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Wednesday, January 30, 2013
Sports Workout: Easy Effective Exercises
Easy, Effective Exercises: The Three E’s
By: Thomas Trawick
Dips:
Those that exercise regularly, love it. Those that don’t workout regularly, hate it
or just don’t have the time to do it.
Either way, whether you love it or hate it, if you exercise you prefer
it to be easy and effective. So, let’s
cut to the chase. Below, I have listed a
group of exercises that work your body in the right places and can be done
almost anywhere you are.
While grabbing both sides of a chair seat hang your body off
the chair at an incline. Now while
holding one leg up, keep the other leg firmly planted on the ground. With you back straight, your leg and body
should be in the shape of a V. Now with
your elbows bent, slowly extend your arms, pushing up off the chair still
keeping your back straight. Remember to
slowly breathe out on your way up and breathe in on your way down.
Now if you don’t have a chair you can do the same exercise
on the floor.
This very easy yet effective exercise can be done almost
anywhere. It’s great for working out
your triceps, lats, torso (wings), and stomach.
Push-up’s:
We all want our arms, chest, back, legs and stomach to look
as good as they can. Even with all the
other exercises that you can do to work out one or two of these muscles,
push-ups have the advantage of working out all of these major areas. Below, I have detailed a push-up that will
focus on your arms, chest, back, legs and stomach.
With your arms fully extended in front of you and your legs
either spread apart or closed. Bend your
elbows and keep you back straight. As
you make your way down, lift one leg up, touching your knee to your elbow. Remember to breathe in on your way down. Now with your chest right above the floor,
push back up and bring your leg back down to starting position, with your feet
either together or spread apart.
This easy yet effective exercise is great for working your
legs, stomach, back (lats and wings), chest and triceps. Do 5 sets of 10 push-up repetitions
with each leg and be sure to rest in between each set.
Crunches:
Ok, so now we’re at a part of the body that isn’t so
delightful to workout. However the
exercise I am going to explain is easy and concentrates on the abdominals.
Lying down on your back, with your hands behind your head,
lift your legs up, bending the knees.
Now flex your abdominals pulling your torso up off the floor. Remember to look forward, keeping your head
and torso straight just like in Fig. A.
Now release bringing yourself back down to starting position. Remember, to breathe in on your way down and
breathe out on your way up.
Now from starting position, flex your stomach again pulling
your torso up off the floor. However,
this time turn your body to the left and try to touch your right elbow to your
left knee (just like in figure B).
Remember to breathe in on your way down and breathe out on your way
up. Also, it is very important to lift
your body up using your stomach muscles and not your arms. You don’t want to do sit-up’s or crunches by
pulling your head up. This will only
lead to pulling a muscle in your neck.
Always lift with your abdominals.
Now release and bring yourself back down to starting
position, breathing in on your way down.
Again, flex your stomach pulling yourself up off the floor except this
time turn your torso to the right. Try
and touch your left elbow to your right knee.
Then release and bring yourself back down into starting position.
Squats:
Legs are another area of the body that must be effectively
worked out in order for one to notice real results. Properly doing squats gives your lower back,
legs and stomach a mean workout.
Remember, I said properly.
Ineffectively doing this exercise can cause injury to your lower back
and legs. Also, please stretch before
any kind of strenuous activity.
If you don’t exercise regularly and your just beginning to
do squats then I recommend starting without using any kind of weights other
than your body weight. Now standing with
your legs shoulder width apart, put your hands behind your head and interlock
your fingers. Bending the knees, keep
your back straight and breathe in. As
you make your way down you should feel your legs and your lower back really
getting a firm workout. Now push back up
extending your legs back to starting position.
Again, breathe in on your way down and breathe out on your way up.
After you’ve done these squats without weights, try and add
some weight to the workout. If you don’t
have weights then I recommend using a log that is light enough to pick up and hold
without hurting your back but is also heavy enough to add weight to the
exercise.
Now, from starting position hold the bar or log with your
arms crossed. Bending the knees, keep
your back straight and make your way down.
Now you should feel your legs and back really getting worked out. Remember to breathe in on your way down and
out on your way up. So, if you want a
good leg and back workout, I recommend trying some squats. However, I strongly suggest properly
stretching before doing this or any other exercise. Also, remember to lift with your legs while
keeping your back straight as possible.
Incorrectly doing this exercise can cause injury.
Calves:
Calves are a very important part of the leg workout. However, the calves are also one of the
muscles that most people ignore when exercising. Below I have detailed an easy yet effective
way to strengthen your calf muscles.
From starting position stand with your feet together. Using the front part of your foot, lift your
body up. You should feel your calves
getting the workout here. Now release
and bring yourself back down to starting position.
Do this exercise regularly and do anywhere form 5 to 7
set’s with 20 to 30 calf press repetitions in each set and you’ll
notice a change before you know it.
If you are not sure of how many sets or repetitions you
should do, then you might want to take a look at my 5 to 7 rule.
Saturday, November 3, 2012
5 Volleyball Drills (New!)
Volleyball is a sport everyone has played at one time or another and it is a sport that requires practice and endurance. Today I am concentrating on 5 volleyball drills that will enhance your teams efforts in the sport. Be sure to stretch well before running these drills.
The first volleyball drill is a tether ball exercise that increases reaction time. For this drill you will need a ball, a rope and a pole or post. Tie one end of the rope to the ball and tie the other end of the rope to the post/pole. This is a one on one drill so you will need a partner to run it with you. To begin, you and your opponent will stand on opposite sides of the pole/post. You will start by hitting the ball around the pole in one direction. Your opponent will counter by hitting it back in the opposite direction. You will continue to hit the ball back and fourth to each other until one person misses so much to where the rope ties itself around the pole/post.
The second volleyball drill is a pass and return drill. Tor this exercise you will need at least one other player. To begin you will serve the ball to your partner with an underhand like in fig.1. Your partner will then volley the ball back to you like in fig.2. You will then volley the ball back to your partner like in fig.3. Your partner will then return the ball back to you with an underhand like in fig.4. You will then return the ball back to your partner with an underhand like in fig.5, thereby repeating this drill. Run this volleyball drill 5 times then relax.
The third volleyball exercise is a serving drill. For this exercise you will need to hang a tire from a tree. To begin, throw the volleyball into the air then spike it through the tire. Do this exercise 10 times then switch arms. This drill will enhance your serving abilities as well as strengthen your arms when practiced consistently. To intensify this drill swing the tire then serve the volleyball by striking it through the tire. Do this exercise 10 times then switch arms. Again this will enhance your serving abilities.
The fourth volleyball exercise is a pass/spike drill. You will need a partner for this drill. To begin your partner will volley the ball to you and you will jump and spike it over the net. Do this 10 times then switch and let your partner strike the ball. Doing this exercise consistently will enhance your spiking abilities as well as your teammates. To intensify this drill hang a tire from a tree then let your partner set you up with a pass and you spike the volleyball through the tire. Do this exercise 10 times then switch and serve it to your partner. This is a serious volleyball drill and it will enhance your spiking capabilities when practiced consistently.
The fifth volleyball exercise is a serve and return drill. To begin this exercise player 1 will spike the ball over the net to player 2. Player 2 will then attempt to receive the serve setting up player 3 for a return. When done consistently this exercise will enhance not only your teams serving abilities but also their receiving, passing and returning abilities. Run this drill 5 times then rotate positions. Player 1 will move to receiver, player 2 will move to returning the ball and player 3 will then serve. To intensify this drill player 1 will serve to player 2. Player 2 will receive the serve passing it to player 3. Player 3 will then set up player 2 for a spike return.
The first volleyball drill is a tether ball exercise that increases reaction time. For this drill you will need a ball, a rope and a pole or post. Tie one end of the rope to the ball and tie the other end of the rope to the post/pole. This is a one on one drill so you will need a partner to run it with you. To begin, you and your opponent will stand on opposite sides of the pole/post. You will start by hitting the ball around the pole in one direction. Your opponent will counter by hitting it back in the opposite direction. You will continue to hit the ball back and fourth to each other until one person misses so much to where the rope ties itself around the pole/post.
The second volleyball drill is a pass and return drill. Tor this exercise you will need at least one other player. To begin you will serve the ball to your partner with an underhand like in fig.1. Your partner will then volley the ball back to you like in fig.2. You will then volley the ball back to your partner like in fig.3. Your partner will then return the ball back to you with an underhand like in fig.4. You will then return the ball back to your partner with an underhand like in fig.5, thereby repeating this drill. Run this volleyball drill 5 times then relax.
The third volleyball exercise is a serving drill. For this exercise you will need to hang a tire from a tree. To begin, throw the volleyball into the air then spike it through the tire. Do this exercise 10 times then switch arms. This drill will enhance your serving abilities as well as strengthen your arms when practiced consistently. To intensify this drill swing the tire then serve the volleyball by striking it through the tire. Do this exercise 10 times then switch arms. Again this will enhance your serving abilities.
The fourth volleyball exercise is a pass/spike drill. You will need a partner for this drill. To begin your partner will volley the ball to you and you will jump and spike it over the net. Do this 10 times then switch and let your partner strike the ball. Doing this exercise consistently will enhance your spiking abilities as well as your teammates. To intensify this drill hang a tire from a tree then let your partner set you up with a pass and you spike the volleyball through the tire. Do this exercise 10 times then switch and serve it to your partner. This is a serious volleyball drill and it will enhance your spiking capabilities when practiced consistently.
The fifth volleyball exercise is a serve and return drill. To begin this exercise player 1 will spike the ball over the net to player 2. Player 2 will then attempt to receive the serve setting up player 3 for a return. When done consistently this exercise will enhance not only your teams serving abilities but also their receiving, passing and returning abilities. Run this drill 5 times then rotate positions. Player 1 will move to receiver, player 2 will move to returning the ball and player 3 will then serve. To intensify this drill player 1 will serve to player 2. Player 2 will receive the serve passing it to player 3. Player 3 will then set up player 2 for a spike return.
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