Vigour – Health and Sports Nutrition

Bent Reverse Fly, also known as Bent Lateral Raise and Rear Lateral Raise, is a magnificent exercise that works the posterior portion of your shoulder. When performed on a regular basis, it helps increase the size and strength of your deltoids. You should execute this exercise with a tight resistance band to increase the difficulty level of the workout.

In order to begin this exercise, stand in the centre of the resistance tubing with your legs hip-width apart. Grasp end of bands and lower your back. Next step is to slowly raise your arms outward. Exhale as arms go out. Lower the bands to complete one repetition. Perform 3 sets, 10 reps each. Make sure that your arms remain fixed during the whole movement.

In order to reap the maximum benefits from Bent Lateral Raise and other resistance training exercises, make sure that you consume protein-rich diets on a regular basis. Protein contains amino acids that help in protein synthesis and reduce muscle breakdown. They promote fast muscle recovery and muscle growth. Foods such as fish, turkey, chicken, nuts, legumes, whole grains, seeds, cereals, fruits and vegetables are high in protein, complex carbohydrates and fibre and low in calories.

You can also use a protein dietary supplement to provide your muscles with essential amino acids. Kinetica Crisp Pro Protein Bars are tasty and protein rich, containing dates, peanut, cashew and almond wrapped in a delicious yoghurt coating. These bars are designed to provide you with protein, fibre and energy, so that you can easily get your latest goal at the gym.

Barbell Shrug, also known as Shoulder Shrug, makes an excellent resistance training exercise to develop and strengthen your trapezius muscles. Perform this exercise at least twice a week to broaden and widen your shoulders.

In order to start this exercise, stand straight with your feet hip-width apart in front of a barbell placed on the rack. Grasp the barbell with arms straight and hands shoulder-width apart. Next step is to elevate your shoulders as high as you can. Slowly lower shoulders to complete one rep. Perform 3 sets, 10-12 reps each. Make sure that you maintain a straight back throughout the movement. It is also important that you control the bar as it descends.

Your resistance training sessions should be followed by the consumption of protein-rich diets such as lean meats, nuts, seeds, cereals and fruits. Protein contains amino acids that help produce creatine. Creatine allows the muscles to exercise longer and harder. Moreover, it discourages the breakdown of protein and promotes the protein synthesis.

Sci MX Creatine CT-MX is a popular brand on the market that is formulated for developing explosive power and building muscle and size. It makes a wonderful gift for regular gym users, body builders, sprinters, rugby players, track-and-field athletes, combat athletes and people who want muscle development and recovery. Creatine CT-MX combines creatine pyruvate, creatine monohydrate, taurine and beta-alanine to produce a product that is superior to ordinary creatine products. This muscle building supplement promotes greater explosive power and less fatigue. Another benefit is that it results in the fast recovery of muscles energy reserves and increased muscle size due to greater training intensity.

Seated Bent Lateral Raise, also known as Bent Reverse Fly, makes an effective resistance training exercise to train your trapezius muscles. Not only does it tone and strengthen your shoulders, but it also helps increase their size. This exercise mainly works the posterior portion of the shoulder.

In order to begin this exercise, sit on an exercise ball or bench and bend at your waist so that your torso is close to your knees. Grab a dumbbell in your each hand and let your arms hang down. Next step is to raise your arms outward until elbows are even with your deltoids. Maintain this position for a few seconds and then return your arms to the starting position to complete one rep. Repeat as needed. While raising your arms, make sure that you keep them in a fixed position at all times. If you are a beginner, then do not use heavy weights.

Along with performing resistance training exercises, you should also use a supplement that helps support your strength and recovery goals. Maximuscle ZMA is a popular brand that makes a perfect body-building and physique-development supplement. It is a high quality and potency product that makes use of vitamin B6, zinc and magnesium in its formulation. It is a natural muscle-building supplement that helps support muscle, strength gains, lean muscle, and recovery goals. Take 1 capsule daily, 30-60 minutes before bedtime, which is a critical time for muscle repair and growth. Do not exceed recommended dose. Avoid taking with calcium containing foods.

Bow and Arrow Pull is a compound resistance training exercise that targets back muscles, shoulders, biceps and triceps. This exercise makes use of a resistance tube and can be performed seated or standing.

In order to perform this exercise, sit on an exercise ball with the O-loop tube and extend your arm. Now, grab the opposite end of the tube with other hand and pull the tubing toward shoulder. Make sure that you keep the straight arm perfectly still. Exhale and return to starting position to complete one rep. Perform 3 sets of 8-10 reps each. Next, switch to other arm and repeat the movement several times.

In order to gain muscle mass and muscle strength, you should regularly take a dietary supplement that makes use of amino acids in its formulation. HealthAid Branch Chain Amino Acids is a popular brand on the market that provides essential support during training and exercise. Branched chain amino acids include valine, leucine and iosleucine that help maintain muscle tissue. These amino acids make an excellent gift for athletes, body builders and regular gym users as they promote muscle recovery after physical exercise and boost energy levels in the muscle and tissues.

If you wish to maintain muscle strength during exercising, then HealthAid Branch Chain Amino Acids is for you. Another benefit of using this supplement is that it helps reduce mental and muscle fatigue. Take one to two tablets daily on an empty stomach. Make sure that you do not exceed recommended daily intake.

Lateral Raise makes an excellent resistance training exercise that strengthens and develops trapezius muscles, pectoral muscles and forearms. Incorporate this exercise at least twice a week into your regular training sessions to train your upper body.

In order to perform this exercise, stand with your feet hip-width apart holding medium dumbbells in your both hands in front of thighs. Make sure that your palms face each other. Next step is to lift both arms out to the sides to shoulder level. Maintain this position for a while and lower the dumbbells to complete one rep. Make sure that you perform 3 sets of 10 reps each. When lifting the weights up, it is important that you keep a slight bend in the elbows to avoid the risk of joints’ injury.

Chest Stretch makes an incredible exercise to strengthen your pectoral muscles and increase your flexibility. Your chest is made up of major and minor pectoral muscles. The pectoralis major is attached to the upper arm and it covers the front of your upper chest. This muscle helps you perform arm movements such as rotation and flexion.

In order to perform the Chest Stretch, make sure that you stand in such a way so your legs are slightly bent with your feet shoulder-width apart. Next step is to hold your abdominal tights and clasp your hands behind your back. Your shoulders, neck and head should stay relaxed. With your back straight, stretch your chest by lifting your arms behind you. Hold this position about 10 seconds and slowly bring your arms back to their starting position. This would make one rep. You should perform 2-3 sets of 8-10 reps each.

Stretching exercises demand you to provide your body with energy on a regular basis. Sci MX Enduro Fuel Energy and Endurance is a complex blend of electrolytes and carbohydrates designed to provide electrolyte replacement and energy during strength training, endurance training, stretching exercises and events.

The carbohydrates consist of an ideal ratio of fast acting simple sugars for rapid energy replacement, long chain glucose polymers for sustained energy supply and fructose to replace liver glycogen. This supplement makes a wonderful gift for swimmers, cyclists, body-builders, regular gym users, runners, athletes, rugby and football players and anyone requiring increased energy during sport or exercise.

There are numerous stretching exercises that can help you extend your muscles and limbs to their full extent. These exercises help you to focus on your arms, chest, neck, shoulders, back and lower limbs. Make sure that you initially perform them in the supervision of a qualified fitness trainer and then start performing them on your own.

Chest and Arm stretching exercises help prevent tension in the upper back and chest and reduce the risk of injury from strenuous exercises. Moreover, they also help reduce the muscle soreness that may result from heavy strength training sessions. Among upper-body stretches, triceps stretch makes an incredible fitness exercise that helps improve your flexibility and range of motion.

Triceps make two-third of your upper-arm muscles and they give a magnificent shape to your upper-body. Furthermore, these muscles help to push your arms forward and straighten your elbows.

In order to start the triceps stretch, make sure that you stand with your feet hip-width apart and legs slightly bent. Next step is to raise your right arm over your head with your elbow bent. Place you right hand over you back in such a way as if you were reaching down your spine. It makes a good idea to gently push your right arm back with left hand to extend the stretch. Hold this position for about 10-15 seconds. Switch to other side and repeat the same process.

Along with performing stretching exercises, it is also important that you use a dietary supplement which promotes vaso-muscular enlargement and stretches the muscle cells. BSN N.O. Explode Nitric Oxide is a powerful blend of the new muscle volumizing creatine matrix that helps your muscles to store more creatine.

This supplement helps increase your body’s creatine saturation point as it completely opens up the blood vessels which feed the tissues and muscle, allowing creatine to stretch the muscle cell and force it to hold creatine and other volumizing nutrients as well. Not only does N.O. Explode increase strength, training intensity, mental focus and performance, but it also accelerates blood flow to the muscles. This sudden blood surge causes a rapid increase in the overall shape and size of your muscles.

Nowadays, many people follow a split routine to perform their strength training sessions. A split routine means that you primarily target your one large muscle group in a single training session with the help of free weights such as dumbbells and barbells and exercise machines instead of targeting your entire body. A full-body workout routine is another technique to perform strength training sessions. In this technique, you train your entire body in a single training session.

A split routine makes a wonderful gift for those people who have been performing weightlifting exercises for a couple of months and want to progress to the next level. It is ideally comprised of performing four days of hard strength training sessions in a week. With a four-day split routine, you divide your workouts in the following manner: First day push, second day pull, third day legs, and fourth day a combination of aerobic workouts with push, pull and legs exercises. It is important to remember that this four-day split routine should be accompanied by the rest three days in between.

A push day primarily targets your trapezius muscles and pectoral muscles to strengthen and build the front part of your body. In order to develop your pectoral muscles or chest, make sure that you perform Flat and Incline Bench Press. You should perform Over-Head Press to train your trapezius muscles or shoulders.

A pull routine means that you would be targeting your biceps, triceps, traps, upper back and lower back for a full day with the help of the pulling motion of the various exercise machines. You can train your biceps by performing E-Z Bar and Concentration Curls. In order to tone and build your triceps, you should perform 3-4 sets of Triceps Extensions. Traps can effectively be targeted by performing Shrugs. You can target your lower as well as upper back with the help of Lat Pull-Downs and Bent-Over Rows.

The Leg day focuses on targeting your quads, calves and hamstrings for a full day with the help of strength training exercises. You can train your quads with Squats, Lunges and Leg Presses. In order to strengthen your calves and ankles, make sure that you perform Calf Raises. Similarly, you can train your hamstrings by performing Stiff Leg Deadlift and Lying Leg Curls.

Your fourth day of split routine should be comprised of a combination of cardio exercises and upper as well as lower body workouts in one training session. There are many benefits of performing this full-body exercise routine one day a week. First of all, it helps shed excess fat and targets major muscle groups in your body simultaneously. Moreover, this routine accelerates the development of your upper as well as lower body muscles extremely quickly. You usually start this routine by performing an aerobic exercise such as Push-Ups or running on a treadmill and then switch to a biceps or triceps exercise. Next step is to rest for 30-40 seconds and then start an aerobic exercise again followed by a chest or shoulder exercise and so on. The fourth day of this routine is quite hard and it needs a lot of stamina and hard work on your part.

The four-day split routine puts a lot of stress on major muscle groups in your entire body and you need to incorporate a muscle recovery supplement into your dietary routine. You should use Muscletech Gakic Strength and Recovery in order to help your injured muscle fibres recover and rebuild fast. Similarly, you should use a gain muscle supplement such as BSN Cell Mass Esterified Creatine to get an extraordinary muscle size and strength and intense muscle hardening.

In order to perform weight training exercises, you do require different types of equipment. Most common equipment includes weight machines, barbells, dumbbells, lifting straps, weightlifting belts and other weightlifting accessories. You can make use of various combinations of weight machines, dumbbells and specific exercises to build and develop your body muscles.

Lifting straps are used to transfer the load to the wrists, thus avoiding limitations in the grip strength and forearm muscles. In fact, the use of these straps facilitates body builders and regular gym users by allowing them carry more weight to train their muscles. Weightlifting belts are used by the body builders to support their back. They are used in the shoulder, upper back and lower back weight lifting exercises. Other weightlifting accessories include materials that are strapped to torso, elbow, wrists, ankles, knees and other body parts, or other materials such as lead shot, bags of sand etc.

If you are a regular gym user, then make sure that you nourish your body with protein-rich diets on a daily basis. Moreover, it also makes a good idea that you use a supplement that makes use of creatine in its formulation. Met Rx Pure Creatine 700mg is an excellent choice for active adults, regular gym users and athletes. Each capsule contains 700 mg of high quality, pure Creatine Monohydrate. Not only does this supplement enhance the ability of muscles to produce higher muscular force, especially during short bouts of weight training exercises, but it also improves your stamina and energy levels.

Plate Shrug makes a wonderful weight lifting exercise that targets your trapezius muscles. When this exercise is performed with a perfect technique and right angle, you can develop your shoulders within a couple of months. It makes a good idea that you combine this magnificent exercise with other shoulder weight lifting exercises to get your desired results fast.

In order to perform this exercise, you should stand straight with your feet shoulder width apart. Take a plate in your one hand and bring your trap up. Next step is to flex your trap and bring it down to get a good stretch. Perform 3-4 sets, 10 reps each. Switch to your other arm and repeat the same procedure with the same number of sets. When performing this exercise, make sure that you control the weight and keep your posture straight.

Weight lifting exercises can yield best results if you use a gain muscle supplement on a regular basis. There are many brands on the market and you should choose one that offers maximum advantages at a minimum cost. Boditronics Bodipure Creatine is a popular supplement on the market that is 100% micronised Creatine Monohydrate. It makes a wonderful gift for regular gym users, professional body builders, power lifters and athletes. Not only it helps increase muscle power, but also promotes muscle recovery after a heavy training session. Moreover, it increases muscle cell volume and boosts your muscle strength. Another advantage of using this supplement is that it is Dicyandiamide free.