21 Mar
Blog

A Guide to Not Just Survive, But Thrive During Menopause

As a man in my late thirties, I'm not an expert on menopause. And I'm probably not the first person Amanda Thebe, the author, thought of reviewing her book: Menopocalypse – How I Learned to Thrive During Menopause, and How Can You Do It, too.

As one of her fellow readers put it bluntly, "Amanda takes the idea of ​​thriving as you go through the menopause shitstorm to a new, super-practical level."

Menopause is not something I will personally go through, but I have several female clients who have gone through or will go through menopause.

It's also something my wife will experience at some point.

When I know about the subject, I can better understand what they are going through. In the past, when I tried to research menopause to find out what my clients were dealing with, I found a limited amount of honest, useful, and practical advice.

Amanda fixes this with her book. It's refreshingly honest. Instead of the textbook-style sterile books or the random blog posts that I previously limited myself to, I now have a far better understanding of what women who are going through menopause have to do.

Amanda writes about her personal experiences with brutal honesty and humor. She describes the confused and frustrating journey from a 43 year old super fit personal trainer to battle with debilitating fatigue, nausea, and extreme mood swings, and how she overcame them.

She explains how she found that changes in diet, exercise, and mental health were key.

By sharing their story, the reader gets a glimpse into life going through menopause. This honest report of your experience during menopause, combined with the latest scientific evidence to support your personal experience, is an invaluable guide.

Menopause isn't a fun topic, but Amanda manages to make you laugh with no filters and no-nonsense humor.

Before reading this book I would have assumed that menopause was something to be survived, suffered and endured, but Amanda's book gives things a surprisingly positive twist.

She shares how she does::

  • lost weight
  • Improved her sleep
  • Digging Depression
  • Found the time and motivation to exercise
  • Revised her diet

She achieved this not only to survive but also to thrive.

She also provides step-by-step instructions for you to accomplish the same thing.

While Amanda's story should give women a sense of hope and certainty about menopause, none of it is sugar-coated.

She's not trying to convince you it's just sunshine and rainbows.

Instead, the proactive, positive steps you can take are all carried out in an open, informed, and funny manner. Making this an essential, informative, and fun guide to thriving through menopause.

20 Mar
Blog

A Guide to Not Just Survive, But Thrive During Menopause

As a man in my late thirties, I'm not an expert on menopause. And I'm probably not the first person Amanda Thebe, the author, thought of reviewing her book: Menopocalypse – How I Learned to Thrive During Menopause, and How Can You Do It, too.

As one of her fellow readers put it bluntly, "Amanda takes the idea of ​​thriving as you go through the menopause shitstorm to a new, super-practical level."

Menopause is not something I will personally go through, but I have several female clients who have gone through or will go through menopause.

It's also something my wife will experience at some point.

When I am informed about the subject, I can better understand what they are going through. In the past, when I tried to research menopause to find out what my clients were dealing with, I found a limited amount of honest, useful, and practical advice.

Amanda fixes this with her book. It's refreshingly honest. Instead of the textbook-style sterile books or the random blog posts that I previously limited myself to, I now have a far better understanding of what women who are going through menopause have to do.

Amanda writes about her personal experiences with brutal honesty and humor. She describes the confused and frustrating journey from a 43 year old super fit personal trainer to battle with debilitating fatigue, nausea, and extreme mood swings, and how she overcame them.

She explains how she found that changes in diet, exercise, and mental health were key.

By sharing their story, the reader gets a glimpse of life going through menopause. This honest report of your experience during menopause, combined with the latest scientific evidence to support your personal experience, is an invaluable guide.

Menopause isn't a fun topic, but Amanda manages to make you laugh with no filters and no-nonsense humor.

Before reading this book I would have assumed that menopause was something to be survived, suffered and endured, but Amanda's book gives things a surprisingly positive twist.

She shares how she does::

  • lost weight
  • Improved her sleep
  • Digging Depression
  • Found the time and motivation to exercise
  • Revised her diet

She achieved this not only to survive but also to thrive.

She also provides step-by-step instructions for you to accomplish the same thing.

While Amanda's story should give women a sense of hope and certainty about menopause, none of it is sugar-coated.

She's not trying to convince you it's just sunshine and rainbows.

Instead, the proactive, positive steps you can take are all carried out in an open, informed, and funny manner. Making this an essential, informative, and fun guide to thriving through menopause.

17 Mar
Blog

The Ultimate Isometric Exercise Guide

The Ultimate Isometrics Manual is a nerds paradise, at least for this nerd. From the point of view of Convict Conditioning author Paul Wade, who was published by Dragon Door, this extensive book of 462 pages offers the most complete possible overview of isometric training.

The Ultimate Isometric Exercise Guide - Reviews, Body Weight Exercises, Isometrics, Functional Strength, Concentric Exercise Only, Contraction

Isometrics is about being easily accessible yet outside of a dedicated group of practitioners, not something that gets a lot of press. It's a shame because isometrics has wide applicability to all strength training populations, including beginners and seniors.

That's because isometric exercises force you to stay on track. By that I mean, they are not like lifting a barbell or dumbbell unless you can over- or under-load an isometric set and the overall risk of injury is much lower than with traditional exercises.

Isometric training is only as effective as the exertion, and the exertion can only be felt if you are properly positioned to create the required tension. That doesn't mean you can't screw up an isometric exercise, but you do need to be pretty motivated to do something wrong.

What is isometric exercise?

Isometric training relies solely on creating tension with concentric contraction of the muscle against an immovable object. This object can be a device like the Isochain, it can be a door jamb, and it can be your own body.

Every discussion about isometry refers without exception to the seminal study by Hettinger and Müller from 1953 (muscle capacity and muscle training). The German researchers found that a single daily exertion of two-thirds of a person's maximum exertion for six seconds at a time for ten weeks increased strength by about five percent per week.

Melody Schoenfeld wrote on these pages that isometry works at a standstill or uses force against resistance without changing the muscle length. For example, hold a curl of biceps at a 90-degree angle for 30 seconds.

Logan Christopher wrote about the legendary strong man Alexander Zass, who was a huge proponent of isometric exercise and believed the secret to isometric exercise was that it stored energy rather than dissipating it and that it enabled him to resist against very strong resistance work to build his stamina.

Zass had little access to weightlifting equipment in his life. He was a strong man who bent bars and broke chains. Bruce Lee was also known for his isometric work, as mentioned in Bruce Lee's 3-Minute Workout by Shane Trotter.

Unpack the secrets of static training

<img load = "lazy” alt=”In 1953, Hetting and Müller conducted pioneering research into isometric training” class=”imagecache-full_width” src=”https://cdn2.omidoo.com/sites/default/files/imagecache/full_width/images/bydate/202103/hettingerisometricexercises.png” title=”Early German Isometric Exam (Hettinger, 1961)” height=”547″/>

Let's get the biggest criticism of this book out of the way: It's a bit of an exaggeration to promote Isochain, an expensive isometric exercise machine that isn't featured here and isn't needed to enjoy this book or develop it any further.

You'd think Paul Wade, the guy who's behind no machine training, would be less inclined to push a machine, but to be honest, his publishers should have addressed that one little mistake of the book better.

To put it in perspective, this e-book costs just under ten dollars and has a lot of great information and exercises that the Isochain doesn't need. I'll be generous and give the Isochain infomercial about 50 pages of overexposure, which leaves about 400 pages of other material.

Otherwise I stand by my nerding-out statement. I have an isometric training reference. I have enough information to make an intelligent decision about its effectiveness, and I have many examples of isometric exercise use.

More importantly, there is enough information here to justify how isometric training can increase weight and reduce the risk of injury.

I asked an older friend of mine, someone who is quite sedentary, to try a series of isometric exercises that I improvised for him during the lockdown while he was working from home, 10 minutes a day. Based on my sample of one, the effects of phenomenal.

Whether it was the 10 minutes a day that were just part of the routine or the actually noticeable gains in strength that he experienced, my friend was sold and actually went the book himself.

Like everything in the fitness industry, there are cycles, fads, and fashions. Isometric exercises are not in vogue or fashionable, but they may require a refresher cycle and require modern appreciation. Paul Wade's book may be all you need to brush up on your isometrics.

15 Mar
Blog

The Ultimate Isometric Exercise Guide

The Ultimate Isometrics Manual is a nerds paradise, at least for this nerd. From the point of view of Convict Conditioning author Paul Wade, who was published by Dragon Door, this extensive book of 462 pages offers the most complete possible overview of isometric training.

The Ultimate Isometric Exercise Guide - Reviews, Body Weight Exercises, Isometrics, Functional Strength, Concentric Exercise Only, Contraction

Isometrics is about being easily accessible yet outside of a dedicated group of practitioners, not something that gets a lot of press. It's a shame because isometrics has wide applicability to all strength training populations, including beginners and seniors.

That's because isometric exercises force you to stay on track. By that I mean, they are not like lifting a barbell or dumbbell unless you can over- or under-load an isometric set and the overall risk of injury is much lower than with traditional exercises.

Isometric training is only as effective as the exertion, and the exertion can only be felt if you are properly positioned to create the required tension. That doesn't mean you can't screw up an isometric exercise, but you do need to be pretty motivated to do something wrong.

What is isometric exercise?

Isometric training relies solely on creating tension with concentric contraction of the muscle against an immovable object. This object can be a device like the Isochain, it can be a door jamb, and it can be your own body.

Every discussion about isometry refers without exception to the seminal study by Hettinger and Müller from 1953 (muscle capacity and muscle training). The German researchers found that a single daily exertion of two-thirds of a person's maximum exertion for six seconds at a time for ten weeks increased strength by about five percent per week.

Melody Schoenfeld wrote on these pages that isometry works at a standstill or uses force against resistance without changing the muscle length. For example, hold a curl of biceps at a 90-degree angle for 30 seconds.

Logan Christopher wrote about the legendary strong man Alexander Zass, who was a huge proponent of isometric exercise and believed the secret to isometric exercise was that it stored energy rather than dissipating it and that it enabled him to resist against very strong resistance work to build his stamina.

Zass had little access to weightlifting equipment in his life. He was a strong man who bent bars and broke chains. Bruce Lee was also known for his isometric work, as mentioned in Bruce Lee's 3-Minute Workout by Shane Trotter.

Unpack the secrets of static training

<img load = "lazy” alt=”In 1953, Hetting and Müller conducted pioneering research into isometric training” class=”imagecache-full_width” src=”https://cdn2.omidoo.com/sites/default/files/imagecache/full_width/images/bydate/202103/hettingerisometricexercises.png” title=”Early German Isometric Exam (Hettinger, 1961)” height=”547″/>

Let's get the biggest criticism of this book out of the way: It's a bit of an exaggeration to promote Isochain, an expensive isometric exercise machine that isn't featured here and isn't needed to enjoy this book or develop it any further.

You'd think Paul Wade, the guy who's behind no machine training, would be less inclined to push a machine, but to be honest, his publishers should have addressed that one little mistake of the book better.

To put it in perspective, this e-book costs just under ten dollars and has a lot of great information and exercises that the Isochain doesn't need. I'll be generous and give the Isochain infomercial about 50 pages of overexposure, which leaves about 400 pages of other material.

Otherwise I stand by my nerding-out statement. I have an isometric training reference. I have enough information to make an intelligent decision about its effectiveness, and I have many examples of isometric exercise use.

More importantly, there is enough information here to justify how isometric training can increase weight and reduce the risk of injury.

I asked an older friend of mine, someone who is quite sedentary, to try a series of isometric exercises that I improvised for him during the lockdown while he was working from home, 10 minutes a day. Based on my sample of one, the effects of phenomenal.

Whether it was the 10 minutes a day that were just part of the routine or the actually noticeable gains in strength that he experienced, my friend was sold and actually went the book himself.

Like everything in the fitness industry, there are cycles, fads, and fashions. Isometric exercises are not in vogue or fashionable, but they may require a refresher cycle and require modern appreciation. Paul Wade's book may be all you need to brush up on your isometrics.

12 Mar
Blog

How To Do Crunches: An All-Inclusive Guide

Crunches have long been the obsession of health enthusiasts. Crunches have become a household name, and everyone knows a thing or two about the classic crunches. These crunches are particularly popular with the abdominal muscle community. It is believed that crunches are one of the best exercises for building abs.

Crunches not only build abdominal muscles, but also provide stability and balance in the body. They also give strength to the muscles. The main target of the crunches is the rectus abdominis muscle and the quads (in the bicycle crunches). In addition, these crunches help reduce body fat and reduce weight.

Now crunches are going to be a boon to the body, as evidenced by the number of crunch benefits highlighted above. Hence, we're going to discuss the best and right way to do the crunches, as one wrong exercise can cause you to pull a muscle or two, which can be painful. Therefore, this exercise must be done correctly.

Step by step instructions:

The following instructions are for the very basic type of crunches. In my opinion, you should practice the basic crunches first and then move on to the other hard crunches.

  1. Start by lying on the floor and looking up at the ceiling.
  2. Your legs should be bent from your knees and your hands should be folded behind your neck. This will help you support your neck and head. This prevents injuries from stretching the neck too much.
  3. You can also cross your hands over your chest, and some people find this posture easier to hold than the one mentioned above.
  4. Now tighten your abdominal muscle area by pulling your belly button towards your spine.
  5. Lift your head and shoulders off the floor and gradually pull your back up as well.
  6. Stand up until you are almost in the sitting position.
  7. Stay there for 05 seconds and then return to your starting position.
  8. However, make sure that you do not relax as the exercise is not over yet.
  9. First, try doing about 10 to 15 repetitions of this exercise, then gradually increase them.
  10. But make sure you don't try too hard. If you experience pain in the abdominal muscles, stop doing this exercise. You can always do it tomorrow.

Common mistakes:

Relax on the floor:

As mentioned above, you shouldn't relax on the floor between exercises as this can release tension from your body, especially your shoulders and abs.

This is not something you want to do. To stop this from happening, do not allow yourself to lie down completely and keep your shoulders off the floor at all times.

To stretch the neck too much:

If you stretch your neck too much during this exercise, it means that you are not doing this exercise properly at all. It means that you are starting this movement from your head and neck instead of your abs. Hence, you may want to keep your neck stiff rather than stretching or pulling it.

Bend your back:

Arching your back during this exercise is a poor option and should be avoided. This can lead to back injuries.

However, it is best if your focus is not on straightening your back instead of focusing on the abs. It's okay if you end up with a natural arch. This will not restrict movement. However, a very high slope is not recommended.

Variations on the crunches:

  • Bike crunches
  • Reverse crunches
  • Vertical leg crunches
  • Crossover crunches
  • Long arm crunches
  • Weighted crunches
  • Cable crunches

How To Do Crunches: An All Inclusive Guide was first published on AnytimeStrength.

03 Mar
Blog

The Ultimate Guide To Chemical Peel Aftercare

As a spa professional, you know that chemical peels are powerful solutions for improving skin texture, hyperpigmentation, and dull skin. To ensure that a client has the best experience and result, it is equally important to provide them with a follow-up treatment plan. Once the scrub is complete, here are some key pieces of advice to give your client to help them feel prepared.

6 follow-up tips for chemical peels

How Eminence Organics Product support team leader Alicia Hawthorne explains, Eminence Organics facial scrubs require no downtime or cause irritation. As a precaution, however, you should continue to advise customers to take care of their skin after the exfoliation. Here are some general skin care tips that you can recommend to customers for the best results.

1. Apply SPF to protect your skin from sun damage

To protect your customer's skin, we recommend applying a product with a sun protection factor of 30 or higher to the skin. Alicia recommends our Eminence Organics Tropical Vanilla Day Cream SPF 40 to hydrate and protect the skin. This SPF 40 mineral protection formulated with vanilla and shea butter protects and revitalizes the skin.

It is important to explain to your client that using an SPF product is mandatory after treatment. After an exfoliation treatment, the skin becomes more sensitive to the sun, which increases the likelihood that heat and exposure to the sun can cause inflammation. In addition to wearing sunscreen, advise your client to put on sunscreen every day for a week, wear protective clothing, and limit sun exposure. When customers go outside, carefully suggest packing an umbrella, large-brimmed hat, and sunglasses.

Note: After using a chemical peel treatment, the skin is more sensitive to the sun. The use of sunscreens with a high sun protection factor is essential and compulsory after the treatment. Advise your client to use sunscreen, wear protective clothing, and limit sun exposure after each treatment and for a week afterwards.

Woman gets a facial

2. Avoid excessive heat

Encourage customers to stay away from environments and activities that generate heat, such as saunas, hot showers, and hot tubs. The same caution applies to excessive exercise for at least two days after a chemical peel.

3. Do not use an exfoliant

Many customers assume that they can get back to their normal skin care routine right away. Since the peeling has removed the top layers of the epidermis, it is important that your clients deviate from their usual routines in order for the skin to heal. Exfoliating is the most important step to avoid after exfoliating, as over-exfoliating can lead to redness or tenderness.

4. Use a gentle cleanser

After the chemical peel is complete, a gentle cleanser like our Stone Crop Gel Wash is a safe option that requires nothing to lather up and rinse off with cold or lukewarm water (without using hot water). For those with even the most sensitive skin, our Stone Crop Gel Wash washes away impurities without drying out the skin. The oil-free extracts smooth skin tone and minimize the appearance of problematic skin. For this step, Alicia advises clients to avoid using washcloths or cleaning equipment, which can cause irritation.

5. Apply a moisturizing serum to the skin

Help your client's skin recover by applying a moisturizing serum that contains antioxidants for youthful looking skin and can soothe red, dry skin. For example, our Stone Crop Serum moisturizes and benefits from green tea while it cures dryness. Also, warn your clients that their skin is feeling drier than usual and recommend home moisturizing self-care products to help soften the skin.

6. Apply a soothing mist

It is a good idea to apply a moisturizing mist as a toner after cleaning the client's skin. Customers can also apply this mist at home. "This makes for a gentle splash of skin during the day for a mist of moisture or when the skin feels tight," says Alicia. For example, the Stone Crop Hydrating Mist soothes and soothes red, dry skin. It's also free from harmful ingredients like parabens, sodium lauryl sulfates, animal by-products, synthetic colors, petrochemicals, and phthalate.

A step-by-step chemical peel treatment and aftercare plan

As Alicia explains, chemical peels are very effective in treating the appearance of uneven skin tone and texture. The aftercare plan is just as important. Here is an example of the Mangosteen Gentle Resurfacing And Replenishing Protocol, which uses the very popular Mangosteen Lactic Pro Peel 10% and the products to be applied afterwards.

Step 1: clean

Gently clean the client's skin before applying the lactic acid scrub. Use the Mangosteen Daily Resurfacing Cleanser, which is suitable for all skin types. For a gentle polishing effect, you can combine the cleaner with strawberry-rhubarb dermafoliant.

Product selection

Mangosteen Lactic Pro Peel 10%

Mangosteen Lactic Pro Peel 10%

VIEW PRODUCT

Strawberry Rhubarb Dermafoliant

St.Rawberry Rhubarb Dermafoliant

VIEW PRODUCT

Step 2: toning

Apply the Mangosteen Revitalizing Mist and let it soak in. Mangosteen is an antioxidant-rich superfruit that improves the appearance of the skin, minimizes the appearance of environmental stress while promoting natural radiance. The inclusion of red clover blossom extract refines and improves skin tone.

Step 3: exfoliate

When peeling, a preliminary patch test is recommended before general use: clean the skin behind the ear, apply the product and leave undisturbed for 10 minutes. If no unnatural reaction occurs, use the product as directed. The product should only contact the skin for a limited number of times or for a limited period of time.

For all skin types, including sensitive skin, apply a thin layer of Mangosteen Lactic Pro Peel 10% to the face and leave it on for a maximum of 10 minutes. Steaming is possible while the bowl is on. Remove with a warm, damp towel.

For additional stimulation, ideally for insensitive skin, apply a thin layer of the Lime Stimulating Masque 1: 1 with water to the Mangosteen Lactic Pro Peel 10%, avoiding the area around the eyes. Leave on for five to 10 minutes and remove with a warm, damp towel.

An additional service to consider is offering your client an arm massage with the mangosteen body lotion. This body lotion contains a lactic acid complex (lactic acid, ribose and red clover blossom extract). This proprietary blend of active ingredients gently re-emerges the skin and refines the pores for a more radiant, even and youthful complexion.

Step 4: mask

After extraction, apply a face mask in a facial massage or as a leave-on mask. For oily and combination skin types, we recommend using the Balancing Masque Duo (Charcoal T-Zone Purifier & Pomelo Cheek Treatment). This is a deep cleansing mask for refining pores for combination and oily skin types, especially for problem skin.

For a fruity aroma, the Raspberry Pore Refining Masque is another mask that is suitable for all skin types. This antioxidant skin mask looks like a smooth, refined complexion. If your customer has normal to dry skin type, choose the Bamboo Age Corrective Masque as an alternative. Contains a Natural retinol alternativeThis mask gives the skin a firm and toned appearance.

Step 5: massage

For a full body treatment, apply the Citron Age-Defying Massage Soufflé. Emulsify, apply and massage in for five to seven minutes. Carefully remove excess with a warm, damp towel. This massage cream contains lemon juice to tighten and refresh the skin, jojoba oil to rehydrate it, and shea butter and avocado oil to repair the appearance of damaged skin.

Step 6: essence

For this step, gently squeeze a few drops of the birch water cleansing essence into the skin until they are completely absorbed. This is an essential step in helping the skin better absorb and retain the benefits of the following products.

Step 7: serum / concentrate

Apply the Mangosteen Daily Resurfacing Concentrate and let it work. This concentrate reappears and refines the pores to refresh the natural appearance of the skin. The mangosteen in this leave-on concentrate promotes radiance while the Lactic acid complex Removes and prevents deposits. Then use the Bamboo Firming Fluid to get extra moisture and improve the visible signs of aging.

Step 8: moisturizer

Apply the mangosteen gel moisturizer to your face, neck and décolleté. Massage gently until absorbed. For additional moisture, press one or two drops of Rose Hip Triple C + E Firming Oil over it and allow it to take effect.

Step 9: eye care

To decapitate and smooth the delicate under-eye area, apply a thin layer of the Neroli Age Corrective Eye Serum to the eye area using gentle mixing movements until absorbed. Then apply a thin layer of the Hibiscus Ultra Eye Lift Cream and let it take effect.

Step 10: sun protection

For all skin types, apply a Sun Defense Minerals SPF 30 to complete and protect your client's skin. To complete this treatment, Alicia also recommends using Tropical Vanilla Day Cream SPF 40, which is formulated with vanilla, shea butter, and SPF 40 to protect the skin from the sun.

To review all of the treatment protocols you can offer clients, log into your professional account and visit the Eminence Organic Treatment Protocol page. Not a spa partner yet? Find out more about how you can apply to become a partner and how we can support your company.

Please Note: Always follow the directions of your Eminence Organics training specialist with all Eminence Organics protocols.

Product selection

Neroli Age Corrective Eye Serum

Neroli Age Corrective Eye Serum

VIEW PRODUCT

Tropical Vanilla Day Cream SPF 40

Tropical Vanilla Day Cream SPF 40

VIEW PRODUCT

23 Feb
Blog

The ultimate guide to prison workout is here for you now

Prison training has been around for a while. Most people who do not know what prison training is associate it with a prisoner's exercise. Well you are correct! Prisoner training is inspired by a famous prisoner, Charles Branson, who also maintained his size and strength for seven years in prison.
So if you are curious to find out more about this workout and this man managed to get it all done in prison, you've come to the right place. Today we're going to take you through the best prison workout!

Why is prison training the order of the day?

The lockdown and pandemic have forced people to lock themselves up in their homes to fight the virus. During this time, many people become lazy and have nothing to do. However, this is the best time for you to maintain your fitness and get back on track with minimal desire. Since your favorite restaurants are closed and the search for outside goods is minimal, this is the best time to focus on your diet and build your body at home. Training a prisoner is the perfect way to accomplish this.

The workout we're going to show you today is simple, convenient, and can be done right at home. So you don't have to worry about anything. All you have to do is follow the directions and do the exercises as detailed below. In no time you will be able to see the results for yourself. Trust me; it works like magic.

In these areas you will find some exercises that you will need to do for this workout.

  1. Dip Dips are one way to build the kind of body you have come to expect from this workout. You need to make sure that these exercises are done gradually. Remember, you control them without thinking. Since it helps build tension well, it can be useful to you in a number of ways.
    Place two chairs a little wider than your leg length apart. Now hold the top of the rear area with both hands. Now bend your arms. Lower your torso towards the floor and don't touch the floor. Bring the body back up in a controlled motion. Now keep your back straight. Pause for 30 seconds between sets and do them for 1 to 15 reps.
  1. Squat Squat was one of Branson's favorite workouts. He often had two men seated on him while crouching in jail. But you don't have to be so hard on yourself. The basics are enough to get you started. Squats can help you build balance and strengthen your back like never before.
    Put your arms straight in front of you. It should be parallel to the floor with your chest up. Your spine should also be in a neutral position. Make sure that your whole body is tense all the time. Now try to take a deep breath and break at your hip. Now slide your bum back. Send your hips further back as your knees begin to bend. Try to keep your knees in line while squatting. Three sets of 10 to 15 repetitions are sufficient for this.
  1. Tape pull apart- Now, if you are trying to build muscle, this exercise will help. If you don't have a tape at home, you can use a towel or vest. Follow the steps carefully for the training to produce results.
    Stand up straight and hold an exercise band in both hands. It should be at chest level. Your hands should be shoulder width apart at this point. Now pull the band apart and squeeze the shoulder blades together. Once this is done, return to the first position. Make sure you do at least five sets of 30 reps each.
  1. Wide grip pull-ups These are the best exercises if you want to improve your muscle tone. By practicing this workout, you can build a potential body and activate your muscles like never before. All you have to do is follow the instructions carefully for more information.
    Hold the chin-up bar with your palms facing out. Your arms should extend well. Also, your hands should be far apart. Now squeeze your shoulder blades together. Exhale and bring your elbows on your hips. Go carefully to the starting position. Now repeat the process. About three sets of five repetitions each are sufficient for this.

frequently asked Questions

  1. What other exercises should I do?
    Step-ups, Butt Clenches, Ab Exhale are some of the exercises that you should be performing. You can also practice star jumping, burpees, and sit-ups for the best experience.
  2. Should i warm up?
    Yes. It would be helpful if you warmed up for about 10 minutes to half an hour before starting your workout.
  3. Is it effective?
    Yes it is.

Conclusion

Training the prisoner is the best way to build a healthy body without going to the gym on time. You can do these workouts at any time in your personal area. We promise; It works out!

18 Feb
Blog

How To Do a Pull-Up : Step-By-Step Guide

Pull-ups are without a doubt the most excruciating exercise. Pull-ups usually absorb every drop of strength that you need to reach on the pull-up bar. This is especially true if you are a beginner in this pull-up exercise. To be honest, if you're just getting started, the road to your first perfect chin-up will be a long one. But the feeling of having achieved something will be insane, and therefore all of the effort is worth it.

If you've started out or tried your first pull-up but to no avail, you've come across the right spot. In this article, we're going to break the entire exercise into parts and provide you with a detailed method to help you advance your goal of achieving the perfect pull-up. We'll also discuss the benefits of pull-ups. In addition, we will introduce you to various exercises that can help you perfect your pull-ups. Now let's dive deep into the world of pull-ups and first understand how to do pull-ups.

What is a chin-up?

Chin-ups are an upper body exercise that works your deltoids, biceps, forearms, triceps, trapezius, latissimus dorsi, and core. It also tends to strengthen your back muscles. As it trains your upper body, it also strengthens and builds your upper body.

Most of the time, people confuse pull-ups with pull-ups. However, both are different from each other. And if you want to know how to do a chin-up, you must first understand the basic difference between a chin-up and a chin-up. The main difference between the two is that a chin-up uses an overhand grip while a chin-up uses an underhand grip.

For more information on the difference between pull-ups and pull-ups, see Pull-ups versus pull-ups

Benefits of pull-ups:

The benefits of pull-ups are innumerable. Some of these are listed below:

● Builds the strength of the upper body:

As mentioned above, pull-ups use the upper body muscle and are an upper body exercise. Hence, it strengthens a person's upper body. In addition, this exercise is also beneficial for building arm strength.

● Tones your upper body:

This exercise also strengthens the upper body, making it very popular with men. This exercise builds and allows the muscles to expand and show.

● Low impact exercise:

This exercise is not considered effective. Therefore, this exercise can be performed by people who have joint pain because pull-ups do not put any additional strain on the joints. However, one thing to remember is that pull-ups tend to use arm strength. Hence, the joint in the shoulders and arm should have the strength to support a person's body weight.

● Improves a person's overall physical health:

Since this exercise requires immeasurable strength, the pull-ups tend to increase the strength of the body over time. This also has a positive effect on the person's physical health.

How do I do a chin-up?

A major problem with those who do pull-ups is that they don't pay much-needed attention to their posture. The step-by-step guide to performing a pull-up, detailed below, can help you correct your posture:

● First stand directly under the bar.

● Try to overhand hold the bar with your hands (palm facing away from you). If you can't catch it, try standing on a box or bench and then catch the rod.

● Hold the bar tighter and raise your feet off the floor, box, or bench. Use the strength of your hands to tighten the grip around the bar and let your body droop.

● If the bar is at a low height or you are at a great height and you are still touching the floor even after letting go of the floor, bend your knees and cross your legs so that you are now at a safe distance from the floor.

● Slowly push your whole body up with all your strength. Remember to keep your shoulders back and keep the core occupied throughout. Move up until your chin is above the bar (do as much as you can until you get to this stage. It's important not to put too much strain on your muscles).

● Try to stay there for 5 seconds, then start your journey down.

● I mean, begin to loosen up your tense muscles and let your arms, legs, and whole body straighten down.

● Do this 2-3 times first.

● Gradually improve your skills and increase the repetitions.

Exercises to gain strength and train your body for pull-ups:

These are the different exercises that can help you gain strength and perform a pull-up more efficiently:

  1. Hollow handle
  2. Pull up the scapular
  3. Inverted lines
  4. A towel is hanging and towel pull-ups
  5. Thumb less pull-ups
  6. Hangs hollow
  7. Kettlebell Bottoms-Uphold
  8. Slow negative pull-ups
  9. Heavy deadlift
  10. Weighted pull-ups
  11. Assisted chin-up machine
09 Feb
Blog

Step- by- Step Guide To Single Leg Deadlift

The back chain of our body, i.e. the back of our body, consisting of the calf muscles, hips, buttocks, lower back, hamstrings, glutes and back muscles, forms a very important part of the body. These parts allow us to do many activities, such as walking, running, lounging, etc. In addition, it helps maintain balance and posture.

And that's why we have to train these parts so that our body remains continuously flexible. So we're going to describe an exercise here that takes care of our rear chain throughout their one-leg deadlift. In addition, it also helps to include our core and inclines while exercising. So this exercise is worth trying.

What is a one leg deadlift?

Typically, it's an advanced deadlift that stretches and consequently strengthens the hips, lower back, legs, and hamstrings. In addition, it also helps to balance our posture as much of this exercise is focused on balancing all of your body weight on one leg.

Benefits of the one leg deadlift:

  1. It helps in strengthening the muscles in the front and back of the body.
  2. Establish the balance in our body.
  3. Increases the strength of the legs as we have to balance all of the body weight on one leg.
  4. Helps in strengthening the core loop system.
  5. Provides improved mobility and movement throughout the body.
  6. Improves coordination between hips, core muscles, shoulders and our nervous system.

How do I deadlift one leg?

Now that we have listed the benefits of the one leg deadlift, let's explain how exactly it is performed or performed. Here we give you step by step instructions:

  1. Stand in your side profile with your legs straight and hands by your side straight.
  2. Gradually transfer your body weight to your left leg as you lift your right leg.
  3. As a result, the upper body or the upper part of your body begins to bend down.
  4. Remember not to arch or hunch your back, and your back should stay parallel to the floor.
  5. Your shoulders, hips, and core should stay straight and stiff. This is important so that you do not experience pain after exercising.
  6. Your left leg should not be completely straight with a slight bend at the knee.
  7. Keep bending over and lifting your right leg until your body forms a T position and your right leg and the top of your body are almost parallel to the floor.
  8. You should feel a stretch in your hamstrings, glutes, and quad muscles.
  9. Stay there for four to five seconds, then return to your starting position.
  10. Repeat with your other leg.

Important / critical tips to keep in mind when deadlifting with one leg:

It is just as important for you to keep these important points in mind as you understand how this exercise is performed so that you can perform this one leg deadlift without pain and change the exercise to achieve your goals. Here are some of the basic points to keep in mind while doing this exercise:

  1. As mentioned above, never arch your spine. Your spine must be completely straight and protected from injury. Continuing to curve or round your spine will result in poor posture in the long run.
  2. The raised leg should be nearly parallel to the floor. It should be in line with your torso and should be straight.
  3. At first, you may find it difficult to balance your body weight on one leg. So try to use assistance, e.g. B. a wall, a chair, or a person's hand.
  4. After a while, remove this support and try to balance your weight on your leg independently.
  5. After balancing your weight, you can increase the intensity of this exercise by holding different weights in your hand during this exercise, such as: B. dumbbells, barbells, kettlebells, etc.
  6. It is also advisable for pregnant women to only do this exercise in the first few months of their pregnancy, even without weights.
  7. You can increase the sets and reps in the future, but try to start with two sets of 5 reps each day.
  8. You can also do fewer sets if you are in pain.
  9. It is advisable to perform this exercise on a mat so it can be useful in preventing injury if you trip while balancing your posture.
  10. Be gentle with your body and skip exercise for a day or two if you experience excessive pain in your body.
  11. Take a 3-minute break between each set.
  12. If you feel like you can't do this exercise, start with the traditional deadlift and then switch to the one-leg deadlift.
  13. If you are having trouble balancing your position, try other balance exercises to help your body cope with balancing.
  14. Never over-exert yourself, and this can never be overstated. NEVER EXERCISE OVER.

And that brings us to the end of our article. Hope you understood the importance of the back chain and how the one-legged deadlift exercise can help you strengthen it. Exercising can be challenging at first, but if you practice it regularly and consistently, you will see dramatic changes in yourself. So I urge you to at least perform this exercise with the utmost discipline. Good luck!

07 Feb
Blog

Potato Nutrition : The Ultimate Guide

Potato is one of the most commonly eaten vegetables in the world. It is eaten in countries like India and South America where people prepare various exotic dishes. Since potatoes are such a mass favorite, it's important to know if they're doing more harm than good.
Unleashing the potato diet could be a smart way to control our daily diet. So let's discover the nutritional information on this vegetable that we have all eaten with so much enthusiasm.

Potato Nutrition Facts To Keep In Mind

Potatoes are known to be full of nutrients. Cooked potatoes with their skin on provide vitamins and minerals. So they also provide our body with a high level of energy. Apart from that, potatoes are high in the water even when fresh. However, they also provide carbohydrates and fat when in their cooked form.

Here is a list of potato foods for you:

  1. Calories: 87
  2. Water: 77%
  3. Protein: 1.9 grams
  4. Carbohydrates: 20.1 grams
  5. Sugar: 0.9 grams
  6. Fiber: 1.8 grams
  7. Fat: 0.1 grams

Potato food in detail for you

We all know how healthy potatoes are for our bodies. Whether you are in a hospital or at home, doctors will always recommend eating this vegetable. It happens because the diet of potatoes is amazing. If you want to dig deep into its nutritional value, we've come to the right place!

  1. protein

If you are in need of tons of protein, potato may not be the best option for you. Such a thing is because the potato diet contains the least protein of most vegetables. However, they offer high quality protein for a plant. At the very least, its protein levels are higher than those found in soybeans. If you are prone to quick allergic reactions, this vegetable should be skipped. This is recommended because potatoes contain a protein called palatine, which causes allergic reactions in many people.

2. Carbohydrates

Potatoes are high in carbohydrates. The vegetables are best for those people who need carbohydrates in their bodies. It also contains simple sugars like sucrose, glucose, and fructose that bring out a delicious taste. However, people with diabetes and blood sugar should refrain from eating it. Something like this is because the potato food contains a glycemic index that is not suitable for such patients. However, if you cool the potatoes after cooking, the risk of high blood sugar levels can decrease dramatically.

3. Vitamins and Minerals

Potatoes also contain vitamins and minerals like potassium. This is the most beneficial for your heart health. The main vitamin that you will find in potatoes is vitamin C. However, when you cook potatoes, it is reduced significantly. However, if you peel the skin off while cooking potatoes, you can keep this vitamin. Vitamin B is also found in potatoes, which greatly improve the nutrition of potatoes. You can also find folic acid in it.

4. Fibers

Yes, potatoes contain fiber. However, they are not high at it. However, if you want to get fiber, you can eat the potatoes with their skin on. It also contains resistant starch that helps with blood sugar control drastically. However, resistant starch is available in most quantities if you cool the potatoes after cooking. So the nutrition in potatoes is preserved without enough effort.

frequently asked Questions

  1. What Are The Health Benefits Of Potato Food?
    Potatoes offer several health benefits. It can significantly reduce high blood pressure in adults. Potatoes can also help lower blood sugar levels if consumed properly. Apart from that, it can also reduce several heart diseases. That's how helpful potato food is to you.
  2. Are Potatoes Good For Weight Loss?
    Yes, they do.
  3. Do potatoes contain vegetable compounds?
    Yes, the nutritional information for potatoes also contains plant-based compounds.

The conclusion
Potato foods are a very healthy choice for everyone. Now that we all know what its benefits are like, we need to incorporate them into our daily diet. So don't miss out. We promise; It's worth waiting for you!

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