Kipping pull-up 101 tips by Kaia FIT

Learn a Kipping Pull-up.

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Tips How to View Private Myspace Profiles -How Do You Set Record Pull-Ups?
Every sport has world records and pull-ups and chin-ups are no exception. Well, pull-ups are really not a sport but there are people that try to break different records for this exercise. Pull-ups and chin-ups are a difficult exercise to do and is kind of a standard of strength. Visit Here now http://view-privatemyspaceprofiles.blogspot.com/

So what events are used for world record setting. There is most pull-ups in one minute, most leg assisted in one minute (kipping allowed); then it goes on to 3 minutes, 30 minutes, 1 hour, 6 hours, 12 hours and even 24 hours.

A straight bar must be used that is not flexible, The chin must go above the bar verified by a camera and legs cannot be used to assist getting up to the bar. Straight up and straight down is all you can do with no help from the lower body to get you back up.

Jason Armstrong, who set the 12 hour record says he quit lifting weights and swimming about six months out from the date he set for his record. He did only pull-ups and light calisthenics. He would do from 200 to 700 pull-ups a day, doing 100 for warm up then 4 pull-ups per minute for 2 hours.

He could normally do 40 consecutive pull-ups but with all this training he would get to where he could only do 20 because his muscles never had time to recover from all the work he did. Loosing some body weight was another thing he did to make it easier to pull himself up to the bar. He went on to do 2,409 pull-ups in 12 hours to set the record in 2006, this record was again broken in 2007 with 3116 in 9 ½ hours by another individual. Visit Here now http://view-privatemyspaceprofiles.blogspot.com/

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Top 7 Tips to Ease Knee Pain

Imagine for a moment, life without knees. You could not drive a car or ride a bicycle or climb a flight of stairs. And how would your doctor test your reflexes, by hitting you on the elbow with his little mallet? Without question, knees do have certain advantages. But they are also prone to problems. Sports such as running, skiing, and basketball do their share of damage to delicate knees. But even everyday activities such as scrubbing floors can cause problems. When knees hurt, it is most often a sign of overuse syndrome. Knees also suffer fractures, sprains, and bruises. In addition, they are a common target of arthritis. Here are some tips that you can consider to adopt to relieve your pain.

1. Become A Pedal Pusher

To stay in shape while protecting your knee, nothing beats a session on a stationary bicycle. Your knee can tolerate the range of motion that pedalling puts it through, and there is no impact. It also gives a good workout to the inner portion of the quadriceps. Be sure to set the bicycle’s tension at medium so that it causes no discomfort in your knees. It is also recommended adjusting the seat so that your knees are slightly bent when the pedals are closest to the ground.

2. Sit Pretty

When it comes to knee pain, it is not only how long you sit but also the way you sit that can cause problems. In particular, be wary of any position in which your knees are very flexed. If you have to sit for a long time, find a way to straighten your leg to disengage the kneecap from its groove and relieve the pressure.

3. Add Support To Your Shoe

An over-the-counter shoe insert can help relieve pain by taking pressure off your knee. It is especially helpful if you have fallen arches or you overpronate. Overpronation means you tend to walk and stand on the inside of your foot more than you are supposed to.

4. Take Baby Steps

Once your knee is feeling better, return to your normal routine gradually. You should experience no pain at all when going about your daily tasks before you try to do something more stressful, like play a sport. When you feel as though you are ready to take on a more strenuous activity, discontinue any painkillers that you may have been taking. That way, you will know if you are overdoing it because the medication is not masking your pain.

5. Cut Back

Limit any activity that might aggravate your knee. Obviously, you will want to restrict your participation in running and other bone-jarring sports at least temporarily. But you should also avoid prolonged sitting, and opt for elevators and escalators over stairs.

6. Upsize Your Thighs

You can protect your knee against future injury by strengthening the thigh muscle known as the quadriceps. It is recommended to try out this simple exercise called lunges. Step forward, bending the lead leg at the knee. Keep the back leg straighter. Hold for about 10 seconds. Return to original position, then repeat with the other leg. Do three sets of 12 to 15 repetitions per leg every other day.

7. Don’t Lock Up

Locking your knees puts unwelcome pressure on an already-aching joint. Try bending your knees just a little when you stand. At first, you will feel as though you are squatting, even if you have moved only a fraction of an inch. But if you look at yourself in a mirror, you won’t even notice it. The more you do it, the easier it will become. It is much better for your knees in the long run.

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9 Tips to Improve Your Kettlebell Swing

Kettlebell swings are one of the best exercises for firming your buttocks, hamstrings, quads, abs and pretty much everything else. The dynamic loading and unloading of the weight trains you to you your entire body to generate the force necessary to move the bell from between your legs to chest or shoulder height. Proper form is imperative to keep from hurting yourself.

These tips will help you maximize the fat burning potential of the kettlebell swing!

The hips go BACK not down! I can’t tell you how many people have come to me saying swings hurt their back. Inevitably the reason is they are squatting down instead of pushing the hips back.

Try this – Place your hands on your hips with the forefinger of each hand in the hip crease and use the hands to tilt the pelvis. Let the knees unlock, but don’t bend them, just unlock them.
Keep pushing the hips back. At the same time keep the chest lifted and shoulder blades pinched, chin up.
Pop the hips forward and straighten the knees. The hamstrings, glutes, quads and abs should all be tight at the moment of full expansion. The pelvis should be forward.
If you are doing swings with 1 kb (2 handed or 1 handed) the forearm(s) should be touching the inside of the upper thigh through the bottom portion of the movement. If the forearm(s) go between the knees you are squatting (or you have longer arms than me which is saying a lot)
If you are practicing with a more relaxed style you can let the arm relax a little and round a bit through the mid & upper back but the lower back stays flat!
Activate your lats to keep the shoulder down and packed
Shins stay vertical – Do not allow any movement below the knees. This results in scooping and is usually caused by shifting the weight from the mid foot/heel to the ball of the foot. You should be able to lift the toes off the floor at any time during a swing.
Going deeper into the backswing (back NOT down) will generate more power by loading the posterior chain more. You can’t go as deep/back with 2 handed swings.
Swing to shoulder height or forehead height, unless you are specifically working on high pull variations. The variation that I have seen some do, two handed swings overhead can be dangerous, you are better off snatching
At the top of the swing don’t arch the back to get it higher. You may lean back onto the heals to counter-balance the bell but the back remains flat.
Save your grip and hands. Do not squeeze the handle in a death grip. For all but the heaviest (for you) bell you should be able to hold the bell in the fingers by just keeping them curled and only tightening a little through the back swing. Holding the bell tight at the base of the top of the palm below the finger will lead to much pain and suffering from blisters and torn callouses.
Breathing should be natural. Don’t force it. Find a rhythm that works for you. Personally my breathing pattern changes depending on how much work I’ve already done. I tend to inhale on the downswing and exhale on the upswing when fresh, but when I get tired I do a double breath. Exhale on the backswing, quick inhale on the way up, exhale at the top, quick inhale on the way down. It takes a bit of experimentation, but that  really is your natural breathing pattern.

That’s it for now. I hope you find these pointers helpful in fine tuning your swing so you can get the most benefit from this tremendous exercise!

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Lower Body Cross Training Exercises : Tips on Lower Body Wall Squat Exercises

Learn from our expert some great tips on lower body wall squat exercises in this free fitness video on lower body cross training exercises. Expert: Garrett Smith Bio: Garrett Smith NMD CBP CSCS BS, has been interested in exploring, learning, and implementing fitness and nutrition (the proper combination of which he believes is the foundation to all health and welln Filmmaker: Louis Nathan

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