January 21st, 2010 by admin

An excellent way to gain strength in the upper body is by taking three hours every day to pump iron at the gym. Upper body strength is essential for advanced pole dancing. It is important to point out that this can become not only time consuming but expensive as well. The easiest way to increase upper body strength without having to go to the gym and pay for costly memberships is to perform push-ups. It is not only free, but this fitness exercise can be performed right in your own home. Push-ups were around before exercise machine were invented and that includes weigh machines, too. When done properly, the push-up exercise can be one of the most effective workouts for upper body strength and can easily be added into any daily routine effective immediately.

For anyone in a little bit of shape, who also does not have regular workout routine, a sample workout routine for adding push-ups into your schedule is as follows:

Day One – Start with 3 sets of 10 repetitions.

Day Two – Relax and let your muscles recover.

Day Three – Continue to relax and let your muscles recover.

Day Four – Last day to relax and let your muscles recover.

Day Five – Perform push-ups again, but this time 3 sets of 11 repetitions and not 10 as from day one.

Day Six – Relax and let your muscles recover.

Day Seven – Continue to relax and let your muscles recover.

Day Eight – Last day to relax and let your muscles recover.

Day Nine – Perform 3 sets of push-ups for 12 repetitions, this time around.

Repeating this push-up workout by increasing each repetition by one rep every three days for two weeks will result in you easily performing 20 push-ups in a row. This is only a sample fitness routine and can be adjusted to fit you more suitably.

After you have successfully reached 20 consecutive push-ups with ease in two weeks, then you can step up the routine by taking one recovery day versus the two you started with. Without cheating you can work towards completing thirty consecutive push-ups with ease and further on to fifty consecutive push-ups. When you have achieved 50 push-ups back to back, then feel free to treat yourself to a break. Reaching this mark is sure way to see that you are fit.

January 14th, 2010 by admin

In terms of pole dancing for fitness reasons, it would be ideal to learn how to have stronger triceps. First, the parts of the triceps consist of the following:

• Long head – This part starts at what is defined as the scapula.
• Lateral head – This part is located on the back of the arm (humerus).
• Short head – Originates on the humerus, however lower than the lateral head.

These three parts make up the triceps that helps the elbow extend out.

Reasons for Working Your Triceps

The bicep is the other side of the arm. This part is often times neglected by many people. Exercising this muscle will most certainly bring about balance in the muscles overall and thus imperative that it be worked. A person is bound to experience an imbalance through neglect. Additionally, such imbalance can have a negative effect that produces not just pain but also other types of injuries. The triceps muscles are essentially working all day and all night. Working them can be doing something as easy as pushing an object. The more pushing exercises you engage in the stronger they become. It is recommended to not engage in heavy weight lifting for the triceps muscles as one would for the chest or back. This is because triceps are relatively small and understanding this is key.

Frequently Exercise Your Triceps

Engaging in triceps exercises for three days in a row per week is a good workout schedule. This is no different than how often people would perform other exercises for their other muscles. If lifting heavy weights, it is advisable to take a two-day break, specifically when engaging in 6 to 8 repetitions, or reps for short. When your two-day break is over from such heavy training, perform lifting the weights again. The result of this routine will give your triceps a weekly workout no greater than twice per week. Executing a workout that includes 12 to 16 reps in up to 3 sets is ideal for gaining strength as well as endurance. This would also include resting but for one day before executing the workout plan again. Be aware that as you work the muscles in the chest and the back that you will essentially be exercising your triceps as well.

Types of Exercises for Your Triceps

Pushing is a type of exercise that can work the triceps. It is as simple as doing a kickback, but you extend out the elbow by stretching the arm. Exercise equipment for performing resistant routines would include cables, barbells, resistant bands, and dumbbells. Additionally, there are machines available for getting resistance.