The Necessary Equipment For An Efficient Home Gym

!±8± The Necessary Equipment For An Efficient Home Gym

Body builders or muscle seekers don't need a gym. The most basic routines using some simple equipment will lead to the same results. Purchasing the right set of equipment can set you up for success.

There are several kinds of weight you can use. These are weights filled with plastic, iron cast weights or those that have a coating of rubber. The rubber coated ones are the most expensive of the three but if you don't spend enough on them, you could be purchasing a brittle product. Weights made of iron on the other hand cheap and tough, but can severely damage a wooden floor. Plastic weights are often priced low, but can break just as easily as rubber weights.

Don't buy standard weights - if you want to build muscle, you'll want Olympic weights. Those weights facilitate heavier lifting than the alternative. Purchasing in pairs is important, as you'll need to have both ends of a barbell to have the same weight.

Micro-weights or weights that allow for tiny increases in resistance, are only available for an Olympic style gym. Alternatively, chains and magnets could serve the same purpose and for much cheaper.

You'll want more bars than the ones that come with weight sets. You're looking for two different kinds of bars, called "curled bars" and "thick handle bars". These bars allow you to work various muscles and to improve your gripping strength, respectively.

Warm ups don't need treadmills or the like. You just need a place to run or a place to do extended jumping jacks. You don't need the treadmill to build muscle, just to warm up and that can easily be done by the aforementioned run and jumping jacks.

Hopefully you realize that owning a home gym doesn't have to be so expensive or difficult to set up. You can always start small, and get more equipment if necessary.

The Necessary Equipment For An Efficient Home Gym

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The Pitchers Workout Program Helps Build Strength And Endurance

!±8± The Pitchers Workout Program Helps Build Strength And Endurance

I remember when I was a kid, one of my dreams was to be a professional baseball player, preferably a pitcher. I loved playing the game and I was pretty darn good at it. Well, like a lot of people my dreams started taking me somewhere else and although I am not playing professional baseball, I am still part of a killer softball league. But for you serious baseball players out there, I would like to share a great pitchers workout program. Many people think pitchers do not have to keep in shape to perform at a high level, but that simply is not the case, strength is key and maintaining strength is very important during the season.

The great thing about keeping in shape as a pitcher all you need are dumbbells or resistance bands. In this pitchers workout program, we will be focusing on the shoulders, rotator cuff, wrists and legs. Again these are very simple but effective ways to improve your game.

Lets start with the shoulders and rotator cuff, start by using a lighter weight. There is no need to injure yourself while lifting weights, later on you can up your weight, but never strain yourself. Stand straight up with your arms at your side, palms should be facing away from your body, in a smooth motion pinch your shoulder blades and lift your arms to shoulder height, your thumbs should be up, hold and then return slowly to the beginning position. When doing this workout you should look like the letter "t". Do it again and again until you start feeling the burn. The rotator cuff workouts are all very similar with just slight differences, with the next workout instead of lifting your arms to the side; lift them in front of your body. Lift them to the height of your shoulders with palms facing down remember to maintain control through the whole motion.

Another way to improve your pitching skills is strengthening your wrists. Here is a simple way to do that. Sit on a chair or a ball so your legs are bent at a 90-degree angle and your feet are flat on the floor. With your forearm resting flat on your leg, take a dumbbell or a resistance band and do wrist curls, your palms should be facing toward the ceiling, this should help you increase your speed.

One of the best ways to save your arms and shoulders a lot of pain is having a great lower body to push off the rubber. Here is a great workout to help strengthen your legs; they are called one leg lifts. Stand on one leg, with the opposite arm bend down and grab a weight, this will also help you balance. You should not be hunched over, but your back should be completely horizontal. With the leg that you are standing on go ahead and press up and down, but always keep your leg slightly bent, your knees should never lock up straight. Do this until you feel like you have gotten a great workout. This pitchers workout program should help jump start your way to becoming a strong injury free pitcher.

The Pitchers Workout Program Helps Build Strength And Endurance

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XMark Fitness Rubber Hex Dumbbell Set (5 -25-Pounds)

!±8± XMark Fitness Rubber Hex Dumbbell Set (5 -25-Pounds)

Rate : | Price : $299.99 | Post Date : Dec 17, 2011 16:21:31
Usually ships in 4-5 business days

If you have recently adopted a workout regimen that includes curls and bench press lifts that incorporate dumbbells, then you need the XMark 5 lb. - 25 lb. Rubber Hex Dumbbell Set XM-3301-150S. This unit is ideal for giving your arms and shoulders intense workouts while allowing for a confident grip. Its rubber finish ensures they go easier on your home gym floors than iron dumbbells. The 5 - 25 lb. weight range of the XM-3301-150S makes it the first choice of newcomers to dumbbell lifts, giving them a chance to work up to more weight once they feel comfortable.

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Rubber Coated Hex Dumbbell with Contoured Chrome Handle Weight: 105 lbs

!±8± Rubber Coated Hex Dumbbell with Contoured Chrome Handle Weight: 105 lbs

Brand : Cap Barbell | Rate : | Price :
Post Date : Dec 07, 2011 22:13:43 | Usually ships in 2-3 business days

SDR-105 Weight: 105 lbs Dumbbells are sold separately Features: -Hex shaped dumbbells with rubber coated heads and chromed contoured handles. -Black color. -Available in following weights: 3 lbs, 5 lbs, 8 lbs, 10 lbs, 12 lbs, 15 lbs, 20 lbs, 25 lbs, 30 lbs, 35 lbs, 40 lbs, 45 lbs, 50 lbs, 55 lbs, 60 lbs, 65 lbs, 70 lbs, 75 lbs, 80 lbs, 85 lbs, 90 lbs, 95 lbs, 100 lbs, 105 lbs, 110 lbs, 115 lbs, 120 lbs. This product contains one or more chemicals known to the State of California to cause cancer, birth defects or other reproductive harm.

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30July09 Low Bar Squat 275lbs x 9 + 3 + 3 + 2 + 2 Myo-reps

!±8± 30July09 Low Bar Squat 275lbs x 9 + 3 + 3 + 2 + 2 Myo-reps

Not bad. Even after some rack pulls and GMs, I still made progress, 275lbs still feels pretty hard, but the 9th rep on the initial set felt easier than the 7th rep in the last workout. Could have pushed out 11 reps, and 10 to make it feel like last workout's 7 reps, but I wanted a bigger buffer from failure 275x11 = 385lb 1RM, good enough for a 30 inch vertical and a 225lb high catch powerclean. Goal is 275x15 for a 455lb 1RM, enough horsepower for a 275lb high catch powerclean and a 195lb powersnatch in the same manner. Maybe a 295lb powerclean with a dip. Enough power for a 36-39 inch vertical jump depending on where I lean down to by then ------ Thursday 30th July 2009 - Block 17 - Week 3 - Day 2 - Workout B Body felt pretty beat from all of the soft tissue work, so it wasn't the greatest workout, but I'm making progress Was supposed to just do rack pulls and good mornings today, but I wanted to check if my squat had actually improved from the last workout doing the Myo-reps rest pause stuff, so I did a combo of all 3. I'm having a hard time keep my back as tight as I used to at the bottom of the squat. And I think it's because I'm tighter from all the Good Mornings I've been doing, and muscle mass I've gained there. Upper hammies I think. Now that my rectus femoris and hip flexors are nice and loose, it's time to stretch out my posterior chain, so both side of the body are even. So I added in a 1 min stretch ISO hold GM at the end. Worked very well, I started above ...

30July09 Low Bar Squat 275lbs x 9 + 3 + 3 + 2 + 2 Myo-reps

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Elliptical Trainer Safety: Protect What You Really Care About

!±8± Elliptical Trainer Safety: Protect What You Really Care About

You've spent a lot of time researching and shopping for your elliptical trainer. Now you're ready to embark on your fitness plan and start seeing a new healthier and slimmer you. But before you take your first strides on your new elliptical trainer, please make sure you've covered all of the safety bases. Taking a few easy precautions now will save you a lot of potential aggravation as well as possible heartbreak down the line.

The things we care about in order of priority are our children, ourselves, and our property. Let's take a look at each in order of importance:

1. Protect your children and your pets -- elliptical trainers have moving parts that are exposed. In particular, the upper body handles, foot rails, and attachments to the drive assembly. The little fingers of a child can become pinched if trapped in any of these parts, especially where the upper body handles attach to the foot rails. No parent wants to confront such an accident to his or her child.

If you are fortunate enough to have set aside a dedicated exercise room you should invest in a locking door and keep it locked while the room is not in use. There may be other equipment in the room such as weights, dumbbells, and even exercise balls that small children should not be left alone with.

Some elliptical trainers come with locking mechanisms that prevent the arms and foot pedals of the trainer from moving. This is a good feature if you have children, but you should still make certain that your kids do not play on the elliptical trainer. People with children know that kids will always find new and imaginative ways to get hurt.

2. Protect yourself -- it goes without saying that we want to get healthier by performing regular exercise. Afterall, that's why you made the investment in your elliptical trainer. What we tend to forget is that sometimes our body can't handle the extra demands we place on it.

Get cleared by your doctor before starting an exercise program. Many people think this doesn't apply to them and instead choose to ignore the warning. Actually, it's both a warning and good advice. Isn't it better to have your doctor give you the green light to start an exercise program after performing a check up rather than not knowing your actual physical condition?

The important point to remember is to take things slow when first starting out. Especially if you've been inactive for a while. And if you feel at all uncomfortable then stop exercising immediately! Listen to your body. If things don't feel right, then they probably aren't!

Maintain your elliptical trainer. Elliptical trainers take a lot of stress and over time the nuts and bolts holding them together will begin to loosen. Once a month check the tightness of all nuts, screws, and bolts and retighten as necessary. Also inspect welds and bolts for any signs of weakness. Either order replacement parts or schedule a repair, either in or out-of-warranty, to replace any worn bolts or welds. Serious injury could result if a foot pedal bolt was to snap or an arm handle was to come loose while exercising.

3. Protect your property -- the good news is that it's quite easy and inexpensive to prevent damage to your home and your elliptical trainer.

Invest in an exercise equipment mat to place under your elliptical trainer. This will protect the carpet, linoleum, or hardwood flooring you've placed your elliptical trainer on. The rubber feet on the base of the machine will leave a black residue on the flooring over time. Many on-line fitness distributors offer mats either at a discount or even free with the purchase of an elliptical trainer.

After each exercise session be sure to wipe any sweat off the elliptical trainer including the console. Periodically wipe the entire trainer down with a solution of mild dishwashing soap and water.

Another great investment is in an elliptical trainer cover to keep the dust off between workouts. Though a bit more expensive than floor mats, an elliptical trainer cover will also keep pet hair off your elliptical and can also act as a deterrent for children who might want to play on the elliptical trainer.

These basic and inexpensive precautions will make your life with your new elliptical trainer both a safe and rewarding experience.

Elliptical Trainer Safety: Protect What You Really Care About

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