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Strategii de nutritie si antrenament pentru ectomorfi

Dup anumite caracteristici vizibile, ce in de fondul genetic, tipurile corporale au fost clasificate din punct de vedere somatic n trei categori. Cele trei categori sunt ectomorf, mezomorf i endomorf. Fiecare om are anumite proporii din fiecare tip somatic dar unul anume iese n eviden.

n funcie de raportul n care fiecare tip somatic te caracterizeaz, ar trebui s urmreti anumite reguli, cu caracater general, n momentul n care i construieti programul de antrenament i nutriie. Nu v ateptai acum la matematic,valori precise i reguli stricte, din care s nu iei. E vorba mai mult de aspecte, de care s ii cont, n funcie de cum rspunde corpul tu la antrenament i nutriie, pentru a alege drumul cel mai eficient pentru tine. Ectomorfii sunt n general persoane nalte, slabe, cu o masa muscular sczut i puin grsime corporal. Au un metabolism rapid, care le permite s mnnce cam orice. Reversul medaliei este c nu reuesc s dezvolte o mas muscular prea mare, din aceleai motive. Caracteristici

Slabi, zveli, filiformi Membre lungi,oase subiri, ncheieturi mici Talie mic, umeri nguti, osoi Nivel sczut de for dac nu urmeaz un program de antrenament Metabolism rapid, nivel de energie ridicat, hiperactivi Nu stocheaza carbohidraii ca grsime, nu dezvolt uor mas muscular, iau greu n greutate Eficieni n mod natural n sporturile de anduran, dorm puin

Raspund la antrenamnte de volum mic, de intensitate mare i frecven redus, necesit ani de munc susinut i atenie la nutriie pentru a atinge un nivel ridicat muscular

Strategii de antrenament i nutriie pentru ectomorfi

1.Meninerea calmului Ectomorfii tind s fie hiperactivi i cu un metabolism rapid. Astfel c prima soluie, i cea mai evident, este mai puin activitate. Conservarea energiei nervoase este important, ectomorfii au nevoie de mai mult relaxare. 2.Somn suplimentar Prin natura, ectomorfii au nevoie de puin somn. Pentru c ard aa de multe calorii, chiar i cnd nu sunt activi din punct de vedere fizic, este important pentru ectomorfi s aib parte de suficient somn pe timpul nopii, cel mai bine dup un program regulat. Perioade scurte de somn pe timpul zilei pot ajuta. 3.Reducerea stresului i a grijilor n general sunt persoane stresate i agitate. Tehnicile de reducere a stresului pot ajuta pe ectomorfi s obin rezultate mai bune din nutriie i antrenament. Meditaia poate fi o cale foarte buna de a rezolva aceast problem. 4.Evitarea supraantrenamentului Ectomorfii raspund la antrenamente scurte i intense, Antrenamente zilnice i foarte lungi sunt incredibil de contraproductive. Mult mai important este perioada de recuperare dect antrenamentul efectiv. Un antrenament foarte eficient pentru ectomorfi este 5x5. 5.Evitarea activitii cardio Cnd se dorete dezvoltare de mas muscular, de ctre un ectomorf, este bine ca nivelul de cardio s fie sczut. Pentru a acoperi necesarul din punct de vedere al sntii sunt suficiente 15-30 de minute de trei ori pe sptmn sau chiar mai puin n funcie de restul antrenamentelor i de obiectivele urmrite. De multe ori, acetia parcurg distane medii zilnice de zeci de km pe biciclet sau practica obsesiv alte

activiti cardio. Pe lng faptul c i uzeaz excesiv organismul, n special articulaiile, nici nu sunt capabili s furnizeze suficient energie pentru ambele obiective, cardio i masa muscular.

6.Aportul caloric ridicat i neratarea meselor Aceti indivizi activi necesit multe calorii. Au nevoie de mncare dens caloric. A sri peste o mas este pcatul capital pentru un ectomorf. n cazul ectomorfilor glucidele cu indice glicemic ridicat nu reprezint o problem. Chiar este nevoie, pentru a susine metabolismul, ca 50-55% din diet s fie format din carbohidrai, 30% din proteine si 15-20% din grsimi sntoase. Dei mnnc mult la o mas, aportul caloric zilnic este evident sub necesarul lor de susinere. Ajut urmarea unei perioade de cteva sptmni, de calculare precis a caloriilor, i de ncercare treptata de a ridica totalul zilnic. Mult mai bine se face asta prin creterea numarului de mese dect prin creterea cantitii de mncare raportata la fiecare mas. 7.Atenie la calitatea mncrii Pentru c nu sufer de problema ngratului, de multe ori, i formeaz un regim alimentar bazat pe junk food. Aceasta este i o recomandare prosteasc pe care o lanseaz muli - consumul de fast food, bogat caloric, pentru a supracompensa metabolismul rapid. Nu este o tehnica neleapt, n primul rnd, rolul mncrii este de a ne menine activi i sntoi nu de balast caloric. Plus c organismul funcioneaz bine i construiete eficient esut muscular din hran sntoas i bogat nutriional, nu din bombe calorice srcite de orice vitamine i minerale. Urmeaz recomandarile si caracteristicile tipului somatic mezomorf.

Ectomorf profil, alimentatie, antrenament

O mare parte dintre cei care pasesc pentru prima data intr-o sala de forta sunt ectomorfi si doresc cu orice pret sa puna catva kilograme de masa musculare pentru a le acoperi oasele proeminente. Haideti sa vorbim putin despre acest tip somatic si sa vedem care sunt caracteristicile, cum functioneaza metabolismul lor si cam ce sfaturi si indicatii ar trebui sa respecte acestia pentru a lua in greutate.

Profil ectomorf
Prin ectomorf intelegem acel tip de oameni slabi cu foarte putina masa musculara pe ei, dar si foarte putina grasime. Persoanelor ectomorfe le este deosebit de greu sa ia in greutate sau sa castige forta in urma antrenamentelor, mai ales atunci cand nu sunt bine documentati cu privire la tipul antrenamentelor si dieta pe care trebuie recomandata pentru tipul lor somatic. Foarte multe persoane (in special baietii) ajung sa aiba probleme de personalitate datorita faptului ca sunt ectomorfi si nu reusesc in nici un fel sa ia in greutate si sa capete trasaturi fizice specifice barbatilor. Majoritatea ectomorfilor se afla la varsta adolescenti, varsta la care pot lua destul de usor in greutate atunci cand antrenamentul, dieta si orele de odihna sunt respectate si sunt gandite special pentru tipul lor somatic. Eu de exemplu, un fost ectomorf la varsta de 15 ani aveam aproximativ 56 de kilgrame si cam 1.75 inaltime. In 2 ani de antrenament cu o dieta (imi aduc aminte si acum ca dieta mi-a fost conturata de unul din colegii de la sala care pe vremea aia lucra RPG) adecvata si ceva suplimente nutritive, am ajuns la 82 de kilograme curate, dupa o perioada de definire. Bineinteles, de atunci cresterea mea in greutate a fost mult mai mica, insa ce voiam eu sa subliniez este ca in perioada adolescentei este momentul in care exista o explozie de hormoni de pe urma careia micii culturisit pot profita. Orice ectomorf trebuie sa fie constient de faptul ca rezultatele vor fi destul de lente, chiar daca respecta intocmai sfaturile in legatura cu alimentatia si antrenamentul pentru tipul lor somatic. Foarte multi dupa 1- 2 luni de antrenament, perioada in care rezultatele sunt foarte slabe, se descurajeaza si renunta. Aceasta este cea mai mare greseala pe care practicantii incepatori al acestui sport o fac.

Antrenamentul unui ectomorf

Cum spunea si Cristi Margarit (una dintre persoanele de la care am avut de invatat foarte multe lucruri despre dieta si antrenamente), cea mai mare problema a ectomorfilor este cea hormonala, de aceea antrenamentul lor trebuie sa fie bazat in special pe exercitii care vor stimula secretia de hormoni anabolici. Ca idee, un ectomorf va utiliza greutati medii si va efectua intre 8 12 repetari pentur fiecare serie. Un alt lucru, greseala de fapt despre care trebuie sa vorbim este ideea preconceputa precum ca ectomorfii nu au voie sau nevoie sa faca exercitii cardio. Total gresit, exercitiile cardio sunt binevenite pentru orice tip somatic, singura diferenta in cazul ectomorfilor fiind aceea ca ei vor trebui sa le efectueze la o intensitate mai redusa.

Alimentatia unui ectomorf


In general ectomorful trebuie sa aiba o alimentatie variata, bazata in special pe proteine de calitate, grasimi si carbohidrati. Sunt recomandate si legumele si fructele insa in cantitati mai mici deoarece acetea contin mai putine calorii. Un lucru foarte important, sunt suplimentele nutritive. Orice ectomorf are nevoie de ele. Stiu ca foarte multe persoane nedocumentate confunda suplimentele nutritive cu steroizi sau alte lucruri nocive, insa despre acest lucru vom vorbi intr-un alt articol si acum ma voi rezuma a spune doar ca suplimentele nutritive nu sunt altceva decat alimente bogate in anumite substante, dar in cantitati mai mari decat alimentele normale ar contine. Cu alte cuvinte, o masura de 25 grame proteine este echivalentul a 10 oua (este doar un exemplu pentru a va da seama mai bine ce incerc sa spun). Daca ar fi sa fac o recomandare in materie de proteine, recomandate pentru ectomorfi, aceasta ar fi fara indoiala Milk & Egg. Un ultim sfat pentru ectromorfi: mancati, odihniti-va, antrenati-va si evitati accidentarile si supraantrenamentele. Mult succes!

What are some good bodyweight exercises for a ectomorph?


want to not be lazy this summer and start getting fit! But I don't have enough cash for a gym membership so I don't have any equipment. Except 2 10 pounds weights? That's it. But my goal is to look healthy and not like a twig, I'm not trying to be ryan reynolds or anything! I have the stereotypical small skinny asian frame, and I'm trying to look bigger? I need a workout plan. I also don't know what types of foods to eat, and im not sure if im going to have the money to keep buying them every week. How do people do it! :)

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Start doing pull-ups and chin-ups to build up your back muscles. The difference is in the grip (pull-ups your palms are facing away from you and chin-ups your palms are facing towards you). Doing these exercises will strengthen your back and arms, and the great thing about this is all you need is a bar to pull yourself up with. You can just go to a playground and use the monkey bars they have there. Start out with doing at least 8 pull-ups/chin-ups. When you can easily do 8, try to do another set of 8. When that gets easy, try knocking out 3 sets of 8. When you can do that, do 3 sets of 10. As far as your 10 lb weights, you can shadowbox while holding them in your hands. Punching with weights is great for strengthening your arms, pecs, back, and midsection. Start out slowly and work on form instead of trying to go for power. Try to shadowbox for a minute straight at first, then work your way up to 3 min. When you can do this for 3 min easily, try doing three 3 minute rounds of this with a minute rest inbetween. As your endurance gets better, shorten the rest inbetween rounds to 30 seconds instead of a full minute. For a healthy diet, you will want to eat plenty of fruits and vegetables. Eat as many different types of fruits and vegetables as you can every day, the greater the variety the better it is.

Start out with these basic exercises and add in some cardiovascular exercises (running, cycling, skipping rope, etc.) and you'll start looking healthy in no time. Good luck to you!

3 years ago

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Home / Fitness / Build & Grow Muscles / Exercises to Build Lean Muscle / Exercises for Ectomorph

EXERCISES FOR ECTOMORPH

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Jun 1, 2011 | By Stephanie Romo Stephanie Romo has been a freelance writer since 2010. She writes about fitness, health and nutrition for several websites. Romo is an American Council of Exercise-certified personal trainer and has earned a Bachelor of Science degree in kinesiology with an emphasis in clinical exercise science from California State University, Fullerton. Romo currently is working on a second degree in nursing.

Photo Credit Liquidlibrary/liquidlibrary/Getty Images The ectomorph body types is long, lean and typically small-framed. While those with this body type burn calories easily, they typically struggle to put on muscle mass. While building a muscular frame may be more difficult for these lanky body types, it is certainly not impossible. Each exercise below should be performed in sets of two with six to eight repetitions, resting two minutes between sets.

Lower Body and Abdominal


The key to increasing muscle mass in ectomorphs is intensity. For your lower body, think squats, calf raises and crunches. Make these traditional body-weight exercises more intense by incorporating additional resistance, such as dumbbells, barbells or other gym machinery. For example, performing squats with a barbell resting on your shoulders makes the exercise more intense. Performing crunches on an decline bench challenges your abdominals to work against gravity. Utilizing a leg press machine to perform calf raises adds more weight than body weight alone. The greater the resistance, the more effective each exercise is.
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Upper Body
An effective method to increasing muscle in the upper body is to use variations of traditional exercises. Instead of a performing regular pushups on a hard surface,do them on a stability ball. Replace machines at the gym with free weights or resistance bands. Machines tend to restrict movement and lessen the load on the muscles that typically stabilize movements, while bands and dumbbells challenge the stabilizers

throughout the movement. By tweaking your favorite exercises, you can challenge your muscles in new ways.

Cardio
Unlike other body types, ectomorphs require little cardiovascular exercise to stay slim. Because of this, you may tend to spend less time on cardio, but you could be cheating your heart out of the benefits. Cardiovascular exercise is important for heart and vascular health, and should be performed for a minimum of 30 minutes each day. Build cardio into your muscle training regime; a 30-minute hike through hilly terrain or a power walk on the beach builds lower-body muscle while providing heart-healthy exercise.

Calories
Rapid calorie burn is the main contributing factor to the lean appearance of ectomorphs, so consume enough calories if you want to add lean mass to your body. Although it varies based on age, gender and activity level, a typical person should consume around 2,200 calories to maintain weight. If your goal is to add lean muscle mass, increase your caloric intake accordingly. Frequent snacking combined with three well-rounded meals can help most ectomorphs achieve an adequate caloric intake.
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Fighting the Skinny Gene: A Workout for Ectomorphs


B Y L . K . R E G AN

You've tried just about everything you can think of. You're in the gym almost every day, lifting every pound you can every way you can, but you just can't seem to bulk up. You don't want to resort to illegal substances, so you feel stuck at skinny. Chances are you're an ectomorph. Ectomorph isn't a bad word, it's just one of the three basic body types: Ectomorphs are thin and don't retain either fat or muscle easily; endomorphs are prone to both fat and muscle; and mesomorphs are a balance of the two, with some fat and muscle retention. Ectomorphs who want to build bigger, sculpted bodies face an uphill battle. But don't despair-it's far from a lost cause. To get the skinny on getting less skinny, RealJock.com talked to Devin Wicks, ACE, AFAA, a fitness operations director at the University of California, Berkeley, and specialty strength coach for some of the University's premier sports teams, and asked him for advice on building a training regimen that will help ectomorphs safely build more muscle for the long term. Then we talked to Emily Bender, a certified nutrition consultant, author, and member of the faculty of the Hawthorn Health and Nutrition Institute, who gave us tips for eating to support Wicks' exercise program (and your health in general). But first, a qualifier: Both Bender and Wicks point out that there are limits to how much you can change your body. If you're ectomorphic, you're not going to look like vintage Arnold, no matter how many bicep curls you do. Genetics play a huge role in the shape your body takes, and that's that. So along with diet and exercise, you should also incorporate a program for self-acceptance, understanding that your primary goal in working out should be to have a healthy body and mind to match, not to achieve an unattainable look. The Exercise Plan: Bulking Up Through Periodization If you've been trying to bulk up, you've probably been lifting as much weight as you can as often as you can. Ironically, Wicks says, this approach actually works against you, because it never gives your muscles time to recover. Instead, you want to devise a periodized program, in which you vary the intensity of your workouts

over a set period of time, with mechanisms for checking your progress. The key to this program is to alternate periods of different degrees of muscle breakdown with periods of active recovery, in which you still work your muscles, but lightly enough to allow them to rebuild. You want to constantly present your muscles with different stimuli, so that they are breaking down and rebuilding in a variety of patterns; this will lead to maximum muscle development, with greater resilience. Getting Started: Calculate Your Rep Max To start a periodized program, you'll need to calculate your "one rep max" to get a baseline for measuring your progress. This is the maximum amount of weight you can lift in one repetition, such that if you tried to do a second repetition with the same weight, you would be unable to keep good form. That said, it's dangerous to try to find that amount of weight by trial and error, so Wicks recommends you find the amount of weight you could lift for no more than eight to 10 repetitions, and then plug that number into a one rep max calculator. These are easily found online. For example, check out the One Rep Max Calculator. Obviously, your one rep max will vary by exercise; for example, you can bench press more than you can lift in a reverse fly press. So for each exercise you use in your workout program, you will need to recalculate your one rep max. Now on to the program. Pick a series of exercises you feel comfortable you can do for a couple of months, hitting the gym to strength train three to work times per week. To get started, use your existing exercise regimen or develop a new one using the basic building blocks, such as bench press, squats, bicep curls, and so on. Just make sure you put together a group of exercises that cover all of your major muscle groups. (Want some new exercise ideas? Check out RealJock.com's Strength Training section). For each exercise, you want to determine your heavy weight, medium heavy weight, medium weight, and light weight: 1. Heavy weight: Also known as your sub max, this is a weight slightly less than your one rep max. Find the weight for this exercise at which you will reach fatigue in five to eight repetitions. Remember, fatigue means that you could continue to lift the weights, but not without compromising your form. Medium heavy weight: One degree lighter than your sub max is called your medium heavy weight. This will be a weight at which you will fatigue in eight to 10 repetitions. Medium weight: One weight lighter than your medium heavy weight is your medium weight. This will be a weight at which you will fatigue in 10 to 12 reps. Light weight: One weight lighter than your medium weight is your light weight. The will be a weight at which you will fatigue in 12 to 15 reps.

2. 3. 4.

Now that you have your weight levels, follow the periodization program below, alternating muscle groups through the week.

PERIODIZED WORKOUT PROGRAM

Month 1

Week

Weight Level

Sets

Repetitions

Week 1

Medium

3-5

10 - 12

Week 2

Medium heavy

3-5

8 - 10

Week 3

Light

3-5

12 - 15

Week 4

Heavy

3-5

5-8

Month 2

Repeat Month 1 exercises and repetitions, but increase each weight level by 5 to 8 percent. For example, if you were using 200 pounds for your light weight set in Month 1, you will use 210 pounds for your light set in Month 2; if you were using 250 pounds for your heavy set, you will increase that weight to 270 pounds. At the end of Month 2, recalculate your one rep max and check your progress.

Months 3 and Beyond

You can adapt this program for another two-month block and beyond. Just pick a different set of exercises than your previous two months, again covering all of the major muscle groups, and recalculate your weight levels. And this is only the beginning. Wicks provided us with a simple version of a periodized program, but they come in many versions and forms. Once you start seeing the results, you'll find there are endless variations you can try.

Sidebar on Eating Right: Nutrition Tips to Maximize Your Gains All of that heavy lifting won't be easy; you need to sustain your periodized program with an appropriate diet. As with the exercise program, you should start with a baseline. Metabolic dysfunction can underlie persistent issues with body mass. In particular, Bender suggests testing for a blood sugar imbalance. Many people are insulin resistant, which prevents energy from getting to their muscles because their cells have become desensitized to insulin and so are not taking up sugar. This situation can be caused and exacerbated by diet; the more refined simple sugars you eat, the more insulin your body produces, and the more resistant your body becomes. We'll provide some dietary solutions below, but you might want to find out where your insulin stands now. A glucose tolerance test from your doctor, combined with an insulin level test, can detect this issue. Both are commonly performed diagnostics. If you do find that you have a significant blood sugar imbalance, ask your doctor for help in solving it. Even if you have a metabolic clean slate, you still want to eat right to support your exercise regimen. Bender offers the following tips for eating properly to support a periodized workout program-some of which may surprise you. 1. Avoid refined carbohydrates: This includes white sugar, white flour, and most baked goods. Often called "empty calories," these foods lead to the fastest increases in blood sugar and offer nothing good in return.

2.

3.

4.

Bender says they're worse even than that; they're negative calories, because not only do they provide no nutrients, but they also force your body to expend additional nutrients digesting them. Avoid trans fats: Food labelling now identifies these little devils, which interfere with your blood sugar metabolism, raise your bad cholesterol, lower your good cholesterol, and clog your arteries. In other words, they significantly raise your risk of heart disease. (They're so bad, in fact, that New York City just banned restaurants from serving them.) Don't skimp on the healthy carbs: Think fruit, whole grains, and vegetables. Bender says that if you are eating a plate of food, half-yes, half-of the plate should be made up of vegetables. See The Truth About Carbs for more details on what types of carbs you should eat. Don't cut out protein or fat: Good news for fat lovers! You should always eat your carbs, of whatever form, with protein and fat rather than alone. Eating fat with fiber slows down the absorption of sugar in the body, allowing energy to reach your cells and helping with the absorption of minerals. For example, Bender recommends you eat apples with a little cheese and put a modest amount of butter on your broccoli. You need protein to build muscle, but it matters where you get your protein. Bender says that animal proteins provide the best protein source, especially if you eat organic and free-range meats. Also, the vitamins A and D in the butter and cream that you put on your vegetables are fat soluble-they are only found in fatty foods-and they efficiently escort minerals into your cells. So have a steak (in moderation) and put a pat of butter on your spinach.

For more nutrition information, you can reach Emily Bender on the web at Gourmet Helping Nutrition Consultation.

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Read more: http://www.livestrong.com/article/460167-exercises-for-ectomorph/#ixzz2PkCNZyk4

Calculate your calorie requirements


B Y N I K K I M C D O N AL D

You know you need a certain percentage of proteins, carbs, and fats to reach your fitness goals, but in order to turn those percentages into meaningful portions of chicken, pasta, and cheeses you first need to determine how many calories you need to consume in a day. In other words, before you can begin slicing the pie, you need to know how big it is. "The number of calories you need each day," says San Francisco-based registered dietician and nutritionist Manuel Villacorta, "is based on your total energy expenditure, which is determined by three things: your resting metabolic rate, lifestyle, and exercise level." Clear as mud, right? Villacorta helped us break it down. Resting Metabolic Rate Your brain, immune system, musclesevery organ in your bodyneeds energy, or calories, to function. Your

resting metabolic rate (RMR), or metabolism, is the amount of energy your body burns just to stay alive. Whether your scale shows it or not, you burn a lot of energy just by livingyour RMR accounts for 60 to 70 percent of your total energy output, says Villacorta. RMR is based on such factors as age, gender, body composition, weight, and even genetics. As you grow older, for example, you decrease muscle mass and your metabolism decreases, which is why you gain weight as you age. You can measure your RMR by breathing into a machine called an indirect calorimeter, which measures the oxygen that the body consumes and calculates the number of calories your body burns at rest each day. Some gyms offer this service. One way to get a rough idea of your metabolism, says Villacorta, is to determine your ideal weight and add a zero to the end of it. For example, if you're fit and weigh a healthy 175 pounds, 1,750 would be your metabolism. If you weigh 175 pounds, but are 25 pounds overweight and really should weigh 150 pounds, then you'd use 1,500 as your RMR. Lifestyle Lifestyle is also key to determining how much energy you burn in a day. Are you sitting at work most of the day? Standing? Working construction? Say your RMR is 1,750 and you sit at a computer all day. In this case, you'd want to add about 20 percent, or an additional 350 calories, to your RMR for a total of 2,100 calories used up each day working and surviving. If you're more active, you'd add between 30 and 50 percent, and if you're super active, like a construction worker, you'd add 60 to 80 percent to your base RMR. Exercise Unless you're a couch potato whose idea of working up a sweat is reaching for the remote, you'll also need to factor in how much energy you burn through exercise to determine your total energy expenditure for a day. The number of calories you'll burn through working out is impacted by the frequency of your workouts, the intensity of your workouts, and your body weight. You can consult a trainer at your gym to help you determine how much you burn in a workout, or, if you don't have easy access to a trainer you trust, you can also use a heart monitor. If you choose to use a heart monitor, be sure to buy one that tracks how many calories you burn in a workout, advises Villacorta, as not all of them do. Using the heart monitor, keep track of how many calories you burn per workouteach time you work outfor one week. At the end of the week, add up your total calories and divide by seven days to find out how many calories you burn on average per day as part of your exercise routine. For example, if you generally exercise on Monday, Wednesday, and Friday, and on those days your heart monitor shows that you burn 500 calories, 600 calories, and 600 calories, respectively, then simply add those numbers up to learn that you burn 1,700 calories per week through exercise. To figure out how many calories you burn on average each day through exercise, just divide by seven days for a total of 243 calories burned daily. Determining Total Energy Expenditure To determine your total energy expenditure, you'll need to add the amount of calories you burn in a day by exercising to your RMR (adjusted to account for your lifestyle, of course.) So, going back over our earlier calculations, if your RMR is 1,750, but you work at a computer all day, you'll add 350 calories (20%), to your RMR for a total of 2,100 calories. You're not done here though. If, through exercise, you burn an additional 243 calories per day, you'll need to add 243 to 2,100 for a total energy expenditure of 2,343 calories.

Slicing the Pie After you've figured out your total energy expenditure per day, you can begin to determine exactly how many of the calories you take in each day should be composed of proteins, carbs, and fats. Villacorta offers an example. Say your total energy expenditure for the day (the amount of calories you need) is 2,500 calories, you're 5'8" tall, and you weigh 152 pounds. If you do a lot of strength training to build muscle, proteins are of prime importance, so you'll want to start by figuring out how many proteins you need (See the related article "Following the Protein Craze" below to determine how much protein you need). Serious weight lifters want to consume one gram of protein for every pound they weighthe maximum amount of protein you should eat in a day. In this case, you'll need about 152 grams of protein as part of your daily diet. How many calories is that? Considering that a gram of protein equals four calories, multiplying 152 by 4 shows that 608 of your daily caloriesabout 24 percentshould come from protein. You still have 1,900 calories left. If 24 percent of your overall calories are coming from protein, you'll want to divide the remaining 76 percent between carbs and fats. To stay fit and build muscle, 20 percent of those calories should come from fats and 56 percent should come from carbs. How many grams of carbs does that mean you need? As with protein, you get four calories for every one gram of carbohydrates you consume. For every gram of fat, you get nine calories. You can estimate how many grams of each you need by knowing your percentages. Do the math and you should wind up with 350 grams of carbs. Divide the remaining 500 calories by nine for 55.5 grams of fat. Your final diet, in this hypothetical case, should include 152 grams of protein, 55.5 grams of fat, and 350 grams of carbs for the day. Now that you know how to work the equation, just run the numbers for yourself, says Villacorta, and you'll soon start seeing results. Nikki McDonald is a freelance writer and editor based in Minnesota. She has previously worked as the editor in chief of Digital Photography magazine and executive editor of MacAddict magazine, among others. Manuel Villacorta is a registered dietitian/nutritionist located in San Francisco, California, providing nutrition counseling in weight management and various nutrition-related topics. He can be found on the web at http://www.mvnutrition.com.
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Finding balance: Carbs, fat, and protein


B Y N I K K I M C D O N AL D

Remember when you struggled over equations in math class thinking, when am I ever going to use this stuff in real life? What if your teacher had told you that figuring out the correct percentages of carbohydrates, fats, and proteins you need to consume a day could help you outrun bullies or hold your own on the playground? We're guessing most guys would have probably wound up as incredibly fit math teachers. While it may be too late for a lucrative career in math, it's not too late to get in the best shape of your life determining the correct balance of proteins, carbs, and fats isn't as hard as you think. "As a general rule," says Manuel Villacorta, a registered dietician and nutritionist based in San Francisco, "the average healthy guy looking to maintain his physique and stay fit needs to have about 10 to 35 percent of his daily calories coming

from protein, 45 to 60 percent from carbohydrates, and 20 to 35 percent from fat." Of course, who wants to be average? Villacorta, who works with athletes every day to help them set up tailored nutrition plans, gave us the skinny on just how many carbs, fats, and proteins you need to eat each day according to your goalswhether you're looking to build muscle or run a marathon. Building Muscle If you're into strength training and want to pack on the pounds of solid, lean muscle, you'll want to throw an extra steak on the grillalthough you'd be better off with a leaner meat such as chicken or salmon that's low in saturated fats, warns Villacorta. As you may have guessed, extra protein is key to building muscle and should account for between 20 to 30 percent of the calories you consume each day (to calculate your total daily calorie requirements, see the related article "Calculate Your Calorie Requirements" at the end of this article). What might surprise you, however, is that you will also need to boost your carbohydrate intake slightly. (Sorry, but your fat percentage remains the same at about 20 to 25 percent, so stop eating those Krispy Kremes on the way to work.) "Many of the bodybuilders I see are so focused on loading up on proteins that they're not getting enough carbs," says Villacorta. "Bodybuilders should be getting at least 50 percent of their calories from carbs, which are just as important as proteins." Why the emphasis on carbs? Carbs give your body the fuel it needs to function. If you're not getting enough carbs, your body takes the protein it would have used to build muscle and repurposes it as fuel. By increasing your carbs to between 50 to 60 percent of your daily calories, you allow your protein to be used for what God intendedbuilding enormous pecs. If you've got the calculator out trying to determine how these percentages translate into real food, Villacorta offers some help: If you're doing light muscle training, you should eat from 0.7 to 0.9 grams of protein for each pound you weigh. If you're more serious about bodybuilding and packing on muscle, plan on putting away one gram of protein per pound of bodyweight, which is the maximum amount of protein you can eat in a day and still see the benefits of muscle growth, says Villacorta. Sure, you can eat more protein, he adds, but it hasn't been proven to do you any good, and it may even put unwanted strain on your kidneys and other organs. What's almost as important as how much protein you eat, however, is when you eat it. "For bodybuilders," Villacorta insists, "the post-workout meal is key." By eating right after you exercise, you take advantage of all the blood flowing to the muscleseat a big meal before lifting and all of that blood shifts to your intestines to help with digestion, leaving your muscles high and dry. Within a half hour of working outsome research even says within 15 minutesyou should eat a meal that contains a three-to-one ratio of carbs to proteins, says Villacorta. For a good post-workout meal, he suggests eating a yogurt, which gives you 15 grams of carbs and eight grams of proteins, and an apple, which supplies an additional 15 grams of carbs. A simple cheese sandwich on wheat bread could also do the trick. Villacorta stresses that athletes don't need supplements to meet their daily protein requirements. "You can get the same thing by eating food," he says, "and it's a lot more fun." Going the Distance Training for a marathon? Then get ready to pile on the carbs, because you're going to need them. "It's OK," says Villacorta, "for ultra endurance athletesthose planning a six-hour bike ride or training for a triathlon, for exampleto get up to 70 percent of their calories from carbs, depending on the intensity of the workout." Endurance athletes need extra carbs to ensure that their muscles have enough glycogen in storage to keep them runningliterally.

As is true for weight lifters, when you get your carbs is just as important as how many you get. Unlike for weight lifters, however, the pre-workout meal for endurance trainers is just as key as the post-workout meal. Not only that, but Villacorta advises that you eat while working out as well. At the pre-workout meal, endurance athletes want to eat between 0.5 grams to 2.25 grams of carbs for every pound they weigh, depending on when they eat the meal. If you were eating one hour prior to exercise, says Villacorta, you'd eat 0.5 grams of carbs per pound of bodyweight. If you were going to eat two hours before you exercise, then you'd eat about 0.9 grams of carbs per pound of bodyweight. The further in advance of your workout you eat, the more carbs per pound of bodyweight you should eat. Say, for example, you weigh 150 pounds and you're eating your pre-workout meal two hours before you plan on exercising. You'd need to eat about 135 grams of carbs, Villacorta says, which you could get from combining a fruit shake made with a banana and 10 ounces of orange juice with a peanut butter and jelly sandwich made with two tablespoons each of all-natural peanut butter and jelly spread between two slices of wheat bread. It's also important to continue feeding your body while you exercise so your muscles don't run out of fuel midway through. Villacorta recommends eating between 30 and 60 grams of carbs for every hour of training to improve your performance. That may sound like a lot especially when you're sprinting for the finish linebut Villacorta recommends carb-laden gels, bars, or beverages, such as Gatorade or Cyotmax, that are easy to eat or drink on the go. For the post-workout meal, endurance athletes need to put back all the carbs they used up while exercising in order for the body to recover quickly for the next workout. "It's important," says Villacorta, "to eat about 0.75 grams of carbs per pound of bodyweight within 30 minutes after you finish your exercise. Two hours later, you'll want to follow up with a post-post-workout meal consisting of about 0.75 grams of carbs per pound of bodyweight." Why the strict timetable? It's been proven that these amounts replenish glycogen the most effectively, says Villacorta. Within 30 minutes after exercising, for example, blood is flowing to your muscles and your cells are hungry for glycogen. Because muscles are capable of absorbing more insulin at this time, they're better able to help deposit glucose back into the cells. Overall, if you are participating in endurance sports, you should feel free to load up on carbs, with at least 60 to 70 percent of your daily calories coming from carbs alone. Round out your daily diet with 20 percent of your calories coming from proteins, and between 10 to 20 percent coming from fats. It's that simple. Nikki McDonald is a freelance writer and editor based in Minnesota. She has previously worked as the editor in chief of Digital Photography magazine and executive editor of MacAddict magazine, among others. Manuel Villacorta is a registered dietitian/nutritionist located in San Francisco, California, providing nutrition counseling in weight management and various nutrition-related topics. He can be found on the web at http://www.mvnutrition.com.

truth about carbs


BY H. K. JONES

With gay men from Chelsea to the Castro swearing off carbs, it's obvious we're in the midst of yet another crazy diet fad. The current craze involves several different diets that are variations based on the same core beliefcarbohydrates are evil and make you fat.

Low-carb diet books like Atkins, Sugar Busters, and Protein Power have all topped the best sellers lists, and from restaurants to supermarkets, there are plenty of low-carb products out there encouraging weightconscious men to jump on the bacon and cheese bandwagon. But before you swear off pasta and potatoes forever, you need to learn the truth about carbs and the health dangers of knelling before the low-carb altar. Diet Dangers Critics of low-carb dietsincluding most health professionals, nutritionists, and members of the medical field have significant concerns about their healthfulness. And it's no wonder. Medically dangerous, unsustainable, and nutritionally unsound, low-carb diets have more than just a few flies in their ointment. It's important to understand that low-carb plans are essentially just low-calorie diets. None are advertised that way. In fact, the diets encourage weight watchers to eat as much as he wants of a particular food. Nevertheless, these diets prescribe a daily caloric intake that is well below average requirements. There is not some magical transformation of your internal pathways due to the "special combination" of the foods eaten. A low-carb diet, like any low-calorie diet, will certainly help you shed pounds, but cutting out carbs is a far cry from a long-term health solution. Most low-carb regimens are loaded with saturated fat, cheering you to eat as much meat, butter, and cream as you want. Yikes! Numerous scientific studies have shown that diets high in fat and saturated fat can increase your risk of heart disease. Low-carb diets also severely limit your intake ofyou guessed it!&151;carbohydrates. Excluding fiber-rich fruits, vegetables, and whole grains, and all their proven health benefits (including a reduced risk of cancer and heart disease, and enhanced immune protection), is certainly not going to help you look or feel your best. What you may feel is woozy and weak, as there is the dangerous possibility of throwing your body into ketosis. What's ketosis? If your carbohydrate intake is so low that the glucose needs of your brain are not met, your body will burn fat incompletely to produce a substance called ketone, which is a substitute brain fuel. This can cause light-headedness, nausea, and bad breath. Last but not least, there is the glaring fact that for athletic males participating in sports and athletics, there is no better way to trash your performance than cutting your carbs Carbs Done Right Your body needs carbohydrates for energyperiod. Carbs provide your body not only with the fuel it needs for physical activity and peak performance, but also for proper organ function. While it may be true that easily digested carbohydrates from white bread, white rice, pastries, and other highly processed foods may contribute to weight gain and interfere with weight loss, the same cannot be said about all carbs. Carbohydrates should provide 45 to 60 percent of your total calories, and fiber-rich sources including lots of fruits, vegetables (all types and varieties are good for you), and whole grains should provide you the bulk of your carb calories. For optimal health, get your grains intact from whole foods such as whole wheat bread, brown rice, whole-grain pasta, and other interesting grains like quinoa, whole oats, and bulgur. Be careful of foods labeled "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," and more. They may sound whole grain, they may even look whole grain (FYI: color is not an indication of whole grain), but to find out the whole truth you need to check out the ingredient list. Look for one of the following whole-grain ingredients first on the label's list: brown rice, bulgur, oatmeal, whole oats, whole rye, whole wheat, wild rice, and whole-grain corn. Also use the nutrition facts label and choose products with a higher percent daily value for fiber, as it is a good clue to the amount of whole grain in a product. H. K. Jones is a registered dietitian, freelance writer, and nutrition professional based in Washington, D.C.

Ectomorph Workout Routine for Rapid Muscle Gains


3 Biggest Skinny Guy Mistakes You're Making. Click Here to Avoid Them! The main mistake made by ectomorphs/hardgainers is, we mimic bodybuilding workouts created by bodybuilders for bodybuilders and expect them to work for our skinny body type. What we must understand is that our genetics our different, therefore we should take a different approach toward training. This is why I have created this short post on a great ectomorph workout routine that will allow you to gain muscle mass at an explosive rate despite your naturally scrawny body type. Here are a few tips on making this ectomorph workout routine more effective. Associating these small rules will allow you to pack on muscle mass 2-3 times faster than the average hardgainer. 1.Eat, Eat, Eat You should be consuming 18-24 times your body weight in calories. 2.Train Legs Training your legs regularly will increase overall muscle mass while allowing your body to produce more muscle building hormones such as HGH and Testosterone. 3.Consume enough protein Most people can build muscle with 1 gram of protein per pound of bodyweight, ectomorphs on the other hand need double that amount. This ectomorph workout routine consists of 6 heavy compound lifts. These compound lifts will allow you to target multiple muscle groups at once while causing enough stress to each in order to force it into growth. This ectomorph workout routine should be performed 3-4 days per week or once every other day for best results. When performing this workout your main focus should be progress. So long as you continue to become stronger, add reps, add sets, or decrease the rest time in between exercises, you will continue to grow. Ectomorph Workout Routine: Pull ups/ Chin ups 412 Dips 4 x 12 Deadlifts or Squats 4 x 12 Pendlay Rows 4 x 12 Flat Bench Press 4 x 12 Clean and Press 4 x 12 Following this ectomorph workout routine along with the 3 rules listed above on a consistent basis, you can expect to gain 2-5 pounds per week. As far as your diet goes, I recommend following a clean eating plan that consists of complex carbs, high quality protein, and natural fats in order to avoid packing on pounds of unwanted fat. Keep a workout log to keep track of progress so that you can assure that you are progressing with your lifts. Happy Lifting and Merry Christmas!

Ectomorph Workout Routine for Rapid Muscle Gains


3 Biggest Skinny Guy Mistakes You're Making. Click Here to Avoid Them!

The main mistake made by ectomorphs/hardgainers is, we mimic bodybuilding workouts created by bodybuilders for bodybuilders and expect them to work for our skinny body type. What we must understand is that our genetics our different, therefore we should take a different approach toward training. This is why I have created this short post on a great ectomorph workout routine that will allow you to gain muscle mass at an explosive rate despite your naturally scrawny body type. Here are a few tips on making this ectomorph workout routine more effective. Associating these small rules will allow you to pack on muscle mass 2-3 times faster than the average hardgainer. 1.Eat, Eat, Eat You should be consuming 18-24 times your body weight in calories. 2.Train Legs Training your legs regularly will increase overall muscle mass while allowing your body to produce more muscle building hormones such as HGH and Testosterone. 3.Consume enough protein Most people can build muscle with 1 gram of protein per pound of bodyweight, ectomorphs on the other hand need double that amount. This ectomorph workout routine consists of 6 heavy compound lifts. These compound lifts will allow you to target multiple muscle groups at once while causing enough stress to each in order to force it into growth. This ectomorph workout routine should be performed 3-4 days per week or once every other day for best results. When performing this workout your main focus should be progress. So long as you continue to become stronger, add reps, add sets, or decrease the rest time in between exercises, you will continue to grow. Ectomorph Workout Routine: Pull ups/ Chin ups 412 Dips 4 x 12 Deadlifts or Squats 4 x 12 Pendlay Rows 4 x 12 Flat Bench Press 4 x 12 Clean and Press 4 x 12 Following this ectomorph workout routine along with the 3 rules listed above on a consistent basis, you can expect to gain 2-5 pounds per week. As far as your diet goes, I recommend following a clean eating plan that consists of complex carbs, high quality protein, and natural fats in order to avoid packing on pounds of unwanted fat. Keep a workout log to keep track of progress so that you can assure that you are progressing with your lifts. Happy Lifting and Merry Christmas!

4 Serious Steps For An Ectomorph Workout


How many Calories Are you eating enough calories? So many ectomorphs get this wrong, they think they can follow the same diet plan their buddies in the gym are following and thats why they are not seeing weight gain.

The ectomorph has to eat more per pound of body weight than the average guy. There is some debate on the exact number but here is a good place to start. The skinny guy should multiply each pound of body-weight by 20-24. So if you weigh 150 lbs. times 20 equals 3,000 calories a day. This is where you should start, and if you dont see weight gain at this level than start adding 150 calories a week until you do. The other part of this equation is the diet break-down. Now most people would limit the carbohydrate intake so the diet based on percentages of calories a day would be 45% protein 30% carbs and 25% fat. Because the average guy is scared that carbohydrates will put on body fat. The ectomorph doesnt have to worry about that because of a high metabolic rate. So for the ectomorph I would start with a 40% protein 40% carbs and 20% fat. This should aid in packing on weight and muscle. You can always make adjustments to this as you see how your body responds. How much sleep is right Too many weight lifters under estimate the importance of rest and sleep. They put so much concentration on their training they end up hurting their gains because of lack of rest. When you are sleeping your system releases natural growth hormones that help build and repair muscle fibers that get broken down during your workout. Without this very important process that only happens when resting, the less you rest the less you gain. Of course the other side of the coin is too much sleep. Because an ectomorph has such a high

metabolism, it makes it more difficult to gain weight and muscle. Getting a solid 8-10 hours is sufficient rest to help your gains. Once you start to go over this amount, you risk hurting your gains. Remember you need to eat a lot of calories a day and you need to eat often. When we are sleeping we are not eating. If you sleep too long your body will start needing fuel to survive, remember that fast metabolic rate? While you are over sleeping, that is more than 10 hours your body is looking for energy to keep going and muscle mass is what it is going after. So you have to maintain a healthy balance between calorie intake and resting to make sure you are getting the optimal muscle building process. Full body workout Something that happens far too often for ectomorphs is following a workout that just doesnt address the needs of a skinny guy. The ectomorph will not benefit from a workout you find most bodybuilders doing these days. Its not their fault they just dont know any better. They go to the gym and follow what ever workout their buddies are doing. They see their friends packing on muscle each week and they cant figure out why when they look in the mirror after months of training they see the same body they had when they started. This is what makes most skinny guys give up, they believe that they just cant gain muscle, end of story. But it is just a matter of using the right exercises in combination with the right amount of reps and sets. You see, an ectomorph body type responds to compound exercises and a full body workout. Compound exercises allow you to get the most joints and muscle groups to work at the time. An example of a compound exercise is the squat. Think of all the joints and muscles involved when doing a squat. You have your hips, knees, and ankles involved, and at the same time your quads, glutes, back, hamstrings, and core are involved, and that is not even counting all the small stabilizing muscles that are connected.These are the types of exercises that an ectomorph thrives on. When you do a full body routine with compound exercises you will start to see muscle gain. Less is More What do we mean by less is more? Well this is a very important point to understand if you are a skinny guy. Because just like the skinny guy who is doing the wrong exercises by following his buddies he is also working out as long as they do. The problem is the ectomorph frame is not designed for a lot of stress. Your buddies might be putting in 2 or more hours during a workout and they might be doing this 4-5 times a week.

This is a disaster for the skinny guy. Because your frame and bone structure is smaller and frailer the amount of stress this type of workout will put on your body will assist in hurting not helping in any kind of muscle gain. Thats why for the skinny guy less is more. Your body will thrive on a 45 minute rout ine doing a full body workout with compound exercises like stated above 3 times a week. Your rest periods between sets should also be longer than the average guy. If you have only been resting for 30 seconds between sets while trying to keep up with your buddies you have probably noticed that you cant keep up with the rep level. Rest longer and make sure you are getting between 7-10 reps on each exercise for 3-4 sets. Forget about what your friends are doing and dont think of it as some kind of competitio n. You have to come to terms with your body type, when you do and start working out according to your body type you will quickly see gains. And isnt that really what you want. And think of it this way, how great is going to be when you are gaining muscle quickly and working out half as much as your friends. Soon they are going to becoming to you for advice on muscle building, and working out how sweet is that?

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Home / Fitness / General Exercise / Exercises to Strengthen Posture / How to Strengthen Joints & Ligaments

HOW TO STRENGTHEN

JOINTS & LIGAMENTS


2 1 COMMENTS PRINT

Mar 28, 2011 | By Carson Boddicker A writer since 2004, Carson Boddicker has been published in the "Arizona Daily Sun" and on SportsRehabExpert.com, ResearchReview.com and StrengthCoach.com. Currently he is editing his first academic paper on functional movement and injury likelihood. Boddicker is pursuing a double bachelor's degree in medical biology and sports physiology from Northern Arizona University.

Photo Credit Jupiterimages/Brand X Pictures/Getty Images Ligaments are cords of connective tissue composed primarily of collagen that bind one organ to another. Most frequently ligaments bind one bone to another, and in the process form an area of relative mobility, known as a joint or articulation. During sports, ligaments work together with tendons and other connective tissues to passively support joints. Likewise, the muscular system and brain coordinate the active support of joints. Together, the active and passive subsystems of the body provide the ability to swing a golf club, sprint up a hill, or ride your bicycle without injuring your body. As a great deal of stress is applied across joints of active people, it is wise to work to strengthen joints and ligaments.

Strengthen your Ligaments and Joints Step 1


Move frequently to strengthen your joints and ligaments. Keeping yourself locked in one position for more than 20 minutes can result in ligamentous creep, a permanent elongation of vital stabilizing ligaments, says Dr. Stuart McGill of the University of Waterloo. Combat creep by reminding yourself to change postures frequently and take miniature exercise breaks to stretch and strengthen muscles during the day.
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Step 2
Develop your active restraints. The body's active system of muscles and the nervous system that act to mobilize the joints in the body are best suited to protect joints and ligaments against forces of daily life. Develop your movement patterns like the squat, lunge, push-up and single leg stance to reduce strain on joints, says physical therapist Gray Cook.

Step 3
Train with resistance to improve the strength of joints and ligaments says sport scientist Mel Siff. Use multiple joint exercises like the push-up, pull-up, lunge, squat, and deadlift with moderate resistance for sets up to 12 repetitions for the best effect.

Step 4
Utilize eccentric exercises. The lowering phase of strength training, called the eccentric phase, recruits fewer muscle fibers, and can place healthy strain upon the ligaments, tendons and joints that more effectively develop resilience, according to Karim Khan, M.D. Try the eccentric heel drop to improve ankle and knee strength. Start at the edge of a step with only your ball of the foot in contact with the step. Push yourself to your tip-toes and slowly lower yourself over the course of six seconds. Repeat the exercise up to 15 times before resting. Repeat the series up to three more times.
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Read more: http://www.livestrong.com/article/173684-how-to-strengthen-jointsligaments/#ixzz2PkENXmYg

JOINT-STRENGTHENING EXERCISES
5

Jun 9, 2011 | By Matthew Schirm Matthew Schirm has worked in the sports-performance field since 1998. He has professional experience as a college baseball coach and weight-training instructor. He earned a Master of Science in human movement from A.T. Still University in 2009.

Photo Credit Thinkstock/Comstock/Getty Images Strengthening the joints of your body requires strengthening the connective tissues and muscles that support them. Participating in a well-designed resistance-training program will help you achieve this objective. Include exercises that target all your major joints, and progressively add resistance over time to achieve maximal strength. Consult a personal trainer to develop a program suited to you.

Ankle Exercises
The ankle joint is susceptible to ligament sprains, and strengthening the surrounding muscles is vital for minimizing your risk of injury. Strengthen the calf muscles -- the gastrocnemius and soleus -- by performing heel raises on a regular basis. Hold a barbell across your upper back or dumbbells at your sides to add resistance. Perform the resisted ankle flexion exercise using a resistance band to strengthen the muscles on the front of your lower leg.
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Elbow Exercises
Performing elbow and wrist extension and flexion exercises regularly will strengthen the soft tissues that support your elbow joint. Examples of elbow-extension exercises, which target the triceps muscles, include the brainbuster, triceps kickbacks and the triceps pressdown, and any variation of the biceps curl exercise targets the elbow flexors. Additionally, performing wrist curls and wrist extensions using a barbell or dumbbells strengthens the forearm muscles that attach to the inside and outside of your elbow, respectively.

Hip Exercises
As a ball and socket joint, the hips have more lateral and rotational mobility than the ankle and elbow joints, and a well-rounded strengthening program should account for this. The side-lying and standing hip abduction and adduction exercises target the muscles that move your legs sideways, away from the center of your body and toward the center of your body, respectively. A variety of classic exercises target the hip extensors, including the deadlift, the leg press, lunges, squats and step-ups. Finally, you can use a cable machine or a lever machine to provide resistance as you draw your knee toward your chest from a standing position to work the hip flexors.

Knee Exercises
Exercises that strengthen the knees include leg curls and straight-leg deadlifts, which target the three hamstring muscles on the back of your thighs, and leg extensions, lunges, squats and step-ups, which work the four quadriceps muscles, or quads, on the front. Additionally, several lower-leg muscles attach near your knee, so the ankle exercises mentioned previously can also help stabilize the joint.

Shoulder Exercises
The shoulder is the most mobile joint in your body, according to Susan Hall, author of "Basic Biomechanics," allowing for abduction, adduction, extension, flexion and rotation ranges of motion. Examples of exercises that act on the shoulder joint include the bench press, bent-over rows, the dumbbell fly, resisted external and internal rotation, lateral raises, the military press and the reverse fly.

Wrist Exercises
The same forearm exercises that help strengthen your elbows can also strengthen your wrists. Additionally, flexing the thumb side and little-finger side of your hand toward your forearm against external resistance can also help. Finally, holding dumbbells in your hands and repeatedly twisting your wrists in both directions strengthens the muscles that cross your wrists.
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Read more: http://www.livestrong.com/article/467270-joint-strengthening-exercises/#ixzz2PkEZfilw

Strengthening joints and joint health


7145

For the past week and a half I've been doing quite a lot of natural exercises. I am

helping my friend with clearing her land off trees and bushes in preparation for a pasture. That involves a lot of dragging, throwing, heavy lifting, pushing and pulling. I know I am doing great natural, probably quite primal, workout. My muscles are doing great - tired, sore, but no worrisome pain. Unfortunately I have noticed that my joints shoulders, elbows and wrists are quite quickly tired, hurting and even slightly swollen (one wrist). I am trying to be careful about the movements, not to do any movement obviously risky etc. So why the joints seem so weak? Looks like my muscles are pretty good, strong and ready for quite a workout, but the joints are behind. What can I do to strengthen and protect my joints better?
joints workout strength

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asked Jul 13 2010 at 18:45

Yoannah_offca 5,275521

8 Answers
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7147

Joints need a lot of movement, more than muscle, to adapt to a load. They also are typically slower than muscle and cardiovascular condition to improve. So you probably did too much, simple as that, even though other parts of your

musculoskeletal system are doing fine. Joints get in trouble because of: just simple overload: too much normal movement

relative overload: normal load on a biomechanically uncontrolled joint

To give an example for the latter: squats with the knee turning in (medial of the foot) causes rotatory and shear stresses that make the joint fail early. Correct squat form decreases the stress, and thus increases the joint capacity. Another reeason why your joints are hurting could be the result of training specificity: body tissue adapts very specifically to stress. Especially since your 'natural exercise' is very multi-planar and three-dimensional, and usually 'normal' exercise is more in a single plane. So how do you strengthen your joints? By gradually increasing the amount of movement and the load, but with an emphasis on higher reps. Use 'asymmetrical' and more three dimensional exercises, but be carefull, they are harder for the body to control. The better you get at these, the more your muscles will control your joints, in all possible movements, the less stress the joints will endure.
link|flag answered Jul 13 2010 at 19:16

Pieter D

11.4k22050
Why "higher reps"? Higher reps = lighter load = less strong joints and muscles. JJ Jul 14 2010 at 14:00 Jae, lighter load could mean less strong muscles, although that is not sure (see this paper: versita.metapress.com/content/6mw7288174365pg0 or this write-up from Clarence Bass cbass.com/LiftingWithEffort.htm). High loads are not necessarily bad for joints, on the contrary, but because of the inherent connective tissue properties, joints need more stimuli, more movement and more time. And you can't do a lot of reps with really high loads, so... Pieter D Jul 14 2010 at 15:18 just googled a minute and found this, which I agree with: strong40.blogspot.com/2009/08/ Pieter D Jul 14 2010 at 15:23

Increasing muscular strength will help fortify the joints. So, as with any sort of physical activity, when you are first starting out you do have to be careful, once it becomes a regular thing that your body (muscles) can cope with the joints are less prone to damage as the muscles help protect them. RobOct 29 at 9:11
7185

Do some mobility work. MDA did a series of posts on joint mobility that served as a good introduction. If you have the money/time/energy, I would suggest you check outMagnificent Mobility and Inside Out. These guys know their stuff. You can also find a lot of this information for free by Googling "Eric Cressey site:tmuscle.com" or "Starrett site:crossfit.com". Take a minimum of 10 minutes a day to do some mobility work. You will feel a HUGE difference. Ice after any activity that causes joint pain. I dislike ice packs. Here's what I do: wrap a kitchen towel around a large ice cube. Leave half the cube exposed. Rub the ice on your joint for 5 mins, using the back end of the towel to wipe off the water as the ice melts. Repeat every 2 hours, up to 5 times a day depending on how sore your joints are. Make sure you are using correct mechanics. Most people have poor mechanics IMO unless they work with a very good trainer. If you don't have access to a good trainer, you can learn a little bit by reading Starting Strength or by watching videos athttp://www.crossfit.com/cf-info/excercise.html#Exer. But the best thing is to get a GOOD trainer, not a typical trainer who works at a 24-HR Fitness. Check out the Gokhale methodbook on posture. If you do the mobility work and some strength training, your posture will improve, but this book was still a very good eye-opener for me. It pulled a lot of pieces together.

I'm guessing your diet is pretty good already. Obviously, avoid vegetable oils and grains and sugars, etc. Get plenty of sleep.

Supplements to consider: fish oil, magnesium. I'm ambivalent about high-dose fish oil, but I think it has its place in treating acute and chronic inflammation in the short run. In the long run, I tend to side with those that seek to keep total PUFA low (both n-6 and n-3).
link|flag answered Jul 14 2010 at 14:47

JJ

6,7591237

thank you! these are really good tips. I can't get a trainer, I simply can't afford it, but I will look into other sources to make sure I move correctly. Yoannah_offcaJul 14 2010 at 15:12 I freeze liter water bottles then rub in the affected area. polynesian_metal Jan 3 at 7:00
7205

In the short term, you either need to quit helping your friend or gut it out. I am actually in

a similar situation at work where I am doing a lot of work in tearing down a greenhouse but I have to use poor body mechanics simply because they are heavy awkward objects. My elbows and wrists hurt a bit because I have to pick up large pieces of metal/concrete and carry it at an odd angle for my wrists. So your complaints do not fall on deaf ears :o). In the long term, Jae spelt out a lot of what you can do to help. Scott Sonnon's Intuflow and Pavel Tsatsouline's Super Joints are great programs too. Super Joints is a book, I believe. You have three types of "muscles" (I am just going to use that term to keep things simple even though it's not 100% accurate). You have real muscles, major movers like your lat or glutes or triceps. These muscles contract or relax and cause muscle movement. Tendons are a connective tissue that connects these muscles to bones and helps in movement. These can get sore but they more often get tight. Your Achilles tendon is a common example and for a lot of newly barefoot runners, it will tighten up hard because of the increased workload. Lastly, you have ligaments which connect muscles to muscle and act as stabilizers. They don't contract or move weight but hold a joint stable to allow the major movers to do their work. Your knee and shoulder (rotator cuff) are two major examples. When you over-extend a ligament, it's not much of an issue. BUT when you over-extend it AND expect it to stablize the joint, THAT'S when you begin to see straining. You suffer from a sprain when the ligament is compromised and it reacts quickly to protect itself. For most people, the tinsel strength of those ligaments is more than the actual power in the major mover muscles so they will rely on the ligaments to provide support in unnatural positions (i.e. shrugging your shoulders up, putting extra stress on your rotator cuff). In the short long term (I love oxymorons), there are a few things you can be more aware of while doing the heavy work and even going forward. In terms of wrist position, your "neutral" position is when your thumbs point forward. Having your palms facing forward or behind you is actually a flexed position for your wrists, the least stress is when our palms are facing your side. I mention this because when you hold your hand in that position, you can see the natural position of the wrist, upright and not leaning in or out (if

your know fitness jargon, the wrist is not in flexion or extension). This is the strongest position for your wrist because it's in a neutral position and the stabilizer ligaments can stabilize at minimal length. In order to protect your shoulder, imagine you are holding a stick in both hands and you snap it in half, putting your wrists into a neutral position. When you feel your shoulder suck down into the socket, that's all "packing your shoulder" and you are allowing the stabilizers (your rotator cuff) to do their job without being compromised. If you have the mobility to use your shoulders in this position, you will actually feel a lot stronger. To avoid hyperextending your elbows, try to keep a slight bend in them when holding something heavy. We had a lot of sore elbows during my EMT training because people kept their arms completely straight during traction spliting. Lifting heavy weights, even doing partial reps and isometrics, can help strengthen your stabilizers long term but that won't help much today. Keep on keepin on and try to keep good form and eventually the crap work will be done.
link|flag answered Jul 15 2010 at 0:15

Joe

66225
thanks for really good explanation. I have tried to carry things as much as possible in this relaxed position for wrists, kind of naturally felt it should be the least problematic. I am glad it came naturally. Now I will have some time to relax and work on steady strengthening the joints and all around them. Yoannah_offcaJul 15 2010 at 3:32
7149

to strengthen and protect, Paleo wise? One example: when eating chicken, consume all the connective tissues, too - like the cartilage on thighs and drums. It's possible that can

nourish your own joints. You can buy cartilage in capsules, but this is probably better. Or make stocks and try to get the collagen etc that way. Otherwise, glucosamine caps might help. Maybe also chondroitin or MSM. Or topical capsaicin to relieve current inflammation.
link|flag answered Jul 13 2010 at 21:11

Ken

30316
I always eat the cartilage, since I was a kid. I guess it's not enough :) I will take it easy

in the following days, to give the joints time to rest. Yoannah_offca Jul 14 2010 at 1:24
158713

Go to the gym and use a machine that focuses on the joints. For me, I strengthen my wrists with dumb bells. I hang my wrist off the edge of my knee and use a weight while flexing up and down. This is the same concept that will help your joint pain relief. It could also be your shoes. You want a breathable light shoe that absorbs the impact.
link|flag answered Oct 29 at 8:54

Allendbrook 212
165813

Pavel Tsatsouline "Super Joints" and "Relax into Stretch", www.dragondoor.com Guy knows his stuff. And while your at it, kettlebells, notably swings, are the most functional and cross discipline applicable exercises known to man, IMHO.
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answered Dec 5 at 6:26

animaleater 3,101931
170524

hey yoannah, you could try this approach, 1. Correct exercise 2. Right foods 3. Rest 1. Correct exercise : I've been reading about the results of tai chi. It improves the flow of blood in the blood vessels through continuous movement helping in joint health. Also any other joint exercise that i have done, i have observed that they give best results when done slowly and steadily. 2. Here are some foods : Wild Salmon Almonds Papaya Apple Black Beans 3. Enough rest
link|flag answered Jan 3 at 6:55

scottmartinez2012 813
7152

get more help to lessen the work load.

-1

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3 Exercises for Stronger Joints



14K+

Prevent injury with these 3 joint-strengthening exercises.


Help prevent osteoarthritis by regularly doing a variety of exercises and maintaining a healthy weight, which puts less strain on joints, says Michelle Olson, PhD, a FITNESS advisory board member and professor of exercise science at Auburn University at Montgomery. Do three sets of each exercise four times a week, Olson says.

Leg Lifts
Targets hips and outer thighs

Lie on right side on floor with legs stacked, propping torso on right elbow, resting head on right palm. Keeping left leg straight, lift left leg as high as you can while maintaining a straight back and hold for one count; lower to start. Do 15 reps then repeat on opposite side. MAKE IT HARDER: Place a resistance band (like SPRI Mini Band, $5; spri.com) around your ankles.

Front Leg Lifts


Targets knees

Sit on floor with legs extended and recline torso 45 degrees, propping upper body up on forearms, then bend right leg, placing right foot flat on floor. Keeping left leg straight, raise left leg a few inches off floor, hold for one count, then lower to start. Do 15 reps, then repeat on opposite side to complete one set.

Calf Raises
Targets ankles

Stand on balls of feet on the edge of a step, heels hanging off the back. (For extra support, place one hand on a wall.) Lift left foot off step balancing on right foot, then lower right heel, hold for one count, then raise right heel above step, hold for one count. Return to start, keeping left leg lifted throughout. Do 15 reps then switch sides and repeat. Originally published in FitnessMagazine.com, June 2012.

Training The Hands


By Ross Enamait Published in 2004 Over the years, I have learned the importance hand training. As a young boxer, I broke my right hand three times. Each of the injuries occurred inside the ring. At the time, I was ignorant to the importance of hand training. I did not allow sufficient time for the bones to heal between fractures. My ignorance resulted in many months of frustration. An old saying states that hindsight is 20/20. Fortunately, I have learned from past mistakes. Rather than waiting for an injury to occur, I now preach a proactive approach to hand training. Proactive is defined as acting in anticipation of future problems, needs, or changes. This definition is important when considering a hand training routine. You train the hands to prevent future injuries. All fighters can benefit from a regular dose of hand training. The routines are brief, yet highly effective. By training the hands, forearms and wrists, you become less susceptible to injury. A ground fighter also uses grip strength to manhandle his opponent. Forearm and hand training does not require an investment in elaborate training devices. You can effectively train the hands with several low budget options. If you wish to compete without injury, I highly recommend a regular dose of the exercises below...

Low Budget Hand Training Options


Wrist Roller - Hang a weight from a rope and roll the weight up and down. Work the hands forward and backward. This movement is one of the best forearm strengtheners available. You can attach the rope to a dumbbell handle or any wooden dolly (even a broom handle). Choose a thick handle for an even greater challenge.

Rice Grip - Fill a bucket with rice and practice grabbing and twisting the rice in your hand. Forcefully grab the rice with each repetition. You can add a clockwise or counterclockwise twist to the movement to work the wrists.

Knuckle Pushups - Perform pushups from the knuckles. This movement is excellent for wrist stability.

Fingertip Pushups - A personal favorite movement of mine is the fingertip pushup. This movement is excellent for the hands.

Towel Pull-up - Hang two towels (or a rope) over a pull-up bar. Grab each side of the towel with one hand and pull yourself up to the bar. This exercise is deceivingly difficult. It will blast the forearms.

Door Grab - Stand directly in front of an open door. Grab it with one hand. Lean the body backwards toward the floor to generate resistance. Hold the door tightly to develop pinch grip strength. As your strength improves, you can "sit back" until the thighs become parallel to the floor (as illustrated). Work both hands evenly. When this becomes easy, you can hold a dumbbell in your non-working hand to increase the difficulty. You can also remove one or two fingers from the door grip. For example, you can work with simply your thumb and index finger.

Farmer's Walk - Grab two heavy dumbbells and walk for distance or time. Walk until you are unable to hold the dumbbells. This movement is an excellent finisher to a strength workout.

Sledgehammer - Sledgehammer swinging will blast the forearms, strengthen the core, and improve work capacity. You can purchase a sturdy sledgehammer at any hardware store such as Home Depot. Expect to pay approximately $2 per pound. You can swing the sledgehammer for repetitions or time. Many fighters swing the sledge against a tire for timed intervals equivalent to the length of one round (ex. 3-minutes). Alternate between left and right hand dominant swings (right hand one top vs. left hand on top). For example, swing the sledge 10 times from the right side, and then 10 times from the left side. Continue in this fashion. Allow one minute of rest between rounds. Start with three rounds, and work your way up to six.

Sandbag lifting - Sandbag training is excellent for grip strength. There are an infinite number of movements that you can perform with the sandbag. Two of the best include the Sandbag Clean and Press and Sandbag Shouldering. Both movements are sure to develop grip strength and total body power.

Hand Gripper - A quality hand gripper makes an excellent addition to any routine. I have a gripper in my car that I use regularly. When choosing a gripper, stick with a quality provider such as Heavy Grips.

Sample Hand Circuit


The exercises above do not take long to perform. You can always find time for a few minutes of hand training. I recommend 2 to 4 sessions per week. One effective option is to perform several movements as a circuit. These circuits are an excellent conclusion to a strength training workout. You can perform 1 to 3 complete circuits.

Towel Pull-ups Knuckle Pushups Fingertip Pushups Wrist roller Rice grip (each hand)

Perform one quality set for each exercise. Do not push yourself to failure or it will be impossible to finish the circuit. I recommend working to approximately 80% of your 1-set maximum. For example, if you can perform 50 knuckle pushups, stop at 40 reps. You can also include 2 to 3 days of sledgehammer and/or sandbag lifting.

I also recommend regular practice with the door grabbing movement. You can perform this movement sporadically throughout the day. A few minutes of practice will lead to considerable improvements in pinch grip strength (pinching together weight plates is another option). Learn from my mistakes. Make time for hand training.

About the Author - Ross Enamait is an innovative athlete and trainer, whose training style is among the most intense that you will find. Ross is committed to excellence and advancements in high performance conditioning and strength development. He has a sincere interest in helping today's athlete in their quest for greatness. Ross has authored several training manuals, and operates a training business in the New England area. Feel free to contact him at ross@rosstraining.com, and follow his regular updates at www.rosstraining.com/blog.

How do I increase my wrist strength for punching?


595

When I throw a punch, sometimes my wrist doesn't stay straight and I run the risk of
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spraining it. What kind of exercises can I do to strengthen my wrists so that my wrist isn't going to bend when I punch?
exercise technique punching

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edited Jun 18 '12 at 23:13

asked Feb 27 '12 at 23:36

Dave Liepmann 3,4241023

Paul 6614

You can strengthen your wrists with hand gyroscope 'powerball'. This helps me a lot doing badminton and knife fighting. Iaroslav Kovtunenko Feb 28 '12 at 8:38 1 Also check out the answers to building up grip strength. Matt Chan Feb 28 '12 at 20:36 Pikup a copy of John Brookfield's book "Mastery of Hand Strength". Lots of good information. Wayne In ML Jun 19 '12 at 1:13

10 Answers
activeoldestvotes
607

I feel there's a core issue here being neglected:


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11dow

When I throw a punch, SOMETIMES MY WRIST DOESN'T STAY STRAIGHT and I run the risk of spraining it. If I could highlight, underline, and make it flash, I would. Your issue here is not simply wrist strength (which, by the way, is not going to be corrected by simple strength training alone), but rather your form. Let me do my bold and caps thing again here to drive this point home: IF YOUR WRIST IS OUT OF ALIGNMENT, YOU RUN THE RISK OF SPRAINING YOUR WRIST Shocking, I know, but there's a key here: If your wrist is out of alignment. If it's not, your strike will be true, the impact will be absorbed down the long bones of the arm. I really can't stress this enough: you must work on your form before you can rely on your punch. So, let's break down a punch (not necessarily your punch; I don't have

n vote

any idea what you're studying, so I'll describe one method:

Hold your arm straight out in front of your chest, fingers pointing ahead at a stationary target. Curl your fingers from the furthest joint inward into your palm. Keep your thumb pointing straight up like you're giving your target a thumbs up.

Curl the thumb from the joint downward to rest on the first knuckle of the index finger. If you're looking straight down your hand, your thumb should be acting like an iron sight on a firearm. Align your wrist. The position of your thumb should make a small tendon at the side of your wrist bulge slightly. Use this as a line through your thumb into your target. Pull your elbow back keeping your wrist in that alignment, and practice pushing forward with that fist, like you're slowly punching. Practice keeping your wrist in alignment.
Step up to the target and slowly punch. Right now you're practicing just maintaining that alignment. Pick up a little momentum without putting your body into the punch yet.

Now, relax every muscle, just taking on a very relaxed posture. Curl your fist as before and make a slow loping punch at your target. Punch however feels natural, but maintain that tension in your wrist only. Maintaining that alignment is critical to throwing a decent punch. Practice, practice, practice. Build up speed slowly, and start adding more body rotation into the strike. Be patient; this won't happen over night, but this is the truest way to build the right sort of strength for striking.

Punching with good form is its own workout. Your body naturally adapts to the lifestyle you set it to: If you work in a job sitting at a desk for 8 hours a day, your body adapts to that; if you chop wood every day for 2 hours, your body adapts to that. Punch to build the strength you need in the right muscles rather than performing exercises that target general groupings at the risk of not developing essential muscles.
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answered Feb 29 '12 at 18:41

stslavik 5,3091246

-1 Form is always going to break down once he hits anything but air; strength is necessary to maintain good form in anything but kata-based arts. Dave Liepmann Jun 18 '12 at 20:07 @DaveLiepmann Your comment is invalid: Striking against something is implicit in both the question and answer. stslavik Jun 18 '12 at 21:14 Making it more explicit would help, because your solution (proper fist-making) has very little to do with impact. But implicit or not, focusing on form alone is not sufficient advice for those who are too weak to maintain proper alignment when hitting something. Dave Liepmann Jun 18 '12 at 21:36 But thanks for taking my feedback into consideration! Dave Liepmann Jun 18 '12 at 21:38 I'll vouch for this. My girlfriend, who does Krav, told me her wrist hurts whenever she tosses a hook punch. First punch I could see her from for the punch was off. Couple of quick tips and no more pain when tossing a hook. Wayne In ML Jun 18 '12 at 22:20 show 8 more comments

598

bag work ( punching bag ). Just glove up and start punching, going light, building up.
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Practice coming in from different angles. You don't have to do LOTs of this, just a regular 10 - 15 minute session working the bags will do a lot for improving the your whole of your punch, including wrists bending on impact.
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answered Feb 28 '12 at 1:37

Keith Nicholas

1,115217

599

There are a few things you can do:


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Knuckle pushups Fingertip pushups Kettlebell presses Heavy bag work

The knuckle pushups have the following benefits: strengthens the fist, strengthens the forearm muscles. But they also have some drawbacks: rough on your knuckles, overdoing it can induce joint pain. Fingertip pushups also strengthen the forearm muscles, and help with knife-hand techniques. They are hard to do, but well worth your time. Kettlebell presses are my new favorite. The uneven loading of the kettlebell strengthens your grip, and the movement of the kettlebell press also strengthens your rotator cuff muscles (the smaller muscles in your shoulders). If you don't have access to a kettlebell, you may want to try alternating pushup styles:

a set of 10 fingertip pushups a set of 10 knuckle pushups a set of 10 standard pushups

If you have access to a heavy bag, that will give you the most direct work to get used to punching. However, I recommend on not taping up or putting gloves on. As a martial artist you need to toughen your hands to be able to hit properly. Sure, the rough material on the bag doesn't feel good--but it's a part of toughening the skin as well as the joints involved in the punch. Concentrate on technique and form. Use your hips. Don't try to be fancy. If you need to buy a heavy bag, I recommend a good 50lb bag. Any heavier than that is unnecessary, and potentially will wear out your joints quicker.

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answered Feb 28 '12 at 13:20

Berin Loritsch 1,428212

Note: not taping up (and not putting gloves on) may result in severe damage to hands if striking improperly. Iaroslav Kovtunenko Feb 28 '12 at 13:26 That's why you focus on technique. Power can come later. Berin Loritsch Feb 28 '12 at 13:38

597

Vertical Knuckle push ups on a soft surface will train your alignment and improve the
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stabilising muscles around the wrist. Keep the elbows close to the body and use the front 2 knuckles of the fist. Do not allow your wrist to buckle side to side - keep the correct alignment through your hand, wrist and elbow. This gentleman's left arm has good alignment, but his right wrist has buckled.

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If you need an easier introductory form, try simply holding the push up position with

the arms fully extended and try completing the same push ups from your knees.
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answered Feb 28 '12 at 0:59

William Mioch 28029


596

One simple one I used to do until I got decent strength in my wrists was wrist raises
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and twists with a light dumb-bell or barbell. In a seated position, rest your elbow on your knee, forearm out in front with a light dumb-bell. Raises palm down or palm up help to strengthen the main muscles in your forearm which hold your hand rigid, and twists help to strngthen the twisting muslces.
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answered Feb 27 '12 at 23:51

Rory Alsop 25029


601

simple dumbell exercises are great for strengthening wrists. i did a lot of these when i
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was having trouble with wrist pain and it helped a lot. there are 3 movements you will want to do. palm down curling your wrist up and down. palm up curling your wrist up and down. palm down or up, tipping your wrist side to side. start with a fairly light weight so your wrists can get used to the movements, and

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increase the weights as you go. i see a lot of people posting about doing pushups to strengthen wrists, and while push ups are great for general strength and whatnot, if you have weak or injured wrists, there are exercises you should be doing before attempting knuckle or finger tip pushups.
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answered Feb 28 '12 at 20:25

Patricia 1,734212
606

Just want to throw some Hojo-Undo in the mix.


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Specifically the Chi-Ishi and Ishi Sashi. After a few weeks of using the Chi-Ishi my wrists and grip strength were noticeably improving, and the tools are really simple to make.
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answered Feb 29 '12 at 1:41

Chris 34627
604

Of all the answers I like Patricia's best. There is little musculature in the wrist proper.
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The muscles that flex the wrist or hold it stable are in the forearm. Hand-curling motions, hand extension motions....The old classic "wrist roller"....All these strengthen the flexor and extensor musculature in
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answered Feb 29 '12 at 0:16

M. Werner 101
1151

Strength and Form, Not Wrist-Specific Strength


Your best bet is improving your overall strength, not your wrist strength specifically. This, along with practicing good form with your punch against resistance, will keep you from bending your wrist. As Mark Rippetoe points out, it is more productive to get you strong, rather than get your wrist strong: Strength is the most general adaptation. It is acquired most effectively through exercises that produce the most force against external resistance, and as such is always best trained with five or six basic exercises. The same exercises that are correct for weak football players and lifters are correct for weak volleyball and baseball players, because the best way to get strong will always be the same. Strength is NOT specific, and cannot effectively be acquired through exercises that mimic sportsspecific movements, because these movements lack the potential to produce as much force as general barbell exercises, and therefore lack the capacity to make weak athletes as strong as barbell training. Focusing on wrist strength alone will lead you to do physical therapy or bodybuildingstyle isolation workouts. You'll get just as much wrist strength by doing whole-body strengthening exercises, with the added benefit of being stronger all over. Wrist rollers, wrist curls, and other hyper-specific work is best left to the injured, or those who are strong but have a specific deficiency. That doesn't mean you can't get yourself stronger alongside some punching-specific work. How?

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How
Hit things. Bag work, as suggested by many others, is a great suggestion. Keep it light and short as you start, and gradually ramp up the intensity over several weeks. Focus on maintaining good form with a straight wrist. Historical implements like the Okinawan makiwara or the Chinese wall-sandbag are useful too, though they omit the (enormously helpful) element of simultaneously training your footwork. Hitting

something reinforces proper mechanics while at the same time making denser bones and stronger soft tissues. Lift. If you want stronger wrists, I imagine that push-ups, pull-ups, and presses should be central in your lifting program. Normal push-ups are okay at first, but clapping or knuckle push-ups are superior and should be switched to as soon as possible. Pullups, particularly on a thick bar, rope, or towel will strengthen your forearms (as well as most of the rest of you) and thereby help you maintain wrist position as you punch. Adding weight will be another great help, so overhead presses, performed with lots of weight for low reps, will train your ability to keep the wrist straight under heavy loads. Those will work with kettlebells, dumbbells, or barbells (in decreasing order of my opinion of each tool's wrist-strength specificity).
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edited Sep 27 '12 at 17:03

answered Jun 18 '12 at 20:44

Dave Liepmann 3,4241023


1480

You could try punching walls a bit. Slowly punch the value and punch in such a way

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that you feel only your knuckles against the wall. Slowly increase the power behind your punch. It helps a lot. I have been doing that for some time now.

1down vote