Month: September 2019

Bodybuilding has always been a craze, and always will be as it seems. Teenage boys and adults are heading towards the gyms to have the perfect abs, shoulders, biceps, and triceps so that they can get an impressive look.

Well, bodybuilding is not men’s genre anymore because it has broken its stereotypical definition, and it is now equally popular among women. Talking about bodybuilding needs an automatic reference to bench press, and that’s because the buildup of upper body depends a lot on bench press.

Importance of Bench Press

While doing bench press, we all just tend to slide more plates, right? But, we all end up in pain due to the wrong techniques of bench press. Even those who are doing bench press with sufficient weight are not so satisfied with the weight because they want to put more plates. Bench press is sometimes over-prioritized because it is still considered as the base of bodybuilding, and it supplies the strength for the remaining workout.

The Oops Factors of Bench Press

Bodybuilding perhaps has given us a strict deadline, and we need to have that ‘perfect’ build up within that specific day. We just forget to realize that our body has a specific capacity, and we cannot go beyond that. So, if you are trying to get as many plates as possible during the bench press, you are mistaking.

You need to understand that you cannot increase the plates just because you want to get the athlete’s body. You need to understand that the addition of plate in bench press needs proper timing and body flexibility too. If you fail to realize that your net result will be zero. Maybe, a break will become mandatory which means all your previous efforts are just wasted. Sounds not so cool, right?

Now Bench Press Will Be More Effective

For these reasons, proper ways of bench press are very necessary to follow. These following tips will help you to have a perfect understanding of how to master the skills of the bench press.

Strengthen the Back

Are you shocked to see ‘back?’ Don’t worry, you are reading about bench press!

We often overlook this during bench press; as a result, things go all wrong. Well, at the time of lowering the weights towards your chest, your back provides the support to your body. So, if you think your chest is strong enough to support you, come out of that misconception. The stronger your back will be, more effective your bench press will be.

Also, your chest will have a better build-up only if your back is strong enough. Along with that, your shoulder blades will get better support. You can do horizontal movements in bench as well as other back exercises to provide adequate strength to your back.

Go For Stretches

Here is the second shock for you, I guess!

Stretches are mandatory for any workout and no exception to this in bodybuilding. Stretch before starting the bench press, to boost up your muscles. Stretches provide the optimal growth to your muscles by making it flexible.

Arm stretches and hamstring stretches are very common, but before getting ready for bench press, you need back, lats, and hip stretch too. If your lats are tight, be sure that these are locked up, and at that moment bench press will be risky.

The stretches will work as the warm-up session for your bench press routine, and it will make you able to take more weights. The following are the most neglected stretches but very necessary for bench press.

• Stretch your pecs
• Stretch your lats
• Stretch the hip flexors

Strengthen your arms with triceps stretch. For those who want an extraordinary buildup of your triceps, just go for JM press with a narrow grip. You may opt for a triceps extension to end the warm-up session.

Improve Your Bench Press Exercise with These Tips

Now just go through the tips to make your bench press even better:

Place Your Feet under Hips

This tip will allow you to add a minimum of 25 pounds in your bench press. Make sure your legs are right under the hips for providing support your upper body. At the time of pushing the weight back, make sure you are pressing your feet towards the ground. You will feel the tension, and it will allow you to get more weight.

Squeeze Your Gluteus

It helps to reinforce the stability at the time of doing the bench press. Due to this, you will get some extra power to lift some more weights as well.

Set the Shoulders in Correct Position

The importance of feeling the tension in the shoulder blades is beyond mention. Therefore, you need to have a proper position of your shoulder blades. The correct position of the shoulder blades during the bench press is at the back pockets because it keeps the shoulder blades downwards and together. It also allows you to slide at least one more plate.

Get the Grips

You need to try different grips and find out the best one that can allow you to have the strongest grip on the barbell. Don’t try the same grips for entire workout session because changing the grips will improve your capacity of lowering the weight.

Settle The Bar

It is very important because until and unless you properly settle the bar, it will not be lowered properly. Make sure you hook off the barbell and give some seconds to it so that it can settle. After it is steady above you can pull it down. Another secret tip is to pull the barbell halfway to your chest at the beginning. After you understand the tension and weight, lower it to the chest.

Try a Thicker Bar

It is a secret trick behind bench press, which will help your bench pressing session easier. A standard Olympic bar will be alright here. It will allow you to have one more weight as well.

Slower the Tempo to Have More Weights

This tip will help you to have stronger and bigger muscles. You must know that you can feel the tension of any exercise twice stronger by doing it at a slow pace. You can gradually feel the force too. Also, you will see that you can do more counts in each set. Performing the bench press twice a week is good. On the first day, try the fast-paced mode, and the second day try the slow-paced mode.

Vision at the Top

Always look at the top because it will give you the strength of a more effective push. Until you push the bar to the top, don’t stop. Keep this fact in mind, and your workout will be even better. You can keep your chest up as well to decrease the distance between chest and barbell.

Deep Breathe

It is a mandatory trick for all exercises and for bench press, no exception. At the time of lowering the weight, make sure to take deep breathe. Don’t skip this!

Get Expert’s Help

The bench press can go wrong in case you are doing it without proper guidance, as we have heard after interviewing a number of leading gyms in Kolkata, Mumbai, Hyderabad, and Bangalore to name a few. Therefore, you can search for the best gym in your area and consult the trainer to have an effective session of bench press.

A common problem among the adults of today is back pain, and mostly the reason for this is sitting and working for long hours in their office. 7 out of 10 office goers have a problem to bend down. Another common problem in these people is seen when they stand after sitting for a long time. Well, that’s a real struggle! Their situations worsen when they try to lift something heavy. Sounds painful? Let’s shed light on the general reasons for back pain.

What Causes Back Pain?

• Muscle stress
• Poor posture of sleeping, sitting, driving, working on a computer
• Accident or injury due to fall
• Excessive weight lifting exercise or excessive stretch
• Slip disk
• Arthritis
• Lumps
• Spine cancer

Apart from these, there can be several causes like kidney problems, infections, nerve issues, working in a laptop with bent neck, and so on.

General Tendency During Our Back Pain

As we generally do for other illnesses, neglecting is the first thing we do at the time of back pain.

So relatable, right?

It is the primary reason behind our acute back pain for the long run. We ignore the primary signs of back pain and realize it when it is too late to cure.

Another common tendency is to intake painkillers or pain relief spray/ointment. But, during that, we forgot to realize that these pain killers or pain relievers can give us temporary relief. Because, we are so reluctant to go to a doctor, and we conduct online research to cure back pain. And after trying all these methods, when we realize that our pain is not at all getting reduced, but it is getting more and more unbearable, we consult a doctor.

We start doing exercises as per the guidance of the doctor, and once we start getting better, we stop that. Even, we stop the medicines too.

Valsalva Maneuver In Low Back Pain Recovery

Valsalva maneuver is a tricky technique that can help you to reduce your back pain, and one more thing is –  regular practice of the Valsalva Maneuver can help you to stop your back pain from coming back. Some skills of breathing are all you need to master for this.

Not just that, Valsalva Maneuver has several benefits. Indeed, you can keep your back stronger and improve your overall health. It will help you in digestion as well. But, you need to have enough patience to practise it regularly so that you can have its benefit. We generally want the instant result, but Valsalva Maneuver will not give you that. But once you make Valsalva Maneuver your habit, you will fall in love with this.

When you search for Valsalva Maneuver over the internet, you will get fragmented results. You can consult the best gym in Kolkata to learn this. You can take a look below for the must-knows of the Valsalva Maneuver and do it like a pro!

Remember: A small mistake in the techniques may cause you lethal health issues.

1. Is Your Spine Safe?

Go through a soda test to know the condition of your spine. A can of soda is stronger and take enough weight on it only if the pressure is within it. As soon as you let the pressure come out, the can of soda becomes weak and breakable. This same rule is applicable to the human body.

We generally skip the squats, weight lifting exercises as we have back pain, but, you must now that the exercises are not the reason behind back pain. Incorrect breathing technique during the exercise is the reason.

To keep our spine safe, we must make sure that the stress of the exercises is not on our spine. Proper inhale is mandatory for this purpose because it creates the intra-abdominal pressure, which allows enough force within your oblique, pelvic floors, diaphragm, and rectus abdominus created. It becomes stronger like that filled soda can – firm and strong. Unless you breathe correctly, this force will be missing, and there will be a possibility to hurt your back.

2. Is Your Breathing Technique Correct?

The effectiveness of Valsalva Maneuver depends on the way you breathe. Your diaphragm has an upper cavity and lower cavity. During inhalation, the diaphragm pushes downwards to put more air in the lungs.

Bad posture during breath can prevent this. A good inhale means your belly will move outward. If you use shoulders or neck for breathing, you may get inaccurate results. It’s because you don’t get much oxygen, so, you may need to inhale more. During Valsalva Maneuver, vertical breathing will not create intra-abdominal pressure. It is advised to take help of a mirror at the time of breathing.

3. What Are The Ways Of Breathing Better?

Better breathing indicates breathing while keeping the shoulders down. You can try the following techniques too for this purpose.

Diaphragm Extension – It is a simple technique of breath by lying on your back. It will prevent you from raising your shoulders.  You can put a light object on your belly button to see it going down during exhale and coming up during inhale. Pace will gradually slow down here, and you will feel the calmness. Before sleeping or after a workout, this technique is really good.

90-90 Technique – It will be equally effective for breathing.  90° bend in hips and same angle in knees at the time of breathing is considered as a nice posture for breathing. For this one, you need to lie on the floor and place your heels on the Swiss ball to make a right angle. It will fill your abdomen in all the directions to create proper intra-abdominal pressure.

Dead Bug Style – For this, just lie on your back and keep 90° angle in your hips and knees. Raise your arms towards the ceiling to feel the pressure during breath.  During inhale, pull your knee parallel to the floor making a right angle and during exhale stretch your legs. It will remove the stiffness of your abdominal muscles.

Easy Valsalva

With these techniques, Valsalva is now easier because you will need to fill in your abdomen during each breath. Brace your abs, oblique as strongly as possible during each inhales and release during exhale and repeat the cycle. That’s all.

Rule Your Back Before It Rules You But Know The Risks

Have a control over your long-lasting back pain with Valsalva Maneuver. There is a risk of high BP by doing this. Please consult an expert before doing Valsalva Maneuver. If you have hypertension, know the consequences first. In specific cases, it may result in stroke too, though the chances are rare. So, know whether your body is capable of doing Valsalva Maneuver or not. because there are many alternative ways to reduce back pain too that you can try.

In our fast-paced world, many people refrain from working out due to the painstakingly long duration of fitness regimes. This is especially true for those who hold a 9 to 5 job, wherein they are unable to devote an additional two hours every day for working out. For you busybodies, there is a ray of hope though. With the ultra-modern and innovative 7-minute workout plan, you will get your daily dose of fitness in less than the time you need to eat a burger.

What is a 7-Minute Workout?

The 7-minute workout session consists of 12 high-intensity exercises that are designed specifically to use only body weight as resistance. A great way to improve muscular and cardiovascular strength alongside losing body fat, the 7-minute workout is the latest rage in the world of fitness. To put it simply, they target your core, upper body, and lower body.

How to Do 7-Minute Workout?

There are 72 different types of exercises in this regime that ranges from a push-up to a jumping jack and everything in between, with a ten-second rest period between each type of exercise. 12 of these exercises don’t need anything but a chair and a wall.

The idea is to perform each exercise for a total of 30 seconds, in which you can easily perform up to 15-20 repetitions. Don’t forget to rest for ten seconds in between each exercise. The 12 exercises in this fitness regime are as follows.

1. Jumping Jacks

Target Area – Whole Body

A classic fitness exercise, you have to stand up with your legs hip-width apart. Then, you have to jump with your feet open as you lift your arm up to shape your arms like the alphabet ‘X’. As you lower your arms to the sides, you need to jump feet back together.

2. Wall Sit

Target Area – Lower Body

Position yourself by standing with your back against the wall. Walk away from the wall as you slide down the wall, lowering your body until your ankles, knees, and hips are at a 90° angle.

3. Push-ups

Target Area – Upper Body

Begin with a high plank with your core engaged and with your wrists below the shoulders. Proceed to lower down the chest to the ground, while keeping your back, hips, and legs aligned with one another. In order to lift yourself back up, press into your palms.

4. Abdominal Crunch

Target Area – Core

Start by lying with your face up on the floor with bent knees and hands extending straight out. After this, press down the ground and engage your core to raise the shoulder blades off the ground a bit forward.

5. Step-up onto Chair

Target Area – Total Body

While facing the chair, lift your right leg onto the seat. Press into the heel of your right foot to lift up your entire body weight on it while balancing on your right feet. Proceed to put down your back to the floor slowly and steadily. Switch legs and repeat.

6. Squat

Target Area – Lower Body

Stand up with your legs wider than the width of your hip with your knees above your ankles and your hips stacked over your knees. Hinge at your hip and lower your body down by bending knees. The chest should stay lifted and then lowered to a 90° angle. Rise and repeat. This is probably the most beneficial exercise in this regime.

7. Triceps Dip on Chair

Target Area – Upper Body

Grab a chair, sit on it, and keep your hands on its edge just outside your hips. Walk a couple of steps and slide your butt off the chair while straightening your arms. Follow this up by bending the elbows and lower body until your hands are bent at a 90° angle.  After this, press your chair down in order to return to the position you started from.

8. Plank

Target Area – Core

Start by placing your arms directly under your shoulders. In order to stabilize your body, squeeze the glutes and engage the core, all while keeping your spine and neck neutral. The back should be aligned with the head.

9. High Knees/ Running in Place

Target Area – Total Body

Strand straight up with your legs hip-width apart.  Lift and lower one knee at a time by engaging the core and using your lower abs. It should resemble a scenario of you running in a single spot.  While keeping your thighs parallel to the floor, bring your knees to the same height as your hips and try not to lean back. Alternate between your legs in a pace preferred by you.

10. Lunge

Target Area – Lower Body

Stand straight and take a step forward with your right leg. Lower your body until your right thigh is parallel to the floor and your right shin is vertical. Make sure that your knee doesn’t go past the right toe. Press the right heel to resume the starting position. Repeat on both sides and continue alternating between your feet.

11. Push-up and Rotation

Target Area – Upper Body

Begin in a high plank position and lower your body. Follow this by pressing the back up to perform a push-up. From the high plank position, shift your body weight to the left hand and rotate your body to the left side. Keep the hips high and hold the side plank for one count. Go back to your starting position, do a push-up, and repeat on the right side.

12. Side Plank

Target Area – Core

Keep both of your feet stacked on top of each while lying on one side. Balance your body on your elbow as you lift up the hips. Keep hips and torso aligned with each other by pressing your forearm to the ground.

Is the 7-Minute Workout Safe for Everyone?

You just can’t show up to a gym and expect that you can start doing this fitness regime abruptly. The best gyms in Kolkata will always warn you against it. Proper orientation is a must for this vigorous routine.

Since it is a high-intensity face-paced workout routine, we don’t recommend it for elderly and overweight people. In addition, those who have a history of old injuries, hypertension, and/or heart ailments should stay away from this workout.

Even a beginner whose body is not well-suited for a high-intensity workout should not jump into performing this because it would send a shock to their metabolism and their body wouldn’t know how to adapt to the sudden changes.

The truth of the matter is that the entire duration of this regime is filled with moments of extreme discomfort, which can’t be handled by a newbie. So, don’t overestimate the abilities of your body.

With that being said, for people with experience, this is a wholesome fitness routine that would take care of your entire body and would give them the boost that they need for tackling their tasks in a day.