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How to Strengthen Body Core in this 10 Workouts?

8 years ago in Fitness

How to Strengthen Body Core in this 10 Workouts_

Doing sports is a lot of physical and mental work. Training, diet and discipline are the keys to be good at it.

During training, we work hard for our body to gain muscles, lose fats, strengthen your body and often times to be flexible.

Exercise or workouts are painful especially if you don’t do it properly or if you push yourself too much.

And I learned that to be able to cope on the pain or at least your body is ready for heavy workouts, you need to strengthen your body core.

What is the so called “body core“?

Body core are the muscles work as stabilizers for your entire body. Core is commonly referred as your midsection and it involves all your muscles in that area including the front, back and sides or your abdominal part.

How to Strengthen Body Core in this 20 Workouts?

1. Crunches – is a very common abdominal exercise which particularly work on your obliques or the abdomen musles.
How: – Start on a mat or any flat surface lying face up with knees bent
– Then curl your shoulders towards your pelvis with hands behind or beside your neck or cross over your chest.
– Make sure the lower back stays on the floor, and don’t push against your neck or head to avoid injury.
– The difficulty of crunches varies like side crunches, also you can use equipment’s such as medicine balls, etc.

 

2. Climbing Rope – or rope ascent is a gymnastic exercise where one simply climb a rope to the top. Grips will also be tested on this kind of exercise.
How:  – Hold the rope with hands and start going up using your legs for help
– Or using no legs just the upper body strength
– Or holding the legs out at 90 degrees in the L-seat position
– And using two ropes side-by-side

 

3. Crawling – there are different types of crawling like crab crawl, spider crawl, grok crawl and the most popular the bear crawl. Crawling ia a locomotion wherein you need to use four of your limbs moving forward or backward.
How:  – Start on the floor with both hands and feet are used instead of knees like standard crawl.
– Create an arched or squatted body posture, then start to crawl forward or backward.
– This works as a faster crawl but requires more effort to maintain.

 

4. Superman – is a medium-intensity exercise that strengthen lower back and core muscles.
How:  – Start your position like the hero Superman when he fly, but this exercise requires lying on the floor face down.
– Then slowly lift your both arms strecth and legs off the floor.
– If you don’t have a healthy back or any back injury, better not to try this.

 

5. Oblique Reach – is also called the torso-twisting sit up. This workout focus on strengthening your abdomen muscles which is more intense that the crunches.
How: – Start on a mat or any flat surface lying face up with knees bent and feet flat on the floor
– With hands behind your neck, lift your shoulder and twist your torso
– Reach to touch your right knee with your left elbow and hold for at least five seconds or so, then repeat on the other side.
– Do 10 reps on each side for each set.

 

6. Isometric Holds or Plank – this is a core strength test, an exercise that involves maintaining a position similar to a push-up for the maximum position time. Plank exercise works on your glutes, support proper posture and improves balance.
How: – On the floor, start on a push-up position
– And hold that position for about a minute or so. This hold takes strength and endurance on your abs, back and core.
– Try to perform a plank for 90 seconds and a side plank for 60 seconds with strict form.

 

7. Pushups – this is the basic strength-building exercise. Several muscle groups in the chest, arms, shoulder, triceps, back, and neck work simultaneously during a push-up.
How: – On the floor, start on a good posture push-up position
– Position your amrs correctly to properly support your body.
– Keep your back straight, flex your ab muscles and squeeze your gluteus
– Then slowly lower your body as if your are pushing the floor away from your chest, and repeat
– For assisted push-up, try to put your knees on the ground instead.

 

8. Leg Lifts – is a form of exercise that focus on strengthening your hips, legs and gluteus.
How: – Lie on the floor, legs straight out, hands at your sides
– Lift your legs straight up (not bending your knees at all) until they’re at a 90 degree angle (or close).
– Lower your legs and repeat without letting your legs touch the floor.

 

9. Squats – is very versatile form of workout which you can do anywhere and anytime you can. This helps you strengthening your upper back, hips and balance.
How: – Start on a crouch or sit position
– bent both knees and one’s heels are close to or touching one’s buttocks or the back of one’s thighs.
– Move up and down for at least 50 times

 

10. Bridge – or some called it as the butt-lift as you literally lift your butt up and hold. This will make your glutes, hips and abs strong.
How: – Lie on your back, knees bent, feet flat on the floor
– hip-width apart, arms relaxed at your sides
– start lifting your glutes or butt off the floor
– pushing with your heels, so your body looks like a straight line from your knees to your shoulders
– do this several times or hold the position for about a minute or so.

It is critical to always stretch thoroughly before attempting any of these core physical activities. This will help you avoid common injuries like pulled muscles. Before any workout, it is important to warm up your body to loosen the joints and increase blood flow to the muscles. Warming up can consist of jumping jacks, jogging in place, or doing dynamic stretches.

Building a strong body foundation helps you to keep moving and reaching your best potential in any physical activities or sports.

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Effective 30 Days Kettlebell Challenge

8 years ago in Fitness

Effective 30 Days Kettlebell Challenge

What it takes to be strong? And what it takes to be fit and fab?

Sometimes you need to challenge yourself and get motivated.

Here is an effective 30 Days Challenge, enough to have your daily workout done and gain strength.

Kettlebell is one of so many workout equipment’s that can be used to perform ballistic exercises that combine cardiovascular, strength and flexibility training. There are different weights for kettlebells, so choose what you can carry and is best for you.

Effective 30 Days Kettlebell Challenge

Here are the steps on how to do the four mainly routines done on this challenge:

  1. Swing – it works from standing position to knee bending while swinging the kettlebell forward with your arms stretch.
  2. Squats – from a squat position you can either swing the kettlebell forward ; or carry/grip it with both hands up and down.
  3. Lunges – from a standing position then forward lunge while doing push-press with the kettlebell. Do this switching left and right leg. Also you can do side lunges if preferred.
  4. Halo – begin with standing position hip apart, holding the kettlebell and lift it around your head back to chest level.

These exercises works the muscles on the hips, gluts, shoulders, abs and also your grips.

Challenge yourself, gain strength and endurance.

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Watch Fitness Wonder Woman Official Workout

9 years ago in Fitness/Videos

Sporati on Fitness’ video summary and description

Que tal Amigos de Team SORT les presentamos la rutina oficial de la Mujer Maravilla, espero sea de su agrado y cualquier duda escriban en los comentarios.

Video information

This Fitness’ video is titled Wonder Woman Official Workout and credited to Team SORT Fitness. Viewing time is 4:53, enjoy our fellow Fitness!

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