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Believe & Acheive

Don’t walk through life just playing football. Don’t walk through life just being an athlete. Athletics will fade. Character and integrity are the ultimate vision, the ultimate goal.

Train Hard Fight Easy

It doesn’t matter how good you are. Sport is all about playing and competing. Whatever you do in cricket and in sport, enjoy it, be positive and try to win.

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Find Your STRENGTH

The fitness regimen must also focus on maintaining sound mental health besides physical fitness. Mental fitness is also very important for athletes if they are aiming to achieve glory at national and international sporting events. Lack of mental fitness hampers the athletes’ capability to compete at their optimum best. .

How to Use a Sauna After a Workout to Boost Performance

The sauna is somewhere that many people head to after exercise in order to unwind and relax after an intensive session. Besides it just being an indulgent experience that leaves you feeling refreshed after the fact, many people wonder “is the sauna good for muscle recovery?” The short answer is yes. It is thought that going to a sauna after working out or playing sports actually poses real benefits, including but not limited to muscle recovery, and by the time you’ve finished reading this article, you’ll feel compelled to stop by the sauna after each session in the gym.

sauna

Why Is the Sauna Good for Muscle Recovery?

Once you’re battling sore muscles after working out, getting into a sauna will help to relieve the soreness. When you exercise, your muscles are put to work in a more intensive way than they are used to, which, in turn, causes tears at the microscopic level. These tears are what is responsible for the muscle soreness, tightness, sensitivity and cramps cause by the resulting inflammation. Your body immediately begins to work to heal those tears by enhancing the circulation of the blood and bringing plenty of blood rich with oxygen to the muscles that are lacking it from working out. Of course, heat also naturally relaxes the muscles to bring you relief right away.

In the long term, saunas work to stimulate the growth of your muscles, helping to strengthen and firm them up, to make them more resilient in recovery down the line. Heat therapy, also known as hyperthermia, is shown in studies to produce more heat shock proteins. These proteins help to repair the damaged proteins that are already present in the body while also protecting it against oxidative damage. This is all to say that it may increase muscle building while reducing muscle breakdown.

Should You Use the Sauna Before You Work Out?

The short answer is no. Using a sauna before you hit the gym may actually be detrimental and may make working out harder. As the heat and steam relax your muscles, they become looser, which could cause damage in intense workouts. The injury seems more likely to occur if the muscles are not at their usual tension in order to support the weights and take you through other various parts of your routine. You should instead hold off on the sauna until after you have completed your workout routine, treating it as something of a reward and reaping the benefits that it has to offer in terms of muscle recovery.

At the end of the day, the answer to the question, “Is the sauna good for muscle recovery?” is a resounding yes. Heat therapy not only helps to relieve the symptoms of stiffness, soreness, tension and tightness, but it may also boost the healing of the micro-tears in the muscles that occur during an intense workout. Taking a pause in the sauna as you leave the gym may help you recover sooner and get back to the gym as soon as possible.

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How To Bench Press Better Than Before

Learning how to bench press is a great way to build muscle mass and strength. Safety should be a top priority, so when doing this type of exercise always use a power rack to guarantee that injury does not occur. The first step is to set up the safety pins to a height that is most comfortable for you. This is essential so that if the weights were to fall they will be caught by these all-important safety pins. Best of all, when using a power rack you will not need a spotter. Next, follow these easy steps to get the most out of your next bench-pressing session.

Bruno Benching With Good Form

Bruno Benching With Good Form

1. Initial Setup

Position yourself flat in a lying position on the bench with your eyes aligned directly under the bar, then, lift up the chest while squeezing the shoulder blades. (Note: feet should be resting flat on the floor)

2. The Bar Grab

Carefully place your pinky directly on the thebar’s ring marks. The bar should be held at the base of the palms using a full grip. (Note: the wrists should be perfectly straight)

3. Time to Un-rack

Inhale deeply and carefully un-rack the bar by simply straightening or fully flexing your arms. The bar should then be moved over the shoulders while quickly locking the elbows.

4. Lower the Bar

While keeping the forearms vertical, lower the bar to the mid-chest region. At the same time tuck in the elbows approximately75Â. (Note: hold your breath as the bar reaches the bottom of its travel)

5. Bar Press

Finally, the bar should be pressed from the mid-chest region to an area above the shoulders. The butt should be maintained on the bench at all times with the elbows locked once the bar reaches full top-position of travel. (Note: remember to breathe once completing the movement)

Upon completion of the entire bench-pressing cycle, re-rack the weights. In most cases, five or 10 repetitions will be more than enough depending on how much weight you are benching. Once you have completed the last rep and your elbows are locked that it is then necessary to return the bar to a safe position on the rack. Carefully and slowly move the bar horizontally from a position directly above your shoulders back onto the power rack.

Bench Press from Frame Kings

Bench Press from Frame Kings

As a note of caution avoid aiming directly for the uprights as this could result in an accident if you were to miss them unexpectedly. It is better to aim for more easily identifiable vertical parts of the rack as a way to ensure that the bar is returned safely and securely to a parked position. Once the bar has come into contact with the power rack’s uprights, simply bend your elbows in order to lower the bar in a more controlled way onto the uprights.

Bench pressing is an excellent exercise for those wishing to build muscle mass and strength. Consider these simple yet important tips on how to bench press to get the most out of this valuable exercise while also maintaining the highest levels of safety at all times.

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