Build Superman Strength with Bodyweight Training

Do you want to achieve a superhero physique without investing in a costly gym membership or your personal set of weights? Did you know you could be as strong as Superman by doing exercises using your bodyweight as resistance? Bodyweight training is rapidly increasing in popularity as people realize they can get into fantastic shape without wasting money on a gym membership or home gym system.

The first thing you need to realize to start a successful bodyweight training routine (we like street workout training.com) is that it isn’t all about high reps and little resistance. This technique is a good way to start off, but to truly maximize your strength you’ll need to make a few adjustments.

Take Your Time

This is a trick as old as time when it comes to bodyweight training. Instead of doing your repetitions in quick, rapid succession, try taking five or more seconds to perform each rep. The time it so that you spend two seconds at your lowest point on say, push up. Then, push yourself up and spend one second in this position. Finally, lower yourself and spend two more seconds in this stance. Once you have mastered this, you might consider changing the little stage to 5 seconds to increase both tension and hormone production. This will lead to even greater levels of strength.

Asymmetry

Asymmetrical exercises force different groups of muscles to exert themselves in a variety of ways. If you again think about the push-up, there are many different ways to make the exercise asymmetrical. You could raise one side of your body up by putting a block under your hand or one foot and do a push up as usual. You could try what are knowns as Archer pushups. To do an archer push up, start like you would with a regular push up, but widen the stance of your arms. You’ll want your hands to be in a position where they are significantly wider than your shoulders. Next, instead of going straight down like a regular push up, you’ll want to go down to one side in such a way that the hand, on the hand, looks like the hand of an archer pulling back on a bow. Remember, integrate the previous principle of taking your time and count out your new, slower rhythm. Once you are comfortable with this, you can start working your way towards more advanced pushups, like the one-armed push-up.

Do Not Keep It Simple, Stupid.

One major problem experienced by people who are starting off on a bodyweight exercise regimen is the plateau issue. Once you are comfortable with standard push-ups, or whatever other bodyweight exercises you are using, it is important to stay away from just increasing repetitions. You need to start making them harder by altering your technique. With pushups, try using a wider arm stance, or putting your feet on a higher surface than your hands. Following this instruction, you will be able to do effective exercises like handstand push-ups.

 

6 Yoga Poses Every Baseball Player Should Do

Whether it is stretching, building strength or speed, including yoga in your daily routine is one of the easiest ways to achieve a high level of fitness as a baseball player. Practicing yoga can help prevent injury, speed-up recovery and most importantly, elevate your mood when playing or exercising.

Here are six yoga poses every baseball player should do

1. Frog pose

This pose is intended to help open your hip joints to reduce the amount of strain on your knees when playing. It also helps stretch your inner thighs reducing the injury risks that are common with baseball players. To perform this pose, get on your knees and widen them apart. Next, breathe in and tighten your abs. Lower yourself into your forearm with your elbows stacked below your shoulders. You should feel a deep stretch in between your thighs. Hold for 8 to 10 breaths.

2. Boat pose

Boat pose will help tone and strengthen your abs, hip flexors, and muscles around your spine. Also, it will stretch your hamstrings and improve your balance. Begin by sitting on the mat and bend your knees. With your feet flat on the mat, rest your hands beside your hips. Lean back a little and raise your feet off the mat until your shins become parallel to the ground. Now try straightening your legs to form a 45-degree angle with the floor to make a V-shape. Hold this pose for few breaths then release.

3. Pigeon pose

This pose will open your hips and stretch your groin to improve your agility and speed as well as reduce knee strains. Start in a Downward Facing Dog pose. Now bring your left knee in front of you and between your knees with your ankles close to your right wrist. Extend your other leg behind you with your footrest flat on the ground. Lift your upper body by pressing through your fingertips. With your weight balanced between your hips, hold the position for at least 60 seconds then release.

4. Warrior 1 pose

This pose will build the strength in your legs, back, ankles as well as shoulders. It will also help open your hips and chest, improve your balance, stability and focus. Just like when performing Pigeon pose, start with a Downward Facing Dog with both your feet and palms flat on the floor. Bring your left foot forward and in the middle of your hands and lift your upper body up. Place both your hands on your hips and square your hips. Raise both your arms and bring your palms close together. Gaze upwards towards your hands. Hold this pose for few breaths, get back to your initial position and then change your legs.

5. Seated twists

Performing seated twists is a great way to increase the flexibility of your spine. It helps achieve a balanced body improving your stability. To perform seated twists, sit with your legs extended in front of you. You can then cross your legs at the shins. Widen your knees and then put each of your foot under their opposite knee. Balance your weight on your sit bones. Also, ensure that your spine, neck, and head are in one line. Bring your left hand to your back and your right hand on your left knee. Twist to the left side and hold for about ten breaths. Come back to your center and then turn to the other side.

6. Lunge Twists

Lunge Twists are great for your lower body. Learn more leg strengthening poses are Zoe Bray Cotton Yoga Burn. The pose works best to strengthen your legs and gluteus while at the same time improving your hips’ flexibility. It will also keep your abs and oblique engaged. To perform lunge twists, start by standing with your feet widened about shoulder width distance. Bring your right foot forward and get into a lunge position. Twist your torso to your right and then with your arms stretched out, try reaching to your right side. Maintain gentle and controlled movements and then turn to the other leg.

As a baseball player, you should continuously work on improving your flexibility and strength to perform better in the field. These yoga poses are designed to help strengthen and stretch your body, as well improve the movements in your joints not only to prevent injuries when playing but also to enhance your performance. Make sure you’ve included them in your daily workout routine.

 

The Most Intense Muscle Building Training Method – What Is CEP Training?

If you’ve heard of CEP Training, then you’ve heard of Ben Pakulski. He was adamant about investing into a system that efficiently helps others build muscle mass over time. He has provided results reinforced by legitimate theories that kept one’s overall health in mind. What is CEP Training? It is known as Cell Expansion Protocol. It is known to be a process of incredible intensity bringing impressive results for those who are determined to develop their muscle. There is a curriculum for this training known as the MI40-X created by Pakulski. This method provides video examples and breaks down the research behind each workout. Read the reviews of MI40X. And here’s what you need to know about what CEP Training is.

What Is Behind CEP Training

It’s all about muscle. The extremity of each workout is meant to possess more nuclei in muscle cells. Doing this will increase one’s muscle growth. This process is called protein synthesis. A muscle cell isn’t making a new nucleus of its cell, but rather adopting the nucleus from another cell known as the satellite cell. When both nuclei are in place in one muscle cell, it stays there, thus the name for the training: cell expansion protocol.

The Fundamentals Behind CEP Training

There are four fundamentals behind CEP Training:

1. Cell Swelling – Initiating Hypertrophy

In physiology, hypertrophy is defined as tissue increasing the size of its cells. This is one of the main focuses of CEP Training. The great amount of training causes the body to response to lactic acid. Lactic acid is what the muscles produce during the exercise. Since the CEP Training process demands a greater amount of work and drive than average exercises, trainers will produce more lactic acid than expected. This is how metabolism is built.

2. Time Under Tension – Mind Over Matter

The following fundamental of the CEP Training is teaching the trainer to handle the work that comes with each workout. Many of these workouts focus on being under stress or tension. Understanding the time under tension (TUT) process focuses solely on concentration. As the workout goes on, the trainer will undergo techniques that strengthen the muscles. This is why Pakulski MI40-X plan helps the coach keep three things in mind: 1) Accurate method, 2) Appropriate form, 3) Good contractions. The point is not to over-stress the muscle while it is working hard. This fundamental increases the awareness of the trainer’s body more than anything.

3. Intra-Set Stretching

This next fundamental is essential to what is CEP training. The intra-set stretching technique conditions the trainer’s building muscle. Between vigorous workouts, the CEP Training teaches appropriate stretches. Intra-set stretching increases each instructor’s satellite cell activity. There are two effects of this technique as trainers work with a loaded weight. First, the stretch tries to encourage the body to relax. Then, the full weight will keep every stretched muscle contracted. Once the trainer has a good grasp of the time under tension concept, they will see that intra-set stretching takes the intensity of the process to a whole new level. Additionally, the trainer will notice the lactic acid is building up at an incredible rate. This also means the metabolites are developing quickly. If each exercise and technique step by step, the trainer will develop what is called type two fibers. These are the muscle fibers that are more accustomed to handling activities that require a great amount of velocity.

4. Blood Flow Restriction

The final fundamental of CEP training is the restriction of blood flow, also known as BFR. This is another element that creates the type two muscle fibers. Blood flow restriction is exactly what it sounds like. The blood in the trainer’s veins becomes restrained. This leads to the arteries being wide open. Like the other fundamentals, BFR helps develop metabolites and cell swelling. In the MI40-X guide, it will instruct the trainer on how to concentrate the BFR technique on a certain muscle or area of muscles. This instructional technique is done before an exercise. The MI40-X also discusses the level of tightness of a certain muscle. The trainer should not experience feelings of tingling, numbness, or pain.

What is CEP training? An excellent method of exercise combining studies of biology and thought out training techniques. It’s not about constant heavy lifting as commonly thought. On the contrary, it’s about well-practiced form, technique, concentration, and drive.

 

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