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Let me blow your mind really quick: Squats are not the only way to strengthen your glutes, and they’re not the best way to do it either. Yup, a 2019 study published in the Journal of Strength and Conditioning Research suggests that Romanian deadlifts and weighted hip bridges worked participants’ booties harder than the back squat. So if you’re out here wondering if your squatting wrong, maybe it’s time to ask yourself if you could work other moves into your routine as well. Cool? Cool. With that out of the way, let’s discuss what a proper squat looks like, shall we? How to do le squat Stand with your feet shoulder-width apart. Keeping your chest lifted, slowly bend your knees to lower your body until your thighs are parallel to the floor, keeping your knees behind your toes. Press into your heels and focus on your glutes as you straighten your knees to come back to the starting position. That’s one rep. Feel like a baller. Obviously, form is the MOST important thing when doing any kind of exercise, since effing it up could mean, at best, not getting the full effects of the workout and, at worst, hurting […]
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It is important to work out regularly in order to maintain a healthy and fit body devoid of excess fat and at risk of chronic illnesses such as diabetes and high blood pressure. There are, however, various goals that we try to achieve on occasion. It could be extra strength or endurance due to an upcoming event and so on. If you want to be extra fit, improve your endurance and increase fitness, then here is what you need to do. Design a circuit training program A circuit training program is basically a fast-moving training program that takes you from one set of exercises to another and another. Each set works on a different body part such that by the time the circuit is completed, the entire body has been worked thoroughly, and you are panting. The circuit needs to be structured in regard to a number of exercises and repetitions and the time to complete all the exercises. You will need to consult an experienced athlete or gym trainer and let the guide you on coming up with a good circuit training course. Find one, which is within your fitness level so you do not have to cheat or […]
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Bodyweight exercises are simple and easy to perform. They can be done anywhere with just a little bit of space – simply move your coffee table to one side, and you can perform most bodyweight exercises in that space. These exercises can be great for building strength and endurance without having to go to the gym or set up an expensive home gym. The best part? These workouts are all about functional movements that can help you move better in your daily life. They can make everyday movements like climbing stairs, walking, sitting, etc. much easier. Bodyweight Exercises You Can Do in Living Room Check out the following five bodyweight exercises you can do at home: 1) Squat This most basic bodyweight exercise can help strengthen and tone the muscles in your lower body. When these muscles are in good shape, you may notice that you can move more comfortably and with less pain, and that everything from walking to bending to exercising becomes easier. Instructions: Stand upright and firm with your feet shoulder-width apart and slightly turned out. Put all your weight on your heels. Bend your knees till your thighs are parallel to the ground, and […]
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Working out at home has many benefits. You can work at your own pace, try out new routines at any given time, and of course have quick access to a shower. Ten minute cardio workouts are perfect way to get the heart pumping, and in doing so you can start to burin some calories, all of which will help with weight loss. General fitness increases too, which means you can try out more complex routines in no time especially if you are a beginner, or just unsure of what will work well for you. Every workout should begin with a warm up, and followed by a cool down stretch. Rocket Jumps Begin with your feet apart and legs bent, with hands resting on the thighs. Then jump, straightening your hands above your head while extending the rest of your body. Once you land, re-position the feet to ensure that they are standing apart. You can even increase the difficulty by lowering you starting position to be in a squat. Aim for 2 sets of 15 to 24 reps. Star Jumps It’s time to channel the inner child with the use of some star jumps. These are easy to do, start […]
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Leg workout tips. It’s very safe to state that over the last few years, Instagram has taken over leg day awareness. But with multiple new promoters and glute manuals available, we believe it’s essential to dive down on some tips to assure your safety and optimal growth. The leg workout is most loved and hated among gym-goers. On top of it being a naturally brutal workout to get through, it can take time to notice growth. Here Are Leg Workout Tips to Maximize Your Benefits. Don’t Skip Legs While this first tip might look like a no-brainer, it’s universally known that leg days have a high tendency to be managed and undertrained. While you may not appreciate working out legs, not working them out promotes an unproportional physique and strength. If legs are your weak zone, treat them like it. Train them two times a week or split up the muscles groups throughout the week. Squat A leg workout without any variation of squats is not a practical leg workout. Squats are one of the adequate exercises for improving mass and strength. They’re a multi-joint activity that affects all the muscles in the legs, glutes, and even […]
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If you truly desire to keep fit and look and feel great, you absolutely want to adopt a consistent and systematic approach to your workout routine. Your exercise routines must be well planned to achieve your overall fitness goals and should be consistent and specific or your focus will at best yield mediocre results. Keeping fit just like any other worthwhile endeavor requires commitment of will power and energy. The biggest cause of people failing to lose weight is that most do not clearly define their weight loss or fitness goals and more often than not hastily jump into every weight loss or exercise routine they can find without first defining their goals. That is why people try anything from cosmetic surgery and diet pills without actively combining these with healthy workout routines which are by far the most effective way of staying in shape and enjoying good health. If you’re looking to lose weight, stay in shape and enjoy great health, the following are very effective workout routines you can adopt and stick with:- 1. Abdomen crunch workout – This fitness workout is effective both for toning up the abdominal part of the body and for losing weight. It […]
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1. Remove “weight loss” as an actual goal! Chris McGrath said that while this tip may seem crazy, “weight loss is too abstract and subjective to be stated as a legitimate goal.” Weight loss is an outcome that cannot happen without action, so your goals need to include specific actions that will lead to weight loss. Jonathan Ross also said that goals should be small and attainable. This will save willpower because rather than focusing on the negative — fighting the urge to say “no” to certain foods and behaviors — accomplishing smaller, tangible goals will “build confidence, which builds hope, which builds consistency.” 2. Train like the celebrities and use a process called Internal Overload Tanya Becker’s gym regularly hosts celebrities like Kelly Ripa. What does her gym provide that keeps these celebrities looking good and coming back? “At Physique 57, we do a combination of strength training, cardio and stretching using a process we call Internal Overload,” Becker said. “We work all your major muscles [in these full body workouts under an hour] to the point of fatigue and then stretch them for relief.” The result of this work is a “lean, supple, toned body.” Internal Overload also […]
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These at-home arm exercises are simple yet effective in building strength and toning your arms. Incorporate them into your fitness routine regularly, and you’ll see visible results in no time! Arm workouts are a crucial part of any fitness routine. Toned arms not only look great but also help in performing daily tasks with ease. However, going to the gym isn’t always possible due to time constraints or other factors. This is where at-home arm exercises come in handy. Here are some effective arm exercises that you can do at home without any equipment: Push-ups: Push-ups are a highly effective compound exercise that work on various muscle groups simultaneously, such as your chest, shoulders, triceps, and core. If you find push-ups challenging, start by doing modified push-ups on your knees, gradually working your way up to full push-ups. Tricep dips: To do this exercise, you’ll need a sturdy chair or bench. Sit on the edge of the chair with your hands gripping the edge, fingers pointing towards your feet. Walk your feet out until your hips are off the chair, and your arms are straight. From here, bend your elbows, lowering your body towards the ground, then push […]
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One of the rare issues among women is the fact that no matter how much they go ahead and exercise and follow their diets; it does not seem to work. While in many other cases, there have been more than a few reports of women losing a good amount of weight and have gotten slim. We are here to discuss about the situation and letting you that in the end, will working out affect your weight loss and should you do it or not. Let us first discuss about working out. There have been just a whole lot of exercise schedules, which surround you, suggesting you to do cardio, follow this and that workout schedule, and so on and so forth. Most of the time, people forget that it doesn’t work in such a manner. You cannot just simply follow a certain exercise, stick to a diet and expect results. It will have a positive effect, no doubt, but to tell you the truth, there can be just a ton of different things, which play a factor that your body is the way it is ranging from hereditary characteristics to your activities outside of the gym and many more. And […]
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Having a well-built upper chest is an important part of having an aesthetic physique. Learn how to maximize your upper chest training with these 8 tips. For those of you that are bodybuilding fans, think about the greatest champions that were known for their chest development. Guys like Schwarzenegger, Coleman, Haney, and Franco come to mind. Yes, they were all big bench press lifters but their chests were so well-developed because they committed to training the chest in sections. A large focus was spent on their upper chest development. This is what made their pecs look like plates of armor. They were full and had a shelf-like appearance which made their entire upper body appear better. It isn’t just bodybuilders who focus on upper pec training either. Powerlifters will do a lot of accessory work on this area because they know it can help them get stronger on the bench press. If you feel this is a weakness that you should improve, read on to learn what you can do to see the results that will help you look better and get stronger. 1. Start Your Chest Training With Incline Work As with any other bodypart you want to […]