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How to Accurately Calculate BMI

BMI stands for body mass index. According to the National Strength and Conditioning Association (NSCA), BMI is the preferred body composition assessment for obese individuals. The association states that the BMI classifications are as follows: less than 18.5 is considered underweight, 18.5 to 24.9 is normal, 25.0 to 29.9 is overweight and 30.0 to 39.9 is thought to be obese, while any BMI greater than 40 is considered extremely obese.
Determine your weight in pounds. Use a scale if you don’t already know your weight.
Determine your height in inches. For example, if you are 6 feet, 1 inch, list your height as 73 inches.
Square your height using a calculator. In other words, multiply your height by your height. For example, if your height is 73 inches, your equation looks like this: 73 x 73. Your height squared is 5

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,329.
Divide your weight by your height squared. For example, if your weight is 250 lbs. and your height squared is 5,329, your equation looks like this: 250 / 5,329. Your answer is 0.0469131.
Multiply the answer of your weight divided by your height squared by 703. For example, if your weight is 250 lbs. and your height is 73 inches, your equation looks like this: 0.0469131 x 703. The answer is your BMI

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. In this example, your BMI is 32.9.
Compare your BMI to the table available online by the National Institutes of Health. Using the information given, with a BMI of 32.9, you would be classified as obese.

Training for Soccer in the Gym

If you don’t have a grassy field or even a soccer ball, you can still train for soccer using the equipment you find in a gym or fitness center. You can build muscle, improve your cardio-respiratory functions and train your heart and lungs for the high-intensity, start-and-stop demands of soccer. Using a year-round periodization plan, you can use a gym to get and stay in top shape for soccer.
You’ll want to build muscle for soccer, especially your lower-body muscles. Do this in the off-season by lifting weights. Perform exercises such as deadlifts, squats, hamstring curls and leg presses that target the quadriceps, calves, hamstrings and hip flexors. If your goal is to build muscle, start first with doing an exercise with a low amount of weight and high number of repetitions. If you’re doing leg presses, for example, do three sets of eight to 10 presses with an amount of weight that is challenging and that will fatigue your muscles within 90 seconds. Over time, you can try using heavier weights and perform a lower number of repetitions that will fatigue your muscles in a shorter period of time, such as 30 seconds. Both methods — high reps with light weight and low reps with heavy weight — have been proven to be effective for muscle building in both men and women, notes Jessica Matthews of The American Council on Exercise. Rest for 24 to 48 hours before exercising those muscles again to allow them to recover and grow.
As you get closer to your soccer season, begin training your muscles in ways that help you use them for long periods of time. Muscular endurance exercises feature more reps of exercises using lighter weights — about 40 to 70 percent of the maximum you can lift. A circuit training workout is another method of building endurance. Circuit workouts are designed to develop strength for all major muscle groups in your body while building endurance. Circuit training includes a series of different exercises with eight to 10 reps of each exercise with a one-minute break between each exercise. The exercises in a circuit series are designed to use your large muscle groups, and this type of training incorporates an appropriate amount of resistance and aerobic intensity.
Making one powerful move to a ball, such as when a goalie lunges for a shot on goal, requires explosive strength, which can be developed with gym equipment. Exercises such as box squats, in which you start out seated and stand up to lift the weight on your shoulders, and leg presses help you improve explosive strength. Jumping onto a box with both feet

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, or standing with one foot on a box, then pushing yourself up, are examples of non-weighted explosive strength exercises. Perform six to eight reps of explosive strength exercises using about 50 percent of your maximum weight — your weight load will depend on your starting strength.
Reactive or plyometric strength is your ability to coordinate more than one muscle to create a movement. For example, when you jump to head a ball or block a shot, you bend your knees downward first, then push up and jump. To train plyometric power, perform exercises such as jumping off a box, then jumping up as soon as you hit the ground. Reactive squats have your bend down, pause, then lift the weight up. Skipping, sprinting or taking giant steps are also good examples of reactive power exercises

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.
Soccer is primarily an aerobic sport, requiring you to recover your breath quickly each time after you sprint for a ball. The game also requires aerobic conditioning. Train for aerobic fitness in the off-season using a treadmill, elliptical, exercise bike or rowing machine. You can perform sprints on these machines using lower resistance, incline and gear settings that let you work at a very high intensity for 30 to 90 seconds. Take a two-minute rest before performing the next sprint — the rest period between sprints helps you train your ability to recover, according to British performance coach Brian Mac. Perform sprints using weight machines with light weights that allow you work at a very high intensity for 30 to 90 seconds before you tire.

At Home Drills to Increase Your Catching Ability in Football

Becoming a good receiver in football takes practice and repetition. Whether you&#039

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;re a wide receiver, tight end or running back, catching drills will improve your hands and reactions to every ball thrown at you. Catching drills do not require an entire football field; some can work in your backyard. If you want to improve your receiving skills, work on these drills as often and consistently as possible.
Line up about 10 yards away from the quarterback and kneel on the ground. Practice catching throws that are not on target, diving to each side. Try falling on your side rather than your stomach after you catch the ball

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, the Football Drills website recommends.
Use a net or other available material to block balls that are not caught. Line up 10 yards away from the net and run toward the area in front of it. The Eteamz website recommends that the quarterback deliver three types of passes, forcing the receiver to catch a low pass, a high pass and a pass thrown behind him.
Form a circle of four players, with a fifth player stand in the middle. Each player on the outside starts with a ball. The player in the middle is the receiver, Football Drills explains, and starts the drill facing one of the players in the outside of the circle. The first player throws the ball to the receiver, who makes the catch and tosses the ball back to the thrower. The receiver turns to the right for the next throw. Continue catching passes and rotating as fast as possible, and switch directions after making a complete rotation around the circle.
Line up four quarterbacks 15 yards away from the receiver. Another player stands behind the receiver and signals to one of the quarterbacks to throw the ball. When the player or coach behind the receiver says so, all four quarterbacks raise their arms, but only the designated quarterback actually throws the ball. The receiver must make the catch, toss the ball back to the quarterback, and get ready for the next pass.