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Monthly Archives: March 2018

Vibration Exercise

The space race between the Soviets and the U.S. powered research and continuing work in many new areas. The Russians quickly discovered that being exposed to zero-gravity conditions in space brought about severe deterioration of bone density and muscle tone. The concept of people encountering something resembling the force of gravity while in space is how the concept of whole body vibration exercise came about. (You may have already encountered this already. If you’ve ever been in a boat which was moving fast; taken the waves and mini-jumps with your legs, then realised how over-worked your leg muscles were, even if “all you did was stand there”, then you’ve experienced vibrational forces at work on your legs.) The Soviets furthered the development of whole body vibration exercise for their cosmonauts The USSR space program made use of Whole Body vibration in an attempt to simulate weight bearing loads for their cosmonauts while exercising and rehabbing before, during, and after trips in outer space. Adding Whole Body vibration exercise in zero-gravity conditions was something which worked to mimic the forces of gravity when there wasn’t any. Cosmonauts used whole body vibration devices to retain bone mineral density and muscle tone. Instead of being too weak to simply walk upon returning from space, the Soviet cosmonauts were finding their way back from outer space in almost identical condition as when they left.

Whole body vibration exercise machines have been popular with the high end fitness clubs in Europe for a couple of decades, but have only crossed to the US during the past few years. At first they came only to our top end athletic clubs, because the cost of those machines was way too high for the average household. lately, because of the growing intrest in the concept, many more companies have began making them, and the price has dropped to within the normal person’s reach. With that being said, you can always find one which costs too little, which means that the company that built it needed to cut far too many corners to get the cost down. You will find things such as an under-powered motor, slower vibrational rates, fewer directions of vibration, etc. As with all things, you usually get what you pay for.

The whole body vibration exercise equipment has a base which has an large motor built-in. You stand on as it vibrates, making your body sense that it’s beginning to lose balance, this will cause your muscle groups to tense up from 7-28 times each second in an attempt to “get back” that feeling of balance. The vibrations from the machine also enhance the release of regenerative and repair hormones, enhance the blood circulation in skin and muscle groups, improve bone tissue, enhance lymph drainage, burn off fat, and enhance your metabolism.

Tricks Build Big Chest

Perform bench presses: The bench press is considered the single most effective exercise for those seeking to build a big chest. Heavy weights and low repetitions are considered best to build muscle. You can use a bench press machine, barbell or even dumbbells to perform this exercise.

  • Select a weight that you can lift at least 10 to 12 times.
  • Lie on a weight bench on your back. Grip the bar with hands slightly wider than shoulder-width apart.
  • Lower the bar slowly until it touches your chest. Then return to the starting position.
  • Repeat until you have completed this movement 10 to 12 times.
  • Perform 2 more sets of 10 to 12.
  • Add more weight after you can perform 12 repetitions easily.

Use dumbbells or a cable station to do flies: Lighter weights are recommended for this exercise, as heavier weights are harder to handle during this movement.

  • Lie on your back and grasp a dumbbell or cable handles in each hand.
  • Extend your arms straight up in front of you.
  • Keep your arms extended and slowly lower your hands to either side of your body.
  • Return to the starting position.
  • Repeat for a total of 3 sets of 10 to 12 repetitions.
  • Increase weight after you can perform 12 repetitions easily.

Superset 2 or more exercises: For instance, after doing 10 reps of the flat bench press, go immediately to dumbbell flies and perform as many reps as you can. Or, follow the bench press with as many push-ups as you can do. Supersets force your muscles to work harder and are very effective in building a big chest.

Try drop sets: Perform at least 10 reps of the bench press or flies. Immediately remove 10 pounds and perform the exercise to failure. Then, remove 10 pounds again and once more perform the exercise to failure.

How to Develop Muscles with Isometrics

Build a big chest by doing body-weight exercises. The following are effective isometric exercises that can develop your chest.

Push-ups: For maximum benefits, do a variety of push-ups. Space your hands farther than shoulder-width apart, shoulder-width apart or close together. Place your feet on a bench and do decline push-ups, or place feet on the floor and hands on a bench for incline push-ups.