Be Broncho Fit!

Author: Buddy Broncho – Page 11

Knee Problems?

Injuries to the knee are among the most common that individuals suffer from. If this category fits you, here are a few strengthening exercising specifically for the knee. They may seem simple but they are used for rehabilitation purposes and will build strength with flexion, extension, abduction, and adduction so you will be ready to move on to more complex exercises. These exercises can be incorporated with your weekly workout regimen, hopefully 3 days per week.

Exercise 1: Quad Sets

Perform this exercise sitting up or laying down. Extend the injured knee in front of you, and place a rolled towel directly underneath the knee cap. Next is to tighten the quads while driving the back of your knee into the towel and essentially holding them tight for about 5 seconds, then rest for up to 10 seconds and repeat. Perform this exercise for 3 sets of 10 repetitions.

Exercise 2: Adduction

This exercise is perform while sitting up, lying down, or in a chair. You will need a round ball of any kind such as a deflated basketball, kids play ball, or even a rolled up pillow. Place the object in between the knees and squeeze the object and holding the squeeze for about 5 seconds and rest for 10 seconds. This exercise should be 3 sets of 10 repetitions as well.

Exercise 3: Flexion and Extension

Flexion is another word for bending and Extension is another word for straightening. You will need a pillow case or even just your socks on, but preferably a pillow case. Place the leg with the injured knee in the pillow case and tie a knot. Before you begin, bend the other leg and then start by slowly gliding your foot forward until the leg is fully extended, and bring the foot slowly back towards you and repeat. Perform this exercise 3 set of 10 repetitions.

Exercise 4: Leg Raise

This exercise should be performed while lying down. Extend the injured knee/leg forward and bend the other knee. Start off with a quad set and slowly lift your leg about 6 inches of the floor and bring it back down. This will strengthen not only the knee but the quads, abdominals, and hip flexors which will increase walking and running stride.

Ade Amuda

Blogistics

Posted on September 23, 2013 by Buddy Broncho

Breathing During Exercise

This might sound silly but most people do not know how to properly breathe during exercise. When people begin a fitness program, they understandably have lots of questions, from how to perform certain moves to which exercises are most effective. One question that everyone seems to ask is how to breathe properly when working out.

Step 1

Stand relaxed and take two or three deep breaths before starting any exercise. Use this time to practice deep breathing by breathing in through your nose so air fills all of your lungs. Make your ribs expand with each breath to minimize shallow breathing.

Step 2

Start with the muscle you’ll be exercising in a lengthened position. Inhale deeply through the nose to prepare yourself for movement.

Step 3

Exhale as you lift the weight during the exertion phase of the exercise as the muscle shortens. Exhale forcefully through the mouth and nose, contracting your abdominal muscles. Do not hold the breath.

Step 4

Inhale and exhale rhythmically during cardiovascular exercise. Take deep breaths in through the nose as much as possible. Higher intensity exercise may require both nose and mouth breathing.

Brett Mendenhall

Blog Bros.

Posted on April 22, 2013 by Buddy Broncho

Get Out of that Rut!

It is inevitable that at one point or another during your workout progression you will experience a plateau. This happens when you are stuck at the same bench press weight or at that same time for your timed mile. This is commonly seen and you are not alone if you stuck right now! The below tips may help overcome that plateau and get you back on the track to progress.

Change up routine

Your body, just like anything else, adapts to change. If you are going to the gym with the same workout everyday, your body and muscles are going to get used to the same boring workout. A great way to do this is to target certain muscle groups on certain days such as:

Monday: Chest, triceps, abs

Tuesday: Back, biceps, calves

Wednesday: Cardio

Thursday: Hamstrings, quads, abs

Friday: Shoulders, traps, calves

A workout such as this allows muscle groups adequate time to rest before being worked out again.

Add drop-sets

You don’t have to lift the same weight ten times for three sets every single time you hit the gym. Adding in a drop set is a great way to basically work your muscle to failure, maximizing the window for gains. An example of a drop-set curl is below:

Dumbbell curls

Set 1: 40lbs for 8-10 reps

Set 2: 40lbs for 8-10 reps

Set 3: 20lbs rep to failure

Add super-sets

Super-setting exercises is an effective way to work a muscle group in different ways by minimizing the amount of rest between sets and exercises. Below is an example of a super-set tricep workout. using Cable pull-downs with a rope & dumbbell kickbacks.

Set 1:

Pull-downs for 8-10 reps

Kickbacks for 8-10 reps

Rest 30-45 seconds

Set 2:

Pull-downs for 8-10 reps

Kickbacks for 8-10 reps

Rest 30-45 seconds

Set 3:

Pull-downs for 8-10 reps

Kickbacks for 8-10 reps

These are just a few ways to help you overcome those plateaus. There is no “one size fits all” way to achieve your goals. Everyone is different and everyone’s bodies work and adapt differently. The only sure way to find the right workout and routine is by trial and error. Remember to know your limits and not to push yourself too far. Focus on your goals and you will get there with common sense, confidence, and determination!

Kyle Knouse

Blog Bros

Posted on April 18, 2013 by Buddy Broncho

Stretching for Golf

It’s officially the beginning of golf season, and everyone is looking for ways to improve their golf game. A great and easy way to improve the golf game is by increasing your flexibility.

A common question is “Why is flexibility important for golf?” A simple answer is you will create a greater range of motion in your golf swing. Flexibility is key to increasing hip speed, and producing a greater shoulder turn. Increased hip speed and greater shoulder turn will result in more power and a more consistent golf swing.

The stretches seen below should be performed at least 3-4 days a week, and every stretch should be held for 15-30 seconds. An important thing to remember in the stretches is to stretch until mild discomfort, do not hold the stretch if it’s too painful, this could result in an injury. Perform these stretches at night, or after a round of golf.

Hamstring Stretch: Start with both knees bent raise one leg up and try to straighten this leg by placing both hands behind thigh and pulling towards your face. Repeat on other leg for 15-30 seconds.

Neck Stretch: Place hand on top of your head, and pull your left or right ear towards your shoulder. There should be a stretch felt in the neck opposite of where you are pulling. Hold for 15-30 seconds repeat on the opposite side.

Standing Side Bends: Place your right or left hand above your head as pictured above and bend in the direction that your hand in the air is pointing. Should feel a stretch on the side of your body a little above your hips. Hold for 15-30 seconds and repeat on opposite side.

Gluteus Stretch: Lying on your back cross one leg over the other knee. Raise your knee and pull the thigh toward the chest to obtain a stretch in the opposite buttocks region. Hold for 15-30 seconds and repeat on opposite side.

Shoulder Stretch: Pull the left or right arm across the body as seen above, and you should feel a stretch in the back of the shoulder. Hold for 15-30 seconds.

Chest Stretch: Against a doorframe place both hands as picture and lean forward until you feel a decent stretch. Perform this stretch twice hold each stretch for 15 seconds.

SOURCE: http://ptclinic.com/medlibrary/pdf/768.pdf

By Kyle Moseley

Blog Bros.

Posted on April 8, 2013 by Buddy Broncho

Kettle Bell Workouts

What is a kettle bell?

A kettle bell is what looks like a bowling ball with a handle on it that varies on weight.

Why use a kettle bell?

Kettle bell workout is a kinetic experience in both strength training and a cardio workout in one. The kettle bell is kept in near constant motion and exercises are typically done in a circuit. Studies show that a kettle bell workout is like running while developing your muscles. Kettle bell workouts can be done from your home with just one or two kettle bells for most exercises.

Some simple kettle bell workouts

Some simple bicep curls can be done with two kettle bells. Keep the back straight, head up, abs tight and knees slightly bent.

Kettle bell swing is an exercise that workouts out your legs, back, shoulders, and your core. Start with the kettle bell slightly in front of you. Push the hips back to hinge forward. The knees should be slightly flexed and the back stays straight. Lift the kettle bell and continue with the motion by going between the thighs. Push the hips forward by squeezing the gluts to swing the kettle bell upward to about face height. Keep the elbows extended and back straight at all time.

Kettle bell row works out your back and your triceps. Keep your back straight and abs tight, if kettlebell in right, have your right leg stretched out behind – Trunk approximately 45 ° angle, pull the kettlebell close to hip – Neutral or hammer grip

Kettle bells are wonderful tools that let you get a good, solid weight training program while giving you a solid cardio training program in relatively short periods of time. Give a kettle bell exercise a try and see if it is for you!

Source : Physiotec.org

By Brett Mendenhall

Blog Bros.

Posted on April 4, 2013 by Buddy Broncho

Sports Specific Exercise

In the lives of most adults, exercise is used to increase their overall health levels and decrease the risks associated with developing disease. This is a great reason to exercise, but what if a few small changes could make you better at the recreational activities that you participate in daily? These recreational activities include playing basketball, volleyball, cycling, softball, golf, or basically any activity that people do for fun. Small modifications in your everyday workout routine could help make you better at the sports you are participating in. The reasons that such small changes can bring significant results is that with using this method, you are basically “tricking” your body into performing sports specific movements. Below are a few examples of ways to modify exercise movements for certain sports.

Because basketball is such a great form of cardiovascular exercise, we will begin here. Here are a few examples of modifications that could be made:

Regular exercise: Lunges
Modified exercise: “Hand-grip” Lunges

In this exercise the individual would use either a 10 lb plate or a pair of small medicine balls to increase grip strength throughout their exercise movement. This type of thinking can be applied in many ways, for multiple different sports and exercising!

Regular exercise: Body weight squats
Modified exercise: Plate squats (done holding plate out in front of you throughout the “squatting” motion)

Another example would be used for golfers and baseball players alike. This example includes performing exercises that mimic the “swinging” motion. By implementing exercise techniques that strengthen the muscles used throughout this sports specific movement, an individuals swing speed can be increased. So the next time you exercise, think about what type of movements are involved in the recreational activities that you enjoy. By mimicking these movements with resistance (usually low to provide the safest outcome) one can modify an exercise regimen to specifically make them stronger at the activities that they do for pure enjoyment! Get out there and try something new!

Malaki Bolton
Blog Bros
The University of Central Oklahoma

Posted on April 2, 2013 by Buddy Broncho

At Home Body Weight Workout

You’re always on the go. Between work, school, grocery shopping, house cleaning, and possibly keeping up with kids, there never seems to be a right time to go to the gym. With this workout, you will be able to get a quality workout in without worring about any weights, mats, medicine balls, or gym rats. All you need is an open space and 30-45 minutes. This body weight workout will be sure to get your heart rate up, burn some calories, and not take too much time out of your busy schedule.

Body Squats
With feet shoulder width apart, perform a sitting motion with hands behind head. Be sure to keep back straight and do not let knees move forward past the toes. To minimize strain on the knees do not bend past a 90-degree angle at the knee. Complete 3 sets of 10 repetitions.

Glute Kickback
Beginning on hands and knees, place hands under shoulders. Begin the movement by kicking one leg back and up, keeping a 90-degree angle in the knee. Stop the movement when the thigh is parallel to the ground and return to the starting position and repeat with the other leg. Continue alternating legs until you are completed 10 repetitions on each leg. Complete 3 sets of 10 repetitions.

Lunges
Begin with feet shoulder width apart. Step forward with right leg keeping back straight and chest out. Continue until there is a 90-degree bend in the forward knee and the back knee touches the ground. Do not let the forward knee move forward past the toes. Return to the starting position and complete 10 repetitions for each leg. Complete 3 sets of 10 repetitions.

Super-Set of Isometric Wiper/ Push-Up
Begin in the push-up position with the hands shoulder width apart. Begin by shifting your body weight as far to one side as possible, allowing the elbow on that side to flex as you lower your body. Reverse this motion to the opposite side in a smooth wiper like motion. Repeat these steps for a total of 10 repetitions, each side being 1 repetition. After one set of 10 immediately move into 1 set of 5 pushups. Rest for 30-45 seconds and complete 10 more Isometric Wipers immediately followed by 5 push-ups. Rest for 30-45 seconds and complete one more round of the super-set.

*If push-ups are too challenging perform with knees on the ground.

You can add intensity to any of these exercises by making more controlled explosive movements or by taking bigger steps or movements, such and taking a larger step with a lung or turning the lunge into a jumping lung. You can also minimize the rest time between exercises and sets to maintain an elevated heart rate.

By Kyle Knouse–Blog Bros.

Posted on March 30, 2013 by Buddy Broncho

Common mistakes while working out

Going to the gym consistently is a great start, but here are a few common mistakes you could be making. Correcting them can help you get the most out of your workout.

1. Using your lower back on the rowing machine. The power should come from your legs and seamlessly transfer to your core and upper body. Bending forward and pulling from your back can put stress on your back and result in injury.

Fix: Start with knees bent and arms reaching forward holding on to the handle. Then, extend your legs. Keep your arms straight until your knees are mostly extended, and then bend your arms at the elbows to bring the handle to the upper part of your stomach. Next, move your hands away from your body as you extend your arms. Your upper body now moves forward over your hips as your hands move past your knees, which begin to bend, and the seat slides back to the starting position.

2. Leaning over while using the stair climber. Slouching over and leaning on the stair climber reduces the workout and calorie burn. Putting all your weight on your arms can irritate your tendons in your wrists.

Fix: Stand up straight with your elbows down and in toward your body, creating a single line.

3. Staying in the far burning zone on cardio machines. Most cardio equipment suggests a heart rate that is too low. But at higher intensities during the same amount of time you can burn twice as many calories.

Fix: To burn the most calories do the interval training option on the cardio machines.

4. Holding the treadmill rails. You cheat yourself out of the workout you are trying to achieve and you risk injury by not using the proper form.

Fix: Stand firm and place only your fingertips on the rails. If you need to grab the rails because of the incline, the grade isn’t appropriate for you.

5. Sitting too high or low on a stationary bike. You can strain your lower back and you will not be getting the maximum workout you can with your quadriceps and hamstrings.

Fix: On each peddle stroke your leg pushing downward should be almost straight with your knee slightly bent.

6. Using your arms on the elliptical. Doing this decreases the workout for your legs and you will get tired faster limiting your workout.

Fix: Your arms can help you, but don’t let them compensate for what your legs could do.

~Brett Mendenhall

~Blog Bros

Posted on March 15, 2013 by Buddy Broncho

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