19 Jan
Blog

Hammer Curls: The Most Effective Fitness Workout

Hammer curl is a variation of the bicep curl that targets the muscles of the bicep curl that target the muscles of the upper and lower arm. This exercise is most effective when performed with dumbbells, alternatively cables or bands can be used. Hammer curl is a great exercise to build upper body strength. It is also known as a natural grip bicep curl, which should be performed at an intermediate level.

Hammer curls are strengthening exercises that help work the biceps and forearms. It differs from the traditional bicep curl because the palms of your hands face each other in this exercise. With proper posture, the hammer curl can help build stability and strength in the upper body and forearms.

Benefits of Hammer Curl

There are several benefits of hammer curl. Regular hammer curlers can benefit from upper body and forearm development. Some of the main benefits of Hammer Curl are as follows:

1. You work several muscles in your arm

Unlike traditional bicep curls, hammer curls target the short head of the biceps brachii. Additionally, hammer curl is an exercise that helps with full arm movement and activates the long head of the biceps brachii and elbow flexors.

2. They help develop grip strength

Brachioradialis is activated in the forearm when the hammer curls are performed. They help improvise grip strength. Good grip strength is very important for exercises like deadlifts and pull-ups.

3. Creates less pressure on the wrist

Unlike traditional bicep curls, hammer curls keep the wrist neutral throughout the movement, which helps emphasize the arms rather than putting pressure on the wrist. In the hammer curl, the arm muscles are activated by the pressure of the dumbbells.

Steps to Hammer Curls

To start hammer curls, you need to use comfortable weights that you can do 2 to 3 sets of 8 to 12 reps with. It's wise to choose weights that can help maintain good form throughout all sets and reps. The steps in this training are as follows:

1. Take two dumbbells and stand hip-width apart. Bend your knees slightly before you begin. The stance should be tall, with shoulders directly over the shoulders and a neutral neck and head position. The chon should remain tucked in throughout the workout to make it feel like an egg is under the chin. Make sure your weight is evenly distributed on your feet and you have good support to have a stable foot position when exercising.

2. Grasp the dumbbells slightly above your shoulders, palms facing forward. The upper arm of the body should be very close to the rib cage. Elbows should point to the floor. This is an ideal starting position for hammer curls. Present your body's shoulders and hips while engaging your core.

3. Keeping your arms still, squeeze your biceps and start bending your elbows.

4. Bend your elbows further until your forearms touch your upper arms. The dumbbells should be closed at the shoulders without staying in proper contact with them.

5. Squeeze your biceps and pause for a second at the end of the exercise movement.

6. Straighten your elbows to return to the original position. Come to a complete stop at the bottom before beginning another rep.

Variations of Hammer Curl

Once the hammer curl is incorporated into the daily bodybuilding training regimen, it is recommended that variations of the hammer curl be considered. These variations are intended to help achieve optimal results as desired by the individual.

1. Alternative hammer curls

This variation is performed by raising one arm at a time. It allows the trainee to focus on the lift form since the movement is unilateral. As you switch arms, be sure to maintain the shape.

2. Oblique hammer curls

Incline hammer curls are performed on an inclined bench. This particular variation of the hammer curl stretches the biceps muscles, allowing a greater range of motion for the exerciser's forearms.

3. Kettlebell Hammer Curls

A trainee can perform this hammer curl variation with one or two kettlebells. Typically, every lifter uses 12-pound weights. If you must drop the weight, make sure you don't lean backwards during the movement. In such circumstances, it's advisable to switch to 10-pound weights as it puts extra stress on the forearms.

4. Rope Cable Hammer Curls

It's another advanced variation of hammer curls in which the lifter uses a cable machine to maintain constant tension on the biceps. This pressure on the bicep muscles is applied throughout the range of motion.

How to train safely and avoid injury

If you have any pre-existing health conditions, it is advisable to consult your doctor before beginning this particular type of exercise. Using the right exercise techniques is very important to avoid injury of any kind. Since hammer curls are an evolution of bicep curls, the help of certified personal trainers is very important. Each individual has their own needs.

It is important to pay close attention to the body when exercising. If you want accurate results and continued strength gains, try to incorporate proper warm-up, rest, and nutrition into your exercise program. It's important to rest about 24 to 48 hours before you start training the same muscle groups so they have enough time to recover. If you feel any pain or discomfort, you should stop the exercise immediately.

The final result

Hammer Curl is suitable for trainees who want to develop their forearm and bicep muscles. Common mistakes a trainee makes when performing hammer curls can be corrected with the guidance of a professional trainer. Also, curling too quickly and floating curls can cause serious injury with this exercise.

In addition to the above variations, one can also do preacher hammer curls and hammer curls power squats. Hammer curl is the best way to build stronger bicep muscles and increase strength. Aside from that, exercisers also benefit from improvised grip strength and wrist stability.

Frequently Asked Questions [FAQs]

1. Why is it important to choose the right weight before starting the exercise?

One should always choose a weight that allows the person to have full control of their body during the training process.

2. What types of equipment can be used in place of dumbbells?

The different types of equipment that can be used alongside free weights include kettlebells, cables and bands, and incline benches.

3. What are the other things to consider when performing hammer curls?

The other things to consider when performing hammer curls are proper warm-up exercises, healthy eating, and good technique.

30 Dec
Blog

3 Effective Supplements for Building Muscle Mass

There are literally thousands of different nutritional supplements on the market, and a large portion of them are aimed at people looking to gain muscle mass. If you are new to this, you are going to have a nightmarish time figuring out which supplements to choose.

So many people choose their supplements based on what others tell them or on pseudo-science, but you need to educate yourself about any product before ingesting it. Some supplements work, but some either have minimal effects or are simply useless. Let's take a look at three of the most effective supplements for building muscle mass.

Protein powder

Protein powder is the most trusted and probably the most important supplement for anyone looking to gain muscle mass. It is usually recommended that someone consume around 1g of protein per kg of body weight, and this can be very difficult to almost impossible depending on their diet.

Different protein powders work differently, and you need to know the key differences between them to get the best results.

The two main types of protein powder are whey protein powder and casein protein powder. Whey protein is absorbed faster and is better if you want to speed up muscle building right after your workout. Casein protein is good to take right before bed as it breaks down more slowly and helps repair muscle while you sleep.

If you are a vegan we recommend pea protein, hemp protein, or pumpkin seed protein as they have a good amino acid profile for muscle growth. Brown rice protein is a great option too, and some studies have found it could be just as effective as whey protein in boosting muscle growth after a workout, so check it out.

Creatine

Creatine is also one of the most proven nutritional supplements out there. Creatine occurs naturally in foods like tomatoes, but it's hard to get enough from food alone if you want to get any noticeable effects.

You cannot just start taking creatine and get results. There will be a loading phase where you will need to take about four times the recommended daily allowance for a week. From then on, you can move up to around 3 mg to 5 mg per day before your workout.

Another thing to know about creatine is that if you stop using it, the effects wear off. So this is a supplement that you will most likely need to take for the rest of your life if you want to continue to enjoy its performance-enhancing and aesthetic benefits.

Turkersterone

Testosterone plays a very important role in the muscle building process. Testosterone levels usually begin to drop by the age of 30, which is why building muscle mass becomes more difficult after that age. But if you're older and your testosterone levels drop, turkesterone can help.

Turkesterone is an ecdysteroid, a natural form of steroid found in plants. But don't worry, it doesn't have the same side effects as anabolic steroids and is completely legal.

Turkesterone offers many of the same benefits of anabolic steroids, such as: B. increased muscle growth, strength and endurance. This is a great addition to add to your stack if you need an extra boost during your sessions. And unlike anabolic steroids, you don't have to worry about cycling.

There are some of the most researched and most effective nutritional supplements out there for people looking to gain mass. We recommend adding some or all of these to your routine and see how you like the results.

24 Sep
Blog

5 Possibly Effective Leg Press Foot Placement

There are many variations of the leg press. These can be done with different leg press foot positions. This technique can target different muscle groups.

Mainly the muscles used in the leg press are: Quadriceps, Buttocks, hamstrings, Calves

The following 5 potentially effective foot positions for the leg press

  1. Normal posture
  2. Broad stance
  3. Close posture
  4. High feet platform
  5. Low feet platform

If you know each foot position well, you can target the right muscle and get results faster.

In this article we will describe each placement in detail. Read on to find out which foot position you want.

#1. Normal posture

With this type of foot placement, feet should be placed in the center of the platform and feet should be shoulder width apart.

This will target your quads, glutes, and hamstrings, but there is some focus on glutes and hamstrings. This posture avoids isolating muscle groups from others.

This type of foot placement is suitable for most strength athletes. If you are a beginner we recommend this pose.

Points to remember

  • Put your feet in the center of the platform. Spread them shoulder width apart.
  • In this position, let your toes point out a little.
  • Press deeply and allow complete freedom of movement.
  • Make sure your feet are flat on the platform.

# 2. Broad stance

With this type of foot placement, feet should be placed in the center of the platform and feet should be wider than shoulder width.

This will target your quads, glutes, and hamstrings. Although the leg press is already touching your glutes, this pose will put even more strain on them.

Points to remember

  • Position your feet in the center of the platform
  • Position your feet so that it is 1.5 times your shoulder distance or your feet are almost starting to come off the platform.
  • Point your toes outward at about 45 degrees.
  • Make sure to dip your knees outward as you do the leg press.

# 3. Close posture

With this type of foot placement, the feet should be placed in the center of the platform and the distance between the feet should be narrower than shoulder width.

This will target your quads. This posture restricts freedom of movement, but at the same time enables heavy weights to be lifted.

Points to remember

  • Position your feet in the center of the platform
  • Put your feet hip-width apart.
  • The toes should point outward at a 45-degree angle.
  • Press deeply and allow complete freedom of movement.
  • Make sure your feet are flat on the platform
  • Try going down until your thighs are making light contact with your stomach on each repetition

# 4. Platform for high feet

With this type of foot placement, the feet should be placed high on the platform so that the toes are at the top of the platform. The distance between your feet should be shoulder width.

This will target your glutes and hamstrings. Although the leg press is already hitting your quads, this pose will recruit them significantly more. Through this foot position, the rear chain is emphasized.

Points to remember

  • Put your feet up on the platform with your toes almost on the edge of the platform.
  • Put your feet shoulder width apart
  • Point your toes outward approximately 45 degrees.
  • Press deeply and allow complete freedom of movement.
  • Make sure your feet are flat on the platform
  • Be sure to use your lower back
  • Be careful not to let your lower back fall off the backrest. In this case, reduce the range of motion.

# 5. Low feet platform

With this type of foot placement, the feet should be placed deepest on the platform so that the heels are on the lower edge of the platform. The distance between your feet should be shoulder width.

This pose primarily targets your quads and calves, with an additional focus on your quads. In such a posterior placement chain, the chain is neglected.

Points to remember

  • Make sure your heels are on the lower edge of the platform.
  • Put your feet shoulder width apart
  • Point your toes outward approximately 45 degrees.
  • Press deeply and allow complete freedom of movement.
  • Make sure your feet are flat on the platform.
  • If you can't go all the way down without your heels coming up, reduce your range of motion slightly or put on squat shoes
14 Jul
Blog

11 Effective Stability Ball Exercises

You must have bought an exercise ball some time ago. Maybe you used it too and now it is being drained into your storage room. If this happens, don't worry, we will make sure that the money you invested in the stability ball is not wasted.

Did you know that you can burn almost any muscle group with an exercise ball? We bet you're underestimating the use of an exercise ball. While an exercise ball has many uses in your exercise regimen.

Aside from burning off the body's muscle groups, it can also help you improve flexibility, balance, and coordination in no time. And the best thing about the exercise ball is that it's fun and challenging at the same time. This is a great way to challenge yourself to do better the next day.

Here are 11 stability ball exercises that will burn every muscle group in your body.

Stability Ball Hamstring Curl

1. Lie with your back straight on the floor or on the mat. Extend your arms to your sides so that your palms are touching the floor.

2. Bend your knees and place your feet on the stability ball.

3. While squeezing your glutes, straighten your knees and continue rolling the stability ball away from your body until your whole body is obliquely straight from your shoulders.

4. Now bend your knees to return to the pose.

5. Repeat

Stability Ball Hamstring Floor Tap

1. Lie with your back straight on the floor or on the mat. Extend your arms to your sides so that your palms are touching the floor.

2. Bend your knees and place your feet on the stability ball.

3. While squeezing your glutes, straighten your knees and continue rolling the stability ball away from your body until your whole body is obliquely straight from your shoulders.

4. From here, balance, take one foot off the ball and tap it on the floor. Then bring the leg back onto the ball.

5. Repeat alternating legs until you have completed all of the repetitions.

Stability ball squat

  1. Place an exercise ball against a wall and gently lean your tailbone against it. Stand so that your feet are in front of your body and hip-width apart.
  2. Pull your shoulder blades back. Extend your hands in front of you.
  3. Breathe in. Start bending your knees as you roll your ball against your back. Don't move your feet. Keep lowering yourself until your thighs are parallel to the floor. Hold this position for 5 seconds.
  4. Roll up on the exhale and repeat.

Stability ball chest press

  1. Take a pair of 8 to 15 pound dumbbells.
  2. Lie on an exercise ball on your upper and middle back
  3. Bend your knees so your feet are flat on the floor.
  4. Hold the dumbbells near your chest with your palms facing forward.
  5. Now stretch your arms towards the ceiling.
  6. Lower the weights and repeat the process.
  7. Engage the core throughout the exercise.

Stability Ball Reject Pushups

  1. Lie on the floor on your chest.
  2. Raise your torso on the palms of your hands and place your feet on the stability ball. Keep your elbows straight.
  3. Place your palms wider than your shoulders.
  4. Squeeze your abs and keep your body straight without arching.
  5. Bend your elbows and bring the body down without bending the body.
  6. Go down until you touch the ground.
  7. Use your hands to lift the body until they are straight again.
  8. To repeat

V-Up

  1. Lie on your back straight on the floor. Hold the stability ball overhead with both hands.
  2. Tense the core and lift your arms and legs off the floor.
  3. Put the ball between your feet. Grab the ball with your legs.
  4. Now lower your arms and legs back to the floor.
  5. Raise your legs and arms again to bring the ball into your arms.
  6. This is a repetition. Repeat to complete a sentence.

Abdominal rollout

  1. Kneel on the mat.
  2. Hold an exercise ball in front of you. Hold the ball at a distance that is easy to reach with your arms.
  3. Place your hand on the ball with a firm grip. Make sure your elbows are bent 90 degrees.
  4. Roll the ball forward with your hands as you bring your hips forward to straighten your body. Balance is the greatest.
  5. Expand as much as possible. When your chest hits the ball, hold the position.
  6. In the same pattern, slowly return to the starting position.
  7. To repeat.
  1. Lie on an exercise ball so that your middle back is completely in contact with the ball. Put your hands behind your head.
  2. Bring your left knee and right elbow together. Aim to touch them.
  3. Repeat on another side.

Ball climber

  1. Put both hands on the stability ball in front of you. Take a high plank position.
  2. Bring your right knee toward the ball as far as possible. Take it back quickly and switch legs
  3. To repeat.

sprinter

  1. Stand with your feet hip-width apart.
  2. Take the stability ball in your palms and hold it in front of your chest with your arms outstretched.
  3. Lift your left knee up toward the ball. Quickly lower and switch by bringing your right knee towards the ball. Do the movement as quickly as possible.
  1. Assume a push-up position with the stability ball near your feet.
  2. Place your lower leg on the ball.
  3. Balance and begin lifting your hips as the stability ball should roll until it touches the toes of your feet. Be slow.
  4. Straighten your body up again.
  5. To repeat
01 Jul
Blog

12 Effective Exercises of Bigger, Stronger and Toned Butt

A firm and big butt has the benefits of good looks and is beneficial for giving strength, posture and stability to the body. They allow you to do other exercises effectively by providing stability. Not only do they support your regular exercise routine, but they are also helpful for walking, sitting, running and jumping. In short, it can make your life easier.

When doing gluteus training, we often only focus on the gluteus maximus, the largest muscle in the buttocks. The gluteus medius and gluteus minimus are two other muscles besides the largest muscle in the hip. These two muscles also need to be focused in order to properly burn the hip. In this article, you will find exercises that will burn your entire bum. All you have to do is do each exercise perfectly.

Here are 12 effective exercises for bigger, stronger, and tighter buttocks. Choose a combination that suits you best and you can incorporate it into your full body exercise regimen or into your lower body exercise regimen.

1. Gluteal bridge

1. Lie on the floor or mat with your knees bent and your feet hip-width apart.

2. As you exhale, squeeze your glutes and press your heel into the floor. Raise your hips toward the ceiling until your hips are no longer bent.

3. Hold there for 4 seconds.

4. Slowly lower your hips down and relax for 2 seconds.

5. Repeat

2. One-legged Glute Bridge

1. Lie on the floor or mat with your knees bent so your feet are hip-width apart.

2. Raise one leg in the air.

3. As you exhale, squeeze your glutes and press your heel into the floor. Raise your hips toward the ceiling until your hips are no longer bent.

4. Hold there for 4 seconds.

5. Bring your hips down slowly with one leg up and repeat the process.

6. Finish the repetitions with one leg before switching legs.

3. Knee joint

1. Sit so your knees are on the floor. Stand straight with your body above your knees.

2. Keep your hands on the back of your head.

3. Bend your hips back and bend down until your chest is parallel to the floor.

4. Push back into position with your glutes and repeat the process.

4th Classic squat

  1. It targets the gluteus maximus, hamstrings, and the core.
  2. Stand with your feet a little wider than shoulder width. Put your toes slightly outward. Keep your hand by your sides.
  3. Keep your chest raised and the core activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands in front of your chest and connect the fingers of your hands.
  4. Go down until the position feels like you are sitting in a chair.
  5. Now straighten your knees by pushing through your heels as you compress your glutes.
  6. To repeat

5. Jumping squats

  1. Stand with your feet a little wider than shoulder width. Put your toes slightly outward. Keep your hand by your sides.
  2. Keep your chest raised and your back straight while the core is activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands in front of your chest and connect the fingers of your hands.
  3. Go down until the position feels like you are sitting in a chair.
  4. Now prepare for a jump while straightening your knees by pushing through your heels. Do it by squeezing your glutes.
  5. Jump straight, land, and repeat.

6th Pulse squat

  1. It targets the gluteal muscles, quadriceps, hamstrings, and core.
  2. Stand with your feet a little wider than shoulder width. Put your toes slightly outward. Keep your hand by your sides.
  3. Keep your chest raised and the core activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands in front of your chest and connect the fingers of your hands.
  4. Go down until the position feels like you are sitting in a chair.
  5. Now take a pulse by moving your thighs up and down a little for a few seconds.
  6. Now straighten your knees by pushing through your heels as you compress your glutes.
  7. To repeat.

7th Knicks squat

  1. Stand with your feet shoulder-width apart. Pull your hands by the sides.
  2. Take your left leg back and cross your right leg as you bend your front knee until that thigh is parallel to the floor.
  3. Return to the starting position and repeat with another leg.

8th. Jumping lunges

1. Stand upright, feet shoulder width apart and let your hands hang to your sides.

2. Take a big step forward while bending the knee of another leg so that it is almost touching the floor.

3. Jump and swing your legs in the air and switch legs until you land on the floor.

9. Lateral lunges

  1. Stand with your feet shoulder width apart and your hands hanging by your sides.
  2. Take a big step to the right with your right leg and start bending your knee until your thigh is parallel to the floor.
  3. Repeat with another leg.

10. Split squats

1. Stand with your back to a piece of a raised platform.

2. Place your foot on the platform with the back of your shoes facing up.

3. Bend your knee and go down until the other knee hits the floor.

4. Hold there for a few seconds and come back.

11. Lying leg raises on the side

  1. Lie on the left side of your body.
  2. Stretch your legs across one another. Rest your head on your left hand or on a pillow. It is recommended that you lie down so that gravity acts as a drag as you move.
  3. Raise your right leg up to 45 degrees in the air and bring it down. This is a repetition. Do 15-18 reps before switching sides.

Tip: In order to concentrate more on the gluteal muscles, point your feet a little inwards and nominally lean the left hip bone a little forward.

12th Lateral knee raises

  1. Lie on the left side of your body so that gravity acts as a drag. Rest your head on your left hand or on a pillow. Bend your knees forward and form a V with your leg.
  2. Raise your right knee in the air and keep your feet together. Raise the knee to 45 degrees and lower it.
  3. This is a repetition. Do 15-18 reps before switching sides.

Tip: keep the core moving throughout the movement.

Take that away

In choosing the best combination of exercises that will best suit you, consider all of the above, such as lunges, squats, hip abduction. This will effectively burn the muscles and you can expect results faster.

As a beginner, keep the transition within the exercise as smooth as possible. We also recommend starting with fewer repetitions and increasing the repetitions over time. Following these tips can prevent injury.

16 May
Blog

5 Effective Stretches For Pain Relief

In the hustle and bustle of a muscular or toned body, we tend to avoid the neck as unfortunately most of us don't know the benefits of neck exercises. They rarely do anything to isolate the neck and make it stronger. And here's the good news: you don't need any equipment to get started.

When should you start doing the neck exercises?

In case you have neck pain at the end of the day from bad posture habits. It is highly recommended that you straighten your neck with all movements. These neck exercises mentioned below have been proven to relieve pain and relax the upper body.

However, if you are not in pain, there is still a good reason for you to include these exercises in your routine as they can protect your neck from injury.

And if you are a muscle building freak, there is no way you can go without neck exercises. It is highly recommended that you add these exercises to your routine. It only insulates the neck from injury, but it also makes it muscular and stronger. Additionally, this change gives you increased stability when lifting heavy weights for your other exercises.

Here are five effective workout sperm stretches for your neck, all of which offer benefits worth grasping at.

1. Flexion stretch

  1. Stand up straight with your feet shoulder-width apart.
  2. Put your arms on your sides and reach into the core.
  3. Pull your shoulder blades back and down.
  4. Slowly pull your chin toward your chest until you feel a stretch in your neck.

Time: hold it for 20-25 seconds

Repetitions: 2-3

2. Lateral flexion

  1. Stand up straight with your feet shoulder-width apart.
  2. Put your arms on your sides and reach into the core.
  3. Pull your shoulder blades back and down.
  4. Slowly pull your left ear onto your left shoulder until you feel a stretch on the right side of your neck.

Time: Hold it down for 20-25 seconds on both sides

Repetitions: 2 on each side

3. Cervical retraction

  1. Stand up straight with your feet shoulder-width apart. You can also sit up straight on a platform instead of standing still.
  2. Put your arms on your sides and reach into the core.
  3. Pull your shoulder blades back and down.
  4. Pull your chin back and pull it right over your chest.

Time: Hold it down for 20-25 seconds on both sides

Repetitions: 2 on each side

4th Levator Scapula Stretch

  1. Stand near the wall or door.
  2. Extend your left arm outward and now bend your elbow up, making an "L" with your hand.
  3. Pull your hand on the wall and come forward half an inch. It will help you compress your shoulder blade.
  4. Now move your head to the right so that the tip of your nose is pointing towards the shoulder.

Time: Hold it down for 20-25 seconds on both sides

Repetitions: 2 on each side

5. Door chest stretch

  1. Stand by a door
  2. Fly your arms outward with your elbows bent up.
  3. Pull your hands on the door and reach into the core.
  4. Lean your body forward until you feel the stretch near your collarbones

Time: Hold it down for 20-25 seconds on both sides

Repetitions: 2 on each side

Take that away

Neck exercises have benefits for everyone. These can relieve pain and strengthen the neck over time. All you need is continuity. Additionally, neck exercises can be done anywhere, anytime, which makes them most practical for those with a busy schedule.

connected Items –

Dumbbell shoulder workout

Dumbbell back workouts

Dumbbell chest workout

15 May
Blog

10 Effective Exercises for Stronger Back

Back training creates strong back muscles that end up looking just perfect and captivating. But there is more to it than looks. It offers endless benefits to your exercise routine and daily leisure routine by isolating you from injury. Remember that the back is the most vulnerable area to injury. However, having a stronger back will help you move on without stopping for breaks to restore health.

Stronger back muscles create a stronger foundation for other exercises. The upper body exercises become easier.

A number of different exercises can be sought to help build muscles of the shoulders. However, it would be helpful if you always strived for an effective and safer route.

You don't need these machines to get stronger again. Just one dumbbell is enough for you. The only caution in performing the exercise is to do it correctly, as one wrong pull can injure the improperly locked muscles.

Here we offer you a reliable guide to the most effective and safest exercises to rebuild your dream.

1. Row of dumbbells

  1. Place your left knee on the bench, reach the path together with your gloved hand, and then lean forward. Hence, your upper body is straight.
  2. Make sure your shoulders are a little higher than your hips.
  3. Reach down and take the dumbbell in your hand with a neutral grip with your palms facing back.
  4. Then, hold it together with your arm outstretched and keep your back straight. Make sure to keep your head straight and parallel to your torso.
  5. Move the barbell toward your chest and focus on lifting it along with your back and shoulder muscles instead of your arms. Keep your chest steady and steady as you carry the barbell up.
  6. Remember to keep your back straight.
  7. At the highest point of the movement, squeeze your shoulder blades and back muscles. Do not lift the weight above the shoulder line of the body.
  8. Your legs and hips should be stable and still as you pull up the weights.
  9. Slowly lower the barbell until your arm is relaxed at a straight angle.
  10. Repeat the movement, repeating all of the repetitions on one arm before switching to the opposite side.

Sets: 12 on both sides

Repetitions: 2 on each side

2. Incline line

  1. Set the bench to 45 degrees. And lie down on your chest and keep your whole body straight. Adjust the legs so that they have a full grip.
  2. Grasp the dumbbells with both hands with your palms facing back.
  3. Move the barbell toward your chest and focus on lifting them together by focusing on the muscles of the upper arm. Keep your chest steady and steady as you carry the dumbbells up.
  4. Do not lift the weight above the shoulder line of the body. At the highest point of the movement, squeeze your shoulder blades and back muscles.
  5. Slowly lower the barbell until your arm is relaxed at a straight angle.
  6. Repeat the movement, repeating all of the repetitions on one arm before switching to the opposite side.

Movements: 12

Repetitions: 2

3. Bent over the row

  1. Grab the dumbbells with both hands and bend forward at 45 degrees, keeping your back straight.
  2. Raise the weights straight until they reach the shoulder line. The entire body should be stable.
  3. Lower the weights straight down. This is a repetition.

Movements: 12

Repetitions: 2

4th Reneged row of dumbbells

  1. Take up push-up positions, but instead of keeping your palms on the floor, hold the dumbbells with your palms facing each other.
  2. Reach into the core and raise one arm straight up until it reaches the shoulder line.
  3. Hold there and press the shoulder boring.
  4. Lower your hand; This is a repetition. Follow the same thing with another hand.

Movements: 12

Repetitions: 3

5. Fly backwards

  1. Stand with your feet shoulder-width apart and hold the dumbbells by your sides.
  2. Push your hips back and bend forward while keeping your back straight. Bend at about 75-90 degrees
  3. Let the weights hang straight down, palms facing back, the core locked into place, and knees slightly bent.
  4. Exhale and lift both arms out by your sides, pressing your shoulder blades together.
  5. Keep your elbows slightly bent and reach up to the shoulder line.
  6. Inhale as you lower the weight back to the starting position.

Movements: 12

Repetitions: 2

6th Increased Plank Row Hold

  1. Plank with one hand on a raised platform
  2. Take a dumbbell in one hand with your palms facing to the side.
  3. Lift the weight straight up until it reaches the shoulder line.
  4. Squeeze your shoulder blades together and hold the position while holding a traditional plank. For 30 seconds
  5. Lose weight and relax

Time: 30 seconds

Sentences: 3

7th Farmer & # 39; s Carry

  1. Grasp heavy dumbbells firmly with both hands
  2. Stand up straight with your feet about shoulder width apart and your arms resting at your sides.
  3. Tighten your core muscles, pulling your shoulder blades down and back, making sure your posture is upright and facing forward.
  4. Start running with an active core. Keep your back straight at all times.

Distance: 120 meters

Sentences: 2

8th. Alternating backward fly

  1. Stand with your feet shoulder-width apart and hold the dumbbells by your sides.
  2. Push your hips back and bend them forward, keeping your back straight at about 75-90 degrees
  3. Let the weights hang straight down, palms facing back, the core locked into place, and knees slightly bent.
  4. Exhale and lift one arm out by the sides, squeezing the shoulder muscle.
  5. Reach up to the shoulder line.
  6. Inhale as you lower the weight back to the starting position. This is a repetition
  7. Follow with another hand

Movements: 12

Repetitions: 2

9. Romanian deadlift

1. Stand shoulder width apart with half a foot under the barbell.

2. Bend over and grab the bar with a shoulder-width grip

3. Keep your back straight and grab the bar by bending your hips back and not bending your knees too much.

4. Dig with your palms facing back.

5. Bring the bar up without arching your back by moving your hips forward.

6. lift until you are standing straight and holding the barbell in your straight hands.

7. Breathe, hold it and stand with the weights.

8. Without arching your back, bend your hips back and come down until the barbell hits the floor. This is a repetition

9. Raise the barbell again. in the same way to get a full sentence.

Movements: 12

Repetitions: 2

10. PRONE Y raises

  1. Lie completely on the floor with chest to toe touching the floor.
  2. Keep your arms stretched out at your sides, but just a little in front, and make a “Y” on your body.
  3. In the company of your chest and head, raise your arms a little in the air and hold them for a few seconds until you feel the burning sensation in your shoulders.
  4. Remember to keep your neck in a comfortable position without straining it while lifting the weight.
  5. Relax and repeat

Movements: 12

Repetitions: 2

Take that away

These exercises are the most effective. Follow all of the guide to get bulky and tighter. You can include all or a combination of a few in your regimen, as needed.

Since the back is most prone to injury, remember to keep your back straight and stable at all times to avoid injury.

On the subject of matching items:

Shoulder exercises

Dumbbell chest fly

Top 5 chest muscle exercises

11 May
Blog

9 Effective Exercises For Stronger Calves

Those strong calves always made you jealous of others, right? Looking at strong calves gives you an idea of ​​excessive exercise, but hey! That's not the case. Getting bumpy calves isn't that difficult, but it's the most ignored muscle in the exercise routine. Built calves add a more perfect look to muscular legs and have other benefits.

Your calf muscles propel you forward with every step, taking the load. Hence, stronger calves would help you run faster and jump higher. In short, it improves overall cardio strength.

All you need is a reliable guide to safer exercise that focuses on the calves.

Here we recommend 9 effective calf exercises. Please include them in your leg tag for faster results.

1. Jumping lunges

  1. Stand straight with your feet shoulder-width apart.
  2. Take a long step forward while simultaneously bending the knee of another leg so that it almost touches the floor.
  3. Jump and swing your legs in the air and switch legs until you land on the ground.

Repetitions: 12-15

Sentences: 2

2. Walking lunges

  1. Hold dumbbells. Stand upright, casually.
  2. Take a long step forward while simultaneously bending the knee of another leg so that it almost touches the floor.
  3. With the pressure on the front leg, come together in front of both legs.

Now follow the same thing with another leg.

Representative: 12-15

Sets: 2

3. Jump S.Quats

  1. Stand up straight with your legs shoulder-width apart.
  2. Take a long step forward while simultaneously bending the knee of another leg so that it almost touches the floor.
  3. Hold for a few seconds.
  4. Jump in the air and raise your arms
  5. Crouch down again. This is a repetition

Representative: 12th

Sets: 3

4. Raised calf R.Aises

  1. Come to the first step on the stairs.
  2. Just put your toes on the platform and lift your heels up.
  3. Lower your heels towards the floor and keep your balance on your footballs.
  4. Press up on your toes, bend your calves, lower your back to the lower position, and repeat the process

Repetitions: 12-15

Sentences: 2

5. Seated calf raises

  1. Sit on a bench or chair.
  2. Hold dumbbells by your thighs.
  3. Lift your heels as high as possible.
  4. Slowly lower to the floor and repeat.

Representative: 12th

Sets: 2

6. Farmer's Walk on Toes

  1. Hold the dumbbells with both hands.
  2. Stand shoulder width apart and the core locked into place.
  3. Lift your heels and walk on your toes until you hit the target reps.

Representative:12-15

Sets:2

7th Downward dog

  1. Place your palms on the floor and do an inverted V stance
  2. Make sure to keep your back straight and the core engaged.
  3. Touch the floor with your heels and feel the stretch in your calves. Raise your hips as high as possible.

Representative: 12-15

Sets: 2

8th. Skipping rope

  1. Stand on your toes
  2. Hold the ends of the rope in your hands
  3. Swing the rope from back to front. Jump and let the rope out from under your feet. Keep doing this until you have completed the repetitions.

Representative:30-40

Sets:3

9. To run

Running, walking, and hiking are excellent calf strengthening exercises. Running helps build strong muscles and build strong bones as it is a stressful exercise. Running also improves cardiovascular fitness and burns many kilojoules.

TIP: Warming up the legs is always recommended. Start slowly and be consistent as you add running to your exercise routine.

Run according to your capacity and increase the distance over time.

01 Apr
Blog

Most Effective Exercises to Lose Belly Fat

Most people long to find the best ways to burn fat instantly. Regardless of which tips and tricks they try, they always have the same fat weight. Obviously, losing belly fat is quite a challenge, but you can turn it into a cake with the right techniques.

Today we are going to help you find the most practical and easiest exercises to lose belly fat instantly. Let's get into that now!

Turkish getting up

Hold a kettlebell in both hands and lie on your feet. Roll onto your back and push the kettlebell up with both hands. Continue until the weight is stable on the loaded side. Now let go of your free arm and leg at a 45-degree angle. Slide the heel of the loaded side closer to your butt.

Now hit the kettlebell up with the loaded arm and roll it onto your free forearm. Do not shrug your shoulder towards your ear. Make sure your chest stays wide open. Now flatten your elbow on the floor and raise yourself to a sitting position. Weave your front leg backwards. Now try to protect your knees and chin on your hind leg. Also try to straighten your arms. Try pivoting your back knee and holding your back toes on the floor, then take deep breaths. Now get up.

Overhead medicine ball pops

Stand up with your feet hip-width apart. Also, try holding a medicine ball with both hands. Reach over your head with both arms and stretch your body out. Hit the ball forward and down on the floor. Extend your arms toward the floor as you slam, and don't be afraid to bend your knees as you turn around. Squat to pick up the ball, then stand up again.

Running on a slope.

Walk or jog on an incline for five to 10 minutes. Try flying another 10 minutes, then pick up your pace and start running. Spend five minutes running, then drop your rate back down to one run. Continue training with five to ten minutes of jogging and five to ten minutes of running. Try this for at least 30 to 45 minutes for best results. It always works.

Medicine ball burpees

Stand with your feet shoulder-apart and hold a medicine ball in both hands. Pull the ball over your head and hit it on the floor as hard as you can. Hold on and sit back on your bum while you strike. Now, when you turn around, try to bend your knees. Put your hands on the floor outside of your feet and jump back into a plank position. Align your body. Then hop back on your feet and make it look like you're crouching. Now hold the ball again and push it over your head. Stretch your body and stand tall. Repeat the workout for the best exercises.

Russian twins

Sit straight on the floor and bend your knees. Also, keep your feet off the ground. Hold the medicine ball with your hands at chest level. Lean back with a long and high back. Also, keep your torso at a 45-degree angle and keep your arms just inches from your chest. Now turn your upper body to the right and take a break. Also, try to squeeze your right oblique muscles. Then turn your torso to the left and take a break.

frequently asked Questions

1. Can I lose weight by jogging or yoga?

Yes. Both yoga and jogging are effective methods of burning body fat. You can also try adding a daily diet to your eating routine for the best results right away. It works like never before.

2. How can you burn calories faster by spreading out?

Try adding jumps to your sprawl exercise to burn plenty of calories. It works like magic for everyone.

3. Are these workouts helpful?

Yes. All of these exercises for losing belly fat are exciting and helpful. You can run them to learn more.

30 Mar
Blog

Effective Fitness Requires an Intuitive Mindset

The key to effective fitness and training is knowing yourself. The power of introspection enables you to develop a deep understanding of everything that you will learn on your journey.

Danny Kavadlo is an authority on calisthenics and fitness with his brother Al Kavadlo.

As he puts it, “It's important to understand that even with a final program, you should always be ready to improvise. Nobody you've ever met can make an accurate program. There will always be a need for intuition in training. "

In other words, it's up to you to figure out what works.

The enthusiast and the occasional trainer

The world of fitness is an automatic filtering machine that separates enthusiasts from casual trainers. This separation does not mean discrimination, but it is just the way it is.

The enthusiast and the casual trainer don't think the same thing, they don't live the same thing, and most importantly, they don't have the same beliefs.

Here's an example: An occasional trainer will always look for motivation around them, but in the case of Al and Danny:

They say, "F ** K motivation. Everyone can train if they are motivated! It works when you are NOT motivated, which leads to success. It's the same professionally. "

The rules of the game are pretty simple; You have to show up and invest your time. Another level of discipline and strength that perfectionists seek is called true strength. Danny and Al describe true strength beyond the physical.

This statement is not intended to discredit those people whose goal it is to look good or to do what is necessary to be healthy.

However, by 2021, the true meaning of the words strength and health has evolved into a crude and philosophical form.

If reading this still doesn't inspire you, this is where you should go. Danny describes physical strength as follows: “For me, true physical strength is the ability to move freely in this world. It is both pound for pound strength and absolute strength. A combination of strength, balance and mobility. "

While many of us may not include balance or mobility in our training, those aspects are certainly part of the equation when it comes to long-term fitness.

Challenge your strength

For us, strength building isn't just about lifting heavy weights, running ultra marathons, or scoring the most points. It's about self development and the desire to move beyond your limits to see how far you can go.

It's about accepting the challenge ahead and taking it in as a lesson. Hence, no program can change your life. You have to adapt it to your own needs and situations.

Regular exercise or training is essential. It regulates your blood circulation, eliminates toxins in your body, and helps you clear your mind. However, if you are willing to go deeper and immerse yourself in the mindset, you will learn so much more about yourself and develop more than just physical strength.

According to Danny, "I would also include spiritual strength, emotional well-being, compassion and a willingness to help others, and be physically adamant."

Unfortunately, the future of the fitness industry may be uncertain right now. Many people view it as a luxury when it should actually be an essential business.

Danny Kavadlo says, “While I am saddened by the devastation in the industry, I am more saddened by the general health devastation these mandates bring: children out of school, depression, domestic violence, suicide, alcoholism and substance abuse. People need to exercise now more than ever and, ironically, it is advised against in the name of health. "

If you're reading this, I hope your next steps are to sign up for the gym, spend an extra hour each day researching your health, or get creative with your regular programs to test yourself . You may not need a gym to do this.

Al Kavadlo adds: “We do not discourage it! In fact, Danny and I talked about the virtues for years without going to the gym! Anyone who thinks they can't work out without a gym is crazy! You don't need a lot or nothing to get in shape! "

Danny and Al Kavadlo's book, Get Strong, focuses on explosive calisthenics. It's an amazing guide that will help you develop strength, agility, and combat-ready reflexes using only your body weight.

If you are already fairly fit and have no problems with pull-ups, Danny suggests, "At least ten rigorous pull-ups before you start building, but each case is different."

Training my body to build muscle has completely changed my perception of body mechanics and the exercise regime. It's been enjoyable and I hope you get the same value or even more than what I won.

First of all, remember to breathe.

Al says, "It is recommended that you exhale when doing the negative phase of an exercise and inhale."

Breathing exercises not only help you activate your core, but also help you recover.

12