Fitness

Power snatch exercise: Boosting explosive power, strength and coordination

Published

1 year ago

April 4, 2023

Power snatch exercise: Boosting explosive power, strength and coordination

The ability snatch is a well-liked Olympic weightlifting train that has been gaining recognition on account of its effectiveness in enhancing energy, pace and energy.

It includes lifting a barbell from the ground to overhead in a single swift movement, making it a difficult and demanding train that requires wonderful method and kind. On this article, we talk about the advantages of the facility snatch train, easy methods to do it accurately and why it is a beneficial addition to any health routine.

Advantages of energy snatch train

Improves explosive energy: The snatch train is a good way to extend explosive energy and pace.

It requires a big quantity of power to raise the barbell from the bottom to overhead, making it a wonderful selection for athletes who must generate explosive energy of their sport.

Builds energy: The snatch train is a full physique exercise that targets a number of muscle teams, together with the legs, hips, again, shoulders and arms. That makes it an efficient train for constructing general energy and muscle mass.

Enhances coordination and stability: The ability snatch requires wonderful coordination and stability to execute accurately.

Doing this train can enhance these expertise, making it a wonderful selection for athletes who must carry out advanced actions shortly and effectively.

Improves mobility and suppleness: The ability snatch train requires a big quantity of mobility and suppleness within the hips, shoulders and wrists. Common observe of this train will help enhance these areas, lowering threat of harm and enhancing general vary of movement.

Find out how to do snatch?

Snatch requires excellent coordination and balance to execute correctly. (Pic via CrossFit/Youtube) — Snatch requires wonderful coordination and stability to execute accurately. (Pic by way of CrossFit/Youtube)

Begin by standing with ft shoulder-width aside, with the barbell on the bottom in entrance. Grip the barbell with fingers shoulder-width aside and palms dealing with down.

Decrease your self right into a squat place, retaining the again straight and chest up. The barbell ought to be near the shins and weight ought to be evenly distributed throughout the ft.

Drive by way of the legs and hips, extending the knees and hips to raise the barbell off the bottom. As you do this, pull the barbell in direction of you, retaining it near the thighs.

When the barbell reaches the hips, soar upwards, and prolong the arms to raise the barbell overhead. As you do this, pull your physique beneath the barbell, decreasing right into a partial squat place.

Arise straight with the barbell overhead, retaining the arms prolonged. Decrease the barbell again to the beginning place, and repeat for the specified variety of repetitions.

Ideas for performing energy snatch train

Begin with a light-weight weight: The ability snatch train requires wonderful method and kind to execute accurately. It is important to make use of a light-weight weight like a kettlebell and observe the train earlier than growing the burden.

Maintain your again straight: The snatch train requires you to take care of a straight again all through the motion. That helps forestall harm and ensures that you simply’re utilizing the right muscle tissue.

Use your legs and hips: The snatch train is a full physique exercise that requires you to make use of your legs and hips to generate energy. Be certain that to drive by way of these areas, and keep away from utilizing your arms to raise the barbell.

Apply correct kind: The ability snatch train requires correct kind and method to execute accurately. It is essential to observe the train frequently, and search steering from a professional coach, if obligatory.

Why energy snatch is efficacious addition to any health routine?

IThe snatch exercise provides a mental challenge. (Pic via Alexa Popovich/Pexels) — IThe snatch train supplies a psychological problem. (Pic by way of Alexa Popovich/Pexels)

The snatch train is an efficient method to enhance energy, pace, energy, coordination and stability.

It is a difficult train that requires wonderful method and kind, making it a beneficial addition to any health routine. Whether or not you are an athlete trying to enhance your efficiency or a health fanatic trying to construct energy and muscle mass, the facility snatch train will help you obtain your health targets.

Other than its bodily advantages, the facility snatch train additionally supplies a psychological problem. It requires focus, focus and self-discipline to execute accurately, making it a beneficial device for growing psychological toughness and resilience.

It is also a preferred train in CrossFit, a excessive depth health programme that includes all kinds of workouts and exercises. CrossFit athletes usually use the facility snatch train as a part of their coaching to enhance their efficiency in competitions.

The snatch train is a difficult and efficient method to enhance energy, pace, energy, coordination and stability.

It requires wonderful method and kind to do it accurately, making it a beneficial addition to any health routine. Whether or not you are an athlete or a health fanatic, incorporating the snatch train into your exercise routine will help you obtain your health targets and develop psychological toughness and resilience.

Click to comment

Fitness

Busting 5 common wellness myths

Published

6 hours ago

May 6, 2024

Press Room

During one of my recent doom-scroll sessions on the ‘Gram, I came across a fitness influencer who sticks “yoga teacher & nutritionist” against her name, has 236,000 followers, and in one of her videos was claiming to teach us how to ‘naturally’ increase our height.

The first exercise to increase your height, according to the influencer, is three sets of hanging from a bar for 30 seconds. I have been a monkey all my life and hanging from a bar is something I started doing as a kid and, firmly in my 40s now, I still do it. Since forty years of hanging from a bar failed to do anything for my height, it got me thinking how much of such ‘fitfleuncer’ content is actually factual and scientific.

While I shall save the question of whether one should follow fitness, health, wellbeing, and nutrition advice from someone with vague credentials on a social media platform for another day, for now let’s explore how much water some popular health myths hold.

A spoon of ghee/butter in coffee is good for health:This is a topic of debate in the health and wellness world, says Shalini Garwin Bliss, executive dietician at Manipal Hospital in Gurugram. She notes that proponents of this argue that the healthy fats in ghee or butter can provide a slow-release source of energy and promote satiety. However, Chandni Haldurai, the head nutritionist at Cult Fit, warns against doing this, no matter how delicious it sounds.

“Coffee with ghee or butter may sound delicious, but it’s not always a good idea. Although these fats can give you a brief energy boost, their high-calorie content quickly adds up. This tendency may not be helpful for people seeking to control their cholesterol or weight,” says Haldurai. It’s crucial to remember that this extra fat contributes to increased calorie intake, potentially hindering weight management efforts, adds Bliss.

Apple cider vinegar is good, helps burn fat:This idea is big these days as not only influencers but gym trainers and coaches also support the idea of having daily doses of apple cider vinegar. While there are several potential health advantages of apple cider vinegar, including improved digestion and prevention of increases in blood sugar, it is not a miracle cure for weight gain, says Haldurai.

“There is no magic bullet for weight loss. Simply consuming apple cider vinegar daily is unlikely to lead to significant weight loss without complementary lifestyle changes like a balanced diet and exercise,” says Bliss.

A comprehensive strategy for weight management that incorporates nutrition, exercise, and lifestyle modifications is the only efficient way to achieve and maintain weight loss. Alas, it’s common to exaggerate claims of miracle weight loss without making the necessary efforts, say coaches and nutritionists.

Jaggery and demerara sugar are safe:Sugar is the top enemy of anyone even mildly invested in health. But many simply replace refined sugar in their diet with jaggery and demerara sugar. Next time you put that second spoon of jaggery or demerara sugar in your tea or coffee, you should remember that despite being less processed than refined sugar, both are still sugars and can have an impact on blood sugar levels.

“Due to their low processing and trace nutrients, they might be marginally preferable solutions, but people with prediabetes or diabetes shouldn’t choose them. Anyone ingesting these alternatives needs to practice moderation and keep an eye on their blood sugar levels,” warns Haldurai. Moderation is all sugar and sugar substitute intake is the key, warns Bliss.

Freshly squeezed and cold-pressed juices are healthy:It is indeed true that fruit juices that have been freshly squeezed or cold-pressed retain more nutrients than packaged juices. But all such juices have little to no fibre. Due to their high fibre content, which helps slow down the absorption of sugar, whole fruits provide the most advantages, says Haldurai. However, if you must have your fruits in liquid form, smoothies that are made with whole fruits, yoghurt, or vegetables are preferable, since they retain fibre and offer a more well-balanced vitamin profile.

Hanging leads to height gain:Saved the best for last. If only hanging from bars actually led to height gain, many of us would have been giants. There is no good evidence or study to support these claims, says Dr. (Prof.) Amite Pankaj Aggarwal, directorand head of the department for orthopaedics, Fortis Hospital, Shalimar Bagh in New Delhi.

“It’s amyth that certain exercises or stretching techniques, such as pull-ups and hanging from a rod, can make you grow taller,” says Aggarwal, dismissing the tall claim.

Height gain depends on a lot of factors, from one’s genetics to diet to muscle strength, explains Dr. Poonam Sidana, neonatologist and paediatrician, CK Birla Hospital, NewDelhi.“Those who go out and play sports such as basketball are more likely to grow stronger because they are actually running around and are able to use all their bigger muscles. So, it really is a combination of things and cannot be attributed to a single activity,” adds Sidana.

Shrenik Avlani is a writer and editor and the co-author of The Shivfit Way, a book on functional fitness.

Fitness

Fitness: Find right balance between pleasure and pain when you exercise

Published

13 hours ago

May 6, 2024

Press Room

Fitness: Find right balance between pleasure and pain when you exercise

No matter who’s exercising, the closer the workout comes to requiring maximum effort the more unpleasant the exerciser feels.

Published May 05, 2024 • Last updated 11 hours ago • 4 minute read

High-intensity workout: These exercisers at a New York Sports Clubs gym generated electricity that was returned to the building’s energy grid in this 2010 file photo. But your time on the stationary bike doesn’t have to be that intense. Do what makes you feel good, writes columnist Jill Barker. Photo by STAN HONDA /AFP/Getty Images

For some people, exercise requires too much effort. Others believe it isn’t exercise unless their physical limits are being pushed. This love/hate relationship with effort often marks the dividing line between exercisers and non-exercisers. It’s also the theme of numerous studies exploring how effort can be manipulated to be less of an exercise deterrent.

Advertisement 2

There with you then. Here with you now. As a critical part of the community for over 245 years,The Gazette continues to deliver trusted English-language news and coverage on issues that matter. Create an account or sign in to continue with your reading experience.

Access articles from across Canada with one account.
Share your thoughts and join the conversation in the comments.
Enjoy additional articles per month.
Get email updates from your favourite authors.

Sign In or Create an Account

Article content

No matter who’s exercising, the closer the workout comes to requiring maximum effort the more unpleasant the exerciser feels. Workouts that stay in a more moderate zone generally elicit more enjoyment, though the line between when a workout goes from feeling good to feeling uncomfortable varies considerably between individuals.

Article content

Some people maintain a level of intensity that never creeps into the zone where there’s more pain than pleasure. But most exercisers opt for a gradual rise in intensity until it takes effort to maintain the pace, then try keeping it there to the end of the workout.

Also popular is interval training where intensity peaks for short periods of time followed by equally short periods of recovery. This ebb-and-flow style of workout has been billed as more palatable for those who find it difficult to sustain longer bouts of constant effort, though the jury’s out as to whether steady state or interval training are more palatable for people trying to make exercise a habit.

The trouble is, when it comes to evaluating enjoyment during exercise, there’s a distinct difference in feedback depending on when the exerciser is polled. Remembered pleasure or displeasure is distinctly different from feelings elicited during a workout. The longer the gap between the end of the workout and when the exerciser reports their feelings, the more favourable they view the workout.

Advertisement 3

Article content

Still, no matter how much time modifies our feelings, some things we don’t forget. Studies suggest the more unpleasant the workout, the less likely we are to go back for more. There is a caveat, however. Researchers studying how enjoyment factors into exercise adherence have noted a difference between recreational exercisers and athletes. With goal-based athletes, bouts of extreme exertion are associated with accomplishment, which alters their outlook not just on the importance of enjoyment during a bout of exercise but also on how they rate enjoyment post-workout. With this crowd, the idea that exercise has to hurt to be beneficial is ingrained into their psyche.

For everyone else, the slope of exercise enjoyment within a single workout is worthy of study. Is there a way to manipulate the timing of pleasure so that we end workouts feeling on a high versus physically wrung out? And will that feeling of pleasure make the next workout less intimidating and therefore more likely to happen?

There’s some research suggesting that instead of focusing on increasing or maintaining intensity, a workout should end easier than it started. Others recommend easing into effort and finishing with purpose. Then there’s the pyramid format that starts off at a comfortable intensity, increases to maximum effort midway and ramps down again as the workout winds down. Each format has its pros and cons, with results inconclusive as to whether one design is more enjoyable than others.

Advertisement 4

Article content

Adding to the body of evidence is a recent study published in Psychology of Sport and Exercise reviewing what the researchers call the “slope of pleasure” and its effects on remembered pleasure, forecasted pleasure and enjoyment. The researchers from California State University in Bakersfield theorized that the optimal slope of pleasure occurred when exercisers experienced a gradual increase and then decrease in effort, versus an ascending (the workout gets harder, with peak effort occurring toward the end of the workout) or descending (the workout ramps up in intensity quickly then eases off to finish easier than it started) slope. The idea was to see whether a less intense start or finish was more enjoyable.

To make sure all workouts were similar in volume and overall intensity, they all started with a two-minute warmup followed by 30 minutes of continuous exercise and a 10-minute recovery. All protocols were matched in overall effort with about 20 minutes of exercise at a moderately hard intensity and 10 minutes at or around peak effort.

The ascending slope increased intensity by 2.5 per cent every two minutes while the descending workout decreased intensity by 2.5 per cent every two minutes. The ascending/descending protocol increased intensity by 2.5 per cent every two minutes, then at the midpoint started decreasing effort by 2.5 minutes. Enjoyment was polled before exercise, every five minutes during exercise and 10 minutes after exercise.

Advertisement 5

Article content

Only the ascending workout changed the level of enjoyment over the course of the workout with exercisers feeling worse when intensity continually increased. The other workouts, both of which featured a decrease in intensity, noted no change in enjoyment from the start to the end of the workout.

These results disproved the researchers’ hypotheses, who thought enjoyment would increase as intensity level dropped. It also differed from previous research reporting that a decrease in intensity resulted in greater exercise enjoyment, including greater remembered pleasure, than workouts that got increasingly harder.

But the takeaway for the average exerciser isn’t that the results weren’t as forecasted. Instead, the idea that intensity can be manipulated to provide a more enjoyable workout is worthy of notice.

Also important to highlight is that individuals have very different preferences about when during a workout intensity ramps up and when it starts receding.

If you’re naturally slow out of the gate, consider these results permission to take your time before ramping up intensity. And if you start off strong but fade down the stretch, go ahead and coast into the finish line. Stop fighting against your natural inclination to take the path of least resistance and lead your workouts by what makes you feel good rather than someone else’s idea of the ideal workout plan.

Recommended from Editorial

Advertisement 6

Article content

Share this article in your social network

Fitness

Get Mom Moving on Mother's Day With These Top Health and Fitness Gifts

Published

20 hours ago

May 5, 2024

Press Room

Get Mom Moving on Mother's Day With These Top Health and Fitness Gifts

Why You Can Trust CNET

Our wellness advice is expert-vetted. Our top picks are based on our editors’ independent research, analysis, and hands-on testing. If you buy through our links, we may get a commission. Reviews ethics statement

$200 at Amazon

Beats Fit Pro noise-canceling earbuds

For the mom who wants an uninterrupted workout

$90 at Hatch

Hatch Rest Plus Second Generation

For the mom who values a good night’s sleep

$98 at Lululemon

Lululemon Align High-Rise Pant 28-Inch Women’s Leggings

For the mom who wants timeless leggings

$50 at Bombas

Bombas Socks

For the mom who likes cushioned workout socks

See at Amazon

WithIt smartwatch bands

For the mom who likes accessories

$37 at Amazon

Flipbelt Zipper Running Belt

For the marathon-training mom

If your mom’s idea of self-care includes exercising and overall taking care of her health, we’ve narrowed down some gifts she’ll appreciate. There are endless products out there that would make a great gift this coming Mother’s Day, but you want to make sure that you’re getting Mom something that she will get good use out of.

This story is part of Gift Guide, our year-round collection of the best gift ideas.

Being a first-time mom as well as a fitness writer, I’ve come across products that active and health-conscious moms can enjoy and can even amplify their everyday lives. If you need ideas on what to get your fitness-loving mom this Mother’s Day, we hope you’ll draw inspiration from some of these top gift picks.

Peloton

If your mom is a devoted Peloton rider, then chances are she can never have enough activewear. Peloton has its own activewear line with Lululemon and recently released its spring line — just in time for Mother’s Day. The new collection has shirts, jackets, sports bras, tights and tank tops available in bright colors exclusive for Peloton. Other attire you can pick from is Peloton’s Ford & Wyatt collection, which has T-shirts and sweatshirts with sayings like “Peloton Mama” and “Raising Legends” in muted colors, as well as tees for children ranging from sizes 0 to 24 months and 2T to 12Y.

David Carnoy/CNET

Battery Life Rated up to 6 hoursNoise Canceling Yes (ANC)Multipoint NoHeadphone Type Wireless earbudsWater-Resistant Yes (IPX4 — splash-proof)

A good pair of noise-canceling earbuds can make all the difference in a workout. The Beats Fit Pro are our top pick for the best buds for working out. If your mom likes to get her workout in without the interruptions, she can benefit from this solid pair of earbuds. They’re essentially built on the same tech platform as the AirPods Pro, but they’ve got a cool wingtip design that wraps around your ear for a secure fit while working out. CNET’s David Carnoy calls them “the sports AirPods you’ve always wanted.”

Amazon

One of the things I learned to value as a new mother is what a big difference a good night of sleep can make for parents and baby. When I get a good night’s rest, I’m able to have a better workout and overall day. I use the Hatch Rest Plus second generation to help put my son to sleep in our shared bedroom, and it works like a charm. Before using the Hatch, I’d have to rely on my Alexa device for lullabies or white noise and a separate lamp for his bedtime routine. The Hatch is easily controlled by the app on your phone. It can play lullabies, and a new feature called “tuck-ins” lets you leave bedtime messages recorded by you or other family members. This is ideal if you have grandparents who live far away or if you’re a working mom and want to feel closer to your child at bedtime if you can’t be there. I tried out this function when my husband was away on a work trip recently, and our son loved hearing his voice in his absence. To get access to these features, you will need a Hatch subscription, which is $49 for the year or $4.99 a month.

Lululemon

You can’t go wrong by gifting a pair of Lululemon’s Align leggings. The Aligns were the only leggings I was able to wear throughout my entire pregnancy and postpartum. There must be something in the fabric that keeps the shape of the leggings but offers plenty of stretch in the waistband. These soft and weightless leggings come in a variety of lengths and are appropriate in yoga, bootcamp class or lounging. They’re also long-lasting so the mom in your life is sure to get lots of use out of it.

Bombas

A pair of socks as a gift sounds underwhelming, but a comfortable and cushioned pair can make a difference in your workout experience. Bombas offers socks for different types of activities ranging from running to golf and lifestyle. I like wearing Bombas socks when I go for a run because my feet and ankles feel well supported and the wicking material keeps them dry. They also come in a variety of colors so you have plenty of styles to choose from.

With It Gear

If your mom likes keeping track of her steps or other data on her smartwatch, a stylish watchband can be a good way for her to change up her look. WithIt offers bands for Apple, Garmin, Fitbit and Samsung smartwatches and has a variety of styles. You can select from silicone, mesh, leather, steel and nylon bands to fit the appropriate smartwatch. WithIt also offers AirPod cases, AirTag clips and reading lights if you want to add a little something extra to your gift.

Therabody

If the mom in your life is known to take HIIT, Crossfit classes or works a job where she’s on her feet all day, chances are she’s frequently sore. A massage gun can be a good tool to have around to soothe those aching muscles. Our top pick is the Theragun Elite, since it’s heavy duty but easy to operate and offers 16 millimeters of amplitude, which means it gets deep into muscles.

Pvolve

The Pilates-loving mom will appreciate a Pilates kit for her home workouts. Jennifer Aniston swears by the Pvolve Method, which is a low-impact Pilates class that states that its method is clinically backed by various experts on its clinical advisory board. Pvolve can be taken in one of its boutique studios or at home. There are various kits to pick from for home use, but the Signature bundle includes the P.ball, P.band, a precision mat and a Pvolve membership, which you can stream at home.

Future

If you know a mom who wants the personal training experience, but doesn’t have time to head to the gym, the Future app can be the next best option. The Future app connects members virtually to coaches across the country with different training backgrounds, so you’re sure to connect with one who is the right fit for your needs. I used the Future app prior to pregnancy, during pregnancy and postpartum. The workouts are easy to follow, complete with video demonstrations and coach cues. And if you have any questions, it’s easy to connect with your coach via the built-in chat. This is an attainable way to get a taste of personal training without leaving your home while still having someone hold you accountable.

Flipbelt

If the mom you’re shopping for is in full training mode for a race, she’s going to need a running belt that stays in place and can store all of her belongings. I’m a fan of the Flipbelt because it has compartments all around, and the Zipper version keeps your items secure. What makes it appealing is that it blends in with your waistband and isn’t bulky like some other running belts on the market. I’ve been able to store my ID, keys, earbuds, cash and more while out on long runs, short runs and even running errands. They’re also available in various sizes and colors so you can get the most customized fit.

Nutribullet/CNET

If your mom is always on-the-go but likes having protein shakes or smoothies after a workout, a good blender that takes up minimal space goes a long way. The Nutribullet Pro Plus is one of the newest models of the personal blender. It has more extraction power and a pulse cycle that gives you more control on the consistency of the beverage. It also has the ability to blend up seeds and nuts better, so you have a smooth shake every time.

Amazon

If your mom loves to hike or other outdoor adventures, she’ll enjoy the Apple Watch Ultra 2. The second iteration of the Apple Watch Ultra is a smartwatch that can do it all. It has all the features of the original Apple Watch Ultra including sensors that can read biomarkers such as your heart rate, blood-oxygen levels and more. Its emergency features include international emergency calling, emergency SOS and crash detection, so Mom will stay safe no matter where she ventures off to. Newer features she can enjoy are the night mode and a brighter screen display.

More Mother’s Day gift ideas

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.