Mar 30

How to Do the Wall Sit Exercise to Completely Light Up Your Quads

by admin in Workouts 0 comments
When you’re thinking of moves that work your legs, squats, lunges, and deadlifts are probably front and center. But the wall sit exercise is actually a great option to add to your workout routine. So what exactly is the wall sit? The wall sit exercise is exactly as it sounds: Imagine sitting on a box in front of a wall with your back flat against said wall. Now, think about taking the box away. The muscles in your legs need to fire to keep your body steady as you hold that seated position—that’s a wall sit. Wall sits are great lower-body exercises for beginners, people coming back from injury, or exercisers looking for a greater challenge. In fact, one of the great things about the wall sit is that it’s super customizable to a whole bunch of fitness levels. Interested in giving the wall sit exercise a try? Before we demonstrate how to wall sit, read on for some background on the exercise, as well as some tips on how to put it into practice in your exercise routine.   What is the wall sit exercise? The wall sit exercise is a lower-body strengthening exercise that works your muscles through […]
Mar 30

How To Do Plank The Best Way To Build Your Strength?

by admin in Healthy Living, Workouts 0 comments tags: achieve dream body, best way to build strength, build your strength, front plank, most common errors, plank tips, side plank, start routine, strengthen the core muscles
The plank is known to strengthen the core muscles that you have and it is quite an advanced exercise that might get difficult for you to do. But for a front plank, one will need to lie on your tummy on the floor and then prop oneself up on the forearms as well as on the balls of their feet. Once this is done you will need to take care that your posture is in a straight line from your shoulders right to your knees. Then you can move up and down which will help you to actually strengthen your core and the muscles in the abs region. For the people who are looking for side planks, they can lie on their side and prop themselves up on the elbow as well as the forearm. Even in this method, there should be a clear cut straight line right from your shoulders to your knees. One of the most common errors that are committed by everyone is that their hips lie saggy and close to the floor with hinders with the exercises. Make sure while you are doing the plank, your hip doesn’t touch the ground in any way. After you […]
Mar 30

Simple Weight Lifting Moves to Get You Back into Shape

by kevin in Workouts 0 comments
Weight training is a great way to get your body back into fighting shape after the likely drop in exercise due to the holidays. With a new year comes the want for more diversity in your exercises and anyone who doesn’t do much weight training can find a lot of benefits from this. The problem with hitting the weight room in the gym is that it can often be intimidating for novices. Even if you aren’t too fussed about becoming a serious lifter, weight training provides ample benefits to any workout regime, so it’s good to know some basics. Here are 2 simple weight lifting exercises that will get you back into fighting shape this new year: Barbell Lunge Keep your feet close together as this can actually help to maintain a good position and keep you stable, sometimes when doing lunged with weights, there is a tendency to keep your feet wide. Use a squat rack to position the barbell onto your shoulders, and start off with a light enough weight by adding the required plates on. Always rest the barbell on your shoulders and not your neck! Step below it and it should be easy enough to lift […]
Mar 30

5 Tough Killer Leg Exercises for Men

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Whether you’re looking to enhance your sports performance or want to improve your regular functional fitness, a strong lower body is essential for almost everything. Legs, in particular, contain some of the strongest and largest muscles in the body, and a sculpted and muscular body is indeed incomplete without strong legs. An effective leg workout is one that targets your entire posterior chain and lower body muscles, including hamstrings, lats, glutes, calves, quads, ankles, etc. Safe to say, there are different muscles to be worked on, and fortunately, there are several exercises you can perform regularly as a part of your leg day routine. When looking to gain leg muscles, it is best to incorporate compound exercises that allow for a higher amount of fatigue and muscular stimulus that too without compromising on your muscle recovery.   Killer Leg Exercises for Men Here’re five eg exercises men can do for some serious gain.   1) Barbell Squat Barbell squats are one of the best exercises you can do to grow bigger legs. This exercise maximises quad growth and allows for enhanced knee flexion and better torso positioning. How to do it? Place the barbell across your shoulders, and position your […]
Mar 30

Finding the Perfect Yoga Mat Thickness

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When it comes to choosing the perfect yoga mat for your practice, the thickness is perhaps the most important performance impacting factor. With mats ranging in thickness from 2 mm to a plush 1 or 2 cms, choosing your trusty yoga partner goes far deeper than a pretty design or good sale. In fact, the thickness of your mat could change your entire practice! So how do you decide what thickness is best for you? Follow along to discover the pros and cons of each yoga mat thickness and what to consider when choosing how thick your mat should really be.   The Thin Mat (2-3mm) It’s no question that these super-thin mats are incredibly appealing for their aesthetic value. Unfortunately, choosing an ultra-thin yoga mat is usually not the most sustainable choice for your practice. Of course, there is a time and a place for these mats, especially if you need a lighter option to take on the go or intend to lay your mat out on top of a studio mat.   The Pros Great for travel Lightweight and compact Good for balance poses   The Cons Not much support for joints Uncomfortable on changing surfaces In addition […]
Mar 29

6 Ways to Achieve Your Fitness Goals This Year

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The holidays are a wonderful time to reflect, but once the ball drops, it’s a cue to look forward and map out your goals for the upcoming year. For many, that invariably includes a vow to be more physically active. And why not? Regular exercise is shown to strengthen muscles and bones, boost mood, reduce disease risk, and increase longevity. It can also help you keep your weight in check, if that’s on your list of resolutions. Yet, the best intentions don’t always lead to unwavering self-discipline and habits that stick. If this sounds familiar, consider whether wellness pledges of years past have lacked clarity. “The problem is often a goal we think we should set, versus one that’s actually important to us,” says Allison Grupski, Ph.D., a clinical psychologist and vice president of behavior change strategies and coaching at Weight Watchers. “Or, it’s that we haven’t gotten a clear idea of what [a goal] will look like when we reach it.” If you’re dedicated to making your goals come to fruition this year, use these research-backed tips to inject new momentum into your intentions, and transform your get-healthy resolve into a reality.   1. Identify the “Why” If a […]
Mar 29

Pre-workout mistakes to avoid: Happy ways to weight loss

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A good workout session also consists of good preparation to make the most out of it. Working out is not only about hitting the gym and lifting weights. A good session also consists of good preparation to make the most out of it. Here are some common pre-workout mistakes to avoid: Lifting on an empty stomach: Lifting or working out on an empty stomach with the goal of burning more calories will yield the opposite effect. While your body is running low on fuel, it turns out that the largest source of energy readily available for loss is unfortunately not fat, but muscle. Eating a heavy meal: Eating a heavy meal too close to a workout can make you feel nauseous and sluggish. This impact is because your body hasn’t had enough time to digest the food properly. Therefore, it is best to have a light snack a while before the workout. Not stretching or warming up: Warming up is as important as any exercise in your workout routine. It increases blood flow to your muscles, raises body temperature, and most importantly, it reduces the risk of injury to your body.
Mar 29

6 tips to prevent common injuries during a barbell workout

by admin in Workouts 0 comments
Love to lift weights but scared of injuries? Well, follow these 6 tips and avoid any kind of injury while you do barbell workouts. If you are someone who loves to hit the gym everyday and do deadlifts, make you take necessary precautions to avoid injury. Barbell workouts can get scary if not done with the right technique. Your goal might be to build muscles and get a toned body but you might end up with a torn body. So, here are 6 tips you must follow to avoid getting injured during a barbell workout. Going to the gym for a day, getting hurt and then missing out on several days of workout makes no sense. Also, the pain you will be in is no party, so why not be careful and do things the right way to avoid getting injured. Apart from getting injured while working out, people also get injured because of wrong handling of the equipment. There have been a lot of cases where one has dropped the barbell on their foot or worse hit someone with it because of not being careful with it. For these kinds of accidents, all you can do is be very […]
Mar 29

Try This 10-Minute Morning Workout to Start Your Day

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Workouts don’t have to be complicated to be effective. In fact, the easier you make a morning routine, the more likely you’ll get out of bed to do it. Short workouts are also great when you’re crunched for time, traveling, or just need a quick way to get the blood flowing. Plus, fitting in fitness before you head off to work, school, or other life duties allows you to establish a routine, which means you’re less likely to come up with a list of excuses to ditch this essential “me” time. Before starting a new exercise program, check with your doctor. Then, follow the six steps in this exercise routine to get the most out of your mornings.   1. First, warm up Start with some warm-up exercises for 2 minutes. Do 90 seconds of easy cardio drills, such as: jogging in place high knees jumping jacks rope jumping (without a rope)   Follow this with 30 seconds of dynamic stretches, such as arm circles and hip swings.   2. Speed skaters Stand with a slight bend in your knees and your feet hip-width apart. With your arms at your sides, jump to the left and land on your left […]
Mar 29

Part I: Full-Body Workout from Home

by kevin in Workouts 0 comments
Looking forward to losing a bit of weight and build some muscle in the process? Look no further than this full-body workout routine that uses the weight of your own body as a form of strength straining, whilst the short breaks in between ensure that you are burning off the calories as well – a two for one! Plus, this is done from the comfort of your home, making it suitable for everyone. Perform each circuit in order, completing all of them to finish a workout. This should be performed three times a week, taking a recovery day between each. Pistol Squat Start in the standing position with your feet close together. Lift your left leg off the ground whilst standing on your right, and then lower yourself to the ground by bending your right leg. Squat as low as possible before returning to the standing position and repeat on the opposite leg. Once you have squatted on each leg, on rep is complete. Finish a total of 14 to finish a set and then take 30 seconds of rest in-between before completing a further two, taking arrest between each. Burpee Begin standing before squatting down onto the ground with […]
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