Although the exercises differ, a common factor of each is a ‘curling’ motion, where a weight (attached to, or used in conjunction with, an item of equipment listed above) is lifted up until the forearms are vertical with the elbows and upper arm remaining close to the body.
The fullest range of motion is when the elbows begin in full extension, in a supine grip. The biceps contract to lift the weight upward through an arc, to a point where further movement is not possible. Some lifters also do partial reps (such as in “21s”) focusing on the top or bottom position. The second part of the motion has the elbow joint extending, this is called the ‘eccentric’ portion. The weight is lowered back to the start position.
Biceps and more.
EZ barbell curl
Some think it is important that the elbow remain next to the body during this motion to keep stress on the biceps. Others will either bring the elbows forward (to fully shorten the biceps) or bring the elbows back (a “drag curl”, to avoid over-active insufficiency and keep parallel forearms) to vary the tensions placed on the biceps and other elbow flexors.
A research found that the preacher curl targets the long head of the biceps significantly only when the arm was almost full extended and the range of motion was short. On the other hand, the incline dumbbell curl and the regular biceps curl activated the biceps brachii throughout the entire range of motion and may be preferable in improving the biceps strength.
This contraction and extension together constitute a single repetition. As with most weight training exercises, results from biceps exercises can be maximized with a proper understanding of flexion.
The barbell curl specifically targets the biceps brachii which is located on the front part of the arm between the shoulder and the elbow. This muscle’s primary function is elbow flexion and forearm supination. The biceps also has two heads known as the long head and the short head.
A personal trainer is a fitness professional who deals with teaching and prescribing physical exercises.1
The personal trainer analyzes the physical condition of his clients based on physical fitness tests, pacts the goals of both improving physical condition and health in a time frame, where the results obtained from training and guidelines will be assessed. Nutritional in a row. To achieve the goals, the personal trainer designs a training program adapted to the physical condition and the objectives that the client wishes to achieve.
Qualified personal trainers should know the limits of their own specialization, so if an instructor suspects that one of their clients has a medical condition that could make an exercise program inadvisable, they should refer the right professional to treat their problem.
A personal trainer can be specialized in different areas of physical education, such as bodybuilding, yoga, pilates, stretching, racing, triathlon, fitness, martial arts, group sports or musculoskeletal or cardiac rehabilitation.
Personal training is a profession that is not regulated and therefore you can find a great diversity of professionals with different training. It is advisable to require qualified professionals, since physical exercise should be prescribed at the correct dose to maximize its benefits and minimize harmful side effects.
Although it is not regulated, there are different organizations worldwide that seek to unify the knowledge and characteristics that a personal trainer must have and thus be able to offer their clients an integral service for the benefit of their health. To mention some more recognized worldwide we can find the NSCA, NCSF, American College of Sport Medicine or AFFA. With these certifications we can trust that the personal trainer we seek to receive his advice is professional and has the ability to achieve the results we seek.
Fitness or physical fitness is a general state of health, and more specifically it is called the ability to practice certain physical activity, occupations and daily activities. A good physical form is usually acquired as a result of proper nutrition, 1 the practice of moderate to vigorous physical exercise, 2 and a proper rest.3
Prior to the industrial revolution, physical form was defined as the ability to perform daily activities without experiencing fatigue. However, with automation and changes in lifestyle nowadays, physical fitness is considered a measure of the body's ability to function efficiently and effectively during work and leisure activities, being in a healthy condition , be able to resist hypokinetic diseases, and be able to face emergency situations.4
Emphasis is placed on the fact that physical health is the result of regular physical activity, proper diet and nutrition, as well as a proper rest for physical recovery within the individual parameters.
Fitness is often divided into the following types:
Muscular strength and endurance
The term fitness has two different meanings, but related to each other. The first definition we can give of fitness, is one that refers to the generalized state of wellbeing and physical health achieved not only from the development of a healthy life, but also and mainly, the exercise continued and sustained over time. The second meaning of the word is the one that indicates the type of physical activities normally understood as 'fitness' and that are usually carried out in specific sports spaces.
The word fitness comes from the English language and means "well-being" (fit = healthy, healthy).
In recent years, Military Style training programs have become increasingly popular among civilians. There are courses available everywhere in the US, Europe and it has increased massively in South American countries such as Colombia and are usually taught by ex-military personnel. Very often, the instructors had prominent positions within various military organizations. Frequently, the instructors were previously recruiters (Drill instructor), members of the Special Forces or had other distinguished positions within the militia. These courses always have some common elements, often focusing on military style calisthenics and group racing. The courses are often taught very early in the morning and at any time of the year. Students can expect tractions, squats, push-ups and jumps, as well as more difficult movements such as rippling kicks and breakdance-style flares. Almost invariably, a training will include short races, while longer races are planned. Special forces are renowned for their level of health and the intensity of their training.
Physical activity is very important when it comes to staying healthy. Running, walking or playing sports for 30 minutes a day can improve your life considerably. Regular physical activity has many benefits. People who exercise at least 3-4 times a week have fewer illnesses and live longer. In addition, physical exercise helps prevent diseases such as diabetes, high blood pressure, cardiovascular diseases and many more that lately are becoming a big social problem
Each exercise is made up of three super series. Start your physical activity here. Move for as many repetitions as you can in a minute. Choose a weight that is difficult, but allows you to complete a minute.
In countries like the United States, there are health and physical figure competitions for women that have partly displaced female bodybuilding, with more emphasis on the female figure and less on the size of the muscles. These competitions are frequently held as parts of the same event in bodybuilding contests.
The categories fitness and figure are separated, while in the fitness category the competitors have to perform a series of exercises, in figure the competition is purely aesthetic. However, the physicist's guidelines are similar and many women cross from one to the other.
Differences with bodybuilding
Fitness is often confused with bodybuilding, which although it has certain similarities, differs mainly in the intended purposes:
Fitness is sometimes aimed at the loss of body fat. On the other hand, bodybuilding requires an increase in body mass (muscle hypertrophy).
The fitness routines consist of aerobic exercises combined with anaerobic, while in bodybuilding they are mainly anaerobic strength exercises. They also vary the time, the repetitions, the intensity, type of exercises and the planning of the routines.
Fitness consists of improving the body to train muscles, there are many differences between fitness and bodybuilding or bodybuilding. Bodybuilding focuses on improving muscles.
is a place that allows sports or exercise in an enclosed area with several machines and sporting goods available to those who visit.
Main article: Gym (Ancient Greece)
The word gymnasium derives from the Greek word gymnos, which means "nudity." The Greek word gymnasium means "place to go naked", and it was used in Ancient Greece to describe the place where people were educated. In these centers physical education was carried out, which was customarily practiced without clothes, in the same way as bathrooms and studies.
For the Greeks, physical education was as important as cognitive learning. Many of these Greek gyms had libraries that could be used after a relaxing bath.
In ancient Greece (around the eighteenth century BC) physical education was very important, it was more important than rhetoric and grammar. Young people should exercise in the gym where they went naked. Gym means "place to go naked".
The young people who stood out received support to participate in the sporting events of the time, the Greeks developed a cult to the body and its beauty that differed from others of its time.
People in a gym in Germany emerged thanks to the work of Professor Friedrich Jahn and the group of gymnastics (Turner, in German), a political movement of the nineteenth century. The first indoor gym was, quite possibly, the one built in Hesse, in the year 1852 and sponsored by Adolph Spiess, an enthusiast
In the United States, the Gymnasts movement appeared in the mid-nineteenth century and early twentieth century. The first group of gymnasts in this country was formed in Cincinnati (Ohio), in the year 1848. The gymnasts built gyms in many cities, such as Cincinnati and St. Louis (Missouri), which had a good part of population of German descent. Both teenagers and adults practiced sports in these gyms.
The heyday of gymnasiums in schools, institutes and Christian associations was eclipsing the Gymnasts movement. The gymnasium of Harvard University, from the year 1820, is considered the first in the United States; Like most gyms of the time, it was equipped with exercise machines and machines. The Military Academy of the United States, also known as "West Point", built a gymnasium in its facilities, in the same way that many institutes and university campuses did.
The Young Men's Christian Association (YMCA) appeared in Boston in 1851. Ten years later, about two hundred YMCAs were spread throughout the US, most of which had their own gym to exercise, do Sport, play and interact socially.
The 20s were a very prosperous decade, in which many public secondary schools were built with their own gymnasium, at the idea of Nicolás Isaranga. Throughout the twentieth century, gymnasiums were evolving as a concept, until reaching the gymnasiums of machines, devices and guided exercises of today.
In Spain, most centers follow this concept, adding the learning of martial arts, swimming and self defense techniques within these venues.
In a gym you can train alone or you can have a personal trainer but you have to pay more. You can also enter classes led by professionals. Some examples are zumba, body combat or yoga. In all of them you can enter and you will always have the help of a trainer specialized in it. In Zumba you can dance with the best music you can hear at home. Body combat tries to punch and kick (in the air or in a sack) to the beat of the music. In yoga, lights are often turned off to transmit relaxation and make the right positions. There are many more directed classes but these are just examples.