We are a group of students from Universidad de Alicante who are studying a degree in Physical Activity and Sports Sciences. This blog is made in order to help people to keep fit and improve their sport performance at home.
Tag: fitness
Hello boys and girls!! Do you want to assess your flexibility but you don’t know how to do it?
Don’t worry! Because today I am going to show you two of the most common tests to measure the lower back and hamstrings flexibility.
These are the sit and reach test and the toe touch test. And I am going to explain you these tests in the PDF link you got below. I hope it is usefull for you and if you like the post, like it!! THAN YOU!!
Good evening everyone!! Now it is time for other group of muscles to be stretched by the PNF technique.
In the previous post we learned two PNF stretechings for the upper body, but what about the lower body? Here you are the answer with 6 new stretchings!!
Like other times, I am going to talk about PNF stretchings for the lower body in the link below. Hope you all enjoy it, and if you like the post let me know!! Thank yoooouuuuu.
https://docs.google.com/presentation/d/1Qwawjq4isYuncxCqTaNc6iNXyUhDusOEtANmRH_j7gM/edit?usp=sharing
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.
Cheer up! See you!
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
Hello! Today is leg day and that is why I decided to put an example of training to gain muscle mass in the lower body. In the same way that in the example that I published of the upper body, I add a video so you can see the exercises executions and the same exercises without gym apparatus.
In this case, today’s training consists of:
-4 sets of 10 repetitions with a weight with which you can perform 12. (4x 10 (12) -Recovery 60-90 “
– Execution speed: maximum concentric and medium-low eccentric.
-Exercises:
1º Leg Press
2º Femoral curl
3º Calf raise
4º Hip abduction
I hope you like it and it will help you,
Let’s go to train!
See you!
Good afternoon everybody!! Today it is time to talk about the lower body ballistic stretching.
In the previous post we explained the upper body ballistic stretching, but now it is time for the leg muscles!
As in the previous post, this one is going to show you all the information in the following link. So I really hope you all enjoy it, and if you like let me know. THANK YOU!!
https://docs.google.com/presentation/d/1V0ibOxQpOlnc44It9bzgBFXu-DWXLHTgSd96CT56nnI/edit?usp=sharing
-YOU SAVE TIME
You will not lose time to go from home to gym and viceversa
-YOU SAVE MONEY
You will not have to pay a monthly fee to train.
-YOU HAVE MORE PRIVACY
You will have all the privacy possible, since there will be no people around you trained and watching.
-YOU HAVE LESS DISTRACTIONS
Due to the previous point, you will be more focused on training, avoiding chats, distractions, etc.
-FLEXIBILITY OF SCHEDULES
You will not be subject to schedules to train, so the days you have little time do not lose it coming and going from the gym, you can use it completely in training.
– YOU DO NOT HAVE TO WAIT TO USE ANY MACHINE
Forget the queues to train, at home you will be the only customer of the gym, unless you invite friends to train.
-HYGIENE
You will not have to worry about if people use towels for the machines, if they smell good, or if the changing rooms are in perfect condition.
However, it is true that paying a monthly fee you “force” to go to the gym and therefore tend to fail less training.
I hope that information is useful for you. See you!
Hello everyone!! Today I want to introduce you a new type of stretching, the ballistic stretching.
In this stretching, you must perform your movements with a high speed and with the full range of motion.
But I am going to explain it better, particularly the upper body ballistic stretching, in the following link.
I hope you all like the information!! Let me know if you like my posts. Thank you so much!! See you!!
https://docs.google.com/presentation/d/1sw4RTpiJE9VLemPONgI5Wm5yggVR2vvfCgCqPzGeaLI/edit?usp=sharing
1.Be a “low responder”. This is a person who has difficulty building their muscle mass because of their genetics and the type of majority fibers they have (there are slow fibers and fast fibers, as we comment in previous posts)
2.You may be stuck in your training and need to use a different method of overload to cause more muscle growth. It is necessary to combine programs of pure muscle hypertrophy (70-80% with 6 to 12 repetitions) with others of maximum strength (85-90% con 3 a 5 repetitions).
3.Your diet is not adequate to achieve good muscle development. You need to be hypercaloric with a sufficient supply of nutrients, proteins, complex carbohydrates and polyunsaturated fats of the Omega-3 type. Because of this, it is very difficult, if not impossible, to obtain large gains in muscle mass without a hypercaloric diet.
4.You need sleep more. The greatest anabolic newspaper of an athlete for building muscle tissue occurs during sleep. It generates a great anabolic hormonal discharge (Testosterone and Growth Hormone) and recovery of training. Sleeping at least 8 hours (minimum 7 hours) is an intelligent way, not only to take care of yourself, but also to make your work in the gym more efficient.
5.Finally, you must be very clear about your main objective, be strong (Powerlifter), be big (Bodybuilder), be explosive (weightlifter), be functional (athlete), or have a more balanced physical (Fitness). The body works much better and is more efficient when it is directed to only one objective at a time.
Del Castillo, J. (2015). Vitónica. Recuperado de: https://www.vitonica.com/
Good morning everyone!! Today I woke up with enthusiasm of talking to you about this matter, the lower body dynamic stretching!
As we know, the dynamic stretching is very useful and secure for any kind of sport, and in this post I am going to explain you this type of stretching for the lower body muscles.
But this time, like in the previous post, I am going to talk about this stretching in a PDF document, so… here you are!!
I hope you really enjoy the post and learn about it. See you!!
FIT AT HOME 