Improve Your Gymnastics Skills When You Cross-Train with Yoga

In gymnastics, there are so many ways for you to reinvent your practice. You’re constantly learning and growing. You can try out some new things for you to discover a different point of view while of course, retaining the things that you learned from your training.

It might be a little difficult to find something that shares the same perspective. That is, until yoga training came into the gymnastics scene.

If you want to strengthen your body more for your gymnastics practice, yoga can be the perfect solution for you. Its main focus is flexibility and conditioning the connective tissues which can enhance your routine.

Moreover, awakenadultgymnastics.com says that gymnastics takes the foundation of yoga to a whole new level of strength, flexibility and balance. This proves to be a perfect cross-training activity for people who want to reinvent their routines.

Flexibility

Yoga can absolutely increase your flexibility as mentioned in healthyliving.azcentral.com. In gymnastics, this is a crucial skill and yoga can help you achieve that. There are some postures that would need a little more time and practice to get used to the level of flexibility but over a certain amount of practice, you’ll see improvements in flexibility.

There are some difficult positions for gymnasts like the Monkey pose, Triangle pose, Plow pose and Full Wheel. If you want to try the Wheel, position yourself into a backbend with your hands and feet on the floor then slowly move your hands toward your feet. Hold this pose for a minute, while breathing in deeply. 

Strength 

Yoga can enhance strength as well. In order for you to execute some advanced poses, you would need a good foundation of upper-body strength. To develop this, gymnasts can practice hard poses like Peacock or Crane pose.  The Dolphin plank pose target your core muscles, while the Firefly and Scorpion poses strengthen your legs and arms. To perform the Scorpion pose, do a headstand and slowly lift your head then look behind you. Arch your back slightly and let your legs drop forward. 

Posture

Yoga encourages proper posture. Activities would usually support good spine alignment hence improving your posture in the process. Some poses would help elongate the spine by stretching the muscles in the back and shoulders.

There are poses such as Sage pose and Half-Lord of the Fishes pose that bring back balance to the spine. The Lotus pose maintains the erect and proper posture of the spine. To perform this, sit on the floor in a cross-legged position. Pull your feet up onto the things and then allow the chin to drop slightly while keeping your gaze forward. Relax your shoulders. Put your hands on your lap. 

Balance

When you practice yoga, you would need to develop balance. Yoga instructs focus to retain this balance. In turn, it improves your equilibrium. One of the best yoga poses is Lord of the Dance.

This doesn’t only promote balance but it manages to stretch muscles in the legs, shoulders and back. You can perform this pose by standing upright and putting your feet together. Bend your right knee as you reach back with your right hand to grab the inside of your foot. Reach forward with your left arm to maintain balance and slowly pull the leg up behind you. Execute the same process on the opposite leg.

If you would like to get better in your gymnastics practice while ensuring that you’re delivering your best performance, try our liquid hand chalk. It has a special formula that dries within seconds of applying. This new innovative product promotes an effective grip that won’t disappoint you.

If you’d like to find out more about the benefits of yoga to a gymnast, check this vide from livestrong.com:

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Close Grip Bench Press: Effective Exercise For Building Triceps

Muscle and Strength discusses two moves for building triceps. These are the dips and the close grip bench press. This article puts them head to head against each other to find out which one is far superior in pumping arm size. If you’re choosing certain exercises to target a body part, it is important to choose wisely. Keeping yourself efficient all throughout the training can get quite challenging but doing the appropriate moves is a real task. Which one is better?

Let’s analyze which one can really bring us closer to our goals. Having ripped and developed triceps can fill out any shirt so long as you’re using the right moves. Multi-joint exercises are your allies when it comes to packing muscle gains in a short period of time. This brings the parallel dip and the close-grip bench press in the center stage.

Find out more about the pros and cons of these two exercises. Check which one’s more suitable for you! Here you go:

Which Builds Better Triceps?

This isn’t more prevalent than with triceps. Building big, ripped and developed triceps can fill out any t-shirt if built with the right exercises. You have read before about how multi-joint compound movements are best for packing on the most amount of muscle in the least amount of time. So, when it comes to triceps both the parallel dip and the close-grip bench press immediately jump out as the two big boys on the block for triceps mass. Read more…  

Muscle and Performance says that there are those who commit some mistakes in executing the move. Well, this isn’t such a big deal for some but you might want to steer clear of bad form.

First, let’s tackle the muscle itself. The triceps have three heads: the lateral, medial and long heads. The exercise utilizes these three in order to overload these better. A lot of bodybuilders make use of this exercise because of its capacity to pump up gains in the triceps area. Too many of them use a very close grip: this means less than 6 inches apart. They think that the closer the hands are on the bar, the better because of the emphasis it puts on the triceps.

There’s another side to the story though: research says that there’s not much of a difference. It only increases the stress and tension in the wrists and elbow joints. If your grip is narrower, you need to make some changes. You’ll have to spread your hands out along the bar. The right position matters because you would want to have just enough tension to hit the target areas. For additional tips, check this out:

Troubleshooting 101: Close-Grip Bench Press

The close-grip bench press is one of the few compound (or multijoint) exercises for the triceps. The triceps have three distinct heads, the lateral, medial and long heads, and all three are called upon for maximal recruitment during the close-grip version of the bench; few moves will overload this trio of muscles better. Read more…

This move is considered a big part of the compound exercises because it is similar to a classic bench press. The closer grip works wonders because it focuses on the triceps instead of the chest muscles. If your routine is not too long, you might want to add an isolation triceps exercise after the press.

Here are tips on how to execute the move: first, your initial position should be lying on a flat bench. Hold the barbell while making sure your hands are on your shoulder width and your arms should be straight up. Position your feet firmly on the ground.

The next step is movement. Lower the barbell to your chest keeping your elbows close to your body. Push up while extending your arms and putting emphasis on your triceps contraction. Try exhaling when you’re pushing, and inhaling when lowering the bar.

Tricep Workout

Even though the closer the grip the more you work your triceps, you can’t narrow the grip too much because the range of motion decreases considerably. It could also hurt your wrist joint and decrease the balance of the bar. Whenever I do bench press or close grip bench press I like to raise and cross my legs to keep my back flat on the bench. Do not arch your back when doing any type of bench press. It’s a good practice to lower the bar without touching your chest. Read more…

ScottHermanFitness shows us How To: Close-Grip Barbell Bench Press:

You’re using your hands through this exercise. Grip plays a big role in this case. Pressing is a lot of work and you’ll need to have the kind of formula that will back you up and improve your grip strength.

Liquid Grip is most effective in this case. Not only does it improve your strength, but it is also responsible for pushing your capabilities to the limit.

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Using Reverse Grips In Your Workouts

Flex Online discusses the benefits of reverse grip workouts. This improves your lower lat width. This can happen simply by changing your grip. As what you may observe in the gym, most body builders exhibit good wide upper lats. However, the problem is visible only when you take a look at the lower-lat width. Guys usually have inadequate width in this area.

What can we do to make sure that you can increase the size of this part? Excellent news: you can achieve this by just changing your grip. Turn it upside down and you’ll notice the difference. Yes, you heard us right. Just change it from the usual overhand to a reverse (underhand) style.

This can totally make a difference in your shape. It’s a pretty basic trick when it comes to adding size. Take a look at the details here:

The Benefits of Using a Reverse Grip

Most bodybuilders have wide upper lats, but inadequate lower-lat width, or sweep. The good news is that getting at your lower lats can be as simple as turning your grip upside down. Yes, changing your grip from the customary overhand to a reverse (underhand) style can make a difference in what part of the back you emphasize with a rowing exercise. Read more…

Muscle and Fitness discusses the workout routines that utilize the reverse grip. Flipping your grip around is going to result to serious mass in different muscle groups using this complete workout. What this routine does is to attack the major muscle groups using this method.

While there are those who think that this is an unconventional method, the results will change their minds. It surely sparks muscle growth. Muscles are composed of muscle fibers. These don’t work together when contracting the entire muscle.

In order to make definite changes to your muscle growth, you have to hit all the muscle fibers. You can do this by executing a variety of exercises like angles, bars, and of course, grips. Changing your grip and flipping it 180 degrees is another way of doing the exercise. Take a look at more tips here:

The Reverse-Grip Upper Body Routine

Sometimes it makes sense to go against the grain, to do the opposite of what everyone else is doing or what you normally do. It’s by no means a novel concept. Read more…

Fitness RX for Men talks about the challenge when it comes to trying reverse grip exercises. Well, we can’t blame you guys if you’re hesitant to try this one out. You might be thinking contemplating about its effects whether it’s helpful or not. If you’re satisfied with your workout as it is, then by all means stay that way.

But if you’re someone who wants to take it up a notch and experience massive gains, you have to take a good look at these moves. These will lead you to your ultimate progression. In achieving your fitness goals, these exercises will absolutely deliver.

If you’re not seeing the results that you need after some time, you have to make changes somehow. It doesn’t have to be a drastic or immediate. Small adjustments can eventually lead to a positive outcome. Go ahead and check out these moves:

5 Reverse Grip Exercises for Building Maximum Muscle

Change can be scary at times. Stepping away from the norm and trying something new is tough for many of us. Too many times we become satisfied with staying in our ‘comfort zone’ and cringe at the thought of stepping outside of our comfort bubble. Read more…

ATHLEAN-X™ talks about the benefits of the Reverse Grip Bench:

What’s really important when you do the moves in your training is your grip. It matters because the effectivity and success of your exercise routine depends on this. Let’s elaborate further.

Without having a strong grip, you are prone to get bad results or worse, serious hand or wrist injuries. This is especially true when you’re bodybuilding. That’s why we have the perfect formula for you. Our liquid hand chalk solution is the most effective product to make sure that your hand grip performance won’t be affected by slips. 

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Know When To Ditch The Wrist Straps

Muscle and Strength says that poor grip strength can affect the amount of weight you want to use in particular lifts. In other words, it can limit the amount entirely. That’s why they compiled the best moves here to improve your grip strength.

We might be familiar with the dude who likes straps so much, he puts these immediately into his workout. He smacks his hands in chalk and gets ready to deadlift or bench press with straps on. We can all blame gym culture for that one.

It’s been highly tainted with accessories like straps, belts, and knee wraps. We can totally understand newbies overusing these accessories but for athletes and competitors, they might be relying too much on these.

Get a Grip: Ditch the Wrist Straps and Build Better Grip Strength

He smacks his hands in some chalk like Lebron James during his pre-game ritual, and it doesn’t matter if he is deadlifting, benching, or performing machine preacher curls; you can almost guarantee he has some wrist straps on. Read more…

T-Nation discusses when to use lifting straps. The strongest ones use these but not all the time. Check out this guide to help you decide when you can use them and when you don’t have to.

There are so many established rules that you can’t just do your own thing anymore. “Don’t deadlift with a belt or your core will get non-functional.” This is just one of the few things that you might hear from people in the gym these days.

Most Olympic lifters wear straps while training. However, it’s not every day that they use them. They understand that these tools have the capacity to improve your training. At the same time, these shouldn’t be used as crutches as it leads to most athletes becoming dependent on these accessories. 

Tip: Know When to Use Lifting Straps

With “functional” being the big trend in training, many lifting tools are now frowned upon. Don’t squat or deadlift with a belt or your core will get non-functional! Don’t use straps when lifting because it’s cheating, your grip will become weak, and you won’t have “real life strength” because of it! Read more…

Strong Lifts explains that you’ll never be able to use a strong grip when you’re dead lifting weights if you frequently use straps. These are considered as a band-aid solution for a weak grip because it tends to keep up your strength during the move but it covers the actual weakness.

Relying on these too much might mean that your grip can weaken because you never let it hold the weight on its own. There are those who don’t care at all because they dead lift just to build muscle. However, what’s the point of looking strong without having substance?

More often than not, straps will be your pitfall if you use them all the time. You have to let your wrist, arms, and hands do the work. Let the weight challenge your grip and over time, you’ll be stronger more than ever.

How to Increase Your Grip Strength For Deadlifts

If you use straps for every Deadlift set and every exercise, your grip will weaken because you never challenge it to hold the weight. This increases dependency on straps. The more you use them, the less you can Deadlift without straps. Read more…

Strength Camp talks about when to Use Belts and Straps:

You might also want to take note of the advantages of using a hand chalk when you’re weight lifting.  Many lifters like to use this especially if it’s a product that’s capable of improving their grip strength. Using Liquid Grip gives weightlifters the ability to lift heavier amounts of weight. They stay focused because they don’t have to worry about slips.

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The Amazing Golden Era Of Bodybuilding

Muscle and Strength talks about the exercises derived from the greatest era of bodybuilding. You can say that most of these moves aren’t being used by modern day bodybuilders anymore but that doesn’t mean that these are ineffective. The M and S team wants to change that.

When you say South California bodybuilding culture in the 70s, we’re seeing the likes of Arnold and Franco appear in our minds. These competitors training at Golds Gym Venice and Muscle Beach are the ideal images that are strongly associated with the golden era.

Sure, during our time, there are quite a lot of advancements in the fitness industry. In line with this, technological applications became rampant. Though this is the case, we can’t deny that the Golden Era paved way for the foundation of the principles that bodybuilders and weightlifters still use today.

That’s why, go ahead and check out the rest of the classic moves here:

Gains: 4 Lifts From the Greatest Bodybuilding Era

When you think of the training methods from that time frame you probably picture heart rate monitors, hammer strength machines, and line graphs depicting force production and anaerobic threshold…wait, what? Read more…

T-Nation shares Dr. Ellington Darden’s story and his experiences while living in the Golden Age.

T-Nation describes competitive bodybuilding as something that you wouldn’t call art. Compared with the Golden Age, the modern form has fallen behind the glorious era. This was revered as the golden time, when the legends trained their hardest, and proved to the world that they were the best of the best.

The magical time started during the 70’s. The figures were large but symmetrical and artistic. These were the physiques that you can call “god-like.”  Bearing power and strength, it’s no wonder that the bodybuilders in the old times had bodies that Greeks could carve into stone. Check out their full discussion below:

A Return to the Greatest Bodybuilding Age

Today, competitive bodybuilding is a freak show. From the late 1960’s to the early 1980’s – the Golden Age of bodybuilding – it was an art exhibit. Read more…

Schwarzenegger.com elaborates further about this period in bodybuilding. There were particular exercises that all of these men did without question. It was a time when they trusted these moves so much that these were constant in their training routine.

Truly, these moves showed great results. It just shows that they worked their butts off on these exercises. You can even do these moves and see the positive outcome later on. Just a heads up: you don’t need big machines or a gym equipment to do these moves.

Some of these might be new to you but for diehard fans who read Arnold’s Encyclopedia of Modern Bodybuilding and treated it like their own version of The Bible; they breathed and lived for these exercises. 

Back To Basics – Time Tested Muscle Building Exercises

During the Golden Era of Bodybuilding there were specific exercises ALL of these men did without question. These exercises were the “bread and butter” of their training regimes and their physiques showed it. There were no 2 ways about it, if you worked your butt off on these exercises, you were gonna get results. Read more…

VintageGenetics shows us the ultimate Chest Workout For Mass: Golden Era Bodybuilding

Bodybuilding can get tricky. A lot of pros get their hands full all the time, and it’s refreshing to know that a certain product can even help you out when it comes to grip performance.

Our liquid hand chalk solution  has a great formula and it allows bodybuilders to enhance their grip. You don’t have to worry about slips and all that – this even works better.

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