Ways to Exercise with a Foam Roller for a Stronger Body

Foam rollers are amazing at relieving stress. Foam rolling significantly increases the range of motion and the combination of static stretching while leading to flexible body movements. It helps strengthen the body by leaps and bounds. One becomes less susceptible to injuries as the body muscles become less tight. The deep compression of self-myofascial release allows normal blood flow to return and promote the restoration of healthy tissue.

Here are some ways to exercise with a foam roller to get fitter and stronger:

 

Upper Back

Rest your back against the broad side of a roller positioned underneath your shoulder blades. Bend your knees so your feet are flat on the floor. Lift your butt and place your hands behind your head, or cross your arms over your chest. While keeping the core muscles tight, slowly roll forward and backward so that the roller moves up and down between the middle of your back and the top of your shoulder blades.

Latissimus Dorsi

Lie on your right side with your right arm extended parallel to the floor and the roller directly under your right armpit. The roller should be perpendicular to your body. Bend your left arm and lightly place your left hand on the floor for support. Roll up and down so the roller moves from your armpit to just above your waist. Switch positions to work your left side after you through with the right side.

Iliotibial Band

Place your left hip against the broad side of the roller. Cross your right leg over your left and put both hands on the ground for support. Take support from your left arm to assist the motion and roll your thigh back and forth over the roller from just below your hip to above your knee. Switch positions to work your right leg.

Quadriceps

One has to lie faced down with the roller positioned directly under the thighs. Bend your elbows so that your forearms are flat on the floor to support your weight. Also keep in mind that your feet should be suspended above the floor. Keeping your abs drawn in and core muscles tight, use your arms to gently roll your body forward and backward to move the roller up and down from your pelvic bone to just above your knees.

Glutes

Sit on the floor with your legs straight. Extend your arms to lift your glutes and place the broad side of a foam roller under your butt. Bend one leg and angle your body in such a way that cheek supports your total weight. Move your glutes back and forth across the roller keeping the range of motion small. After finishing one side, shift your weight to the other side and repeat.

Ways to Use a Punching Bag in Your Daily Exercise Routine

Punching bag routines are a great way to train your body for strength and endurance. It is also essential for training in combat sports like boxing and karate. Simply hitting a bag does not do much, but it can be used to learn good form. The routine also increases muscle memory. The body instinctively repeats the punching or kicking motions when facing an opponent.

Punching bags help achieve measurable results within a short period of time. Besides, they also aid in improving overall health and fitness. Punching bags are mostly used by athletes for building punching power and improving technique. Hitting the punching bag is physically demanding and tests an individual’s strength and stamina.

A punching bag is a simple piece of equipment. Yet, it leads to fantastic results. Some of the desirable benefits of using punching bag are a full-body workout, sharpened self-defence skills, and a defined, muscular body. These qualities are not limited to athletes. Here are some of the ways you can use a punching bag as part of daily exercise routine.

Jab punching bag routine: In this workout, move around in a circle around the punching bag while shooting out jabs as fast as possible. The amount of power you use has to be restricted. Focus must be on speed and movement, not power. Cycle your direction by alternating from clockwise and counter-clockwise circles around the bag.

Left-right punching bag routine: This routine is called right-lefts if one is left-handed. Start by throwing a fast jab at the punching bag then immediately follow with a hard straight punch with the other hand. The straight punch should be generated from the feet and hips for maximum power. Go for a few repetitions to get a better feel for the timing. The punches must be quick and agile. It is also important to keep working on your footwork.

Body shot punching bag routine: in this workout routine, the punches are aimed at a height that reflects an opponent's ribs. Bend the knees slightly to sneak under the guard and circle the punch from waist level. The knees are then to be straightened while you swing your hips as you strike the punching bag. The routine consists of a series of lefts and rights to the center of the punching bag. One needs to focus on bending the knees and raise up with every punch. This routine may prove difficult at first to get everything right, but with practice, it can yield incredible results.

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Buying Guide for Elliptical Trainers in Singapore

Elliptical trainers are considered to be one of the most effective gym equipment. It is excellent for cardio workouts with low knee impact. One does not need to worry about stress on the knees. Elliptical trainers are also feasible and effective options for weight loss programs.

Elliptical trainers mimic the motion of running but without impacting the knees. They are beneficial for people suffering from bad knees or recovering from lower-body injury. The trainers have strong grips and an adjustable resistance which allow a person to turn a cardiovascular routine into a full-body workout.

There are many in Singapore who prefer elliptical trainers in their homes. There are several home elliptical trainers and equipment from various brands and manufacturers in Singapore. Options come in handy but may get a little confusing. One can purchase elliptical trainers online or directly from a fitness store. However, if possible, try out the machine in person before you buy it. The knees might bump against the framework or the machine may not move to your liking and comfort. Consider a few points while purchasing elliptical trainers in Singapore.

•    Size: Most of the elliptical trainers are big enough for most people. Smaller sizes are also available for certain needs. Elliptical trainers have a higher elevation compared to treadmills. Make sure that there is enough space with a sufficiently high ceiling in your home. Remember that you will need space to get on and off safely from the trainer as well.

•    Features: Every model and brand have varied and versatile features. Try to look for a unique feature or option that can make a difference to your needs. It is advisable to go through all the features and understand the details before making the purchase.

•    Check for Proper Functioning: The hand grips of the equipment must be comfortable and the foot pedals must not be placed too far apart. The stride length and elliptical path should also feel natural.

•    Adjustability: Some elliptical trainers are inclined. One must check and see if the incline angle is automated or adjusted manually. If it is the latter, then how it set may be an important consideration too.

•    Warranty: Look for a model or brand that comes with two to three years of warranty, at least for all major moving parts. There should also be at least a year’s warranty on other parts.

Resource URL- http://gymsportz.sg/blog/articles/buying-guide-for-elliptical-trainers-in-singapore