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How To – Sport360.fit

How To – Sport360.fitCatch and overhead throw for stronger chest and arm musclesBuild That Back with Good MorningsSeated Barbell Military PressBack Extensions (Cobra)Low Cable Crossovers For a Stronger ChestDumbbell Pullover For a Stronger ChestA First-Timer’s Account of the ITU World Triathlon Abu DhabiThree Ways to Improve Your Mental Approach to FitnessNotice: 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/workouts/top-lists/2443-catch-overhead-throw-stronger-chest-arm-muscles/ https://sport360.fit/en/workouts/top-lists/2443-catch-overhead-throw-stronger-chest-arm-muscles/#respond Thu, 12 Apr 2018 01:57:55 +0000 https://sport360.fit/en/?post_type=workout&p=2443 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 […] The post Catch and overhead throw for stronger chest and arm muscles appeared first on Sport360.fit. ]]> 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…

How To – Sport360.fitCatch and overhead throw for stronger chest and arm musclesBuild That Back with Good MorningsSeated Barbell Military PressBack Extensions (Cobra)Low Cable Crossovers For a Stronger ChestDumbbell Pullover For a Stronger ChestA First-Timer’s Account of the ITU World Triathlon Abu DhabiThree Ways to Improve Your Mental Approach to Fitness

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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/workouts/top-lists/2443-catch-overhead-throw-stronger-chest-arm-muscles/ https://sport360.fit/en/workouts/top-lists/2443-catch-overhead-throw-stronger-chest-arm-muscles/#respond Thu, 12 Apr 2018 01:57:55 +0000

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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Build That Back with Good Mornings


For the Good Morning, you will need a barbell – lot of effort should be placed on ensuring correct form as with any lower back exercise there is a risk of injury if not performed correctly Place the bar on a bar rack that suits your height. Stand under the barbell and place it on […]

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For the Good Morning, you will need a barbell – lot of effort should be placed on ensuring correct form as with any lower back exercise there is a risk of injury if not performed correctly

  • Place the bar on a bar rack that suits your height.
  • Stand under the barbell and place it on your shoulders – as if you were going to do a squat
  • Grab the bar and lift it by using your legs, straightening your back at the same time.
  • Take a step away from the rack and stand with your legs shoulder-width apart, with a slight bend in the knee. Keep your head up by looking ahead as looking down will put you off balance. It is very important to keep your back straight. This will be your starting position.
  • Stand firmly and bend your torso forward from the hips, keeping your back straight, while bending your legs and inhaling at the same time. Lower your torso until it’s approaching parallel with the ground. Focus on being slow and precise.
  • Lift the bar by bringing the torso back to the starting position while exhaling at the same time.

Because of the pressure placed on the lower back muscles, you should start off with very low weights – even just an empty back. Concentrate on correct form, posture and breathing and add weight in small increments as you progress.

This workout is very good for all athletes such as Olympic athletes, weightlifters and bodybuilders – anyone looking for a stronger back. It also strengthens the hamstrings, glutes and torso and tightens the core.

Sources:

Source 1

Source 2

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Seated Barbell Military Press


This is one of the best strength exercises to target the shoulders. For this intermediate difficulty workout, you will need a barbell. Instructions Sit on a bench, grip the barbell with an overhand grip, shoulder width apart and your arm and forearm should make a 90-degree angle, start the movement at collarbone level. Drive the […]

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This is one of the best strength exercises to target the shoulders. For this intermediate difficulty workout, you will need a barbell.

Instructions

  • Sit on a bench, grip the barbell with an overhand grip, shoulder width apart and your arm and forearm should make a 90-degree angle, start the movement at collarbone level.
  • Drive the bar up with the shoulders, but also utilizing the triceps. Slowly bring the bar down to collarbone-level as you inhale and hold this position for a few seconds then raise the bar again as you breathe out. Repeat for the required amount of reps.

It’s possible to do this exercise standing up but sitting down is safer especially for people with lower back problems, and also ensure a stricter motion without any drive from the legs.

Beginners should start with 3 sets and 10 reps each. Focus on the tempo of the rep – remaining slow and controlled. Be sure to regulate your inhalation and exhalation to aid the movement.

Sources:

Source

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Back Extensions (Cobra)


The Cobra is a very strong exercise for the lower back muscles and beginners can safely go ahead with it as it helps extend and strengthen the back muscles, making the back stronger and less prone to injury. Instructions Climb on the hyperextension bench (cobra bench), facing down. It is very important to tuck your […]

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The Cobra is a very strong exercise for the lower back muscles and beginners can safely go ahead with it as it helps extend and strengthen the back muscles, making the back stronger and less prone to injury.

Instructions

  • Climb on the hyperextension bench (cobra bench), facing down. It is very important to tuck your feet securely in the footpads to keep the body stable and secure. Your body needs to be straight and you can change the height of the thigh support to fit your own height and to feel comfortable. The correct position supports most of the thighs, with the exception of the very top part to allow for free movement when you bend forward.
  • Straighten your body, place your hands on top of each other and on the chest or behind the head. Slowly bend your body forward and downward from the waist, keeping your back straight and breathe in as you do this.
  • Keep bending down until you feel a gentle stretch in your hamstrings and you can’t keep going forward without bending your back. Don’t go any more forward than this.
  • Gently climb back up to your starting position as you breathe out. Do not go further than the position where your back is no longer straight. Don’t swing or oscillate as this puts you at risk of injury, use your back muscles in each movement instead.

If you want to increase difficulty, this can be done by carrying a weight plate to increase resistance, but beginners should avoid this in order not to overload under-developed lower-back muscles.

Sources:

Source 1

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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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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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A First-Timer’s Account of the ITU World Triathlon Abu Dhabi


The ITU World Triathlon Abu Dhabi is not just for the elites and fitness freaks. It’s for the young, old, thin, big-boned, and even a sports journalist who up until recently considered couch-surfing a proper swimming discipline. On Saturday, said journalist rocked up at Yas Marina with a newly acquired tri-suit, goggles more suited to […]

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The ITU World Triathlon Abu Dhabi is not just for the elites and fitness freaks. It’s for the young, old, thin, big-boned, and even a sports journalist who up until recently considered couch-surfing a proper swimming discipline.

On Saturday, said journalist rocked up at Yas Marina with a newly acquired tri-suit, goggles more suited to scuba diving, a lack of sleep and the hopes and dreams of his dear mum.

Read on to find out if he let his mother down.

SWIM

It’s not a good start. I arrive late, dishevelled and disoriented. A good Samaritan by the name of Ben Cranwell, whose name I next see many, many places above mine on the results list, guides me through the transition process and suddenly I’m herded down towards the marina with a stomach that’s been infiltrated by butterflies.

Some people loosen their arms. Others jump up and down. I decide to lean on the rail in attempt to look unflustered and cool. With the sun beating down, the latter doesn’t last for long.

Four people are released into the water at a time and there’s a lot slipping and flopping before the ramp disappears and you’re away.

Two problems immediately crop up. My goggles steam up and objects, human or otherwise, become a blur. Secondly – it’s really, really cold. But the momentary panic subsides and I’m actually swimming, or doing something that closely resembles it.

The next 750 metres, save for what I’d like to imagine were a few friendly prods of support from other competitors, go smoothly enough although the steaming is an issue. I zig and zag without much vision before I land ashore with all the grace of a beached fish.IMG_0264

BIKE

My body temporarily forgets it has legs as I hobble to where my bike is parked. Thankfully, feeling is restored in time for the pedals and after a quick swig of electrolytes I’m doing OK.

That is until I go the wrong way at the first turn (someone shouted right – that’s my story and I’m sticking with it). Direction, if not dignity, restored, I start zooming around Yas Marina circuit like a foot-powered Mercedes.

There’s soon another snag. My laces catch a nook in my pedal and stop just before my circulation is completely cut off from my foot. All the while others are whizzing past me and I realise just how frustrating pit stops in Formula One must be.

Back on the proverbial horse, I’m offered some friendly advice (‘you’re in the wrong gear … no, use the right not the left’) and not-so-friendly (‘what you’re doing is dangerous’ – I was just rounding a corner, honest) before the circuit fans out and I’m now pounding the surrounding roads.

Still thoroughly confused by how gears work, as well as nursing an increasingly painful backside, I reach a mutual, unspoken understanding racing alongside another competitor before he betrays me and flies off into the distance, too.

Finally, I’m back where I started.

RUN

What’s sunburnt, hairy and wobblier than jelly? My legs at this point. My calves feel like they’re clamped in a vice and there’s just no fuel left in this particular tank. I mentally flay myself for trying to cram 12 weeks of training into three throughout my half-stagger, half-run, which would not look out of place on the set of The Walking Dead.

Nothing will work. No cartons of water. Not even wet sponges. But as I reach the second refuelling station, and see the faster athletes coming back down the other way, I vow to myself that I won’t stop again. At least until the third refuelling station.

The heat’s really getting to me now and I’m not the only one, with many others having long used up their last thimbleful of energy. Finally I can see the bike station and this 5km/5000km run is coming to a blessed end.

An organiser tells me the finish is just ahead so I summon strength from somewhere and breeze past a few of the other backmarkers. Unfortunately this turned out to be a little white lie and there are a couple more corners to go. One more teeny-tiny walk for good luck and I cross the finish line with a dip for good measure.

It didn’t make much difference – finishing in about 1hr50mins, I’m not threatening anybody – but you know what? I enjoyed that. Roll on next year.

Helping hand: A fun and friendly atmosphere helped the competitors to finish.

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Three Ways to Improve Your Mental Approach to Fitness


Spending time working on your mindset is nearly as important as your fitness. We spend more time thinking and weighing up decisions in life than we do on the training field or in the gym. Here, we take a look at three ways we can improve our mindset and mental approach to exercise. Outdoors Dubai […]

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Spending time working on your mindset is nearly as important as your fitness.

We spend more time thinking and weighing up decisions in life than we do on the training field or in the gym.

Here, we take a look at three ways we can improve our mindset and mental approach to exercise.

Outdoors

Dubai and Abu Dhabi have many parks and walking routes which are ideal to get out and unwind.

Surround yourself with people on walks or jogs to help you rub off from positive energy and keep your mind active.

Yoga is also a great outlet to help you slow down your breathing, increase your flexibility and meditate.

Keep moving forward

Many of us spend countless hours thinking about the past and some mistakes we’ve made along the way.

We shouldn’t regret the past because at that time of our life we were happy and that’s the reason why it’s important to focus on the present and keep moving forward.

Having a goal is the best way to progress and maintain your focus – whether it’s to run a marathon or join a sports club in a bid to make new friends and boost fitness.

Be grateful for your health and your current situation in life – and realise that what’s meant for you. Don’t let it pass you by.

New challenge

Motivate yourself to take up a new activity or hobby outside of work.

We often get bored from doing the same thing over and over again, so getting involved in a new sports club or fitness club will help you to have a different focus and distract your mind from the stresses of life.

Keeping the mind active is the best way to boost your overall health.

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