Crunch Gym: Hemet

Examples of Exercises With Bands Muscles -- which combine with bones to form the skeletal system -- are crucial when it comes to walking, carrying heavy loads, and even pumping blood through the body. Maintaining muscle mass during the aging process is critical for those who want to stay mobile and perform activities of daily living with ease. While there are a number of pieces of exercise equipment that can be useful when it comes to building and maintaining muscle mass, exe...rcise bands are especially useful. Consider chest flyes, reverse flyes, bicep curls, and mini squats for a great beginning workout with exercise bands. Chest Flyes According to the American College of Sports Medicine, chest flyes are an exercise that target the pectoral and bicep muscles. To perform this exercise, loop the middle of an exercise band around a sturdy object that is approximately shoulder height. Facing away from the object to which the exercise band has been attached, stand in a split stance with your arms extended out from the sides of your body, and one end of the tubing in each hand. Carefully bring the hands together in the center of the chest, and complete the exercise by slowly returning to the original position. Reverse Flyes Unlike the traditional form of the exercise, reverse flyes target the muscles of the upper back, according to ACSM. For optimal results when performing this exercise, stand with your arms extended in front of your body, holding the exercise band with the hands approximately 6 to 12 inches apart. Keeping the arms straight, rotate the shoulders, moving the arms out to the side to form a "T" with the upper body. Slowly return to the starting position, and perform another eight to 12 repetitions of the exercise. Bicep Curls As suggested by the name, biceps curls promote improvements in strength and hypertrophy of the biceps muscles. Perform biceps curls by holding one end of an exercise band with each hand, while standing on the middle of the resistance tubing. With the palms facing away from the body, slowly flex the elbows, bringing the fists to chest height. Curl both arms simultaneously -- or for a more challenging workout, alternate back and forth between the right and left arm. Mini Squats Squats -- a resistance training exercise that target the quadriceps, hamstrips, and hip flexors -- can be enhanced with assistance from an exercise band. To perform squats with an exercise band, stand with both feet at shoulder-width distance on the resistance tubing, and grip one end of the band with each hand. Slowly lower the buttocks towards the ground, until the thighs are approximately parallel to the ground, and return to standing. The tighter the grip on the exercise band, the more resistance will be placed upon the working muscles during this exercise.

Speed Rope Workout for Leg Toning If the last time you jumped rope was on the playground, it's about time you invest in a new grownup speed rope. A speed rope workout can effectively tone your legs by burning calories and developing your leg muscles. The Centers for Disease Control and Prevention recommend performing at least 150 minutes of moderate aerobic activity weekly for good health, so aim for at least 30 minutes of jump roping five times per week. A 125-pound person c...an expect to burn around 300 calories jumping rope for 30 minutes -- you can increase calories burned in the same amount of time by increasing the intensity or practicing high-intensity interval training. Equipment Needed To start a speed rope routine, you'll first need to get yourself set up with the right equipment. The two main essentials are a jump rope and cross trainer sneakers. The American Council on Exercise recommends purchasing a lightweight jump rope with foam grip handles that will stay put when you hands get sweaty. For speed rope exercises, avoid using a jump rope with a weighted rope or handles. ACE also recommends a pair of lightweight sneakers that provide extra support on the balls of the feet to help cushion your foot against the force of the floor as you jump. Speed Rope Technique Good posture is paramount to staying safe as you jump rope. Stand up tall with a straight spine and your shoulders drawn back and away from your ears. Hold one end of the jump rope in each hand and position the center of the rope touching the back of your heels. Circle the jump rope completely over your head to the front of your body, and jump high enough to clear it as it moves beneath your feet. High Intensity Interval Training High intensity interval training -- HIIT -- is a method of alternating short bursts of high activity with longer periods of moderate aerobic activity. Introducing HIIT into your speed rope workout can help you tone your legs and burn more calories in a shorter period of time. To utilize HIIT in your speed rope exercise sessions, jump at a moderate pace for two minutes, followed by one minute of picking up the pace and jumping as quickly as you can. Mixing it Up Personal trainer Oscar "O-Diesel" Smith, interviewed in GQ Magazine, recommends varying the style of jumping throughout your workout. By varying your style you can insure you'll target all of your leg muscles during the workout -- and stave off boredom in the process. Alternate your workout with high knee jumps, running in place and jumping on one foot only. These classic boxing gym staples are used to build coordination, speed and muscle tone and might require some extra coordination at first.

Alternating a Walking & Weight Routine You want to get the most out of each workout session. Time is precious and the less time you spend exercising, the more time you'll have for yourself and your family. One way to shorten your exercise session, yet still get cardiovascular and strength-training results, is to alternate walking with weight training. Circuit Training... A circuit training workout alternates a cardiovascular exercise and a strength-training exercise. You arrange approximately eight to 10 workout stations that are weight-training movements and in between each station you walk. You'll spend the same amount of time walking and weight training. Each station lasts for 30 seconds to three minutes. The duration is up to you and your fitness abilities. It helps to have an idea of the strength-training exercises you want to use before you begin the workout. You can write them down, or memorize which muscle groups you want to strengthen. Walking Walking is a cardiovascular exercise that burns calories, improves your heart and lung function and reduces stress. The walking portion of your circuit workout should be performed at a level that increases your heart rate between 55 and 90 percent of your maximum heart rate (MHR). Your MHR is calculated by subtracting your age from 220. Then, multiply your MHR by 0.55 and 0.90 to determine your walking heart-rate range. During your walking station, aim to move at a pace that increases your pulse to your heart-rate range. Weight Training Weight training includes exercises such as dumbbell arm curls, arm extensions and shoulder presses; body-weight exercises such as pushups, situps and pullups; barbell exercises such as squats, lunges and rows; and any other resistance-training movements including kettlebells, cable machines and medicine balls. Select eight to 10 exercises for your weight-training stations. Execution Walk for five to 10 minutes to warm up for the workout. Perform 60 seconds of arm curls, followed by 60 seconds of walking. Then, move to your next weight-training exercise. For example, perform one minute of squats and then walk for one minute. Alternate a weight-training exercise with your walking for the duration of your workout. As your strength improves, increase the amount of time spent in each station. Workout Guidelines Perform the walking and weight-training circuit workout three times a week with a day of rest in between. Your muscles need at least one day to recover from the strength-training exercises. Your total circuit time should range from 45 to 90 minutes, depending on your fitness level. The more endurance you have, the longer your workout. This time includes a 10-minute walking warm-up and cool-down.

Glutes Workout With Resistance Bands Your glute muscles are some of the most important ones in your body. They are responsible for hip and core stability, leg extension and lower body power. Having strong and shapely glutes is especially desirable for aesthetic reasons, but this area is often one of the hardest to tone. A common misconception is that you need a lot of fancy equipment and heavy weight to develop glute strength, but you can get an effective workout by using res...Continue reading

Bicep Exercises for Skinny Guys According to the American College of Sports Medicine, resistance training is an important component of any exercise program. In fact, resistance training can be especially beneficial for skinny guys who want to increase strength or muscle mass in their biceps. While there are a number of great bicep exercises to choose from, dumbbell bicep curls, dumbbell hammer curls, pushups, and pull-ups are a must for skinny guys who are interested in resis...tance training. Using correct form during these exercises maximizes results, and can aid in the prevention of musculoskeletal injuries. Dumbbell Bicep Curls Seated dumbbell bicep curls are a great exercise that can help build strength and muscular endurance. To perform this exercise, hold one dumbbell in each hand, with the palms facing away from the body. Use the biceps muscles to bend the elbows, bringing the hands towards the shoulders; then slowly return to the original starting position. Consider alternating arms while performing the exercise or standing on a BOSU to make traditional dumbbell bicep curls more challenging. Dumbbell Hammer Curls Like traditional dumbbell bicep curls, hammer curls can increase strength and aid in muscle hypertrophy. For best results when performing hammer curls, hold one dumbbell in each hand, with the palms facing the body. Use the biceps muscle to flex the elbow, raising the dumbbell to shoulder height, then carefully lower the hand back to its original position. Aim for two to three sets of eight to 12 repetitions of the exercise if interested in increasing muscular strength, or two to three sets of 10 to 15 repetitions of the exercise if interested in promoting muscular hypertrophy. Pushups In addition to targeting the biceps, pushups can have beneficial results on the muscles of the chest and shoulders. Start a pushup by coming onto all fours, with the hands under the shoulders and the knees under the hips. Step one foot out -- then the other -- bringing your body into a straight, diagonal line from head to heel. Bend the elbows, lowering the torso and thighs towards the ground, then use the muscles in the biceps to push the body back to its original starting position. Pull-Ups Men who have a gym membership or have access to a sturdy, overhead bar can target their biceps by incorporating pull-ups into their exercise routine. To perform a pull-up, grasp a sturdy chin-up bar with both palms facing away from the body. Use the bicep muscles to pull your body upwards -- ending when the elbows are bent to an approximately 90-degree angle. Slowly lower back down to the starting position, maintaining control of the body throughout the movement.

Lower Back Exercises With Bands The lower back is one of the pillars that make up your core. It is a must that you have a strong lower back and core to prevent injury. A strength training program with resistance bands should include key elements that make up a productive core workout. Training your lower back with resistance bands will increase coordination and is effective for all strength levels of individuals who want to tone and sculpt the lower back. Superman... This exercise increases strength in the lower back as well as the shoulders. Lie facing downward on a mat, arms to your side. Clasp the band in each hand, with the resistant band under your torso. Your hands should be under your shoulders. Lift your chest off the mat, as you extend both arms straight out to the sides at shoulder level. As you breathe deeply, pull on the bands as you squeeze the shoulders together. Keep your glutes and abs tight, hold for a 20-second count, then release back to the start position. Repeat for 20 repetitions, two or three sets. Standing Side Bend This exercise increases strength in the shoulders and obliques as well as the lower and mid-back. Stand with your feet hip width apart while standing on the band. Hold each side of the end of the band and reach your left arm out to the side, then over your head as you bend your body to the right. Hold and breathe for a two- to five-second count, then perform the same position with the right arm. Perform three sets of 12 to 15 repetitions on each side. Fencer's Lunge This next exercise will tone and strengthen your butt, abs, arms and back. Stand with one foot on the middle of the band, both arms to your side while clasping the ends of the band. Lunge back with the opposite leg and your toes pointing at a 45-degree angle, keeping the back leg straight. Slowly, lift both arms to the side, keeping them straight, breathing deeply. Lower your arms, keeping your back straight throughout the exercise. Repeat. Perform three sets of 10 to 12 repetitions, then switch legs. Standing Extensions Standing extensions are a way to increase better posture. This exercise tones and sculpts triceps, lower and mid-back and shoulders. With both feet together, stand in the middle of the band. Your arms should be by your sides and each end of the band in each hand. With your arms straight, press your arms behind you and hold for five seconds, turning your head left then right. Take in a deep breath, with your arms extended. Bring your arms back down to your sides, breathing out slowly, and repeat. Perform three sets of 12 to 15 repetitions.

How Many Push-Ups Should I Do if I Weigh 200 Pounds? The military style pushup is one of the best exercises a male can perform to increase muscle strength in the arms, shoulders and chest. A pushup is also a measuring stick for a man to determine overall health because it tests stamina and physical ability. Specific determinants impact the number of pushups the typical male can achieve in one set, like relative weight in comparison to strength. Fitness Level... A 200-pound male who sustains a high level of fitness can achieve more pushups in a given time period than a man of the same weight who is considered out of shape. Fitness expert Craig Ballantyne asserts that a man’s ability to perform a specific number of pushups in one set will determine his fitness level, regardless of weight. A man who can achieve 35 to 49 pushups is chalked as fit, whereas a male who is able to do fewer than 20 pushups is considered out of shape. Building Strength A beginner who doesn’t have a track record of fitness and endurance should test himself by trying to accomplish sets of 10 pushups at a time. A commitment will translate into relative strength over time, which means a 200-pound, out-of-shape male is going to achieve more pushups over the course of a few weeks. In contrast, a male who maintains a peak level of fitness should challenge himself by steadily increasing the number of pushups he can do in each set. This will help build muscle mass in the deltoids, triceps and pectoralis while also boosting metabolism. Setting Goals There is not a specific number of pushups an individual should do each workout, although a solid pushup program includes multiple sets performed in equal repetition. It's also important to set personal goals that don’t rival the number of pushups it takes to be in excellent shape, according to Expert Clinic. Unrealistic expectations lead to dangerous outcomes, like severe muscle strains. Even though it’s beneficial to set challenging goals, it’s also recommended not to force yourself to failure. Maximize Repetition The best strategy for building new levels of endurance strength to maximize the number of pushups that can be achieved in one set is repetition. Large numbers of pushups completed over several sets will increase overall strength. It’s also beneficial to use variations in pushup exercises so the same muscle groups aren’t exhausted. A 200-pound male who strives to elevate his fitness level should maintain a daily goal while also allowing for one day of rest in between workouts.

Top Bicep Exercises of Powerlifting With Resistance Bands Powerlifting competitions may be all about barbells, benches and big weights, but resistance bands can be a useful addition to your training regime. While your workout should focus on the main lifts -- deadlifts, squats and bench presses -- training the smaller, accessory muscles, like the biceps, is important for strength gains and injury prevention too. For a change from regular barbell and dumbbell biceps exercises,... try training your biceps with bands. Curls for the Girls (And Guys) The biceps exercise most people are familiar with is the regular biceps curl, usually performed with dumbbells or a barbell. The movement required for a resistance band curl is exactly the same -- elbows tucked in; start with your arm hanging straight down and curl the band up to shoulder height. You can use your own body weight to secure the band down for curls, notes trainer powerlifter Dan Baker. Stand on the band with both feet and curl one arm at a time or do both simultaneously. The EZ Way Bands can be used in conjunction with regular weights, and you'll often see powerlifters attach bands to the bar when squatting and deadlifting, either to increase or decrease the tension at the top of the lift, depending on how the bands are secured. This idea translates well to biceps training too. Powerlifting website Critical Bench recommends looping bands over either end of an EZ bar and securing the bands under heavy dumbbells on the floor, then performing curls. You'll find there's much more tension at the peak contraction of the biceps than there is when doing regular curls. Bands to the Rescue Chin-ups and pull-ups hit your biceps and build upper-body strength which can help your bench press and also work many of the same muscles used when deadlifting. Even the strongest of powerlifters can struggle with pull-ups though, which is where resistance bands come in. Strength coach Matt Gary advises tying a band over the top of a chin-up bar, then putting your knees in the loop formed as it hangs down. This gives you a vertical push as you pull yourself up. Face to Face With Bands The face pull not only works your upper-back and shoulder-stabilizing muscles, it works your biceps too. Usually you'd perform face pulls on a cable machine, but if you don't have access to one of these, the band face pull is a fine replacement. Secure a band around a vertical upright and grab the band with both hands. Take a step back and, with your arms held out straight at shoulder height, pull the band back until it's in line with your ears. For a tougher variation, try two bands -- one in each hand.

Easy Machine Leg Workout Provided you aren’t engaging in too complex of a movement, any weight training exercise can be easy with a low enough weight. But racking and unracking weights to and from barbells and dumbbells can be a pain, especially for first-time gym-goers. Machines provide ease in setting the weight for a specific exercise, making them useful for gym-goers who are still in the experimentation phase and must switch weights often. Most gyms are equipped with the ...appropriate machines for highly effective -- yet easy -- leg exercises. Perform three sets of eight reps, resting two to three minutes between each set for best results. Lever Leg Press The lever leg press works the gastrocnemius and soleus lower leg muscles. To perform, sit in the leg press machine with your feet on the foot pad. Press on the foot pad until your legs are extended. This is the starting position. Extend your ankles as far as possible, moving the foot pad even farther away from you. Once fully extended, relax your ankles so that you return to the starting position. Smith Good Mornings Smith good mornings hit the hamstrings, located at the back of your upper legs. Perform them by placing the Smith’s barbell across your shoulders, behind your head. Stand straight with your feet close together. Bend your hips, thrusting them back slightly so that your butt is sticking out and your torso is parallel to the floor. During this movement, keep your back straight. Return to a standing position. Cable Hip Abduction The cable hip abduction hits many areas of the lower hip and upper thigh, near the buttocks. Attach an ankle cuff to a cable pulley machine. Attach the ankle calf to one of your ankles. Stand with your side to the cable pulley machine, attached ankle closer, and take one large step sideways with your free foot. Grab on to a fixed bar or surface for support, if needed. Move your attached leg toward your body and across your free leg, in the front. Return the leg to its starting position. Repeat with the other leg. Lever Calf Press The lever calf press targets the quadriceps muscle, which is the muscle in your thigh. Sit in a leg press machine with your legs flat on the leg pad. Press against the leg pad with your legs as if you were to get into the position for a calf press. This movement is the leg press exercise. Return to the original position and repeat.