Strengthening the muscles that make up the shoulder is essential to prevent injury when weight training, so today we give an alternative to the traditional exercises that are used for this purpose and show you how to perform Cuban press or Cuban rotation, an exercise to strengthen your shoulder.
The Cuban press or Cuban rotation working primarily deltoid, A muscle that is part of rotator cuff shoulder and whose strength helps prevent injury when performing any exercise where the shoulder joint is involved.
For Cuban rotation must take a dumbbell in each hand or a bar made with both hands and raise arms to shoulder height, bent down and forward through the elbows, do a rotation of the shoulders so that the hands move from being towards the floor to make up the head.
It is an exercise which should be very careful we cannot carry too much weight nor is it suitable for beginners. Whenever you perform a rotation of the shoulder, the ideal is to work with very little weight, and then this shall also apply for the muscles located there.
Since most exercises we do not usually apply to work shoulder all the small muscles that form the rotator cuff Shoulder rotation Cuban working this part of the body is of great importance in achieving a comprehensive and effective training at the time of strengthening muscles this area.
They are constantly emerging new trends in training for a body in perfect condition. There are many programs that arise from time to time, so some end up being a fad and many others become a current that pulls many followers because of the results we achieve with its execution. One of these new trends is the Workout Insanity, A program that is becoming very popular for several reasons.
Have always been very popular canned training routines that we offered through video in which an important personality in the world of fitness we had to personal trainer at home. This is the case of Insanity Workout, a training program we do in our own home and where you just need your body to perform all the routines that are going to present.
This method of training is one of the most sweeping of late, and that is a perfect combination of different training techniques that will help us tone up and burn calories eliminating fat our surplus, and getting a good muscle tone. In fact, this training program guarantees results within sixty days of starting to execute. Yes, it is necessary perseverance and dedication to get what you're looking for.
What makes this training unique and different from what we know is its intensity and amount of blending modes. It is training sessions of maximum intensity in which they combine different types of aerobic exercises with other anaerobic. This mixture is what you get proper muscular work, since they encourage you to keep toned and active, while we performed a cardiac workout that will help us to consume more calories and eliminate fat is left over.
The Workout Insanity does is start working the body part through specific exercises for this area, to keep order and keep the body active and worked. The secret is in the high-intensity exercise. It is true that the burden will rise is not high, because it is our own body, but being fast routines and concentrated in the area, the results are very good.
The sessions focus on repetitions in a row and quick exercises that are intertwined with each other very nearly as rest periods between sets are too short. Thus what we get is to make a complete aerobic exercise while we are working the muscles of the body. The waste of energy to each session lard is high, it is estimated that burn a thousand calories per one hour session, so the Workout Insanity can be a good way to train at home.
It is important that we are clear that it is a high intensity training. Although it is true that there are various levels to people who have not done any sport or others that are more showers in the matter. Either way, we consider this practice appropriate for people who already have a base as far as body work through the exercise is concerned, and that because of the rapidity of resistance exercise and requires that each session is necessary and we have some prior practice.
The pectoral muscle is one of the most revered in bodybuilding. It is a large muscle that will soon appreciate the volume to start working, but we also see as pectoral deflates in a while we stopped train.
If you frequently go to the gym or do sports, but do not specifically tone or chest can keep it, but if we stop sports activities for several days the pectoral muscle is one of the most notable aspect in which the loss of muscle mass because few tasks of everyday life need this muscle.
An easy and simple blanket if we train is to stop the famous push-ups. With 2-3 sets of push-ups a day for 10-20 repetitions pectoral can keep active and avoid losing the work that we have gained chest. This will achieve miracles but not much slower if the loss of muscle mass.
The friendly face of the muscle does not usually work every day is that as we get them in gym noticed a great improvement, but also when we leave that specific work the muscle returns to its origins and loose ballast. Only with a day job can get the chest is maintained as we, with volume and being felt in the upper body.
Develop strength is a fundamental aspect to consider in order to make proper training, either as a runner, cyclist or a bodybuilder, so then we tell you what the main factors limiting the development of strength so you can detect and neutralize them for best results.
Among the main factors that can curb the development of strength are:
• Genetics: Genetic predisposition our muscles can be composed of different fiber types and in different proportions, there are some races easier to develop than others and strengths, for example, Jamaicans for having as many fast twitch fibers can be excellent sprinters.
• State of the spine: if we have a column with lordosis or if you have herniated disc. It is clear that we are limited to make certain efforts and this will influence the development ofstrength. Must take this into account because it can be compensated or the condition of the spine in order to neutralize this limiting strength.
• State of the stabilizing muscles and agonists: it is clear that if we develop the strength in the back to make such a rowing motion, if we have strong muscles in the arms we can not use a lot of overhead and this will influence the development of strength. So, to keep in mind: all muscles should be strengthened together to get a better overall result and / or specific.
• State of tendons and ligaments: a body is not prepared to train with loads and use much strength can become injured tendons, ligaments, joints and even, as these are what allow and accompany the growth of muscles and their activity is necessary for the development of strength. The best thing to remember is to train progressively strength to reach a point where we can maximize the effort with less risk.
• Execution of movement: if technique is incorrect and speed is not adequate, we are also conditioning the development of strength.
Here are some factors to consider when looking for a development of strength to subsequently achieve the results you want in any sport or training. A combination of factors may limit the development of the strength and must be taken into account to neutralize them in time without interrupting the scope of objectives.
While many go to the gym to lose weight there are a few that they want gain weight by doing weights. This is not easy especially if your somatotype is ectomorph and you're likely to lose weight with any activity you do. Today we give you some key points to avoid losing weight at the gym:
• Avoid marathon sessions of weights: At first we all thought that the more time lifting weights greater muscle gain and as in any sport, the more wear and longer time than burning calories. Do sessions of 30-45 minutes with compound exercises that allow you to lift heavy weight but not happening to us of repetitions.
• Eating before and after training is mandatory: Ectomorphs have the ability to burn very quickly the reserves, so that you have to go replacing it. You have to eat something an hour before and one hour after training; fruit bars or shakes are the handiest and easy to carry.
• Leave aside the cardio for a while: Many have the habit of finishing the routine with a bit of cardio. If your goal is to gain weight or trying not to lose more weight training just go home and ignoring the cardio, all the calories you save will suit you.
• No rest no weight gain: Is a key point that many people forget. Sometimes the weight gain is not due to insufficient rest or too much stress makes us burn calories all day and not have time to stop or start the metabolism anabolic phase. Sleep at least 8 hours and if you eat a nap after 20 minutes. You should not train more than four times a week.
• The high quality proteins are your friends, and repair for damaged muscle during exercise and have a good ingredient to build muscle. Foods like eggs, lean meat and the combination of legumes and cereals are essential in your diet.
