Mar 27

Only 4 Resistance Band Exercises To Transform Your Lower Body!

by admin in Workouts 0 comments tags: calves exercise, hamstrings exercise, lowest position, overall leg workout, resistance band exercises, squat position, transform your lower body, workout techniques for quadriceps
Workout techniques for your quadriceps, hamstrings, calves & much more. You can increase the strength of your legs in comfort while sitting in your home way more easily than you may think with the help of simple & hassle free resistance bands! Below stated are the four exercises which involve the use of a resistance band for an overall leg workout. These exercises manage to cover the quadriceps, hamstrings, inner thighs, outer thighs as well as the calves. Start warming up by beginning with your larger muscles first & end with the smaller muscles such as the calves to complete the exercise schedule. Tip: Always remember to breathe out when the tension in the resistance band is at it’s highest, but do so only in a safe position & then progress to a second band or a heavier band to gradually increase the tension. For the Quadriceps – Hold one end of the band in each hand at your shoulder level & proceed to stand on the band both feet, while maintaining a gap of a shoulder between your feet. Gradually lower your body into a squat position, all the while making sure that your knees don’t move in front […]
Mar 27

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 […]
Mar 27

How Yoga Can Help Boost Immunity

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Our body’s immune system plays a pivotal role in our health.  It fights viruses, bacteria and defends us from ailments. For years, medical practitioners have emphasized the importance of building immunity, which can be achieved by adopting a healthy lifestyle. A nutritious diet, healthy sleeping habits and physical activity such as Yoga, enhances our body’s natural defence mechanism. Yoga is more than just an exercise. It is a way of life. A 5000-year-old subtle science, it focuses on bringing harmony between the mind and the body. It is a combination of physical exercise, diet control, breathing techniques and concentration, which strengthens the body and relaxes the mind. This, in turn, improves immunity. Here are 3 ways in which Yoga helps boost our immunity:   1. It reduces stress: Stress is one of the leading causes of sickness. This is because stress reduces our immune system’s ability to fight off antigens, making us more susceptible to infections. Here are 2 Yogasanas that help reduce stress. Sasakasana: Also known as the rabbit pose, it is the perfect yoga posture for reducing stress. It supplies blood to the crown of the head, which helps in relieving stress. It also strengthens the spine, stretches […]
Mar 27

10 killer 10-minute workouts to get you in your best shape ever

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Just have a few minutes to squeeze in a quick workout? Here are some of our favorite options   There’s an undeniable satisfaction that comes from checking off your workout on your to-do list for the day. Not only is exercise associated with a lot of long-term physical and mental health benefits, but it also just feels good in the moment to know that you’ve invested in yourself and your health. Plus, the mood-boosting benefits of a good workout can be quite powerful. Unfortunately, between hectic schedules and limited energy, it’s not always possible to get in a solid 30- to 60-minute workout every day. However, when your schedule is jam-packed and you don’t have a sizable chunk of time to hit the gym or go for a run, rather than abandon ship and nix your workout altogether, you can do a mini 10-minute workout. Some exercise is always better than none. Even a quick 10-minute workout can be surprisingly beneficial for your health and mood while still being easy to squeeze in, even on the busiest of days. Keep reading for some ideas and inspiration for the shortest workout routines that will get your heart pumping and body moving […]
Mar 27

How to stay hydrated before, during and after your gym workout

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Most people know that they need to keep hydrated in order to stay energised. But it can be easy to underestimate how much hydration can affect your workout. It doesn’t help that there are so many contradictory statistics about how much water we’re meant to drink each day, and how frequently. So what are we supposed to believe? We thought it was time to set the record straight. Here’s our definitive guide on how you can stay hydrated before, during and after a workout.   Effects of dehydration on the body You’d be forgiven for believing that only considerable dehydration can have a detrimental effect on exercise; we’re talking headaches, excessive perspiration and general aches. But did you know that a mere 2% reduction in fluids can result in a 10-20% degradation in performance? That means your performance can be sapped even when you don’t feel dehydrated at all. The tell-tale signs of dehydration are thirst and dark-coloured urine. It can also cause digestive issues and constipation, and can even make you feel hungrier, because a dehydrated brain confuses hunger and thirst. When you spot any of these symptoms, your body needs some water.   How much water should I drink […]
Mar 27

The Body Part You Really Should Be Working: Your Wrists

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If action movies have taught us anything, it’s that most of us will spend a few moments hanging off the precipice of a building at some point in our lives. In order to survive, you’ll need strong wrists. Even if you don’t spend any time hanging on for dear life and quipping with villains, strong wrists can help make daily tasks easier. Whether you’re typing, carrying groceries, doing pull-ups, or opening that impossible jar, wrist strength and flexibility are key. With these stretches and exercises, you’ll keep your wrists strong and avoid injury.   7 exercises for stronger wrists Put a pause on leg day — wrist day is where it’s at. To strengthen your wrists, you actually need to strengthen your forearms and increase mobility in your wrist joints. Wrist movement involves 35 muscles! Your wrist connects your forearm to your hand — that joint needs to stay loose so you can still type 100 words per minute. And all those forearm muscles need to stay strong so you can grip those Costco groceries like a pro. Especially if you sit at a computer all day, your wrists and forearms can develop repetitive motion injuries or ailments like carpal […]
Mar 26

10 bad habits you need to ditch for a better workout routine

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Whether it’s to lose weight or build muscle, a greater number of people appear to be working out more often nowadays. They’re eager to live a healthy lifestyle and keep their bodies in shape. If you’re hoping to start your own workout routine, you may be thinking that although it’s strenuous, it’s worth a try. However, it’s very easy for people to form and stick with bad habits that can be detrimental both to their health and their routine. Out of all the fitness tips out there for both expert bodybuilders and newcomers, there are some that advise people on how to avoid making working out more harmful than helpful. Below are 10 bad workout habits that, if you happen to do when working out, you need to work on breaking!   1. You don’t give muscle groups equal attention There’s a reason why people say too much of something is bad for you. While it’s okay to put a little more focus on specific muscle groups, don’t neglect the rest of your body’s muscles. Granted, there is no definitive standard as to how much of a certain exercise you need to implement into your workout routine; everybody’s needs or […]
Mar 26

Inventive Full-Body Moves to Try

by kevin in Workouts 0 comments
Winter always brings the most challenging time for anyone looking to keep in shape. It’s colder and darker, making the idea of skipping the gym and getting warm and cozy on the couch very appealing. The last thing anyone trying to maintain their fitness (or for those looking to start getting in better shape) is to do away with the exercise just because its winter. Instead, try spicing up your workouts. The following full-body moves only need basic gym equipment, such as kettle bells and resistance belts, and use them in some inventive ways. Trying these out will keep things fresh during your winter workouts, ensuring you stay on top of your fitness. Pull-Ups with a Band All you need for this one is a resistance band and a pull-up bar. Attach the band to the handles of the pull-up bar and then place your feet into the bottom part of the band. The higher the resistance setting is, the more help you will get to perform the pull ups. Perform a pull up by bring your elbows down to the side of your rib cage and engaging your lats as you lift yourself into the air. Keep performing as […]
Mar 26

Here’s A Beginner’s Guide To Weight Training For Weight Loss

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Read on as we share everything you need to know about weight training as a beginner. Lifting weights can help you reach your goals of increasing muscle mass or getting a fitter, toned body. Weight training, commonly referred to as resistance or strength training, strengthens your bones and joints, creates lean, stronger muscles, and can help maintain a healthy metabolism, which means you’ll burn more calories even while you’re at rest. And not only young people can benefit from lifting weights. As we get older, lifting weights can help prevent the loss of muscular strength and mobility and improve our mental health. So, it’s never too late to start lifting weights, even if you’ve never done it before. Furthermore, you don’t even have to be a member of a gym. For many exercises, you can just use your own weight, but you can also obtain good results with free weights, resistance bands, or other home fitness equipment. Continue reading as we share everything you need to know about weight training as a beginner. Simply put, weight training is using weights to exercise your body, most commonly dumbbells, kettlebells, and barbells. As you use heavier weights during exercises, your body is […]
Mar 26

6 Great Workouts for Abs

by kevin in Workouts 0 comments
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 […]
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