How To Deadlift

For an exercise that requires quite an amount of life, the name ‘deadlift’ hardly does any justice. From the very beginning of the craze for building bodies, gym goers and body builders alike have been swearing by the deadlift. It is the kind of exercise that cannot be underestimated when taking into account the level of difficulty involved and the chances of extremely serious injuries. 

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This is exactly why, before attempting to perform a deadlift, it is an absolute must to increase expertise on the heart of the matter. For starters, did you know that the deadlift targets your quads, gluteal muscles, hamstrings, lower back, your forearms and your traps? Well, it’s true, so much good does exist in one exercise alone and you better be believing it sometime soon. Here’s presenting for you tremendously useful instructions on how best to perform the deadlift. Apart from the instructions that are to follow, it's advisable to rope in the help of a trainer to watch over you when you perform the deadlift.

Deadlift Exercise

Start off the execution of the deadlift by first placing the barbell on the ground. To zero in on the right barbell, ask for the help of your trainer or a person at the gym who looks like he knows what he’s talking about. Once you find the right barbell, stack up the weights. Here, don’t make the mistake of thinking you are Mr. Universe. When starting off with the deadlift, it is a must to get the exercise or position right.  After all you don’t want to end up with injuries.

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With the weights figured out, you can now step up to the bar. Your feet should be shoulder width apart, nothing less and nothing more. For the perfect stance, your feet can point just a little outward or point forward, whatever you are comfortable with. In order to determine if you have got the position right, look vertically down, the bar should be just above the balls of your feet.

Carefully squat and hold the bar. Your hands should be just a little away from your shoulders. Don’t make the mistake of holding the bar in line with your shoulders, this will only destroy the chances of getting the position right. As far as grip goes, it is advisable to hold the bar with one palm facing you and the other facing a direction away from you. In other words, alternate grip! An alternate grip will prevent the bar from slipping and is exceptionally useful for beginners or people who ‘suffer’ from a poor grip!

Proceed to lower your hips in a way that helps your thighs seem parallel to the floor. While lowering your hips, take extra care to ensure that the lower part of your legs, i.e. below your knees, stays straight. Here, the angle that exists between your foot and your lower leg should rest at 90 degrees.

As for your back, it really is the part of your body that you want to be giving the most attention. This is because your back is most prone to an injury when performing the deadlift. To avoid any complications, you can flatten your back while still trying to maintain a natural arch. The trick lies in flattening your back without loosing that natural arch. Don’t bend over too much or your back might just go for a toss.

You can now lift the bar while also making it a point to stand up slowly and carefully. Your hips and shoulders should be raised and your back should still have its arch, never let the ‘arch’ go. The bar should be held with your arms straight while it also hangs straight in front of you. This step ends when you arrive at an upright position. Don’t bend backwards and don’t try lifting the bar any further. If you find that your shoulders are arched, pull them back to arrive at the stance required for this step.

You can now return the bar to the ground, but do so carefully. The bar should travel in a vertical path, and not curve around your knees. You might also want to focus on your back, keeping it straight all the while. While getting closer to the ground, with the bar, attempt to push your rear end out, just like you did while lifting the bar. This will prevent the bar from brushing against your knees and also keep injury at bay. Keep your head up while performing his final step of the deadlift!

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There you go; you are now done with the step-by-step instructions on how to do the deadlift. To master this exercise, practice regularly and practice right!

Hip Stretches For Pain

The hip bone is formed by the fusion of three bones of the pelvis. The hip joint, another part of the hip region supports the entire weight of the body as well as provides balance in any type of posture. Since, this is a high stressed area, injuries to this region are also very common. And with an injured hip any activity becomes a nightmare, as any movement shoots a pang of pain that makes it unbearable to move the lower back area. 

The best solution to speed up the healing process is to go for light stretching exercises, and provide heat treatment to the area. Heat treatment is very essential as the heat relaxes the hip tissues and muscles thereby providing the much needed relief from the pain. One should keep in mind that before doing any of the stretches given below one should apply heat to the injured hip with a heated cloth pad so as not to stress the region further with the stretching. Also, while stretching stop immediately if unbearable pain shoots up. Given below are some of the best hip stretches for pain.

Hip Stretching Exercises For Pain

Knee Chest

Lie straight on a bed and pull the knees up to the chest. Then place your palms behind the knees and pull the knees towards the chest until you can feel a stretch in the back and lower muscles. Hold the knee to the chest till the count of five. Rest for a few seconds and then do it again. Do this exercise about 20 times.

Figure Of Four

Stand straight putting all the pressure on the unaffected hip. Bend the unaffected leg and place the foot along the inside of the knee of the straight leg. Rock the knee gently outward and continue raising the foot upwards. The higher you raise the foot the greater stretch you will feel. Hold the position till the count of five and repeat twenty times taking rest in between.

Sitting

Sit on the floor, placing the knees far apart and the feet together. Gently pull the feet up towards the groin. While pulling the feet upwards slowly lean forward to increase the stretch. Make sure that you don’t bounce while leaning forward. Hold the position for the count of five and repeat twenty times.

Outer Thigh

Stand in front of a wall at arm’s length away. Keep the affected hip nearer to the wall. Behind the affected leg, cross the other leg, so that the good leg carries all the weight. Then bend the elbow and lean against the wall, and you will feel a stretch in the hip and side of the body. Feel the stretch for some time and then take rest. Repeat for about twenty times.

Cross Legs

Sit in a chair and cross the affected leg over the other. You can also do this stretching exercise while sitting on the floor. While keeping the buttocks flat and without rolling the pelvis pull the leg to the opposite side while grasping the knee. This will result a pulling sensation in the hip area. Repeat this twenty times.

Hip Abduction

Lie down straight on the floor keeping the legs straight. Then, keeping the knee straight, swing the affected leg to the side, as far as possible without any pain. While swinging, remember to keep the knee cap and the toes facing the ceiling. Repeat for about twenty times.

The various hip stretches for pain given above will help you to combat the severe pain that results from hip injury.

Frozen Shoulder Exercises

As the name suggests, frozen shoulder is a condition when the shoulder becomes stiff and loses its mobility, literally becoming frozen. Any attempt at moving the shoulder results in extreme pain. As such, the shoulder is better left without any movement. No wonder, people suffering from frozen shoulder feel as if they have been crippled. This also suggests as to why such people better empathize with those who have accidently lost their arms, but with more physical pain. The only option for people with frozen shoulder is to ‘thaw’ their arms, in case they wish to live life same as before. But before that, they need to understand that frozen shoulder is a protective mechanism. 

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Most commonly it results from inflammation around the shoulder joint. The shoulder gets stiff to avoid further injury, and forces the person to give the shoulder a rest, so that it can heal properly. In most cases, frozen shoulder is not a cause of concern. Performing a number of exercises not only helps conquer the pain, but also helps regain the mobility. These exercises also accelerate the healing process, so that one can regain the function of the arm at the earliest. Read below to know what these various frozen shoulder exercises are.

Exercises For Frozen Shoulder Treatment

Weighted Pendulum Stretching

Sit on a chair or stand. Relax the shoulder muscles. Place the arms close to the body.

Now swing the arm forward and backward along the side and then rotate in small circles in each direction. Make sure that the pain is only minimal. Swing no more than one foot in any direction.

For the first three to seven days, stretch only the arms without adding any weight to them. Then gradually add one to two pounds weight and also increase the diameter of the arm rotation.

Armpit Stretch

Lift the arm with the frozen shoulder with the unaffected arm and place it on a table or chair that is chest high.

Bend the knees gently so that the armpit opens.

Slowly try bending the knees further, so that you stretch the arm further.

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Finger Walk

Stand straight facing a wall at a distance from which you can comfortably touch the wall with the palm of your hand.

Now, place the palm on the wall and crawl the fingers along the wall so that you raise the arm to the shoulder level. Do not use your shoulder muscles for this exercise.

Towel Stretch

Hold a towel at your lower back grasping it with both hands at an angle of 45° so that the good arm is at the top of the angle and the affected arm at the bottom.

Use the good arm to pull the other arm towards the lower back.

Abduction

Bend the elbows so that they are at an angle of 90°.

Put both the arms inside a rubber band and place it at the elbows.

Stretch the band with the elbows as far as you can and hold the position for about 5 seconds. Repeat this for about 15 times.

Pectoralis Stretch

Stand in the doorway. With the arms, hold the sides of the passage.

Place the hands slightly above the head.

Then slowly lean forward so that you feel a stretch in the front of the shoulders.

Hold the position for 30 seconds and repeat 3 times.

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Fastest Way To Build Muscle

Forget building muscle fast, as for most people building muscles even slowly, can be a nightmare. This is because building muscles is a process which is easier said than done. Without ingredients like persistence, perseverance and discipline, your workout recipe won’t yield any mouth watering results. Instead, you may more likely be faced with disappointment. But, if you are someone who is ready to take the plunge, it will be worthwhile to know that there are many techniques through which you can build muscles and in the fastest possible way. You should remember that when your workout follows a definite method, then packing in muscles can be quite easy. 

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Though this can be quite demanding and cumbersome in the beginning, the results are sure to be worthwhile. When you see your muscles developing within just a span of a few weeks, you will be more ready to develop your daily workout regimen into a habit. To help you build muscles in the fastest possible way, read below as to how you can go about it.

How To Build Muscles Fast

The best way to ignite fast muscle growth is to follow the law of ‘progressive overload’. According to this law, the weight that is lifted in every single workout or the number of reps must be increased as much as possible. This will increase the demand on the body. Plus, regular increase in weight or reps allows the body to adapt to the changes. So, to build muscles fast, you must find out how much weight you can handle and then increase it gradually to help the muscles grow fast.

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Muscle growth is always stimulated when the number of repetitions for any exercise is increased. The ideal number of repetitions should be between 8 to 12 reps. Always remember that lower reps in the range of 3 to 6 will only build the strength, but would not build the muscle hypertrophy fast. Adjust your weight in such a way that the weight becomes too heavy for you to lift for more than 12 reps, but allows you to do at least 8 reps.

To make sure that you develop muscle mass fast and evenly in all the body parts, you should perform 6 to 9 sets per body part. Keep the workouts under 45 minutes, so that the body doesn’t release the hormones which release the muscle tissue. Keep the workouts under 9 sets, as this would be enough to stimulate muscle growth.

Muscles are developed through tear, repair and growth. During workout, the tissue gets torn and then repairs and grows. But this growth is only fuelled through a balanced diet. Muscles need the energy from food to grow. The more you eat and workout, the more are the chances of your muscles to grow fast. Eat a diet that has the required percentage of fat, as this will increase the muscle building hormones in the body.

Muscles are formed primarily due to protein. An abundance of protein will help the muscle tissue repair itself and grow. However, too much of protein is also detrimental for your body. To know the amount of protein that is required for your growing body, a good rule of thumb is to take one gram of protein for every pound of total body weight.

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Water is very crucial to build muscles fast. Drink at least 8 to 12 glasses of water per day so that the peak strength and energy level is maintained.

Too much cardiovascular workout will hinder in gaining more muscle mass. These types of exercises are only good when you want to lose fat, not when you are looking forward to donning more muscles.  

Give the muscles time to rest, so that the tissues can repair themselves. Good sleep is extremely important, because when you are sleeping, there is an increase in the release of growth hormone. 

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Exercises For Flat Stomach

Almost everyone who does not have a flat stomach craves to get one. If you don’t want to believe this fact you can simply walk up to a pot bellied stranger and ask him if he would rather live with his fat belly or a flat stomach. If the stranger is not caught off his guard with your question and is polite enough, he might just say yes, he’d rather die with a flat stomach than live with a pot belly. However, in spite of flat stomachs ranking so high on popularity, it really is almost impossible to find a sizeable number of people who have made the journey from fat to fab! 

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Journeys like this mostly fail because people when on their way to achieving a flat stomach, hang the gloves and simply give up. Giving up really amounts to nothing, for in order to achieve a flat stomach, all you really need is a mind that’s made up to not give up! Go ahead and read on to gain access to exercises that can help you get a flat stomach. The success of these exercises however will depend directly on your resolve to make them succeed!

Workouts For A Flat Stomach

Cardio

Although, cardio exercises do not fall under the conventional category of exercises that can help you get a flat stomach, they sure can help you inch that much closer to getting a flat stomach. If you just do a thousand crunches every day and refuse to indulge in cardiovascular exercises, you are just not going to get anywhere close to a flat stomach. Cardiovascular exercises can include running on the treadmill or just running, skipping, walking, jogging, running up a flight of stairs, etc. Cardiovascular exercises can also include playing a hearty game of football or basketball. Basically, any form of exercise that sees you sweating and breathing heavy like you have never before can be branded as cardiovascular exercises.

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Crunches

Now that the cardio part is done with, it’s time to focus on specific exercises that can help you inch closer to a flat stomach. You can begin by performing the basic crunch. For this you will have to lie on a mat first, alternately you can also simply lie on the floor. Place your arms on your chest, bend your knees and raise your shoulders towards your knees. While doing this, you will have to use only your abdominal muscles. Care should also be taken to not lift your entire back off of the floor. If you lift your entire back off of the floor, you mostly will be performing a variant of the sit up and not a crunch!

Sit Ups

There really is just one small difference between a sit up and a crunch. A crunch is something you do with your entire back not completely off of the floor and a sit up is something that you do with your entire. A sit up however is slightly different. For that perfect sit up, lie down on the floor with your knees up and your hands crossed on your chest and move your shoulder blades towards your knees. Care should be taken to raise your entire back off of the floor and to also keep it straight while performing the sit up. To increase the challenge posed by a sit up, you can also do sit ups with weights. For this, you will simply have to hold a weight of your choice against your chest when performing the sit up. Once you become a pro at performing sit ups on the floor and with weights, you can up the challenge by performing sit ups on an inclined bench.

Leg Lifts

For a perfect leg lift, you will have to begin by lying on the floor or on a mat and lift your legs straight up and in a single motion. You should take precautions to ensure that your knees are not bent when performing the leg lift. The correct way to do it is to raise your legs without bending your knees and stop once your legs are perpendicular to your body. If you are looking for a variation with the leg lift, you can do so by simply raising your knees to your chest. For that extra challenge or to make the leg lift that much more difficult, you can hang on a pull up bar and raise your legs as high as you can, without bending your knees of course.

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