Tag Archives: squats

Core Strengthening Exercises

The importance of core strength cannot be overstated. Speak to any fitness guru or professional sports coach and they will always refer to core strength as being a huge factor in strength building. First of all I should clear the misconception that core strength refers to the strength of the abdominal muscles. Abdominal strength is a part of it but core strength refers to the strength of your entire torso.

Now there are many different exercises that you can incorporate into a core training program. For some, these core exercises will be challenging enough on their own. For others, you may wish to consider incorporating weights into the exercise to make it harder. Let’s take a look at some of these core strengthening exercises in more detail.

 

Sit Ups

We might as well start with the most popular core strengthening exercise – the sit up. Sit ups are beneficial in working the abdominals and other stomach muscles, which are an important part of your core. With sit ups, try to focus on form rather than speed, and difficulty rather than quantity. If they are easy for you to perform then do them while holding some weight or while wearing a weighted vest. You can also do them upside down like this:

sit ups upside down

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How to Jump Higher for Basketball

Being able to jump high is a very important skill in basketball. The ability to slam dunk or get up above your opponent for that crucial rebound is extremely important in this sport and if you are performing slightly below your potential than you can expect to lose out on the court, miss out on teams and bow out earlier than you’d hoped.

how to jump higher for basketball

If you’re really tall you might be able to dunk without any training whatsoever but for shorter men it can be quite difficult so here’s what you should do:

  1. Improve your technique. By concentrating on putting your body into the most efficient position during the jumping movement you can get the most out of the existing output of your body. This will give you an immediate gain and is the easiest to develop. You just need to practice.
  2. Another way is to perform plyometric exercises to produce more dynamism from your muscles and to train your nervous system to react quickly.
  3. The third and most important method is strength training. This is going to give you consistent long term improvement and it will protect you from injury as well. Ensuring you are strong enough for your body to handle jumping high is vital to success.

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No, Squats do NOT Make Your Butt Bigger!

It’s about time someone dispels this myth. Maybe then less-endowed women would stop getting their hopes up and men would stop being afraid of performing the squat with the fear of their backside getting bigger.

squat and gluteus maximus

First of all the reason the female’s butt is larger, or should I say chunkier than the male’s is because of the higher fat deposit in that body part. Exceptions aside, men tend to store most bodyfat around their belly while women store it mostly in their buttocks and breasts. It is that fat which gives the female a larger and shapelier behind, not the gluteal muscles. If a female doesn’t have that extra fat then her backside wouldn’t be that different from a man’s. See where I’m getting at here?  The squat primarily works the gluteus maximus, the muscle of the buttocks. It will make your behind stronger and harder but it won’t make it plump because as I have already told you earlier, it is the fat which makes the female butt plump, not the muscle. Females do not have bigger butt muscles than men. They just have more fat, especially in that area.

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How to get Stronger Legs

It’s not uncommon for men to train their upper body intensely without paying much attention to the lower body. This is a pity because the legs are the foundation of the human body, and a pair of strong legs will improve your balance as well as your overall strength and well-being. Let’s take a look at some of the best leg training methods:

 

Squats

This squat is the king of leg training methods and it’s one of the three lifts in the sport of powerlifting. It strengthens the gluteal muscles, quadriceps, hamstring, and other leg muscles.

squat

The squat can be done normally by holding a weighted barbell on your shoulder like powerlifters do, by holding some weight in your hands, with a heavy backpack or even without weights. You can start by doing the latter but if you want to develop great leg strength then eventually you have to start doing it while holding some heavy weights.

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