It was the crucial last 3 seconds of the game. The player holding the ball was likely to dunk anything that crosses his path through the hoop. As he rampaged forward to make that much needed lay-up, a bigger player blocked him in mid-air and sent the ball flying in a different direction while both players landed on each other, the bigger guy’s heavy weight crushing the other player’s right leg.

A young guy went to the gym for the first time. He started working out on the bench press and did some arm curls and crunches and bent-over rowing without consulting his trainer or instructor. Later on, he felt sore in most part of his body especially his biceps, chest, and back.

In the first scenario, the player with the crushed right leg may suffer from leg sprain such as ankle or knee sprain. Ankle sprain is the most common basketball injury which often occurs when a player lands on another player’s foot or the ankle rolls too far outward.

Sprain is a stretching or tearing of ligaments or joint capsules that connect one bone to another in order to stabilize joints and prevent excessive movement. More often, sprains occur when a joint is forced from its normal range of motion, by rapid changes in direction or by a collision. Common locations for sprains are your ankles, wrists and knees.

Since sprains and strains vary in severity, its signs and symptoms depend on the severity of the injury.

Sprains can cause rapid swelling and can be classified into mild, moderate and severe.

Mild. The ligament stretches excessively or tears slightly. When you move, the area becomes somewhat painful. It’s quite tender but there’s not much swelling.

Moderate. The fibers in your ligament tear but don’t rupture completely. There is difficulty in movement and the joint is tender and painful. There is swelling, area discoloration from bleeding, and unsteadiness when you put weight on your leg.

Severe. One or more ligaments tear completely and the area is painful. You can hardly move your joint normally or put weight on it. If you try to walk, your leg feels as if it will give way. The joint becomes very swollen and also can be discolored. The injury may be difficult to distinguish from a fracture or dislocation, which requires medical care.

On the other hand, the gym buff newbie could be suffering from muscle or tendon strain for overdoing his work out program.

Strain is a stretching or tearing of muscle which often occurs when muscles suddenly and powerfully contract — or when a muscle stretches unusually far. This is called an acute strain. Overuse of certain muscles can lead to a chronic strain. The most common strain are hamstring and back injuries.

Some people commonly call muscle strains “pulled” muscles. Signs and symptoms of strain are:

Mild strain. The pain and stiffness occurs with movement and may last a few days.

Moderate strain. Partial muscle tears resulting in more extensive pain, swelling and bruising. The pain may last one to three weeks.

Severe strain. The muscle is torn apart or ruptured and there’s significant bleeding, swelling and bruising around the muscle. Muscles may not function at all and may need surgical repair if the muscle has torn away completely from the bone.

Treatment depends on the severity of the injury. Oftentimes, self-care measures and over-the-counter pain medications, such as certified muscle relaxant Carisoprodol, are all that you’ll need.

To treat sprain, keep the joint still by a short period of immobilization so the ligaments can heal. Then try some special exercises to strengthen the muscles that help hold your ankle in place. If your muscles and ligaments are not strong enough to prevent re-injury, you might need surgery to repair the damage and restore its function.

For a strain, seek medical help immediately if the area quickly becomes swollen and is intensely painful or if you suspect a ruptured muscle or broken bone.

Mild sprains and strains usually heal quickly with rest, ice, compression, and elevation (R.I.C.E.). The key to recovery is an early evaluation by a medical professional. Once the injury has been determined, a treatment plan can be developed. With proper care, most sprains and strains will heal without long-term side effects.

Build Muscle Fast - Some Facts

You should take the time to study your muscles and how they work before you ever think about strength training. By understanding your musculature, you can also learn the proper ways to go about developing various muscle groups. Once you know what your goals are, you’ll be able to build muscle fast with your bodybuilding workout by using one of a number of effective muscle building programs.

In order for a muscle to get larger, it has to have more stress then it has had before. If this is done correctly, it will be able to raise the same weights as before with little or no effort.

Performing barbell curls set at an incredibly heavy weight will put a vast amount of strain on your muscle, and if the mass is great enough, it will put tiny tears in your newly activated muscle fibers, which the body then will be forced to repair during your recovery time. It typically takes 4-6 days for a muscle to recover and repair itself from an intense workout, and at this point the muscle will enlarge, develop mass, and so forth.

When attempting to learn how to build muscle fast, you should notice during your next workout session, that you’re able to lift a little more than the day before, which is completely due to the expansion that happened while you were recovering from your previous workout. It does not, in fact, take much time in the beginning to attain great power and mass gains. The only requirement is a good weight lifting program or bodybuilding routine with short bouts of exercise.

In order to build muscle fast with a bodybuilding routine, those who are new to exercising should research information from a variety of websites dedicated to bodybuilding. Understanding how your body will most effectively help you achieve the desired results is important, as is being excited about starting a program.

Another interesting assumption to build muscle fast is by exercising less and getting more rest in order to build large muscle in the shortest time possible. You can even take supplements to build muscles. You should take a healthy diet along with Creatine supplement and other bodybuilding supplements to get the desired result.

Exercise %26amp; Diet For Your Body Type

Let’s face it - there is no “magic” exercise routine that provides wonderful results to every person who tries it…just like there is no “magic” diet and no “magic” weight loss pill. Humans are like snowflakes, and our biological diversity needs to be taken into account when planning a fitness or nutrition routine. At the same time, much confusion and frustration can be eliminated due to the fact that most individuals fit very nicely into three different categories. In anatomy terms, these three categories are called “ectomorph”, “mesomorph”, and “endomorph”. As you read through this article, see if you can place yourself into one particular category. Like any classification scheme, you may not fit perfectly, but you will find that you match up with one category more than the other two, and this information will be especially helpful in forming a plan to achieve your health goals.

Ectomorph: You’re skinny. You have been for most of your life, or as long as you can remember. For the most part, you can eat whatever you want and not gain too much weight, although you might sacrifice tone if you don’t watch your diet. You are told by most that you have a “high” metabolism, and you love long and slow cardiovascular exercise. Weightlifting is hard for you, and never seemed to make you very muscular. At the same time, when you look in the mirror, you would like to see a more toned body, with tighter curves and a more fit appearance.

Fitness Recommendations: Lung capacity and endurance is easy to maintain, so your body isn’t getting optimal benefit from long and slow cardio. You would benefit more from fast and explosive cardio interval training, much like a sprinter. Your body can actually be trained to increase the number of fast-twitch, muscular, sprint-type fibers, so in the weightroom, choose exercises that are multi-joint and allow you to use a heavy weight, such as benchpress, squat, and deadlift. Attempt to reach muscular fatigue within 6-10 repetitions. Your body type tends to overtrain very easily, which can depress the metabolism and lead to increased fat deposition, so don’t worry about working out much more than 30-75 minutes a day, and include frequent recovery days.

Nutrition Recommendations: You burn through carbohydrates like crazy, so sugary foods will not be as bad for your figure as the other two categories. To maintain energy stores, make sure to consume adequate carbohydrate, typically as 55-70% of the diet. To assist with muscle growth, increase consumption of lean protein sources, like whey, egg whites, turkey breast, chicken, and nuts.

Mesomorph: Traditionally muscular. You’re pretty good at sports, especially forceful activities like football and wrestling, but seem to get injured quite often. If you don’t watch what you eat, you get fat quickly, but can lose it right away with a controlled diet. You’ve never had any trouble with gaining muscle in the weightroom, but cardiovascular exercise is difficult, especially longer efforts. As you age, you’ve maintained fairly muscular arms and legs, but have noticed increased fat deposits on the butt and thighs, a bulging waistline, a sagging chest.

Fitness Recommendations: Unlike the “fat” endomorph category, you have sufficient lean muscle mass to keep the metabolism boosted. However, your body is fairly sufficient at storing fat, and it’s been piling up over the years. To see good results, you need to put your body in a state where fats, not blood sugars, are being utilized as an energy source. Long, moderate intensity cardiovascular efforts in the morning, preferably before breakfast, will make your body turn to these fats as an energy source. Try for 30-60 minutes, every day. If you have the extra time, just 20-30 minutes of circuit style weightlifting, 3-6 days a week, in the 12-20 rep range, will be sufficient to maintain muscle mass.

Nutrition Recommendations: Fortunately, you have enough lean muscle mass to allow your body to efficiently burn carbohydrates. But you need to be especially careful to avoid those foods for which you probably have the highest craving: saturated fats and non-lean proteins. Steak and cheese are among the biggest culprits for your body type. Limit consumption of fats to natural plant or nut sources, such as avocados, sesame seeds, almonds, or olive oil. Avoid non-lean proteins such as red meats, sausage, eggs, or butter. Make sure to include frequent intakes of healthy fiber, vitamin, and mineral sources - fresh, raw fruit and large, complex salads should be a major part of your diet.

Endomorph: You have always struggled with weight. No matter what type of diet or fitness routine you do, it always seems like there are pounds to be lost. It seems like you gain weight just “looking” at food. You may also encounter frequent knee or hip pain due to your extra mass. While exercising in general is not hard for you to commit to, it can be mentally discouraging because of seemingly limited results.

Fitness Recommendations: Unlike the other two categories, you have neither sufficient lean muscle mass or metabolism on your side. Therefore, your exercise routine must both build muscle and boost the metabolism, while chipping away at accumulated fat stores. Your best bet will be a combination of short and intense, metabolism-boosting cardiovascular intervals before weightlifting, and long, moderate efforts in the morning before breakfast, as well as in the evening after dinner. Your weightlifting routine should be in the 10-15 rep range, and should incorporate full-body, multi-joint efforts. Because of your slow metabolism and propensity to store food as fat, you may need to put more hours into your fitness routine than the other two groups. This means that a “two-a-day” routine may be necessary - with one workout that include intense cardio and weightlifting, and another workout that is long and steady.

Nutrition Recommendations: Limit the majority of carbohydrate consumption to morning, and pre/mid/post workout meals. Attempt to control blood sugar as much as possible with small, frequent snacks, and slow-digesting, non-sugary carbs. Like the mesomorph category, consume only lean proteins and natural fats, and include several good fiber sources in your diet. Drink as much water as possible, and preferably include a large glass with each meal or snack. Do not succumb to the temptation to “starve” yourself, as this will only depress your metabolism. Instead, eat smart and frequently, providing your body with adequate energy for frequent exercise.

This article only briefly touches the surface of body type specificity considerations for exercise and nutrition. To have a customized program designed for your exact body type, arrange for a phone or e-mail consultation with a personal trainer by accessing the Fitness Shopping link at www.pacificfit.net. There are multiple personal training packages available to get you started on a routine that is perfect for you. Until next time, train smart!

Ben Greenfield

Fast Muscle Building Secrets

Most people regard this type of training as difficult, but it really isn’t. I like to think of it as a process. You do the same simple things each day and just apply it over time. There’s rarely any instant gratification for all the good things in life and this happens to be the same. You don’t have to do amazing or difficult things; you just need to be consistent over time. I’m going to show you all my fast muscle building secrets that will give you the proper process to follow for the most success. You have to be smart with your diet. The food you eat will end up aiding in the process of muscle building. If you’re filling your body with low quality junk food, than don’t expect to see any results. Eating quality food is important, but there is also another aspect; when you eat it. Muscles repair consistently all day long, so you need to be eating smaller meals more often, to make sure there is always a nutrient available for repairs.Building MuscleWhether your goal is to lose weight, firm and tone, or to build muscle, Hitech Trainer. Performing low repetition/heavy weight workouts will enable you to build muscle mass, however they will only do so for a very short period of time. Well if you do then you must include a high protein diet into your daily food intake to really be able to build muscle. Building muscle on a regular basis during our lifetime is absolutely vital to our long term fitness goals. After years of wasted time, effort, and money on various body building and fitness programs, fad diets, and infomercial products, I’ve developed a no-fail system for building muscle and burning fat fast. Sidebar: For those of you who are not into “muscle building”, and are looking more specifically for a weight loss solution, check out my e-book, The Ultimate Fat Burning Diet Primer. Weight training combines building muscle tone and working the cardiovascular system.Inclusions of the program:The main inclusions of this Jason Ferruggia’s muscle gaining secrets are the database of the exercise, plans and schedules regarding the meals of muscle building, information regarding the quick meals for gaining the fast muscles and also the interviews from the author. Another main thing is that the members are also provided with the online subscription. There is also a facility for the members to chat with each other and also to exchange the useful information and tips with the non-members.Muscle Building WorkoutsFast muscle building workouts are typically ugly workouts to watch. Most people just go through the motions very quickly and think that they actually had a muscle building effect. Oh they couldn’t be more wrong, these fast muscle building workouts will add pounds of lean muscle on your frame in very little time.The first thing that you have to understand about fast muscle building workouts is that you must use full body movements. There’s no place for triceps kickbacks and calf raises in a fast muscle building workout. Using these big movements like squats, deadlifts and presses will help us to build muscle faster than any other routine.

A weight lifting schedule is very much important for a weight lifter. To plan his workout routine and to get the best results. The schedule should begin with fat burning, strength gaining and finally building strong muscle through heavy weight lifting.

For a weight lifting schedule, there must be concrete plan to achieve success so far weight lifting is concern strong plan should be implemented to get the desire result. The program should be split so that the body gets proper rest. It will be a great idea to divide the week in three part and make three weight lifting program according to your wish.

The weight lifting is a unique and different kind of sport because of the dynamic movement by lifting the weight under a full squat and with the lightening speed, moving the weight overhead with a fast movement of legs and hips to generate a large amount of force upon a loaded barbell. Weight lifters are not only strong but sometimes it boosts your energy as well.

It is better to start with a weight that you can easily handle at least ten to twelve repetitions. And for the first set, it is better to do the routine wih minimal weight, before starting the proper workout. If you were start with heavy weights, it may tear the muscle easily and result in injury.

Weight lifting should be split in such a manner that if you are doing the exercise for back and biceps on Monday, then you must do chest and triceps on Wednesday and shoulders and legs on Friday. By splitting the workout, it gives plenty of time for each group to recover.

There are many exercises for the body. The lifting technique helps to have a spotter while lifting heavy weights as it helps to get extra one or two reps which helps make difference in results.

Perhaps, it helps to put a weight back as if it is unable to complete a rep. Similarly, don’t lift more weight than your limit especially if you don’t have any spotter because it can end your lifting career. It will be wise decision to stick with the same weight and trying to do at least eight to ten reps without hurting yourself.

As though, it would give the better results. Hence, weight lifting schedule is very important to achieve your goal.

Also read about home exercise and visit here for more home gym guides

Curly hairstyles have a look that can go with any occasion. Many people with curly hair often desire hair and hairdressing with curly hair envy. Curly hairstyles can be worn by anyone and everyone. If you ‘ve got curly hair, and it tends to frizz, use a heavy-weight or gel relaxing balm and let your hair dry naturally. There are plenty of hairstyles with loops, because the loops to add an extra touch to the hair which may not be duplicated. Hairstyles with loops can get frizzy, stressed, broken, and other types of damage to the hair. Women with medium curly hairstyles should bear extra care of their hair because the hair is in medium condition in which damaged edges poofy hair and likes to appear. Short and medium hairstyles hairstyles look beautiful with the addition of a few curly strands.

Hair is completely different curly hair. Its structure is different and their needs are different. Curly hair styles that look great are the natural result of combining these two essential ingredients - the curly hair cut, and the curly hair care. Long curly hair can be styled into bouncy ringlets for a new look. Loops can be tightened alien. Short curly hairstyles can be cut casually, to give an appearance of style. There are many ways to create loops. Using a diffuser give the effect of loose, bouncy curls and a curling iron will let you choose the size of your ringlets or for a more textured curl, give the new triple barrel curling iron to try. When your style wavy or curly hair, you want to use a comb or a kidnapping. This is not a good idea to use a brush, such as brushes make your curly hair frizz. As for tighter loops that you can wrap your hair around a pencil and dry with a diffuser, you can use small hot rollers, or you can use a small barrel curling iron.

Curly hair color is good. Either lighter or darker dimension to the drier. Since curly hair does not reflect light as a smooth surface by using the color is a wonderful way to create an illusion of shine. Long curly hair can be arranged in an updo. Let loose a few spins on its side for a soft, romantic look. With a meticulous style, and even a high ponytail can look long curly hair. Liven it up with exciting accessories. More curly hairstyles require more maintenance. Shine spray is also good that the curly hair does not reflect light as hair. For a look straight Rusk str8 lotion use anti-frizz. Comb through the hair and blow dry natural or on a low heat.

Maintaining superior hair care with moisturizing shampoos, conditioners, gels and ensure outstanding hairstyles.Ringlets are an interesting way to add loops hairstyles without a lot of work. There are many ways to style curly locks for women without natural curls, try a number of practices for the distinct style headgear. There are many products available curly hairstyle, use high quality items that are favourable to the hair. If you can, visit the institute curly hair, it is just an institute for curly hairstyles.

Get information on hair styles tips and hair trends in our hairstyles magazine, including sections dealing with bob hairstyles.

We have all heard that weight lifting is beneficial for our bodies to maintain lean tissue, increase strength, and boost metabolism. The challenge arises when we base our weight lifting routines on certain myths. This, of course, leads to wasted time, and less than optimal muscle building results. Therefore, it is safe to say, we are not getting a great natural muscle return for the precious weight lifting workout time invested.

Weight lifting myths start when one bodybuilder tells another bodybuilder who tells another bodybuilder of this new weight lifting workout technique that really works. The only problem is the theory is backed by pure fallacy rather than sound science. It is upsetting to realize the weight lifting workout world is riddled with myths. Therefore, it is my responsibility today as an Exercise Physiologist to deliver the weight lifting truth.

My top 5 weight lifting myths will not only empower your mind, but also stimulate your body to more natural muscle in much less time.

Please avoid these 5 weight lifting program myths that I reveal below. Your natural muscle building results depend upon it.

1. Use heavy weight and less reps to build muscle mass, and low weight with lots of reps to shape the muscle and increase its definition. How many times have you heard this fallacy? I have heard it thousands of times. Many women believe this is a way to “prevent them from developing big muscles.” This is definitely not the case.

The fact is shaping muscle results from decreasing subcutaneous body fat. If you simply decrease your calories each day, you can develop greater natural muscle definition. Greater natural muscle definition is even possible without lifting weights, that is, if your body fat drops low enough.

Don’t get caught falling for this myth. Instead decide first what your primary weight lifting program goals really are. Are you interested in building muscle mass, or increasing muscle endurance? Next you decide the number of reps, and intensity of training. If definition is your main goal then build muscle while decreasing calories in order to strip away the unwanted subcutaneous layer of adipose tissue.

2. You can reduce fat in a specific area by working that specific muscle (spot reducing). Please note that muscle growth and body fat loss is systemic in nature. It is a fact that the central nervous system triggers the muscle growth process. Therefore, overloading the central nervous system is the most important step in natural muscle development. As far as body fat is concerned, working a specific muscle group does not mean fat will suddenly melt off in that specific area. Weight training and fat loss, once again, has a systemic, not localized effect in the body.

3. You must train at a full range of motion to develop natural muscle. There has not been a study proving that “full range” reps stimulate more muscle fibers. The fact is limited, or partial reps stimulate muscle growth, and can be considered safer. Just think, almost all of our daily activities are performed at a partial range of motion. Let’s take sprinting for instance. Sprinters are not running at a full range of motion, and they still develop muscle tissue. Once again, there has been no study conducted to date which confirms you must perform a full range of motion in order to stimulate maximum muscle growth.

Now I’m not suggesting in natural bodybuilding it is bad to train at a full range of motion, but possibly more effective to train at the strongest range of motion. Thus, more resistance can be applied leading to greater muscle fiber stimulation. Consider incorporating partials in your weight training workout.

In order for hypertrophy to occur in a natural bodybuilding program there are two requirements: maximum overload, and increased work in a unit time. Range of motion is not imperative to muscle development.

4. Must weight train 3 days each week or your muscles will suddenly get smaller. Many natural bodybuilders feel this is absolutely true. Please don’t fall into this trap. The fact is the opposite is best. Weight lifting less allows for maximum natural muscle regeneration. Without rest the body can’t overcompensate from the added stress by generating larger muscles. Once a weight lifting workout is conducted while not completely recovered from the previous session, the whole natural muscle building process will be short circuited, and compromised. Therefore, bodybuilders who train religiously 3 days per week at a high intensity level are doing more harm than good.

Don’t be afraid of losing muscle if you miss a week of weight lifting. More than likely you are gaining muscle during rest, not losing it.

5. You must do 3 sets per exercise, and multiple weight lifting exercises in order to see progress. False. False. False. Studies have proven all you need is one high intensity, muscle stimulating set in order to stimulate maximum muscle growth.

There is no scientific basis, nor reasoning for performing 3 sets per exercise.

As a natural bodybuilder, and Exercise Physiologist, I know how important it is to not fall into the trap of these all too common weight lifting myths. By reading this article you are a step above other bodybuilders, and will get much great muscle results from your weight lifting routine. The next time someone tries to promote these myths you will definitely know better. Weight train with wisdom!

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Jim O’Connor - Exercise Physiologist / The Fitness Promoter

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Do you get frustrated with your body, most especially your heavy weight? Do you wish that you have Jessica Alba%26#8217;s svelte frame or Katie Holmes lithe body…

Do you get frustrated with your body, most especially your heavy weight? Do you wish that you have Jessica Alba%26#8217;s svelte frame or Katie Holmes%26#8217; lithe body? Well, while some people are incredibly lucky to have been born with these kinds of physical attributes, or a hyperactive metabolism that prevents them from gaining weight despite whatever they eat, the majority of us have to constantly look out for our body. If we don%26#8217;t discipline ourselves enough, avoiding scrumptious glazed donuts for example, it is likely that you will soon be needing a weight loss program to shed off unwanted pounds.

1. Nutrition And Fitness

Aside from dieting, a person who is seeking to have a successful weight loss program should have some knowledge about nutrition and fitness. First, start with your overall attitude, not just towards food and maintaining a healthy lifestyle. Think about your everyday habits and your everyday routines. Is it something that constitutes as what fitness and diet experts might consider healthy?

2. Maintain Dicipline

Going through a weight loss program requires you to have enough discipline and patience because some people would like to shed off the pounds in as little as a month but that%26#8217;s just not a healthy weight loss program. Well, yes, you can eliminate a couple of excess pounds in a limited time, but it%26#8217;s not good for you in the long run. Your body will go into shock because it will think there isn%26#8217;t enough food in your environment, meaning it will end up storing more fat, and that will make losing fat even harder. So never deprive yourself food.

3. Avo

id Eating Disorders

Never totally deny your body food and water. You need to drink at least 8 glasses of water a day as well as healthy meals. And while anorexia is denying the body food, bulimia is characterized by excessive eating then binging. Both are known to be deadly, and you should know that neither are proven methods. There is a huge difference between weighing less pounds and being healthy.

4. Weight Loss Regimens

People who are under a weight loss program, even while they%26#8217;re still at the start of their weight loss regimen, need not put themselves down further by insisting that they%26#8217;re ugly just because they are fat or even just a little bit overweight. Such poor self-esteem could lead to further damaging yourself. While having a weight loss routine, it is best that you keep a positive attitude and never set goals that are too unrealistic for you to achieve. Everyone has his or her own way of being able to gain or lose weight. Some have faster metabolisms than others while other%26#8217;s weight loss progress may actually take some time. Either way, it%26#8217;s best to stick to a weight loss program that would not only be able to make you look great but will also make you healthy. There%26#8217;s no point in having a great outer appearance if your stomach walls are bleeding due to ulcer or if you%26#8217;re suffering from fainting spells because of food deprivation.

5. Work Together!

- Ask around like friends, family members or colleagues what they did

- Consult a registered dietician

- Enroll in a nearby gym or fitness center

- Quit smoking and don%26#8217;t drink on a regular basis

Article Source: http://www.BestToRead.com/

When buying the perfect mobility scooters you have to fully understand what you are looking for. There are many kinds of mobility scooters and they offer various features that will satisfy your different mobility needs. Most mobility scooters run on electricity which is more practical than have it running on gas.

Several factors must be given careful thought to properly match the user and the machine. The height of the person who will use the electric scooter determines the size of the scooter. A tall person should opt for bigger scooters because smaller ones might not give enough leg space.

Although smaller scooters may be a whole lot cheaper and easier to transport but if the comfort of the person who will use it suffers then it will be a bad choice. Weight also plays an important role in buying the perfect electric mobility scooter. Smaller scooters are suitable for persons under 250 pounds. Heavy duty electric scooters on the other hand are designed to accommodate a load up to 400 pounds.

Checking manufacturer specification will help you better understand how electric mobility scooters handle specific weights. Choosing a small electric scooter for a heavy person is not recommended because the heavy weight will place extra strain on the electric motor which is configured for a lesser load.

Also ask yourself, where will you use the scooter most of the time? Are you going to use it mostly inside the house or do you want to be riding it outdoors? Three-wheeled scooters are designed for easier maneuverability inside the house. The handle bars called tillers in three-wheeled scooters are designed for effortless steering.

The single wheel in front responds quickly for better turns in small spaces. Also called travel scooters, these three-wheeled electric scooter models makes moving around the house easier even in tight bedroom corners. Rough surfaces outdoors can be handled perfectly by a four-wheeled heavy duty electric scooter. The cruising range is not a problem so you can go to reasonably anywhere with a bigger model.

Another article about the bench press you ask? Whether you agree or not the barbell bench press is one of the most highly regarded weight room exercises period. Have you heard this conversation in the gym lately? “So how much weight can you use for preacher curls?” “I’m moving some heavy weight, how much can you use for kickbacks?” “I’ve been struggling on those and I have a kickback meet coming up in a few months!” I’ll take a wild guess and say this conversation has never and will never take place. The truth is the vast majority of individuals measure their strength and even their manhood based on how much they can bench. You could be at the gym, or even at a bar having a beer but when the topic of working out comes up people are almost certain to ask the infamous question, “How much you bench?” If you don’t care how strong you are then I don’t know why you’re lifting weights anyway. The bench press is a benchmark of your strength plain and simple. Back to the conversation we didn’t hear at the gym. What our friends above should have been asking each other isn’t how much weight they use when doing kickbacks but rather how much weight they use when they’re performing a lower pulley external rotation exercise. Did I lose you there? I know, I know we declared the bench press is the true measure of our strength not all these isolation and stabilizer exercises right? This is true, but have you ever heard the expression, you’re only as strong as your weakest link? When you bench press there are four tiny muscles that play a major role in whether your bench press takes off or if you’re going to suffer from a bench press blowout. Build these muscles up and you can dramatically decrease the chance of blowing out your shoulder. If you’re benching heavy weight and not paying attention to these muscles you run the risk of muscular imbalances, shoulder pain, and getting stuck in a serious plateau. When bench pressing it essential to have stability and strength in the shoulder. The four relatively small muscles predominantly responsible for stabilizing the shoulder - teres minor, infraspinatous, supraspinatous and sucscapularous - are known collectively as the ‘rotator cuff’. When these muscles contract they pull on the rotator cuff tendon, causing the shoulder to rotate. While bench pressing you may experience some rotator or shoulder pain, during part of the movement. This is likely due to weak muscles in this area. Weak muscles are often but not always the cause of rotator cuff impingement syndrome and associated rotator cuff tears. If you have the rotator cuff strength of a little girl, your body has no choice but to limit the amount of weight you can stabilize and move to prevent injury. It’s not uncommon to see an individual break through a bench press sticking point simply by incorporating direct rotator cuff training. OK maybe now I have your attention. So how do you make sure your rotator cuff isn’t the weak link in your bench press? Or even more importantly how will you prevent a bench press blowout where you damage the rotator cuff? Like we discussed you need to strengthen the muscles, so let’s take a look at this workout routine. Remember if you already have an injury you should not use this routine as a rehab program but rather visit a sports medicine physician. If you want to prevent a future injury and break past a bench press sticking point then follow this routine twice a week. If you’re not in pain now, that’s an even better reason to follow my advice. Trust me if you have a nagging injury you’re not going to be growing or getting any stronger. Train smart, so that you can hit the weight hard when you do bench. The first thing you need to do is stretch the muscles you are about to train. Make sure you have warmed up for a good five minutes on the bike or treadmill before you start stretching. This will help you acquire greater flexibility. You already know stretching is important so just do it. You don’t need any equipment for this stretch. You can do it one arm at a time or with both arms at the same time. Extend your arms out from the torso at a right angle. Now bend your elbows at a 90-degree angle. Place your forearms on the frame of the doorway and lean forward. You will feel the stretch in your pecs and the back of your shoulders. Hold the stretch for 20-30 seconds. Next I want you to hang from a pull up bar for 20-30 seconds. This isn’t a grip strength test so no you don’t have to hang on for the full 30 seconds. Cuban Press Rotation Grab an EZ Curl bar and perform a wide grip upright row until the bar is a few inches below your collar bone. Now keep your elbows stationary while you externally rotate the bar as if you were trying to tap your forehead. Next you will press the bar overhead. Lower the weight along the same plane and repeat for ten reps. You will not be able to use the same weight you use for standard overhead presses due to the external rotation. This exercise won’t build your ego right now, but you’ll be thanking me when your bench press increases. Cable External Rotation Raise the pulley until it is even with your elbow. You’ll be standing sideways next to the weight stack so if your right hand is holding the handle, your left foot should be closest to the weight stack. Grasp the cable attachment with your far arm while keeping your elbow close to your side and forearm across your stomach. Your palm should be facing in. Pull cable attachment away from body by externally rotating your shoulder. Return and repeat. Turn around and continue with opposite arm. Cable Internal Rotation Again raise the pulley until it is even with elbow. You’ll be standing sideways next to the weight stack but this time if your right hand is holding the handle your right foot should be closest to the weight stack. Grasp the cable attachment with the closest arm. Keep your elbow close to your side with your palm facing in. Pull the cable attachment across your body by internally rotating your shoulder. Return and repeat. Turn around and continue with opposite arm. 90-Degree Dumbbell External Rotation To finish off the infraspinatus, hold a dumbbell in each hand, and perform a lateral raise to 90-degrees while keeping the elbows bent at 90-degrees. Once your upper arms are parallel to the floor, externally rotate your arm so that your forearms are perpendicular to the floor. It will look like starting point of a dumbbell military press. Now lower and repeat. Remember to use light weight. The infraspinatus is a tiny muscle so it can’t handle a heavy load. The shoulder horn is a great piece of equipment that keeps your arms in place while you perform this motion. Do three sets of ten repetitions for each exercise. Perform the routine once a week in conjunction with your current workout. This is important so listen up. The last thing you want to do is pre-exhaust your rotator cuff before training the bench press. Never do this workout prior to a heavy bench press or shoulders session or you run an even greater risk of aggravating the area. You can give these exercises a try at the end of your workout, but be sure you always give your rotator cuff muscles 48-hours rest after a workout before training chest or shoulders. Points To Remember: The muscles of the rotator cuff are very small. Even if you’re pushing five bills on the bench press you’ll still be using five-pound dumbbells for many rotator cuff exercises. So leave your ego at the door! Avoid lat pulldowns and military presses behind the head as they place the shoulder in a poor biomechanical position which enourages impingement. Training your rotator cuff muscles can help you avoid pain, prevent future injuries, and fix muscular imbalances. It’s not uncommon for a trainee to add 20+ pounds to their bench press simply by strengthening the rotator cuff muscles. Never perform a rotator cuff routine prior to bench pressing or overhead pressing movements. If you feel serious pain in your shoulder it may be too late. Go see a sports medicine physician. We all know people who were really into bodybuilding/powerlifting and looked forward to bench pressing only to eventually drop out after a few years of hardcore training. Why? In many cases nagging injuries especially those of the shoulder, simply took the fun out of it. This doesn’t have to happen to you so you’re ahead of the game. The best thing you can do to keep your shoulders healthy, and make sure your bench press continues to improve is strengthen your rotator cuff muscles so that they will never be your weakest link! After all your bench press will be going nowhere fast if you’re injured. Pick up the girlie weights for a few sets once a week so you’ll experience a bench press blastoff instead of a bench press blowout. Mike Westerdal is the owner of http://www.criticalbench.com. Visit his site to receive two free PDF reports entitled, “31 Days To Bigger Arms” and “Boosting Testosterone Levels for Big Muscle Gains.”