INJURY PREVENTION

The Importance Of Training The Glutes

The glutes consist of the three muscles, glute maximus, glute medius, and glute minimus and serve a great deal of importance for maintaining balance from lifestyle factors to performance. They contribute to help stabilising the hip joint, performing flexion, external...

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The Importance Of Training The Triceps

  Aesthetically the triceps are important and are a bigger muscle than most think making up two-thirds of the upper arm, so training the triceps is a good idea if having bigger arms is a goal (1). Developing the triceps for aesthetic purposes will make a difference, but the reasons for doing so shouldn't just be for aesthetics but also...

The Importance Of Training Your Biceps

  The biceps muscles are composed of the short head and long head which sits on the upper arm, with main functions of the biceps being forearm flexion and forearm supination (1). A well developed bicep in combination with thick looking triceps is very aesthetically pleasing, but the benefits to training the biceps stem deeper than just looks. Stabilisation Of...

The Most Overlooked Muscle Groups For Women

  Training the lower body isn't normally an issue for female trainees but one potential problem seen is the lack of femur control due to poor glute medius strength. Additionally, similar to the lower body issue the upper body tends to lack control through the scapula, as the supporting muscles such as traps, levator scapulae, rhomboids, and rotator cuffs lack...

Exercise Considerations During A Menstruation Cycle

Awareness of the potential changes that occur during a menstruation cycle is important for performance and injury risk. With considerations to the female population and sporting participation, it is imperative there is an awareness of the impact exercise can have during this period.  Firstly, the menstruation cycle consists of 4 different phases and that contribute differently to fitness and performance. ...

Workout Considerations When An Individual Has Rounded Shoulders

  Rounded shoulders are a common postural issue even with fitness enthusiasts and muscle imbalances can contribute to rounded shoulders (1). The nature of how we workout can influence our postures, therefore it's important to understand what muscles would benefit from being stronger. Contributing Muscles The rhomboid muscles (major & minor) and the mid-lower trapezius fibres play an important role...

The Benefits Of A Progressive Training Program
The Benefits Of A Progressive Training Program

Most training programs are designed in a linear style model were generally speaking as the weeks go on, the training program gets relatively harder. This can be done by manipulating variables such as volume (sets & reps performed) and intensity (weight/ load lifted) (1). Unlike the linear progression of changing variables less often such as monthly increases in intensity and...

Improve Your Results by Taking Time Off Training

  Establishing a training routine and well balanced nutritional intake will be the foundation for achieving the desired results for any individual, however, taking time off training is often seen as a step backwards. On the contrary taking time off any sort of demanding training routine should be seen as a step sideways with the thought of long term progression....

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