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A standard crunch involves flexing the spine -- bending it forward -- which is only one of several spinal movements that the abdominal muscles perform. They also rotate, or twist, the spine and laterally flex the spine, which is when you bend to the side. A complete and balanced ab routine should include exercises involving all three spinal movements. Use an exercise band to perform the torso twist exercise, which involves spinal rotation.
Using a rowing machine is an effective way to work out all the muscles of the body, the American College of Sports Medicine notes. Regular rowing exercises strengthen the heart and burn away excess fat. However, people with lower back problems should seek medical advice before doing rowing machine exercises in order to avoid injury. Done correctly, rowing machine exercises are convenient and effective ways of maintaining cardiovascular health.
If you want to torch calories, tone your buttocks and build stamina, the stair stepper's got your back -- but only if you use it properly. Correct form, intensity and exercise frequency all help determine the effectiveness of your workout strategy. Stair steppers are challenging machine, and may not be the best choice if you aren't physically fit or you have knee problems.
Exercise bands are a valuable type of fitness equipment due to their versatility and ability to help you stretch and strengthen your muscles. With many band exercises, you can hold both handles of the band or stand on a specific part of the band to create resistance, but for other exercises, you must tie one end of the band to a sturdy structure such as a post.
Having strong forearms is part of getting that killer tennis forehand and serve, and strength training can help. A simple set of dumbbells will allow you to do a number of exercises that strengthen the muscles of the forearms. Try these exercises two to three times a week, giving your muscles at least a day's rest in between.
Exercise machines for the rear deltoids include techniques like a reverse fly. Learn about using exercise machines for the rear deltoids with help from a fitness expert in this free video clip.
Regular exercise such as stationary cycling or stair climbing is an effective way to stay healthy, MayoClinic.com notes. Stationary cycling or using a stair climber for just 30 minutes daily increases stamina, strengthens the heart and lowers the risk of chronic diseases such as hypertension, diabetes and stroke. Although both forms of exercise are effective, they do have some subtle differences that make them better suited for some people than others.
Walking is a simple, effective way to burn calories, but if you have sore joints or just find walking to be too mundane for your personality, you don't have to give up on getting in shape. Whether you work out at a gym or at home, several types of exercise machines can help you keep active without having to walk.
One important piece of equipment used in wrestling is headgear. Find out about equipment used in wrestling with help from an experienced Mixed Martial Arts expert in this free video clip.
Your leg muscles respond to a variety of exercises. However, you do not need to use equipment such as weights to strengthen and tone your lower body -- you can use your body weight as resistance. Exercises using body weight as resistance are effective when you use slow, controlled movements and perform them regularly. Aim to strength train two or three days a week and take at least one day of rest in between workouts.
Boxers aren't the only athletes that can benefit from bag training. Traditional martial artists such as karate practitioners can improve their techniques and get a serious workout by incorporating bag workouts into their routines. When you're ready to throw punches and kicks with speed and power, speed bags and heavy bags represent the next best thing behind live sparring. You can perform virtually any kick on a heavy bag as well as any strike with a closed fist, so your workout is only as limited as your imagination.
The primary function of your abductors is to move your thighs away from the middle point of your body, according to AthleticQuickness.com. Since you move in a forward motion when exercising most of the time, it's difficult to adequately exercise and tone your abductor muscles. These muscles run from your gluteals to your outer thighs, so the abductor weight machine is a good tool for you if your goal is to strengthen and tone that area.
Real punching power demands a seamless blend of muscular strength, speed and technique. The more powerful and responsive your muscles are and the more time you spend developing your boxing skills, the quicker you can fire off blistering combinations. Without speed, you're not going to make contact with a moving target such as a speed bag or sparring partner. There is no single exercise that works best to help you punch faster; you need a well-rounded approach to training, dedication and discipline before the speed comes.
If you don't have access to a gym with exercise machines, that doesn't mean you can't do the standing leg curl exercise, which targets the hamstrings, a group of two muscle heads on the back of your thigh. Perform the exercise in the comfort of your home with an exercise band, a portable, lightweight, inexpensive piece of training equipment available at many department stores and fitness retailers.
One great item you can use to stretch your abductors is called the foam roller. Use a foam roller to stretch abductors with help from a world class professional fitness trainer and nutrition expert in this free video clip.
Putting a gym together in your house can get costly, but the price tag doesn't have to curb your enthusiasm for getting fit at home. Look around the house and get a little creative. There are plenty of items that can be used for 2-pound dumbbells sitting on your shelves or waiting to be turned into compost. You should put them to work serving a second life as useful exercise equipment.
A foam roller is a simple cylinder that can help alleviate pain and muscle tension and serve as an exercise tool. A foam roller can massage your aching shoulder muscles and help to improve your range of motion by loosening muscle knots, increasing flexibility and building your strength.
As their names suggest, resistance bands or exercise bands are flexible and stretchable tools that provide resistance for exercise. Because they provide increased resistance, exercise bands help to improve muscle strength. You can pull them with your arms or legs to work your upper and lower body. Some exercise bands have handles that you can anchor to a wall or door frame. People of all fitness levels can enjoy using them.
Toning your legs is something you can do with dumbbells and the right technique in your very own home. Learn about the best home exercise equipment for toning the legs with help from the founder of Exerscribe at the Fit Athletic Club in this free video clip.
The plane of motion on a leg curl machine separates your body into essentially two halves - the left and the right side. Learn about the plane of motion on a leg curl machine with help from a certified personal trainer in this free video clip.
Gluteus maximus machine exercises are just as effective as any free weight exercise you may currently be using. Learn about gluteus maximums machine exercises with help from an AFAA-certified personal trainer and group exercise instructor in this free video clip.
The seated cable row and the seated lap pull down are just two examples of simple exercise machines that you can use. Learn about simple exercise machines with help from a creative, knowledgeable and service-minded fitness professional in this free video clip.
The seated, prone leg curl machine is great because you don't need a bench to support you during your routine. Get a guide to the seated, prone leg curl machine with help from an experienced trainer in this free video clip.
Chest dips don't always have to be done using an accompanying belt. Do chest dips without a belt with help from an experienced personal trainer in this free video clip.
Supinated dumbbell curls are a really great way to work out a few specific muscles. Find out what muscles are used during supinated dumbbell curls with help from an athletic trainer, health and physical education teacher, personal trainer and martial arts instructor in this free video clip.
The cutest sweat suits for women all share a few very important characteristics. Find out about the cutest sweat suits for women with help from a highly sought-after personal stylist in this free video clip.
There are a number of different types of machine exercises that you can choose from depending on your needs. Learn about types of machine exercises with help from a researcher, educator, and advocate for lifestyle medicine in this free video clip.
Lunges on the Smith machine need to be done in a very particular way for maximum effectiveness. Find out about lunges that you can do on the Smith machine with help from a researcher, educator, and advocate for lifestyle medicine in this free video clip.
Certain types of exercise equipment are designed specifically with women in mind. Find out about exercise equipment designed for women with help from a researcher, educator, and advocate for lifestyle medicine in this free video clip.
Foam roller hamstring stretches are a whole lot easier to do than you might think. Find out how to properly do foam roller hamstring stretches with help from a longtime health and fitness professional in this free video clip.
You'd be surprised by just how many great loop exercise bands you can really do. Find out about exercises for a loop exercise band with help from a fitness expert in this free video clip.
Certain leg exercise machines are really great ways for men to get a good workout right at home. Learn about a leg exercise machine for men at home with help from an experienced fitness professional in this free video clip.
The vertical leg press machine comes with a few key advantages that shouldn't be overlooked. Find out about the advantages of a vertical leg press machine with help from a world class professional fitness trainer & nutrition expert in this free video clip.
Ellipticals and stairclimbers both have their fair share of advantages and disadvantages. Learn about ellipticals versus stairclimbers with help from a fitness expert in this free video clip.
You don't always have to use the seated leg press machine if you don't want to. Learn about great alternatives for seated leg press machines with help from a fitness expert in this free video clip.
Certain pieces of exercise equipment are better for different groups of people. Learn about exercise equipment for seniors with help from a fitness expert in this free video clip.
If your goal is to reduce your waist, there is one exercise machine you're going to want to get familiar with. Learn about the best exercise machine to reduce the waist with help from a fitness expert in this free video clip.
When doing tricep lifts using dumbbells, you're always going to want to keep a few key things in mind. Do tricep lifts using dumbbells with help from a distinguished fitness professional in this free video clip.
The rolling seat exercise machine was originally designed with a pretty clear purpose in mind. Find out about the purpose of the rolling seat exercise machine with help from a distinguished fitness expert in this free video clip.
Not all great exercises require expensive equipment. Learn about no-equipment exercises for a pear shape with help from a distinguished fitness expert in this free video clip.
Using a leg press machine and doing sleds both have their fair share of advantages and disadvantages. Find out about a leg press machine versus sleds with help from a world class professional fitness trainer and nutrition expert in this free video clip.
Plyometric box exercises are really valuable, especially if you're a big netball player. Find out about plyometric box exercises for netball with help from a fitness minister and certified peak performance coach in this free video clip.
One key exercise machine is really great for giving your legs a good workout. Find out about the exercise machine for legs with help from an experienced fitness professional in this free video clip.
The stride length for an elliptical is something that will vary depending on a few key aspects of your own situation. Determine stride length for the elliptical with help from an experienced fitness professional in this free video clip.
You can work out your trapezius in a number of great ways using dumbbells as a primary tools. Find out about trapezius workouts using dumbbells with help from one of New York’s hottest fitness experts in this free video clip.
One great arm exercise routine uses a cable pulley machine for maximum effectiveness. Learn about using an arm exercise routine with a cable pulley machine with help from a fitness professional, journalist and lifestyle coach in this free video clip.
If your spinning bike has a squeaking fly wheel, you're going to have to start making adjustments to the way that you maintain and care for it. Maintain a spinning bike with a squeaking flywheel with help from a leading health and fitness professional in this free video clip.
You can do a wide variety of different dumbbell exercises from practically anywhere - even while you're laying down. Learn about exercises that you can do while laying down using dumbbells with help from a fitness competitor and expert in this free video clip.
Two great ways to get a bigger chest involve the careful use of both dumbbells and curling. Find out how to get a bigger chest using dumbbells and curling with help from a fitness competitor and expert in this free video clip.
Just because you don't have access to a punching bag doesn't mean you can't get a similar workout. Learn more about a punching bag substitute with this easy tutorial.
