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The butt, hip, backside or however you wish to address your gluteal muscles, are the strongest and biggest muscles of the human body. Here are some tips on barre exercises to strengthen glutes and avoid imbalances in muscles that may lead to pain/injury in spine, knee and hip. Strong glutes help you perform activities of daily life, give you power to run faster, reduce the risk of injuries and improves posture muscles hence, it is important to strengthen our glutes as prolonged sitting is often linked with creating imbalances in muscles that may lead to pain/injury in spine, knee and hip. The butt, hip, backside or however you wish to address your gluteal muscles, are the strongest and biggest muscles of the human body and the 3 glute muscles, maximus, minimus and medius, work together to push leg to the side (abduct), rotate and extend the hip from a bent position. Incorporating barre exercises can help you achieve real glute pump and strength without really lifting heavy or visiting the gym as this style trains you like a dancer without technically training like one. It is a lot like a mix of Pilates, Yoga, strength training, stretching and cardio where […]
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Build chiseled abs fast with this effective five-step routine. If you’re looking to build chiseled abs fast, this five-minute standing ab workout for a strong core is exactly what you need in your life. Everybody knows that sculpted abs are crucial for your body to function properly, but they also look darn good when you’re rocking just about anything. Keep reading to learn all about the benefits of keeping your core strengthened and toned, along with this productive ab workout brought to you by certified health, wellness, and fitness trainer Sami Clarke of FORM. Building your core will help you develop some solid abs, and this is essential for many reasons. Clarke tells us, “Think of your core as your foundation! It is the connection to being stronger in your workouts and feeling capable in your daily activities. It is the starting point in your body to help you feel your healthiest with less back pain, more stability, [fewer] injuries, and capability to do so much more.” She adds, “That is why I integrate five-minute ab burners after every FORM workout. With our busy lives, a five-minute FORM ab workout can serve as your quick movement on that [given] […]
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These small training accessories can provide huge benefits, when used properly. A mini band is a 9-inch flat looped band that’s great for targeting the smaller muscles of your hips, glutes, thighs, and shoulders. These bands are versatile, portable and can be added to both bodyweight or weighted exercises to add strength to smaller muscles that may be preventing your larger muscles from making major gains. These bands may not look like much, but when you add them to certain exercises, mini bands will work your muscles in ways conventional moves may not. When my clients have trouble with feeling their glutes or upper back, strapping on a band will have them making weird faces in no time. In other words, these tiny objects can pack a powerful punch to your training. As versatile and simple as they are, you need to watch out for things that make min band exercises less effective. Here we’ll go into mini band training tips and some common errors with popular mini band exercises. 4 Essential Mini Band Training Tips As you might not feel the mini band exercise immediately, your ego may tempt you to go with a heavier band. But […]
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There are several benefits of working out in the morning—here’s how to shift your exercise schedule with a few simple strategies. Just as the best type of exercise is the one that you actually enjoy doing, ultimately, the best time to exercise—whether that’s afternoon, evening, or morning—is whenever works best with your schedule and lifestyle. Because let’s be honest, figuring out how to start working out is hard enough without having to rework your entire routine. That said, if you’ve been wondering if there’s one time of day that’s best for exercising, there are some undeniable pros of working out in the morning. The Benefits of Working Out in the Morning Surveys show that you’re more likely to stick with a morning workout or exercise program than one later in the day, when you’ll likely be distracted by other responsibilities or have time to come up with excuses to skip your fitness session. Research has also found that exercise can help improve mood and sense of well-being by increasing feel-good neurotransmitters like endorphins, epinephrine, norepinephrine, and dopamine. Physical activity also been shown to boost cognitive functioning like memory, attention, concentration, and learning. Needless to say, a sweat session […]
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Diet and exercise fads you see on TV or online usually sell themselves by featuring trim, athletic men and women in their 20s. But as the average age in the U.S. shifts older, there is a growing need for workouts tailor-made for retired people to help them maintain independence and lifestyle as they age. For older people just starting to work out, whether you are 55 or 95 years old, it’s important to ensure that exercise does not cause more harm than good. Oak Hammock’s fitness program director Justin Smith helped NewsHour to outline some tips for older people on how to get active safely. 1. Start low and slow. You shouldn’t go too hard, too soon in your workouts. Even if you think you are healthy, it is a good idea to get a physician’s permission to start working out or participate in exercise classes. Identify your goals early on, and do not go from zero to 100 in one session. 2. Avoid dehydration. Get proper nutrition. As humans age, thirst perception declines. Many seniors stop drinking recommended amounts of water simply because they do not think that they are thirsty. Justin Smith has encountered many retirees […]
by kevinin Workouts0 comments
Anyone looking to get into shape can often be at odds with what type of exercise to try. There’s a fair amount out there to try too, with the likes of aerobic and strength training offering various benefits to your health and fitness levels. Thousands of routines are available based on different forms of exercise, so it can be a bit confusing where to start for those who are new to fitness. Check out the basic and most simple forms of exercise and why they are so good for you – be sure to try a few of these out and see the results for yourself! Squats Squats are a form of strength and conditioning exercise that work wonders at improving strength in many of the muscles found in the lower body. Many different styles of squats exist; all tailored to improve certain muscles or work on certain body parts (thighs butt, lower back, etc.) Your core strength is improved through squats too, not to mention improvements in strength to your bones and ligaments too. Most notably are your quads, glutes and hamstrings, which get a simultaneous workout when squatting. Introducing weights can further increase strengthening of muscles, toning and […]
by adminin Workouts0 commentstags: big and muscular chest, boost your chest growth, controlled tempo, decline bench press, exercise to build chest, incline cable flyes, isometric peck deck, squeeze your pecs
Time to build yourself a wide, big and muscular chest with the help of these 3 movements. A big chest is a dream come true for many people and so if you too want to build it in the least possible time then these 3 exercises are going to help you achieve that in no time. Decline bench press The traditional form of the heavy bench press is done on flat surfaces so that doesn’t usually help in building mass for your chest. However, if you do the decline pressing it will help you get a better contraction on the chest along with very little shoulder engagement. In order to simulate the growth, you need to use a rep range that is going to be in between 8 to 12 with a 3-second eccentrics so that the pecs are put under a lot of mechanical tension. Handles less incline cable flyes Flyes are great for building pecks. If you perform them along with cables then you will find the tension highly targeted on the chest region. Owing to this you will be able to produce a lot more hypertrophy. You can start off with a repetition range that is going […]
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Workout during lunch hour is a great way to stay healthy and get fit. Yet, many people have trouble fitting a workout into their schedule. If you don’t have time for traditional exercise — or if you’re just not feeling up to it — here are some ways to squeeze in an effective lunch break workout: Workout During Lunch Hour Here are a few tips: Choose Something You Love to Do The first step to finding a workout routine while at work is choosing something you enjoy. If you think you will be able to stick with it over time, it has to be something that sounds fun or at least not terrible. Once you’ve decided on a type of exercise, commit yourself to doing it every day for the rest of your life — or at least till the next time you’re feeling energetic again. If your favorite thing about working out is getting sweaty and breathing hard, choose an activity that gets your heart rate up and keeps it there for a while: HIIT, jumping rope, and lifting weights. The point is just to get into some sort of routine and make sure that every […]
by adminin Workouts0 commentstags: ankle rotations, barbell hip thrusters, board member of HealthAdvisory, easy steps, efficient workout session, hip flexor stretch, inner usain bolt, sports of running, stephen cheuk, stronger runner, true potential
These eight exercises warm-ups & exercises will help you find your true potential in the sport of running! It is a very obvious fact that to be considered a runner, you have to run. For many people, that’s the end of it, but to be considered a strong athlete, addition of another exercise into your daily routine is a sure-fire way to becoming the best runner you can be! Here’s where this set of exercises crafted by Stephen Cheuk, founder of the S10 training & S10 recovery in New York City & a board member of HealthAdvisory comes handy. Exercise 1) Hip flexor stretch with a band – Securely attach a moderate resistance band to a hefty & strong object so that it doesn’t move while exercising. Improvise using what you have around you. In a gym situation, the most ideal anchor point would be a squat rack. Put your left leg into the band & let it rest exactly where your buttock & hamstring meet, following which step the left foot back far enough so that the band is taut & stretched. Exercise 2) Hip CARS (Controlled Articulated Rotations) – Begin with all fours with your hands under your […]
by kevinin Workouts0 comments
The post-holiday blues are kicking in for many of us, and that means one thing – less food and drinks and more exercise. Gaining a little weight over the holidays is to be expected, but you wanted to make sure it doesn’t become anything more than just a little holiday weight that needs to get worked off. Trying to hit the gym or go for a run in January is never the easiest feat to accomplish, which is why so many people tend to fail at their New Year’s fitness resolutions! For those looking to ease their way back into better shape, this ten-minute workout will serve you well. It’s based on yoga positions that should be easy enough to pull off and won’t leave you feeling too fatigued post-workout, and they should help to de-stress you and make getting back into shape an overall easier experience. The Bridge Pose Position your back so that it sits flat on the ground. Your feet should also be flat, with your knees bent, bringing your heels towards your butt. At this point take a deep breath to fill your lungs, inhaling for 5 seconds before exhaling slowly for 3 – this breathing […]