Know All about "Power Push Ups"
By: Venkata Ramana
Push ups are the most convenient way to build up yourchest, shoulders, arms and upper back. It can be performedat any place, and you donít need to carry your gym with youwherever you go.
Do you know that most of the men who train with weightscannot do single handstand pushups? When I first found thisout I was stunned.
A few Things to keep in mind:
ō Always keep your hands slightly wider than shoulder widthapart, with fingers together and pointing straight ahead.
ō If you have ever had any shoulder pain, stick to the90-degree limit. Deeper push ups can stretch the shouldercapsule and put strain on the joint. This can cause pain.
ō Start in the upper position with your arms straight.
ō Inhale as you lower yourself towards the floor.
ō Donít go lower than forming a 90-degree bend with yourelbows.
ō Exhale as you push yourself up from the floor.
ō Donít lock your elbows at the top.
ō Your back should be straight. Donít let it sag and donítstick your butt up in the air.
Venkata Ramana is a Fitness Enthusiast and a ProfessionalBody Builder. Visit his Body Building and Cancer websites and gain maximum Information to stay fit and healthy.
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The Power of Stretching - Dave Snape
muscles ache from a good stretch. This is quite
normal and is part of the process. Stretching has
seemingly been with us and particularly with athletes
since the beginning of time.
A very key point to good stretching is to hold the
stretch for at least seventeen seconds. This is a
pearl of wisdom gleaned from a ballet teacher a few
years back. She said that any stretch under 17
seconds was just not effective.
The 17 second rule is exceeded in the high intensity
Bikram's yoga where stretches are held for about 30
seconds. Don't forget the high level of heat that is
used in Bikram's to extract that last little bit of
stretch out of your muscles. An interesting twist
is not necessary to gain benefits from stretching.
it can't hurt, right?
So what kind of benefits can you expect from
stretching? That's an easy one. Have you ever seen
movie, Blood Sport? Did you know that Frank Dux could
truly stretch his body to the extreme. The actor that
played him was quite elastic as well.
Great elasticity is also something you might see in
well trained Spetsnaz (Russian) agents. They often
out with Russian kettlebells too. They are for
strength gains and the ability to withstand ballistic
Why are stretching and flexibility considered
to these people? Stretching gives one the ability to
have explosive power available at one's fingertips
without the need to warm up. Of course most of us are
not martial artists or agents. But, you'll be happy
know there are plenty of other benefits.
Let me give you an example. After learning to sit in
the full lotus position for long periods of time, my
ankles became very flexible. One day I was walking
along and my left foot fell into a pothole. This
pushed my ankle sideways to about 90 degrees from
Amazingly, this didn't even hurt, not one bit. If my
ankle hadn't been so flexible, I may have suffered a
sprained ankle. At the very least, it would have hurt
Key point: stretching helps you to avoid injuries.
Not only that but if you do have a muscle, tendon or
ligament injury it should heal faster, theoretically
Stretching actually grows the ligaments, tendons and
muscles being stretched. They really grow longer over
Check with your physician before undertaking any type
of exercise, including stretching.
Here is some good
instructional material on stretching:
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