Saturday, June 29, 2013

The 6 Most Dangerous Workout Moves

1. The Jump Where You Land Like a Girl
The move: Box jumps (hopping up and down with both feet on platforms of various heights)
The risk: These trendy CrossFit moves (now coming to a gym near you) can be a great way to build power, says Vonda Wright, MD, a Pittsburgh-based orthopedic surgeon who specializes in injury prevention and mobility. However, they're notorious for causing injuries to the knee or Achilles tendon. Landing properly requires excellent form, and that can be tough to maintain when you're doing several in a row, says Wright. Most men land with their butt sticking out and their knees facing forward and deeply bent, which absorbs impact. But, Wright says, women tend to land with their legs straighter and their knees closer together, which can be hard on the joints (it could even cause a ruptured ACL).
The fix: Wright says to start with standing broad jumps until you perfect your form and are able to land without wobbling. Increase the height very gradually, and consider stepping down to the ground instead of jumping.

2. The Hand Position You Learned to Do Wrong in Grade School
The move: Bench presses
The risk: These strengthen the shoulders, arms and chest, but Wright says she often sees people positioning their hands too far apart on the bar. The reason, she says, is that many of us started doing push-ups in PE class (usually for the President's Physical Fitness Challenge) with an exaggerated wide grip, and we've continued to use this position when doing upper-body work. This choice puts more emphasis on the chest and shoulders, and while it may be fine for a couple of push-ups, Wright says that wide-grip bench presses put stress on the soft tissue of the front shoulder and can cause a tear in your rotator cuff.
The fix: When doing bench presses, Wright says, your hands should be directly over your shoulders. Tell your workout partner (you always have a spotter for these, right?) to keep an eye on your arms: Elbows should be pulled down to your ribcage and not sticking out like chicken wings.

3. The Dance Move That Can Get a Little Too Dramatic
The move: Drop to one knee (a sudden fall from standing to kneeling, popular in contemporary dance fitness classes)
The risk: The cartilage around the knee is extremely pressure-sensitive, explains Wright. "If a 130-pound person comes down like dead weight directly on the knee, the pressure can permanently damage the kneecap."
The fix: Professional dancers know how to fall in a controlled way so that their knees don't even touch the ground. "If the right knee is coming down, most of the weight should be on your left quad and hamstring," says Simone De La Rue, a professional-dancer-turned-fitness-expert and creator of Body By Simone. "Use your core to keep your balance." If you don't have the core and quad strength to prevent your knee from slamming down, De La Rue says to only bend into a high lunge instead of a squat. "Create the drama by throwing your arms and head down."

4. The Ab Exercise That Can Be a Real Pain
The move: Bending sideways with dumbbells
The risk: Wright often sees people head straight for the 10- or 15-pound weights when doing this move for the first time. Unless your obliques are already strong, she says, you're likely to compensate by hyperextending your back (and the lower back tends to be one of the most injury-prone parts of the body).
The fix: Wright has patients put their hands on their hips and tells them to tense up like they're about to get a punch in the gut. Now that you can feel the muscles you're trying to work, lean to one side without leaning forward or backward. "Focus on isolating and working these muscles with just your body weight for resistance," she says. There are also plenty of other ways to work your obliques without weights.

5. The Common Exercise That Defeats Even Military Troops
The move: Power cleans (bodybuilder barbell lifts)
The risk: These are pretty standard in boot-camp classes, but they're very technical and require the precision (if not the strength) of an Olympic weight lifter. The military recently noted a surprising number of injuries from power cleans in CrossFit, Gym Jones Insanity and P90X sessions, resulting in lost duty time, medical treatment and rehab.
The fix: Try power cleans only under the supervision of a professional trainer or coach, who can scrutinize your form and help you select the appropriate weight. Instead, you can work your legs and hips with basic squats while holding a barbell across your shoulders, says Shirley Archer, a certified fitness expert and the author of Weight Training for Dummies. To work the upper body, she says that a stationary overhead press, in which you lift the bar from the shoulders to the ceiling, is safer than lifting it from the floor to the chest and then to the ceiling. (But that move also has risks--see below.)

6. The Lift That Throws People Off
The move: Overhead lifts
The risk: Anytime you lift a heavy weight over your head, you risk hurting your back, says Stephania Bell, a physical therapist and ESPN sports injury analyst. A common mistake is changing posture and arching the back to gain momentum. "If you're swaying back and forth, the weight is too heavy," Bell says.
The fix: Tighten your abs to control your posture, says Bell, and engage your leg muscles as well as your arms and core. Keep in mind that most injuries happen when the body is tired. That's why you might want to think twice before doing weight moves in an indoor cycling class, where balance and form are key. "Even lifting light weights while riding can put your lower back at risk," says Josh Taylor, an international master Spinning instructor. He suggests pushing yourself to the max during your cardio routine and saving the weights until you get off the bike.

Friday, June 28, 2013

Stephen Thompson among those who think Chris Weidman can beat Anderson Silva!!!

Anderson Silva is one of the best the UFC has to offer. Apparently there are some people even from Silva's side of the fence that think he might have bit off more than he can chew. Here is what Kevin Iole had to Say with Yahoo sports about it.

Stephen Thompson suffered a leg injury while kickboxing that, almost unbelievably, took three years to fully heal.
 While he was sitting out, Thompson saw the growth of mixed martial arts and came to the conclusion that when he was healthy, he'd give it a shot. 
 He knew he'd need a management company to assist with the transition, and got in touch with the group at Black House. He was invited to train with Black House's stars, including middleweight champion Anderson Silva and former light heavyweight champion Lyoto Machida
Stephen Thompson, fighting Nah-Shon Burrell in May, has trained with Anderson Silva and Chris Weidman. (Getty  …After a single five-minute sparring session with Silva, Thompson was blown away. He couldn't believe how adaptable Silva was, how accurately he punched, how he set things up. Silva was everything Thompson thought the champ would be, and far, far more. 
"He was just awesome," Thompson said. "Really, I mean he was incredibly good."
That's hardly news. Silva not only is widely considered the greatest active fighter in the world, many believe he is the best mixed martial artist of all time.
 Thompson is just the most recent of thousands to heap praise upon Silva, who will defend the middleweight title against unbeaten No. 1 contender Chris Weidman in the main event of UFC 162 on July 6 at the MGM Grand Garden. 
While Thompson is no less impressed with Silva today, he's suddenly a lot more bullish on the growing thought that the UFC is about to have a new middleweight champion .
 Thompson has trained with both and believes Weidman has what it takes to defeat the legend and win the belt. 
"Chris is a monster," Thompson said.
Hoping to mimic Silva's less-than-conventional striking style, Weidman brought Thompson to his camp as a sparring partner. As the early days of camp unfolded, Thompson again found himself shocked.
He assumed that it would take Weidman a while to deal with his striking. Weidman is a wrestler and had never fought anyone with Thompson's striking ability.
Thompson was shocked when Weidman easily dealt with his strikes.
 "He's known for a long time that he was going to fight Anderson, and he was definitely prepared for me when I got there," Thompson said. "He used his game plan against me. Now, I'm a smaller weight, and so I'm faster, but he executed so well. I was there just to spar with him, to give him angles and be as fast as possible, and get him to see things that most guys don't see in the cage: Spin kicks, side kicks, hook kicks, throwing punches from different angles. 
"He had an answer for everything. My goal was to speed it up and kind of outsmart him a little bit. … But he definitely had an answer for everything I threw."
Silva is a little better than a 2-1 favorite to defeat Weidman and retain his belt, though those are the shortest odds on Silva in years.
Weidman hasn't fought since July 11, 2012, when he defeated Mark Munoz in a shockingly one-sided manner.
A growing number of observers believe Chris Weidman, above, has what it takes to defeat Anderson Silva. (Getty …Thompson, though, isn't put off by the layoff and says Weidman's all-around game is far better than he's given credit for.
 "Chris definitely has all the tools to beat Anderson Silva," Thompson said. "His wrestling is way better [than Silva's] and I think it's better than Chael Sonnen's. I think his striking is better than Chael's. Anderson is not only one of the best fighters in the world, but he has a mental edge on guys he's going to fight. They know he's the best in the world. When they step in the cage, they know that and they're a little hesitant and Anderson just beats them mentally. 
"But Chris isn't a guy you're going to beat mentally. He's got everything it takes to win. He's got great timing. His striking, everybody underestimates his striking, but Chris has great striking. I just think he's a better all-around fighter."
Those are bold words when talking about a largely unproven guy going against the best of all time.
But Thompson has been on both sides and said he's totally sincere.
"Look, I know how great Anderson Silva is," Thompson said. "He's great on so many levels, it's not even funny. I would never in my life ever say anything to disrespect him or suggest he's anything but a tremendously talented, tremendously smart, tremendously gifted fighter.
"But Chris has a very, very good chance to win this fight. I wouldn't say it if I didn't believe it. You never know what is going to happen when they close that door, but Chris has the tools he needs to win that fight and win that title."

Thursday, June 27, 2013

Never give up!!! Never surrender!!

Here is an inspirational video to keep your motivational level up. I like it, Check it out!!