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Top lists – Sport360.fitQuick Q&A with Peter Barron #FitAwards17Catch and overhead throw for stronger chest and arm musclesTop 7 Medicine Ball Exercises for The Upper BodyBuild That Back with Good MorningsSeated Barbell Military PressBack Extensions (Cobra)Why Step-Ups Should Become Part of Your WorkoutLow Cable Crossovers For a Stronger ChestNotice: 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/top-lists/2502-quick-qa-peter-barron-fitawards17/ https://sport360.fit/en/top-lists/2502-quick-qa-peter-barron-fitawards17/#respond Thu, 19 Apr 2018 04:01:09 +0000 https://sport360.fit/en/?p=2502 As a part of our continuous coverage of Fit Awards, GCC’s main event in the world of fitness industry, we had this quick Q&A with Peter Barron, who was chosen as the Male Influencer of the Year 2017 in a public social media vote. The post Quick Q&A with Peter Barron #FitAwards17 appeared first on Sport360.fit. ]]> As a part of our continuous coverage of Fit Awards, GCC’s main event in the world of fitness industry, we had this quick Q&A with Peter Barron, who was chosen as the Male Influencer of the Year 2017 in a public social media vote. The post Quick Q&A with Peter Barron #FitAwards17 appeared first on Sport360.fit. ]]> https://sport360.fit/en/top-lists/2502-quick-qa-peter-barron-fitawards17/feed/ 0 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…

Top lists – Sport360.fitQuick Q&A with Peter Barron #FitAwards17Catch and overhead throw for stronger chest and arm musclesTop 7 Medicine Ball <a title="" class="aalmanual" href="https://mag.rjeem.com/tag/exercises/">Exercises</a> for The Upper BodyBuild That Back with Good MorningsSeated Barbell Military PressBack Extensions (Cobra)Why Step-Ups Should Become Part of Your WorkoutLow Cable Crossovers For a Stronger Chest

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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/top-lists/2502-quick-qa-peter-barron-fitawards17/ https://sport360.fit/en/top-lists/2502-quick-qa-peter-barron-fitawards17/#respond Thu, 19 Apr 2018 04:01:09 +0000

Quick Q&A with Peter Barron #FitAwards17


As a part of our continuous coverage of Fit Awards, GCC’s main event in the world of fitness industry, we had this quick Q&A with Peter Barron, who was chosen as the Male Influencer of the Year 2017 in a public social media vote.

The post Quick Q&A with Peter Barron #FitAwards17 appeared first on Sport360.fit.

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As a part of our continuous coverage of Fit Awards, GCC’s main event in the world of fitness industry, we had this quick Q&A with Peter Barron, who was chosen as the Male Influencer of the Year 2017 in a public social media vote.

The post Quick Q&A with Peter Barron #FitAwards17 appeared first on Sport360.fit.

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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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Top 7 Medicine Ball Exercises for The Upper Body


These 7 medicine ball exercises are some of the best ways to use the medicine ball for strengthening the upper body. It targets the chest, core, back, shoulders and arms. Be sure to warm-up and stretch well enough before this or any other exercise to avoid injury and get the best out of your workout. […]

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These 7 medicine ball exercises are some of the best ways to use the medicine ball for strengthening the upper body. It targets the chest, core, back, shoulders and arms.

Be sure to warm-up and stretch well enough before this or any other exercise to avoid injury and get the best out of your workout.

Overhead twist

أوفرهد تويست

In a standing position, hold the medicine ball and lift it overhead. With your arms locked, slowly move the ball to the right and then to the left, stretching the upper torso and lower back.

Core twist

This is very similar to the overhead twist except you have to hold the ball in front of your body and twist to the right and then to the left. This stretches the lower back muscles.

Chest press throw

ضغط الصدر بالكرة الطبيةThis can be done between two partners: Hold the ball in front of your chest and throw it quickly and forcefully to your partner who should be standing 4-5 feet away. Repeat for 3 sets of 8 reps each.

Side arm throw

This is similar to the last exercise and with the same distance between the partners but you need to throw the ball to your partner who should stand on your side instead. Your partner should catch the ball and throw it back as quickly and forcefully as possible. Repeat for 3 sets and 8 reps each.

Kneeling overhead throw

This is similar to the chest press throw and with the same distance between partners, but you should be kneeling on the ground and your partner should be in front of you in the opposite position. Throw the ball overhead to your partner as quickly and forcefully as possible, then your partner should catch the ball and throw it back in the same way. This works the spinal muscles and the obliques.

Medicine ball sit-ups

سيت أب بالكرة الطبية

This is a very challenging variation and one of the best medicine ball exercises. One partner should be sitting while the other is standing. Perform a sit-up holding the ball against your chest, and as your reach a full sit-up you should throw the ball to your partner, who will catch it and throw it back then switch roles. Repeat for 3 sets and 8 reps each.

Underhand throw

Stand 5 feet away from your partner and throw the ball from waist-level. Your partner will catch the ball between the legs and throw it back hard and fast for you to catch it overhead as you stand back up. As you perfect the technique, your throws should get quicker and more forceful.

Source:

Source 1

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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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Why Step-Ups Should Become Part of Your Workout


Step-ups are a versatile series of multi-purpose exercises that are used in different workout regimes. They’re not strictly aerobics or Zumba and can be included in any sport routine. Here are the top reasons to start doing steps Step-ups are cardio workouts that have been in fashion since the 90s. Stepping up to a box […]

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Step-ups are a versatile series of multi-purpose exercises that are used in different workout regimes. They’re not strictly aerobics or Zumba and can be included in any sport routine.

Here are the top reasons to start doing steps

  • Step-ups are cardio workouts that have been in fashion since the 90s. Stepping up to a box or platform increases your heart rate and steps also help you burn more calories

  • Step-ups lift and tense the buttocks because they focus on the upper rear area of the legs and they are the perfect solution for the “droopy butt”. If you’re looking for a bigger challenge you can use a home chair to perform this workout at any time; but make sure to warm up before.
  • Step-ups are good for mountain-climbers, runners and cyclists as incorporating them with your other activities will prepare your muscles to take on your outdoor activities with more ease and endurance.
  • Step-ups are great for your health because they improve your cardiac function and they help the lungs work better. The high-rate calorie burning helps you lose weight, protecting you from many weight-related diseases such as diabetes, heart disease and joint disease.

You can also add arm and waist movements to double the benefit and burn much more calories and with time, you can up the challenge by using a higher step to improve your endurance and use advanced steps as your athletic performance becomes more serious.

It’s important to warm up for at least 15 minutes before doing step-ups to avoid injury and also to cool down afterwards. Your foot soles must be fully in touch with the step from heel to toe to avoid ankle injuries.

All these benefits from such a simple exercise have got to be enough reason for you to add them to your program.

Sources:

Source 1

Source 2

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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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