❣ Chile in a Photography ❣
No title available
Show & Tell
No title available
Keni
Kiana Khansmith
almost home
h
let's talk about Bridgerton tea, my ask is open
official daine visual archive
KIROKAZE
pixel skylines
Sade Olutola
No title available
shark vs the universe
JVL
occasionally subtle
cherry valley forever
izzy's playlists!
oozey mess
seen from Bangladesh
seen from United States
seen from United States
seen from Iraq
seen from Germany
seen from Indonesia
seen from United States
seen from Saudi Arabia
seen from India
seen from United Kingdom
seen from Italy
seen from Malta
seen from Switzerland
seen from Portugal
seen from Malaysia
seen from Malaysia
seen from Argentina
seen from United Kingdom
seen from South Korea
seen from Bolivia
@rom-seo
The pushup is considered one of the greatest conditioning exercises used by athletes. It is extremely versatile in the muscle groups that can be targeted as well as having the versatility to be performed anywhere and everywhere. If there is gravity, a pushup can be executed.
One of the most common issues that athletes develop is overuse injuries. These injuries may not always seem too serious but it is important to give every part of your body the time it needs to recover properly. Especially if you want it to be performing at peak performance. The most common forms of overuse injuries include: Patella tendonitis Shin splints Ankle sprains Rotator cuff tendonitis Tennis elbow Each of these injuries are the results of overuse. When the body isn't given enough time for the muscles and tendons to recover properly, it produces a build up of fluid at the specific area. This fluid then creates swelling and makes the joint less mobile. Causing pain and discomfort at the site of the injury. An example of this is individuals dealing with shin splints. Shin splints are a very common issue and it occurs in runners who have either just begun running as a form of exercise or athletes that have just stepped up their running and have tried to go too hard too early. Shin splints are the result of inflammation of the muscles, tendons, and bone tissue around your tibia. Shin splints can be extremely painful and very hard to manage, they should be treated to their full extent. It is important that before you start training the muscles around the tibia, that you allow enough time for the inflammation to decrease. This is where rest days are very important. By rest days however we do not mean sitting around doing nothing. We believe a rest day should be focussed on improving the body through recovery. There are many options for your rest day, this includes instead of an intense run, go for a gentle walk. Do a session of stretching to build flexibility. Do some breathing exercises that allow you to focus your attention on your mind and body. Engage in some foam rolling exercises that may focus on areas of particular concern. Most importantly, be aware of what your body needs. The most important aspect of any rest day is the observance of the body and what it needs. Take the time to listen to what your body is trying to tell you. It knows what it needs. Whether that's a stretching session focussed on your glutes after hitting a PB on your squat. Maybe it's a foam rolling session on your quads and tibialis after an intense run. Maybe it’s a meditation/breathing session to build up the energy levels after an intense week of training. Whatever it may be, taking the time to recover is going to have major benefits on your fitness goals. Take the time to better yourself and you will reap the rewards. At ROM we believe recovery should be done right!! It’s your choice what they may be as long as you are focussed on what you want, there is no limit to what you can achieve.
Rest days are just as important as keeping your body in shape. At ROM we believe recovery should be done right! It’s your choice what they may be as long as you are focused on what you want, there is no limit to what you can achieve.
It doesn’t matter what type of fitness activity you are involved in, whether it be strength work, high intensity cardio, mobility or just starting on your fitness journey. One of the most important tools that you can use is a routine. Having the awareness of what needs to be done in a given day is a great way to keep ur goals in order and to establish a positive reinforcement with yourself. This will not only benefit your physical health but will also allow your mental health to improve as well. It is through completing small achievable goals that we build self assurance and self belief, this will go a long way into making your fitness goals all that more easy to conquer. For most people starting on their fitness journey, this is a challenging concept to grasp. There is always that inevitable voice in the back of the head telling you that you can’t do it so why even try? That voice however is just insecurity reaching the surface. You may be at the stage where you are watching videos on youtube or instagram and tik tok, seeing these people out there absolutely killing it. Having rock hard abs and muscles that you didn’t even know existed and all your thinking is, there's no way I could do that. What you're missing when you're watching these videos is the backstory to those individuals. They did not just wake up one day with abs and muscles, They got to WORK! We all have one thing in common as human beings and that's the only way we achieve our goals is to start doing things that will help us achieve them. Start small, but make it a routine to challenge yourself. Maybe you want to start walking, a great cardiovascular exercise. Start at a distance that you feel comfortable doing, at the end of the day it’s your journey. No one really cares about how far you have gone apart from you. But make a conscious effort that when you walk the next day, try to beat that distance, even by a very small amount. You have just reached a new personal record. Do this as a routine and you will see the improvement from challenging yourself. When distance gets a little boring for you then you can focus on speed, try timing your walks. Aim to beat your time every day. Second by second you will improve and you will enjoy the challenge of trying to beat your previous record. Make it a routine to challenge yourself mentally and physically. Don’t concern yourself w0ith what other people have achieved. They have worked to get to that achievement, They put in the effort and so can you. If you believe in yourself and you focus on yourself and not on what your favourite insta famous influencer has just completed that day, You will have limitless potential and the only thing stopping you is you! The most important aspect of creating a routine is taking responsibility for your own actions. Take responsibility for your health; mentally, physically and emotionally. At the end of the day they are yours, no one else's. If one day you don’t feel like training, that's fine as long as you Take responsibility for that. Never try to blame someone or something else. You have not trained because of you. Once you have a routine deeply ingrained in your lifestyle you will find it hard to skip a training session and you will push to fit in a quick workout. Just remember we all start at the beginning, Take control of your routine and challenge yourself every single day. Aim to be 1% better every day and build your self belief. At ROM we believe in you! We hope you believe in yourself too!
It doesn’t matter what type of fitness activity you are involved in, whether it be strength work, high intensity cardio, mobility or just starting on your fitness journey. One of the most important tools that you can use is a routine.
Both of these tools are useful for elevating muscular pain and discomfort. To say that one is better than the other would be a difficult argument as they both have their place in recovery. They both are a form of self-myofascial release (SMR), which enables for a breakdown of tissues that are causing pain, helping you heal faster and more efficiently.
Both of these tools are useful for elevating muscular pain and discomfort. To say that one is better than the other would be a difficult argument as they both have their place in recovery. They both are a form of self-myofascial release (SMR), which enables for a breakdown of tissues that are causing pain, helping you heal faster and more efficiently.
As the world continues to create new technologies that focus our attention on looking down at screens and sitting in positions that are unnatural to the spine, it causes a major effect on the way we not only move but the way our bodies feel. As we become accustomed to focussing our attention downwards, whether that be to our phones or laptops or tablets, our bodies begin to change in shape. The shoulders become more rounded, our neck muscles get stretched to a point where they can no longer sit in a natural position and our backs suffer due to the toll of having to work extra hard to keep us upright. From here the body begins to feel stuck, unable to revert to a natural posture, pressure builds up and with that movement decreases. It’s a sad story of how we have lost the ability to move freely without feeling some form of pain. This is where mobility training is so Important. Mobility training is where you enable yourself to move in the way you were designed to move. By definition mobility means ‘the ability to move or be moved freely and easily’. The benefits of mobility training are expressed through. Greater range of motion Improved circulation Decrease the risk of injury Lower muscle tension and muscle soreness Improve posture Mobility training is a fundamental aspect of fitness that will allow you to squat deeper, push harder and jump higher. When used in conjunction with strength training it is one of the best ways to increase your gains. Enabling your body work through its full range of motion increases the muscles that are under tension and allows for a more well rounded workout. Mobility training is important for the health of your joints. As you move through your range of motion, the tendons that surround the joints engage and are forced to develop more stability. When trained in a healthy routine your joints will be able to handle a larger load without having inflammation or pain. Working out with a poor range of motion can lead to an increase in injuries as muscles have to compensate to help lift the load. Due to stability muscles being smaller and usually weaker than the primary muscles, causes an increased risk of muscular tears. When mobility is increased these stability muscles can focus on their main role and let the primary muscles do what they are designed to do. Mobility training is one of the most important aspects of training that is commonly overlooked. If your goal is to get bigger, faster or stronger. You need to be including mobility training in your routine. Mobility training will also help you identify areas of the body that need improving. You might find a weakness in the hips that is limiting your squat depth and making your deadlift more dangerous for your lower back. Or your shoulders might lack the ability to be raised above the head which is lowering your strength in the shoulder press. Understanding how your body works will go a long way in creating a stronger body that is free to move without pain and discomfort. At ROM we believe in mobility training and you should too! Try it for yourself and enjoy the journey
Mobility training is one of the most important aspects of training that is commonly overlooked. If your goal is to get bigger, faster or stronger. You need to be including mobility training in your routine.
Pay attention to your knee health to avoid injuries or accidents while training. Learn more by checking this blog! https://rangeofmotionglobal.com/blogs/news/the-importance-of-knee-health
ROTATOR CUFF HEALTH
Due to the way your body is structured, without the rotator cuff your shoulders would not only be very weak but they would be unable to perform simple tasks which include washing your hair. Anything that requires the movement of your arms also requires the engagement of the rotator cuff.
It's vital to know and understand your ankle mobility for a better motion. Understand why by checking out the blog! https://rangeofmotionglobal.com/blogs/news/ankle-mobility-and-squat-performance
The POWERCORE abdominal wheel is one of the most useful tools that can be utilised when training your core. Although using this in your workout may be considered a very simple action, It has the ability to engage multiple muscle groups at once which results in improved functional strength and conditioning of the core.
Abdominal wheel is a useful tool that can be utilised when training your core. Learn more about it from Range of Motion! https://rangeofmotionglobal.com/blogs/news/the-proven-benefits-of-the-powercore-abdominal-wheel
HOW TO PUSH THROUGH ANY WORKOUT
Conquer your physical limit by pushing through a challenging workout! Check our blog for more info!
https://rangeofmotionglobal.com/blogs/news/how-to-push-through-any-workout
RECOVERING FROM MUSCULAR INJURIES
Intense training could lead to muscular injuries. Check out this blog to be informed on how to recover from them!
https://rangeofmotionglobal.com/blogs/news/recovering-from-muscular-injuries
Deal with muscle strain the right way! Check out this blog from Range of Motion! https://rangeofmotionglobal.com/blogs/news/how-to-deal-with-muscle-strain-in-arm
RUNNING ATHLETES: COMMON FOOT INJURIES
PERCUSSION MASSAGE THERAPY: THE NEW AGE OF RECOVERY
Massage guns are a relatively new tool in the fitness industry but have quickly taken off as a must have for muscle recovery and pain management. They are a tool that repeatedly applies a burst of pressure to a muscle group in a rapid downward motion. At ROM Global our Booster massage gun is leading the way with percussion therapy, with its powerful internal motor that produces 12 kg of pressure bearing even the hardest of muscles will feel the impact, allowing for a satisfying release of tension in all muscle groups. With the convenience of 6 different head attachments, the booster massage gun will change the way you recover. It is able to penetrate deep into the muscle with little to no effort making it one of the easiest ways to release tension. It also provides you with several different settings and speeds so you can customise it to your needs and comfortability. These speeds range from 1-4 as well as automatic modes including Fade out vibration, crescendo vibration and wave vibration.
BENEFITS:
RELIEVES MUSCLE SORENESS
The current trend in society at the moment is people having back and neck problems due to the rounding of the shoulders and built up tension in the upper thoracic region. With the booster massage gun, the muscles in these areas can be relieved of this tension which will enable increased movement to this area and thus relieving muscle soreness. This can also be used on any muscle group that may be tight with the same effect to occur.
2. INJURY PREVENTION
The booster massage gun can help with injury prevention by firstly giving the muscles a chance to warm up before being used in a load bearing move. For example when doing a military press, the shoulders can be warmed up with the massage gun so when you go to make the lift they are ready to be activated. A warm muscle is going to perform a lot better than a cold muscle. By warming the muscles up you are limiting your chance of injury.
3. INCREASES BLOOD FLOW AND CIRCULATION
Using the booster massage gun can greatly increase the circulation in your body. This can be very beneficial for people that have poor circulation as it allows for more oxygen to be passed through the body and opens up many arteries and veins. Using the booster gun daily on your body can reduce the risk of having poor circulation develop in areas like the feet and hands leading to improved longevity. It also means that the muscles can heal faster after being damaged as oxygen helps them heal faster.
4. REMOVES LACTIC ACID BUILD UP
During intense workouts your muscles can develop fatigue which can impact on their performance. This is because the muscles have a limited amount of oxygen so lactic acid builds up and reduces the effectiveness of the muscle. Using the booster massage guyn before and after a workout can greatly lower the chances of having lactic acid buildup.
5. REMOVES SCAR TISSUE AND ENCOURAGES NATURAL MUSCLE REPAIR
Due to the firm pressure from the gun, it helps to break down any scar tissue that has built up from your workouts. It is able to break down the tissue that is deep in the fibres while also promoting newer and healthier muscles to form. Always remember that if you have had a recent injury to take it slow as the muscles will be trying to repair. The booster massage gun has a soft massage head that has been specifically made to reduce the impact on injured muscles while still delivering quality relief to the injured area.
The slant board is a great tool for people that also have either had injuries to the knee or are in recovery from injury. Due to the nature of the slant, it puts less pressure on the knee joint while also isolating the muscles and tendons around the knee. This isolation of the muscles and tendons in the knee enables there to be an increase in strength of the joint and so creates less stress for the knee when under load.
The slant board is a great tool for people that also have either had injuries to the knee or are in recovery from injury. If you are still not using it today, here's what you could be missing out on your workouts.
Xploding Your Strength: Benefits of the Xplode Muscle Rings
Providing the body with different variations of training methods is one of the best ways to improve. Challenging the body with many different movements and exercises that force different muscle groups to be activated, not only strengthen but also keep workouts exciting and more engaging.
One method of body weight training that should be considered in your workouts is the XPLODE muscles rings provided by ROM. This product is an amazing device that can be used during body weight training has been proven to cause high levels of muscle growth for the upper body and increased strength and stabilization of the core.
Muscle rings are most commonly known from the olympics during which gymnasts perform routines using the rings. However they are now being used outside of the gymnastic industry. If you're looking for a new way to train, the XPLODe muscle rings might just be for you. They have a wide motion benefits that will bring a whole new dimension to the way you train.
Benefits:
Muscle Growth
The muscle rings force your muscles to be under higher tension as it has to control the weight of your body in suspension while also trying to keep the body stable as there is limited support from the straps. You have to control every movement, this leads to a high demand of muscle activation. Stimulating muscle growth.
Stabilization and Core Strength
Due to the nature of the rings being suspended with straps, they are very unsteady. Comparing this to a bar that is completely set in its place, the rings are able to move in almost every direction. Through your movements, you control the movement of the rings and this will allow you to explore a wider motion throughout your workout. This type of movement will engage the core muscles as they will be focused on keeping the body stable and upright while engaging the stability muscles of the body.
Versatility
The XPLODE muscle rings allow you to train Many different muscle groups including the shoulders, arms, back and abdominal muscles. This can be achieved in many different ways. One of the simplest ways to start with your muscle rings training is the dead hang. This exercise is a great introduction into building back and shoulder strength. Doing this for 30 seconds a day can dramatically increase your strength. Similarly for your arms, the dip hold is a great exercise to build tricep strength. You can engage your core in these positions by trying to lift your knees to your stomach, holding there and repeating. A great start in building core strength with the muscle rings.
Creative and Fun
The muscle rings are one of the more interesting exercises available, it is very customizable to your own needs and allows you to be creative with your workout, developing strength while having fun is one of the most important combinations when it comes to training. Take your time with it, build functional strength and just enjoy the journey with your XPLODE muscle rings.
VERSATILITY OF THE MILITARY WEIGHT BAG
DESCRIPTION
The military weight bag is a heavy duty bag equipped with 6 handles and is an extremely useful fitness tool. The bag is filled with sand to create a versatile workout that is a great alternative to usual dumbbells or kettlebells. Great for people that have limited space or limited access to weights. The bag can be filled with sand to the desired weight depending on your fitness level and then removed and stored away with little effort.
VERSATILITY
Due to the fact that you can dictate how heavy the bag can be, means that it can be used in almost every workout that you do. A light weight can be added to focus on form and mobility but the weight can be increased to create a heavy and intense workout that will push anyone to their limit.
The weight bag can be used to train the whole body, from your shoulders to your legs. It has the potential to create intense workout for all muscle groups. Exercises that have great potential include shoulder press, squats, weighted lunges, Back rows, Loaded carry, weighted burpees, bicep curls and weighted ab twists.
BENEFITS
The military weight bag benefits include increased stability. As the weight bag is filled with sand, it is not a very stable weight and is quite difficult to keep steady. This forces the body to concentrate on its form and bring more muscles into tension in order to maintain good form. While the weight bag improves stability of the body, it also builds strength and explosive power. This again all leads back to the unpredictable nature of the sand and the way that it moves in the bag. As more muscles are needed to stabilize the body naturally increases strength with the added benefit of conditioning.
ROM PRODUCT
At Rom we provide you with Premium military weight bags that are Heavy duty and durable. Able to survive even the most intense workouts. We provide you with many different options no matter what fitness level you are at. From %kg bags all the way to 30 kg bags. Our bags come delivered empty making them lightweight and easy to transport.
Try it for yourself and enjoy the challenge of the military weight bag. We guarantee it will change the way you train.