By Doing 2 Minutes Set of Exercises was originally published at http://www.trainhardteam.com/tighten-up-your-body-by-doing-2-minutes-set-of-exercises/
Watch: Ronnie Coleman Talks Steroid Use For Mr. Olympia On Joe Rogan Podcast
Eight-time Mr. Olympia Ronnie Coleman joined the most popular podcast on Earth recently to talk with Joe Rogan about his life, career, and more. And at one point in the interview, the subject of steroid use came up which is obviously a big part of bodybuilding. Read: Ronnie Coleman Opens Up To Joe Rogan About …
Eight-time Mr. Olympia Ronnie Coleman joined the most popular podcast on Earth recently to talk with Joe Rogan about his life, career, and more. And at one point in the interview, the subject of steroid use came up which is obviously a big part of bodybuilding.
Read: Ronnie Coleman Opens Up To Joe Rogan About Getting Insane 13 Surgeries Post-Bodybuilding
So to start off this part of the interview, Rogan asked, “What kind of steroids were dudes doing back then?”
Coleman’s response was:
“Basic. You know you got your test (testosterone), D-bol (Dianabol)… just basic stuff“.
He explained that back then, the DEA (Drug Enforcement Administration) would try to find out what they were taking. Although, the bodybuilders were getting prescriptions to use. And he also mentioned that kids were taking steroids and committing suicide so that DEA wanted to get them off of the stuff they were taking.
Coleman then talked about how much genetics is a factor in getting as big as the bodybuilders who compete on stage.
“probably like 1% that could get as big as I got and I was the only guy. Nobody has duplicated that since… and to be in that condition, and be healthy”. I don’t have any health problems besides the injuries, my liver, kidneys, and heart are all good.”
Coleman said he didn’t take a lot of steroids when he was competing either. He just worked out a lot and was genetically gifted. Rogan then mentioned that Dorian Yates (6x Mr. Olympia) said he wasn’t taking a lot either.
Related: WATCH: Joe Rogan & Dorian Yates Talks About Steroids in Bodybuilding!
But what’s very interesting is that Coleman said he would stop the steroids cold turkey without cycling off or taking anything and he’d feel totally fine for the three months he was off of them.
Rogan told him he just has great genetics and Coleman’s response was, “craziest ever“.
Then he went on to say that he could squat 7-800 pounds naturally which is unheard of. Not to mention, he apparently still maintained his massive size of over 300 lbs. But then he’d get back on with doctor supervision and while getting blood work done every few months.
Rogan was curious if steroid use was allowed to be talked about while he was competing. “Yeah, I talked about it, I had no reason to hide it like people ain’t stupid,” although people would still choose to hide the fact that they were taking anything.
The next part of the discussion was that Coleman was known to be drug-free while still looking insanely impressive due to his top-tier genetics. He told Rogan that he didn’t use anything until he was 30 years old. However, he was tired of getting his ass kicked as he explained.
So this was when he decided that it was time to started using in order to be more competitive. He’d only place as high as third drug-free but it wasn’t until fellow bodybuilder Flex Wheeler suggested he use steroids that he started to really realize his full potential.
“He taught me everything I know. He also got me the best nutritionist ever, that’s how I won my first Olympia.”
Coleman said that it was smart to learn about steroids from other bodybuilders who were using and placing well which is why Flex Wheeler was the perfect mentor where this was concerned.
Rogan then asked how much of a night and day difference it was when he started taking stuff. Coleman said the only difference it made was the conditioning which is how shredded he was. He explained that his strength didn’t go up that much.
This was the last part of the discussion.
Related: Ronnie Coleman Tells About Starting Bodybuilding In Exchange For A Free Gym Membership On Joe Rogan Experience
Watch the full clip below…
Join our list
Subscribe to our mailing list and get interesting stuff and updates to your email inbox.
Watch: Ronnie Coleman Talks Steroid Use For Mr. Olympia On Joe Rogan Podcast was originally published at https://fitnessvolt.com/ronnie-coleman-talks-steroid/
Core Training: The What, Why and How
Remember back in grade school P.E. class when the gym teacher had all the students see how many sit-ups they could do? I do. In third grade it was the day for the sit-up test during physical fitness week. (Some kids were conveniently “sick” that day.) Our class walked into the gym and one of …
Remember back in grade school P.E. class when the gym teacher had all the students see how many sit-ups they could do? I do.
In third grade it was the day for the sit-up test during physical fitness week. (Some kids were conveniently “sick” that day.) Our class walked into the gym and one of the second graders from the previous gym class was still going strong.
He ended up doing more than 700 sit-ups and his face was beet red when he finished. I ended up doing around 90 and the next day my stomach muscles were so sore I could hardly breathe. I’ve always wondered how that other kid felt the next the day! I share that story because unwittingly that day was my introduction to a lifelong training regime for my midsection.
Conditioning the muscles of the abdomen and lower back has had many terms during my 25-plus years of working out. As a kid, it was called exercising the stomach muscles.
In the 80s, it was abdominal training and ab work. During the late 90s and still today it’s called training your “core”, which now also includes the lower back. So what constitutes core training and why is there a big craze about it in the fitness industry? Let’s find out.
What Is Core Training?
The area of the body, which is commonly referred to as the core, is your midsection and it involves all your muscles in that area including the front, back and sides. The core includes the traverse abdominis (TVA), erector spinae, obliques and your lower lats.
These muscles work as stabilizers for the entire body. Core training is simply doing specific exercises to develop and strengthen these stabilizer muscles.
If any of these core muscles are weakened, it could result in lower back pain or a protruding waistlines. Keeping these core muscles strong can do wonders for your posture and help give you more strength in other exercises like running and walking.
Why Core Training?
You’ve probably noticed the big push for core training at health clubs and in many fitness magazines. Many clubs will offer specific classes on core training alone.
Why is this type of exercise getting so much attention? Americans are increasingly getting more and more sedentary.
Many of us have office jobs and sit eight to nine hours a day. Add another hour or two of driving time and that adds up to a lot of sitting. Prolonged sitting and no exercise weakens the muscles of your midsection.
Our ancestors didn’t need to think about core training because they worked hard from sunrise to sunset doing labor-intensive chores.
The fitness industry has recognized this and is trying to show people how to keep their bodies strong despite the amount of sitting we do each day. Keeping the torso strong is important because it is the body’s center of power.
Who Is Core Training For?
Core training is for EVERYONE!
Keeping the body’s stabilizer muscles strong will not only improve an athlete’s performance, but it will help in life’s everyday tasks. Bending, reaching and twisting are movements we do everyday. It could be picking up a pencil or reaching to fasten the seat belt.
The last thing anyone wants, including hard-training athletes, is to blow out their back by picking up a two-year-old child off the floor. It can happen but if the core is kept strengthened, there’s less of chance of sustaining an injury from an everyday chore.
I recently saw a commercial on TV where a guy with a pot belly is getting something out of the refrigerator. He turns and looks out the window and sees his beautiful neighbor inside her apartment and she’s looking at him. He immediately sucks in his stomach. When she looks away he lets it stick out again.
Guys like this REALLY need to step up the core training. They also need to drop a few pounds of fat from the midsection as well. Carrying excess weight around the belly can ruin your posture and weaken the muscle of your lower back. To remove that fat, follow a healthy eating plan and limit your calories and carbohydrate intake.
To speed things up even further, try one of the many ephedra-free fat burners that are available. I like VPX Redline and AST Dymetadrine Extreme.
Benefits Of Core Training!
Bodybuilders especially need a strong core. Heavy squats, deadlifts and barbell rowing give the core a challenging workout by themselves, but doing additional abdominal and oblique training helps to alleviate the injury factor. Handling the heavy poundages that are necessary for mass building requires a very strong midsection.
The added benefit of incorporating a new and challenging workout to your routine can enhance your overall progress by igniting newly developed motivation.
If your training is in a lull, concentrating on exercises for the torso is a good way to spark the enthusiasm once again. Think of yourself as Rocky when he was doing inverted sit-ups in that Russian barn! It makes you want to head to the gym right now doesn’t it?
Incidentally, another reason for core training is a beloved side effect that comes from it. That side effect is a dynamic six pack, which gets plenty of attention at the beach!
A ripped six pack also gets lots cheers when you’re on a bodybuilding stage also.
In order to strengthen your core remember to stimulate, don’t annihilate! Begin by performing 10 to 15 repetitions of each exercise. Do them two or three days per week on non-consecutive days.
After a couple weeks go through the cycle of exercises two or three times. Staying consistent and doing a little is more beneficial than doing too much every once and a while.
Advancing The Workout
Once you’ve mastered these exercises, try some new ones. Many can be found in bodybuilding and fitness magazines. Throw in some hyperextensions on your back days.
Keep variety in core training. There are lots of little muscles in your torso that only get worked from certain angles.
And remember it’s always best to get the green light from your doctor before engaging in any exercise plan.
When he or she does give you the go ahead, try these exercises and maybe your core will get strong enough to handle one of those hour-long core training classes offered at the club.
Core Training: The What, Why and How was originally published at https://www.bodybuilding.com/content/core-training-the-what-why-and-how.html?utm_source=facebook&utm_medium=Social_plus&utm_campaign=fb_articles&utm_content=fb_articles