Jan 22

6 Most Effective Tricep Exercises

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Batwing arms causing you the blues? Use these tips for toned triceps and say goodbye to fly away arm flaps. Best of all – equipment is optional, so no excuses.   Push-ups This humble exercise may not be the latest craze on the exercise scene. It has been around seemingly always and remains a go-to for good reason – it works. Push-ups are a bodyweight exercise that get results without fancy equipment. You’ll target not only your triceps but also your chest, core and biceps. Push-ups build bone and burn calories, too. Add at least two sets of ten to your routine if you are a beginner. Increase that number as you gain the strength needed to maintain proper form for the duration of the set.   Standing tricep kickbacks You’ll start to feel this one pretty quickly. To begin, hold the weight on your right side and lean slightly forward with knees softly bent. Move your upper arm until it is parallel with your torso and bend your lower arm to bring the weight midline. Straighten your arm fully to extend the weight behind your back in ski pole fashion. Return to start and repeat for the desired number […]
Jan 22

Jump Rope Exercises

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While you may think the jump rope as nothing more than an awesome toy you used to enjoy in the playground, they actually make a fantastic form of exercise, and you can burn lots of calories uses these quick exercises that can be finished in ten minutes when combined together. Look to perform each type of jump for a minute each time, taking a short break in between each set. Total 10 minutes of jump roping using the various moves to burn of plenty of calories. Jump Rope Basics As it’s a while since most people have tried their hand at using a jump rope, here’s a quick refresher on the basics! • Keep your jumps short, only a few inches from the ground, and only let the balls of your feet land on the ground. • Avoid massive motions from your arms to turn the rope, instead keep your arms tucked in and your elbows close your sides – it’s all in the motion of the wrists and forearms! • Find the right length of jump rope by standing on the rope in the middle and pulling it upwards by the hand grips – if they are higher than […]
Jan 22

5 simple gym hacks to speed up muscle growth as recommended by a strength coach

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Unlock your full muscle-growing potential by using these body-building shortcuts Feel like you’re doing a lot in the gym but not seeing the results you were hoping for? Fitness coach, James Alexander-Ellis, has shared five simple hacks in a recent Instagram post that he says will level up your existing exercise plan or workout routine. Here they are, in no specific order:   1. Use ‘time under tension’ stimulus for all of your sets Time under tension, or “TUT” as it is also known, refers to the amount of time a muscle is held under any amount of strain during an exercise. To perform a TUT workout, you simply need to lengthen each phase of the movement to make your sets longer. The idea here is that it forces your muscles to work more, therefore optimising their strength and – eventually – growth. Ellis advises that you should lower your regular weights much more slowly and count those seconds in your head. For example, in a typical 10-rep set, you’d be looking to make the set last for around 40 seconds, so 3 seconds down and 1 second up, for 10 reps.   2. Train twice a day (for a […]
Jan 22

How to Do A Dumbbell Pullover with Proper Form

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The dumbbell pullover is a strength training exercise well known and loved by body builders for working the chest and back. You don’t have to be a body builder, though, to try this exercise. It’s suitable for many people as part of a resistance training program that can also improve cardiopulmonary function. This article explores the benefits of dumbbell pullovers, the muscles worked, how to perform them well, and some variations you could try — whether you’re new to exercise or experienced in training with weights.   What are the benefits of dumbbell pullovers? Dumbbell pullovers are a great exercise for the upper body with variations to target the chest, predominantly, and also the back muscles. The muscular focus of the exercise is somewhat dependent on the orientation of the upper arm bone within the shoulder joint, and which direction the elbows are pointed. The movement pattern of the exercise focuses on moving the arm in the shoulder joint, therefore creating mobility in this area. Another benefit? Dumbbells are an accessible piece of equipment, they can be used at home or in the gym. There are lots of different sizes and weights of dumbbells which can accommodate different people depending […]
Jan 22

How to return to fitness training after a break

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Whether it is an injury or travel, there are many reasons why you may need to take a break. This is how you return to your training regimen Reshma Sood, 42, had sustained a shoulder injury last year. After pushing through the pain for some time, the Mumbai-based businesswoman decided to take a break from all kinds of workouts, including her favourite weight training, till she recovered completely. In Bengaluru, AK Abhinav, coach and founder of Namma Xfit, took a break from working out during the pandemic and it stretched long enough for him to put on weight. While professional athletes take scheduled breaks depending on their season and injuries, the recreational ones take a break whenever work, family or injuries force them to. Sood’s break lasted six month and she finally started working out a month ago. Abhinav restarted in March with the aim of reversing all his unwanted gains. No matter what the reason, restarting training after a break, especially anything longer than two weeks, is a huge challenge. “Tell me about it,” says Bengaluru-based Tanya Rocque, a 27-year-old marketing specialist, whose travels had forced her to take a break. “I am quite regular with my fitness routine […]
Jan 21

The best workouts for stronger arms

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Mumbai-based celebrity trainer Preetesh Manas believes that whenever someone wants to show you their strength, or the fact that they’ve been going to the gym, the natural gesture is to flex one’s arms at the elbows and show off muscular biceps. Little wonder then that arm day is a favourite among gym goers. Apart from showing off, the arm muscles, such as the biceps and triceps, play an important role as accessory muscles in almost all kinds of exercises. Take pushups for example: our triceps are the accessory muscles in this exercise even though it is the chest that is the major muscle group that is engaged. And in case of pull-ups, it is the biceps that play the accessory role while it is the back muscles that are actually being targeted. There are three main sections of the arm, the anterior (front), posterior (back) and shoulders, and you need make sure that you are training all three sections, says Bengaluru-based Rahul Huidrom, strength coach at Cult.fit. Biceps brachii (commonly known as biceps) are located in the front, triceps brachii (or triceps) are in the rear and along the shoulders sit the deltoid muscle. Finally, on the rear of your […]
Jan 21

6 Great Workouts for Abs

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Summer is the period of the year when many women become aware of the unattractive appearance of their belly. That’s why many of them use springtime to perform workouts that are good for the abdominal muscles. The fact is that a loosen belly is not attractive, but this can also indicate some more serious problems. So, instead of waiting for a certain season, start strengthening your abs today. Workouts specially designed for abs are great for strengthening the belly. Besides the fact that you will look much better, you will also lower the risk of occurrence of many different injuries. Several scientific studies have shown that the strengthening of abdominal muscles leads to strengthening of back muscles too. We have created a short list of workouts for abs, and each of these workouts must be performed two times and at least three times a week for the best results. Workout No.1 Lie on your back. Slowly extend the hands behind the head so that the body is aligned well. Take a deep breath and raise the arms above the head and gently lift the torso. Once you reach half way, exhale and keep the hands forward until you touch the […]
Jan 21

5 exercises to tighten and tone your arms for summer

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Add this 10-minute upper body routine to your regular workout to tone flabby arms for summer. We all have those trouble zones we’re self-conscious about and want to tone up. Perhaps it’s your midsection or your glutes. For many, upper arms top the list, and this is the time of year this insecurity is brought to light. The good news is that by adding the right exercises to your workout routine you can start strengthening the muscles in your arms rather quickly. One of my clients added a 5-minute arm routine to her typical workout routine and noticed a change after just three sessions. Within a week she already felt more confident in her sleeveless tops and dresses. If tightening and toning the arms is on your list of summer goals, try adding these exercises to your fitness regimen three times a week. I recommend performing them with 3-5 pound dumbbells. Remember that some exercises may be easier than others, so it’s okay to alternate between weights based on what feels right for your body. My favorite way to put these exercises together is to perform one set of 10 repetitions of each, and then repeat the whole circuit three times. In the end, you’ll complete 30 […]
Jan 21

6 best leg workouts for men to get bigger quads

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The quadriceps, commonly known as quads, are a large group of four muscles on the front of the thigh. They are responsible for most of the movement in the leg. Hence, they are often targeted by common leg exercises. However, because they are at work pretty much all the time every day, developing them would mean having to isolate them completely in your workouts. By develop, we don’t just mean to get them big and have your tear drop muscles pop, but also strengthen them so you can perform other leg exercises better too.   6 best workouts for quads Some of these variations target not just your quads, but your glutes, hamstrings, calves, and adductors too. Regular practice of these will have your quads looking great within weeks!   Barbell Squat A classic move, the barbell squat is common among gym-goers on leg days. You can do this exercise by holding a barbell on your shoulders behind your neck, or balancing it on them in front. • Start by standing straight with your feet hip-distance apart. Place the barbell on your shoulders and hold it firmly. Step back from the rack and take a breath in. • Make sure […]
Jan 21

The Benefits of Resistance Training for Fat Loss

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Best Way to Burn Calories & Lose Fat Many individuals struggling with their weight find themselves asking, “what is the best way to shed a few pounds?” and find themselves arriving at one of two options. Resistance Training Cardio But, is one more optimal than the other? Do you need to incorporate both options into your fitness plan in order to achieve success? To answer these questions, it’s best to first try and understand how our body burns calories.   How Our Body Burns Calories When it comes to physical activity, doing something active will always be more beneficial than spending the majority of your day in a sedative state. But physical activity does not necessarily need to be structured workouts in the gym, jogs on the treadmill, or going on a run through your neighborhood. While those are all great ways to stay active, it is not the only way that our body burns calories.   How Our Body Burns Calories Naturally In fact, our body naturally burns calories throughout the day as it breaks down food for fuel, constantly creating energy internally to keep us alive and going. You would still burn calories even if you were to […]
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