Body weight exercises for building muscle are often now quite overlooked but really should not be. The dip and the pull up are two exercises that can really bring about large increases in muscle mass and size.

With pull up dip stands now available for low prices there is more reason than ever to perform them on a regular basis. Or we can buy one of the many power racks for sale online that also have bars for these exercises incorporated.

Once we have a means to do these exercises we need to ensure that we make the most of them and perform them in the right way.

This means using a strict form. We should find that it is all too easy to cheat and to swing our bodies and use momentum to complete reps. This will not give us the best results. Rather, we should try to perform them slowly and with a large range of motion. This will ensure that we get the most from each rep that we perform. There is no point doing an exercise if we simply do not perform it properly.

If we ensure that we do the exercise slowly and also trying to squeeze the muscles as we go through the positive and negative ranges then we will get some truly amazing results. We should see that we are able to vastly improve the amount of muscle that we gain, and we will also see a great improvement in performing the exercises themselves.

We will find that in time at all we are able to add weight to our bodies to really get the results we want. We should strive to add a pound or so as often as we possibly can as over the course of a year these small amounts will add up and when we look back we will be amazed just how far we really have come.

I teach a kettlebell class at a local Crossfit Gym. Every week I meet new people, but they all have the same–or at least very similar–goals. Many want to lose fat. The guys usually want to see their abs and get the veins in their biceps popping out. For the women it’s usually hips, stomach…the usual.

They come to my kettlebell classes because they’ve heard that kettlebell routines are a great way to accomplish any numbers of things.

That’s too hard for me!

When they see someone using one of these big iron balls for the first time, they usually say something like “Oh, that looks hard. How in shape do I have to be to do that?”

Have you ever decided that you were going to go to a buffet, but first you asked yourself: “Hmm…am I full enough to go to the buffet?” Of course not. But something about the kettlebell intimidates a lot of people and immediately convinces them that they’re not up to it.

The good news is, just about everyone I know is stronger than they think they are. Women in particular fight with me about trying something new or adding more weight to an exercise. But once I can convince them to try it, women are usually the ones who get bitten by the strength training bug. And when it bites, it bites hard.

Suggestions for adding a new exercise or tool

So here are some suggestions for easing into a new and novel workout with minimal psychological trauma and terror:

• Make the movements feel easy and they’ll become easy
• There’s no need to lift with a purple face
• Avoid unnecessary tension (more than is needed to accomplish a movement)
• Write down everything you do
• The next time you do the same movement or workout, just see if you can add a rep or two to an exercise, or add some time to a set

The key to making progress in strength training is to keep it fun. It won’t be fun if you’re scared, but if you’re making progress, you’ll know that there’s nothing to be afraid of.

Lift, write it down, lift, write it down, and repeat. As long as it’s fun, it isn’t wrong. You’ll get better every day.

Tennis players are starting to feel more intense competition these days and this is why they are constantly trying to improve their game. To be a good tennis player, you have to put in time to practice. There are seven techniques that can help you to be a great tennis player.

The first technique you have to learn in tennis is that you always have to keep your eye on the ball. This is true for most sports but especially in tennis. You always have to learn where it is going and you need to hit it right on the center of the racquet because this increases your control.

Tennis technique number two involves having your feet constantly moving. If you are a slow mover or you suddenly stop, chances are that you will not hit the ball when you need to. You have to master moving fast and changing directions quickly so that you can go where the ball is headed. A great pair of shoes is important here. Check out Fila for one brand.

In tennis, it is important that you get the initial serve inside the service box. This is a powerful serve and often is used as an offensive tactic. It lets the serving player control the first point. If you have to use second serves, you will be making slower ones which are more on the defensive side and you are letting your opponent dictate the point.

There is something in tennis known as ‘no man’s land’. This is the area in the middle of the baseline and the service line. The ball often lands on this part when it is hit. When you are standing on that area, you will be unable to hit the ball right. The best thing to do in tennis is to stand behind the baseline or even closer to the net.

You need to keep your wrist firm when you are playing tennis. Grip the racquet as tight as you need to. Doing this will result to better shots and better control. If your wrist is not solid, the racquet tends to fluctuate and the ball will not be hit straight. But a stiff wrist is different from a stiff arm. You still have to bend the elbow and use your shoulder to swing.

Your mental condition should always be positive when you play tennis. If you make an error, learn from it and move on. Always think about the next point because it helps you keep your focus. Thinking negatively will lead to bigger mistakes and you will end up losing the tennis game. You need to have a strong mentality to be a good tennis player.

Finally, remember to always be practicing. Develop the tennis skills and techniques that you learn. Keep playing matches and practicing drills. Don’t forget that clothes can really help a good tennis player. Get some quality tennis shorts and shirts. These are just some techniques that will help you be a great tennis players. The basics are usually forgotten but without them you cannot advance to greater skills.