A medicine ball is a weighted ball often used by boxers, amongst others to improve their fitness. You would have seen the trainer throwing the ball at the boxer, who catches it, does a sit-up and throws it back. In that case the exercise is plyometric, and incredibly good for core power, such as countering a punch, or learning back to avoid a punch, then countering. These exercises however, not only good for the boxer, but can be incorporated into your workouts which will benefit you, as well as giving you some ideas of compound exercises that you might do, that will really get you results.
There are many advantages using a Medicine Ball when working out, because it is round, it is harder to hold, and therefore will engage more of the arms and chest to hold the ball tightly enough to prevent you from dropping it. The core is also engaged to keep the torso stable, and if you add in an exercise such as a squat, a sit-up, a press-up, then you have already partially exhausted the muscle before that exercise is performed. Overall this means that whenever you use the medicine ball, you are performing compound exercises, which we all know builds more functional strength, muscle, and burns more calories. The other really great thing with medicine ball exercises are that you do not have any time to relax, your muscles need to be tense to hold the ball, and whilst you're not holding the ball, you are performing some other exercise. If you were to perform this as part of a circuit, the medicine ball exercises certainly would be very intense.
Medicine ball workouts are arguably one of the most excellent ways to strengthen agility and speed, but this speed cannot be produced without strength. Using the Medicine Ball has turned out to be extremely popular amidst all sports athletes from volleyball players throwing and catching by weighing from two to 15 pounds which has advanced the spiking power and defense abilities to basketball players activities in stances that mirror a pass to raise their throwing accuracy and speed, all sports people use the medicine ball quite deservingly as they look at sport activity specific movement and bettering core strength, the basis of all strength.
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Feel free to contact our team via e-mail | ariaslimuel@icloud.com A medicine ball can also be used to enhance ab workouts by incorporating them into various exercises as a prop or as a weight. The ball is used while doing crunches by holding it in your hands in front of you. The ball can help you make the movement more challenging by helping you focus on keeping it moving. This is even more effective for twisting crunches. Perform twisting crunches by letting the ball lead the upward movement and guide your torso as it moves in a twisting motion. This will help you target your oblique muscles more effectively. You can also do plank holds with the medicine ball resting on the floor and your hands holding it in place. To make a variation of this workout you can try rolling the ball back and forth slowly so that your abs can flex while the movement is performed. Another variation you can use in this position is to bring each foot forward and put it back and repeat for 20 to 25 reps to get a good workout for your lower abs. Lie on the floor on your back with the medicine ball held in both hands above you. Raise both your legs all the way up so that your feet are facing the ceiling/sky. Hold the ball straight out and slowly raise your head and shoulders to perform a mini crunch. Remember to breathe out while doing this. Slowly lower your head and shoulders as you breathe in while doing so. Do 10 to 12 reps for each set. The medicine ball workouts have been crafted so that they can be worked on your own, so trying to find a partner shouldn't weigh you down. Other known exercises are Chest Pass - This is extremely similar to the Basketball Chest Pass, have your knees to some extent bent with one foot in front of the other. Keep the medicine ball with the chest, and fire it as speedily as attainable against the wall, and be well prepared to catch the ball as it will come back. When seizing the ball bring it into your arms and steadily bring it to your chest in a governed approach, then again swiftly drive it once more. A standard set must consist of 6 throws. This medicine ball exercise is great at acquiring the core, the spinal muscles and the upper body, including the chest and shoulders. Overhead Throw - This action is similar to the football throw-in. To work the arms more stand feet shoulder width apart and lunge the ball against the wall, permit the medicine ball bounce of the wall to the floor and ultimately to your chest, don't endeavor to catch it of the wall, it could very well finish up in a face plant. To exercise the core more throw the ball with one foot in front of the other. This work out must be undertaken with 3 sets to 6 reps. This workout is extremely good at working the core, spinal muscles and once again the shoulders and chest. Left to Right Twist - This workout works the core and more correctly the oblique's. Handle the ball in front of yourself with your arms bent at 90 degrees, and rotate your torso from left to right in a gradual motion stopping at each end of the movement. You will feel a strain in the torso and an absence of breath, so it is a good idea to breathe in whilst the ball is in front and breathe out when you reach the end of each movement, and never hold your breath. The Trunk Twist - This movement is comparable to the prior, only the twist is completed with one hand and the medicine ball is passed to the other hand as you twist. The left hand ought to carry the ball as you twist to the left and so on. Once more stick to the same instructions as the former work out. This workout is more a concern of time rather than reps. 20 seconds should be one entire rep, the ideal time for this workout should be around two minutes, and since it is aimed at the core it can be utilized to rest the arms between workouts. When you know how to use it the Medicine Ball exercises are a valued inclusion for core your core strength, remember Boxers have been using these piece of equipment which can be store anywhere for years and years, so it must be worthwhile.
Ohio State select kicker, Michael Braunstein, coaches a kicking fundamentals video course at this link:
As owner of “Kick on 4th Down,” Michael offers instruction in kicking fundamentals and techniques to coaches and athletes at all competitive, skill, and interest levels.
About this Course
Coaching the Field-Goal Kicker: Technique and Mechanics provides a detailed overview of the essential components for training and coaching a successful field-goal and PAT kicker. This course focuses on the four basic phases of the kick—from the initial footwork to the follow-through. These instructional coaching videos also look at the other key fundamentals of placekicking, including the contact point, foot position, and shoulder angle. Appropriate for coaches, teams, and players at all competitive levels, this course is designed to be a resource for developing fundamentally sound place-kickers.
Michael Braunstein currently owns and operates the company, “Kick on 4th Down,” that offers instruction in kicking fundamentals and techniques to coaches and athletes at all competitive, skill, and interest levels. A 2007 graduate of Ohio University, where he was a first team All-MAC selection as a kicker during his senior year, as well as a semifinalist for the coveted Lou Groza Award, Braunstein is one of the most respected kicking instructors in the nation.
Often, the most influential effect on your behavior is what happens in your head. Many people think that weight training is purely physical, especially compared to something like yoga, but the truth is, there are many psychological aspects involved. Mastering the art of mind-muscle connection is key to getting the most out of every workout.
WHAT IS MIND-MUSCLE CONNECTION?
Everything your body does is controlled by the brain, which obviously includes your muscles. In order to create a muscular contraction, a signal is sent from your brain to the muscle telling it to contract. At the same time, your brain releases a chemical neurotransmitter called acetylcholine. This chemical crosses the synapses between the nerves and the muscle to bind to receptors on the muscle fibers, causing a contraction.
During this communication, your mind and your muscle connect. The more you improve the communication, the more muscle fibers you will recruit. The more fibers you recruit, the better the quality of the contraction and the more effective your workout becomes.
HOW DOES MIND-MUSCLE CONNECTION IMPACT MY WORKOUT?
When you are moving a weight, there are primary and secondary movers at work. The primary mover is the muscle you are targeting. Secondary movers are the muscles that support the primary mover. For example, during a bench press, the primary mover is the Pectoralis Major and the secondary movers are the Triceps and Deltoids.
Mind-muscle connection helps you maximize the force placed on the primary mover in order to maximize gains. While you hear many people brag about the weight they can move, what you really need to focus on is how much work your target muscles are doing. Your muscles do not grow because you are moving weight up and down. They grow because they are forced to contract by acting on the weight.
Let’s go back to the bench press as an example. You may be able to bench 250 lbs., but without mind-muscle connection, your Triceps and Deltoids are pushing much of that weight. Instead of the full 250 lbs., your Pectoralis Major may only be bearing 60% of the weight, or 150 lbs.
Remove your ego from the equation, lower the weight and focus more on your mind-muscle connection. If you reduce the weight to 220 lbs. but engage your chest so that it’s bearing 80% of the load, you’ll actually be pushing 176 lbs.; more than you were with the heavier weight.
To make serious gains, you have to learn how to make every rep count. This starts by training your brain to communicate properly with your muscles. Differentiate between getting 10 reps and actually doing 10 reps. Every rep you don’t feel in the targeted muscle is a rep wasted.
HOW DO I IMPROVE MIND-MUSCLE CONNECTION?
Staying focused in the gym isn’t always easy. Nowadays, gyms are full of distractions: they blast loud music, they’re full of TVs, they’re crowded. And that doesn’t even include the greatest distraction of all, sitting in your pocket – your phone.
Establishing a strong mind-muscle connection can help. Plus, the ability to mentally block out external distractions will only improve your performance. Here are four tips to help you develop and enhance neuromuscular communication:
Check Your Ego at the Door – Don’t become obsessed with pushing more weight. Instead, concentrate on the quality of each repetition.
Warm-up – Start your workout with a few warm-up sets. Close your eyes, concentrate on the target muscles and squeeze out 15-20 reps with a low weight. Pause at the point of maximum contraction.
Slow Down – Using a lower weight than normal, take 4-5 seconds for both the concentric and eccentric part of the movement. Pause at the point of maximum contraction.
Flex – You may have seen people do this, and thought it was all show. In reality, flexing your target muscles in between sets forces additional blood into the muscles, pumping them up even more. You are more aware of your muscles when they’re fully pumped, which makes them easier to target mentally.
When Kathleen Bobak discovered a lump in her breast, she couldn’t believe it. Times were hard and she felt like things couldn’t get worse in her life. Watch this video to find out how Kathleen found a new perspective and what she did next. For more inspiring survivor stories, follow this link: http://bit.ly/cancer-survivor-story-yt.
A local women’s clinic confirmed Kathleen’s fears. She had breast cancer. From there she began conventional treatments of surgery, chemotherapy, and radiation in a teaching hospital. All through her treatments, she felt rushed by her doctors. They didn’t have time for her questions.
Find out more about her devastating year filled with illness and almost-daily doctor appointments. That’s when she decided to do something completely different.
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Discover what she did and how it led to an epiphany that started Kathleen’s journey to healing. She began demanding answers to her questions. She searched for alternative breast cancer therapy and found it. Most of all, she discovered her own sense of empowerment.
Learn what happens next as she began to use a variety of unique natural breast cancer treatments.
Watch the video above to hear Kathleen’s Bobak’s inspiring breast cancer survivor story and hear her words of wisdom and practical advice to anyone who wants to prevent, treat, beat, or heal from cancer….
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The kettlebell, is known as the Girya in Russian. It is a strength and conditioning tool. It has been widely used for centuries in Russia by the police, military and the people to increase strength, power and endurance. It is used for both training and competitions to prove strength. It first appeared in a Russian History in the dictionary in the year 1704, there are lots of people claiming to know the history and origins of kettlebells and there are loads of theories surrounding them which causes a lot of confusion, this article discusses all the theories and forms a valid conclusion as to the history of Kettlebells. The Traditional Russian kettlebell weighs 1 Pood this is approximately a 16 kg kettlebell (or 35 pounds). Kettlebells were recognised internationally as a superb fitness tool when there was an article about them in the fitness magazine Hercules in 1913. The first kettlebell competition was held in 1948 in Russia. It later became Russia's National sport. Russians were outstripping other nations in terms of explosive endurance and strength this led other nations to start training and finding the benefits of Kettlebells. A committee for the sport of Kettlebell lifting was created in 1985, with the first National Championship for Kettlebells held in Russia in 1985. Theories of kettlebells history Human culture has been inventing for thousands of years , we have also been competing for strength since the dawn of time. So it makes complete sense that we would begin training for these events and all intelligent cultures would add a handle to a weight to increase the amount of weight we can train with. Throughout history Cultures have used some form of handled weights for strength training and this can be traced back thousands of years to the Shaolin Monks of China, they used stone padlocks to train similarly to kettlebell training. This training was known as Shi-SuoGuong. Ancient Greeks are also known to have trained for their Olympics so it is likely they would have used kettlebell style training. Another theory for thier history is that the kettlebell originated with the Russian artillery branch of the military, who added a handle to the cannonball in order to develop strength that they could apply to loading the cannonball in battle. Some people believe Kettlebells origins are part of the Scottish Highland sporting history using curling stones as the principal model. Curling uses brooms to guide heavy gliding round stones across ice. Iron handles were attached to the stones to make them easier to handle. Farmers began using handled stones for their training sessions to prepare for the Highland Games. Scotland and Russia have a close relationship which dates back to the middle ages. Many Scots flocked to Russia over the ages because it was ripe with opportunity and potential for a better standard of living. Conclusion - The history of kettlebells As I discussed above many cultures used similar equipment to kettlebells in their training both before during and after the Russians started using kettlebells. But is important to state they used similar equipment it is however Russians who started using kettlebells specifically. It is a known fact that Russians farmers used a bell shaped weight to measure out quantities of grains and goods on balance scales. As I have discussed earlier, give a man a heavy weight and he will quickly want to show everyone he can lift it. So farmers and laborers were quickly competing for strength with the kettlebells. So it can be concluded that kettlebells originated in Russia as a farmers weight.
Duncan is a personal trainer and owner of PT Gear. PT Gear are stockists of kettlebells with a full range for beginner and more experienced user alike.
Pouring our hearts out before the Lord can feel really foreign, but David in the Bible, who was known for doing so, once said of God: “Tell him all your troubles and pour out your heart-longings to him. Believe me when I tell you—he will help you!” (Ps 62:8 TPT). And help David, God did—time and again, giving him numerous victories on the battlefield.
Plus, if you think about it, you can certainly be 100% honest with the One who created you and knows you inside out. From the seemingly smallest to hugest of your problems, He’s all ears. He won’t be shocked by your darkest, ugliest thoughts…and best of all, you will leave that conversation (or cry sesh) with the Lord stronger. Happier. And ready to face life again.
Will you pour out your heart before your #1 confidant and friend today?
Decibel.one: A digital magazine and online channel by Joseph Prince Ministries. Check out www.decibel.one for more grace-centered content.
But if the Spirit of Him who raised Jesus from the dead dwells in you, He who raised Christ from the dead will also give life to your mortal bodies through His Spirit who dwells in you.
Romans 8:11
If you have been feeling tired and weak in your body, what you want is for the Holy Spirit in you to give life to your mortal body the same way He raised Christ from the dead!
Look at today’s verse. The first thing I want you to see in this verse is how God, the Holy Spirit and Jesus are mentioned not once but twice here. My friend, this tells you that all three persons of the Godhead are doubly interested in giving life to your mortal body!
But how do we receive a boost of resurrection life from the Holy Spirit? How do we receive the life of God that will drive out that stubborn flu, pounding headache or chronic fatigue? The answer lies in the preceding verse: “And if Christ is in you, the body is dead because of sin, but the Spirit is life because of righteousness” (Romans 8:10). Notice how it says that the Spirit is life because of righteousness. In other words, life has something to do with righteousness.
My friend, the more conscious you are of your righteousness in Christ, the more life flows into your mortal body. So renew your mind with biblical truths about your righteousness in Christ. Keep listening to sermons that remind you that your righteousness is a gift and that you are righteous apart from your works. Meditate on scriptures about your righteousness in Christ. The more righteousness-conscious you are, the more life from the Spirit touches and quickens your body!
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3 Reasons Why Conversion Rate Optimisation Delivers Far Higher ROI Than SEO, PPC, or SMM
By: Neil Rimmer
Conversion rate optimization focuses on optimizing the various components of your website to ultimately increase conversions. Also known as CRO, this optimization process can take several weeks to complete and include one or more of the following components: Website traffic analysis; heat mapping analysis; revising direct response copyrighting tools, modifying sales funnels, revising web design, and fixing web programming issues.
Now to be clear, the purpose of conversion rate optimization is to increase online sales making it very similar to PPC, SEO, SMM, and even Content Marketing. In other words, CRO is just one of many investment options you can choose from to grow your online sales. But unlike SEO, PPC, SMM, or even Content Marketing, CRO delivers a massive ROI and is hands down the best investment option for your online business for 3 very critical reasons:
#1: The ROI from CRO Continues to Grow Long After Service is Complete: You know what happens when you stop investing money in PPC, SEO, SMM, or even Content Marketing? Yep, your sales dry up and the ROI for that investment stops growing. Now sure, PPC dries up immediately while SEO, SMM, and Content Marketing take longer, but without constant investment these options will stop producing sales relatively quickly. But with conversion rate optimisation, your increased sales continue to roll in long after the CRO experts have completed their work. So even a modest conversion rate increase that only yields another $2,000 in sales per month adds up to a whopping $24,000 in additional sales throughout the year.
#2: Conversion Rate Optimisation Lowers Traffic Costs: Think about it: PPC, SMM, SEO, and Content Marketing all require you to invest additional resources to generate those extra sales. So while your sales are going up, so too are your marketing expenses which means your profit margins remain flat. But CRO experts significantly boost your overall profits because they help you generate more sales with less traffic by eliminating the non-converting keywords from your paid traffic streams. CRO companies will also review your SEO and SMM efforts to make sure your efforts are actually generating sales instead of merely sending traffic. So in the end, conversion rate optimisation reduces traffic costs without sacrificing conversions so you literally generate more sales with less traffic and thus dramatically boost profits.
#3: 100% Conversion Focused
Although you probably hire SEO, SMM, and PPC experts with the hopes of increasing sales, you are technically only paying for more traffic. And as you may have learned the hard way, more traffic does not always correlate with more sales. This is why SEO and PPC experts always want to talk about your rankings or the amount of traffic they are sending to your site while conveniently ignoring how many new sales their efforts are generating or how little ROI they are truly generating for their services. But with CRO experts, their only goal is to increase overall conversions and the ROI from their services reflects this fact.
Concluding Thoughts
From SEO to CRO and everything in between, a website owner has a lot of valid options to choose from in order to increase sales on their website. But unlike most other options, conversion rate optimization will not increase your marketing costs which dramatically increases the ROI. In addition, the ROI from a CRO project will continue to grow long after the initial project is complete instead of disappearing the minute you cease investing, like with SEO, PPC and other options.
Neil Rimmer is a conversion rate optimization expert specializing in boosting conversions, reducing marketing costs, and increasing online profits. To learn more about how conversion rate optimization experts delivers far higher ROI than SEO, SMM, or PPC marketing services, just visit: http://www.conversionomics.com.au today.
In these latest years, both mean and women have become more vain about their bodies, and especially how it looks to members of the opposite sex. Experts will attribute this fact to advertising mostly, as well as an increased overall awareness of the health hazards of being overweight. Obesity is still a problem, and probably will be for the foreseeable future. So it is ironic that more and more people are trying to improve their body shape and look, yet the obesity rate increases faster and faster. These facts are what supports the popularity of programs to lose weight, or in this case, tighten up abs.
As a matter of fact, these sorts of programs and websites continue to be the most popular of all. All a site has to do is claim the ability to help people lose weight and it will become instantly popular. Add to that something specific such as how to flatten the stomach, or how to get a six-pack, and the effect increases ten fold. Interestingly, people are also looking for the easiest way to achieve these goals as well. We are at heart, a very lazy society when looked at in a historical context. What people are missing is the reality that it took sometimes years to put on weight or lose the shape of your stomach, so it won't be easy or fast to get back to where you once were. We lull ourselves into thinking there is some miracle pill or quick short cut when in fact there really isn't. The fact is, there is no real miracle cure for reshaping any part of our body. Yes, we do not want to accept that, but our body does not change shape fast. In the deepest part of our hearts and minds we already know this. It is part of what makes supposed miracle cures so tempting. This difficulty is especially true of our mid-section area. This applies to both sexes as well, which is kind of unusual. So both men and women need to accept that having a perfect set of abs, or flat stomach, is possible but not without a plan. A plan that also has your complete commitment. Your plan, or if you buy a commercial system, needs to include two goals: to strengthen the muscles in the mid-section, and to lose body fat. Unfortunately there is no way to target a specific area of the body for weight loss. Many if not most of the systems or plans that you can buy commercially may actually work for building up the core abdominal muscles, but this alone will still leave you only half the way there. You may strengthen the muscles and even have a really nice form for them, but if your muscles remain under a nice soft layer of body fat what good has all that working out done you? An effective plan that you either buy or make yourself, needs to involve your diet, and your exercise routine. On the diet side, you need to make smart choices of what to eat, but also plan WHEN you eat. Eating late in the day can offset many hours of effort. When planning the work out, you need to weave a good cardio workout into the obvious core abdominal strengthening work out. So for instance, a high intensity resistance work out might be coupled with a cardio workout such as a bike ride. Or you might just warm up on some steps and while you are resting or cooling down, start doing some crunches. Then switch to leg raises or move to an ab machine. You probably already know from past experience what will work for your particular body type, and what you are comfortable with. The important thing is making sure your plan is holistic and not just a workout regimen. If you make sure that your journey to perfect abs includes what to eat, and when to eat, and your work out includes muscle strengthening and body fat removal strategies, you'll be on your way to perfect abs in no time at all. Mick worked as a personal trainer in the past and competed in NCAA wrestling in college, where weight was of paramount importance.Looking for a six pack? Then check out our blog
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