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Tea vs coffee, cats vs dogs, Batman vs Superman! I’m sure you have your preferences based on various beliefs, experiences and opinions. TRX Suspension training vs weight training is a discussion in the fitness and sports industry. Furthermore there is an ongoing debate of the value of stable versus unstable surface training. In theory exercise on an unstable surface would detract from building strength. Finally TRX training builds strength by doing exercises that workout the whole body. It offers the following opportunities to upgrade your training:
A 2014 study analysed TRX suspension training and weight training. They looked at how they compared in building muscle strength and power. No significant difference was found in improving strength and power levels. But TRX training activates and targets muscles that weight training generally miss. An example is the serratus anterior muscle which are located over your ribs between your lats and abs. Finally the study found that TRX training is most effective in improving speed and jumping ability. It creates unique challenges due to the coordinated and integrated body movements. TRX training creates unique, proprioceptive challenges that reinforce muscle firing sequences and motor patterns. These transfer directly into movements commonly found in sport and life. As a result TRX training demands coordinated and integrated body movement to develop speed and agility.
The research was conclusive that TRX training provides the best core workouts. Four suspension training exercises were tested. These were hip abduction in plank, hamstring curl, chest press and 45° row. Core muscle activity was higher compared to to doing similar weight training exercises. Therefore doing exercises on unstable support surfaces requires activation of more core muscles. You are working muscles groups synergistically, rather than in isolation.
TRX training offers great diversity ensuring your training doesn’t become boring. You make adjustments to increase the intensity of all your exercises. Changing the position of your feet or hands introduces a new set of challenges. TRX training takes care of all the neglected muscle groups your regular training misses. TRX exercises are more functional than lifting weights or using machines. Consequently TRX training prevents more sports injuries compared to weight training. This is because you are exercising groups of muscles rather than isolating individual ones. Finally unlike gyms, TRX suspension training equipment is portable and scalable. It allows for more flexibility about when and where you want to workout.
Many TRX training exercises can be adapted to ensure you are challenged. TRX training equipment allows you to adjust the straps to calibrate resistance. These adjustments has seen traditional exercises evolve into multi-muscle workouts. These exercises use your body weight different in angles to engage more muscle groups. Focusing on your balance strengthens and grows many more muscles throughout the body.
Do you think you would add TRX workouts to your regular training program? Male-wellness appreciates your comments, feedback and questions on this topic or any others.
Starting something new for the first time can be intimidating. For most men heading to a yoga class would be an uncomfortable experience. Yoga has a reputation as a practice just for woman and most classes you visit will reflect this. Doing beginner yoga poses for men at home before attending a class will help relax you. Below are 6 beginner yoga poses for men which are a great introduction to the practice. Start by holding each pose for 1-2 minutes while focusing on breathing deeply and smoothly. I would recommend doing them at home 2 or 3 times a week.
Downward facing dog is one of the most important beginner yoga poses for men. It is a staple of many of the popular yoga styles and is part of the Sun Salutation sequence. The pose will strengthen your shoulders, back, hips, hamstrings, calves, hands and wrists. Its brings the attention to all of those tight areas that usually challenge men. Internally the downward dog improves heart circulation, furthermore helping to reduce stress. As a result it is hugely beneficial if you have high blood pressure.
This is a dynamic pose that stretches and strengthens the lower and upper body, while creating stability and balance. Regular runners will appreciate this beginner yoga pose for men as it refines subtle strength and balance, especially in the core and the legs. When you do the crescent lunge correctly you will experience expansion in the front of the body which increases energy and reduces fatigue.
This is an awesome pose as it develops concentration and balance. It is a essential beginners yoga pose for men as it improves circulation and respiration and energises the entire body. It helps build the muscle around the thighs and knees providing more stability and protection to sensitive joints.
You can actually do squats away from the gym as there are many benefits, physically and internally. Even though it is a beginners yoga pose for men, yoga squat represents the epitome of balance and strength. It incorporates stretching while providing focus to your breathing. Furthermore doing it regularly you will experience internal change, purifying and relaxing the entire body. You will work the the quadriceps, hamstring, glutes, and calf muscles of the legs as well as strengthening the lower back and core.
The yoga squat done properly and consistently will rehabilitate the flexibility in legs and knees and offer relief if you have lower back pain. It also provides stimulation of the abdominal internal organs, sex glands and purify the spleen.
Please try these beginner yoga poses for men and let us know how you find them. Male-wellness appreciates your comments, feedback and questions on this topic or any others.