foam rolling Archives -

Review on Rumble Roller

31 July, 2014

by heechai with No Comment Article Workout Tips

Rumble roller is a type of roller to help with myofascial release. There is 2 version to this rumble roller, one is blue (firm) and the black (extra firm). The difference between this and the normal roller is the spike. Normal roller normally comes in flat surface or just a slight protruding surface. The spike is not some fancy designer stuff but it actually works perfectly in :

Stimulate deeper layers of muscle tissue,
Stretch your muscle and fascia in multiple planes,
Concentrate massage pressure to more reliably enable autogenic inhibition,
Improve access to soft tissue near bony prominences (e.g. your spine, scapula, and pelvis).

Rumble roller goes deeper into your fascia as compare to your normal flat surface roller. The spike might seem really hard, but it is not. The surface feels like rubber and it is good enough for a deep release. Highly recommend people to take the black (extra firm) rumble roller. If the roller is too soft after some time the soft one will not be as effective. This roller is harder than most roller in the market, unless you are using a pipe to roll. This product will last about 2 to 3 years depending on usage, as the spike will start to crumble up after some time.

You can get a rumble roller from me at $79. Do contact me at 90488783 or email me at heechaiong@gmail.com if interested.

How to release trigger point at your calves by Iron Fitness Singapore

20 June, 2014

by heechai with No Comment Article Workout Tips

How to do a Trigger point release?

1. Place ball on yoga block, one leg on ball, and the other leg on top of the leg you’re treating. Roll up and down leg to find trigger points.

2. When you find a trigger point, point your toe forward and hold for a few seconds.

3. Then point your toe back towards you and hold. Alternate between pointing forward and back a few times.

4. Don’t forget to really work the inside of the soleus.

To find out about trigger point massage here.

Singapore fitness blogger heechai Training at Iron Fitness Singapore

4 February, 2014

by heechai with No Comment Gym Drop In

Singapore fitness blogger heechai is going to start my training at Iron Fitness Singapore for the next 2 month!

Iron Fitness Singapore is the first and only full-fledged strength and conditioning gym in Singapore to use the conjugate training method.

Their program is proven to increase athletes’ strength in as little as 3 months and achieved their fitness goals.

If you are interested in improving your strength do visit their website or head down for a trial! They are located near Lavender mrt, less than a 10min walk you will be able to reach them. (783, North Bridge Road, (S)198751)

I had my first ever one rep max test (1rm), this test is used to gauge the strength of the individual so it can be used during the training. Some will require you to work on 50% of your 1rm some 110%. Normally we carry out 1rm test every 3 to 4 months to gauge your progress!

My 1 rep maximum test for squat followed by bench and deadlift.
30% to 50% for 8 reps
60% for 5 reps
70% for 3 reps
80% for 1 rep
90% for 1 rep
Max for 1 rep
+- 2.5kg 1 rep

When attempting one rep, keep calm. Take a deep breathe hold it. And execute. Maintain a slow and steady pace (so the bar wont bounce) when going down and then explode up. Holding the breathe so you will keep your lungs full and your body tight, unlike bodybuilding which practices breathing out this is something really different.

At the end my one rep max for

Squats : 110 Kg

Bench press : 110 Kg

deadlift : 135 Kg

A few things that i would like to get out in this 2 months will be

1. to increase my squats to 150 Kg

2. bench press to 130 Kg

3. Deadlift 175 Kg

4. To improve my lower back strength, i haven’t been able to squat will is partly due to my lower back injury as well. I will be doing a lot of foam roller in the gym and under coach kelvin specific rehab training i will build strength and improve my flexibility.

5. and of course with my new strength i will training to get my IPPT Gold again! Aiming to hit 2.4km under 9:30min!

I will be constantly posting up my training at my instagram page! Do follow me on my quest to become fitter!