Dec 13

The 8 Best Exercises for Upper Body Strength

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How to sculpt your upper body’s shape, add size, and fix your posture, according to experts. Beloved by gym bros and reality show contestants alike, upper body strength exercises have multiple benefits for gym performance and daily life. And contrary to popular belief, you don’t need to spend every day in the gym (or swap all your gym clothes for deep-V vests) to feel the benefits, either. With just a few sessions a week, you can achieve a more rounded, stronger body that’s built to last. Here’s how, along with a list of expert-recommended exercises to ensure you never get bored.   What we mean by upper body exercises For fitness purposes we can roughly divide the body into three sections: the lower body (legs), the core (abs), and upper body (everything from the chest up including arms, shoulders, and back—but not your head, you don’t need to exercise your head in the gym). Bench press, shoulder press, flys, shrugs, etc. all constitute upper body exercises. “When we talk about upper body exercises, we’re commonly talking about exercises which impact the pectorals, deltoids, triceps, biceps, lats, and traps,” says Kosta Telegadas, head coach and founder of Telegadas Performance Training. Telegadas […]
Dec 10

10 Best Bodyweight Triceps Exercises You Can Do Anywhere to Work Your Arms to Exhaustion

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You don’t need heavy weights to strengthen and define your arms. These moves are proof. Have you been spending hours in the gym trying to get that horseshoe shape in your triceps? To do it, you need to focus on all three heads: the lateral head, medial head, and long head. The good news is you don’t need heavy weights, or any weights at all for that matter, to strengthen and define your triceps. There are plenty of bodyweight exercises that are sure to exhaust your arms—as well as call your core and other upper-body muscles like your chest and shoulders in on the action. Noam Tamir, C.S.C.S., founder and CEO of TS Fitness in New York City, narrowed it down to the top 10 bodyweight exercises for your triceps. “These exercises are based on principles to gain power, strength, and muscle tone,” says Tamir. And, as mentioned, many of these moves will work your entire body—but that doesn’t mean they’re any less effective for your triceps: “Doing pressing movements such as pushups has been shown to activate the triceps even more than isolation exercises,” says Tamir.   10 Best Bodyweight Exercises for Triceps Directions Add these moves to your […]
Dec 07

Gut-friendly tips to help boost your workout routine, according to an expert

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Ready to make your fitness goals more gut-friendly? Award-winning registered nutritionist and science manager at Yakult, Dr Emily Prpa, explains how… Everyone knows that looking after your physical health through exercise is beneficial and, in recent years, curating a positive gut health routine has also been linked to improving overall wellness when paired with a fitness regime. But how closely are the two factors linked and is there any proof that practising good gut health can boost the effects of whatever physical activity you’re already doing? “Exercise plays a crucial role in promoting a healthy gut-brain axis by increasing gut microbiome diversity,” says Dr Emily Prpa. “Physical activity also stimulates the release of beneficial metabolites from gut bacteria, which can influence brain function and mood. “Additionally, exercise-induced changes in gut motility and blood flow contribute to better digestion and overall gut health, while also boosting the flow of oxygen and nutrient-rich blood to the brain, fostering a stronger connection between the gut and brain.” To explore this relationship further, we asked Dr Prpa to share some insight into how being more gut-conscious can improve our training, and similarly, how certain kinds of exercise can help us lead a more tummy-go-happy […]
Dec 04

The 3-Day To Lean Workout Plan

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Maximize your fitness and look your best in less than a week. We all know that getting a great physique requires a long-term commitment. But sometimes you want to tighten up your midsection and build a little extra muscle quickly. Whether it’s before a weekend beach trip, to impress an upcoming date once the clothes come off, or even to prep for an actual photo shoot where some skin will be showing. Or maybe you just want to jump-start your workout plan and put your training into overdrive. Whatever your motivation, we’ve got a 3-day workout plan to get your body lean and tight—provided you’re already in decent shape. To make the magic happen, we consulted with Paul Vincent, an LA-based fitness trainer who’s worked with stars for movies like Star Wars: The Force Awakens and Blade Runner 2049. As a trainer to the stars, Vincent is often asked to help actors under the gun forge perfect celebrity bodies with little notice. “Three days is a tough deadline to make significant change,” but it’s doable, says Vincent, who’s also the co-founder and CEO of Altus Sports Institute. But overhauling your body quickly isn’t just about working out—you also have to […]
Dec 01

8 Satisfying Quad Stretches to Relieve Tight Muscles

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Your knees and hips will thank you, too. If your hips grumble after long periods of sitting, your knees talk to you (and not in a good way) after climbing stairs, or your walking stride feels a little constricted, these could be signs that the fronts of your thighs—also known as your quadriceps—are doing more than their fair share of work. Strengthening the quadriceps happens without trying. They’re crucial in everyday movements including sitting, standing, walking, and running. The quads are also majorly involved in most gym workouts and your yoga practices (think Squats and Chair Pose). Because of this, they’re prone to chronic tightness, which can throw the body out of whack and cause the knees or hips to feel “off.” This is why quad stretches are essential in helping your legs and entire lower body maintain balance, range of motion, and ease in movement.   Anatomy of the Quadriceps The quadriceps femoris is a group of four muscles on the front thighs that, when contracted, straighten the knees. Three of the quad muscles run from the thigh bone (femur) to the kneecap (patella). The fourth, called the rectus femoris, originates higher on the body on the front of […]
Nov 28

8 Exercises Trainers Add to Their Workouts to Get Fitter and You Should Too

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Trust the experts. These moves work every time. When you start strength training, it can be confusing about where to even begin. We spoke to certified personal trainers and coaches to find out the best way to start a workout program and the exercises they swear by. They narrowed down the best exercises for building strength and endurance. Every single exercise they chose can be modified to your current fitness level, so you can jump in no matter where you’re starting.   1. Deadlifts The deadlift is a compound exercise that has you lifting heavy weight off the floor by bending at the hips and standing back up. There are plenty of variations to choose from, whether you’re a beginner or a seasoned weightlifter. Some variations include the kettlebell deadlift, Romanian deadlift, conventional deadlift, stiff-legged deadlift, sumo deadlift and trap bar (or hex bar) deadlift. “The deadlift is a great exercise because it helps strengthen the core, back, shoulders, arm muscles, as well as your glutes, quads, hamstrings and calves,” says John Gardner, a NASM-certified personal trainer. He explains that the deadlift is an essential exercise that stimulates the upper and lower body simultaneously, allowing more muscles to be engaged […]
Nov 25

7 Stretching Exercises For Frozen Shoulder, Recommended By Harvard

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If you’re suffering from frozen shoulders, you can perform some exercises that can help you get relief from the condition. Harvard Medical School recommends some stretching exercises that you can do if you’re suffering from a frozen shoulder. Frozen shoulder, also known as adhesive capsulitis, is a condition wherein your shoulder movement gets limited. This happens when the connective tissue around the shoulder becomes stiff, thick and inflamed. A certain part of the population tends to suffer from frozen shoulder, however, the condition is more common in people with diabetes. Also, the condition tends to get aggravated during the winter months. If you’re suffering from frozen shoulders, you can perform some exercises that can help you get relief from the condition. These stretching exercises help to treat the condition. Your doctor might also recommend some physical therapy or pain relievers to treat the issue, depending on the stage and severity. While the condition can resolve by itself in 12 to 18 months, exercises and other treatments are recommended to speed up recovery and provide relief from the pain. Harvard Medical School recommends some stretching exercises that you can do if you’re suffering from a frozen shoulder.   Harvard-Recommended Stretching Exercises For […]
Nov 20

6 Easy Strength Training Exercises You Can Do At Home This Winter

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There are several strength training exercises that you can do easily at home during winters. These are easy and can be tweaked according to your requirements. Here are some of them. Temperatures have been dipping, and the air quality index (AQI) remains in the “severe” category in Delhi-NCR. Both of these factors have pushed people to stay at home, preventing them from performing outdoor exercises or physical activities. However, it is important to stay physically active, even when you’re at home. While you might not have any gym equipment at home, you can still perform some exercises that help you stay active and burn calories. These could be strength training exercises, cardio workouts, or high-intensity interval training. You can choose your exercises depending upon your needs. There are several strength training exercises that you can do easily at home during winters. These are easy and can be tweaked according to your requirements.   Strength Training Exercises To Do At Home Here, take a look at some easy strength training exercises that you can do at home this winter.   Push-Ups Push-ups are an upper body exercise that helps to strengthen the chest, shoulders, triceps and core. You can start in […]
Nov 17

Bodybuilder Shares 5 Advanced Tips for Building Bigger Biceps and Triceps

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Looking to build stronger, thicker arms? Bodybuilder and YouTube fitness personality Zac Perna has just the ticket. In a recent YouTube video, the Gymshark athlete shared a quintet of tips that are designed to build bigger biceps and triceps, all in the format of a “huge arm workout”. “I’m going to show you a typical arm workout by itself, says Perna, a fitness model and trainer. “If your arms are a weak point, maybe it’s a good idea to hit them more frequently…everyone wants bigger arms, so everyone’s going to benefit from the tips.” Before sharing his tips, Perna walks you through a few lifting non-negotiables. These include making time to warm-up before each set, taking each working set to failure, controlling weekly volume and making sure you’re lifting with proper form. Got those mastered? Good. Let’s get to the fun stuff:   Pick an exercise to overload on “The whole point of doing any exercise is to slowly get stronger and better over time,” says Perna. “I usually start with a dumbbell preacher curl or the cable [curl]. Lately, I’m loving the cable curls for the sake of warming up as you can slowly add weight, it feels better […]
Nov 14

Try the upright row to get strong shoulders

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Upright row can help you get strong shoulders. However, when not done correctly, it can cause injuries. Here’s how to do the strength training exercise safely. Looking for an upper body workout routine? Try the upright row. This exercise works various muscle groups, including the shoulders, arms, and upper back. You can use equipment like dumbbell or kettlebell to do this strength training exercise. It can be a great addition to your fitness routine, especially if you want to make your shoulders stronger and improve posture. But you need to follow the right techniques to make sure you don’t get injured. Focus on controlled and coordinated movements while doing this exercise to enhance optimal muscle strengthening, and reducing the risk of injury.   What is the upright row? It is an effective exercise for building and strengthening the shoulder muscles. It is one of the most common exercises performed to strengthen shoulder muscles (deltoids), and upper back muscle (trapezius), according to research published in the Strength & Conditioning Journal in 2011. The entire shoulder’s muscles are engaged during this kind of exercise. “These muscles include the anterior and medial deltoids (shoulder muscles) and also upper trapezius and rhomboid (upper back), […]
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