14 Apr
Blog

Top 8 Hamstring exercises to perform at home

Whether you walk or run, work or sit, hamstrings play an important role. These are the two muscle joints that start from the hip joint and attach to the tibia and fibula of the lower leg. When they become weak, they can become a potential cause of injury and also make the pain worse.

In general, women are more prone to weak hamstrings. According to sources, women are two to ten times more prone to knee ligament injuries than men. Men also have numerous Achilles tendon problems throughout their lives.

Let us help you unleash the top 8 thigh exercises so you can get rid of these problems right away!

Air squat

  • Stand with your feet shoulder-width apart and your arms straight. Make sure it's at shoulder level.
  • Now bring your body to the floor and bend your knees. Try to keep your head and back straight. Try to go down as far as you can and try to break in parallel.
  • Return to standing by pressing your feet on the floor and straightening your knees. Extend your hips until you are standing straight. Squeeze your glutes at the top of the movement.

Partner hamstring curls

  • Put a mat under your knees and have your partner hold your ankles to keep you stable. Place your hand across your chest and hold it high near your shoulders.
  • Now try to gradually lower yourself onto a mat and pull your hamstrings together. Try to stay as big as possible.
  • As you start to lose your grip on gravity, straighten your arms.
  • Repeat training for results.

Glute Bridge

  • Lie on your back, palms, and feet flat on the floor. Also keep your knees bent.
  • Press both feet into the floor and lift both hips toward the ceiling.
  • Hold up for a 2 second count. Lower the workout and repeat.
  • Practice 15 repetitions of 3 sets for about 30 seconds each.

Swiss ball hamstring curl

  • Put a Swiss ball in front of your feet. Lie with your back and palms flat on the floor.
  • Put your heels on the ball and press your hips and glutes against the floor.
  • At this point, your back should be straight and your abs should be locked in place.
  • Dig your heels into the ball as you arch it toward your buttocks.
  • Reverse the movement and push the Swiss ball away from your glutes. Could you put it in the starting position?
  • Repeat the workout for the best results.

Barbell Romanian Deadlift

  • Hold a barbell shoulder width apart. Engage your abs and track your back while holding the bar. Let it open
  • Now, while standing, pivot your hips backwards.
  • Now slowly try to lower the barbell towards the middle of the shin.
  • Stand up to return to the starting position.
  • Repeat the training in 10 repetitions of 3 sets each for 90 to 120 seconds.

Walking lunges

  • Stand upright with your feet shoulder-width apart. Your hands should be on your hips.
  • Now take a step forward with your right leg and put your foot down.
  • Bend your knees at a right angle and let your hips drop.
  • Lower your left knee toward the floor. Before it hits the floor, cycle up and down your right leg.
  • Take a lunge at the other end.

Bank hip thrust

  • Rest your upper back and shoulders on a bench. Also try to put your arms across a chest.
  • Put your feet flat on the floor by resting your hips on the floor.
  • Ride both feet on the floor and push both hips up near the ceiling.
  • Now try to squeeze your glutes and hold them for a maximum of two seconds.
  • Lower the workout and repeat.
  • Do this for 15 repetitions of 2 to 3 sets for about 30 to 60 seconds.

One-armed kettlebell swing

  • Stand with your feet shoulder-width apart.
  • Hold the kettlebell and take a squat position.
  • Begin the swing while pulling the kettlebell back towards you. At the same time, you need to straighten your hips to raise the bell. At this point, your body should be in alignment.
  • Have your free arm tap the handle or mimic the swinging arm.
  • When you need to do the backswing, the kettlebell handle should go over your knees. Your knees shouldn't move at all.
  • Repeat the workout for the best results.

frequently asked Questions

1. Are there any other hamstring exercises?

Yes. You can do the one-legged dumbbell deadlift and one-legged gluteal bridge for the best experience.

2. Are these exercises practical?

Yes. All exercises are beneficial for the right reasons.

3. Can I do a glute bridge for 20 seconds?

No. The glute bridge needs about 30 to 60 seconds. Please try to take this into account for the best results.

14 Apr
Blog

Blood Flow Restriction (BFR) Cuffs for Boundary Pushers

These blood flow restriction cuffs (BFR) may be the new addition to your exercise regimen if you are serious about your workout.

When we think of fitness products paired with smartphone apps, the first thing that springs to mind is whether that product can be properly paired with the app on the smartphone. Fortunately, I can say with confidence that SAGA Fitness did an excellent job developing its smart Blood Flow Restriction (BFR) cuffs.

Continue reading

13 Apr
Blog

Wyze Watch Review: A $20 Smartwatch With Faulty Connections

Wyze watch rating Leader03

Wyze Watch Review: A $ 20 Smartwatch With Faulty Connections

"The Wyze watch is beating above its weight class, but inconsistent connectivity is too insane to recommend."

  • Premium hardware

  • Very affordable price

  • Nine days of battery life

  • Inconsistent connectivity

  • Lack of dial and variety of apps

  • No interactivity with notifications

  • No automatic tracking of anything but sleep

If you're the type who likes to put a dollar out, you are probably familiar with Wyze. The company has built its reputation on smart home devices, which offer around 80 percent of its competitors' offerings at around 30 percent of the price. From doorbells to cameras, Wyze has set a new price for a wide variety of smart home and wearable offerings. The latest is the Wyze Watch, a $ 20 smartwatch.

Buying a $ 20 smartwatch with nine days of battery life is a breeze. But along with that price tag comes an enormous number of lowered expectations. It's true that this watch doesn't have the same features that you'll find on most high-end smartwatches, but it does have a few. So let's get started.

Premium hardware

The first thing you'll notice about the Wyze watch is that it looks a lot like a high-end smartwatch. It is made of aluminum and has a silicone strap. There is a single button on the right side of the watch. On my 47mm device, you get a bright 1.75-inch TFT LCD touchscreen that runs on a 300mAh battery. On the back, in addition to the proprietary magnetic charger, are heart rate and blood oxygen sensors.

Wyze watch design and display

The watch comes with a comfortable silicone strap. You can also upgrade to a leather strap if you want. Overall, it looks like a premium watch, but unfortunately (and unsurprisingly) the premium feel stops there.

The performance is a bit sloppy. From lifting your wrist to see the time, to swiping the page to see your apps, there's just a little hesitation every time. It's barely noticeable and certainly not a deal breaker, but it's worth mentioning.

Mediocre software

The software on the watch is very simple. Most of the meaningful interactions take place in the app on the phone. This is the same app that you use to control your other Wyze smart home devices. Pairing the watch is crazy fast. Unlike most smartwatches and fitness bands I've used, just turn on the watch and launch the app. You add the clock to the app and you're done. You are done. It's amazingly quick and loved that part. This will require more smartwatches.

You can choose from just a few dozen watch faces, and apps are even more limited. There are only nine apps on the watch, including weather, shortcuts, blood oxygen, heart rate, and run tracking. You will also receive notifications on the watch from your phone. Notifications are decent in that you can read emails and texts, but there are no replies at all. There is also no microphone / speaker to take calls.

With the Shortcuts app you can control any other Wyze device that you have in your smart home. You can pause notifications on your doorbell or turn on the lights, all from the clock, which is really neat … assuming you have other Wyze hardware. If you're just starting out, your options are limited here. Wyze is really trying to build an ecosystem here, and it's not subtle.

The watch's connectivity is spotty at best and there is no WiFi. So you are limited to bluetooth connectivity. When the watch is plugged in, things work fine and quickly. However, as the day progresses, your watch suddenly receives a series of notifications at once, as if the watch forgot to feed on notifications all the time. If you rely on the watch to stay connected to your phone and keep in touch with notifications, look elsewhere.

Focus on the data

Now we come to one of the main reasons people buy smartwatches – fitness tracking and data. First, there is no automatic data collection of any kind other than sleep. If you want the watch to track your heart rate, blood oxygen levels, or exercise activity, you need to tell the watch to do so. It's not the toughest thing in the world, but it's something a watch is supposed to do on its own.

The Wyze watch is similar to a high-end smartwatch.

In terms of the data itself, the accuracy for step counting and training distance is around 10% to 15% less than that of a Samsung Galaxy Watch 3. This means that while my Galaxy Watch 3 measures 6,000 steps, the Wyze watch measures 5,000 to 5,400. The sleep tracking is pretty accurate, although the app showed waking phases that I don't remember. That doesn't mean they didn't happen, but I don't remember them.

Accurate data is the best, but even inaccurate data can be useful if it is consistently inaccurate. In my case, I found that the data consistently does not match the information on the Samsung Galaxy Watch 3. You can use the data the watch collects to learn certain things about your day. You may not know exactly how many steps you took, but you can know that you took 25% more steps today than yesterday. It's certainly not ideal, but it can be useful depending on what you're trying to get out of it.

The good news is that most of the flaws in the Wyze watch are due to the software. What Wyze needs to bring to the table here is more types of exercise, better notification interactions, and more variety in the watch faces. The photo faces help, but even the Xiaomi Mi Band 5 offers more variety in the dials.

What worries me the most about the watch is connectivity. To say it's picky would be generous. It is absolutely bad. If you rely on your watch for notifications, you will be let down. Data like sleep and exercise data is synced with your phone when you connect, so you won't lose anything. It's a relief, albeit a small one.

Our opinion

The Wyze Watch is $ 20, and you get more than your money on this smartwatch – but not much more. Wyze claims the battery will last nine days, which is in line with my tests. Having just a nine-day smartwatch is tempting.

Where the experience falls apart is the lack of watch faces and apps, as well as the connectivity issues. Hopefully Wyze will continue to develop the watch so that its capabilities improve in the future. But for what it is right now, it's not the worst way to spend a single Andrew Jackson.

How long it will take?

The Wyze watch is solidly built and has a water resistance of up to two meters. There is no reason to believe that this watch will not last long. How well Wyze supports software development on the watch depends a lot more on its longevity than on the hardware, which is well built and doesn't feel cheap at all. There is a one year limited warranty against defects.

Is there a better alternative?

Naturally. This is the bottom of the barrel in the smartwatch department. That’s out of the question. Even your traditional fitness trackers cost more than this watch, which is so cheap that it's difficult to get comparable experiences in a similar price range. The best competitor I see is the Xiaomi Mi Band 6, which has just been announced and will be out later this year. This fitness band offers a similar experience in that it is nice but not great when it is above its weight class.

Should you buy it?

If you are serious about fitness or notifications, then this is not the place to be. This watch makes a lot of compromises en route to the $ 20 price range.

Connectivity is the deal breaker for me. I would be willing to accept any other compromise if I knew this watch would notify me. To its credit, it hasn't missed a notification yet, but sometimes it has delivered them much later – and about 20 at a time – which doesn't do me any good.

Editor's recommendations




13 Apr
Blog

What Does Biodynamic Mean For Your Skin?

You know the value of organic well – but have you heard of the ecological and nutritional benefits of biodynamics? A further development of the organic, biodynamic cultivation methods improves both the quality of the agricultural ingredients and the environmental impact. What does this mean for your skin care routine? Think of fortified organic: pure and effective ingredients that contain even more vitamins, nutrients and active ingredients.

With an entire collection dedicated to certified Biodynamic® ingredients, Eminence Organics is way ahead of the trend. Read on to learn why biodynamics is taking the beauty world by storm.

Man hand picking crops

Biodynamic cultivation methods

Both organic and biodynamic methods emphasize soil health and prohibit the use of synthetic chemicals – but the biodynamic method goes one step further. Biodynamic farming is an ancient method that produces healthier, cleaner and more sustainable crops than traditional organic farming. Biodynamic farmers view the farm as a living organism that is self-contained and self-sufficient. It is a closed cycle that depends very little on human intervention.

In contrast to organic farms, in which imported organic materials may be used, the biodynamic farm has to meet its needs from the inside out. Biodynamic farmers use a variety of regenerative farming techniques, including crop rotation, composting, transplanting, and seed saving, to ensure the health and longevity of a farm. The plants are grown to the rhythm of the strong phases of the moon and the tides of the ocean and harvested in their strongest state. The farm is treated as a living, breathing, self-sustaining ecosystem with special space for wildlife. Natural growing techniques are used to build healthy, nutrient-rich soils. No harsh chemical pesticides or fertilizers are used.

The biodynamic agricultural calendar

Biodynamic farmers follow a unique planting calendar based on the location of the moon, planets, and constellations. After the lunar cycles, the biodynamic calendar helps farmers determine the optimal times for harvesting and growing crops. According to the calendar, the best harvest time is when the moon rises and the sap of a plant rises. When the moon sets, a plant's vitality resides in its roots and it is time to plant and sow.

Demeter Biodynamic® certification

Demeter was founded in 1928 and is active in more than 50 countries. The company is the official certification body for Biodynamic® products. This non-profit organization has the world's oldest ecological certification system for agriculture, production and labeling of Biodynamic® ingredients. Biodynamic products are subject to extremely strict certification standards. For example, the company that produces the raw product must be certified by the Demeter Association and the product must meet the required percentages of Demeter Certified Biodynamic® ingredients. In addition, all packaging must be free from fungicides, preservatives, fumigants and insecticides.

Managing Director of Demeter USA Elizabeth Candelario says: "Demeter Biodynamic® certification for skin care products is the strictest standard in the world, which is why there are very few skin care companies like Eminence Organic Skin Care that achieve this." In contrast to organic certification, which focuses on harvesting, For the Biodynamic® certification, the entire company must be certified. So far there are only 300 certified Biodynamic® farms in the USA.

Are Biodynamic Ingredients Better For Your Skin?

Biodynamic agriculture provides pure and effective ingredients that benefit the skin. Since the farm, plants and animals work together as a self-sustaining cycle, this system produces the most effective ingredients possible. When seeds are planted and plants harvested after the lunar cycle, the plants receive most of the moisture and goodness. In addition, only natural medicinal herbs and mineral composts are used to improve the soil and ignite vigorous plant growth, making the biodynamic flora free of any chemical fertilizers and pesticides. This agricultural approach grows products that are unusually high in nutrients and active ingredients and are free of chemicals.

Product selection

Facial Recovery Oil

Facial Recovery Oil

VIEW PRODUCT

Cornflower Recovery Serum

Cornflower Recovery Serum

VIEW PRODUCT

Beyond the organic collection

Eminence Organics has harnessed the power of these pure and potent ingredients in the luxurious Beyond Organic Collection, which is hypoallergenic and suitable for even the most sensitive skin. This skin care collection includes award-winning products formulated with ingredients from Demeter International Certified Biodynamic® farms, as well as Certified Biodynamic® products such as our Facial Recovery Oil. The next time you visit an Eminence Organics Spa partner, look out for the Demeter certification badges and experience the difference between Biodynamic®.

Studies have shown that, on average, Biodynamic®® ingredients contain:

Watch our In The Mix video to learn how our certified Biodynamic® ingredients improve the health of your skin and the planet:

https://www.youtube.com/watch?v=PZ3SoSHfS2I [/ embed]

Have you tried biodynamic products? We'd love to hear if you think there's a difference between conventional, organic, and biodynamic ingredients! Let us know your thoughts in the comments below and join the conversation on social media.

This article was originally published in April 2018 and has been updated for accuracy and completeness.

12 Apr
Blog

10 Do Anywhere Exercises for Strong Arm Muscles

The sculpted, thick, wide biceps and arms never go out of style. Turn on these guns and do it without going to the gym.

When the weather is nice, you want to show some skin. You haven't hit the gym as often as you wanted and your arms look a little flat. You may want to take some time to do exercises that specifically target your arms to make them slim, sexy, and shaped so that you are ready to go to the nightclubs, go on vacation with your best friends or looking great in photos during an upcoming event.

Continue reading

12 Apr
Blog

Noticeable Physical Change as a Result of Weight Loss Diet

When is weight loss noticeable? Anyone could wonder about it. There is no straightforward answer to how quickly or slowly your weight loss will be felt to answer this question. There are many different elements that can affect the outcome of your weight loss plan. One reason that affects how fast you lose your fat is where your weight loss is at. To learn more about your weight loss, you can also read an article here: https://reshape.me/articles/whats-your-weight-loss-stage. This article explains why the result can vary.

😉 Your starting size

In fact, your baseline size has a huge impact on how long or soon you will notice your diet results. According to Very fitIf your starting weight is in the Body Mass Index (BMI) obesity range, it may be impossible to notice your weight loss quickly. Even so, you may not notice any weight fluctuations with a larger frame. If you have a small body and a lower BMI, your weight may drop more slowly, but you may notice it faster. On the other hand, if you start out taller, you will likely lose more weight faster, especially in the early days of your diet.

😄 Your diet type

Some diet programs are designed to include a start-up phase that leads to accelerated weight loss, such as: B. Atkins, South Beach, etc. The popular programs usually include a start for a week or two when the eating restriction is more intense and the result is that you lose more weight.

During the starting phase, you can lose five pounds or more a week. Your weight loss will be felt earlier. The weight loss you experience at this stage is often the result of water loss due to a carbohydrate limit, not fat loss.

😃 Your carbohydrate intake

Limiting your carbohydrate intake can lead to rapid water loss. The water in your body is needed to store the carbohydrates. So if you decrease the number of carbohydrates you consume, you will also lose the water your body needs to store the carbohydrates.

If there are more than one person, losing water may make their height appear different. Losing weight of water, however, is not synonymous with losing fat. While you are limited, your carbohydrate intake is a smart approach to losing weight; A healthy eating program must be followed for continued weight loss to occur.

😦 Your measurement method for noticing weight loss

In the end, almost everyone wants to feel comfortable in their own skin and look good wearing their clothes. But how they measure their progress can affect how quickly they see the result? In most cases, they are likely to see the changes on the scale first, especially if they are on a high-tech scale. These type of scales can capture very small changes in your body weight, even a fraction of a pound that may be too small to be noticed.

After that, people usually want to see the changes in their clothing size as well. Clothing size wouldn't change right away, but you will feel that your clothes are starting to fit differently. Later on, your weight loss may prompt you to change your clothing size. Some people may notice immediately that their thighs, abdomen, or face change in size. It can be genetic. These changes can occur before or after you feel the change in your clothing size. Please remember This increase in muscle mass can lead to weight gain on the scales even though you are losing your body fat.

😳 Noticeable Weight Loss Timeline

Below is a sample timeline of when to stick to a healthy eating program that limits your caloric intake and a moderate exercise regimen – it can be different for everyone.

➔ The first week: Most people see the change in the scale but don't see a major change in your body.

➔ The second week: You are likely to notice the change in the way your body looks and feels. And exercise feels easier and your clothes feel looser.

➔ The third week: This is the beginning of your weight loss journey. If you are consistent in your diet plan, your body reactions will be better and you will feel that your diet is successful.

➔ The fourth week: It is possible that you are already losing enough weight to try different sizes of clothes.

➔ After the fourth week: You will get used to your new eating habit. You can begin to revert to an adjustment to the diet to maintain your weight depending on the amount in which you are losing your weight.

12 Apr
Blog

Does Fish Oil Supplementation Impact Recovery?

The fish oil supplement has drawn a lot of attention due to its health benefits. In particular, omega-3 fatty acid supplementation has shown beneficial effects on blood pressure, triglycerides, and heart rate

In addition, they have been shown to improve arterial dilation, have anti-arrhythmic and anti-inflammatory properties. All of this has been shown to have a protective effect against the development of cardiovascular disease

However, less is known about the role of fish oil supplement in recovery from strength training.

A 2020 paper2 by VanDusseldorp et al. Get to work on researching the effects of fish oil supplementation on various indicators of recovery after a strenuous bout of eccentric exercise

A 2020 paper3 by Heileson et al. found that the minimum effective dose for the fish oil supplement to elicit a positive recovery response was 2 g supplemented for at least four weeks.3 However, research has been contradicting what the appropriate dosage should be.

Therefore, in the aforementioned article by VanDusseldorp and colleagues, the dosage between the groups was set at 2g, 4g, and 6g, and the effects of a seven-week protocol of supplementing fish oil were examined. This paper looked at a well-controlled study: 2

"Use of a randomized, placebo-controlled, double-blind experiment; Participants were randomly selected to consume 2- (2G), 4- (4G), or 6- (6G) g / day of either FO or placebo (PL) supplement for ~ 7.5 weeks (8 participants per group (4 men and 4 women per group); a 6-week enema in the supplementation period, a week of familiarization tests at the beginning of the week and experimental tests at the end of the week, and three days of recovery tests). Muscle soreness, venous blood (to assess creatine kinase (CK) and lactate dehydrogenase (LDH) and muscle function indices were assessed prior to eccentric exercise and immediately after 1, 2, 4, 24, 48, and 72 hours (H) after exercise The participants continued to add until they reached the 72-hour time point. "2

  1. Participants completed eccentric squats on a Smith machine at a pace of 4-0-1 for ten sets of eight repetitions each with 70% of their 1RM and three minutes of rest between sets.
  2. In addition, participants had to complete five sets of twenty split jump squats with body weight.
  3. The primary metrics used to assess muscle damage and recovery were blood biomarkers, perceived pain, vertical jump, agility test, 40 yard sprint, and maximum voluntary isometric contraction.

The researchers observed that 6 grams of fish oil supplement had a beneficial effect on perceived muscle soreness.

The participants reported lower pain values ​​at all measurement times. The 6 g group also decreased the recovery time from vertical jump performance. In some cases, this also resulted in better blood counts when monitoring indirect markers of muscle damage compared to the other controls.

What does that mean in practice? Although the researchers found a beneficial effect on recovery from consuming 6 g / day of fish oil, the magnitude of the effect was still relatively small. Therefore, a cost-benefit analysis should be the basis for deciding whether to use this strategy.

I don't usually recommend many supplements to individuals.

However, from a health perspective, I generally find fish oil supplementation beneficial. If you choose to take it for this reason, you may also notice some minor benefits of improved recovery.

If you want a comprehensive analysis of primary recovery strategies and how to use them effectively for better results, I finally covered them on Kabuki Strength.4

References

1. "Effects of B Vitamins and Omega-3 Fatty Acids on Cardiovascular Disease: A Randomized, Placebo-Controlled Study." BMJ. 2010; 341: c6273. Accessed March 17, 2021.

2. Trisha A. VanDusseldorp, Kurt A. Escobar, Kelly E. Johnson, Matthew T. Stratton, Terence Moriarty, Chad M. Kerksick, Gerald T. Mangine, Alyssa J. Holmes, Matthew Lee, Marvin R. Endito and Christine M. Mermier, "Influence of Different Dosages of Fish Oil on Recovery and Pain After Eccentric Exercise." Nutrients, US National Library of Medicine, NIH. Published online July 27, 2020. Accessed March 16, 2021.

3. Heileson JL, Funderburk LK. "The Effect of Fish Oil Supplement on Promotion and Maintenance of Lean Body Mass, Strength, and Recovery from Physiological Stress in Young, Healthy Adults: A Systematic Review." Nutr Rev. 2020, December 1; 78 (12): 1001-1014.

4. Daniel Debrocke, "Optimize Your Recovery For Maximum Strength." Online Kabuki Strength, accessed March 16, 2021.

11 Apr
Blog

How to Train an Older Adult

Robert Linkul is the National Strength and Conditioning Associations (NSCA) 2012 Personal Trainer of the Year. Robert runs Be Stronger Fitness, a strength and conditioning facility focused on training an older clientele. With their skills and experience, Robert and his team are uniquely qualified to provide adequate strength training for the older adult.

Read Next To Exercise An Older Adult At Their Original Breaking Muscle Source: https://breakingmuscle.com/fitness/how-to-train-an-older-adult

«‹7172737475›»