The triceps brachii, commonly referred to as the triceps, is a large muscle spanning the back of your upper arm. It has three heads, the medial head, lateral head, and long head, and attaches to both the shoulder blade and elbow joint.
Aside from physical changes, there are major mental benefits to exercising. As we age and become more sedentary, our cogitative ability is negatively affected, so you can start to see things such as mental reasoning, memory and thinking start to decline. By keeping active, you can help ward off some of these symptoms and also alleviate symptoms of depression which is all the reason to get moving, no matter what age you are.
Successful muscle definition isn’t the result of luck or magic, but rather the culmination of hard-work and dedication to training and nutrition. Training alone will not result in muscle definition so it's important to keep your diet in check.
Ready to return to weight training after a long break? Getting back into lifting after a while away from the gym? Here's a guide to help you plan your return to the gym safely and effectively, so you can get your strength and fitness back.
As we get older, many of us complain of stiff joints, immobility and tight muscles - not to mention just a lack of general cardiovascular fitness. All of these things create a barrier when it comes to carrying out our daily chores and activities, but we get by. We adapt, we figure out ways of making things easier. We take the elevator instead of the stairs, we park closer to the supermarket and we store things where they’re easily accessible.
Believe it or not, exercise can be unhealthy if overdone. It’s known as overtraining.
When we exercise, we push our body, and this is normal. The exertion stimulates our muscles and cardiovascular system, which makes us fitter. But when we increase the frequency of our training, or up the intensity level, our bodies struggle to recover which can bring progress to a standstill, or even send it backwards.
Everyone is different so there’s no exact formula for how much exercise is the right amount. How quickly your body recovers is affected by experience, intensity, how often you train, nutrition, sleep and other lifestyle factors. But there are a few tell-tale signs it might be time to pull it back a little.
Some days, I just don’t feel like training. Sometimes this because I’ve been working a lot, not sleeping enough, not eating properly, or overloaded with other things to do. Usually, I just train anyway: partly because I’ve got goals to hit, and partly because life (and being a grownup) is about doing things you don’t necessarily want to do in pursuit of a greater good, and the gym is a good way to practice that. But sometimes – maybe once a month, I really can’t face doing the workout I’ve got planned.
No doubt you will have heard about interval training. There’s also quite a strong possibility that you haven’t yet tried it out. Horrible nightmare images of you sprinting every 30 second, gasping for breath? Visions of yourself pedalling on level 20 of your bike, legs burning and feeling like they’re probably going to drop off? Most people I speak to about interval training are put off because they think it involves sprinting like a madman, and they just don’t think they’re capable of holding out at that level of intensity, even for 30 seconds.
Everyone loves a day out on the water! The sun, the surf, food, drinks and friends… It all combines to create some fantastic memories. The water is so ingrained in many cultures that it’s quite common for people to spend days on the water – or even live on it (e.g. in a houseboat). If you’re new to the scene or just need a refresher, here’s a checklist of the things you’ll want to have on hand next time you hit the beach, ocean or lake.
What’s the point of going on the water if you can’t enjoy it? There are plenty of ways to have fun. Paragliding, jet skiing, surfing, and fishing all provide great thrills. If skimming through the water on a motored vehicle sounds like a dream come true, for example, be sure to pick up a top-notch jet ski from a store such as JSW Powersports before you head out.
The wellness world is growing consistently. From having a muscle headed body for the men, to a thin and trim search for the women. Everyone is on a nonstop fight for attaining to that flawless body.
Health is the quest for upgraded personal satisfaction, self-awareness, and potential through constructive way of life practices and mentality. On the off chance that we assume liability for our own particular wellbeing and prosperity, we can enhance our wellbeing consistently. Certain components impact our condition of wellbeing, including healthy food, physical movement, and activity.
If you’ve decided that you wanted to a hire a personal trainer to get you back in shape here’s a few things to consider. The NYC fitness industry has seen a surge in the number of people qualifying as personal trainers over the last couple of years, all of them eager with good intentions.
Have you ever consider what can be the relationship between bodybuilding exersices and yoga? Rushing headlong into our strength training routine without the requisite stretching and then rushing through our warm down isn't the best for your body. How conscious are you of your flexibility? Can you still touch your toes? Do you still want to be able to do this as you get older? Yoga could be the power lifter or strongman’s new best friend and you don’t need an incense filled room to do this either.
There are a few quick and simple moves you can incorporate into your warm down that might just make all the difference. After all yoga is no flash in the pan, it’s been around for a few thousand years and it may just extend your lifting career and improve your power lifting routine.
There are a few yoga moves that will improve the suppleness of your big muscle groups: the glutes, hams, quads, and lats.
Everyone have seen the cut/bulk cycle that many people go through adding weight for the winter with the pipe dream of gaining some extra muscle and dieting the whole summer to reveal those abs…..Its not something you want to do you can look and feel great all year round by following a few rules!
- Don’t attempt to bulk!
Your body is very self regulating if you start lifting heavy weights and doing intense workouts your appetite will ramp up and so long as you stick to good wholesome food 80% of the time you will gain quality muscle and your strength in the gym will increase…. Take your time with gaining size if your getting stronger it means you are getting bigger, simply having trust in that will keep you progressing in the gym. Find new ways to challenge your body and trigger growth whether thats 100 rep body weight squats or a fully loaded leg press just keep your body guessing! You can’t force feed yourself into growth it will just leave you feeling bloated and chubby….
Intensity refers to load/weight and has been shown to have a significant impact on muscle hypertrophy and is arguably the most important exercise variable for stimulating muscle growth. Intensity can be recorded as a percentage of 1RM and equates to the number of repetitions that can be performed with a given weight.
Repetitions can be classified into 3 basic ranges:
These repetition ranges involve the use of different energy systems and stress the neuromuscular system in different ways. This variation of stress impacts the extent of the hypertrophic response.The use of high repetitions has generally proven to be inferior to moderate and lower repetition ranges in eliciting increases in muscle hypertrophy. This means that a load less than approximately 65% of 1RM is not considered sufficient to promote substantial hypertrophy. This is because the high rep training can bring about significant metabolic stress but the load is inadequate to recruit and fatigue the highest threshold muscle fibres.Whether low or moderate reps evoke a greater hypertrophic response has been a matter of debate as both produce significant gains in muscle growth. However, the general consensus is that the moderate rep range of 6–12 reps will optimise muscle hypertrophy.
Steps: Stand on a padded surface (tumbling mat) with feet slightly less than shoulder width.
It is important to practice tuck jump on a safe surface and avoid any harms.Bend your knees and use your whole foot to generate power to jump and not just your toes. Jump as high as you can. While you are in the air, tuck your knees close to your chest. Don’t let your shoulders lean out beyond your knees because this may stress your lower back.Land on the same spot with knees slightly bent to reduce the impact to your knees.
Working on your fitness can really improve your tennis game. The workout below targets each of the main areas involved in the game so you’re in top shape when you step on court. Repeat the workout twice a week for the best results, resting for 30-45secs between sets. Start with a warm-up of marching then jogging on the spot and stretches for the upper and lower body.
Forward and Side Jumps/hops – 2 sets.
Arrange 5 low hurdles in the floor roughly 1.5f apart (you can use cones or any other markers if necessary). Jump over each hurdle with feet together, using your arms to add momentum, jumping again as soon as you land. Turn to your right and repeat the course, jumping sideways, leading with your left shoulder, and then repeat leading with your left.
Lunge and Twist – 2 sets of 12 reps (6 each side)
Stand with feet together holding a medicine ball or weight level with your chest. Take a large step forward with your right leg and extend your arms out in front of you. Rotate your torso to the right and then back to the centre. Bend both knees to perform a lunge, making sure your front knee is behind your toes. Quickly straighten your legs, jumping up and bringing your left leg forward and right leg back. Turn your torso to the left and then back to centre, lunging and jumping again. Continue, alternating sides to complete one set.