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Truly Huge Fitness Tips
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Fitness Tips For 12/21/2004
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Somatotype: Body Composition
You may have heard the terms ectomorph, endomorph, or mesomorph
used before to describe the builds of individuals. This system of
nomenclature, along with corresponding numerical values, was
developed by W.H. Sheldon. It is the most widely used somatotype
classification system used today.
Sheldon's system uses three basic builds: Endomorph, which is the
heavy boned, round shape which has a high distribution of body fat
(think George Costanza); Mesomorph, which is the muscular athletic
build with moderate body fat (think of the classic male v-shape
structure); and Ectomorph, which is the lean, small boned, slight of
build kind of look (think of a tall, lean basketball player). However
very few people can be classified as being entirely one class.
Sheldon realize this and devised a numbering system
to help properly classify people into multiple body types.
Each individual receives a score of 1-7 on each of the three body
types. Thus, a somatotype of 171 would be a perfect mesomorph
(the first number being endomorphic traits, the second mesomorphic,
the third ectomorphic). Likewise, a 711 would be a perfect
endomorph, and a 117 would be a perfect ectomorph. Almost
everyone should have traits in more than one category.
The "perfect" bodybuilder would be a 173, while 475 would be
better suited for football, and a basketball player would optimally
have a 147. Having scores in multiple body types, for instance
the football player's 475, does not mean he has all of the traits of
each body type mixed together. Rather, it means he may have the
heavy thick build of the Endomorph combined with superior
musculature and strength of the Mesomorph, with the above
average height of the ectomorph.
How does my somatotype influence my training goals?
Endomorphs: A predominantly endomorphic individual typically
has short arms and legs, as well as a large amount of mass on
their shorter than normal frame. This hampers their ability to
compete in sports requiring high levels of agility or speed. In
addition, their propensity to add body fat keeps them from being
successful at sports requiring definition and visible muscularity.
Sports of pure strength, like power lifting, are perfect for an
endomorph. Endomorphs should not be afraid to go the low
calorie route as far as d ieting is concerned.
Mesomorphs: A primarily mesomorphic individual excels in
strength, agility, and speed sports. Their medium structure and
height, along with their tendency to gain muscle and strength
easily makes them a strong candidate for a top athlete in any
sport. Both bulking and cutting diets suit Mesomorphs well.
Ectomorphs: A principally endomorphic individual is long,
slender and thin, and therefore power and strength sports are
almost totally out of the question. Their slight build also leaves
them susceptible to injuries. While they can easily get lean and
hard, their lack of musculature severely limits their chances in
sports requiring mass. Typically, Ectomorphs dominate
endurance sports. High calorie diets are a must for endomorphs i
n any kind of sport.
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Ecdysterone "Ecdy-Bolin" Goes Head-to-Head with Dianabol and Wins!
What an incredible compound! Not only does ecdysterone
facilitate a tremendous amount of positive effects in the body,
but it elicits zero negatives! Think about it. Here we have a
compound that has gone head-to-head with steroids in studies
and won anabolicly with none of the associated side effects of
steroids! One study conducted by top Russian researchers
paired ecdysterone directly against Dianabol, one of the most
powerful anabolic steroids developed. The study showed
equivalent anabolic activity with one exception: ecdysterone
stimulated both slow and the all-important fast twitch
muscle fibers, while Dianabol only stimulated the slow
fibers! I think it's safe to say that yes, there are anabolic
steroids and growth hormones in existence that are more
powerful than ecdysterone. That's to be expected. But
what if you could have a compound similar to that in power,
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Rotator Cuff Injury Prevention
The rotator cuff is a group of muscles that are crucial for the proper
functioning of the shoulder joint. Shoulder injuries can be diminished
by careful warmup, stretching, and strengthening of the shoulder
muscles. The exercises described are superb for a general
conditioning program. A program of twenty minutes a day of shoulder
stretches and muscle strengthening exercises is recommended
to increase performance and decrease injuries.
Rotator Cuff Exercises
Dumbbell Seated External Rotation
Begin this exercise by sitting on a bench or the floor. When working
your right arm, bend your right knee up high enough so that when your
elbow is placed on your knee your upper arm is parallel to the floor.
Your upper arm should be parallel to the floor throughout the entire
exercise. Place your left arm behind your body for support. This will
turn your torso slightly away from the working arm. Start with the
elbow of your right arm positioned at a 90-degree angle. This
angle should be maintained throughout the entire exercise. At the
start of each repetition, your forearm should be straight up and
down or perpendicular to the floor. Then, lower the dumbbell to the
left by slowly rotating your upper arm inward. Then, raise the
dumbbell back to the starting position by externally rotating your
upper arm. Repeat for the required number of repetitions on
your workout. Don�t forget to work the other arm. If the workout
calls for doing 2 sets of 10 repetitions this means that each arm
must do both sets!
Dumbbell Side-Lying External Rotation
Lying on a bench support your head with one hand and hold a
dumbbell with the other. With a rolled up towel or foam pad
placed between your side and your arm just above your elbow.
Begin with your forearm across your body, while holding a 90
degree bend in your elbow rotate your upper arm until your
forearm is perpendicular to the floor. Lower to the starting
position.
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