Lateral epicondylitis exercises are very effective to relieve pain and reduce inflammation. Lateral epicondylitis is a scientific term for a common stress injury called tennis elbow. It is an inflammation…
Cryolipolysis is one of the most popular procedures when it comes to localized fat treatment. The technique has loyal fans and the results are amazing!
For this reason, it has already become one of the hype of the moment. To help you stay on top of all the details surrounding cryolipolysis, we have made this super-complete article.
Want to understand everything about it? Then, come with us!
What is Cryolipolysis?
Cryolipolysis freezes the adipocytes. When this happens, the lipids have their structure changed and start to be identified as foreign bodies. The natural outcome is the best possible for those who want a leaner body: the body itself eliminates the foreign cells (fat cells) through an inflammatory response.
Why is cryolipolysis so desired?
In some situations, even with a healthy diet and countless physical exercises, localized fat insists on remaining in some places. These people see in cryolipolysis a great possibility to solve their problems.
How did cryolipolysis come about?
The first studies about cryolipolysis treatment appeared in 2008 at Harvard University in the United States, after observing some types of remote rare events called popsicle panniculitis and equestrian panniculitis.
This popsicle panniculitis was characterized by a reduction in the volume of the lips of children who often came into contact with popsicles and frozen food. And in equestrian panniculitis, the reduction of the fat layer of the inner thighs of women riding in tight pants in cold climates was observed.
What are the benefits of cryolipolysis?
This magic is precisely why cryolipolysis is so loved. And it’s not for nothing, right? Just a few sessions are all it takes for amazing results to become visible. You can:
Model the body
Eliminate localized fat; and
Reinforce the preoperative period of liposuction.
The process of crystallization of the adipocyte cell under negative temperatures is present in several equipment available in the market.
How does cryolipolysis eliminate fat?
Cryolipolysis eliminates localized fat with the use of low temperatures. Thus, the fat cells are frozen and destroyed.
How does Cryolipolysis work?
To perform the procedure, a gel is applied to the person’s skin and then the device is positioned in the area that will be treated. After this moment, the sucking and cooling procedure begins.
The temperature goes to -10ºC, at which point the cells start to freeze. After that, the fat cells are ruptured and, subsequently, eliminated by the body’s lymphatic system.
Where can the procedure be performed?
The main areas in which the procedure is performed are
Thighs (inner and upper part);
What problems does cryolipolysis help solve?
Among the main problems that can be solved with cryolipolysis, we can mention
stretch marks and fibrosis
What are the contraindications to cryolipolysis?
The procedure should not be performed by anyone who:
have problems with cold (such as cryoglobulinemia);
have cold urticaria or hemoglobinuria;
have loose skin or weak tone;
have had recent surgery.
What are the risks of cryolipolysis?
Like any procedure, cryolipolysis also has risks, even if it is considered safe. This happens mainly when safety protocols are not followed. See what the main risks are:
2nd or 3rd degree burns when the device is not calibrated;
burns due to problems with the blanket (it is between the patient’s skin and the device);
not paying attention to the recommendations (you can see them all above).
What are the expected results?
The injured cells are eliminated by the body in about 4 to 6 months. During this period, the amount of fat tissue decreases in size, by about 20%.
Cryolipolysis is a promising procedure for non-surgical fat reduction and body contouring and presents an attractive alternative to liposuction and other more invasive methods. This procedure appears to be safe in the short term, with a limited side effect profile and results in significant fat reduction when used for localized adiposities.
Another scientific study, published by the same institute, has proven that cryolipolysis with contrast is safe and effective in reducing the fat layer and improving body contouring.
The Harvard School of Medicine states that:
Results can be seen within three weeks, with maximum benefit in approximately three months.
What is the difference between cryolipolysis and radiofrequency?
Although the names are similar, the dynamics of radiofrequency are quite different from how cryolipolysis works. Cryo Frequency is, in fact, the evolution of another well-known treatment, radiofrequency, but with even more benefits.
The great advantage of the procedure is to associate negative and positive temperatures in a single protocol. The tip can reach up to -10ºC while its wavelength generates heat capable of reaching up to 60º C. For the patient, this means two very important things:
Discomfort is reduced, as the skin surface is cooled during the session;
The results are potentiated, considering that the heat inhibits the inflammatory process of adipose tissue, reduces the volume of fat cells, speeds up metabolism, and stimulates collagen production.
See, that’s it? Cryo Frequency is a complete, non-invasive and painless therapy. The combination of high and negative temperatures acts efficiently to treat localized fat, minimize cellulite, and promote skin rejuvenation.
Want to know more? We have prepared a complete text about the difference between cryolipolysis and radiofrequency. Check it out now!
What to do after cryolipolysis?
Avoid fat, practice physical activities, and drink lots of water. These are part of the recipe for maximizing the result of the procedure.
Besides, there are several therapies you can perform to have even more amazing results. For this reason, we have carefully prepared an article telling you in detail what you should do after the cryolipolysis.
What is the best cryolipolysis equipment?
The best cryolipolysis equipment is the one that is registered with local health institutes and offers a safe application for the patient. One of the greatest examples we can cite is the Polarys Ibramed, which reduces up to 42% of the treated fat. A recent release, the 360º mini applicator, gave even more power to the cryolipolysis protocol. With this applicator, it is also possible to treat smaller regions, such as the infrascapular and intimate areas.
For patients who do not feel comfortable with the vacuum of the gauntlets, there is another great alternative: the Criodermis is a plate cryolipolysis and has the largest treatment area on the market, totaling 560 cm². There are 4 simultaneous applicators (size G) and 2 independent applicators (size M). This is also one of the safest devices for cryolipolysis on the market.
Did you see how interesting cryolipolysis is? Its effects are already quickly observed by the clients, isn’t it? But for everything to last longer, it is advisable to change your routine, which is why we have prepared a complete weight loss manual for you.
If you are one of those who hide your legs for fear that you see the veins, we give you the solution to stop worrying about this issue and return to show off your legs. Discover how to reduce the veins or even eliminate them for good.
The sun, better first thing in the morning
Sunbathing is good because you synthesize vitamin D, which stimulates circulation, but the heat has the opposite effect. So in summer, sunbathe first or last thing in the morning. And if you are in the sun, soak your legs to keep them cool.
Take evening primrose pearls
Blue veins are one of the first signs of a circulatory problem. To prevent them from getting worse, you can take evening primrose pearls if your doctor considers it appropriate. They contain gamma linolenic acid, which has anti-inflammatory properties.
Yes to grape seeds
Grape seeds are high in flavonoids and antioxidants, which strengthen the walls of your veins and will improve your blood flow. You can take them as fresh fruit or in pill form as a dietary supplement.
Beware of impact sports
It has always been said that you should avoid sports that involve an impact of the foot against the ground (running, steps, tennis, basketball …) because they hinder the return of blood to the heart, favoring that it remains stagnant and begin to stand out the veins of the legs.
However, there are some experts who do not believe that they should be avoided because it depends on other factors. Discover more myths about varicose veins and circulation.
Moisturizing cream, to the fridge
With the cold cream doing an upward massage, you will see how you feel much fresher and relieved to stimulate the return circulation. You can also use cold gels, which have the same effect but are enhanced by their ingredients.
Go for the wheat germ
Wheat germ improves your circulation and blood pressure because it is rich in potassium. It also helps eliminate fluids and prevents flaccidity.
Many people are put off by its taste, but seaweed contains vitamin K, which makes the blood more fluid. Also, calcium is responsible for the elimination of liquids along with potassium. Find out which foods give or rob you of calcium that you may not have known about!
Dare with spicy foods
In moderation, since taking it in excess can damage your stomach. But capsaicin, the substance that makes your tongue burn when you eat spicy food, fights inflammation of the arteries. In addition, spicy spices contain vitamins A and C, which help strengthen the walls of your blood vessels.
Conceal them with a couple of tricks
You can use leg makeup that washes off in the shower to conceal them. They are easy to apply and are usually sprayed on. In summer, the tan itself helps to camouflage them.
Heavy legs? Varicose veins? Find out all about them
Summer heat favors vasodilation, so heavy legs, swelling, or varicose veins are more common than we think. Discover all the tricks to keep your legs light and in shape even in summer.
In summer we all like to show off beautiful, tanned legs, but many of us hide our legs behind a skirt or long pants to prevent the dreaded veins from appearing. Also known as vascular varicose veins, these are dilations of the minor capillaries and superficial vessels. Their appearance does not usually cause pain and they are often associated with varicose veins.
WHY DO SMALL VEINS APPEAR?
There are many possible causes for the appearance of small veins, but the main one is genetic. Also a sudden increase in breast size, a recent pregnancy, or a change in lifestyle can be triggered for their appearance. The variation in hormone levels during pregnancy can hinder proper blood circulation and contribute to the development of unwanted veins.
Some people are also forced to stand or sit for long periods of time, which increases the pressure on the walls of their veins and, consequently, the appearance of these signs.
Another important factor, which should be taken into account especially now in summer, is that excessive sun exposure can contribute to the problem, as well as chronic constipation or certain medications. On the other hand, the use of very tight clothing and high heels favor their appearance.
THE BEST TREATMENTS FOR BLUE VEINS
Pharmacological. Phlebotonic anti-varicose medications can help tone the walls of your veins and improve your circulation, but they do not prevent the subsequent appearance of varicose veins. They must be prescribed by a physician.
Sclerotherapy. It consists of injecting a substance into the varicose veins that cause them to be reabsorbed without the need to remove them. It is an outpatient procedure and recovery is quick, but may require several sessions.
Percutaneous laser. This laser is applied from the outside and penetrates through the skin to eliminate the small veins. It is a simple technique but is not usually recommended if you have poor scarring.
Laser + foams. They are also treated by injecting photosensitizing polidocanol foams and with a dynamic laser that heats them and then coagulates them.
Notice that little bulge in your stomach which you have been ignoring till now? Can’t wear your favorite LBD or your favorite pair of jeans anymore? Thinking of losing the belly fat and flaunting washboard abs instead? Well, don’t fret! You have come to the right place as we reveal here 6 ways to lose belly fat effectively.
Apart from stealing your chance to flaunt an hour-glass figure, the stomach bulge also gives rise to serious health problems like diabetes, metabolic syndrome and heart diseases. Some of the primary reasons for stomach fat accumulation are over eating, lack of physical exercise and slow metabolic activity.
If you really want to make a difference, then it is important to follow a healthy diet with a proper exercise regime, which can also include aerobics and yoga. Loosing stomach fat in order to get washboard abs is not as difficult as many people tend to believe. You can’t lose the excess fat overnight as it definitely demands a disciplined and intensive approach to achieve your goal.
Moreover, it’s practically impossible to reduce abdomen fat by decreasing the total body fat percentage. In this article, I have compiled 6 important tips which will help you to lose stomach fat quickly and effectively!
Whether you are planning to reduce your overall body fat or specifically reduce your waist line, it is imperative to keep yourself hydrated all day long. Keep a water bottle/sipper beside you and remember to drink water frequently. This will keep you invigorated and reduce your craving for sugar laden beverages. In a month, you will notice a remarkable difference. Start your day with drinking a warm glass of lemon water with honey or salt. This will help in cutting down the excess fat from your body.
There is no better way to burn the stomach fat than rigorously following an effective exercise regime. In order to build your abdominal muscle and burn the excess fat, you need to work out daily or at least 5 times in a week. Try to do full body exercises like push-ups, pull ups and rope jumping. This way you can lose around 500 to 600 calories every day. You need to perform different sets of exercises in moderation, including weight bearing exercises and brisk walking or jogging. Additionally, you need to actively pursue some non-weight bearing exercises like biking or rowing.
Side stretching can also help you to lose tummy fat.
Stand with your feet shoulder width apart.
Raise one arm above your head and lean to your left side as far as possible.
Repeat the same with your other arm. You will feel a strain at the side of your belly; don’t be alarmed.
Lie down straight on your back and put a thin support in between your thighs.
Then, slowly raise your left leg straight towards the ceiling without bending the knees for at least 20 seconds.
Repeat the same step with your right leg.
Repeat this procedure at least 5 to 8 times.
You will also need to include cardio exercises in your daily workout routine to lose the excess fat from your stomach. Practice cardio exercise daily for 20 minutes for at least 5 times a week. You can try any of these exercises like bouncing in the trampoline, dancing, running, jogging – any activity which keeps you physically mobile.
One of the most effective methods to flatten your stomach is interval training, which incorporates short bursts of high intensity workouts for a certain period of time and follows it with a low intensity exercise. An example of such training is jogging for around 5 minutes followed by sprinting for 2 minutes. Then, again slow down the jogging session and then do full sprint for around 2 to 3 minutes.
The type of foods you include in your diet determines your waist size and hence, the extent of fat accumulation in your stomach. Natural foods like whole grain breads and white meat should be included in your diet.
Include healthy fruits and vegetables like carrots, peppers, spinach, tomatoes, apple, oranges, broccoli, pineapple and salads in your daily diet.
Avoid junk food and high, empty calories food items like cookies, jam and jellies.
Fast food is the worst enemy in the battle against stomach fat.
Sugar is considered as the biggest reason of bulging stomach, so reduce your sugar intake.
Most of the junk food contains refined carbs and sugar which elevates the blood sugar level.
Avoid aerated drinks like soda and carbonated drinks as they contain more calories than a banana, with no nutritional value at all.
Beer drinkers tend to have a pear shaped body type. Excessive consumption of alcohol leads to fat accumulation near your abdomen. This is because alcohol does not contain any nutrient value but only energy in the form of calories. So, all the calories consumed through alcohol are stored in the form of stomach fat. Hence say no to alcohol if you want to lose stomach fat quickly. Alcohol also stresses the liver to overwork to eliminate the toxins from your body.
Stress and anxiety can cause the over production of certain hormones like cortisol, which increases weight gain around the belly region. Here are some easy yet effective ways for combating stress everyday:
Adopt a good sleeping pattern. We all need at least 7 hours of adequate sleep every day.
Don’t get stressed out; learn to relax and unwind.
Indulge regularly in a spa or aromatherapy session to keep the stress at bay.
Starving for longer period of time induces the body into a catabolic state, which means that the body breaks down muscle tissues for energy and starts conserving fat. Rather than eating three large meals, switch to five small meals. Smaller portions will keep you satiated for a longer period of time and will keep you away from hunger pangs.
The cause of epicondylitis is an inflammation of the muscular insertions on the epicondyle of the elbow; its an array of tendonitis. Lateral epicondylitis, also called “tennis elbow” is the term used when the muscle inserts on the side of the elbow are inflamed.
Medial epicondylitis or “golf elbow” refers to inflammation of the muscle inserts on the inside of the elbow. In both types of epicondylitis pain can occur at the muscle insertion into the bone of the elbow or may radiate into the muscles of the forearm and occasionally to the wrist.
Epicondylitis is usually related to overuse or direct trauma to the area. The pain is more intense after an intense or repetitive use of the limb. Activities involving strong grip or forearm rotation are particularly aggravating.
How to relief the pain
Tennis elbow relief can be accomplished, on the most extreme or chronic cases, by surgery, but for the rest of us non invasive procedures are enough to get rid of the pain. The non-surgical treatment has three main components: protection, inflammation reduction and strengthening the muscles and tendons.
Decreasing the time or intensity of activity
Other methods of protection are the use of an elastic elbow brace, strap, band or wrap and occasionally, support with plaster or magnetic immobilization. A stretching program can be useful to reduce muscle tension on the tendon affection. Stretching includes the affected arm as well as the neck, upper back and shoulder, hand, wrist, forearm and triceps.
How to reduce the inflammation caused by tennis elbow
The second component of non-surgical treatment aims to reduce inflammation of the tendon. This can be done with ice, various forms of physiotherapy (such as ultrasound or iontophoresis), anti-inflammatory medication and infiltration with corticosteroids (a class of steroid hormones).
You can apply these simple treatments at home:
Apply ice after exercise/work periods to reduce inflammation and get temporary pain relief. To apply the ice wrap the elbow and forearm with a damp cloth and place a bag of crushed ice on it. Keep the ice on it for 15-20 minutes.
Friction massage and ice: It can be used to reduce inflammation and promote healing of the inflamed tendons. Ice causes the constriction of the surface vessels; the friction dilates them. To give yourself an ice massage, fill a plastic cup with water and put it in the freezer; cut the top half of the plastic cup and gently massage the painful area with ice for five minutes.
For the friction massage, use the tips of the thumb or index fingers to rub on the painful area. Start with light pressure and gradually increase it until you apply firm pressure; continue the massage for 3-5 minutes. Alternate ice and massage, always ending with the ice application so that the affected area doesn’t remain inflamed. Repeat 2 or 3 times a day.
When to start doing exercises for tennis elbow
The third component of the non-surgical treatment consists of stretching and strengthening exercises of the muscles and tendons that were affected; usually this is done after the above steps to decrease the pain. In some cases, when the pain does not improve with other methods, a strengthening program will lead to the complete resolution of symptoms.
Start with the exercises once you have remained pain free for several days. The stretching and strengthening exercises are necessary for a proper rehabilitation. Stretching the muscles of the forearm flexors and extensors as described in the exercises section will help prevent muscle imbalance.
When other treatments and rehabilitation fail to provide relief to the affected area, surgery may be prescribed as an alternate option to get rid of the pain.
When should tennis elbow surgery be considered?
In typical cases, the indication should only be given due to failure of proper rehabilitation. Some authors set a period (3-12 months), but this pattern is relative. We must consider that approximately 85% of cases improve with appropriate rehabilitation.
Although tennis elbow surgery should only be considered as a last resort, you should know that it is a very safe procedure and complications occur rarely. When complications do occur they are usually related to anesthesia problems and not to the procedure itself, however, risk is a part of every surgical intervention.
What are the risks?
Some risks are present on any type of surgery, these may include: deep infection of the arm or the skin around the incision, hemorrhage or a painful/unsightly scarring.
Other risks or complications, although not likely to occur, are specific to this type of surgery; these may include: damage of the nerves (which causes weakness, paralysis and loss of sensitivity in the arm and/or hand); there’s a possibility that the tendons get damaged, causing weakness on the hand or wrist.
It is also possible that tennis elbow symptoms don’t disappear with surgery or get worse afterwards; it is even possible, after a successful procedure, that the symptoms relapse.
General anesthesia complications may also ocurr; these may include: nausea, vomit, chapping of the lips, urinary retention, headaches, teeth fractures and burning of the throat. More threatening complications of the general anesthesia are embolism, pneumonia and heart attacks. If you experience any of the above after surgery, contact your doctor or healthcare provider immediately so appropriate action can be taken.
What to expect from tennis elbow surgery?
Surgery is performed under local, regional or general anesthesia. In the most common procedures an incision is made over the epicondyle and the affected tendon is trimmed.
A different procedure involves releasing the tendon from the bone and reattaching it to another place on the bone. In most cases you will be able to go home after you recover from the anesthesia.
Other surgical alternatives are available and your doctor should discuss them with you before making a decision; please visit our latest news section so you and your doctor make the most informed decision possible.
What happens after a tennis elbow surgery?
You will need to use an arm splint to immobilize the arm; maintain your arm elevated, and the area where the surgery was performed, dry. When you sleep it is recommended that you keep the arm above heart level; this is to reduce the blood circulation pressure and avoid throbbing.
Stitches are usually removed after 10 to 14 days and physical therapy is then started. Depending on the type of surgery performed and your current health condition, the doctor will let you know when it is safe to get back to work; you will not be able to drive for about a week after the stitches are removed.
Only after 4 to 5 weeks will you be able to tell if the pain is definitely gone, even after performing physical therapy. However it may take months before you can fully use your arm without any restrictions. It is also a possibility, as mentioned before, that surgery does not resolve the tennis elbow symptoms in some patients; if this is the case, alternative surgical procedures may be considered.
Lateral epicondylitis exercises are very effective to relieve pain and reduce inflammation. Lateral epicondylitis is a scientific term for a common stress injury called tennis elbow. It is an inflammation in the tendons located at the outside part of the elbow. This kind of injury affects tennis and other racquet players, golfers, bowlers, gardeners, housekeepers, industrial workers, carpenters, those whose occupation demands repeated activities of hands and forearms, and any other individual who are prone of any major injury. Its symptoms include pain and swelling at the lateral side of the elbow and pain when lifting or gripping.
Tennis elbow exercises restore the strength and flexibility of the muscles and the forearm and wrists as well. The exercises ensure proper blood circulation to the injured part and promote healing. The amount of exercise should be increased gradually and you should avoid doing the ones that are painful. Lateral epicondylitis exercises consist of stretching and strengthening exercises at the wrist forearm and elbow.
Some tennis elbow exercises include ball squeezing exercise, stretching exercise and strengthening exercise. Ball squeezing exercise builds up the power on the muscles and durability to promote your stamina for weight exercises. Just hold a soft squeeze ball in your hand for a few seconds and release. Do this exercise for about ten to fifteen time, twice a day. In a stretching exercise, it warms up your elbow joint and your wrist joint before an exercise for the muscles. The standard range of movement at the wrist is composed of flexion, extension and lateral deviations of the palm.
Stretching exercises should be practiced two to three times in set of ten. For pronation and supination of the forearm as a stretching exercise, rotate your palms downwards and upwards respectively without bending the wrist. For strengthening exercises, rest the forearm with wrist and palm facing downwards at the edge of the table. Grasp a weight of around four hundred to five hundred grams in your hand and bend your wrist downwards and then straighten it. Repeat this exercise for two minutes until your wrists are exerted sufficiently.
Another strengthening exercise is to rest the forearm with wrist and palm facing upwards from the edge of the table. Hold the weight in your hand, next flex your wrists and then lower it down. Moreover, you can also stand upright with the arms held out. Hold a stick in your hand and attach weights to it with a rope that reaches the ground. Roll the rope around the stick completely with the rotational movements at the wrists. Unroll the rope so that it touches the ground. This should be repeated with palm facing downwards and upwards. This aids in strengthening the wrist flexors, as well as the extensors. You can also practice pronation and supination with appropriate weights.
You can also place your wrists on a table with thumb facing upwards. Hold a hammer in hand and raise the wrist for the thumb to point towards the ceiling. Strengthen the wrist and repeat the exercise for 2 minutes. You can also use the same method while moving the wrist outwards towards the little finger.
As a tennis elbow sufferer, you have to be very particular with the tennis elbow products being offered in the market today. There are certain things that you need to know. First, you don’t need to spend a lot of money for a quick fix. Second, you don’t deserve to suffer for a long period of time. Third, you don’t need products can provide relief but may cause more damage to your health. Fourth, you have to face the truth that some products are to be paired with great consideration in order to achieve good results. And most importantly, the best things in life are free.
There are plenty of tennis elbow products in the market covering the field of contemporary medicine, the field of sports, the field of herbal treatment, the field of Oriental medicine, the field of therapeutic treatment, and so on. There’s a long list of them offering aid to your injury but you can have five of the products that stand out from them.
Tennis elbow, also known as lateral epicondylitis, is a very common injury among racquet players, manual laborers and any other individual. This is dominant among people in their 40s and 50s. This injury involves multiple extensor muscles that stems together from the outer part of the elbow where they are either inflamed or degraded. It is regarded that this is due to overexertion, repetition of movements and too much muscle stress.
You may have this injury if you can feel pain on the outside part of the elbow that often radiates down the forearm, pain when you try to flex or straighten your arm, and pain when you grip, twist, lift or grasp something. There are plenty of different treatments and you’ll never run out of it. But the point is not about the availability of the treatment but with actuality of the cure. Here are five of the products that may be useful for you and have been proven to be useful in treating tennis elbow.
Tennis elbow brace or straps. This is a useful tool to protect your elbow from further injury and to help your elbow as it heals. This will ensure that your muscles are not going to be stressed and that your blood flows evenly, hence, promotes healing.
Ice packs or heat packs. The use of ice packs and heat packs are very useful in relieving the inflammation of the muscles. This will help your ease the situation by keeping down the pain and avoid swelling. Fortunately, you can just simply use an ice wrapped in a towel to apply on your injured arm because we are basically after the cold that ice packs can provide. As for the heat packs, you can just simple use warm baked potatoes to apply on the affected area. You have to note down, though, that the application must not exceed 20 minutes to avoid further injury.
Fish and Celery. You need to include eating fish and drinking celery extracts in your diet. Celery can be extracted through boiling. Taking five drops of celery before each meal may help reduce the pain that you are experiencing due to the injury. Taking in Omega 3 fatty acids are very relevant and fish are rich with them so there’s no reason for not to think of eating fish in the next meal time.
Rubber band. Yes, you read it correctly. The use of rubber band to strengthen the muscles in your wrist is very helpful. Just place a rubber band around all of your fingers and practice opening your fingers against it. You can these two times a day.
Stress ball or tennis ball. That little stress ball is not just effective to relieve your stress but it is a very useful tool to strengthen the muscles in your arms to prevent injuries. Just hold a stress ball, or a tennis ball, for about three seconds before releasing. Repeat this until the muscle tire and do this twice a day.
These tennis elbow products may not be the ones you expected but they are the ones that are effective for that bothersome pain in your elbow.
One of our goals during each and every workout is to activate and work as much muscle as possible. It doesn’t matter whether you’re training a single muscle group or your entire body, more muscle involvement means more calories burnt and more stimuli for muscle growth.
There are several ways to do it but besides adding more exercises to the workout or increasing weights, there’s a single easiest method that you can use to activate more muscle during most exercises. That way is extending the range of motion.
Now, first of all, you need to understand that not every exercise benefits from the extended range of motion. Some exercises, like the bicep curl, for example, actually benefit from the limited range of motion because that way the muscles spend more time under tension. Extending the range of motion to lock the elbows at the bottom or to push the barbell against the chest at the top will actually allow the muscles to rest in case of the bicep curl.
But there are many exercises that become more intense because of the greater range of motion and they activate more muscle at the weakest spots as a result. Here are some of the more common examples.
Decline Push Up
You can extend the range of motion of a push up if you elevate your arms on weight plates, kettlebells or even dumbbells. This works best with the decline push up because you need to raise your legs to the same or greater level to keep the top part of the exercise at the same difficulty. This way at the bottom of the exercise you have to push yourself from a dip like position which adds more intensity, activates more muscle and works on the most difficult part of the push up.
It’s easy to extend the range of motion of a pull up by pulling your chest up to the bar rather than only the chin. This exercise is one that is commonly limited as far as the range of motion goes because guys tend to cheat and don’t pull themselves up enough to complete more reps. However, that works against them because incomplete reps really cut the benefits of this great exercise. If you go for the extended range of motion you can guarantee that those upper back and shoulder muscles get hit really hard.
Kettlebell Sumo Deadlift
You can really get down on the bottom part of the deadlift if you increase the range of motion of the kettlebell sumo deadlift. Stand on weight plates or other elevated platforms so that you pick the weight up from the floor lower than your feet. This makes a deeper starting position and activates more muscle to initiate the lift. This way even when you go back to the standard deadlift, your performance will increase.
The kettlebell swing is performed by swinging the weight up to the chest level to primarily activate the hips and explosive hip thrust power. But you can easily involve more back muscles and your shoulders if you swing the weight above your head. This obviously requires greater hip thrust power too.
As you can see from these four examples, activating more muscle in each exercise is just a matter of extending the range of motion by making the muscles move more under tension. You can use this method with any exercise as long as the muscles don’t get the rest at the top of the movement (bicep curls, bench press, shoulder press) but increase the tension (squat, row, pull exercises).
It’s clear that for sustained fat loss, training is necessary. A diet alone is not a viable option because it will destroy your muscles as much as it burns fat and do great damage to your metabolism. Training to build more muscle, on the other hand, will improve your metabolism and keep burning fat during workout and rest with fair caloric intake.
But not all training methods are equal and while most workout routines will give you the desired result eventually, there’s nothing like giant sets to make it faster. If you want a training protocol that amps up your metabolic rate and burns fat in the fastest way, this has to be it.
Giant sets are four or more exercises done subsequently without rest. The exercises can target complementing, opposing or different muscle groups. The key here is that they increase workout intensity as high as possible and involve a lot more muscle fibers than any other technique as a result.
While giant sets are used by seasoned bodybuilders mainly as a tool to change things up and break the plateaus, it’s generally advised against beginner giant set use, especially when heavy weights are involved because it can quickly lead to over-training.
But even if you’re not a seasoned bodybuilder, there’s still a lot of benefits of doing lighter bodyweight giant sets now and again (every few weeks). First of all, you get the fat burning and muscle breaking intensity in a shortest workout possible. Secondly, you can see it as a challenge and a milestone for your fitness goals.
The Giant Set
So now that we’ve established the benefits, let’s create a giant set of bodyweight exercises for a full body workout (most effective to burn fat). We’ll use the fundamental exercises for the chest, arms, back, core and legs:
Push-ups – 6×15
6×15 Squats – 6×15
6×15 Inverted rows – 6×15
6×15 Sit-ups – 6×15
So you’ll be doing 15 reps of push-ups, squats, inverted rows and sit-ups, in this particular order. You’ll do 6 sets with minimal rest, which makes 360 reps in total.
Depending on your fitness level, you might be able to complete this workout in 5 to 20 minutes. Try to go as fast as you can but keep the form of each exercise correct. This makes a great challenge and a fun way to test yourself against time once every few weeks. It will be a good shocker to your muscles and a great metabolic booster too.
Consider adding this or other giant sets to your workouts to keep challenging your muscles in new ways. That’s the only way to sustained fitness. If this routine becomes too easy for you, feel free to add weights, or replace the inverted rows with pull-ups or chin-ups.
To train the abs completely, we have to understand the basic anatomy of this muscle group. We already know that simple crunches will not cut it and you won’t train your abs efficiently with only this one exercise. There are more movements involved in the way abs work besides the top to down muscle movement.
The Basic Anatomy of the Abs
The main parts of the abdominal muscle group are rectus abdominis, external and internal obliques and transversus abdominis. Each of these muscles are responsible for different movements of your core. The rectus abdominis (six pack) is responsible for the up and down flexing movement, the obliques are responsible for the oblique rotation from top to bottom (external) and from bottom to top (internal), and finally the transversus abdominis runs through your waste like a belt and is responsible for your core stability, stopping the movement.
So in order to train your abs completely, you have to involve all of these movements in your workouts. You need up and down crunching when your lower body is stable, as well as the reverse crunching when the upper body is stable and your legs are moving up. You need rotation movement from side to side, and you need to be able to stop your body from spontaneous movement.
You have two options here. You can perform different exercises for each movement, or you can incorporate all of them in one exercise.
The Alphabet Ab Workout
Because we often have to work with limited time around a busy schedule, we love exercises that can include several different muscle movements. This increases the workout intensity and saves a lot of time, making the workout very efficient.
The Alphabet ab workout is one of our favorites because of these reasons. It’s a simple and fun technique to train your abs that incorporates all the required ab movements in an unusual way. And the premise is simple, we take a hanging knee raise exercise and spell out each letter of the alphabet with our legs.
So starting with the letter A, while hanging from a pull up bar, we raise our legs up and across, then down and across the other way. Finally, we lift the legs midway and across vertically for that dash in the letter A.
Continue performing leg raises in all these movements to draw every letter of the alphabet or until you fail. This will include all kinds of circular, up and down, and top to bottom movements that will work your abs in all ways possible. That makes this workout technique pretty much all you need to train your abs, especially in limited time.
If you can’t complete all 26 reps, keep improving until you get there. And if the entire alphabet is too easy for you, go for several rounds and try keeping your legs straight, move in bigger motions.