bicep curl – build bigger bicep muscles with dumbbells or a barbell

1. This move can be done with a barbell or a dumbell.

2. Make sure when you start the move your feet are placed about hip width apart and that your knees are bent slightly.

3. If you are using a barbell make sure your hands aren’t too wide apart.

4. Keep your hands and wrists in a straight line. Don’t bend them.

5. Slowly bring the weight up. Your hands should make it to your shoulders but no higher.

6. Don’t let your elbows come out too far in this exercise.

7. Lower the dumbbells slowly and with maximum control.

8. When they reach your lower sides again rest for a second, and then slowly repeat

bicep isolator for bigger bicep muscles

bicep curl

bicep curl

bicep curl for bigger biceps

Warning:- The information contained on this website is for educational purposes only and is not intended to diagnose, cure or treat any medical condition. Should you have any medical condition, always consult your doctor, before undertaking any change in exercise or dietary advice.

natural matter twitter

natural matter twitter

natural matter facebook

natural matter facebook

natural matter blog

natural matter blog

natural matter you tube

natural matter you tube

natural matter rss feed

natural matter rss feed

golds gym washable cross trainer ~ weight lifting gloves, golds gym cross trainer gloves

http://www.naturalmatter.co.uk/golds-gym-washable-cross-trainer-gloves-fitness-equipment-uk-and-golds-gym-fitness-equipment-29158-p.asp

Golds Gym washable cross trainer gloves are a comfortable, super stretchy 4-way spandex with a high tech Kevlar palm for durability.
They have a reinforced, double stitched palm with cushioned, terry cloth thumb to wipe your brow.

Warning:- The information contained on this website is for educational purposes only and is not intended to diagnose, cure or treat any medical condition. Should you have any medical condition, always consult your doctor, before undertaking any change in exercise or dietary advice.

natural matter twitter

natural matter twitter

natural matter facebook

natural matter facebook

natural matter blog

natural matter blog

natural matter you tube

natural matter you tube

natural matter rss feed

natural matter rss feed

dumbbell lunge for men ~ mens weight lifting routine thighs glutes upper leg

dumbbell lunge mens weight training routine thigh glutes upper leg

dumbbell lunge 1

lunge move strong thigh glutes weight training routine men

lunge move 2

 

1. This move can be done with or without dumbbells.

2. Begin the movement by keeping your feet slightly apart but facing forward.

3. The upper part of the body must stay upright and centred.

4. Begin with the right leg and step forward. Make sure you bend your right leg till you feel the pull in the thigh.

5. Do not push further forward than a 90º angle, as this will put unnecessary strain on the knee.

6. Stay in the position for a count of 2 and then return to the standing position.

7. Repeat with the other leg.

Warning:- The information contained on this website is for educational purposes only and is not intended to diagnose, cure or treat any medical condition. Should you have any medical condition, always consult your doctor, before undertaking any change in exercise or dietary advice.

natural matter twitter

natural matter twitter

natural matter facebook

natural matter facebook

natural matter blog

natural matter blog

natural matter you tube

natural matter you tube

natural matter rss feed

natural matter rss feed

incline bench press ~ chest muscles, pecks, pectorial muscles

1. This move can be done with dumbbells or a barbell.

2. Make sure your feet are flat on the floor.

3. Lie on your back on a bench with an incline.

4. Your hands should be about shoulder width apart and your upper back and head remain firmly on the bench.

5. Raise the arms slowly until they lock into position – fully extended.

6. When using equipment with rests, the move begins with the arms locked and extended.

7. In the second part of the move you start to lower the barbell or dumbbells towards the chest.

8. When extending the arms again make sure the pectoral muscles are being used to push the weights back up.

incline bench press move 1 for chest muscles, pecks, pectorial muscle

incline bench press 1

incline bench press move 2 for chest muscle, pecks, pectorial muscle

incline bench press 2

Warning:- The information contained on this website is for educational purposes only and is not intended to diagnose, cure or treat any medical condition. Should you have any medical condition, always consult your doctor, before undertaking any change in exercise or dietary advice.

natural matter twitter

natural matter twitter

natural matter facebook

natural matter facebook

natural matter blog

natural matter blog

natural matter you tube

natural matter you tube

natural matter rss feed

natural matter rss feed

10 Super Swimming Skills ~ drills for water confidence, water safety and basic swimming technique. Teach your child how to swim.

 

Warning: Only attempt to teach your child to swim if you are a competent swimmer. You child is your responsibility. Never leave your child unattended at any time. Always listen to your child and never try to push your child beyond their limit. www.naturalmatter.co.uk does not accept responsibility for any accident or injury that may happen whilst following these swimming skills.

Important: Every water skill should be completed at your child’s pace. Every child is different and the goal is to have water confidence. Do not push your child to go beyond their comfort zone if they are not ready.

Go through the skills one by one, except safety skills like pool entry and exit techniques, which can be taught throughout the different skill levels. As you child masters a skill move them onto the next skill.

It is important to have regular visits to the swimming pool. Perhaps you could set aside a time each week to take them for swimming lessons. If you don’t take them for a while you may find that you have to revisit the previous skills. Remember make it fun. Children learn really well when they learn in a fun way!

Skill 1 ~ Teach your child to hold their breath under water for 10 seconds. It is important that your child has breath control before they start learning any more swimming techniques. Slowly encourage your child to hold their breath and then get them to hold their face in the water for a second. Slowly build this up until your child can confidently hold their face in the water for 10 seconds. If they are not too happy about putting their face in the water maybe invest in a basic pair of children’s swimming goggles. When children find that they can see under water they find it very exciting and want to keep trying.

A great way to encourage breathing control in the water is to use the Zoggs dive games. The search and rescue game and dive sticks encourage your child to develop their breath control under water in a fun way

****************************************************************

Skill 2 ~ Teach your child safe pool/water entry.  This is a very important lesson in your child’s swimming skills. Teach your child to sit on the side of the pool. Teach your child to turn around while holding the side of the pool and safely enter the water. This entry allows them to keep their head above water when they enter the pool.

****************************************************************

Skill 3 ~ Teach your child how to get out of the water. Get your child to hold onto the pool side with both hands. Encourage your child to pull their body up and then rest their body on the side before lifting up a knee for a full exit.

       ****************************************************************

Skill 4 ~ Teach your child to float for the count of 10 seconds with their face down in the water. Encourage your child to float face down in the water while holding onto your shoulders. You keep them supported by holding their hips. The child’s face should be down in the water and their body must remain flat as you move across the pool for the count of 10 seconds. Count aloud as you move. REMEMBER:  If your child is coughing or spluttering hold them up and out of the water as they are taking in water. Wait till they have cleared the water and then try again if they are  happy to. Do not force them to continue.

  • Once your child is comfortable with this float you can advance the difficulty of the float by removing your support from their hips. They still hold onto you. Remember to count for 10 seconds aloud as you move to the other side of the pool.
  • The next stage difficulty of this float is to give the child  a young swimmer’s kick board. Make sure when they hold the kick board that they have their fingers on the top and thumbs on the bottom of the kick board. Repeat the same breath hold for 10 seconds with you counting for the 10 seconds. This time support your child’s elbows as they float across the pool with the kick board.
  • The final phase of this float is for the child to kick off from the side of the pool, while using the board, with their face down in the water. They float for the count of 10 seconds on their own.

       ****************************************************************

Skill 5 ~ Teach your child to float on their back in the water. You are aiming to have your child float unsupported in the water. The key to this skill is to have your child relaxed in the water while you support their shoulders. Your child may need lots of support in the water at first in order to feel relaxed enough to float. They will probably need lots of encouragement in order to get them to relax their body. As they repeat this exercise they will become more confident that they will float. When you notice that they are relaxed for 10 seconds you can move onto the next stage of the skill.

  • This stage is the two handed support. The hands should be on the child’s back and the child’s neck. Try to get your child to float for 10 seconds. A great way to get this float to work is to take your child’s mind off the task. Talk to your child about what they love to do or their favourite toy. This is a great way to make them relaxed. When they are comfortable doing this you know you are ready to move onto the next phase.
  • This is to slowly remove the support from the back whilst keeping the neck support there. Remember to count for 10 seconds.
  • The final phase is to remove all support from the child while they are floating. Keep chatting to them while they float and talk about things they love to do.

 

  • If your child seems very anxious about floating unsupported it may be beneficial to use a Zoodle children’s swimming float sometimes called a noodle or woggle childrens float. This fun float can be used for a few different swimming training moves. Place thezoodle behind the child’s neck and ask them to rest their arms on the top of the zoodle. Bring the two ends of the zoodle together in front of your child and cross them over. Ask your child to relax and float back. Encourage your child to float to another destination in the pool.

       ****************************************************************

Skill 6 ~ Teach your child the doggy paddle. This swimming technique is a very basic swimming stroke that allows your child to move around the pool unsupported. The first phase of this stage is to get your child to make short fast kicks with their feet. Move around the pool supporting your child and encourage them to keep their legs straight with relaxed feet as they kick.

  • Once they have this kick movement we need to concentrate on the hand paddle. This is different from the leg kick, as we need to encourage them to make long slow movements. Show your child a long slower paddle with your hands. Next hold their hands while standing in the water and both of you can repeat the paddle.
  • The next phase is to get your child to use all the skills together. When swimming the head must be down in the water and the body must be flat at the surface of the water. Once they are confident with this slowly move back in the water making the distance they swim every time just a little bit longer.

       ****************************************************************

Skill 7 ~ Teach your child important safety techniques by getting your child to do a back float or a star float and then roll over and doggy paddle back to the side of the pool. Revisit your back float skill and get your child to float on their back for the count of 10 seconds. When the ten seconds are up get your child to turn over and doggy paddle to a specified point in the water.

       ****************************************************************

Skill 8 ~ Teach your child to head for a safe point in the water which may mean the closest safety point other than you. It is good for you to stay at a point and get them to swim to a nominated safety point away from you. This encourages independence and gives them experience of finding a safe point away from you.

      **************************************************************** 

Skill 9 ~ Teach your child to back kick whilst using a float. You will need a kick board for this exercise. The first phase of this float is to get your child to hold onto the kick board and float in the pool for 10 seconds. The board must be on their tummy. Their arms must be around the board with the hands lying flat on top of the kickboard or overlapped.

  • The next phase is to practise leg kicks. This can be done on the side of the pool or supported in the water. Encourage your child to kick with straight legs whilst making small kick movements. They have to learn to stabilise whilst kicking and starting small helps them to learn this skill. Tell your child to relax their feet and to make small fast kicks. Your child may need extra support during this phase, as this skill can be quite difficult to master. Give them back support and support at the neck until they have a straight body at the surface of the water. Then you are ready to move onto the next phase.
  • The final phase of this skill is to let your child do back kicks with a float unsupported. As your child grows in confidence gradually increase the distance.

 

Skill 10 ~ Encourage your child to jump into the water from the side of the pool. Start by getting them to jump into water where they can touch the bottom of the pool but make sure it isn’t too shallow either. You may need to hold their hands on the first few attempts. As their confidence grows they will eventually jump in by themselves. This helps your child to get used to a situation where they may fall in the water.

 

Great examples of these skills with video instruction can be found here http://www.uswim.com where they have fantastic videos and printable lesson plans.

zoggs swim hat and goggles age 0 - 6 years old

zoggs swim hat and goggles for age 0-6

zoggs swim hat and goggles for boys aged 0 - 6 years old

zoggs swim hat and goggles for boys aged 0 – 6 years old

zoggs zoodle children swimming float

zoggs zoodle children swimming float

zoggs mini kick board childrens swimming float learn to swim

zoggs mini kick board childrens swimming float

Warning:- The information contained on this website is for educational purposes only and is not intended to diagnose, cure or treat any medical condition. Should you have any medical condition, always consult your doctor, before undertaking any change in exercise or dietary advice.

natural matter twitter

natural matter twitter

natural matter facebook

natural matter facebook

natural matter blog

natural matter blog

natural matter you tube

natural matter you tube

natural matter rss feed

natural matter rss feed

How to squat safely for hard thigh muscles ~ strong glutes

1. Learn to squat safely before you lift the weight.

2. Try to work on flexibility before you attempt the move.

3. A bent bar is easier to hold in position, so if you have one in your gym use that one.

4. Place the bar on the squat rack when lifting, as it will be much safer.

5. Hold the bar properly with your shoulder blades pushed together.

6. Rest the bar on top of your tensed shoulder blades. Hold the bar with the whole of your hands not just the fingers.

7. Make sure your hands are the same distance apart from the centre of the bar.

8. Place your feet apart slightly wider than your hips. You may need to adjust later to a wider, more comfortable position.

squat weight training routine for men ~ strong glutes thighs

squat move 1

squat weight training routine for men ~ strong glutes thighs

squat move 2

natural matter twitter

natural matter twitter

natural matter facebook

natural matter facebook

natural matter blog

natural matter blog

natural matter you tube

natural matter you tube

natural matter rss feed

natural matter rss feed

dumbbell lunge ~ womens weight training routine for firm strong thighs

1. This move can be done with or without dumbbells.

2. Begin the movement by keeping your feet slightly apart but facing forward.

3. The upper part of the body must stay upright and centred.

4. Begin with the right leg and step forward. Make sure you bend your right leg till you feel the pull in the thigh.

5. Do not push further forward than a 90º angle, as this will put unnecessary strain on the knee.

6. Stay in the position for a count of 2 and then return to the standing position.

7. Repeat with the other leg.

womens weight training routine ~ the lunge strong firm thighs

lunge move 1

womens weight training routine ~ the lunge for strong firm thighs

lunge move 2

 

natural matter twitter

natural matter twitter

natural matter facebook

natural matter facebook

natural matter blog

natural matter blog

natural matter you tube

natural matter you tube

natural matter rss feed

natural matter rss feed

How to do an upright row. Strengthen your upper back.

1. Stand with feet shoulder width apart.

2. Grip the barbell firmly in both hands and stand with knees unlocked.

3. Keep the body straight when holding the barbell and preparing for the lift.

4. Keep your head facing forward and lift the barbell up to your chest area.

5. Hold the barbell to your chest for the count of two then using a slow and controlled movement bring the barbell back to position one and repeat.

upright row move 1 for workout for strong upper back muscle

upright row move 1

upright row move 2 workout for strong upper back muscles

upright row move 2

Visit www.naturalmatter.co.uk for weight training supplements

natural matter twitter

natural matter twitter

natural matter facebook

natural matter facebook

natural matter blog

natural matter blog

natural matter you tube

natural matter you tube

natural matter rss feed

natural matter rss feed

Zoggs Active Fitness Goggles – Adjustable Medalist II ~ swimming equipment uk swimming gear

Natural Matter has great pleasure in introducing

Zoggs Active Fitness Goggles - Adjustable Medalist II ~ swimming equipment uk swimming gear

Zoggs Active Fitness Goggles – Adjustable Medalist II ~ swimming equipment uk swimming gear

Please see more in the Natural Matter health and fitness shop for the entire Zoggs swimming range. If you have any questions regarding this product please contact info@naturalmatter.co.uk and we will try our best to help you.

natural matter twitter

natural matter twitter

natural matter facebook

natural matter facebook

natural matter blog

natural matter blog

natural matter you tube

natural matter you tube

natural matter rss feed

natural matter rss feed

Boditronics Profusion Reloaded Banana Split 2100g ~ sports nutrition muscle builder

Boditronics Profusion Reloaded Banana Split 2100g. An All In One Muscle Building & Recovery Product.

Boditronics Profusion Reloaded Banana Split 2100g. An All In One Muscle Building & Recovery Product.

Boditronics Profusion Reloaded Banana Split 2100g. An All In One Muscle Building & Recovery Product.

All In One Muscle Building and Recovery Formula

Product Description
Profusion Reloaded is an elite muscle building formula when used in combination with training and nutrition plans. It contains everything your body needs to grow and recover to sustain muscle post workout. Profusion Reloaded is unrivalled in the market due to its exceptional nutritional profile, quality and taste.

80g Protein*
Profusion Reloaded provides the highest amount of muscle building protein of any all-in-one currently available, a blend of isolates and concentrates ensures maximum results.

8g Bodipure Creatine* & 4g Beta Alanine*
In combination this optimum amount of these exciting research proven nutrients may provide increased strength, muscle mass and endurance. This potent blend is backed up with 6g Glutamine Peptides and 3g of Taurine for increased muscle cell volumization.

MX Strength Stack*
This potent proprietary blend containing 100mg 5-Methyl-7-Methoxy Isoflavone, 530mg Magnesium and 50mg Zinc along with 50mg Vitamin B6, 100mg Vitamin C and 20mg Vitamin E aids strength, recovery and endurance.

*per daily serving

Ingredients:
Whey Protein Blend (Whey Protein Concentrate, Whey Protein Isolate), Carbohydrate Sustained Energy Blend (Maltodextrin, Dextrose, Fructose), Creatine Monohydrate, Glutamine Peptides, Taurine, Beta Alanine, Xanathan Gum, MCT, Beetroot Red (Strawberry), Beta Carotene (Banana, Toffee & Vanilla), Cocoa Powder (Chocolate), Natural Identical Flavouring, Calcium Phosphate, Magnesium Sulphate, Inulin, 5-methyl-7 Methoxy-Isoflavone, Vitamin C, Artificial Sweetener (Sucralose), Zinc Sulphate, Vitamin B6, Sodium Chloride, Vitamin E.

Recommended Use (Based on a 75kg Male):
For best results mix 3 rounded scoops with 350ml – 400ml of water to taste. Consume one shake 60 – 90 mins before and one immediately after your workout. On non workout days consume one shake in the morning and one in the late afternoon or evening.
Please see more in the Natural Matter health and fitness shop for the entire Boditronics range. If you have any questions regarding this product please contact info@naturalmatter.co.uk and we will try our best to help you.

natural matter twitter

natural matter twitter

natural matter facebook

natural matter facebook

natural matter blog

natural matter blog

natural matter you tube

natural matter you tube

natural matter rss feed

natural matter rss feed