28 Mar
Blog

Muscle Strength Exercises | Body Transformation

Muscle strength exercises are undoubtedly a way to increase your overall strength in the body. It helps your muscles develop strength by doing intense workouts. Bodyweight exercises, squats, and running are some of the best activities that fall under this category.

If you are someone who loves workouts like this why are you waiting? Let us support you immediately with muscle-strengthening exercises!

What are muscle strength exercises?

The best muscle strength exercises allow your muscles to gain strength through various strength training sessions. While many people think it's the same as muscle endurance, there is a massive difference. In contrast to muscle endurance, where you have to do the same workout for a long time, you have to lift heavier weights in strength training.

It helps build a strong body by increasing the strength in the muscles. Muscle strength training also helps with stability, balance and flexibility for the best experience.

The best muscle strength exercises for you

Modified push-up

  • Lift your feet off the floor.
  • Make sure the neck, head, and spine are neutral as you bring your body lower toward the floor.
  • Now gradually return to the starting position.

Jumping Jacks

  • Stand with your feet shoulder-width apart. Your arms should be close to your body.
  • Jump back and stretch your feet out as far as possible.
  • Now also try raising your arms above your head to clap your hands together.
  • Jump back to the starting position.
  • Do2 to 3 sets with 15 to 30 jumps.

Squats

  • Stand with your feet wider than the hip distance.
  • Gradually bend your knees to crouch.
  • Stop in position before returning to the starting position.
  • Do 2 to 3 sets of 8 to 12 reps.

Stomach cramps

  • Lie on your back with your fingers crossed.
  • Now bend your knees and bring your feet in contact with your lower back.
  • Take a short break before returning to the starting position.
  • Do 2 to 3 sets of 8 to 12 reps.

Forward lunges

  • Take a large step forward with one leg while standing straight. Bend your knees to a 90 degree angle.
  • Lower the other leg too until it touches the floor.
  • Go back to the starting position.
  • Switch your legs with each repetition.

plank

  • Get into a push-up position and lie face down on the floor.
  • Put your weight on your forearms and toes. Make sure you keep your body off the ground.
  • At this point, your body should be in a straight line.
  • Hold this position for a few seconds.
  • Do 2 to 3 sets, resting for every minute in between.
frequently asked Questions

1. Are these exercises safe to perform?

Yes. All activities are to be carried out safely. If you follow the directions correctly, you can complete the exercise with minimal effort.

2. Do I need a professional trainer?

No. You don't need a professional trainer as these are workouts for beginners. You are also risk free. However, if you want to ensure the safety and convenience of these workouts, a professional trainer is not a bad idea.

3. Is swimming part of muscle strength training?

Yes. Swimming is an essential part of muscle strength training. You can also incorporate it into your fitness routine.

4. How do I do bicep curls?

  • Stand with your feet shoulder-width apart. Your knees should also be slightly bent.
  • Put your arms next to your body with your palms facing up.
  • Pull your elbows toward your body as you increase the weight.
  • Now take a few seconds and lower your hand to the starting position.
  • Repeat the workout in 2 to 3 sets of 8 to 12 repetitions.
The final result

Muscle strength training is an unquestionable way to strengthen your muscles, gain strength for the body and reactivate your muscles. If you do these exercises on a daily basis, a lot can change over time. So make sure you incorporate them into your daily fitness routine for the best workout experience ever. We promise; you will not be disappointed.

20 Mar
Blog

14 Best Dumbbell Exercises That You Need To Try

Arms and upper body training are essential for your body. Often, however, people tend to skip upper body workouts, especially arm exercises, in order to strengthen their lower body and abs as they are people's main goal. Most of the time, the upper body and arms are neglected.

I think one of the best pieces of equipment for guns is dumbbells. They are easy to use and do not put as much strain on your body as the barbell. You also have a wide variety and unlimited choices of exercises to do. It never gets boring because you are using dumbbells and you can do different exercises and change them every day if you want.

Another advantage of the dumbbell is that you can keep it in the smallest of spaces in your house and not even know it is there. However, the other equipment from the gym is more difficult to place in your house because it takes up a lot of space. Additionally, dumbbells can be an efficient piece of equipment to use when your gym is off or you can't go there due to important work you've come across. So you can train with dumbbells in your house without any problems or restrictions.

Hence, we're going to look at some of the best dumbbell exercises for strengthening your arms and upper body, and some of these exercises will allow you to exercise your whole body as well.

  1. Bench press
  • Hold two dumbbells in each hand and lie down on a bench facing the ceiling.
  • Now bend your arms so that your dumbbells are over your chest.
  • Raise your hands and dumbbells above your chest and straighten your arms until your elbows click into place.
  • Try not to touch the dumbbells so that each arm is pulling its weight and the dumbbells are not resting on each other.
  • Stay there for 5 seconds, then bring the dumbbells back towards your chest.
  • Repeat this as many times as possible.

2. Triceps kickback

  • Stand with your back straight and hold a dumbbell in each hand.
  • Now bend your knees and arch your back, pivoting your hips until your torso is almost parallel to the floor.
  • Your back and neck should be straight, your hands should curl up towards your shoulders, and your dumbbells should almost touch your shoulders.
  • Now try to keep your upper arm stiff and swing both hands back until your elbows are locked.
  • Stay there for 5 seconds and then roll back your biceps and bring your dumbbells to your shoulders.
  • Repeat this exercise as often as possible.

3. Bicep curl

  • Stand with your back straight and hold a dumbbell in your right hand.
  • Keep your hand by your side and rotate your palms forward.
  • Now bend your elbows, lift the dumbbells, and roll them towards your shoulders.
  • Stay there for 5 seconds, then let your hands reach back to the starting position.
  • Repeat this exercise as often as possible.

4. Lateral elevation

  • Stand with your back and neck straight.
  • Hold a dumbbell in each hand. Your palms should be facing inward.
  • Now raise both hands and lift the weights sideways until your arms are parallel to the floor.
  • Stay there for 5 seconds and then slowly lower your hands.
  • Repeat this exercise as often as possible.

5. Shoulder press

  • Stand with your back and neck straight.
  • Hold a pair of dumbbells in your hand.
  • Your dumbbells should be right over your shoulders. That said, your elbow should be bent towards your shoulders.
  • Now raise your hands and rotate your palms outward and forward.
  • Raise your hands until your elbows click into place and your arms are straight.
  • Stay there for 5 seconds and then slowly return to your starting position.
  • Repeat this exercise as often as possible.

6. Lying dumbbell fly

  • Sit back on a bench with your feet flat on the floor.
  • Hold two dumbbells across your chest. Your palms should be facing inward.
  • Now raise your dumbbells until your arms are straight and your elbows are locked.
  • Stay there for 5 seconds and then slowly bring your dumbbell to your chest.
  • Repeat this exercise as often as possible.

7. Bent over row

  • Stand with your back straight and hold a dumbbell in each hand.
  • Now bend your knees and arch your back, pivoting your hips until your torso is almost parallel to the floor.
  • Your back and neck should be straight, your hands should curl up towards your shoulders, and your dumbbells should almost touch your shoulders.
  • Now stretch your hands down and swing the dumbbells in the air until your arms become straight.
  • Stay there for 5 seconds and then roll back your biceps and bring your dumbbells to your shoulders.
  • Repeat this exercise as often as possible.

8. Gluteal bridge

  • Lie on the floor and look up at the ceiling.
  • Bend your knees and place your feet flat on the floor.
  • Now place a dumbbell on your lower abdomen and hips.
  • Hold the dumbbell with your hands to prevent it from falling.
  • Now lift your back and hips off the floor so that your neck, shoulder, back, hips, and thighs form a straight, sloping line.
  • Stay there for 5 seconds and then slowly lower your body to the floor.
  • Repeat this exercise as often as possible.

9. Swing one arm

  • Stand with your back and neck straight.
  • Hold a dumbbell in your right hand.
  • Your legs should be shoulder-length apart and the dumbbell should be placed between your legs at arm's length.
  • Now swing the dumbbell upwards in a gentle movement until you are almost above the level of your forehead. Then take it back and extend it from between your legs.
  • Repeat this exercise as often as possible.
  • Switch hands for a full set.

10. Russian twist

  • Sit up straight with your back and neck straight.
  • Your knees should be bent and your feet should be flat on the floor.
  • Take a dumbbell in each hand.
  • Now turn your torso to the right and bring the dumbbells to the right as well.
  • Return to your starting position, then gradually move your torso to the left, bringing the dumbbells to the left.
  • Return to your starting position.
  • Repeat this exercise as often as possible.

11. Lunge steps

  • Stand with your neck and back straight.
  • Take a dumbbell in each hand. Your palms should be facing inward.
  • Now bend your only knee and take a large step forward until the thigh of that leg is parallel to the floor.
  • The knee of the hind leg should bend a little, but not touch the ground.
  • Stay there for 5 seconds and then return to your original standing position.
  • Repeat this exercise as often as you can.

12. Weighted sit-ups

  • Lie on the floor and look up at the ceiling.
  • Your knees should be bent and your feet should be flat on the floor.
  • Hold two dumbbells in your hands and keep your hands extended upward with your elbows locked.
  • Now, just like you did when you grind, lift your body off the floor and bring it to a sitting position. Your hands are still held up.
  • Stay there for 5 seconds, then lie back down with your hands still in the air.
  • Repeat this exercise as often as possible.

13. Calf raises

  • Stand with your neck and back straight.
  • Hold two dumbbells in each hand with your palms facing inward.
  • Now lift both ankles off the floor until you are on tiptoe.
  • Stay there for 5 seconds.
  • Return to your starting position.
  • Repeat this exercise as often as possible.

14. Triceps Extensions

  • Stand with your neck and back straight.
  • Hold a dumbbell in one hand.
  • Now raise your arm up until your elbow is locked. The palm should be facing up.
  • Now bend your elbows as you slowly lower the barbell behind your head towards your other shoulder.
  • Stay there for 5 seconds and then return to your starting position.
  • Repeat this exercise as often as possible.
17 Mar
Blog

10 Best Bodyweight Exercises To Build Your back

Bodyweight exercises have been making the rounds for quite some time because of their excellence and potential. In the world of fitness, these exercises have largely contributed to this. So they have come to be known as the holy grail of all workouts. What's even better is that these workouts are simple, effective, and give instant results.

Since we talked about these exercises in depth on our previous blog, now we're going to help you explore the 10 best bodyweight exercises for your back!

Gluteal bridge

  1. Lie on the floor with your hands open near your hips for balance.
  2. Now try to slide through your heels and tighten your glutes. Something like this will help you get your butt off the floor.
  3. Raise your hips until your shoulder, hips, and knees are in line.
  4. In slow motion, keep your abs busy and lower them to the floor.
  5. Repeat the workout.

Row of planks

  1. Start in a plank position.
  2. Raise one arm and row your elbows in a rowing motion. Now try to bring your arm down.
  3. Repeat the workout on the other end.
  4. Switch between both sides in 30 to 60 seconds.

Pull-up

  1. Hold the bar with your hands shoulder-width apart. Make sure your palms are facing your body.
  2. Try to keep your lower body still. Make sure you use your core and top strength well enough.
  3. Pull your body until your chin is over the bar. Make sure you do this with the help of your back muscles.
  4. Now go back down.
  5. Repeat the workout.

Cobra pose

  1. Lie face down on the floor. Spread your hands on the floor and tuck your elbows into your body.
  2. Press your hips and legs firmly into the floor. Also, squeeze your hands to lift your torso.
  3. Hold this position for 15 to 30 seconds.
  4. Now try to repeat the workout in 3 to 5 repetitions.

T-Superman

  1. Lie on your chest on the floor. Extend your arms on the floor to form a T. Your body should be straight.
  2. Now squeeze your glutes and lower your back to raise your arms. Now, be sure to also press your upper back to raise your arms.
  3. Hold for a few seconds and return to the starting position. Make sure you don't drop your arms or legs.
  4. Repeat the workout.

Wide grip push-up

  1. Start in a push-up position. Keep your hands outside of your chest. Make sure your spine is straight at this point.
  2. Now bend your elbows to drop your chest down and press your back down.
  3. Squeeze your chest to get back to the starting position.
  4. Repeat the workout.

Four-legged stands up

  1. Get on all fours.
  2. Extend your right arm forward and your left leg back while keeping your back straight.
  3. Hold this position for about three to ten seconds, then lower it down to takeoff.
  4. Repeat on the other end.

Pull lying down

  1. Start in the superman position.
  2. Lift your arms and chest off the floor.
  3. Pull both arms back toward your ribs and keep your elbows up to form a W shape.
  4. Extend your arms again and lower your body to the floor.
  5. Repeat the workout in 10 repetitions of 3 sets.

Tape pulldown

  1. Secure the tape in a door frame.
  2. Now stretch your arm and hold the band.
  3. Tense your core and squeeze your glutes together.
  4. Pull down your lat muscle and keep your elbow straight. Make sure your hand is at waist level while exercising.
  5. Go back to the starting position.

Inverted line

  1. Hold the handles of a pole with your palms facing each other. Make sure your elbows are on your sides. Your weight is in your heels. Now sit back to form a straight line.
  2. Get down from the bar, then pull your back and biceps back to the starting position.
  3. Now try to repeat the workout in 3 sets of 5 to 8 repetitions.

frequently asked Questions

  1. Are These Back Weight Exercises Helpful?
    Yes. These exercises will be helpful to you.
  2. Do I also have to concentrate on my diet?
    Yes. If you can also focus on your diet, this is good for you.
09 Mar
Blog

7 Best Plank Exercises to gain the body of your dreams

In the midst of all the other bodyweight exercises, plank training is gaining popularity every day. The practicality of this training sets it apart from the crowd. What's even better is that this exercise will help fitness freaks get accurate results in a minimal time frame

Whether you want to train your abs or activate your core, this workout is all you need. Let us help you discover the seven best home plank exercises to change your fitness game forever!

Seven Best Plank Workouts to Do at Home

Each of these exercises are easy to perform. All you have to do is follow the instructions correctly. We promise; You will get results in no time.

Side plank

1. Lie on your right side and straighten your leg. Make sure your feet are on top of each other. Now bring your right elbow under your right shoulder with your forearm pointing away from you. Make sure you create a fist. Also, keep in mind that your pinky finger is touching the floor.

2. Keep your neck straight and exhale. Now get involved with your core.

3. Try lifting your hips off the mat. Something like that leaves the support only on your elbow and the side of your right foot.

4. Remain in this position for a few seconds. 5. Repeat the workout on the other side.

Plank with leg raises

1. Pull yourself into a plank position. Now support your abs and forearms.

2. Activate your glutes to lift and hold one of your feet a few inches above the floor.

3. Do at least ten exercises with one leg.

4. Repeat the workout at the other end. 5. This is the best ab workout you can try at home.

Plank knee tap

1. Step onto a forearm plank with your feet hip-width apart. Your elbows should also be shoulder width apart.

2. Now make a straight line from your shoulders to heels. Now gradually tilt your pelvis forward and keep your hips steady. Now bend both knees towards the floor.

3. Try pausing for a few seconds and then straightening your leg again.

4. Repeat the workout for 30 to 60 seconds. 5. Do the workout in 10 to 12 repetitions.

Straight arm plank

1. Get into a push-up position.

2. Bring your feet close together and straighten your legs. Make sure the weight is on your toes. Hence, your body should be straight from head to toe.

3. Now contract your abdominal muscles and squeeze your glutes together to keep your body taut.

4. Hold this position for 30 seconds to a minute. 5. There is a potential ab workout to try at home.

Turn knee plank

1. Assume a straight plank position.

2. Keeping your shoulders still, tilt your lower body to the left and bring your right hip on the floor. Now return to the center.

3. Now turn your lower body to the right. So bring your left hip to the floor. Now go back to the center.

4. Now bring your left knee towards your right elbow. Hold this position for a few seconds. Go back into a plank.

5. Now move your right knee towards your left elbow. Hold on to this position and step back onto a plank. 6. Do this for 10 to 12 repetitions.

Resistance band plank

1. Get a resistance band and wrap it around both of your wrists. Now move your shoulders over your wrists in a plank position.

2. Make sure you are in a straight line from head to toe.

3. Now try to stretch your left hand as far as possible. Hold this position and bring them back shoulder-width apart.

4. Now repeat the step at the other end. 5. Alternate between 8 and 10 repetitions for 30 to 60 seconds at a time.

Sideboard with twist

1. Get into a side plank position.

2. Push through your right forearm to lift your hips up. Bring your left arm towards the ceiling.

3. Now shovel your left arm under your body. Something like that just turns your shoulders to the floor.

4. Bring your left arm back up and repackage your shoulders. 5. Repeat steps 8 to 10 reps for 30 seconds.

frequently asked Questions

1. Are the workouts effective?

Yes. If you follow the instructions carefully, you will get results soon.

2. Do these exercises improve posture?

Yes, they do.

3. Am I at risk of injury during these training sessions? Not at all!

06 Mar
Blog

The 15 Best Bodyweight Exercises to Ace Your Fitness

Body weight exercises are a mass favorite for their humorous benefits. For starters, they offer coordination, flexibility, stability and endurance during training. Plus, you don't need any equipment to perform them. What's even better is that you can practice these workouts without going to the gym every day.

Discover with us the 15 best home weight workouts to instantly improve your fitness game!

Bodyweight exercises are simple, effective, and give instant results. You increase the energy level and get fit immediately. That's why most fitness freaks like to start doing these workouts every time. All you have to do is maintain your body weight in order to perform these exercises. This also means that the risk of injury is minimal.

So if you are a beginner and you are worried about the workout, don't worry. Almost all of these exercises will suit you too!

1. Squats

  • Stand with your feet parallel. You can also stand with your feet facing each other at 15 degrees.
  • First, bend your hips and knees until your thighs are at least parallel to the floor.
  • Your heels shouldn't be off the ground.
  • Push through your heels to get back up.
  • This is the best beginner workout that you can do at home.

2. Push-ups

  • Get on all fours and place your hands a little wider than your shoulders.
  • Extend your arms and legs.
  • Lower your body until your chest is almost touching the floor.
  • Pause and then back.
  • Repeat the workout.

3. Last

  • Start in a push-up position.
  • Jump forward and let both legs return next to your hands.
  • Go back to the starting position.
  • Massively helps your lower body by pumping blood to almost all parts.

4. Skater hops

  • Start from the left and then jump to the right. Make sure you go as far as you can.
  • Sit back on your right foot and try not to touch the other.
  • Now repeat the step to land on the other foot.
  • It is undoubtedly an exercise done at home.

5. Burpee

  • Start in a low squat position.
  • Now kick your feet back into a push-up.
  • Do a push-up and bring your feet back to a crouch.
  • Jump up as far as you can and get back into the push-up.
  • It's one of the best beginner exercises to get started.

6. Arm circles

  • Extend your arms at your sides and stand tall. Make sure your arms are perpendicular to your torso.
  • Now make clockwise circles about 1 foot in diameter for about 20 to 30 seconds.
  • Now reverse the movement.
  • Fortunately, it's the easiest to do. So any beginner can get started with this without even thinking about it.

7. Frozen V-Sit

  • Lie on the floor with your arms and legs outstretched. Your hands and legs should be off the floor.
  • Begin the workout by lifting your torso while your legs come down to your feet.
  • Hold this position for about ten seconds.
  • If you are craving those packs of 6, this is the way to get it!

8. Step-up

  • Get a bench and put your right foot on the surface.
  • Make sure your right leg is straight.
  • Return to the starting position.
  • Repeat for ten to twelve repetitions on each side.
  • This is another potential workout for beginners.

9. Donkey whips

  • Start on all fours and lift your right leg behind you.
  • Now bring your right leg to the right side and then back to the center.
  • Repeat on the other end.

10. Dips

  • Hold the dip bars with your palms and straighten your arms.
  • Now lower until your elbows are on the right side. Make sure they don't flare up.
  • Get up again and repeat the workout.

11. Forward lunges

  • Stand up. Make sure your feet are together.
  • Now take a massive leap forward with your right foot. Bend your right leg until your front thigh is parallel to the floor. Your back knee should barely touch the floor.
  • Now push through your back front heel and stand up again.
  • Repeat on the other side.

12. Sit-ups

  • Lie on the floor and bend your knee.
  • Put your hands behind your head and contract your core as you lift your torso.
  • Lower yourself and return to the starting position.
  • Repeat the workout for the best experience.

13. Fire hydrant

  • Start exercising on all fours.
  • Now lift your right leg to the side and keep your knee bent. Your knee should be at hip height.
  • Lower yourself down and move your knee across the floor.
  • Repeat on the other side.

14. Handstand wall walk

  • Stand in a handstand position with your feet against the wall.
  • Move your hands forward and walk down the wall until you are all the way down.
  • It's a fun exercise to do at home.

15. Trunk twists

  • Start on a high plank and attack your core.
  • Your left knee should come under your body towards your right elbow by twisting your torso slightly.
  • Repeat training on alternate ends.

frequently asked Questions

  1. How long does it take to see results?
    People who exercise daily and eat healthily can see results within six months. However, there may be times when you notice changes within at least three months.
  2. Can women do body weight training?
    Of course! Both men and women can build strong muscles through daily exercise.
  3. Do I need a trainer for this?
    Not really! A guided tutorial and the instructions listed above are enough for you.
19 Feb
Blog

Quadriceps Muscles: Structure, Functions, Exercises

We tend to use our hamstrings for everything: sitting, standing, walking, jogging, running, etc. However, somehow we don't even know the name of the muscles we use every day. The muscles in our thighs are collectively known as the quadriceps muscles, which are commonly known as quads. These quadriceps femoral muscles are the largest, strongest, and meatiest muscles in our body. They are located in the front and sides of the thigh bone (femur). They form vastus lateralis, vastus medialis, vastus intermedius and rectus femoris.

Very little attention is paid to these quadriceps muscles relative to the tremendous amount of work they do. Hence, in this article we will learn the structure of the quadriceps muscles, their functions, the need to strengthen them, the pain people experience due to these muscles, and ways to strengthen them.

Structure of the quadriceps muscles:

The quadriceps are made up of the following four muscles:

Vastus lateralis:

  • It is the largest muscle among all quadriceps muscles.
  • It is located on the lateral side of the femur, the outer part of the thigh.
  • It connects the femur with the patella (kneecap).

Vastus Medialis:

  • It is located in the inner (medial) part of the thigh.
  • It's a teardrop-shaped muscle.
  • It also connects the femur to the patella.

Vastus Intermedius:

  • Is the deepest of the quadriceps muscles.
  • It is located between the vastus lateralis and vastus medialis muscles.
  • It is impossible to see this muscle without dissecting the rectus femoris.

Rectus Femoris:

  • It connects the hip bones to the kneecap.
  • It covers most of the other quadriceps muscles.
  • It is located in the middle of the thigh and above the vastus intermedius.

Functions of the quadriceps muscles:

  1. These muscles help a person with everyday tasks that humans take for granted, such as sitting, standing, climbing stairs, squatting, running, jogging, cycling, etc.
  2. They also help with stretching the lower leg from the knee.
  3. The rectus femoris muscle helps flex the hip when it is attached to the ilium.
  4. The vastus medialis stabilizes the kneecap.

Need to strengthen the quadriceps muscles:

As we have seen, these muscles enable us to perform many basic activities in a person's life. However, these muscles are prone to tearing, injury, strain, or even fracture. This can make our daily activities seem problematic. Some common injuries that affect a person's quads include:

  1. cramps
  2. Tendinitis
  3. Muscle strain or pull
  4. Meralgia Paresthetica
  5. Dislocation of the kneecap
  6. Iliotibial band friction syndrome
  7. Patellofemoral Stress Syndrome

Therefore, the muscles need to be strengthened so that we can work without pain.

Best Exercises To Strengthen The Quadriceps Muscles:

Squats:

  • Stand up straight with your feet shoulder-length. Keep your hands in front of you, straight out or on your hips or by your sides.
  • Push your hips back to look like you are sitting in a chair with your spine upright and your chest up.
  • You should feel a stretch in your thighs, stop when your thighs are parallel to the floor, and stay there for 2-3 seconds.
  • Return to your starting position and release the stretch.

Side lunge (side lunge):

  • Stand straight with your legs; When you are apart, your hands should be folded towards each other.
  • Shift all of your weight onto your right leg as you flex it. Your left leg should stretch subwords.
  • You should feel a stretch in your inner thigh.
  • Stay there for 2 seconds and then return to your starting position.
  • Repeat with the other leg.

Reverse lunges:

  • Stand in your side profile and fold your hands together.
  • Take a big step back with your right leg and try to touch the floor with your right knee.
  • Stay there for 5 seconds and return to the starting position.
  • Repeat with the other leg.

Single leg raises:

  • Lie on your back with your legs straight in front of you and your hands by your side.
  • Keeping the other leg straight, lift your right leg up, making a 45-degree angle with the floor.
  • Your raised leg should be straight at the knee as well.
  • Keep your leg lifted for 10 seconds and return to your starting position.
  • Repeat with the other leg.

Crouch jump:

  • Stand up straight with your feet shoulder-length apart and your hands clasped in front of you.
  • Squat down until your thighs are parallel to the floor.
  • Stay there for 2 seconds and then jump up with your feet.
  • Gently borrow back with a small bend in your legs.

Wall slides:

  • Stand up straight and press your back against the wall with your shoulder-length feet.
  • Gradually bend your knees to form a 45-degree angle.
  • Stay there for 15 seconds and then return to your starting position.

Now, you have a whole list of quad workouts that can help you strengthen your quadriceps muscles and relieve your pain. However, you need to keep in mind that regularity and discipline are important in exercising these quadriceps muscles.

Although you won't see results in two days or a week, you will see results in a month. Also, try to do each of these exercises regularly for 5 minutes. However, at the same time, remember to be gentle with your body so that you do not experience pain while exercising these quadriceps muscles.

16 Feb
Blog

Top 5 Chest Muscle Exercises For You To Try Out

Building strong pecs can seem almost impossible if you don't know how to press the right buttons. However, the right type of exercise can change the game for you and transform your body like never before. If you've tried almost every exercise online and still haven't got any results, then there's nothing to worry about.

Today we're going to help you unleash the top five chest muscle exercises to try. They will help you look like your favorite celebrity. we promise!

1. Cable crossing bent forward

Cable crossing bent forward

If you are a beginner and hope to find something that is easy for you to play, we are here with your good news. The forward curved cable crossover is for people like you who can't do hard workouts. You must stand while doing this exercise. Let us show you how to do the exercise.

For starters, you'll need to attach the single-grip cable to either side of a pulley. Make sure they are in a low position. Now stand with your legs shoulder-width apart and lean forward slightly. Move your arms up and down. Make sure you breathe out during this movement. Now lower your arms in a controlled manner until they are at your sides. Repeat the steps for best results.

2. Dips

dips

Dips are the perfect upper body exercise to exercise regularly. All you have to do is follow the instructions carefully for the best experience. We promise; It will not fail to work wonders for you in need.

First, hold the parallel dip bars and lift your body. Now keep your elbows straight at this point. Your head should be in one line. Your wrists should also match your forearms. Bring one leg over the other to stabilize the lower part of your body. Now exhale and bend your elbows to lower your body. Keep your elbows near your sides. Your legs should be directly under your body to avoid swinging. Now lower yourself until your elbows are at a 90 degree angle and your upper arms are parallel to the floor. Keep your wrist straight. So, stop and straighten your elbows by pressing the bars with your hands. Once this is done, you can return to the starting position.

3. Bench press with the barbell

Bench press with the barbell

The barbell bench press is one of the most effective workouts of all time. You need to do the exercise and get results right away.

Position yourself on the bench with your feet on the floor. Your back should be flat at this point. Hold the barbell with your palms facing up. Your thumbs should be wrapped around the bar. Move the bar to the starting position. Now position the bar over your chin and keep your elbows and wrists straight. Inhale and gradually lower the bar until it touches your chest under your armpits. As you lower yourself, extend your elbows slightly. Finally, exhale and push the bar up. Repeat the exercise for the best benefit.

4. Squeeze the chest

As the name suggests, chest squeezing is the best exercise for you to work out in need. Training is also easy and convenient. So you don't have to worry about anything.

For starters, you need to adjust the chest press bench. Your feet should be on the floor. Hold the handles and exhale as you squeeze them. Make sure your arms are straight too. Keep your elbows slightly bent. As you inhale, gradually pull the bars toward you and let the weights come down. Repeat the workout a few times for the best experience possible.

5. Pec deck

Pec deck

The pec deck is a great way to improve your chest muscles. If you are looking for the perfect way to strengthen your body, this could be your ultimate way to do it.

Keep your feet flat on the floor. Make sure it is shoulder width apart.
Now raise your arms until they reach shoulder height. Place your elbows in the center of the pad on the wings of the machine. So, slide the wings together and stop before they touch. Return to the starting position.

The final result

These are some of the best chest exercises. If you want to improve your chest muscles, make sure you get the most out of this article. We promise; it will help you like never before.

15 Jan
Blog

10 At-Home Exercises For Women That Actually Work

With the idea of ​​working from home growing in popularity during the pandemic, don't leave your health program high and dry. Everyone suffers from Schrödinger's disease.

Self-isolation centers on the idea of ​​assuming that you are either keeping the virus from spreading or protecting yourself from infection by avoiding any contact with the external environment.

As necessary as it is to stay indoors and work from home, it is also a good idea to focus on a fat burning exercise program.

Use this time to help you achieve your fitness goals.

Once you are clear about excess body fat and weight problems, here is a list of exercises that make up a fat burning exercise program for working women.

1. The bridge

This exercise acts as an activator for your glutes, hamstrings, and core muscles.

  • Lie on a mat with your knees bent and your back and feet.
  • Lift your bottom off the floor and slowly bring it back to the resting position.
  • Make sure you are using your nuclear power.
  • Do two sets of 10 reps if you are a beginner.

2. Press your knees

It's an exercise that serves as a requirement for push-ups.

  • Lie face down on the floor with your knees touching the floor.
  • Slowly go down and lift your body just before you hit the floor.
  • Make sure your elbows are at a 45-degree angle.

3. Lunge steps

Lunge steps mainly focus on your core and abs.

They help break down extra body fat and are included in the women's clay program. If you want to build stability, this exercise is great for you.

4. Squats

The squat is a prominent exercise program for the lower body.

The most important aspect of any squat workout is making sure your form is correct. Otherwise no visible results will be shown.

5. Crunches

Crunches are the right training plan when it comes to burning off excess belly fat. It takes immense core strength to perform crunches.

If you think crunches are on the more accessible side of the spectrum and you want to step them up, consider adding resistance bands or weights.

6. The plank

It is one of the most conventional exercises in tone programs for women.

This is because the plank helps remove fat evenly from your body without causing stretch marks.

In time, you will be able to make a plank for an extended period of time.

7. Bird dog

  • Lie face forward and knees on the floor.
  • Alternately lift your leg and hand at the same time.
  • You will feel a tingling sensation in your arms and legs.
  • This exercise requires balance and stability.

8. Hip abduction

This exercise is for you if you are not a beginner.

  • Lie on both sides
  • Saying your left hand, slowly raise your right leg while you let the other rest on the floor.
  • Turning back

The exercise helps in toning your hips.

9. Side boards

  • If you want to maintain correct posture and relieve the spine, it's time to pick up side boards.
  • It strengthens the abdominal and back muscles and the best part is that you can practice anytime.
  • However, for the best results you need to be consistent.
  • To perform side boards, straighten your legs and lie on your right side. Keep your feet and hips resting on the floor.

10. Go for the Russian twist

Yes, you heard it right; As the name suggests, it is an effective exercise that you can do at home to help save weight.

  • You need to sit on a floor mat and lean back in a Russian twist until you feel that the muscles in the abdominal area are well stretched.
  • Create a V shape and slowly rotate it from side to side.
  • Make sure you have the correct posture for the best results.

Even if you confine yourself to the four walls of your home, do not let this limitation stop you from pursuing and achieving your fitness goals.

Make sure you are eating right and following an exercise routine to stay fit and healthy.

12 Jan
Blog

Best hex bar exercises to gain mass and strength now

The Hexagonal bar Exercise has long been one of the most underutilized workouts in fitness history. However, they are famous for their incredible benefits that allow people to gain mass and strength instantly. Although this exercise may seem a bit daunting at first, once you get the hang of it, the workout will become a breeze for you.

In this article, we'll help you find the best performance options Hexagonal bar Exercises. You can also learn how to get the most out of it.

What is the Hex Bar Exercise?

The hex bar is a deadlift variation that promises to train the masses and add strength to your body. It's an incredible workout practiced by athletes, body lifters, and weight lifters. These people do it regularly for its benefits. Hex bar exercises are also known as trap bar deadlifts or diamond bar deadlifts. The drop bar deadlift is perfect for improving muscle hypertrophy and general traction. All you have to do is follow the instructions while doing this workout. This way you can avoid injuries and build strength in the best possible way.

The best hex bar exercises to try.

Hex bar exercise is not a cake. However, if you learn how to press the correct keys, you can quickly turn it into an experience for yourself. Today we are going to show you how to do some possible exercises that will bring you the best benefits like never before.

1. Trap bar jump squat

Trap bar jump squat

Hex bar squat is a spectacular method to build explosiveness and strength in the body. All you have to do is load the bar from a deadlift position. Something like this leaves your thighs parallel to the floor. As you look ahead, be sure to keep your back neutral. Quickly explore up as you jump. This way, the ball of the foot finally leaves the ground. Now try to go back to the same place as this will set the flow correctly.

2. One-armed shrug

The deadlift shape of the hex bar is essential for maintenance. With the help of a one-armed shrug exercise, you can comfortably do deep stretches and activate your core. This also affects your overall stability, which improves performance. To do this exercise, you need to turn the bar sideways and pick it up. Then shrug your shoulders and switch sides.

3. Reverse trap bar single leg deadlift

The name may sound like a lot of hard work, but don't worry; it's easy to do. If you want to build a potential Hex bar deadliftYou will benefit from this exercise. This workout mainly focuses on your hamstrings and helps you balance your body properly. In this case, you need to maintain a straight back, keep your hips high, and move your butt backwards. You need to do this on every repetition. Now you can lift your leg behind you. You can also place it anywhere to keep balance.

4. Trap bar increases push up

Trap Bar Elevated Pushup

The Hex bar deadlift can become even more powerful if you perform an elevated push-up with an air-termination rod. With the raised bar levels, you can easily and conveniently perform a push-up. All you have to do is keep your torso straight and go down low enough to feel a slight stretch on your chest. Then try to contract your muscles while pushing up.

5. Trap bar split squat

Trap bar split workout

If you want to build flawless quads, hamstrings, and glutes, this exercise is your ultimate savior. Try the Trap Bar's split squat whenever you want to unlock its potential Hex bar squats for your convenience. For this exercise, you need to make sure that your shins stay as vertical as possible. Then you can try crouching down until your knee is close to the floor. Keep your upper body straight and your face on the horizon.

6. Reeves deadlift

If you want to learn how to incorporate grip strength into your daily fitness routine, Reeves Deadlift can help you do it. The deadlift shape with hexagonal bar is also easy to build with this workout. All you have to do is lift the barbell by holding the actual plates and lifting the weight. Keeping your torso as upright as possible will help you do the exercise correctly.

frequently asked Questions

1 are Hex bar exercises helpful?

Yes, Hex bar exercises are useful. However, you need to follow the instructions to get rid of any complications.

2. Which is the best exercise for squat down the hexagonal bar?

If you want to learn how to a Hex bar squatswho have favourited Trap Bar Jump Squat is perfect for you.

11 Jan
Blog

10 At-Home Exercises For Women That Actually Work

With the idea of ​​working from home growing in popularity during the pandemic, don't leave your health program high and dry. Everyone suffers from Schrödinger's disease.

Self-isolation centers on the idea of ​​assuming that you are either keeping the virus from spreading or protecting yourself from infection by avoiding any contact with the external environment.

As necessary as it is to stay indoors and work from home, it is also a good idea to focus on a fat burning exercise program.

Use this time to help you achieve your fitness goals.

Once you are clear about excess body fat and weight problems, here is a list of exercises that make up a fat burning exercise program for working women.

1. The bridge

This exercise acts as an activator for your glutes, hamstrings, and core muscles.

  • Lie on a mat with your knees bent and your back and feet.
  • Lift your bottom off the floor and slowly bring it back to the resting position.
  • Make sure you are using your nuclear power.
  • Do two sets of 10 reps if you are a beginner.

2. Press your knees

It's an exercise that serves as a requirement for push-ups.

  • Lie face down on the floor with your knees touching the floor.
  • Slowly go down and lift your body just before you hit the floor.
  • Make sure your elbows are at a 45-degree angle.

3. Lunge steps

Lunge steps mainly focus on your core and abs.

They help cut down extra body fat and are included in the women's clay program. If you want to build stability, this exercise is great for you.

4. Squats

The squat is a prominent exercise program for the lower body.

The most important aspect of any squat workout is making sure your form is correct. Otherwise no visible results will be shown.

5. Crunches

Crunches are the right training plan when it comes to burning off excess belly fat. It takes immense core strength to perform crunches.

If you think crunches are on the more accessible side of the spectrum and you want to step them up, consider adding resistance bands or weights.

6. The plank

It is one of the most conventional exercises in tone programs for women.

This is because the plank helps remove fat evenly from your body without causing stretch marks.

In time, you will be able to make a plank for an extended period of time.

7. Bird dog

  • Lie face forward and knees on the floor.
  • Alternately lift your leg and hand at the same time.
  • You will feel a tingling sensation in your arms and legs.
  • This exercise requires balance and stability.

8. Hip abduction

This exercise is for you if you are not a beginner.

  • Lie on both sides
  • Saying your left hand, slowly raise your right leg while you let the other rest on the floor.
  • Turning back

The exercise helps in toning your hips.

9. Side boards

  • If you want to maintain correct posture and relieve the spine, it's time to pick up side boards.
  • It strengthens the abdominal and back muscles and the best part is that you can practice anytime.
  • However, for the best results you need to be consistent.
  • To perform side boards, straighten your legs and lie on your right side. Keep your feet and hips resting on the floor.

10. Go for the Russian twist

Yes, you heard it right; As the name suggests, it is an effective exercise that you can do at home to help save weight.

  • You need to sit on a floor mat and lean back in a Russian twist until you feel that the muscles in the abdominal area are well stretched.
  • Create a V shape and slowly rotate it from side to side.
  • Make sure you have the correct posture for the best results.

Even if you confine yourself to the four walls of your home, do not let this limitation stop you from pursuing and achieving your fitness goals.

Make sure you are eating right and following an exercise routine to stay fit and healthy.

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