Thursday, 17 August 2017

Safety Tips to Use the Weight-Lifting Belt

The weight-lifting belt can be extremely helpful workout accessory, but not when used incorrectly. It helps with posture and prevents injury during a workout when applied properly, but it can also cause injury when misused. 

For example, some people put on a weight-lifting belt even when they are not lifting weights—and this can compromise their posture. The weight-lifting belt should only be used when carrying a particularly heavy load. It is not to be used all the time during weight-lifting, but only as an assist when carrying a load that is especially substantial. Many people put it on during light weight-lifting or even during sit ups—which is counter-productive and can actually do more harm than good. 

Here are some other safety tips when using a weight-lifting belt:

• Do not push your stomach out when lifting. Doing so may cause spinal flexion which can damage the spine in the long run.

• Make sure the belt is around your abdomen and not around your hips.

• Remember: Not too tight, and not too loose. If it is too tight, it could cut off your blood circulation, which when added with a strenuous exercise routine can cause serious medical problems. A belt that is too tight can also prevent proper flexing and contraction of the abdomen. On the other hand, if it is too loose, then it becomes counter-productive. A good way to put it on would be to take a deep breath, as one would right before a heavy lift, and secure the belt as you are holding your breath.

• Take note of the material. Use belts that are made with leather (and with a width of three to four inches) rather than nylon. It may take some time to get used to but it lasts longer and is more proper for weight-lifting than nylon.

Why Assault Air Bike is Useful for Exercising in the Gym

What do you get when you put together a team of fitness engineers, gym owners, physical therapists and gym trainers? You get the Assault Air Bike, which is the NFL of fan bikes. Coincidentally, it is used by the NFL, NBA and the NHL to train their athletes.

Despite its athletic and celebrity clientele, the Assault Air Bike is available for anyone who wants a decent workout. This machine that can provide nearly unlimited workouts with individualized adjustments and multiple options. While most equipment can only provide one to three options (easy, medium, and hard), the Assault Air Bike is programmed with eight workout options and infinite adjustments to make your gym session as customized as possible. Whether you want a short but high-intensity workout or a long and slow endurance burn, you can get it from the Assault Air Bike.

Aside from its crisp LCD and high tech on-board features, the Assault Air Bike is also built to handle virtually anything. The frame is made of high-tensile steel and is sealed with a coat of industrial powder paint. The unlimited resistance and power of the machine comes from its 27-inch steel fan that hikes up the resistance automatically as you further push, pull or pedal your way through. While it banks on its durability and fuss-free parts that are engineered to be long-lasting, it does not skimp on comfort. The seats are adjustable, sweat-proof, and anatomically designed so you can focus more on your workout—not on the uncomfortable seat.

There are many imitations of the Assault Air Bike in the market. These duplicates may look exactly like the original but do not have the same features and are not made of the same durable materials, so be careful. Make sure you buy from an authorized dealer to get the original product.

Where to Find the Best Gym Equipment Suppliers in South Africa

Have you decided to build your own gym? Hiring the best gym equipment supplier in South Africa can make the entire process easier, as they can help design the layout of your gym space and supply your gym equipment, too. They can even provide 3D floorplans for free. Top gym equipment suppliers in South Africa have in-house designers that can assist you in spacing your equipment for maximum but reasonable capacity. They can even help you decide on the best color schemes for your gym.

A good equipment supplier can likewise offer everything you could possibly need for a successful gym, including strength, weight-lifting, heavy-duty cardio, and commercial gym equipment. They also have a complete array of gym accessories. And because they have been operating for years, they have established relationships with the top brands in gym equipment and can give you the lowest prices possible. They can even offer expert advice on what you may need and where you can but back on.

If you need shipping or prefer a specific courier to make the delivery, they can offer many options and can deliver anywhere within South Africa. For a small additional fee, they can also deliver to remote places such as game reserves. There is no need to pick up the equipment yourself, although if you prefer to do so, you can.

If you are wary of the delivery fee and how much it could cost, the best gym equipment supplier in the country has an online shipping calculator on their website and you can find out the price of the delivery within seconds. Just input your street name and zip code, then you are good to go. Warranty is also included for most equipment. But even when the warranty period is over, they can still provide repair and other services for a reasonable price.

Benefits of Using a Cardio Rowing Machine

Different types of exercises appeal to different people. If you don’t like the strain of high-impact exercises such as running or weight-lifting, don’t worry—there is an exercise that is low-impact but highly effective, and that is rowing. Just how effective is it? Well, rowing burns twice the amount of calories lost in spinning. That’s righty—you can burn up to 800 calories in an hour of rowing. And no, you don’t have to do it in the water because you can row at home with the use of a rowing machine. The latest rowing machines mimic the resistance of real-life water, plus it they are adjustable to suit the level of of the user, from beginner to moderate.

Rowing exercises almost all major muscle groups. It also works out the cardiovascular, circulatory, respiratory and immune system.  This is because the resistance from a cardio rowing machine comes from both directions, just like rowing in water does. Best of all, almost anyone can safely use a rowing machine since it is easy on the joints such as the knees, ankles, elbows, and hips. Rowing also increases endurance and lowers the risk of injury by increasing strength in all the major muscles. While it seems like mostly an upper body workout, rowing actually targets the lower body (the legs and the core) just as much as it targets the arms and shoulders.

If you are exercising to burn fat, then there is no better work out than rowing. It burns more calories than most workouts, and with a rowing machine, you do not even have to leave your house. As long as you have the proper form and make use of the machine safely and correctly, then you can burn serious calories in the comfort and privacy of your home. 

Cardio Equipment and Their Major Applications

Cardio workouts are not only designed to improve muscular and aerobic endurance. Many of these exercise routines are also useful for those trying to bulk up, shed calories, cut fat, and make abs more pronounced. Below are tried and true cardio machines that help burn calories and boost overall performance in the gym:

Arc Trainers – The arc trainer is a resisted, non-impact cardio device that delivers multiple incline levels (21 in a standard machine) and features wireless heart rate monitoring. More advanced models even have built-in power work-outs, cardio exercises, and weight loss routines. Whether you like gliding at low-incline levels, striding mid-rage, or power climbing, arc trainers help burn major calories and improve athleticism.

Indoor Rowers – An indoor rower is a good machine for elevating heart rate, burning fat, and building muscle. Indoor rowers are also preferred by home gym enthusiasts because of their compact configuration. This machine is designed to help strengthen glutes, work hamstrings, and other important muscle groups like your quadriceps and calves, all while shedding unwanted pounds.

Jacob’s Ladder – Another quintessential cardio machine, Jacob’s ladder places users at a 40-degree angle. This reduces lower back stress while climbing. The optimal position also enables full range of motion as you increase rung speed. Variable speeds give you full control of the intensity of the workout. Jacob’s ladder is a good machine for burning calories and increasing heartrate. 

Stationary bike/spinner – Stationary bikes and spinners have magnetic/hydraulic resistant systems to simulate real biking experience most models come with backlit computer screens that show useful metrics like rpms and watts, which help track fitness. Some more advanced machines even allow variable handlebar positions and seat adjustment so you can tailor workout position to your liking and create different difficulties for maximum cardio and muscle toning effects. Spinners are among the greatest cardio equipment you will find in any gym center or home gym.

Buying Rowing Machine for Sale Price in South Africa

Stationary rowing machines, otherwise known as ergometer or “erg” for short, are excellent pieces of home gym equipment you should consider investing on. They are among the most sought after and recommended home gym machines by both trainers and equipment distributors who know exactly what gym-goers need to help their workout routines.  Rowing machines are best for strengthening cardiovascular capacity and endurance, building muscle tone, and increasing stamina. If these are exactly what your exercise plan needs, read on to know the right type of rowing machine to buy:

Rowing machines are all about resistance, which is exactly why understanding the different resistance type these machines have is essential to finding the right equipment for your workout. Indoor rowing machines have four basic resistance types, namely, air, water, hydraulic piston, and magnetic and below are brief descriptions of each:

•Air resistance rowing machine–This type of rowing machine features fan blades that create resistance as the user increases rowing intensity. This means that the more intensity you give, the more resistance the machine creates.

• Water resistance rowing machine–For a more realistic rowing motion, choose water resistance machine, which produces sounds and sensations that replicate how rowing on actual water is like. The machine consists of oar blades that wade through the water, which then creates resistance. Similar to the first type, resistance in a water rowing machine increases as the rower’s intensity increases. 

• Hydraulic piston rowing machine–This type of rowing machine uses hydraulic pistons, which can easily be adjusted according to the user’s strength. It is the cheapest in price out of the four resistance types and is a good choice for those who want a quiet machine.

• Magnetic rowing machine–Magnetic rowing machines also allow adjustable resistance through its magnetic breaking system. This is preferred because of its low-maintenance nature and durability.

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.