Should You Register With A Cardiac Rehabilitation Centre?

Cardiac rehabilitation is a programme conducted by professionals to help patients recover from a heart attack, any form of other heart disease, or a major heart surgery. Such programs counsel all kinds of heart patients and educate them over how they can improve their physical fitness. The entire program is geniously divided into various phases involving exercises, diet counseling, education of lifestyle changes, and emotional support. Such programs can help patients regain their lost strength and confidence, while reducing any future heart problems, and preventing their condition from worsening. In short, cardiac rehabilitation helps patients live longer than they would without it after suffering a heart ailment. Thus, whether you have suffered from heart attack, heart failure, congenital heart disease, coronary artery disease, angina, stenting, heart transplant, valve replacement, or any heart surgery, you must enroll yourself with one of the leading and renowned cardiac rehabilitation centres in Mumbai.

Mastering The Pull-Ups At The Gym

As much as guys have been crazy about building their muscles, so are girls adopting the fad too. Many girls today want to build up their muscles around their arms to impress friends and the guys around. Whether girls or boys looking for some muscle build-up, pull-ups can give you a major aesthetic upgrade. The pull-up bar is the most efficient and versatile piece of equipment in the gym. But, using the bar is not as easy as it may seem. It requires pulling up your entire torso up with your hands; so imagine the strength and control you require!

The pull-up does not only build your biceps, but also the back muscles and rhomboids around the shoulders. In addition, the hands and fingers also gain strength with the practice of gripping the bar and hanging from it. Any fitness freak wouldn’t want to miss out on these benefits, but achieving them is not so easy. So, if you find yourself not being able to use the pull-up bar to the best, don’t worry because you are not the only one. There are many who are unable to use their strength to pull up their torso. And, to help you all, we have come up with some simple-to-learn techniques that can help enhance your pull-up performance.

Remember, doing a pull-up effectively does not depend on the strength of your arms alone. It is an exercise that requires efforts from your arms, back, and core equally. And, once you are an expert with the task, you will see how incredibly perfect your abs, back, and every other muscle in your mid-section has become!

Hollow body holds

This requires you to lie on your back imitating the exercise of a pull-up, rather than using the pull-up bar itself. Lift your arms overhead, with the biceps in line with your ears, keeping your elbows straight. Cross your hands and ankles, and press them into each other simultaneously to create tension. Lift up into the hollow body position where your abs are securely braced. Take a breath in and squeeze to see your abs move slightly outwards. Hold this position for 5 seconds, maintaining the head-to-toe tension. Then, take a 5 second break, and repeat the exercise 5-6 times.

Hollow body horizontal pull-ups

In the same position as above, you will need to use a stick or dowel, holding it in both hands, as if it were a pull-up bar. Keep your arms straight and elbows locked out. Holding the hollow position, bend your elbows to pull the bar across your face and toward your chest. You need to maintain the core strength and try to breathe, while including the arm movement. Hold the hollow body, and try to complete 8-10 repetitions, breathing out as the bar comes to your collarbone.

Hollow body leg raises

Once you have mastered the above technique, you can increase your challenge by including a leg raise. Cross one foot over the other, while keeping both the knees locked out. Pull down the bar and lift your toes towards it as much as you can. Squeeze the bar and pull it down as much as you pull up with your legs. Perform this exercise in a set of 5-8 repetitions.

Once these practices have been done, you can now shift to the actual bar to train your body for using the bar effectively. Here is how you can train yourself.

Bar hanging – Hang on to the bar for 10-30 seconds to build the grip strength needed to perform pull-ups.

Hanging shoulder shrugs – Once you have learnt to build the grip, pull your shoulders down and tight to your ribs while holding the hollow body position. Hold the position for 5 seconds and then breathe out forcefully.

Hanging leg raises – You can start by raising a bent knee leg, keeping in mind not to sway. Next, you could try a straight leg raise, while avoiding to rock back and forth.

Flexed arm hang – Grab the bar and jump up, keeping your chest as close to the bar as possible, and hang there as long as you can. When you feel yourself losing the potential, fight the lowering for 3-5 seconds before you let go.

With all of that mentioned above, you are all ready to start off with a perfect pull-up routine to build up your muscles! Easy, isn’t it? Either do this on your own, or get in touch with Life Standards, one of the best fitness centres near Lokhandwala circleMumbai, where every exercise is made easy for the clients, while also helping them choose the right kind of workout session and diet plan to suit their needs and health condition.