Thursday, 13 July 2017

Know the Tips to Prevent Shoulder Injuries while Bench Pressing

It’s kind of easy to get home gym equipment for bench pressing, but it can be tricky to do the actual exercise. You are probably reading this because you have experienced shoulder injuries or discomfort while bench pressing. Don’t worry, because by following these tips, you’ll get to spare your shoulders and even improve your bench press.

1. Protect your shoulders by enhancing your legs.

The bench press is an exercise not just for the upper part, but for the body as a whole. Your shoulders will have to endure less strain if you let your lower body do more work. When you set up, it’s best to spread your feet wide, and then drive them down into the floor. Push your feet as you start each rep. You’ll see that it’ll help you lift the bar off your chest.

2. ‘Hug’ the Bench.

Do this by pulling your shoulder blades together and then pulling them down. This should seem as if you are using your shoulders to ‘hug’ the bench. You should keep your shoulders in this form throughout the workout so that you’ll have a powerful platform to press from. 

3. Keep you grip at shoulder width.

The wider your grip is, the more vulnerable your shoulders’ position will be. Narrow your grip as you remove the bar, and do not lose that position. 

4. Pull before you push.

You will really get hurt if you allow the bar to drop to your chest and bounce off your sternum. To prevent that from happening, it’s best to flex your upper-back muscles and pull the bar to your chest. After that, drive your upper back into the bench to push yourself away from the bar. 

5. Get some rest.

This is perhaps the most important tip here. If you do not give your body enough rest, it won’t recover, grow, and become stronger. Give your body time to relax, because that’s when results are created. 

Ready to bench press? Go ahead and purchase your home gym equipment now.

Know from Where to Buy Gymnastic Equipment for Home

Gymnastics equipment is not just for gymnasts. Other athletes and fitness enthusiasts can also use them, since these pieces of equipment are great for working out different muscle groups. If you are interested in buying gymnastic equipment for your home, one of the most important things to consider is the supplier. Purchasing from online suppliers is a great option because most of them usually offer discounts. However, you must make sure that the supplier is reputable.

Significant experience in the industry is an important consideration here. Suppliers that do not have enough experience yet may not be able to give you accurate advice in some instances. The supplier won’t know the issues that the equipment may have, and will not be able to resolve problems if they do arise. It’s also best to get your gymnastics equipment from a suppler that has multiple branches. Your supplier must have an effective support structure and must carry a wide range of spares. The best suppliers have their own maintenance staff and adequate man power to assist you when you encounter any problem with your purchase.

Also make sure that the supplier does not make you overpay for your gymnastics equipment. Try to check if the supplier offers a warranty for their items, and whether the supplier is a reseller or an importer. Between a reseller and an importer, it is always better to buy directly from an importer. Resellers may not be able to offer you a backup service. Once they’ve sold you the equipment, they can simply disappear. 

When looking for a gym equipment supplier in Africa, it is ideal to go for a renowned one that already has established ethics. The most reputable suppliers have dedicated sales consultants who can give you accurate advice. You can also expect them to have a large showroom and a national footprint.  

Monday, 19 June 2017

Exercise and Physical Activity: Are They Different?

They may seem to be one and the same thing, but there is a clear distinction between exercise and physical activity.

By definition, physical activity involves movement carried out by our muscles that require energy, which means that any movement we do is actually is in fact a physical activity. Research tells us that all normal physical activity contributes to physical health and well being.

Exercise on the other hand, is a focused, planned, structured, repetitive and intentional movement with the goal of maintaining health or improving physical fitness. It is a subcategory or a kind of physical activity. With exercise, you focus on cardiopulmonary fitness for your heart and lungs, muscular strength and endurance, flexibility and body composition (body muscle mass and fat).

Gym equipment suppliers are aware of these, and that is why they design equipment to cater to each specific facet of physical fitness. That is the reason why there are machines that focus on strength training, like dumbbells, bench presses, free weights, and lifting machines, as well as machines like treadmills and stationary bikes to help with cardio and endurance.

Physical activity is important. Studies have shown that increased physical activity has positive benefits and even reduces the risk of developing certain cancers. Focused activity and exercise also improves overall fitness, endurance and well being. Exercise machines from gym equipment suppliers have been specifically designed to maximize your movements for the positive benefits. And since exercise is a focused activity, you get more health benefits in a safe and efficient manner. A reputable equipment supplier with extensive experience and expertise can provide the best equipment and supply assistance and advice and help in designing a suitable gym environment. With the right set of tools and planning, help build up a fitness facility with the best equipment possible or even just put together a small home gym that would suit your needs and budget.

Dumbbells are a Boon to Fitness Freaks

Free weights are great for fitness buffs. From gym rats to home based exercise junkies, dumbbells give a multitude of exercise routine options. Home exercise equipment manufacturers have taken up the challenge of providing advanced exercise equipment to improve and optimize the way we keep fit. New designs for free weights and dumbbells have made it accessible even to home based gyms and not just for big health and fitness facilities.

Old dumbbell designs use to be simplistic, using individual weights. This meant that you had to keep and maintain a lot of gear, which also takes up a lot of space and looking after. Advances in modern design now gives us compact modular equipment like adjustable dumbbells. They work by allowing the weight to be adjusted in 5 pound increments. The rest of the weight is left on a cradle while the needed weight is lifted free. This gives an already versatile tool even more flexibility.

Dumbbells could be used for a number of exercise routines. Alternate arm curls help build up biceps. Kickback lifts are good for your triceps. Crunches assisted with dumbbells help tone and firm up abdominal muscles. Dumbbell dead lifts are used to work your back muscles. You can even use rowing exercises with dumbbells for your shoulders.

Use dumbbells with leg exercises. Squats and forward lunges are great for working your upper and lower thigh muscles. Side lunges will work and tone the inner thighs, so do not miss a few repetitions of those. Toe raises target your calf muscles.

As clearly illustrated, dumbbells provide a lot of uses for different exercises. making them one of the most versatile home exercise equipment available in the market. Its simplicity of use and compact size makes it a great exercise tool. Pick up a good pair today and level up your exercise routine.

Monday, 20 March 2017

A Guide on How to Buy Weight Lifting Equipment

There are a couple of things to consider before you go on to purchase your weight lifting equipment—and they are especially important if you are buying online and setting up a gym at home. Here are a few tips:
  • Do your research -Take a look at product reviews and see what other customers have to say. Read the product description to find out what the equipment is made of. As with anything that you are about to try for the first time, you have to do a little searching and reading. 
  • Buy from a reputable shop - Purchase your gym equipment from a shop that is not only authorised to sell genuine products, but is also manned by experts who know thing or two about what they are selling to their customers. Read up the shop’s history and testimonials. Check if they perform installation services and how fast they can deliver.
  • Measure your space - Take note of the dimensions of where you plan on placing your gym equipment. Most of these machines need a minimum amount of room for maximum efficiency and safety reasons. Measure the height, width and length of your available space and compare them with the actual measurements of the products.
  • Try before you buy - If you can, then test out the equipment before you buy it. If not, go by the reviews.Some online shops accept returns and exchanges, which is highly useful if you are having it delivered to you and can’t test it before buying.
  • Go for adjustable - If your home weight lifting equipment will be used by multiple users, buy something adjustable and adaptive to various sizes and capabilities. Buy barbells that can be easily adjusted with a push or lifting a pin; same goes for presses. For kettle balls and dumbbells, purchase various weights to accommodate novice to expert lifters.

4 Reasons Why a Rowing Machine Gives the Perfect Workout

You have probably heard that rowing is the perfect exercise—and for many people, it truly is. If you don’t like running, spinning, and other such activities, then rowing might be the right match for you. It’s a great workout for anyone of any fitness level. Here are four reasons why:
  • It’s efficient - If you are exercising because you want to lose weight, then there is no better workout than rowing. The entire body is used as you perform the movements (contrary to the popular belief that you only make use of your arms in rowing). Most people consider rowing to be around 60 percent a lower body exercise and 40 percent an upper body workout. It also works out your core because resistance comes from all directions. You can burn up to 800 calories in an hour of rowing—that is twice the amount you could burn spinning!
  • It is safer and helps prevent injury. Rowing puts less stress on the joints which decreases the risks involved in exercising. This workout can also improve your posture as it engages the back muscles. Of course, you need to use proper technique to get the most of the workout without overexerting yourself.
  • It is convenient Rowing can be done at home—no lake necessary. There are tons of affordable rowing machines available in the market. Rowing is user-friendly and suitable for all ages. Most rowing machines also have adjustable resistance for beginners to experts. If there is no gym equipment store near your area, then its best to purchase online and have your rowing machine delivered right to your doorstep. When buying online, ask about the shop’s return and exchange policy.
  • It’s great for your health - More than weight loss, rowing also strengthens the cardiovascular, circulatory, immune and respiratory systems. This endurance workout won’t only make you leaner, but also stronger and healthier overall.

Wednesday, 1 February 2017

Five Fitness Accessories to Enhance your Workout

Do you want to enjoy your workouts even more? Perhaps it’s time to treat yourself to fitness accessories to change up your routine. Consider buying the following:

Heart Rate Monitor

Exercising is no doubt good for you, but you don’t want to overdo it to the point of overworking your heart. This is why heart monitors are recommended. They can help you keep track of your heart vitals and tells you if you are pushing too hard.

Aerobic Step Deck

A step deck can take your aerobic exercises to the next level. Choose a multi-functional model that is useful for a variety of exercises and can be adjusted in a variety of ways. Some of the best ones can adjust in height, from 20 to 35 centimeters.

Foam Roller

You definitely need these to relax and stretch your tired leg muscles. A good foam roller gives you plenty of self-massage options. It can work on your IT bands, calves, or quads. Choose a three in one model—a massage stick inside a low-density foam roller stashed inside a high-density foam roller.

Exercise Mat

These fitness accessories can definitely make floor exercises a lot more comfortable. Choose a high-quality PVC vinyl covered exercise mat that is made with high density aerothene foams. Don’t fall for cheaper alternatives that are made of low density foam. They don’t offer the protection you need and tend to fall apart easily.

Resistance Bands

When you ask gym instructors what their favorite affordable fitness accessories are, they will likely say resistance bands. These rubber bands provide a cheap way to keep those muscles toned while helping you develop strength. The workout possibilities are endless. Go for a 1.5-meter resistance band—it’s the perfect length for hundreds of exercises.

Other accessories

A great music player can help ensure that you never get bored during your workouts. Listening to your favorite tunes can keep you focused on your exercise goals and even help you relax during cool down. You will also need a water bottle, to keep yourself hydrated during your workout session.