Getting Fit with Self - Defense In Mind

Wikipedia

The sad fact is that a lot of us feel very vulnerable when we’re outside. It doesn’t matter what sex you are, or whose company you tend to keep. Some of us simply don’t feel all that confident when we’re out in public. This can be especially damaging when we’re trying to have a good night out, or when we’re travelling somewhere alone.

One of the best ways to tackle this sort of fear is confidence. I’m not talking about the confidence that nothing bad will happen. (Although if there is a magic wand that grants such freedom from worry then please let me know if you find it!) It’s more about having confidence that, should someone make an unwanted move on you, you can handle the situation effectively. Maybe this is through conversation. Maybe it’s through being able to run away. Maybe it’s even in taking more physical action against an attacker.

Whatever the case, keeping physically fit can actually help a lot with this type of confidence. But what if we take fitness a step further and actually incorporate self-defense? It’s absolutely something that everyone should consider, especially those with these sorts of worries.

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Considering general fitness

As I said before, keeping physically fit can help a lot in this area. That’s because, whatever action you choose to take, you’ll be better at it if you’re physically fit. Let’s take a general example. A lot of people are scared of these situations because they don’t run very fast. Or, if they do run fast, they don’t have a lot of stamina.

Well, by keeping up with a consistent and strong fitness routine, you can improve on both those areas. Keeping your physical strength up also helps you keep mentally sharp. Running will increase your lung capacity, allowing you to run for longer. Focussing on muscle strength will help with other defense techniques. Speaking of which…

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Direct defense techniques

When people talk about self-defense, they’re usually thinking about something very specific. They think of particular techniques that will allow them to fend off attackers if an encounter becomes violent.

If you want to best combine physical fitness with self-defense technique education? You may want to look into mixed martial arts, or MMA. Of course, as anyone who has seen The Karate Kid knows, there’s a lot more to this activity than simply learning how to fight. MMA can provide you with a thorough workout good for both mind and body.

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Evasive maneuvers

Sometimes, the best option really is to just run. But we don’t just want to focus on speed. We probably need to focus on evasive maneuvers through an urban environment.

A lot of people believe that parkour is only about jumping around on public property in an effort to impress your friends. But think about it. Parkour is the method by which you learn to move through complex environments at high speed. It’s about overcoming physical obstacles with ease. Let’s say you’re running away from an attacker. Are you sure that knowing the best way to climb and jump a wall wouldn’t be extremely useful? It may sound unconventional, but it could absolutely boost your confidence.

Foolproof Ways To Boost Your Motivation To Get Physically Fit

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It could be the case that you have access to a safe place to run or cycle or can even afford a gym membership. You also have the time to work out, even if it is on the evenings or on weekends. You even have a drawer of the right clothes and sneakers. But what you lack is motivation.

So, how can you boost your motivation levels, in order to get physically fit? Let’s take a look at a handful of foolproof ways….

Great Music

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Hearing is one of our most valuable senses, and it allows us to hear and enjoy a whole universe of wonderful music. Well, science has proven time and time again that music with certain qualities can be great at helping with motivation. After all, there has to be a reason why so many gyms pump out loud dance music in their fitness halls! And spin classes have the music on so loud that the leader needs a microphone or loudhailer to be heard! Usain Bolt was just one pro-athlete seen at the Rio Olympics warming up with his headphones in! Follow in his footsteps by using music to motivate you! Make a playlist the length of your workout, and aim to get right through to the end of the last track. If you lift weights, for example, music also acts a great distraction to help you push through the pain. feelingfit.info lists some great workout songs to add to your playlist!

Consider Supplements

If you lack motivation for fitness within yourself, it could well be linked to your testosterone levels. Many parallels have been drawn between motivation and testosterone by sports scientists and researchers. If you think that boosting your levels of testosterone will help you- as it likely will- be sure you do ample research first. If you want to supplement your levels, it is so crucial that you are well-informed. Being so means that you can give yourself this boost safely. Take a look at information sites HealthandFitnessVitality.com like and take in the insights there.

Water Intake

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It’s as simple as this; if you are dehydrated, you simply can’t feel as energized and motivated as you could if you were properly hydrated. If, an hour before the end of work you simply can’t be bothered to go to the gym afterward? Down a couple of pints of water! You’re sure to feel much better afterward. That’s because water is directly linked to things like how awake and alert we feel. familydoctor.org explains more about the importance of good hydration.

Breath!!

This might sound like the most obvious point in the world. But actually, it is incredibly common for people to hold their breath when exercising, or pushing themselves further. However, if you are not breathing properly, you won’t maintain the energy you need to keep going. As a result, you simply won’t be motivated to do as many reps, or miles, or strokes. Remembering to breathe- and to breath correctly- isn’t something you can learn in a second. It takes time to build up the skill, and then to do it naturally, resisting the urge to hold your breath. Try saying it to yourself in your head for your exercise routines for the next few weeks. After a while, you’ll stop holding your breath and breath properly all the way through your routine. greatist.com is a guide to breathing correctly for all types of exercise.

Easy Workout Ideas for the Busy Bees Who Can't Hit the Gym Everyday

You know that maintaining an active lifestyle is one of the major top priorities in life. By taking care of ourselves, we stand a chance of being the kind of individual we strive to be at home with our loved ones, on the job, and in the community. However, it doesn’t mean that this is easy.

No doubt, work, in particular, will get in the way of working out. In fact, you will realize soon that there is a huge paradox going on and it becomes more obvious when more exciting and challenging a job becomes.

On one hand, you struggle to find the time to do exercise. On the other, you cannot avoid exercising as it is integral to become successful. Or you can have your very own home garage gym and keep fit without requiring too much time.

How To Become Fit Despite Having A Demanding Schedule

• Working Out Efficiently

You need to select a workout which can be done almost anywhere, irrespective of whether you are traveling or coming home late from the office. So, ideally, this will be a kind of exercise which will not need a huge amount of preparation. Plus it can help in accomplishing major physical gains in a matter of short period. Some of the best choices are Tabata training, high-intensity interval training, running, and bodyweight exercises.

• Exercise During Commercials

Can’t miss the big popular games and favorite TV shows? Rather than sitting on the couch with your favorite snack food, you can mix up a delicious blend of healthy veggie and fruit juices and do various exercises during commercials.

Try to use the dumbbells, bands or body weight and choose a fast exercise circuit. During the commercials, perform various exercises and reps as much as you can. You can use dumbbells, bands or even your body weight for the fast exercise circuit.

During every commercial, you can perform various exercises and reps as much as you like. From a 30-min sitcom, you get up to 9-10 minutes of exercising time.

• Catering To Your Dislikes and Likes

Many people hate running, and that is fine. It is important that you become realistic and know what you like or dislike. One person’s running is another person’s weight training, yoga or dance. It is important to flex your self-discipline muscles with regard to exercising.

But you need to make it easier by selecting a form of exercise which is apt for your lifestyle, taste, and personality. If you are not sure what you like to do, then don’t be sad. You must not be afraid to experiment with many types of exercises until you get what works the best for you.

• Night Exercise

If you are a working mother, then a full day of work, making dinner, and running back of the kids can make you exhausted. However, you need to fight the urge to hunker down. Try to select a workout which helps you to unwind.

You can workout on a treadmill, dumbbells, a body weight circuit or bands. Now if you have a hard time settling down especially from the night time workouts, then you can do something calming like stretching or yoga. Even better, you can use the burst of the energy by spending time with your partner, which is what you need.  

• Taking Competition As Motivation

To becoming successful in work, collaboration is an essential aspect. However, when you are trying to motivate yourself by exercising on a regular basis (that too with enough intensity which matters a lot), competition has its own merits.

Nowadays it is possible to find competition matching your skill level in any sport or field. So, whether you are a beginner, elite or somewhere in between, there is always something for all of us. Go ahead sign up, set the goal and find out what it can do to you. If the odds are good then it can be the push that you need to keep yourself in the game.

• Create A Schedule And Commit To It

One of the major reasons for why people skip a workout is either being busy at work or picking up the kid from school. It involves dealing with the given situation. At times, you can cancel the internal meeting, take some work home with you, so that you can hit the gym.

Basically, it is all about prioritizing. The truth is that you have to get out of the office at the time when it is necessary. Try to make a schedule (even you can write it down if it helps) and stick to it. Remind yourself that working out is a top priority worth keeping.

• Tracking The Levels Of Activity

There is an old saying “If you don’t measure it, it doesn’t exist”. Yes! It is a slight exaggeration, but it holds some truth to it, especially when it is related to exercising. Make sure to keep a note on the calendar every time when you work out. You can add the workout session at the end of each week, month and year. This helps you to monitor your progress and find out areas to improve.

It is better if you measure your activity levels as it can help you to remain on track and realize when you are going to slip just before you completely lose the habit.

• Selecting Something Over Nothing

Frankly, you don’t need an hour or even thirty minutes to do an effective and complete workout. Doing some exercise is virtually much better than none. Heck, even a ten minutes can create a difference. You can easily catch some few free minutes in your daily life. So, with an efficient program which can frequently be done, speedy and short workouts can do wonders for both the mind as well as the body.

Winding Up

Try to squeeze in the schedule to workout wherever you are and no matter how much time you have with regard to bodyweight exercises. Also, you can use the assistance of apps which prescribes the best exercises to be done at your desk.

Author Bio :

Cathy is a fitness expert at garagegymplanner.com. She writes regularly on topics revolving around exercise and diet and helps educate readers on the best ways to improve their health and looks naturally.

Having a rigid routine for training can be difficult for some of us and impossible for others. If your daily schedule changes regularly, you still want to be able to get fit. This means you’ll need a great activity, sport or exercise regime to do at any point in the day you can spare an hour.

With this in mind, here are a handful of fitness and exercise ideas suited to each different time slot in the day.

Morning… go running

Going for a run very early in the morning sets you up for the day, because cardio gets your heart pumping! The roads and streets will be quieter; if you live near main roads, you’ll find crossing much quicker. After all, which runners like jogging on the spot for five minutes because they can’t cross a busy road? If you’re running in a hot country or area, going early morning also means lower temperatures.

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Early afternoon… go swimming

Public swimming baths tend to be at their quietest at this time of day. This is because most people are at the office, and the kids are still at school. The quieter the pool, the more space you will have to swim in and less you’ll be distracted by others. Check in advance if your local pool holds swimming classes for kids or the elderly, for example, so you can avoid these times too. A great idea is to head to the pool one hour before an in-water exercise programme begins. That way you could do an hour of laps, followed by an hour of water aerobics or something even more sporty, like water polo! That way you get two lots of exercise from only one trip. Avoid midday to 1 pm if you want to miss those exercising on their lunch break.

Late Afternoon…take a class

In the time between the lunchtime rush and the early evening rush, things quieten down a bit. That is why now is a great time to take a class. Lower participant numbers will make for more free equipment and space. Plus, the less in the class, they more attention you’ll receive from the instructor. They may even be willing to tailor the class more to you and your fellow participants. Remember that the gym isn’t the only place to take classes. You could watch a video tutorial on your TV, or head to your local church hall or school if they hold classes there. When it comes to picking a type of class, consider what your body needs the most. Check out http://physicalculturestudy.com/2016/02/23/5-things-you-should-be-doing-for-your-body/. This article touches upon the value of exercise for your body, amongst other things.

Evening…. Head to the gym

While gyms can get busy in the evenings, having lots of other people around might act as good motivation for you. It may also be the case that your gym runs the most classes at night, and/or has the most personal trainers around. In the winter, going at this time also means you don’t have to be training in the dark outdoors.

Whichever time of your day you train at, remember how important it is to have a varied regime. http://www.mensfitness.com/weight-loss/burn-fat-fast/trainer-qa-how-to-mix-cardio-and-strength-building-to-zap-fat had a good guide to doing this effectively.

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If you are busy juggling family life with a full-time job, you’ll know just how tough fitting fitness into your routine can be. No matter how busy you are, you shouldn’t use this as an excuse not to exercise. After all, running is perfect exercise for any time of the day. So why not start running once the kids are in bed at night? You may be put off slightly by running in the dark, but you can guarantee a peaceful run. There’s be no busy traffic or crowds to get in your way!

Want to know how to run safely at night? Here are our five top tips.

Run a Familiar Route

Stick to a route you are familiar with to cut down your chances of getting lost. Not only will getting lost increase your mileage, but it could also be tricky finding your way back in the dark. Running in an area you know well also means you’ll know where there are street lights. If you jog in a well-lit area, you will be able to see exactly what is happening in your surroundings, helping you to feel safe.

Run with a Buddy

Ladies, listen up! Pair up with your friend or partner and go out pounding the streets together. This is a great way to stay motivated throughout your run, and you will also feel safer in numbers. If you do not know anyone who enjoys running as much as you, see if there are any local running clubs in your area. As well as helping you with your running, you’ll be able to meet new people and make more social connections!

Stay Bright

It is important that you can clearly see traffic and pedestrians in your vicinity, but they also need to see you. So brighten up your clothes! Wear colourful running gear and, if possible, wear high-vis materials. Your local sports shop will sell fluorescent arm bands, which are a great investment. Running headlamps are also readily available. Not sure which one to go with? Check out what personal trainer Andrew Rockwell thinks.

Don’t Run With Music

I know we often go on about how great music is for your workouts. However, when running at night, it’s a good idea to leave your iPod at home. This will help increase your awareness. You’ll sooner notice if anyone suspect is following you or if there is something else occurring near you that you need to be aware of.

Bring a Cellphone and ID

Always take a cellphone and ID with you if you are running after dark. The cellphone will help you contact a friend or relative if you have an accident. If things take a turn for the worse, the emergency services may need to contact someone on your behalf. They will be able to get important information using your ID. Don’t forget to charge your cell fully before you head out!

Running in the night is a fantastic way to squeeze fitness into your packed schedule. It’s important to put your safety first!

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We all have a friend who’s constantly in the gym. In fact, the gym might be the only thing they ever talk about! When it comes to your gym-bunny friends’ birthdays, you may be a bit stumped for gift ideas. There’s no point buying them chocolates or candies; how about buying them something they can use for their training sessions? Here are some fab gift ideas for your gym-obsessed mates!

1. An awesome gym bag

We all get bored of carrying the same old bag with us each time we head to the gym. I’m sure your friend will love a change! Especially if it’s a good quality, trustworthy bag. That means one that isn’t going to break after a couple of uses. It needs to be large enough for the days he or she has their yoga, spinning and pilloxing classes one after another. And that means plenty of space for a spare change of clothes!

2. A new foam roller

You can’t have too many foam rollers after a hard gym session! Using one of these can help with all those aches and pains. We’re sure your friend will be over the moon when they unwrap their roller. If they haven’t used one before, their workout life will be changed forever! Simply rolling one over post-workout muscles helps relieve any painful exercising aches.

3. New gym clothes

You can never have too many clothes – this also includes gym clothes! From chic yoga tops to a pair of stylish leggings, your friend will appreciate some stylish clothes. Make sure you know buy some gear that fits in with their workout of choice. There’s no point buying a swimmer a new pair of running shoes!

4. Some new weights

If your gym bunny friend loves pumping iron in the gym, buy them some dumbbells or kettlebells so they can start training at home. You’ll need to get an idea of the kinds of weight they are already lifting, so you can buy yours accordingly. There’ll be no point buying weights that are either too light or way too heavy, as it could cause an injury.

5. Training technology

In today’s modern world, you can buy many accessories which are great for tracking workout sessions. Why not opt for a Fitbit so your friend can track their diet as well as how many calories they are burning on a daily basis. If your budget can’t stretch to a Fitbit, there are cheaper alternatives. You can keep it very basic and buy accessories that simply track how many steps the wearer does in a day.

6. A slap-up meal

What does every trainer want after a gruelling gym session? Loads of protein and carbs! Why not take your friend out for a meal in their favourite restaurant? As well as tucking into an amazing meal, you can both enjoy a long overdue catch-up and compare your gym stories.
So now you know exactly what to buy your gym-obsessed friend, you’ll be wishing birthdays came around more often than just once a year!

The Best Tools For Building Muscle At Home

Thanks to hectic work schedules, we can’t always make it to the gym to workout. The good news is that hitting the gym isn’t the only way that you can build muscle. If you’ve got the right tools, you can do so just as effectively at home. Invest in these tools and you’ll no longer need to fork out for your gym pass.

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Dumbbells

Dumbbells may be a little pricey, but the sheer amount of exercises you can do with them makes them more than worth the cost. The best dumbbells to opt for are hexagonal shaped ones that are coated in rubber - these are the easiest and most comfortable to work with. Plus, thanks to the rubber coating, you’ll be less likely to develop blisters. Buy at least three sets of dumbbells, each in a different weight class, so that you can perform a range of exercises with them.

Kettlebell

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You might have heard that you don’t need dumbbells and kettlebells as you can do most exercises with one of the other. However, there are some exercises that you specifically need kettlebells for. So they’re a worthwhile investment to make. The best kettlebells to get are the ones that have smooth handles and are unpainted, as these are the safest and easiest to work with. For working out what the best muscle-building exercises are to do, have a browse on http://www.bodybuilding.com.

Foam roller

Foam rollers are something that anyone who works out should have; they have so many benefits. From aiding muscle growth to helping to prevent injuries, there are just so many things they can be used for. While a foam roller can’t be used to build muscle alone, what it’s great for is helping with your workout recovery time. Because it can speed up your recovery time, foam rollers help you to build your muscles more quickly, and so, are a useful tool to have. For a range of foam rollers check out https://www.masterofmuscle.com and have a browse.

Pull up bar

Obviously, pull up bars are amazing for building your upper body strength, but that’s not all they’re good for. If you install a pull-up bar in your home, there are various exercises that you can do with them to help build muscle. The best place to put a pull-up bar is in a doorway or archway - somewhere where the walls are strong. There are plenty of examples online of how you can use pull-up bars to build muscle without doing pull-ups, so make sure to have a look.

Medicine ball  

One of the best tools for core strengthening exercises, a medicine ball, is a must have if you want to build muscle at home. Whether you’re throwing it or carrying it, a medicine ball has so many uses when it comes to muscle building. For the best medicine ball exercises, visit http://greatist.com/. (It’s best to opt for a soft medicine ball so that it’s easier to use and throw).

So there you have it, all the best tools for building muscle at home.

Would you like to get in shape and turn your body into a fitness machine? Do you look at old movies starring Arnold Schwarzenegger with envy? Then now could be the best time to start working on your muscles. Most people don’t know where to begin, and so we’ve made some suggestions on this page. The basic rule of thumb is that you don’t want to push yourself too hard. You will cause an injury and set yourself back considerably. Start slow, and build on your routine when you feel more comfortable.

Join a local gym

It might sound obvious, but the best course of action usually involves joining a gym. The only issue is that many people struggle to find the motivation they need. That is why you should encourage a friend to come along for the sessions. Either that or you should pay for the services of a personal trainer. You will notice an improvement by the end of the first month if you train regularly. It’s a big commitment, but exercise is the only way to get your body in shape.

Try a self-defence class

There are lots of different self-defence classes you might like to choose. Some people like to stick with something traditional and popular like Karate. Judo is also a top choice for many folks who are just starting out. However, those of you who want to try something different might consider Krav Maga. The boss of IDF Training told us it is one of their most sought after classes. People come from all around the country to take part. The self-defence system was designed for the Israeli military, but it has become popular all over the world.

Buy weights and set them up at home

Those of you who are more interested in building muscles than getting fit should purchase some equipment. That is the best way of taking your training to the next level. Presuming you have a spare room in your home, you could create a personal gym. Make sure you have lots of weights and a decent bench so you can work out at times that are convenient for you. Again, asking a friend to come round and take part is a wise move. You will have someone there to help if you injure yourself, and they will provide much-needed encouragement.

Run every morning before work

It’s a good idea to go out running for half an hour before work. That is the best time of the day to get your fitness regime started. You don’t need to pay for access to a local track. Just jog around the streets in your area. Make sure you purchase appropriate running shoes, so you don’t damage your body. It might have been okay to run in school shoes when you were a child, but adults need more support. Your body is not as young as it used to be. Try to find shoes with memory foam soles for the most comfortable experience.

You should have enough ideas to get started right now. Maybe you should see how many press-ups you can do at the moment? Perform your new routine and then see how that number has increased in a few weeks. It’s important that you can tell how much difference your exercise is making. It could be wise to get hold of a pedometer too. That will give you a basic idea of how far you’re running.

Good luck!

Gregor

Six Plant-Based Foods You Should Try Today
By Vanessa Chamberlin

The glorious thing about plant-based eating is that your grocery store or farmer’s market is full of an incredible array of foods, flavors, and textures that are just waiting to be discovered. Even a typical grocery store has a produce section that carries seasonal and ethnic foods that often get passed-over, but are convenient, inexpensive, and yummy.

If you’re stuck in a rut of getting the same lettuce-tomato-onion-type foods that you always get, take a walk! Look at some of the other plant-based foods and see how you can work them into your diet.

Not sure where to start? In the spirit of a number that signifies longevity, here are six plant-based foods I totally love that are healthy and tasty, but not part of the average diet. What are some delicious food discoveries you’ve made and put on your grocery list each week?

Jicama

Jicama, also known as a Mexican potato, is a big, heavy, brown fruit that really does look like a weird potato. The excellent thing about jicama is that it is very crisp and crunchy, but has a mild flavor like a cucumber. Jicama can be sliced and used with dips as an alternative to chips, eaten in sticks like any other crunchy veggie, or added to salads for a snappy texture without confusing the flavor profile. It’s a great summer side dish served with a spritz of lime juice and a dusting of chili powder if you’d like a little kick!

Bok Choy

In Asian cuisine, bok choy is a staple! For most of us, though, we’d never think to work bok choy into a dish, which is unfortunate because of how versatile and healthy this veggie is. Bok choy can be added to a salad, but it can also be eaten like you’d eat celery with a little hummus or nut butter. It can also be added to soups or stir-frys, or braised or grilled on its own, and given a little seasoning to become a brilliant side dish.

Pluots

Pluots are an incredible, juicy little snack that comes from mixing a plum with an apricot. They’re so good! Plums aren’t terribly uncommon, but not a lot of people are familiar with pluots. It’s a shame because they’re easy to carry in a lunch for you or for your children, they’re a little sweet with the benefits of both plums and apricots, and they’re another inexpensive fruit. They might be seasonal depending on where you live, but look for a fruit that’s a little smaller than a plum, and more yellow, in the plum area of your grocery store.

Rutabaga

Rutabaga is popular in some countries around the world, but it frequently gets forgotten in the US. With a little bit of a punch like a radish, rutabaga is an awesome root vegetable. If you like the spicy snap of it, it’s great to be eaten as a raw veggie. Others would enjoy rutabagas along with things like potatoes, parsnips, and squash in a cold-weather harvest stew!

Nopal/Cactus

A lot of people feel strange about eating cactus, but prickly pear cactus (also known as nopal) tastes great and is SO good for you! It can have positive effects on blood sugar and managing diabetes, and it can help lower cholesterol. I suggest buying it cleaned already because the spines can be difficult to deal with if you’re new to the food, but many average grocery stores (and I imagine every Mexican or Hispanic market) carry cleaned nopal ready to cook. Similar in texture to something like a green pepper, nopal is great in dishes like scrambled tofu, or really anything sautéed. It tastes like other green veggies (think green peppers or green beans) with just a little lemony tartness. It goes really well with spicy dishes.

Dandelion Greens

The wonderful world of leafy greens leaves us with plenty of options at pretty much every grocery store, but dandelion greens aren’t something most people eat every day. The green leaves are great in salads and slaws, but they can also be boiled like spinach or sautéed and seasoned. They’re just a little bitter, but fun to try, and you can even forage for them if you’re really up for an adventure!

When people tell me that they don’t do plant-based eating because they don’t want to limit themselves, I have to laugh. People limit themselves all the time! Even with great options and an endless menu of flavors and colors, most people fall into a routine of eating the same things all the time. This is your wake-up call to use plant-based eating as a way to EXPAND your diet, and bring in fantastic fruits, vegetables, nuts, seeds, and beans that you otherwise never would have enjoyed.

Vanessa Chamberlin is a Certified Holistic Health Practitioner and Lifestyle Coach and author of The Fire-Driven Life: How to Ignite the Fire of Self-Worth, Health, and Happiness with a Plant-Based Diet. For more information, please visit, www.vanessachamberlin.com and connect with her on Twitter, @vkchamberlin.

For some strange reason, range of motion in the fitness world seems to be completely misunderstood with trainers having their clients only do partial range movements saying its full range (partial does not mean full) and trainees performing these ranges. So with this in mind I will quickly explain what Range of Motion or ROM actually is in a human movement setting:

WHAT IT IS

Range of motion (ROM) is as its name suggest, the range to which a body part can move properly in space while attached to another. Typically what this means is how many degrees of flexion or extension a joint can go thru. Here are 3 prime examples of full ROM:

• Squats: While maintaining a flat/neutral back position, bending at the knees, hips and ankles one lowers their buttocks until the hamstring covers the calf while the feet remain flat on the ground.
• Bench Press (any barbell variation): Keeping the shoulders and glutes on the bench, one bends their elbows and shoulder joint lowering the bar until it is in contact with the chest
• Pull/Chin-up: Starting from a full hang (elbows are not flexed), pull the body up by bending the elbow and shoulder until the chin has passed the bar and until the forearm and bicep have made contact.

So what does this mean?

First take a look at any joint in the human body, the joint has a range of motion that it was designed to be able to go thru whether under additional external resistance or not. Many people will advocate that full ROM training will damage the joint and these people are what I like to call……..WRONG!

By training the joints thru their entire range of motion, this will actually make the joint healthier than continuous partial range training.............

To read the full article please visit: http://rislingperformance.wordpress.com/2014/04/28/what-is-range-of-motion/