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Saturday 25 June 2016

5 GYM EXERCISES TO AVOID

EXERCISE 1: BEHIND THE NECK SHOULDER PRESS

Avoid... why?

SHOULDER CAP IS IN ABNORMAL PLANE OF MOTION THUS THE LATERAL PORTION OF THE SHOULDER SOCKET IS RESTRICTED BY THE MOVEMENT OF THE ARMS THUS INCREASING TENSION IN THE NECK MUSCLES.


Replace it with Upfront shoulders


REPLACE IT WITH UPFRONT SHOULDERS 

In all my gym time I have seen maximum injury by this exercise. The person starts with the less weight but over time as he puts up more weight over the bars, the shoulder muscle just snaps. The reason behind this is pretty simple. When we do this exercise our shoulder cap is in an abnormal plane of motion. The lateral portion of the shoulder socket is restricted by the movement of the arms, thus increasing the tension in the neck muscles


EXERCISE 2: DUMBBELL CHEST FLYES


Avoid... why?
Trying to keep your hands straight while you go down is almost impossible and also dangerous for your elbows, also work is done by biceps and outer shoulder rather than chest itself.

Replace it with Chest Crossover

REPLACE IT WITH CHEST CROSSOVER


Most of the guys will hate me to put this exercise in the list. Favorite exercise for starters and first timers in the gym and even I used to do a lot of it. But gradually I realized, it has negligible effect as I am not getting the same burn in the muscle which I used to get from other chest exercises. After studying and reading about it online, I found that most of the work is actually done by biceps and outer shoulder rather than the chest itself. Trying to keep your hands straight while you go down is almost impossible and also dangerous for your elbows.


EXERCISE 3: LEG EXTENSIONS


Avoid... why?
EXERTS A HIGH PRESSURE OVER THE KNEE CAP, CAUSING JOINT PROBLEMS WITH TIME AND HEAVY WEIGHTS

Replace it with Lunges

REPLACE IT WITH LUNGES

Leg extension provides good quad burn but may lead to knee pain. Since the load from the exercise (the pad on your shin) is so far away from the hinge (your knee), the movement puts a large amount of stress on the knee joint. These factors may not culminate in injury for everyone, but they could lead to aggravation down the road.

EXERCISE 4: MORNING EXERCISE

Avoid... why?

THIS EXERCISE REQUIRE PROTRUDING OF THE HIP AREA, BUT DUE TO OUR LIFESTYLE OF SITTING FOR LONG HOURS, PROPER HIP MOVEMENT CAN BE PROBLEM.


REPLACE IT WITH DUMBBELL DEADLIFTS

Ensure proper Arching of the back at all time.


EXERCISE 5: UPRIGHT ROWS

Avoid... why?

Cause the upper arm bone to bang up against the ac (acromion process) joint, which can damage the nerves in the shoulder area.

Replace it with Bend over Lateral Shoulder raise



REPLACE IT WITH BEND OVER LATERAL SHOULDER RAISE

Bending forward 90 degrees at the hip, holding weight down beneath your shoulders with hands slightly more than shoulder width apart, then lift weight straight up towards your chest until elbows and shoulders form a straight line.

Do you agree with our 5 gym exercises to avoid list? Or you have some more exercises to add in this list.

Please share your viewpoint in the comment box below.

Monday 13 June 2016

10 REASONS TO STAY FIT by getoutsite.com

REASON 1: LIFTS YOUR MOOD AND MAKES YOU FEEL HAPPIER

A good workout helps you to release a “happy chemical” known as dopamine which is necessary for the feeling of pleasure and happiness.  Feeling unhappy? Go for a jog or hit the gym!

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If you experience any level of moodiness it’s a good idea to get more exercise, increase your sleep to at least 7-8 hours per night, limit your caffeine and illicit drugs and alcohol, and eat a well-balanced diet since proper nutrition helps with mood swings. Make sure you are adding serotonin-boosting Omega-3’s (found in fish and flax seed), vitamin D, and protein rich lean meats to your diet.

REASON 2: BOOST MENTAL HEALTH AND ALLEVIATE ANXIETY


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Getting physically tired actually helps to reduce stress and improves sleeping pattern. So next time your boss gives you a hard time in office, just take a 15 mins walk (and not a smoke break) to recharge yourself with all the positive vibes and ideas.


REASON 3 : CONTROL ADDICTIONS AND IMPROVE EATING HABITS


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Release of endorphins provides natural high after every workout, so you don’t need other addictive substances to make you feel high. Choose a healthier option to go high on life!  

REASON 4: LIVE LONGER AND KEEP MEDICAL COSTS DOWN


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A healthy lifestyles helps to fight against low body immunity, certain cancer, abnormal cholesterol levels, blood pressure, diabetes etc. Stay Healthy to live longer or pass your days sitting around doctor waiting room. 

REASON 5 : IMPROVES BODY POSTURE, BALANCE AND COORDINATION


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Exercise can improve your stability and also what is called your “kinesthetic awareness”, thus improving joint functions and increasing muscle strength. Live longer. Stay strong!

REASON 6: INCREASES SEX DRIVE AND SATISFACTION


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Exercise increases blood circulation, which helps prevent erectile dysfunction and increases sex hormones like testosterone. It's a fact: Regular exercise can increase sexual drive, activity and satisfaction. A very good reason to stay fit!

REASON 7: INCREASE RESISTANCE TO ENDURE PAIN


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Challenging muscle strength constantly during a workout helps to increase your resistance to endure pain. It is scientifically proven that athletes can endure more pain than moderately active people.

REASON 8: MORE ENERGY AND ENDURANCE

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People who work out regularly have more energy, strength and endurance to get through their daily activities than non-exercisers as exercise stimulates the release of feel-good endorphins that not only make you feel better but also keeps up your energy levels.

REASON 9 : BOOST SELF-CONFIDENCE AND BUILDS SELF-ESTEEM

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You feel great about yourself and workout helps you to fight depression, anxiety thus improving overall body image. Do you feel better about yourself when you are sitting on the couch eating a bag of potato chips or after a great workout at the gym?

REASON 10: SLOWS THE AGEING PROCESS


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Most people lose 10% of their aerobic capacity each year after the age of 30. However, regular exercise can actually make you more aerobically fit as you get older. Also reduces the risk of many age-related diseases, such as osteoporosis, heart disease and stroke.