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If you’re juggling responsibilities and are pressed for time, it’s easy to be a bit impatient and want to get straight into fitness regime, especially if you’re working out at home. It’s still vital to recognise the importance of warming up and cooling down, however. This helps to prepare your body for exercise and assists with your recovery afterwards. Why Warm-up? Warming up allows you to exercise more efficiently. It slowly increases the heart rate and helps you avoid injury. This because it stops the intense exercise coming as such a shock to your system. Depending on whether you prefer to hit the gym or workout at home, you can find four top tips to make sure you’re warming up effectively. 1. Use dynamic movement as a warm-up for exercise The best way to warm up before taking part in physical activity is to perform low-intensity, dynamic movements that are similar to the main type of activity that you will perform. Here are three examples: You’re going to jog three miles. First, do some dynamic movements to warm up: walk slowly, gradually speeding up for about five minutes. If you’re about to do a set of bench presses. […]
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In this article, we discuss tips to keep in mind to avoid workout-related injuries. Take a look. Working out and partaking in physical activities helps in managing our health. It not only manages our health but also provides various benefits. However, a lack of proper measures can lead to injuries from working out. No matter how fit you are or what experiences you are, workout-related injuries can happen to everyone. The best way to avoid it is to follow the right measures and correct form. In this article, we discuss tips to keep in mind to avoid workout-related injuries. Here are tips to help reduce the risk of workout injuries: 1. Always warm up and cool down If you don’t warm up, your training plans could be ruined since cold muscles are less flexible and more likely to break. Spend five to ten minutes active warming up, which involves keeping your body moving by walking or doing dynamic stretches like leg lifts, before your workout. Avoid slow stretches when you assume a position and hold it if you can because they don’t get your muscles moving sufficiently for a proper warm up. Cool down is the process […]
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If you are planning to go to an event such as a charity run, or walk or maybe even take part in a marathon, then you need to prepare adequately. Preparations are important because you will be able to participate effectively and make a good showing without endangering your health, giving up halfway, making a poor showing or suffering unnecessary injuries. Here are some tips you can apply for effective participation in the event. Start your preparations early enough Basically, the sooner you begin preparing the better. For a major event such as a marathon, you need to be super fit because running the 20 or so miles and finishing within a reasonable time period is not easy. Come up with a training program that you can adhere to and one, which will help you achieve the desired fitness levels. If you have to do some research online or consult a fitness expert, then feel free to do so. What you need to do on the onset is get your muscles all stretched out and supple, your joints fluid and your fitness levels up. So for the first few days or weeks, get your body into shape. Do some light […]
by adminin Workouts0 commentstags: childs pose, detox yourself, good for kidney, massage internal organs, peeing dog pose, process of detoxification, top yoga poses, youga poses to detox
Fall is a great time to detox yourself with the help of yoga so that you can prepare for the oncoming winter months. Certain yoga poses are going to speedify the process of detoxification in your body. So if you want to cleanse it then you must know about these 5 amazing poses today. •Childs pose – For this you will need to start in a kneeling position and keep your hips resting on your heels. Up next you will need to bend forward and stretch your torso on top of your thighs and as you are doing so you will need to lengthen your arms in front of you. This is great for kidney areas. •Peeing dog – Keep one knee bent and rest your body on it, next you will need to lift your right leg up and hold it on your side as if you are peeing like a dog. Hold it for five breaths and then you can switch it on to the next side of your body. •Bow pose – For this, you will have to lie on your stomach and then mend the knees so that you reach the back of your ankles with […]
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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 […]
by kevinin Workouts0 comments
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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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 […]
