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LATEST NEWS.

Train Better, Faster, Stronger

For some time, people have been asking me why it is important to train well. I am asked how to create mass, how to lose weight, how to optimize performance. Anyway, everyone wants to know how to succeed.

What is bothering me in all of this is that all of them are looking for a miracle solution, something that works for sure, a miracle recipe or I do not know what miracle protocol. You have to understand that there is no miracle protocol, product and Miracle Machine and even less miracle exercise. Even if you use a cincinnati personal trainer you still need to do the work, they won’t do it for you.

Whether it is to lose weight, gain mass or optimize its performance, what will make you succeed is an amalgam of many factors. If there was a miracle product, everyone would be in great shape with a nice little beach shape. But is that the case? I don’t think so.

So here are the factors you need to master so that your workout program is effective. Many programs are effective! The problem is that the vast majority of people who make them do not quite understand how to do them.

Understand what muscles are involved in exercising

A workout is not to do several exercises but to solicit different groups of muscles. This may seem obvious, but the majority of people who train are going to the gym to do exercises without much understanding of what they are working on.

Exercises are simply a way to work for different muscle groups to be able to achieve your goals. Understand what you are doing, and you will know if you work well. Ask your coach what muscles are supposed to work when performing the movement. If you feel the right muscles work, you will know if you are running well the movement and therefore will not need your trainer to tell you if you are doing well the exercise every time.

Compound Exercises?

People believe that to work the arms it is necessary to do exercises that only solicit the arms. How many of my clients have asked me why their workout program did not have arm exercises, while it contained them, but within exercises that would require several muscle groups at a time. The exercises that allow working the back make work of the biceps, forearms, shoulders, rotator cuff, and even the triceps long head.

Also, the exercises of thrust to work the pectorals also work the triceps, the shoulders, the rotator cuff, the Coraco-brachial and I pass. In contrast, the insulation exercises make you waste your time because they only work the arm and that’s it.

In short, when you work in multi-articular (more than one joint in motion-elbow/shoulder or hip/knee), You get a lot more muscles, which means greater energy expenditure and also more muscular stress. It also means more results in less time. Rather than doing 12 exercises inside your workout, you’ll make it 6 to 9 by having your whole body work.

So here’s how you should see your workout and the exercises that will be part of it:

  • Variants of Squat
  • Variants of Deadlift
  • Vertical thrusts
  • Horizontal thrusts
  • Vertical Tirades
  • Tirades Horizontal

Do you overestimate yourself rather than underestimate yourself

This is a phrase that I constantly repeat to my clients, and they can testify. Nine times out of ten they underestimate themselves in training. What is it that can change well? Well, by underestimating yourself, you’re lowering all the potential for weight loss and mass gain you have in you.

If you understand which muscles are supposed to force, overestimate the load you would have taken. If you have given everything, and I insist on that, and the load is too heavy, you will know that it was too heavy and you will know what your real driving load is. If you don’t do that, you won’t know if it’s your real workout load. You may think it’s your max since the muscle was burning a lot and the movement was slowing down, but was it your max? As long as you don’t overestimate yourself, you won’t know. Try it, and you’ll see!

Rules Of Badminton

rules

Badminton is not an easy game as far as rules are concerned. You need to have proper knowledge of the rules before playing the game. And if you want to advance further in the game, they are a must. So here are some of the basic rules of badminton one need to know.

Toss

Every sport starts with a toss, and so does badminton. A coin is flipped, and someone calls for it. If the person wins the toss, he/she has options of choosing a side or serving first. The opponent has to choose between the remaining option, and this is how the game starts.

Scoring system

Scoring is essential in badminton as it decides who wins and who loses. For women singles, men’s singles and doubles there are best of 3 games. In doubles and men’s the first one to reach 21 points win while in women’s singles the first to reach 15 points win. If the score is tied at 20 or 14 in case of women’s singles than the first one who wins the two consecutive game wins the set. The person who wins the set serves first in the next game.

Change of ends

When a set ends, both players need to change their sides, but if the game goes until the third set that whenever the scoreboard reads 11 points than the ends are changed by the players. A similar change of ends in women’s singles is seen at the end of 8 points.

badminton

Serving and receiving

When you win a point, and your scoreboard reads an even number, then you have to serve from the right-hand side of the court. Similarly, if your scoreboard reads an odd number of points, then you need to serve from the left-hand side of your end. A service is changed whenever a serving player loses the point. Earlier in such scenario, only the service was changed now along with the service points are also giving to the person who won that rally.

Rules for doubles

For doubles, there is bit change in the rules as far serving is concerned. When a player serves, then it can only be received by the player who is in the diagonally opposite direction to him. If the other player touches the shuttle in between then, it is called as foul, and the serving team is given the points. Also, whenever the side wins a point and is asked to serve, then he/she should serve from the right-hand side of their court.

Position on the court

Once the service is returned by the player in the diagonally opposite direction, then either of the players in the team can change their position. Also, after service, either of the players can hit the shuttle, and the other team can do the same. This can repeat until the shuttle is in play.

Badminton Basics For Beginners

badminton

Badminton in India has come a long way. As it is an individual sport, it gives you a lot of chances to showcase the talent. A person’s true potential can be being seen in this game. Comparing to its earlier days badminton has come a long way. The technology it uses and the amount of analysis that has been going around make you wonder what can be the best way to improve. Basics! One thing that is a sure shot in any game is basics, and how much the technology increases in a game if your basics are good you can go a long way. And that is why in this article we have decided to introduce you to some of the basics of the game that you can learn at the beginner’s level and improve your game while you can!

Gripping technique

This is the most important part of the game. How well you can grip hold your racket decides a lot of factors in the game. Initially learn how to hold your racket and use a proper forehand and backhand grip. If this is not done properly, then the shots will not be executed especially the ones that are hit towards the opponent’s baseline.

Stance

Stance is another important aspect of the game. A good and proper stance will help you defend and attack quickly. It will help you with the transitions in the game. There are three stances you need to prepare yourself for: net stance, defensive stance, and offensive stance.

Footwork

Good footwork will help you in the good movements so that you can reach the shots more easily and quickly. This will provide you that one or two second of edge and will help you in making better decisions. If this is not done correctly, then the shots won’t be executed properly.

badminton-bat

Serve

Badminton always starts with a serve. And that is why good service is essential in badminton. If your server is not good, it will be very hard for you to recover from it in a rally. There are techniques which you can learn to serve better. There are two types of service you can: short service and long service.

Other than these things there are things that you should definitely avoid to improve your game.

Expensive equipment

Badminton is a skill and mind game. Even if you play it without the fancy equipment, you can improve your game. Instead of wasting the money on equipment focus more on learning the technique. Although, equipment is an important part of badminton a lower hand racket will suffice for the beginners.

Trick shots and style

Keep the game as simple as possible. Learn to play it more efficiently. This will ensure that you improve the game regularly. After you have learned it enough, try and go for these shots and tricks.