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Build Muscles – Sport360.fitTraining to retain muscle mass during RamadanMed ball catch and throw for a stronger chest and armCatch and overhead throw for stronger chest and arm musclesLow Cable Crossovers For a Stronger ChestBack – BeginnerDumbbell Pullover For a Stronger ChestFive Key Exercises to Build Stronger and More Powerful LegsWant A Workout Routine To Build Muscles Quickly? Try FST-7Notice: Use of undefined constant THEME_TEXTDOMAIN - assumed 'THEME_TEXTDOMAIN' in /mnt/disks/sdb/CMSsport360/wp-content/plugins/core-sport360/core-sport360.php on line 21Notice: Use of undefined constant THEME_TEXTDOMAIN - assumed 'THEME_TEXTDOMAIN' in /mnt/disks/sdb/CMSsport360/wp-content/plugins/core-sport360/core-sport360.php on line 31Notice: Use of undefined constant THEME_TEXTDOMAIN - assumed 'THEME_TEXTDOMAIN' in /mnt/disks/sdb/CMSsport360/wp-content/plugins/core-sport360/core-sport360.php on line 21Notice: Use of undefined constant THEME_TEXTDOMAIN - assumed 'THEME_TEXTDOMAIN' in /mnt/disks/sdb/CMSsport360/wp-content/plugins/core-sport360/core-sport360.php on line 31https://sport360.fit/en Sun, 14 Oct 2018 05:50:57 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.3 https://sport360.fit/en/fitness/2602-training-retain-muscle-mass-ramadan/ https://sport360.fit/en/fitness/2602-training-retain-muscle-mass-ramadan/#respond Wed, 06 Jun 2018 08:16:07 +0000 https://sport360.fit/en/?p=2602 Gymnation’s Ty Kubiak  shares intelligence on how to maintain your muscle mass while fasting. Being a high-profile fitness trainer who specially designs work-out routines for a varied range of clients, he has some key tips to keep your workout routine in check during Ramadan. According to the National Council on Strength and Fitness, dehydration of […] The post Training to retain muscle mass during Ramadan appeared first on Sport360.fit. ]]> Gymnation’s Ty Kubiak  shares intelligence on how to maintain your muscle mass while fasting. Being a high-profile fitness trainer who specially designs work-out routines for a varied range of clients, he has some key tips to keep your workout routine in check during Ramadan. According to the National Council…

Build Muscles – Sport360.fitTraining to retain muscle mass during RamadanMed ball catch and throw for a stronger chest and armCatch and overhead throw for stronger chest and arm musclesLow Cable Crossovers For a Stronger ChestBack – BeginnerDumbbell Pullover For a Stronger ChestFive Key <a title="" class="aalmanual" href="https://mag.rjeem.com/tag/exercises/">Exercises</a> to Build Stronger and More Powerful LegsWant A Workout Routine To Build Muscles Quickly? Try FST-7

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https://sport360.fit/en Sun, 14 Oct 2018 05:50:57 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.3 https://sport360.fit/en/fitness/2602-training-retain-muscle-mass-ramadan/ https://sport360.fit/en/fitness/2602-training-retain-muscle-mass-ramadan/#respond Wed, 06 Jun 2018 08:16:07 +0000

Training to retain muscle mass during Ramadan


Gymnation’s Ty Kubiak  shares intelligence on how to maintain your muscle mass while fasting. Being a high-profile fitness trainer who specially designs work-out routines for a varied range of clients, he has some key tips to keep your workout routine in check during Ramadan. According to the National Council on Strength and Fitness, dehydration of […]

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Gymnation’s Ty Kubiak  shares intelligence on how to maintain your muscle mass while fasting. Being a high-profile fitness trainer who specially designs work-out routines for a varied range of clients, he has some key tips to keep your workout routine in check during Ramadan.

According to the National Council on Strength and Fitness, dehydration of a muscle by as little as 3 per cent can cause about 10 per cent loss in strength as well as malfunction or cramp. Therefore, without the right preparation, training while fasting may cause damage.

The best way to stimulate muscle hypertrophy (build muscle) is through tailored training and nutrition. The key here is to keep working out!

A widespread misconception is that strength and hypertrophy training only involve heavy weights; this is only partly true. It’s important to consider volume, intensity, and frequency all of which have to be addressed. While fasting during Ramadan, it is a case of Regress to Progress. The above-mentioned elements should be altered and slightly reduced.

During this period, it is recommended to try and utilise more multi-joint compound movements which will cut your full-body workout time and release more muscle building hormones. This style of strength training also helps you work on multiple muscle groups and strengthen the body as a whole.

Movements such as squats, deadlifts, bench, overhead and military presses should be most utilised. Do your working sets by using lighter weights, and up to approximately 70-75% of your 1 rep. This will work much better than spending time on accessory exercises such as bicep curls and leg extensions.

Use those smaller and single-joint movements as a warm-up before performing compound movements. Remember that it is all about conservation while working to your near maximum capacity with all the altered aspects of training during Ramadan.

Pro Tip: Shorten your workout timings i.e. if you normally train for 45-60 minutes switch it down to a 30-40-minute window instead.

Altered Back Training Routine:

  • 3 sets 10 reps Lat Pulldowns
  • 3 sets 10 reps Low Cable Rows
  • Deadlifts as your compound exercise: 6 x sets (start light with 10 reps working up to 70% of your max for 3-5 reps)

It is important to remember that your body won’t have the same amount of energy that you would have on a normal day. Your hormonal balance and blood sugar levels will be less than regular and can affect many functions. Try to train after you have eaten your first meal. So, swapping your morning / noon routine for a night workout might be more beneficial, because you will have replenished your energy, and fulfilled the body’s nutritional requirements.

Your nutrition intake should include plenty of carbohydrates, such as sweet potatoes, rice and other complex carbs. Ideally, consume your food one hour before training to allow for digestion. For your post-workout meal, you can have a high-quality protein shake, which can help you reach a higher macro-count.

While fasting, think more about maintenance and damage control. Post Ramadan, you can get back into the regular workout routine.

Spotlight Ty Kubiak

Ty is a high performance personal trainer and coach, and uses Hypertrophy, Strength and Conditioning, Functional and Sport specific elements as part of his training toolkit.

He is also a big fan of HIIT, Endurance Circuit and Strongman training principals to make his workouts more productive.

Before becoming a full-time trainer, Ty used to work as a personal bodyguard. He has worked with top tier companies, high profile business owners, celebrities and VIPs including Beyoncé, Angelina Jolie, Eminem, Mylie Cyrus and the Rock during the filming of the San Andreas movie and a member of the British Royal Family to name a few.

Ty is also certified Martial Arts and Defensive Tactics Instructor, with experience in different styles of traditional Martial Arts and Reality Based Concepts.

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Med ball catch and throw for a stronger chest and arm


The medicine ball catch and overhead throw is among the most important plyometric exercises that target multiple muscle groups in the body. This exercise works the back, chest and arm muscles and it’s great for beginners.   Instructions: Stand facing a wall with your feet shoulder-width apart, grab the medicine ball in your hand and […]

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The medicine ball catch and overhead throw is among the most important plyometric exercises that target multiple muscle groups in the body. This exercise works the back, chest and arm muscles and it’s great for beginners.

Instructions:

  • Stand facing a wall with your feet shoulder-width apart, grab the medicine ball in your hand and lift it overhead.
  • Bend your elbows and lower your forearms behind your head to make a 45-degree angle with your arms.
  • Forcefully throw the ball ahead and upwards.
  • The ball will bounce off the wall higher the stronger you throw it and will then drop back down.
  • Pick up the ball or catch and repeat.

More details:

This exercise should be repeated for 3 or 4 sets, 15 reps each.

Find a comfortable distance to stand from the wall so you can try to throw and catch the ball

There are many ways to do this exercise depending on your distance to the wall:

  • If you stand away from the wall you need to repeat the same steps but, in this case, the ball will move forward and upward and bounce back toward you. This focuses mainly on the chest, back and arm muscles.
  • When you stand very close to the wall, the ball will move upwards and will not hit the wall with force but will rather drop back under the force of its own weight without bouncing off (the close distance means you will be throwing the ball upwards with no aim of hitting the wall, so it will gently touch it and fall back down. Here, the main focus is the arm and back muscles, whereas the chest muscles will come as second priority. This is more like a wall-ball.

Source 1

Source 2

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Catch and overhead throw for stronger chest and arm muscles


The medicine ball catch and overhead throw is among the most important plyometric exercises that target multiple muscle groups in the body. This exercise works the back, chest and arm muscles and it’s great for beginners. Instructions Stand facing a wall with your feet shoulder-width apart, grab the medicine ball in your hand and lift […]

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The medicine ball catch and overhead throw is among the most important plyometric exercises that target multiple muscle groups in the body. This exercise works the back, chest and arm muscles and it’s great for beginners.

Instructions

  • Stand facing a wall with your feet shoulder-width apart, grab the medicine ball in your hand and lift it overhead.
  • Bend your elbows and lower your forearms behind your head to make a 45-degree angle with your arms.
  • Forcefully throw the ball ahead and upwards.
  • The ball will bounce off the wall higher the stronger you throw it and will then drop back down.
  • Pick up the ball and repeat.

More details

This exercise is repeated for 3 or 4 sets, 15 reps each.

You need to stand close to the wall and not too far away to be able to pick up the ball.

There are many ways to do this exercise depending on your distance to the wall

  • If you stand away from the wall you need to repeat the same steps but, in this case, the ball will move forward and upward and bounce back toward you. This focuses mainly on the chest, back and arm muscles.

  • When you stand very close to the wall, the ball will move upwards and will not hit the wall with force but will rather drop back under the force of its own weight without bouncing off (the close distance means you will be throwing the ball upwards with no aim of hitting the wall, so it will gently touch it and fall back down. Here, the main focus is the arm and back muscles, whereas the chest muscles will come as second priority.

Medicine ball workouts train the hand, arm and upper core muscles in a similar way to weightlifting, and they should be done in the correct way and in a precise technique. Picking up and throwing the medicine ball enhances the upper core’s speed in sync with enhancing strength, diminishing the muscle weakness with time and practice. You can do these workouts two to three times a week, interrupted by sufficient rest periods.

Sources:

1
2
3

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Low Cable Crossovers For a Stronger Chest


This is an effective chest muscle exercise mainly used for developing shape and toning the outer edges of the chest. Cables are essential for a well-rounded chest and this exercise is one of the best. Aside from building strong chest muscles, this exercise helps you build the muscles around and supporting the chest. For the […]

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This is an effective chest muscle exercise mainly used for developing shape and toning the outer edges of the chest. Cables are essential for a well-rounded chest and this exercise is one of the best.

Aside from building strong chest muscles, this exercise helps you build the muscles around and supporting the chest. For the exercise you will need gym cable pulls and one separate handle for each cable. The cables must pull from the bottom up.

Starting position

Grab a handle in each hand and take a step forward until you feel tension in the chest muscles. Your palms should be facing down, this is your starting position. Slightly bend your elbows and pull upwards and forward bringing your hands together to meet in front of your chest. Your hands should now be facing up. Hold this position for 2 seconds then slowly return to the starting position.

Weights

Beginners shouldn’t add any more weight than the pre-determined first level weight on the pull cable machine. Repeat for 3 sets, 10 reps each. Reps and sets can be increased over time.

The arms should not be extended straight when performing this exercise to protect the shoulder tendons and to focus on the main target which is the chest muscles. It should also be done slowly and with concentration to stimulate muscle response.

Source:

https://www.bodybuilding.com/exercises/low-cable-crossover

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Back – Beginner


Justen Pelser, the South African athlete and personal trainer has designed this special training program for you, and he suggests you do 3 sets of each exercise; 10 reps for each one. Front wide Lat Pull-Down Seated Row Hyperextension

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Justen Pelser, the South African athlete and personal trainer has designed this special training program for you, and he suggests you do 3 sets of each exercise; 10 reps for each one.

  1. Front wide Lat Pull-Down
  2. Seated Row
  3. Hyperextension

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Dumbbell Pullover For a Stronger Chest


Dumbbell pullover: A great exercise if you’re looking to work your pecs. This movement helps build size and strength in the chest, and also introduces some stress on the lats. And this is how to do it Lie flat on a bench and grab a dumbbell from one side with both hands. Stretch your arms […]

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Dumbbell pullover: A great exercise if you’re looking to work your pecs. This movement helps build size and strength in the chest, and also introduces some stress on the lats.

And this is how to do it

Lie flat on a bench and grab a dumbbell from one side with both hands. Stretch your arms straight to have the dumbbell directly over your chest; this is your starting position. Lower the dumbbell backwards in an arch shape until it’s behind your head and slightly below. Pause for two seconds then slowly lift the dumbbell back to the starting position.

Some people do this exercise with only the upper part of their back on the bench, but this is not good for beginners. Use your chest muscles (pecs) to lift the dumbbell. Don’t use your back muscles. It is very important to maintain the correct position and focus on your breathing.

The number of reps and sets depends on your goal. If you feel any shoulder pains you should stop immediately. Make sure to keep your neck straight throughout and not move the neck, no matter how light the weight.

Sources:

https://www.bodybuilding.com/exercises/bent-arm-dumbbell-pullover

http://www.exrx.net/WeightExercises/PectoralSternal/DBPullover.html

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Five Key Exercises to Build Stronger and More Powerful Legs


We’ve all seen those people in the gym with a massive upper body and skinny legs, and in truth, it looks embarrassing. Why only train upper body when you need balance and strength from below? Remember legs make up 50% of your body and are the most useful muscles, especially if you’re involved in sport. […]

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We’ve all seen those people in the gym with a massive upper body and skinny legs, and in truth, it looks embarrassing.

Why only train upper body when you need balance and strength from below?

Remember legs make up 50% of your body and are the most useful muscles, especially if you’re involved in sport.

Your legs are a vital source of power, from jogging long distances, to sprinting and turning.

By strengthening your legs in the gym through exercises like squats, deadlifts and leg press, you’ll reduce the risk of injury and increase stability and endurance.

In addition to this, you’ll generate more power which will make you a faster and fitter athlete on the sports field.

Here, we take a look at five exercises that will boost your leg strength and power.

LUNGES

Step forward with your left or right leg and bend forward.

Hold the two dumbbells over your head in a Y shape.

Hold and then push back to your standing position.

Change legs and repeat this 10 times.

SINGLE LEG ROMANIAN DEADLIFTS

Hold the dumbbells at hip level and stand tall. Balance on one leg and bend forward while trying to keep your back straight.

Push to a point where you can feel the pressure on the hamstring.

Move back up slowly to a standing position and change legs.

Change legs and repeat this 10 times.

STEP UPS

Stand straight and hold dumbbells in either hand.

Put your left foot on an elevated platform and step up.

Hold for five seconds and step down.

Change legs and repeat this 10 times.

CALF RAISES

Lift your calf muscles off the ground as high as your flexibility allows.

Once you feel the pain then proceed back to a standing position.

Aim to do ten repetitions.

WALL SQUATS

Position yourself with your back against a wall and hold the dumbbells by your sides.

Squat down until you feel a burn in your legs.

Pause and then push back to a standing position.

Aim to do ten repetitions.

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Want A Workout Routine To Build Muscles Quickly? Try FST-7


In the next couple of lines, we’ll talk about a new workout routine FST – 7 The name of this program is short for “Fascial Stretch Training”, this program is different from other programs; For it focuses on the stretching of the fascial tissue that covers the muscles and blood vessels forming a membrane around […]

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In the next couple of lines, we’ll talk about a new workout routine

FST – 7

The name of this program is short for “Fascial Stretch Training”, this program is different from other programs; For it focuses on the stretching of the fascial tissue that covers the muscles and blood vessels forming a membrane around them.

This membrane is responsible for providing support and protection to the body in addition to absorbing the shocks the body faces in different situations, and the reason we are focusing on this tissue, is that stretching it helps in growing the muscle mass, because of the increased amounts of minerals, amino acids, and oxygen that tissues are receiving.

This program is special because it doesn’t determine how many workouts you should do in every session; It also doesn’t address dividing the body into groups of muscles, for it only gives main principles regarding what to do in the last exercise you do while exercising every part of your body in each workout session.

This program dictates that you should do seven sets (15-repeats each) in every final exercise of every muscle group; You should also make the breaks between these set as short as possible, not exceeding 30 seconds in total in order to keep the muscles as active as possible; While as for the rest of the exercises you can take a 60-120 seconds break.

It’s also preferred to use lighter weights in the last exercise; (compared to the weights you usually use for the same exercise) due to the number of sets and repeats.

One of the most important benefits of this program, is boosting metabolism levels to optimal for losing fat or building muscle mass especially if it’s accompanied by the right diet.

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