Triceps pressdown

Hi everyone!

Today I will explain you how to properly perform a very interesting exercise focused on arms, specifically the triceps, which is dynamic as well as difficult.

To do so, we are only going to need the following: one water jugs of 5/6/8 liters depending on the weight we are able to move, a chair and a table.

In this view, in order to make it clear regarding which is the technique and the correct execution of this exercise, I will share with all of you a Youtube video in which we will have a visual example so that it is much more easy for you to put it into practice.

This exercise is called triceps pressdown with inclination, and we will perform it taking two variants into account:

In the first shot of the video you will see how I execute the triceps pressdown with the slight inclination that the chair  proportionates (you can also use a table, for example).

In the second part we will introduce the first variant consisting in adding a double inclination, since our feet, instead of being placed on the ground, will be supported on a table, a fact that will make the exercise more difficult to be carried out.

However, if you have not sweat a lot yet, which may be rare, you can still introduce a second variant.  This will consist in adding a jug of water placing it on your legs so that the extension of the triceps is harder.

I hope you enjoy and like the content of this post. Please, feel free to leave any doubt, piece of advice or recommendation in the comments below. See you in the next post!

LOWER BODY EXERCISES

Hi! Today I bring you a link to a Google presentation where I explain  through text and images how to perform exercises at home, in this case, of the lower body specifically.

As you can see, most of them I don’t use any specific gym apparatus in order to do at home but you can use any object that opposes resistance, like bricks, bags with weight, a big bottle of water caught with a towel, etc.

I hope it helps you to train at home, and if you have any questions, leave a comment.

https://docs.google.com/presentation/d/1rzQj77YfE26Cl1b9fZJ5J_IlTcA6uGkEjPzoN0eQKtA/edit#slide=id.g5741d0a8c8_0_341

Cheer up! See you!

The difference between losing weight or losing fat

People confuse the terms lose fat and lose weight, for example you can lose weight and not lose fat. For this reason it is very important to avoid miracle diets, which sell us the idea that we can lose a lot of weight very easily in a short time, this causes us to lose muscle or even bone density putting our health at risk.

Our goal should be long-term and we will only achieve it by carrying out a good diet and a good physical activity routine.

Another thing that can confuse us is our level of fluid in the body, with liquid retentions our weight can vary by 1kg in a single day!

Below I attach some slides with foods that contain a high amount of fat and others that contain little fat, I hope it works!

https://docs.google.com/presentation/d/1fXUjrNfxkKmoMeP8BKCy8ygqZfVwkTnO7vFAuZ3DUpk/edit?usp=sharing

FROG PUMP

Hello everyone, today we will add a new exercise to our routine, the frog pump!

The frog pump is an exercise to work the glutes and then
I will explain the basic technique to do it correctly.
We support our scapulae and elbows on the floor, we put one sole of the foot next to the other and perform a hip lift by contracting the buttocks as much as possible.
It is important to look to the front and look up, placing the chin near the chest.

Aerobic Legs Circuit

Hello everyone, today I’m going to show you a new circuit model with which we can perform endurance training.

The training consists of performing 10 sets of 400 meters of running + squats, the number of squats will change in each sets, starting in 50 repetitions in the first set and ending in 5 repetitions in the last set.

In each series we will have to do 400 meters of  running and 5 squats less than in the previous set until reaching the last set.

This is a good form to train your legs, the intensity is going to depend of the level of each person.

For doing this type of training is important to have a mobile phone with a free app of sport to control distance.

I hope you will enjoy with this training!

PNF for upper body

Hello everyone!! In this post I am going to talk about a new stretching technique the PNF (Proprioceptive Neuromuscular Facilitation).

This is a passive stretching, so you need a coach or a
physiotherapist to carry it out.

I am telling you more information about the PNF stretching in the following link. I hope it is very usefull for all of you! Thank you for all your support! See you!!

https://docs.google.com/presentation/d/1MONQrE2ClkYii05-6UaSHGQ-WfX_eGTj_yoZlpoP0NA/edit?usp=sharing

Leg training

Hello everyone!

Let’s move on to another, the action. We’re going to realise leg strength training at home. To this end, the only material that we’re going to need will be two jugs of water of 5/6/8 litres, depending on the weight that we’re going to move.

As we said in the first post that we posted, this training session will exercise without the need for sophisticated, expensive or very difficult materials that can only be found at gyms or in a high-performance centre. We’re going to do the training with simple, homemade and easily found materials.

Today I will share the information through a PDF document that I leave then. I hope that you like it and helps you to realise a good legwork. Any questions, advice or recommendation can be left in the comments. See you in the next post! Greetings!

pdf-1Descarga

Running

Hello everyone, today we are going to talk about how we can train endurance through the race.

The training is based on performing continuous race sessions at different rates, the training consists of performing 10 km or 6 km, depending on your sport level.

The training consists of performing 1 km at 4 minutes 30 seconds and the next at 5 minutes 30 seconds, without stopping, working the changes of rhythm, and active rest in the kilometers of 5 minutes 30 seconds.

This training helps us if we are preparing a popular race or some race like that.

In the next ppt you can see the benefits of running. 

I hope you will enjoy with this training.

runningDescarga

Arms training

Hi everyone! 

Today we are going to carry out a training focused on exercising the strength of arms at home.  To do so, we are only going to need the following: two water jugs of 5/6/8 liters depending on the weight we are able to move, and a towel.

In this view, I will post and share all this information through the Google Docs’ document left below.  I hope you enjoy it at the same time that can help you to exercise your arms efficiently.  Please, feel free to leave any comments regarding doubts, pieces of advice or recommendations. 

See you in the next post, kind regards.

https://docs.google.com/document/d/1MKE2CQOx4kzAhG3Ym34LIEUlfALXgKEwaQoH48keSRQ/edit

BURPEE

The burpee is one of the most complete exercises because it involves several muscle groups. This is an ideal exercise to burn calories and therefore to lose fat.

The burpee step by step:

-We perform a knee flexion, and adopt a position supporting the hands and the tip of the feet on the floor.

-We jump and carry our legs back, without taking our hands off the ground. In this position legs and arms should be fully extended.

-The next step is to perform a complete flexion of arms, the chest should be a few centimeters from the floor.

– We return to make a jump with the legs forward without taking off their hands from the ground.

– Once placed in the initial position, we perform a vertical jump.

-When we fall from the jump we perform a knee bend to return to the initial position.

Thank you very much for your attention, I hope you can use this publication to achieve your goal.