Have you ever wished you could prepare yourself for ski season and improve your skills by doing ski exercises at home? Well, there are several types of ski workout machines on the market that will allow you to do just that. These exercise machines work by simulating the side to side movements involved in downhill skiing. They are perfect for ski exercise because they will help you improve your coordination, strengthen the relevant muscles, and enhance your balance. Not only that, just like skiing, they will give you a great workout any time you use them.

Finding high quality ski exercise machines is not easy, particularly for downhill skiers. However, there are several on the market worth looking into. Be prepared to invest some money though, as they tend to be relatively expensive compared to some types of home exercise equipment. After doing some research, there are three ski workout machines which I would highly recommend if you are serious about purchasing one.

Body Flex BG2000 Ski-Skate Machine

Regardless of what level skier you are, this is an excellent machine for a great ski workout at home. It’s both fun and effective. This machine allows you to simulate both skiing as well as speed skating. You will give your muscles a strenuous workout without potentially harmful stress to your joints.

The Body Flex machine comes with a heart monitor and heart rate readout. With these you can track your heart rate during your ski exercises. It also comes with a workout timer, a distance readout, and will also show you how many calories you have burned. The retail price for this machine is usually around $1000.

Skier’s Edge Classic Series – The Original Carving Machine

Skier’s Edge is a great company when it comes to ski workout machines. They offer four different machines, all of which are excellent. The Skier’s Edge Classic Series machine is a great all-around machine for ski conditioning and is perfect for a skier of any level. You can burn anywhere from 800 to over 1100 calories in just an hour using this machine.

There are several additional accessories you can purchase with this machine, depending on your particular needs and goals for your ski exercises. These include the Powder / Mogul Master, which is great for improving fresh powder skiing as well as enhancing your balance and timing. Another accessory you can get is the Slope Simulator, which allows you to vary the slope pitch for a good simulation of real skiing. The All Mountain Master allows you to create a ski workout which simulates various snow conditions and skiing styles. This accessory is great for increasing your aerobic endurance and power.

Skier’s Edge Big Mountain Series – The Ultimate Carving Machine

This machine is the company’s most popular seller and is geared towards the intermediate to expert skier. It has a higher profile and provides a more strenuous ski workout than the Classic Series. You can burn between 1220 to 1350 calories in just an hour! With this machine you will significantly condition all the muscles required for heavy duty skiing. All the accessories mentioned above for the Classis Series are available for the Big Mountain machine.

Skier’s Edge offers a 30 day trial and boasts a return rate on their website of less than 1%. This speaks volumes about the quality of their ski exercise machines. However, since they prefer to create a customized package for you, they do not provide pricing information on their website. You need to either call them or request a mailed brochure.

And if the price of these ski exercise machines is a bit steep, then take a look at this ski exercise guide – a much cheaper alternative!

Athletes in endurance events practice a training technique called “living high, training low”. Many years ago, scientists noticed that people who live in the mountains, where the air contains lower levels of oxygen, have higher than normal blood oxygen levels. A limiting factor in events that require endurance is the time it takes to move oxygen from the lungs into the muscles. Since more than 98 percent of the oxygen in the blood is bound to red blood cells, people with high numbers of red blood cells should have higher levels of oxygen and therefore have more oxygen available for their muscles, giving them greater endurance. It appears that living and training at high altitude would improve performance even more, so theoretically, all long distance runners, cross country skiers, bicycle racers and other athletes in endurance sports would benefit from living and training at high altitudes.

However, you can’t train as intensely in the mountains where oxygen is sparse. Lack of oxygen during hard exercise slows you down. One group of researchers decided to see if living at high altitudes would increase red blood cell concentration, and training at low altitude would allow the athletes to take harder workouts. Eleven trained middle-distance runners were tested before an 18-day training session in which they slept in special low-oxygen pressure chambers and trained at sea level with oxygen-rich air (Journal of Applied Physiology, January 2006). The tests were repeated 15 days after the training. The athletes who lived high and trained low had higher maximal oxygen uptakes, higher maximal aerobic power and lower resting heart rates than the control group. The blood of these athletes could carry more oxygen, and the oxygen concentration in their bloodstream would return to normal earlier after intense competitions so their performance would improve.

Abdominal exercises are not just for building six packs. They have other uses such as alleviating your lower back pain, strengthening your abdominal muscles, and improving your overall health. For pregnant and postpartum women these exercises are especially important since for them it is not just about getting a better body shape but also about avoiding future complications and a lot of pain.

A woman undergoes a lot of changes during pregnancy. These include changes in the muscles as well since the body needs to accommodate a growing fetus. In order to allow the baby to grow, the muscles become laxer and be more stretchable. The abdominal muscles stretch the most. These stretch about 50% or more than their usual length. This could weaken these muscles causing lumbar compression. Doing abdominal exercises can strengthen the muscles. Strengthened muscles would be able to support the uterus better. They also decrease pelvic pressure and lumbar compression thus decreasing the lower back pain and pelvic pain.

Abdominal exercises done during pregnancy and postpartum also help your body deal with the condition called diastasis recti. It is a normal condition in which the abdominal muscle called rectus abdominus splits along the length so as to make room for your growing baby. Most women get this condition. Due to the diastasis your lower back will get lesser support and hence will cause you pain. There may be other discomforts as well. Also, after the pregnancy the rectus abdominus needs to join together and if you do not control the diastasis with exercises your body may have difficulty doing this. This would lead to problems such as umbilical hernia in future.

Abdominal exercises also help you have a safer and easier delivery. Other than that pilates and other exercises improve your posture and decrease pains and aches. They strengthen the pelvic floor and back which in turn protect you from any future injury. These exercises also help postpartum women get back into shape quickly.

All in all, it is very important that pregnant and postpartum women do abdominal exercises. Most exercises are safe enough though you must consult your doctor before you start on anything. Remember to drink lots of fluids while you go about these since the baby would be taking food from you and would require adequate nutrition. After postpartum if you still have fat to lose you may want to consider fat reduction exercise routines such as P90X. You may learn more on P90X, P90X reviews, and P90X workout from the links given below.

I’m old fashioned in my tastes and my favorite band of all times is the Fab Four from Liverpool, the Beatles. I have all the Beatles songs, even the rare ones, on my iPod and I always take it with me to the gym when I workout. Naturally, not everyone is a Beatlemaniac such as I am so I don’t expect you to have every single one of their songs, but if you want to know which are the best Beatles workout songs, I can suggest a few:

1. I Feel Fine – A short but super-catchy tune sung by John Lennon with the rest of the gang on backup vocals. This number can get you into a better mood in a matter of seconds.

2. Twist and Shout – This is actually a cover that the Beatles did on their first album of an American song, but their version withstood the test of time. The words “Shake it now baby” should be enough to prove that this is an awesome workout song.

3. Oh Darling – I just love this song all the way through. I think it’s the crazy guitar and Paul McCartney’s insane vocals on this song from Abbey Road that make it an all time favorite of mine. The chorus line should help you lift bigger weights no matter which exercise you’re currently doing.

4. I Saw Her Standing There – An awesome song from the Beatle’s first album. This number is a great cardio workout song and also works for strength training. Quick, upbeat, and powerful, what more do you need.

5. Eleanor Rigby – I know, this isn’t a Rock song, but something about the tempo of the strings on this song make it into such a powerful number that it always gets me into a deeper level of concentration and helps me workout better.

6. Day Tripper – This song was never featured on one of the Beatles main albums but it still earned a #1 spot on the charts. And why wouldn’t it, it’s one of the all time catchiest songs I’ve ever heard in my life.

7. Hard Days Night – John Lennon sounds like a working class hero in this song and you get the feeling that you’d better put some more into your routine yourself. I like this song especially as both John and Paul sing in it and it’s really fast and furious like a workout song should be.

One thing you should know is that most of the Beatles songs are rather short so you may need some more to cover your entire workout. These seven are surely a good start.

“The best way to observe a fish is to become a fish.” – Jacques Cousteau

There is no denying the fact that in order to become a skilled scuba diver, you got to learn it from a professional but a complete myth underlying this reality is that there is no learning or scope of improvement outside of a formal course environment. I would beg to differ. I agree that diving courses are important in order to elevate one’s diving skills to the next level, but the truth is such courses are only a starting point. They can give you a foundation and you have to build upon it eventually with practice.

Note the key phrase – develop by yourself. Improvement is something that happens with every dive. So here is the list of 10 tips for the divers for constantly improving their diving skills.

1. Engage your brain

One should not blindly follow the divemaster. A good diver is the one who uses his own brain. This does not mean that you should ignore what your instructor is saying as he knows better that is why he is your master. But make sure, you are not at his mercy for directions all the time. You should be well prepared in case he goes out of sight for a while.

At all time, you should know, where your boat is, where your buddy is, how much ndl you have left etc.

2. Test your weighting

This is important as when you are properly weighted, you do not need a lot of air in your BCD. For this you have to do a simple exercise – after a dive, run your tank down to 30-40 bars. Empty your BCD. Lock your ankles together and fold your arms close to your chest, so you don’t scull. When you exhale, you should sink and when you inhale, you should come up the same amount. If you are sinking or not coming up when you inhale, you are too heavy.

If you are going up and down by the same amount, that’s your correct weight for that gear combo. It can change a little depending on the BCD type and saltiness of the sea but it would give you a starting point.

3. Know your air usage

This is something that you could acquire with practice. All you need is a routine. Start doing this exercise – Before you begin your ascent, note your depth and air. Then notice how much you have when you surface. Maintain a logbook. Also note down whether it was a free ascent or on a line. With time, you would know exactly how much air you need to ascend from 10, 20 or 30 metres respectively. Double check it by testing yourself. Soon, you would have an exact idea regarding how much air you need to surface safely.

4. Fix your buoyancy

So how do you fix it? Simple – after every 5-10 min into your dive, make sure you are over a sandy patch or you have a water column below you and stop kicking. Try to stay more or less where you are, going down when you exhale and up when you inhale. If this is not happening, add a small squirt of air and repeat until you get it right.

Here comes the tricky part though. Your muscle memory is still used to kicking in a way that keeps you off the bottom. With the above exercise, you have just sprung a surprise on it. In order to re-train your breathing and kicking style, you will do kick-pause-kick-pause rather than kick-kick-kick. Wait till you start to descend before you exhale. Keep practicing this till you get better at it.

5. Dive with a buddy

I know you are the adventurous type but you have to live a long healthy life, have children, grow old and die. So do not take any chance. Diving solo is always risky. Studies have shown 97% of all fatalities ever have happened when the diver was alone in the sea. So a friendly advice, Always dive with a buddy. It is safe and fun at the same time.

6. Keep your eyes and ears open

This basically means keen observation. Observe your dive master, fellow divers and interact with them. Ask them questions. This would help you learn some useful little tricks that would help you getting better.

7. Be aware of your abilities

You have done 50 successful dives and now you are over-confident, nothing can harm you. and overconfidence won’t just bite you in the ass in the sea, it will tear big chunks out of you. Always be realistic about your capabilities when you are under the sea.

8. Learn to say no

Many a times, people travel from far for a fun and adventurous holiday. But being there, everything is making them nervous to an extent that they do not want to dive anymore. If you are like a lot others, you may suck it up and go for the dive anyways. And then, if something goes wrong, your stress increases significantly till it becomes panic.

I am not saying, don’t push yourself at all but don’t push to an extent that you think you would regret this later.

9. No mask, no problem

The biggest reason of injury to beginners is uncontrolled ascent and uncontrolled ascent usually happens when water in the mask leads to inhaling a little water through the nose. This causes panic. This skill can be acquired with practice.

You can practice it by lying facedown in a bathtub (or swimming pool) with just a snorkel in your mouth and get used to breathing in and out from the mouth and keeping water from going in your nose.

10. Dive often

“Practice makes a man perfect.” So keep diving. It is something you love to do so I don’t think there would be any issue there. Always remember – “Diving is learned in the water and not from books and magazines.”

It is not very rare for ectomorpic individuals also known as “hardgainers” to get frustrated and discouraged when they begin trying to build muscle and gain weight. Having an ectomorphic body type means that our body requires a completely different set of rules and techniques when working out. The main reason for this is due to the fact that our muscles are much more sensitive to strain and tend to breakdown much more quickly, as well as taking an extended amount of time to heal.

In order for an ectomorphic workout to be effective, we need to take into consideration the way our body and muscles function and handle different types of strain and intensity. The following are 3 quick and easy tips to remember that will help you to start gaining the muscle mass you are working so hard for.

Rest more Lift Less

It is absolutely crucial that you spend more time out of the gym resting and recovering that time in the gym lifting weights. It has been shown in a number of studies that an ectomorph’s body responds better to workout sessions that last no longer than 1 hour, 3-5 times per week.

Compound Exercises are Key

This is another very important thing to keep in mind, since we only have about an hour to workout, it is crucial that we hit as many muscle fibers within the targeted muscle groups as possible. Remember that the more muscle fibers that are worked the better the results. Compound exercises are exercises that hit more than one muscle group at a time and therefore work the most muscle fibers in less time. It is for this reason that you need to stick with compound movement exercises such as:

-Bench Press

-Squats

-Clean and Press

-Skull Crushers

-Barbell Curl

-Military Press

-Dips

-Deadlifts

Longer Time under Tension = More Muscle Gains

With an ectomorphic body type, you should be focusing on lifting with a tempo that allows your muscles to be under tension for a longer period of time. Most people lift with a tempo of 2 seconds to lower 0 rest and then 1 second to push or pull the weight to the starting position. However studies have shown that increasing the time under tension especially in the isometric phase works more muscle fibers. So instead of a 1,0,2 ratio increasing it to a 1,0,4 ratio would work out way more muscle fibers which means more muscle growth. Other methods that would help would be to include things like:

-Supersets

-Half Reps

-Assisted Reps

These tips for Online Entrepreneurs were complied for entrepreneurs and ordinary people who are interested in the best way to earn money online.

Many people are turning to the internet to make money thanks to the number of opportunities available on the web.

However, not everyone is successful in producing income as well as others, and often times end up failing or just quitting altogether.

In most cases this is due to selecting the wrong business model or not choosing a specific niche, poor planning and high expectations.

Becoming a successful entrepreneur is no easy accomplishment. Sacrifice, hard work and an unwavering determination for achieving greatness are required. So is surviving your mistakes — because they will happen.

During the holidays we tend to disconnect entirely from work. After a few splendid weeks being detached, it’s especially hard to get back to focus. A study established by Glance Networks, found that most businesses don’t get back to normal productivity levels until usually three weeks after New Year’s Day.

However, with some planning, you can get back into things faster than your competition and set your business up for a productive month (and year). Before you enter the world of online entrepreneurship it is important that you do your homework.

To help you in this respect given below are 25 valuable tips you can do right now to hit the ground running in 2017.

25 Tips for Online Entrepreneurs in 2017

Invest In a Good Internet Connection

If you are online, you need a good internet connection. Without a fast internet connection, you could miss out on orders and customer questions. In short, your business could be paralyzed.

Choose The Right Business for You

Make sure you pick the right kind of business to start with. There are many options from selling products to starting a blog to trying your hands at MLM (multi-level marketing). It is very important that you study the industry and then pick something you have real interest in and are passionate about.

You can also choose a business idea or niche that you have experience or knowledge about regarding any topic of your choice. In case you know nothing, it is important that you take a few online entrepreneurship courses to expand you’re thinking and get your creative juices flowing.

Solve A Problem You Have

Go after solving a problem that you have. Something that’s near and dear to you, not some random market opportunity. Because, when things get hard, if you’re chasing just the dollars, or a random market opportunity, you’re not going to be able to have the determination or the passion, to stay with it.

Be Creative

Believe it or not, most ideas on the internet are copies of one another from giants like Orkut to Google to Facebook. Remember that it is okay to copy as long as you can do better than the original. If you are going to provide people the same thing, see how you can do it differently. This point is very important as many people often get inspired by a business but then lose due to stiff competition simply because they couldn’t outdo competitors.

Create a Work Space Devoted for Business Only

When starting out many online entrepreneurs work from home. The people you live with will likely interrupt you. It’s hard to focus on important business when people are trying to have a conversation with you. Create a space just for work only, nothing else.

Time Management The Key

It is very important that you remember the time gap. Big companies like YouTube are not earning big profits yet, well at least not as big as they can. You need to know that if you are doing everything right you will eventually take home a huge chunk of money but you need to be a little patient with everything.

Many people start an online business and close it within a few months losing all hope. You need to plan carefully and see when you expect to break even. It is best to go for a business model that requires little to no investment as this is one of the main benefits of online entrepreneurship as in numerous cases, you need nothing more than your time and efforts.

Get Started Early

Its best to get things done earlier in your day to ensure that you get scheduled task done before the day can get away from you. Distractions can rear their ugly heads. The best time to grind is 6-7am get up 8am hit the gym 9-2pm grind.

Implement An Exercise Plan To Your Daily Routine

Hitting the gym can be great for productivity. It gets your blood pumping and can help your brain function better to think more clearly and effectively. You should consult with a physician to ensure you are healthy enough before starting any exercise plan.

Plan Out Meals Ahead Of Time

It is very helpful to plan out your meals ahead of time so that you may stay fueled while you are working and have food ready to go so that you don’t need to take breaks to cook or go out and get food.

Plan Daily Task Monthly And Weekly

It is important to plan what you are going to be working on specifically on a monthly, weekly, and daily basis. Plan out what you want to accomplish in a year and plan out the major tasks that need to be done to reach those goals on a month to month basis.

At the end of the month plan out what to focus on during the next month week by week and day by day. Once the next month is planned out, plan the most important tasks that need to be done in the next week on a day by day basis. This way when you get up in the morning you can look at your list.

Paint A Picture For Long-Term Success

The New Year is a perfect time to set goals for all facets of your life. People who openly make resolutions are 10 times more likely to achieve their goals than those who don’t, and those odds for success increase to 50 percent when you write those goals down.

Strip Away Productivity Blockers

What was holding you back or frustrating you last year? I’ve found it’s the little things that end up wasting the most time. Like Social Media browsing! But the good news is that identifying time-sucks is the first step to eliminating them.

Set Rules About Email And Social Media

Ask yourself do you really need to be on Facebook or any of the social media sites for work. After self-evaluation, if you do, try to get in and out as quickly as possible without getting sucked into non business Facebook or social media activities. Use a timer to monitor the time spent and do not go over the selected time slot for no reason. The same goes for email.

Organize Your Web Assets

This extends much further than just organizing your business. Your web assets are everything from your website to your social media profiles to your hosting account. These need to be in order. All appropriate assets should be optimized for your brand. For example, your social media and webpages should have the same relevant keywords. They should be incorporated within an integrated marketing plan. It is important that they should be completely updated with the latest information about your company.

Protect Your Brand’s Online Reputation

Online business is all about reputation. The slightest mistake can taint your brand forever. The key is control. Setup a Google Alerts notification for your brand. That way, you’ll be able to inspect any mention of your brand. Have a firm set of branding and social media guidelines, so anyone posting on behalf of your brand is aware of what you expect from them.

Learn to deal with customer complaints and adopt a mindset of solving problems; even if the customer is wrong. You should be aware of social media channels your competition is using. And you should inspect keyword usage from all your competitors using the variety of tools Google provides.

Maintain Customer Data Safely

One problem business owners have is that they need to be able to keep data safely. You have a legal obligation to protect any customer information obtained online. For example, you should store information on separate devices and have a number of secure backups.

Do You Know Your Competition?

Any good business will know its competition. You need to know who you’re competing against so that you know why customers choose you over others, or vice versa. Nowhere is this more important than in the online world.

Stay On Top of the Latest Trends

The online world is one that is constantly changing and evolving. It evolves faster than anything you’ll see in the real world. Furthermore, you’ll see social media trends evolving all the time. You need to be on top of this so you too can be on the cutting edge of online marketing and branding.

Don’t Run From Risks

Just like a brick and mortar business, online businesses also face risk, which is why you need to prepare in advance. For example: If you run a website there is always the risk of it getting hacked etc. You should keep these points in mind and plan accordingly. Always have security and proper backup so that you don’t end up in trouble.

Be Persistent

No business becomes an overnight success story. This is something you’ll have to accept if you want to enter the business world. Persistence will pay off in the end if you continue to do all the right things. You need to be consistent and stay focused on your goals.

Follow Your Heart

Simply put… the ability to do what you’re passionate about, and discovering a new way to live with purpose. There is a true saying “Certainty is more dangerous than ignorance.” “It’s up to us as entrepreneurs, to see the world as it should be –not necessarily how it is. When you think you’re sure of the way things are, that’s when you will get passed up and you don’t see the opportunities that real entrepreneurs foresee.”

Know When to Call It Quits

Sometimes an idea will fail. The biggest challenge for an entrepreneur is to know when an idea has failed. It’s no point trying to revive a dead duck. So don’t be scared to change course if necessary.

Success Takes Hustle

Hustle is an act of focus, not frenzy. Hustle is about subtraction and addition. It’s not about doing more, it’s about focusing on the things you need to do, in order to move your business forward.”

Promote, Promote, Promote…

It is very important that you promote your business. No one will know about it till you make them. You can use methods like blogging or advertising (Google etc.) to reach your target audience so that more and more people will know what you have to offer.

Don’t Give Up

“Don’t give up, don’t take anything personally, and don’t take no for an answer.” Refuse to accept failure as an option.

In Conclusion

Running a business is fundamentally risky. Regardless to the method you use online or offline. Taking the time to learn and progress is one of the best investments you can make to alleviate these risks.

We are hopeful that these simple points will make things easy for you.

Ultimately, the best thing you can do for your business is start 2017 with a positive attitude that will set the tone for the rest of the year.

Are you an Online Entrepreneur? I would love to hear more tips you could offer the online entrepreneur. Just drop them in the comments below!

Are you interested in learning more about online entrepreneurship? Check out my website in the resource box! It is by far the best tool to have to get you started earning the right and ethical way to online entrepreneurship success!

If you’ve been working out for months and seen very little change in the shape of your body, chances are you’re either not doing resistance work at all, which is a whole article in itself, or you’re not doing the right exercises.

Two of the biggest ‘result-giving’ exercises known to man or woman are the squat and the lunge. These two exercises hit the whole hip and leg structure, as well as every other muscle in your lower body. Why do you feel so breathless after a set of either one? Because they are hard and they work! For the quickest results to reshape and define your buttocks and legs, there really are very few exercises that even come close.

Starting with your own bodyweight is more than enough to see physical change initially. There are more people in gyms doing squats and lunges incorrectly than doing them the right way, so make sure that you ask for some technique advice from the instructors in your gym, and try to choose one that knows what he or she is talking about.

Key points to remember are:

Squats: Sit back from the hips, not the knees. Think about pushing your bum back behind you, and keeping your chest lifted as you lower down. Standing facing close to a wall will force you to maintain a more upright posture and stop you from pushing forward with the knees.

Lunges: As a beginner, use a support to get yourself into place, such as a wall, a door or a rail. Step forward into a split stance position, both knees slightly bent, your front foot flat on the floor and your rear heel lifted. Keeping your torso upright, slowly lower down, by bending both knees and tightening your bum. ONLY lower down as far as you can, while keeping your torso upright.

Once you have the basic technique in place, there’s no stopping you, especially with lunges, which can be performed at a whole variety of angles and depths, to hit every single muscle in and around your hips.

Squats and lunges are the staple of any exercise program worth its salt, provided that they are correctly performed and regularly practiced. These 2 exercises will build you ‘buns of steel’ in the shortest possible time!

While some of you may not be able to see your ‘steel’ glutes immediately, they are in development – trust me. Stick to a healthy eating plan, exercise regularly and you will uncover your ‘behind’ for all to admire!

Arm wrestling is not just your typical Hollywood movie stunt where everything happens inside the bar, money thrown on the table with fists slamming around, participants sizing up each other mentally and everybody else getting rowdy. The sport is being recognized worldwide with official tournaments happening just about anywhere utilizing Arm wrestling techniques to impose oneself over his opponent. But what helped it in becoming a very popular sport is that famous technique dramatically performed by Sylvester Stallone in the Hollywood movie “Over the Top” called the “Top Roll”. Talk about twists.

This arm wrestling move is good if you sized up your opponent to be less-skilled. Winning using this move means skills defeated brute strength. Putting tremendous pressure on your opponent’s fingers gets you leverage over him, giving you the advantage as his hand will slowly open up. Here, you can make your move because he just lost his ability to counter your move, and you can then pin him down. This method is also referred as the “outside” move. This is a good tactic to prevent you opponent from exploiting his powerful arm.

Here’s how Stallone did the top roll with deadly effect. You can do the same too.

1. First things’ first. Gently pull your body back slightly. As the match has started recoil by pulling back slightly to give your self more leverage and making his less.

2. With full force, pull your bottom knuckle towards the direction of your nose. In a split second, bend your own wrist as you continue to pull. This has a great effect on your opponent as his grip will be broken.

3. By using one finger at a time, focus intensely on breaking his grip. Work you way through all his fingers starting from the pinkie. You will accomplish much from this because his fingers will slowly lose the grip which put him in a losing position. His situation will eventually be unrecoverable.

4. Now’s the perfect moment to pin down your opponent. As you work through his middle finger, it will be all over.

It is important not to take lightly the side pressure while you concentrate on the match utilizing the back pressure. Taking it for granted gives your opponent an opening to counter your top roll.

Mastering Arm wrestling techniques like the top roll has real advantages. If you can do it quick enough just like Stallone in the movie, your opponent will have absolutely no idea what had just happened. Just like in the movie.

Don’t be misled by the title warm ups are a key factor in any athletic or general fitness programme.

However that said a lot of people turn up to their session for PT or with their coach and get the bog standard, Go warm up on the treadmill for ten minutes” or “run five laps” each time they have a session.

Warm ups are a key factor in any programme as is a cool down, and should always be conducted despite time restraints. Do not neglect your warm up as it is probably as important as the outcome of your session.

Warm ups can take a few forms but general consensus is that they should be:

Task specific

Prepare the body for the upcoming workload

Prepare you psychologically

Increase the heart rate and blood flow.

So does the light treadmill warm up or cycle warm up fit into the basic criteria? The simple answer is no.

Your warm up should be about the following:

SMR- Foam Rolling (self myofascial release)

Activation – dynamic movement

ROM- range of motion

Using a ball, stick or roller activates the myofascial muscle fibres allowing feedback of tightened areas and possible problems arising in the muscles.

The dynamic activation further prepares the body by stimulating the CNS increasing, blood flow, and heart rate to name a few.

The dynamic activation leads into increased range of motion in the muscle groups preparing the body for the workload.

By conducting a detailed warm up using the method described above we start a sequence of events within the body, which allows us to:

Prepare the muscles

Prevent injury

Increase blood flow

Promote muscle plyobility

Increase muscle flexibility

Sample warm up

Foam rolling full body inclusive of vertical and X Sagittal rolling of the muscles.

1a rotational half squats

1b monster band walks

1c ninja band walks

1d walking lunges with rotation

2a diagonal wood chopper (mb) left

2b diagonal wood chopper (mb) right

2c wood chopper (mb)

2d round the world (mb)

3a glute picks

3b ankle picks

3c can opener

3d bent over windmill rotation

Repeat the above warm up twice more, do not include the foam rolling in the subsequent sets.

Each time you conduct the warm up apart from the foam rolling which should always be executed first, start at a different point in the routine, this ensures the body is always adapting to new stimulus thus helping promote the muscles to activate.