Exercise Plates

Why would you leave plates upright to incubate in microbiology lab?

Question by farynblue: Why would you leave plates upright to incubate in microbiology lab?
I know plates are typically inverted but for this yeast and mold exercise we are incubating them at 22 degrees on acidified PDA and they need to be upright… why?

Best answer:

Answer by Katie T
Are you leaving them upright the entire time they are incubating? I’d never grown yeast or mold but you leave bacterial plates upside down to prevent the condensation formed at 37C from dripping onto the plate….

Add your own answer in the comments!

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Get a session within 15 minutes with Power Plates

Get a session within 15 minutes with Power Plates

The vibration plate is the Most recent trend to hit the fitness market. It is a craze among celebs, and many gyms and body trainers have noticed its effectiveness and offered it to their customers as a complement to standard workout programs.

Through a mix of isometric exercises made possible by the muscle contractions, the Vibration Plate provides speedy results, giving it an edge over traditional work-outs.

The great thing about power plates is that they offer powerful improvements, in a short amount of time.

With a platform for support and handles to hold while working out, the vibration plate looks similar to a treadmill without the rolling track. You can enjoy a challenging workout by assuming a variety of positions on the power plate, while supporting yourself by grasping the handles.

The wonderful element of the vibration plate is the short amount of time you should spend on it to attain great weight reduction and muscle toning – Professionals suggest a 15 minute period, simply three times per week to get results wanted and that has truly taken the workout field by storm.

The vibration-plates cause the muscles to quickly contract and expand, up to 50 times each 2nd compared with regular training’s twice per second, permitting the muscles to get more work and become more toned..

The great draw of the vibration plate is that in 15 mins you can attain similar results to the ones you’d get through an hour of traditional training.
These plates include several coaching settings like massage, resistance, and stretch programs they all are made to give a complete body workout and the recommendation for starters is start with nine mins of resistance workout before inflating it slowly.
Beginners must start at a minimum level to get their bodies accustomed to the variable vibrations of these plates. Their bodies will get used to the increased power of their muscle contractions as they are going along.
The manual that comes with the machine claims that it takes only a half a minute of holding onto a position to reach the designed muscle tone. The manufacturer claims that over 40 years of study has proven these machines to be entirely safe and effective..

If you are hunting for effective fitness equipment than look no further than vibrating plates – The ultimate fitness help.

This apparatus can perform wonders for your body. Some of the results include : increased blood flow, flexibleness, and weight loss..
Get a session for 15 minutes with vibration plates

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Great Attractions of Exercises

Great Attractions of Exercises

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One of the great attractions of exercises is that they require little equipment and so are much easier to work out than other areas of the body, such as the legs, back, or chest. While there are many fine equipment options out there, some basic exercises can, if practiced regularly, provide a good workout. The most common exercises are the sit up, crunches, reverse crunches, and pilates.

Pilates is a low intensity workout that involved light aerobic exercise and stretching, and has become a favorite exercise of women. Crunches and reverse crunches are some of the simplest and most efficient workouts there are you simply lie on your back and either crunch up with your upper body or draw your lower body toward your upper. These two basic exercises will work out your entire abdominal system, with particular focus on the large upper and lower sections, offering optimal benefits for the greatest degree of convenience. Sit ups, on the other hand, offer limited benefits to the abdominals and can actually damage the back.

Because these exercises can be done at home, they require little in terms of equipment. An exercise mat is always useful for keeping comfortable and clean while doing exercises, many of which involve lying on the ground. Other exercises can be done with special weight lifting benches. Dumbbell plates in lower weights are great ways to add resistance to many exercises for a more intense workout. Perhaps the most flexible and fun option in exercise equipment is the medicine ball, which provides an incredible variety of uses and positions for your exercises, allowing you to target any muscle area.

An often-overlooked benefit of exercises is that keeping a strong, durable core can actually prevent or alleviate back pain. This, combined with the fitness benefits and body shaping ability of exercises, makes them some of the most important in the realm of fitness. It’s always a good idea to discus a potential workout and your goals for it with a doctor before you begin. Remember, with the huge variety of exercises out there, some work well and are highly beneficial, while others are poorly designed and destructive. Knowing which to use for your goals is key. For more details visit http://www.soundbodytrainer.com/

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Best Exercises for Hips Toning

Best Exercises for Hips Toning

Squats: squats are one of the most effective workout exercises to tone your butts. There are distinctive kinds of squat exercises, one being chair squats. All you need to do is to stand with your feet hip-width apart and make an attempt to squat, with your back straightened and tummy tucked in. Keep a chair on your backside and make an attempt to sit, with your butts slightly touching the chair. To stand, squeeze your butts. Repeat this exercise for about 8 to 12 times.

Each person is different and fat gets stored in the body in a certain order. That order is determined by gender and genetics. It’s a myth that women can selectively lose fat in the hip region. In fact, ‘spot reduction’ is something that advertisers use to prey on unsuspecting customers desperate to try anything to shape up certain areas of the body. You have probably wasted time and money on gadgets, weight loss creams and other gimmicks. When one loses weight, the ‘reduction’ is general i.e all over the body, but never in one ‘spot’.

While on your right side, clasp hands around bent knees. Inhale deeply. With right elbow push yourself up and over to your left side, exhaling as you drop limply to the floor. Let go again and relax for 5 seconds. Repeat cycle three times, rolling from left to right, then right to left.

This hip toning exercise works on the gluteus mediums muscle. You can’t do this exercise on a carpet. Smooth floor is better. Stand with feet stretched apart to hip width with one foot on a paper plate. Slide your foot, which is on the paper plate, away sidewise while keeping torso and abs upright. You will need to bend the other knee. Hold it there for a while and get the foot back sliding to original position. Repeat the same for the next foot and then the cycle for 8-10 times. You can rest your hands on your torso.

Another choice at the gym is your inner and outer thigh machine usually made for the gals and normally in the ladies section. This machine does not have a gluteal component on it so you have to go over to your multi hip machine. This one is s sometimes used for inner and outer thigh and additionally for hip flexors.

Swimming has such a slimming and toning effect on the whole body. The only problem is, how you find a pool you can use all year round. Instead of just plain swimming back and forth without stopping, I prefer that you swim as fast as you can from 1 side of the pool to the other side. Once you get there, rest 30 seconds and keep repeating this for 20 minutes. Those are 2 of the best hips toning exercises you can possibly do.

Starting Position: – Stand on one leg with a slight bend in your knees. Hold a dumbbell in each hand and allow them to hang down at your sides. Movement: – Inhale, keeping your heel in contact with the floor at all times, slowly lower into a squat position. Exhale as you slowly straighten your leg, keeping your head and chest up, returning to the starting position. Repeat as required. You can start with 2 lb dumbbells and work your way up to 5 lbs within 3-4 weeks.

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Does Weight Lifting or Strength Training Stunt Growth of Kids/Teens or Cause Growth Plate Injury

default Does Weight Lifting or Strength Training Stunt Growth of Kids/Teens or Cause Growth Plate Injury

Hi in this video I discuss the benefits of weight lifting or strength training to strengthen muscles and enhance athletic ability for young adults and teens. I also address the concern as to whether using weights will stunt the growth of a young adult or child. I help you understand the function of growth plates in bone development in children and explain how you can benefit from properly using weights and performing strength training exercises and still protect your growth plates. Beginning exercise and strength training at a young age can lead to a life of good health and good fitness habits as long as it is done safely and properly. Please remember tosubscribe because I have so much more to come; something helpful and of interest to everyone. Thanks so much for viewing! To purchase a YouTips4U custom-designed T-Shirt please click here: cgi.ebay.com To visit me at my blogspot, please click here: www.youtips4u.blogspot.com
Video Rating: 4 / 5

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Six Exercises to Quickly Get the Triceps of a Fitness Model

4660585157 a5dab0f2df m Six Exercises to Quickly Get the Triceps of a Fitness Model
by Manne

Six Exercises to Quickly Get the Triceps of a Fitness Model

Have you ever looked at a person’s arms and wished your arms could be cut like that? Perfect triceps that have what looks like the perfect imprint of a horseshoe etched into smooth skin. You don’t have to be an award winning body builder like Arnold Swarchenegger or Miss Physique to have really great looking arms. All it takes is some dedication to getting in shape and doing some exercises.


Did you know that without physical exercises, the muscles just waste away and fat will get deposited all over your body? On top of that the digestion and metabolism functions of your body get impaired and the breathing capacity of your lungs goes down. Your body is not designed to metabolize fat well unless you perform some physical exertion.


Exercises are essentially means of straining various muscles of the body so that they become stronger. Triceps are important muscles that enable your arms to be raised and lowered and lift weight in the process so strengthening of the triceps is important. It is also surprisingly simple all you have to do exercise daily. These are the six exercises for quickly getting the triceps of a fitness model:


1. Bench Dips: Perform bench dips by placing your feet on one bench and holding another with your hands you slowly lower bench. Begin with 8 to 10 repetitions and as your strength increases so should the reps. You can also take a weight plate and place it on your lap for more resistance. This exercise is a sure fire way to blast your triceps and ignite major growth to make the back of your arms to make them more toned.


2. Close-Grip Bench Press: Lying on a bench you need to place your hands on a barbell with your hands about 6 to 7 inches apart, so that the focus is on your triceps. Slowly lower the weights to your chest while keeping your elbows close to your body. Push back to the start and repeat. Do 10 to 15 repetitions


3. Barbell Extension (Skull Crushers): In a standing position you need to hold the barbell above your head, making sure not to lock your elbows. Bending the elbows slowly lower your arms down behind your head, making sure to keep your elbows tucked in so the tension in on your triceps, then slowly raise the barbell back to starting position. Repeat 15 to 20 times, until you feel the burn in your triceps.


TIP: This exercise can be done either lying down or standing up with a barbell or dumbbells.


4. Cable Triceps extensions (Push Downs): Using a medium-length straight bar and keeping a body straight with knees slightly bent, tuck the elbows in and slowly push the bar down from the chest while concentrating on the triceps. Each rep is strictly controlled and concentrated. At the bottom position squeeze the triceps for a second or two. Do 3 sets for 15 to 20 reps. Once you are accustomed to the initial sets then you can increase the sets. Take a 30 second break between the sets.


TIP: This exercise can also be done lying down and reaching to the top of your head or sitting and reaching to pull up from behind your head.


5. Dumbbell Extension – Laying on your back hold a dumbbell over your head with both hand holding it under the inner plate using a heat shaped grip. Now with your elbows overhead extend your forearms straight up towards the ceiling by flexing your elbows and then lower the dumbbell back to the starting position. Palms facing in towards each other, lower dumbbells to ears then back up. Repeat 15 to 20 repetitions.


6. Dumbbell overhead press: This is also known as the shoulder press. All you need to do is to sit on a bench that provides vertical back support, pick a pair of dumbbells and raise the dumbbells overhead to the maximum and then bring them down to shoulder level. You can do these together or alternating.


These exercises may sound complicated and the thought of working out may sound scary. However remember the old adage that says, No pain no gain. So if you want to have those beautiful triceps and to have that sleek and toned look it’s time to work up a sweat. So if you follow these six exercises it won’t be long before you have the triceps of a fitness model.

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Q&A: Which is your favourite bodypart,fav exercise and why?

Question by Aint nothing but a peanut: Which is your favourite bodypart,fav exercise and why?
Mines is Back.Fav exercise is T-Bar rows which is the only exercises i can do more than 3-4 plates.Plate is 45 lbs.Back is my fav bodypart because since my back is strong i never had to wear a belt for deadlift or any other bodyparts.
And worst bodypart.

Worst is biceps not a whole lot to train and easily can be overtrained.

Best answer:

Answer by JJ
Favorite is triceps, big and strong.

Least favorite: Rear Delts, they burn just typing this.

What do you think? Answer below!

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Get Up All You Couch Potatoes It is Time To Exercise

Get Up All You Couch Potatoes It is Time To Exercise

If you have not figured it out by now, the answer is Walking. Yes, simply walking every day can do wonders for your body. And I am not talking about speed walking or power walking, just basic walking. A good moderate to brisk walk every day will help improve your attitude, your outlook on life, and even get you to thinking about changes you want to make in your life but never got around to it.


As you know we currently live in a world where everyone wants and expects a quick fix. Unfortunately, our bodies do not understand the quick fix method when we put on more and more weight and then want to get rid of it fast. You probably feel like celebrating when you start a diet and the first week you lose 5 to 7 pounds. Do not start celebrating yet. The weight that you think you have lost is mostly water weight and muscle. These are the things your body needs.


You do not have to diet to lose weight but you do need to start really looking at how you view food. Is it a source of fuel for your body when your energy gets low? Do you stop when you start getting that full feeling? Or have you been conditioned to eat what is put on the plate in front of you, even if it could probably feed three more people? If that is the case, you are not alone.


There are ways of getting out of this unhealthy rut and setting you on the right road to better health. I am going to give you a few things to consider:


*Drink a full glass of water before you sit down to eat that meal. Use this trick when dining out. You will be surprised how much food you will be taking home in a doggy bag.

*Chew your food at least 10-20 times. The more time you spend thoroughly chewing your food, the less likely you are to complete your entire meal. First of all, your stomach will feel full faster and second, your mouth will be ready to quit.

*Serve your meals on smaller plates. We have become so accustomed to the platter servings at restaurants that are designed to feed more than one person that we have forgotten what a normal size plate looks like.

*Drink 6-8 glasses of water day. Water acts as a diuretic and helps to decrease water retention. It aids the digestion by helping to break food down easier, and it regulates our body temperature.

*When you feel like you want a snack, go walking or engage in some other activity that will refocus your thoughts.


Did you know that if you get a craving for something the best way to get rid of it is to drink a glass of water? The craving will lessen and eventually go away after about 15 minutes. The guy that used to be my trainer when I went to the gym told me that. I did not believe it either until I tried it, and it really worked. He also told me that a lot of times cravings for sweets or other things is your body telling you that you need to drink more water. So think about that next time you reach for that cookie or piece of cake.


The last and most important thing you need to add to your healthier outlook is incorporating physical activity into your day. If all you have time for is walking, that is great. At least you are getting your body moving, your muscles and joints working, and believe it or not, you are releasing whatever tension built up in your body and in your mind. Walking is a great stress reliever because it does not take any effort to do and you can do it at your own pace. Walkign also helps to correct your posture and could you avoid pesky back problems later in life.


Now, you no longer have an excuse for staying on the couch. It only takes 30-40 minutes out of your day and you can even break up the time; 15-20 minutes in the morning and 15-20 minutes in the evening. The point is, you need to take time out for yourself and do something good for your body. Your body will love you for it. Here is to your good health.

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Debunking The Myths Behind Height Exercises

Debunking The Myths Behind Height Exercises

Many people wish they were taller. In many cases, this leads to them adopting so-called height exercises in an attempt to lengthen their bones. Sadly, these exercises simply don’t work. Fortunately, there are a variety of natural ways to help increase your height that are highly beneficial.

Many height exercises claim that by lengthening the spine and stretching your limbs, your bones will actually grow longer. In order to understand why these methods don’t work, it’s good to know how the body grows.

When you are younger, much of your bone mass is composed of a flexible substance called cartilage. As you grow, much of your cartilage gradually melds together to form solid, adult bones. Growth plates, which are pieces of cartilage located on the ends of long bones, are what causes growth spurts in most children.

However, what the people who sell height exercise tapes to you don’t want you to know is that once your bones are done growing, there is absolutely nothing short of surgery that will make them longer.

However, if your body is done growing, don’t lose hope. There are many different ways to improve your appearance and bone health as well.

Your wardrobe is an important factor when it comes to your height. By wearing dark colors and vertical stripes, you can make yourself look taller and thinner. High heeled shoes and boots can also help increase your height.

Believe it or not, your posture also affects your height. While it can’t physically make you taller, sitting up straight not only makes you appear taller, but it gives you a mien of alertness and confidence as well. Incidentally, having poor posture can make you look even smaller than you are now.

While height exercises can’t do anything to increase your height, having a steady workout regimen can not only help keep your posture perfect, but having a slim, muscular body can make looking taller easier.

In extreme cases, you can even have surgery to lengthen your bones. This is done by creating gaps in the bone and installing plates to allow the bone to re-grow in the space between. However, this should never be done lightly.

Want to learn more about how to make yourself taller? For more information please visit <a rel=”nofollow” onclick=”javascript:_gaq.push(['_trackPageview', '/outgoing/article_exit_link']);” href=”http://www.howdoigrowtaller.com”>How Do I Grow Taller</a> and read a FREE report about a new Height Increase System!

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has anybody bought a vibrating power plate exercise machine? want to spend up to 300. was it any good?

Question by debby12438: has anybody bought a vibrating power plate exercise machine? want to spend up to 300. was it any good?
i want to buy one of htese cant afford the power plate. so will have to buy a cheaper one, that does the same thing,about 300pounds, want to know f they are worth it, and does what they say?

Best answer:

Answer by Precious Gem
Before you shell out the bucks check out:
www.consumeraffairs.com and see how the products
are rated, what complaints have been filed against
the companies and which products have the highest
rating.

Know better? Leave your own answer in the comments!

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Develop Your Core Strength With Core Strength Exercises

Develop Your Core Strength With Core Strength Exercises

There are 3 phases of Core Training.   When you perform core exercises you can focus on 3 things: stability, strength, or power.  Although stability, strength, and power are all related you can emphasize a certain benefit by choosing specific exercises and performing them in a specific way.  Stability refers to the ability of your muscles to maintain a joint’s position, posture, and alignment.  Strength refers to the ability of your muscles to move a certain amount of resistance through the full range of motion.  And power refers to the ability of your muscles to move your body with speed.

Core stabilization is best developed by isometric exercises.  Isometric exercises are exercises in which the core, pelvis, and spine have little to no movement. Core power is best developed when you perform exercises in a fast and explosive manner.  Core strength is best developed when you move through the full range of motion in a controlled way and sometimes against resistance.  In this article I want to talk about developing core strength. 

Stabilization is the foundation of core training, but as soon as you master stability exercises like the drawing in maneuver and the plank, you should then focus on exercises that challenge your abdominal muscles and lower back muscles through a greater range of motion.  Crunches on a ball and lower back extensions on a ball are both good core strengthening exercises.

Let’s talk about crunches.  Crunches on the floor are a good exercise for developing strength, but on the floor your range of motion is limited.  Because of decreased range of motion on the floor many physical therapists and personal trainers recommend doing crunches on an exercise ball.  When you perform crunches on the ball, your hips and spine are slightly extended, and this gives you more range of motion.  In regards to strengthening any muscle, the greater range of motion you use the greater gains in strength you will achieve.

Okay, now let’s talk about working the lower back muscles on the ball.  The same issues hold true when comparing back extensions on the floor and back extensions on the ball.  You have less range of motion on the floor, so you may not achieve the same improvement in strength.  If you don’t have access to a ball, back extensions on the floor are still a great lower back exercise, but you can enhance the range of motion using a ball.  When you think about core strength, your goal should be to develop your abdominal and lower back muscles through the greatest range of motion possible.  Of course, never compromise form, and always move in the pain free range of motion.

Here’s another tip for developing core strength.  If you want to maximize your strength gains, you must increase or add resistance to your core exercises once they become easy.  The abdominal muscles are just like other muscles.  In order to break strength plateaus, you must increase the challenge by adding resistance.  You can add resistance to your core exercises in many ways.  You can use dumbbells, weighted plates, cables, tubing, or ankle weights.

You can use dumbbells or weighted plates across your chest to add resistance to your crunches.  In addition, you can use cables or tubing to add resistance to your crunches or perform functional moves such as standing rotations, lifts, or chops.  You can even use ankle weights to add resistance to core moves that involve the legs.

Remember, that before you rush off to challenge your core muscles with resistance, you should first develop stability.  Also, begin light when you start to add resistance and build up slowly.  More resistance means more pressure on your muscles and joints, and more pressure can increase the risk of injury, especially if you have incorrect form or posture.

After you have developed adequate core strength, the next step is to develop your power and speed.  If you participate in sports developing speed is essential to performance and injury prevention.  However, if you are not an athlete, you might put less emphasis on developing power and more on stabilization and strength.

Charles A. Inniss, Jr. has a Doctorate Degree in Physical Therapy and is a Certified Personal Trainer. He is dedicated to helping people to live healthier happier lives.


Visit his website for Free Pictures of 100 Core Exercises and Free Core Workout Tips

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Vibration Plate Exercises Single Leg Squat with Abduction

Advanced Power Plate Exercise – Demonstration of an advanced exercise – single leg squats with abduction. Great exercise for the glutes.

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Quickly Develop Your Shoulders With These Top Seven Sculpting and Building Exercises

Quickly Develop Your Shoulders With These Top Seven Sculpting and Building Exercises

We all know that exercise helps us to lose weight, look and feel younger. However, it is very important when you are working out doing any exercise that you can feel the exercise working on your body.


Let me try to explain what I mean by that. If you are lifting weights, for example – and your only intention is just to lift weights because you read it in some book that lifting weight will help you burn fat, then you really are not understanding why lifting weights can help your body to look and perform better.


On the other hand, when you sit down to lift weight and rather than trying to do multiple repetitions fast, you actually lift the weight slowly and feel it work on your muscles as you raise the weight, then in this case you are actually feeling the exercise.


You are experiencing what is taking place with your muscles as you lift the weight. As they say, you may also feel the burn. Why is this important?, very simply because this is the most effective way to workout your body. Otherwise you are just there lifting weights and not understanding the fundamentals of exercising as a whole.


So where do you start to set the tone and feel the exercise. What you need to do is start with the shoulders. You may be surprised to know that the shoulders set the tone for your whole body. As a result of this start your focus there and see what weight you can lift. Remember take your time and understand what you are doing. You want to make sure that your form is right. The form is literally the foundation to the exercise. Just keep it steady and do not jerk as you are lifting.


You want your exercise routines to be effective. It’s far more enjoyable when you are learning how to get the most from your routines and as a consequence you get the best results. Let’s talk about seven exercises you can do to really get in shape.


1/ Go get yourself a dumbbell, and then start with a lateral raise which is going to work on the side of the shoulders. When lifting you are going to keep your elbows a little bent and you will slightly bend over at the hips, then raise the dumbbells up to about the level of your ears. When doing this exercise make sure and keep your wrists coked and in the straight position, then slowly lower them back down to your side.


To really boost your results, you will do twenty reps, start with the heaviest weight for twenty reps then go down to a slightly lighter weight for another twenty reps and then down one more time to a lighter weight for the last twenty reps.


2/ Now that we are getting the juices flowing lets move on to a dumbbell front raise. By the way remember we want to feel the exercise. Again grasp the dumbbells in both of your hands. This time you will raise one of the dumbbells in front of you, keeping you elbows in a fixed position. This fixed position will consist of an angel of about 10 to 30 degrees until your arm is parallel with the floor.


3/ Are you feeling it yet? Next up is a cable cross row, standing upright grasp two cable pulleys. Then with your left hand grasp the right stirrup and with your right hand grasp the left stirrup. Basically doing the opposites, then in this case we want to keep the cables at an angel facing back at or around thirty to forty five degrees. Keep both your elbows at the height of your shoulders.


4/ Another exercise is the full lateral raise; grab your dumbbells, start with your arms along your side with your palm facing forward. Then slowly raise the arms up and out to the side and then over your head. Remember not to jerk or swing the arms.


5/ Next on the list is the front plate raise. Again we are working the shoulders. This time grab a barbell plate with both of your hands. Put your hands in the three and nine o clock positions. When positioned your palms should be facing one another. Now keep your arms straight and pretty much locked. Start with the plate at your waist then slowly raise it to your shoulders.


6/ You should be getting pumped at this point I hope. Next let’s hit the lateral raise on an incline, again much the same as the other but this time of course you are on an incline bench laying chest down. Then hold the dumbbells below you and slowly raise them up to your shoulders.


7/ Last but not least is the good old dumbbell shrug exercise. Stand up straight with the dumbbells by your side, then just raise or elevate your shoulders as high as you can then lower them back down.

Steve Hochman is the founder of Next Level Fitness, Irvine. We specialize in using our exclusive 3-in-1 Personal Training system to melt fat fast and build healthy toned bodies.
Personal Trainer Orange County, Irvine – Next Level Fitness
Personal Trainer Orange County, Irvine – Next Level Fitness

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Power Vibe CF1000 Vibration Plate Exercise Toning Plate Fitness Workout Video Introduction

Exclusive to www.orbus-leisure.com the Power Vibe CF1000 Vibration Plate Trainer is one of the most effective power plate products for your weight loss, toning, fitness and exercise needs. It has gained rage reviews with its oscillating action, 70 speed levels and 9 programs, it provides a quality workout for all levels and abilities and is the professional toning plate for all occasions. See full product details of this and all our whole body vibration (WBV) products at www.orbus-leisure.com

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Q&A: What is a safe weight for a 14 year old to lift in exercise so that i dont damage my growth plates?

Question by a: What is a safe weight for a 14 year old to lift in exercise so that i dont damage my growth plates?

Best answer:

Answer by confusedmoon
A weight that you can handle. There’s not a set number. As long as you don’t drop a heavy weight on you, you’re fine.

It’s not the weight, but you have to actually DROP the weight ON you to injure yourself.

If you have any more in-depth questions, mail me.

Add your own answer in the comments!

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Quickly Sculpt And Strengthen Your Shoulders With These Top Seven Exercises

Quickly Sculpt And Strengthen Your Shoulders With These Top Seven Exercises

We all know that exercise helps us to lose weight, look and feel younger. However, it is very important when you are working out doing any exercise that you can feel the exercise working on your body.

Let me try to explain what I mean by that. If you are lifting weights, for example – and your only intention is just to lift weights because you read it in some book that lifting weight will help you burn fat, then you really are not understanding why lifting weights can help your body to look and perform better.

On the other hand, when you sit down to lift weight and rather than trying to do multiple repetitions fast, you actually lift the weight slowly and feel it work on your muscles as you raise the weight, then in this case you are actually feeling the exercise.

You are experiencing what is taking place with your muscles as you lift the weight. As they say, you may also feel the burn. Why is this important?, very simply because this is the most effective way to workout your body. Otherwise you are just there lifting weights and not understanding the fundamentals of exercising as a whole.

So where do you start to set the tone and feel the exercise. What you need to do is start with the shoulders. You may be surprised to know that the shoulders set the tone for your whole body. As a result of this start your focus there and see what weight you can lift. Remember take your time and understand what you are doing. You want to make sure that your form is right. The form is literally the foundation to the exercise. Just keep it steady and do not jerk as you are lifting.

You want your exercise routines to be effective. It’s far more enjoyable when you are learning how to get the most from your routines and as a consequence you get the best results. Let’s talk about seven exercises you can do to really get in shape.

1/ Go get yourself a dumbbell, and then start with a lateral raise which is going to work on the side of the shoulders. When lifting you are going to keep your elbows a little bent and you will slightly bend over at the hips, then raise the dumbbells up to about the level of your ears. When doing this exercise make sure and keep your wrists coked and in the straight position, then slowly lower them back down to your side.

To really boost your results, you will do twenty reps, start with the heaviest weight for twenty reps then go down to a slightly lighter weight for another twenty reps and then down one more time to a lighter weight for the last twenty reps.

2/ Now that we are getting the juices flowing lets move on to a dumbbell front raise. By the way remember we want to feel the exercise. Again grasp the dumbbells in both of your hands. This time you will raise one of the dumbbells in front of you, keeping you elbows in a fixed position. This fixed position will consist of an angel of about 10 to 30 degrees until your arm is parallel with the floor.

3/ Are you feeling it yet? Next up is a cable cross row, standing upright grasp two cable pulleys. Then with your left hand grasp the right stirrup and with your right hand grasp the left stirrup. Basically doing the opposites, then in this case we want to keep the cables at an angel facing back at or around thirty to forty five degrees. Keep both your elbows at the height of your shoulders.

4/ Another exercise is the full lateral raise; grab your dumbbells, start with your arms along your side with your palm facing forward. Then slowly raise the arms up and out to the side and then over your head. Remember not to jerk or swing the arms.

5/ Next on the list is the front plate raise. Again we are working the shoulders. This time grab a barbell plate with both of your hands. Put your hands in the three and nine o clock positions. When positioned your palms should be facing one another. Now keep your arms straight and pretty much locked. Start with the plate at your waist then slowly raise it to your shoulders.

6/ You should be getting pumped at this point I hope. Next let’s hit the lateral raise on an incline, again much the same as the other but this time of course you are on an incline bench laying chest down. Then hold the dumbbells below you and slowly raise them up to your shoulders.

7/ Last but not least is the good old dumbbell shrug exercise. Stand up straight with the dumbbells by your side, then just raise or elevate your shoulders as high as you can then lower them back down.

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The 5 Best Chest Building Exercises for Beginning Bodybuilders

The 5 Best Chest Building Exercises for Beginning Bodybuilders

If you’ve read any of my articles on arm training you know I’m all about building big, muscular arms that ooze power and look great! But to look and feel your very best you’ve got to balance those GUNS with a thick, muscular chest.

Many beginning bodybuilders mistakenly believe that barbell bench press is all they need to build a massive chest. And some guys love to impress themselves by bragging about how much they can “bench.” Hopefully you’re not in this crowd because you simply can’t build truly awesome pecs with barbell bench press alone. The standard bench press is a compound exercise that involves coordinated work from the chest, triceps and shoulders. While this exercise is great for building overall upper body strength, it’s not enough for getting maximum growth, shape and muscularity in the entire pectoral region.

If you really want a big, muscular chest with well defined pecs that look like tectonic plates, you should try the 5 chest building exercises I’ve listed below. I’ve chosen these exercises because they’re simple and effective for beginners who need a solid foundation in chest-building fundamentals to achieve long-term bodybuilding success. The equipment needed for each exercise is generally available at any gym or health club. Each of my Top 5 chest-building exercises will help you simultaneously build mass, shape and power in your chest. The entire pectoral area is directly targeted during each exercise to maximize growth and efficiency from your workouts.

Now, here’s my list of the Top 5 starter exercises for building the big, muscular chest that you desire! They’re not listed in any particular order, so there’s no reason to think that one particular exercise is better than another. You must decide what works best for you by experimenting with each exercise. But rest assured that any chest-building program that includes all of these exercises will definitely add inches, symmetry and power to your pecs.

1. Dumbbell Bench Press

Dumbbell Bench Press is one of my favorite exercises for building mass, shape and power in my pecs. Try it and you’ll soon feel this way too! Unlike barbell bench press which often causes shoulder pain and risks rotator cuff injury, this exercise allows you to comfortably stretch your pecs through a greater range of motion to stimulate more muscle fibers for enhanced growth and shape.

And if you really want to build strength in your chest, balancing and controlling each dumbbell during high intensity sets requires considerably more power than it does to complete the same motion with a barbell. If you don’t believe me, consider the following. If your one-rep maximum in the barbell bench press is 250 pounds, you might logically assume that you could work with two 125 dumbbells for your Dumbbell Bench Press. But if you actually tried to do this you’d be in for a big surprise! Bench press with dumbbells is harder and requires more strength than the barbell variety. I recommend it for beginners because the difficulty lies not in the technical aspects of the lift, but in the strength required to complete it. And the sooner you start developing the strength in your chest necessary to effectively complete this exercise, the better.

2. Incline Dumbbell Bench Press

The size, shape and strength building benefits of Incline Dumbbell Bench Press are basically the same as discussed in Exercise #1 above. The basic difference is that these benefits are concentrated in the upper portion of your pecs. If you’ve never done this exercise before or if you’ve only done it with a barbell, remember that Incline Dumbbell Bench Press requires and builds more strength than doing the same movement with a barbell. That means you’ll need to experiment initially with different poundage to find the amount of weight that you can lift with proper training technique. Remember, don’t try to impress or keep up with anyone else in the gym – especially when you’re first starting out. And don’t worry about those guys doing nothing but incline barbell bench press. They’ll be shocked when they see your chest after disciplined and consistent training with this exercise.

3. Parallel Bar Dips

Parallel Bar Dips are great for shaping and building mass in the entire pectoral region. Grasp the handles of a parallel dip apparatus and hold your body suspended between them. For primary training emphasis on your chest, lean forward as you perform this exercise (holding your torso erect puts primary resistance on your triceps). Inhale as you lower yourself as far down as you can comfortably descend and then exhale as you push yourself back up to the starting position. This exercise is a great bodyweight chest builder as long as you watch your technique and lean forward throughout the movement.

For an overload effect or to pyramid your work sets, use a harness to hang a barbell plate or dumbbell from your waist for added resistance. Most commercial gyms and some health clubs have these harnesses, so if you need one, ask for it.

4. Flat Bench Dumbbell Flys

Flat Bench Dumbbell Flys are designed to build well defined, massive pecs by isolating resistance on the chest as much as possible with strict training technique. Such technique requires the controlled movement of the dumbbells over your chest with your back and shoulders planted firmly on a flat or incline workout bench. This means you shouldn’t try to do this exercise with excessively heavy weight (I suggest poundage that allows you to do 10-12 reps). Make sure that you don’t jerk the dumbbells together with bodyweight or shoulder assistance. This type of cheating on training technique deprives the chest of the work it needs to grow and simply wastes time. If done properly, this exercise will thicken and shape the “pec-delt tie-ins” where your chest and shoulders meet to give your pecs a full and wide frontal appearance.

5. Weighted Pushups

Standard pushups are a compound exercise that involves the triceps, chest and shoulders in the “pushing” motion. If you can do 3 sets of 15-20 pushups with little or no difficulty, you should try Weighted Pushups to increase resistance on your chest.

For proper performance, take a standard pushup position with your hands and arms extended and shoulder-width apart. Have a training buddy gently place a 5-10 pound barbell plate on your back to force your chest to work harder than it would with a standard pushup (you can increase the amount of weight as needed).

Make sure you keep your back straight and your head up to balance the weight and put maximum resistance on your chest. Slowly lower your chest to nearly touch the floor and then push yourself back up to the starting position. Try this and you’ll be amazed at the results you can get from such a simple exercise!

So, there you have it – my Top 5 list of chest-building exercises for beginning bodybuilders. When you try them, make sure that you use safe amounts of weight and proper training technique with every exercise. Have fun and start making plans to buy some bigger shirts!

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The Revolutionary Europlate Vibration Exercise Machine

The Revolutionary Europlate Vibration Exercise Machine

Although the technology behind these vibration plates seem like a very recent innovation, the concept on the whole body vibration owes its origins way back to the time when the ancient Greeks where so bent on discovering ways to put the healing process of injuries on a faster pace. Originally, they would wrap the affected body part with a piece of cloth, one end of which is tied to a saw that would provide the believed-to-be-healing vibrations. Although simpler in design, this Greek method will show its likeness to the belt massagers that we have today. In the late nineteenth century, famous inventor and physician John Harvey Kellogg used vibrations from machines in treating his patients.

But the idea of using the concept on whole body vibration in the modern times is attributed to Vladimir Nazarov, a Russian scientist. He referred to the process as the “biochemical stimulation.” The Russian Space Program made researches and studies on using vibrations to trigger movement in the muscles, which were supposedly to prevent bones and muscles from being idle while the cosmonauts stayed very long in space. Eventually the concept on whole body vibration were being studied and implemented among ballet dancers when they learned about its effects of helping them recover from muscle injuries faster. No wonder Russia’s Olympic athletes were adopting the idea when they discovered increased jump height and muscle strength after every use.

And now VibraSlim, the leading fitness equipment manufacturer in the United States of America have again uphold their great name in the fitness world in their invention of the revolutionary Europlate Vibration Exercise Machine with completely new fitness functions and attractive design.

Over the years, the name VibraSlim has stood out when it comes to the making of vibration exercise equipment with its continuous production of top-quality fitness equipment that are affordable for the regular and average health buff. VibraSlim leads in the fitness world in its perseverance to provide athletes, doctors, gyms, hospitals, and everyday people with the vibration plate equipment to improve the total health and well-being of each and everyone.

The new Europlate Vibration Exercise Machine is designed with rubber exercise straps with an improved ability to enhance training results. The whole machine is dependent in the wholly body vibration concept. With whole body vibration varying vibrating frequencies are sent through the body’s various systems—muscular, skeletal, glandular, and nervous systems, which is practically then entire body system. Unlike the traditional gym training that uses large amounts of physical strength to improve one’s well-being, the whole body vibration technique makes use of lower frequencies and still causes healthy effects on the body functions. Generally the whole body vibration technique is ideal for warming up, cooling down, and for strength training, while higher frequencies are for the enhancement of the body’s blood circulation to the stimulation of the body’s peripheral tissues. With the vibrating plate, vibrations are sent through the feet or hands. The body, in turn, adjusts to these stimuli and responds with a corresponding stretch reflex, a reflexive adjustment occurring in the brain that further sends out neuro-regenerative effects as it is rejuvenated and a healthier mental state is restored.

At an affordable price and with all the healthy benefits you get from it, the Europlate Vibration Exercise Machine is definitely a must-have in every home.

The new Europlate Vibration Exercise Machine is designed with rubber exercise straps with an improved ability to enhance training results. Brow online website for vibrating machine and vibrating plate .

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The Power Plate – Optimize Your Workout

The Power Plate – Optimize Your Workout

Power Plate machines are the newest fitness craze to hit the celebrity circuit. Many gyms and personal trainers are adding them to their equipment offerings as well. Power Plates combine isometric exercises with whole body vibrations to increase the muscle strength in less time than conventional exercise.

The machine looks a lot like a small treadmill with a platform and a tall stand with handles. However, instead of having a cumbersome walking track, the Power Plates machine has a vibrating platform. By holding different isometric positions while standing, leaning or resting on the platform, you can get a total body workout.

Part of the major appeal of the Power Plates machine is that it only takes 15 minutes to complete a total rotation through the positions. The manufacturers claim that a fifteen minute workout three times a week is enough to lose weight and tone your muscles.

The poses are simple but the amazing effects are achieved due to the vibrating of the platform. The machine is based on 40 years of study that prove that vibrations accelerate muscle toning. During normal exercise, your muscles contract once or twice per second. With Power Plates, the vibrations cause muscle contractions at a rate of 30 to 50 per second. This increases muscle toning and saves time during work outs. Just a few minutes on the machine produces the same results as an hour of regular strength training.

The Power Plates machine comes with several different training programs. The resistance program, stretch program, massage program and relaxation program are all designed to give you a full body work out and a range of relaxation and rejuvenation options. Beginners should start with 9 minutes of the resistance program and build up to do more.

Each machine has variable vibration intensities. Beginners should use the lowest level while their muscles adjust to the tri-directional vibration of the machine. They can increase intensity as their muscles adjust to the movement.

The machines come with a user manual that details the different positions to take on the plate. Holding each pose for 30 seconds is all it takes to tone your muscles and trim your waistline. The company claims that their methods are based on over 40 years of research with Whole Body Vibration (WBV). In addition to muscle toning, WBV is beneficial with physical problems like arthritis and osteoporosis. The makers also claim that it improves blood flow and lowers cellulite.

The Power Plate machine comes in several different sizes to suit your needs and budget. The smallest model, the my3, is just 126 lbs. This is compared to the 348 lbs of the pro5 AIRdaptive model. There are three other models that bridge the gap between these two.

This heavy duty machinery comes with a steep price. The home models cost ,500 for the smallest version. Gym quality machines cost upwards of ,250. The products have been on the market for the past three years but recent celebrity interest has increased their popularity. Madonna has done the most to spread the word about this machine, but it is also used by Claudia Schiffer, Natalie Imbruglia, Jonathan Ross, Elle Macpherson, Sadie Frost and Donatella Versace.

If the price tag is too steep, you may be able to find a local gym that has a Power Plate. By contacting the company directly, you can locate a machine in your area to try out.

Fitness equipment store provides a wide variety of fitness equipment including treadmills Toronto, ellipticals, bikes and multi station home gyms.

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Power Vibe CF1000 Vibration Plate Exercise Toning Plate Fitness Workout Video Technical Details

The CF1000 is one of the most advanced Oscillating Vibration Plate trainers available today. Exclusive to www.orbus-leisure.com the Power Vibe CF1000 Vibration Plate Trainer is one of the most effective power plate products for your weight loss, toning, fitness and exercise needs. It has gained rage reviews with its oscillating action, 70 speed levels and 9 programs, it provides a quality workout for all levels and abilities and is the professional toning plate for all occasions. See full product details of this and all our whole body vibration (WBV) products at www.orbus-leisure.com
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