Eccentric training for efficient muscle building

Eccentric training is a useful method for building muscle. Stretching movements are also known as eccentric movements.

When lifting the weight, the muscle is loaded positively or concentrically. In contrast, the movements performed when the weight is put down are eccentric.

Intramuscular Coordination - What is it and what good does it do you?

When someone talks about coordination in sport, they usually mean intermuscular coordination, i.e. the interaction of several muscles. You can improve this type of coordination with the usual coordination exercises: balancing, dancing, jumping rope, yoga, performing several movements at the same time.

Intramuscular coordination is different. This is about how the individual fibers work together within the same muscle. Because your brain does not send a uniform signal to an entire muscle. A whole muscle never (or rarely) contracts when you move.

Coordination training - That's Why It's So Important

When it comes to daily training, the focus is usually on very specific forms of sport. Strength and endurance are considered to be paramount in the world of fitness.

Coordination training does not have the same appeal. In this article, we want to explore why this training is so important.

Pelvic Floor Training

Pelvic floor exercises are not new, but they have become very popular recently, not only among menopausal women who have problems with their pelvic floor, but also increasingly among young women who are aware of the problem.

If you train your pelvic floor early on, you will have far fewer worries about your health later on. What makes pelvic floor training perfect for everyday fitness: It trains not only the pelvic floor but also the stomach, legs and buttocks, as well as general fitness.

 Modern Pelvic Floor Training 

 Modern pelvic floor training not only includes the muscle groups that lie in the pelvic floor. Of course, primarily the sphincters and pelvic muscles are trained. The training should prevent these muscles from regressing. Especially after giving birth or during the menopause, the failure of these small but important muscle groups is often responsible for incontinence and other problems. If you train them early, you prevent problems. However, the exercises also work the thighs and glutes, so it's perfect for keeping the female body in shape.

Pelvic Floor Exercises

 An exercise is performed on a stool or chair. Sit up straight and tense the sphincter muscle several times, each time for about five to eight seconds. After 10 reps, stand up straight. Spread your legs, then bend them slightly at the knees. Then try pulling the pelvic floor muscles and sphincters up eight times. For the next exercise, stand up straight again. Place your hands flat on your buttocks and contract your pelvic floor muscles.

The hands on your butt should be careful not to tense your glutes instead, which also has an effect, but a different one than what you want. Now you lie on your stomach. One leg is bent. Alternately tense your buttocks, pelvic floor muscles and abdominal muscles. Hold for three seconds each and repeat ten times. Now lie on your back and bend your legs. As you exhale, lift your buttocks up. Now all the muscles in your stomach and buttocks are tense. Try to hold the position ten times for at least ten seconds.

New Trend For More Flexibility: Deep Work Training

The new trend sport is called Deep Work, which is not very meaningful at first. It is a creation inspired by Asian sports and yoga, which aims to bring more flexibility and at the same time make you sweat.

Deep Work is based on the principles of balancing yin and yang and has been a real hit in the US for months. Now the Asian-inspired deep training is also coming to Europe and it inspires everyone who finds yoga interesting in principle, but a little too slow and boring. Deep Work turns yoga into a sporting challenge, so to speak.

How To Train Your Entire Body In 20 Minutes

 

A day in the office and tied to the desk is the ideal breeding ground for back and neck problems. Regular exertion in everyday life often makes you feel that your strength and stamina are declining quickly.

In addition, one recognizes more and more often and with horror how many problem areas one's own body has, regardless of whether one feels that the stomach is too big, the muscles are too hidden or that one feels too fat and not well-formed.

Rom Wod – More Than A Trend?

The new fitness trend Rom Wod was developed by two brothers in North America. Her goal was to create a new mix of different training styles and sports.

From acrobatics to yoga, volleyball and athletics to basketball and boxing, Jeremiah and Daniel have looked at all kinds of sports and looked at them in terms of the so-called "range of motion", which could be translated as freedom of movement. The Rom Wod they invented is intended to improve this freedom of movement

Exercises For A Flat Stomach

A flat stomach is one of the things most people find sexy. But it is also one of the most difficult things to achieve. After all, small fat deposits first and foremost settle in the abdomen and hips. Unlike the muscles in the legs or arms, the abdominal muscles take a little longer to emerge under the skin. If the pants are a little too tight and there are health reasons for fighting belly fat, then some targeted exercises will help with this ambitious task.

Classic Exercises For Abdominal Muscles

Anyone who has opted for exercises for the abdominal muscles must not do without the classics. Sit-ups are among the best abdominal exercises. Sit on the floor, keep your back straight and bend your legs. The stomach is tensed and the upper body is then leaned back as far as possible and straightened up again. Do not put your arms behind your head, but keep them at your sides. One variation is cross-sit-ups, where you hold your hands by your ears and bring your elbows to the opposite knee. Try 20 each at the beginning and slowly increase.

More Abdominal Exercises

Another good abdominal exercise goes like this: Lie on your back with your arms at your sides. Stretch your legs straight up. Now tense your stomach and lift your buttocks a few centimeters off the floor. Do this exercise slowly. Slowly press up and slowly put down again. Again, start at 20 and increase each time. The bridge, which you probably remember from elementary school, is also one of the good exercises for the abdominal muscles. Sit on the floor, hands behind your back. Keep your legs bent. Now push your body up until your torso is level with the floor. The knees are at right angles and the arms are straight. Hold the exercise for a few seconds and then repeat 20 times.

Stretching Exercises For The Knees

The knees are a weak point for many people and at the same time extremely important for any kind of sport and exercise. Therefore, knees in general and bruised knees in particular should be treated with care.

The knees can be prepared for the strain with gentle yet effective stretching exercises. Targeted stretching is the best protection against injuries and strengthens the knee joints.

Full Body Workout With Theraband Exercises

Training with the Thera-band is very popular and widely used in the fitness sector. That's no wonder, because apart from the practical advantages (small, handy, inexpensive, can be taken anywhere), the Thera-band is also a true all-rounder from a training point of view.

Compared to all other training devices, training with the Thera-band is much more versatile. Since the load can be applied in all possible directions, there is also an infinite variety of exercises with which absolutely all muscle groups can be trained.

Rediscover Hula Hoop

Do you remember the hula hoop? This tire conquered the world in the late 1950s and has experienced a revival time and again since then. Now he has once again been integrated into a new sports concept.

 Elements of aerobics, Pilates and abs, legs and buttocks workout are combined with the hula hoop to create a workout that burns calories and is really fun.