22 Dec
Blog

20 Types of Squats that are worth your time

Squats not only target your glutes, but your legs and core as well.

Different types of squats help burn calories in a fun way. Aside from burning calories, they also help you build stronger muscles in the lower body. This avoids the risk of injury and ensures a well-toned body.

Here we've mentioned 20 effective types of squats. Next, find your best combination of squats to incorporate into your lower body exercise regimen.

Don't forget to do a quick lower body warm up before doing these squats

May I help you!

#1. Classic squat

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

# 2. Jumping squat

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

# 3. Sumo squat

  1. It targets the quadriceps, glutes, hips, hamstrings, calves, and inner thighs.
  2. Stand with your legs wider than shoulder width. Put your toes slightly outward. Your knees should also be facing outwards.
  3. Keep your chest raised and the core activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands forward in front of your chest and connect the fingers of your hands.
  4. Go down until the position feels like you are sitting in a chair.
  5. Now straighten your knees by pushing through your heels while squeezing your glutes.

# 4. Squat jacket

  1. Stand casually. Jump and keep your feet wider than hip-width apart. Do a squat there without wasting time.
  2. Go down until the position feels like you are sitting in a chair. Jump back to the starting position and repeat the process.
  3. Remember to keep your chest raised and your core moving.

# 5. Dumbbell suitcase squat

  1. Take a dumbbell in both hands.
  2. Stand so that your feet are a little wider than shoulder width. The toes should point out slightly.
  3. Now keep your back straight, the core activated. Push your hips back and bend your knees and come down until your knees are over your toes. Don't let your knees go past your toes.
  4. Keep your hands straight as if you were putting the suitcase on the floor.
  5. Now come up by pushing through your heels.
  6. Repeat

# 6. One-legged squat

  1. Stand casually. Put your hand out in front of you.
  2. Raise your left leg in front of you.
  3. Keep your front (left) leg straight.
  4. Squat down with your right leg until the thigh of that leg is parallel to the floor.
  5. Repeat and then switch legs.

# 7. Jump squat with heel tap

  1. To do this, stand with your feet shoulder-width apart. Put your toes slightly outward. Keep your hand by your sides.
  2. Keep your chest raised and back straight while the core is activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands forward in front of your chest and connect the fingers of your hands.
  3. Go down until the position feels like you are sitting in a chair.
  4. Now prepare for a jump while straightening your knees by pushing through your heels.
  5. While in the air, touch your feet together, then land with your legs wide.
  6. Squats and repeat.

#8th. Plus squats

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

# 9. Sideways squat

  1. Crouch down and hold the down position. Keep your back straight and your feet slightly outward.
  2. Get out with your right leg, followed by the other. Now bring your left leg closer to your right.
  3. Now take a side step with your left leg and follow it with your right leg.

# 10. Isometric squat

  1. Stand with your feet a little wider than shoulder-width apart. Put your toes slightly outward. Keep your hands crossed on the side or in front of your chest.
  2. Keep your chest raised and the core activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands forward in front of your chest and connect the fingers of your hands.
  3. Go down until your thighs are parallel to the floor. Hold for 6-8 seconds.
  4. Now straighten your knees by pushing through your heels while squeezing your glutes.
  5. Repeat

# 11. Squat box jump

  1. Stand casually in front of a box or bump. Hold your hands for your comfort.
  2. Release yourself to jump and land on the box followed by a squat.
  3. Get off the box.
  4. Repeat

# 12. Bulgarian split squat

  1. Stand with your back to a bench. Pull your left feet back and place your feet on the bench so that your soul is against the bench.
  2. Pull your hands by the side.
  3. Squats and repeat.
  4. Switch legs later.

# 13. Knicks in the crouch

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

# 14. Split squats

  1. Take a big step with your left leg so that both feet are in line.
  2. Squat down until your left thigh is parallel to the floor.
  3. Switch legs and continue with alternating legs.

#fifteen. Side kick squat

  1. Do a squat and when you get up your left leg kicks over to your left and land the leg.
  2. Squat down again and step on the right side with your right leg.
  3. This is a repetition. Repeat.

# 16. Wall squat

  1. Stand further than shoulder width apart. Your back should have the support of a wall.
  2. Now crouch down, keep your back straight and rub against the wall.
  3. Go down until your thighs are parallel to the floor.
  4. Hold for a second and repeat the process.

# 17. Eagle perch

  1. Stand loosely and raise your right leg.
  2. Cross your right leg from behind on the left and roll up.
  3. Now crouch with your left leg.
  4. Complete the repetitions on the left leg, then switch to the right leg.

# 18. Squats with dumbbells

Do regular squats while holding the dumbbells with both hands along the shoulder line.

# 19. Squats with resistance band

Perform a traditional squat while wearing a resistance band just above your feet.

# 20. Plié squat

  1. Stand with your feet a little wider than shoulder-width apart. Stand your feet completely on your sides so that your inner thighs are facing forward.
  2. Keep your chest raised and the core activated. Push your hips back and bend your knees as you go down.
  3. Do a regular squat and straighten your knees by pushing through your heels while squeezing your glutes.
  4. Repeat

Take that away

These squats vary from normal to difficult levels. Perform them and make the best combination for yourself.

We strongly recommend doing a quick lower body workout before doing these squats. This will help you avoid injury and muscle pain.

Start with fewer squats and later increase the number and sets.

Squats that use one-legged bends should be performed with both legs alternating. This way you can work both legs equally.

The 20 Types Of Squats That Are Worth Your Time post first appeared on AnytimeStrength.

12 Sep
Blog

How to get the most out of your time at the gym

It's been a while since you went to the gym. Maybe it's because you're busy, or maybe because you just hate to go. The fact is: Nobody has time to go to the gym. But we all have to train! Whether you're sleeping, working, or just wanting to be with family and friends, there never seems to be enough hours in the day to get it all done. But it doesn't have to stay that way! The key is learning how to maximize your time in the gym so that you can accomplish two goals at the same time – get fit and feel successful without sacrificing anything else. In this post, you will find three tips to help you do that!

  1. Bring a friend to the gym: Not only will you be having fun and having fun, but you'll also split up your time in the gym. You don't want to spend 2 hours on the treadmill or do squats; 20 minutes is more than enough to get a good cardio workout for the day. Instead of trying to use the gym as your only chance to catch up on sleep and work, use it with your friend so you can do a few minutes of cardio on the treadmill while he does pushups. Then switch! Don't take the time at the gym spending 30 minutes doing cardio because you think you have to; Split that time with your friend and be done in 15. Who knows, you might even find a new friend!

  1. Focus on the main event: Don't bring clothes to workout if you don't intend to use them. You can just wear the ones you already wear. Respect your word: exercise when you say you are going to exercise. It takes an average of 30 minutes to complete an hour of training. So try to be as efficient as possible in the gym. Watch the clock; If you're not moving fast enough ask yourself why and then fix it, but don't spend time switching between machines.

3. Enter and exit the gym ASAP: “Rush hour” and peak times are always the busiest. To avoid waiting for others in the gym, be there early in the morning before work or later in the evening after work when people are not so busy. When you can't avoid rush hour and are suitable for more people to motivate each other! Try booking your fitness regimen in the morning when you are most awake or in the evening when you are not busy. That way, you can focus more on your workout rather than looking at your phone or dreaming about what's next.

4. Wear comfortable clothing for your workout: It doesn't matter what you're wearing if you don't move in it! People who exercise regularly know that good workout clothes can completely change the way you think about your workout. Wear training clothes in which you feel confident in your skills. Invest in good clothing so you can get started right away when an idea for a workout comes to mind!

5. Do not eat before or after exercise; drink water instead: You could jeopardize your results if you eat before a workout. Your body will break down nutrients instead of burning them for energy as quickly and efficiently. So you don't have to eat anything before training; drink water or other low-calorie liquids instead!

6. Find a routine that works for you: Whether it's cardio, weight lifting, yoga, or something else, you can find an exercise program that suits you. For example, some people enjoy yoga because it is calm and gives them time to relax; others enjoy weight lifting or cardio because it helps them relieve their daily stress. If you hate going to the gym, the first thing to focus on is finding a routine that you love so much that you will look forward to it. This may sound easy, but it can be harder than you think – but if you stick with the routine no matter how difficult it gets (and it gets hard), then at some point you'll look forward to getting back to what you are makes you feel great.

7. Get your gear: Once you have found an exercise program that is right for you, it is time to get all of the equipment you will need. Many gyms offer a sports package (from socks to water bottles) at a discounted price, or if your gym has a membership program they may also be able to help with providing certain equipment such as yoga mats and exercise balls.

8. Do what is good for you: If the gym is making you skid, don't go. Or, if it's cold outside, find a gym with a pool or hot tub to warm you up. If you don't like the music, bring your headphones and listen to what you want. If you see someone being rude or intimidating, go elsewhere (there are plenty of gyms where people are nice and respectful). You can also use various online platforms to work out at home or in the gym. Visit modernfit.com to find out which is the best workout for you.

9. Make use of free weights, machines: Know which equipment is best for certain exercises: The workout stations in the gym are not always being used properly, which wastes your time and energy. Here's a little exercise equipment cheat sheet to keep you posted:

  • When trying to exercise your quads: use the leg press, leg extensions, or squats.
  • When trying to work out your chest: Use the push-up machine or the bench press.
  • When trying to exercise your shoulders: use the shoulder dumbbell press or the crossover cable over the machine.
  • While it's not a rule that you need to use specific equipment for certain parts of your body, if you want better results from your workout, try these three rules at the gym.

Diploma:

Stay motivated by having a goal for what you want to achieve every time you hit the gym. Please track your workouts with an app or fitness tracker so that you can more easily see how much progress you are making over time. And remember, the key to any successful workout is persistence. Even if you are not in top shape, it is important to get your body used to the daily exercise routine. You will only see results if you do this!

25 Aug
Blog

How to get the most out of your time at the gym

It's been a while since you went to the gym. Maybe it's because you're busy, or maybe because you just hate to go. The fact is: Nobody has time to go to the gym. But we all have to train! Whether you're sleeping, working, or just wanting to be with family and friends, there never seems to be enough hours in the day to get it all done. But it doesn't have to stay that way! The key is learning how to maximize your time in the gym so that you can accomplish two goals at the same time – get fit and feel successful without sacrificing anything else. In this post, you will find three tips to help you do that!

  1. Bring a friend to the gym: Not only will you be having fun and having fun, but you'll also split up your time in the gym. You don't want to spend 2 hours on the treadmill or do squats; 20 minutes is more than enough to get a good cardio workout for the day. Instead of trying to use the gym as your only chance to catch up on sleep and work, use it with your friend so you can do a few minutes of cardio on the treadmill while he does pushups. Then switch! Don't take the time at the gym spending 30 minutes doing cardio because you think you have to; Split that time with your friend and be done in 15. Who knows, you might even find a new friend!

  1. Focus on the main event: Don't bring clothes to workout if you don't intend to use them. You can just wear the ones you already wear. Respect your word: exercise when you say you are going to exercise. It takes an average of 30 minutes to complete an hour of training. So try to be as efficient as possible in the gym. Watch the clock; If you're not moving fast enough ask yourself why and then fix it, but don't spend time switching between machines.

3. Enter and exit the gym ASAP: “Rush hour” and peak times are always the busiest. To avoid waiting for others in the gym, be there early in the morning before work or later in the evening after work when people are not so busy. When you can't avoid rush hour and are suitable for more people to motivate each other! Try booking your fitness regimen in the morning when you are most awake or in the evening when you are not busy. That way, you can focus more on your workout rather than looking at your phone or dreaming about what's next.

4. Wear comfortable clothing for your workout: It doesn't matter what you're wearing if you don't move in it! People who exercise regularly know that good workout clothes can completely change the way you think about your workout. Wear training clothes in which you feel confident in your skills. Invest in good clothing so you can get started right away when an idea for a workout comes to mind!

5. Do not eat before or after exercise; drink water instead: You could jeopardize your results if you eat before a workout. Your body will break down nutrients instead of burning them for energy as quickly and efficiently. So you don't have to eat anything before training; drink water or other low-calorie liquids instead!

6. Find a routine that works for you: Whether it's cardio, weight lifting, yoga, or something else, you can find an exercise program that suits you. For example, some people enjoy yoga because it is calm and gives them time to relax; others enjoy weight lifting or cardio because it helps them relieve their daily stress. If you hate going to the gym, the first thing to focus on is finding a routine that you love so much that you will look forward to it. This may sound easy, but it can be harder than you think – but if you stick with the routine no matter how difficult it gets (and it gets hard), at some point you'll look forward to getting back to what you are makes you feel great.

7. Get your gear: Once you have found an exercise program that is right for you, it is time to get all of the equipment you will need. Many gyms offer a sports package (from socks to water bottles) at a discounted rate, or if your gym has a membership program they may also be able to help with providing certain equipment such as yoga mats and exercise balls.

8. Do what is good for you: If the gym is making you skid, don't go. Or, if it's cold outside, find a gym with a pool or hot tub to warm you up. If you don't like the music, bring your headphones and listen to what you want. If you see someone being rude or intimidating, go elsewhere (there are plenty of gyms where people are nice and respectful). You can also use various online platforms to work out at home or in the gym. Visit modernfit.com to find out which is the best workout for you.

9. Make use of free weights, machines: Know which equipment is best for certain exercises: The workout stations in the gym are not always being used properly, which wastes your time and energy. Here's a little exercise equipment cheat sheet to keep you posted:

  • When trying to exercise your quads: use the leg press, leg extensions, or squats.
  • When trying to work out your chest: Use the push-up machine or the bench press.
  • When trying to exercise your shoulders: use the shoulder dumbbell press or the crossover cable over the machine.
  • While it's not a rule that you need to use specific equipment for certain parts of your body, if you want better results from your workout, try these three rules at the gym.

Diploma:

Stay motivated by having a goal for what you want to achieve every time you hit the gym. Please track your workouts with an app or fitness tracker so that you can more easily see how much progress you are making over time. And remember, the key to any successful workout is persistence. Even if you are not in top shape, it is important to get your body used to the daily exercise routine. You will only see results if you do this!

21 Aug
Blog

Time Restricted Eating Is All About Age and Sex

Intermittent fasting, the time restricted eating process (TRE) is something when it comes to weight loss and some diseases.

Limited Time Eating (TRE) is the shiny shiny toy everyone wants on their diet list these days. Yes, you can call it intermittent fasting. Salk scientists studied TRE in mice and looked at how it promotes several health benefits in addition to weight loss. The study also shows that these benefits can vary based on gender and age.

Continue reading

20 Aug
Blog

Time Restricted Eating Is All About Age and Sex

Intermittent fasting, the time restricted eating process (TRE) is something when it comes to weight loss and some diseases.

Limited Time Eating (TRE) is the shiny shiny toy everyone wants on their diet list these days. Yes, you can call it intermittent fasting. Salk scientists studied TRE in mice and looked at how it promotes several health benefits in addition to weight loss. The study also shows that these benefits can vary based on gender and age.

Continue reading

02 Jul
Blog

Mobvoi TicWatch E3 Review: Right Smartwatch, Wrong Time

Mobvoi TicWatch E3 with the front on the wrist.

“At almost any other time, the speedy Mobvoi TicWatch E3 would be a solid buy, provided style isn't high on your requirement list, but the lack of information on an update to the incoming Google / Samsung Wear platform means it's prudent is to wait and see before diving in. "

  • Snapdragon Wear 4100 makes it quick

  • Light and comfortable

  • Comprehensive, accurate health tracking

  • Plastic cover is not stylish

  • No information about a future Wear update

The Mobvoi TicWatch E3 is the second smartwatch to come out with the Qualcomm Snapdragon Wear 4100 chip inside, and that's a big deal. The processor makes Google's Wear OS faster, smoother, easier to live with every day, and improves battery life. It's also the main reason you should consider buying the TicWatch E3, but the shadow of the new Google / Samsung Wear platform hangs over it too.

The situation puts the TicWatch E3 and anyone who thinks about it in a difficult position. Let's take a closer look at this to see if it is wise to wait and see what happens in the world of Android smartwatches over the next few months.

design

The best watches are “a part” of you, that is, something you want to wear every morning and enjoy all day, not just to check the time. The Mobvoi TicWatch E3 is not that type of watch. It's a piece of technology where design comes second after adding the latest processor.

Mobvoi TicWatch E3.Andy Boxall / Digital Trends

Understanding this and assessing whether you are okay with the compromise is the first step in deciding whether you can live with the TicWatch E3. It's not an ugly or uncomfortable smartwatch, just boring and plastic. Unforgivable when it costs $ 400, but more understandable at $ 200.

The TicWatch E3 looks different than the TicWatch E2, with short, square tabs that attach a 22mm quick release bracelet to the simple round plastic case. On the side there are two buttons set at the 2 o'clock and 4 o'clock positions that have a nicely muted action. The app menu opens at the top and the bottom button is set to Mobvoi's TicExercise app by default, but can be changed in the settings. The E3 is just under 13 mm thick, the screen measures 1.3 inches and has a solid rim that runs around the edge.

The screen is bright and colorful, but the massive frame is distracting, although the 2.5D glass makes wiping comfortable. It also feels durable and has an IP68 rating so it can be worn while swimming. The bracelet is easy to replace with another, and Mobvoi sells you some more colorful versions.

Mobvoi TicWatch E3 on the wrist, seen from the side.Andy Boxall / Digital Trends

The Ticwatch E3 is neither desirable nor hateful, it is just there on my wrist. I put it on and forgot it until it reminded me of it with a notification. This is both good and bad. The smartwatch is undeniably comfortable and lightweight, but I will never be indifferent to it because of its simple style.

performance

Why should you be interested in the TicWatch E3? The reason is the Snapdragon Wear 4100, a shocking rarity in the world of Wear OS smartwatches that can only be found in the Mobvoi TicWatch Pro 3. The fast, up-to-date chip has been replacing the ubiquitous Qualcomm Snapdragon Wear 3100 for far too long. The TicWatch E3 might not have the looks, but it definitely has the power.

Top of the TicWatch E3.Andy Boxall / Digital Trends

The Snapdragon Wear 4100 eliminates two of those annoying Wear OS problems, namely slow speeds and short battery life. It makes Wear OS dramatically more responsive than any smartwatch with Snapdragon Wear 3100. It flows and glides through tiles, quickly showing notifications as you scroll through the list, and even the tedious setup process is considerably faster than before. Paired with 1GB of RAM makes Wear OS comfortable to use, and that's a big step forward.

The TicWatch E3 might not have the looks, but it definitely has the power.

What about the battery life? Some Snapdragon Wear 3100 smartwatches struggle to make a day before charging and few last well into a second day. If you turn off the Ticwatch E3 overnight, it only takes two working days (with a single GPS-recorded workout) before it needs to be charged. And that with active all-day heart rate monitoring and the always-on screen that constantly shows the time. Not bad at all, and if you don't follow a workout, it takes about 36 hours. A handy essential mode turns on when the battery is almost completely discharged, so you can still see the time. However, charging is slow, taking around two hours to fully charge.

Software and fitness tracking

The Ticwatch E3 runs Wear OS – version 2.26, H MR2, which is installed on my test model – so it works in a familiar way, with swiping and tapping to navigate the menus. There is no rotating crown or bezel here, so the software is only controlled with your finger on the screen. By default, Mobvoi's menu system consists of a 4×4 grid of scrollable icons instead of the standard one-line scrollable list, but can be changed if necessary. I found it a little easier to find what I wanted, but missed the way the Wear OS menu system puts recently used apps at the top of the list.

I had a couple of issues with the reliability of the software. It was once completely blocked and required a hard restart to bring it back to life, and TicExercise refused to quit a workout and then lost the records when it finally gave up later in the day. Changing data, e.g. For example, when the TicPulse app reads your heart rate, it sometimes overwrites what is shown on the screen, making it impossible to read without exiting and reopening the app. None of these issues have been repeated, and a software update could fix these errors in the future.

The bigger problem with the TicWatch E3 is due to another software update. Fortunately, the E3 has the power to make Wear OS largely painless today, and notifications are delivered for the most part, but it's still frustrating when it doesn't or when you find that you need to have a specific Wear OS app installed, to get them. like Outlook. But the future is the problem. The Wear platform developed by Google and Samsung will be out later this year, and there is no news on when or if the E3 will get an update. When Digital Trends asked Mobvoi about its plans, the answer was:

"Mobvoi are a close partner of Google and have even received investments from them, but there is still no official confirmation of Google's update times."

Mobvoi's statement here puts the responsibility on Google, and while the wording suggests that an update is possible, it doesn't say that one will definitely happen or when. Even if your smartwatch won't stop working, the lack of information about an update for Wear today should be taken into account when buying it today, as it will make your new smartwatch feel old pretty quickly if it's not on the update list.

Health and Fitness Tracking

Mobvoi installs a variety of its own health and fitness apps, all of which you need to register with Mobvoi's services in order to get the most out of them. If you do not do this, some data will not be displayed. Most fitness apps replicate the features of Google Fit, and it's annoying that the SPo2 and heart rate monitor apps both require a Mobvoi login first. Other apps include an ambient sound app called TicHearing, a stress and relaxation app called TicZen, and an automatic sleep tracking app called TicSleep.

Heart rate sensor of the TicWatch E3,Andy Boxall / Digital Trends

You can use Mobvoi's TicExercise app or Google Fit to track workouts, and both can be activated with a press of the bottom button on the case. They both do the same job, and there is no advantage in using one over the other. Aside from TicZen, there's little reason to even dive into Mobvoi's apps. Why are they here? Mobvoi describes itself as a software company rather than a hardware company, so collecting data is important.

When comparing the TicWatch E3 with the Apple Watch SE, both heart rate sensors delivered the same measured values ​​and the SPo2 sensor agreed with the Apple Watch Series 6. Step count and calorie consumption were also largely the same, which means that the accuracy of the TicWatch E3 is in line with others. Similar products. The smartwatch easily found a GPS signal during a walk and recorded location data.

The TicWatch E3 works very well as a casual fitness tracking wearable, but Mobvoi's own apps are mostly redundant for no apparent reason why you'd use them over Google's fitness apps.

Price and availability

You can purchase the TicWatch E3 today for £ 200 or £ 180 from Mobvoi's online retail store or from Amazon.

Our opinion

There are good arguments in favor of buying the TicWatch E3 now. It's not that expensive, it has the fastest processor inside, it's light and comfortable to wear, and Google's Wear OS software is better here than on almost any other smartwatch. It also does all the health and fitness tracking you could want.

But there are also a few good arguments against it. It doesn't have a lot of style and you won't want to show it off, and the frame around the screen is grossly large. The software has some stability issues, and most importantly, there is no information on whether it will ever receive an update for the brand new Wear platform later this year.

It's a difficult situation. It really is the smartwatch we were looking forward to, just launched at the wrong time. While the TicWatch E3 makes perfect sense if you're looking to buy a Wear OS smartwatch – it's not the most expensive example, so if you have to wait for an update later, it won't feel too bad – but patience will pay off here . There is often a sweet spot for new product purchases, and the arrival of the TicWatch E3 is exactly where it is wise to wait and see what happens to Wear and all of the new smartwatches we see in the second half in 2021.

Is there a better alternative?

All Google Wear OS smartwatches are in the same situation as the TicWatch E3 when it comes to an update to Wear. The new software will hit some existing smartwatches, but likely not all, and exactly when it will happen is completely unknown. If you own an Android smartphone, check out smartwatches without Wear OS, like the Amazfit GTR 2 for $ 180 or the GTR 2e for $ 140, or a wearable like the Fitbit Versa 3 for $ 230, until more is known about Wear and its updates.

If you own an iPhone, the Apple Watch SE for $ 270 or the Apple Watch Series 6 for $ 400 should be high on your list. Apple Watch integrates perfectly with iOS, has superior features when connected to an iPhone, and is fun to own and use.

How long it will take?

The plastic housing and the watertightness according to IP68 as well as the easily exchangeable rubber strap make the TicWatch E3 very durable. Google provides regular updates to Wear OS, but few include noteworthy new features. As already explained, there is no information about when or whether an update for Wear will arrive on the TicWatch E3. The TicWatch E3 will last at least two years, but the software threatens to feel very out of date before the end of 2021.

Should you buy it?

No. It is wise to wait and see what the new Wear platform and the new hardware released with it bring before deciding. The TicWatch E3 is a good buy, but we recommend waiting a few months to have all the latest wear information at hand before making a decision.

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26 Jun
Blog

20 Types of Squats that are worth your time

Squats target not only your glutes, but your legs and core as well.

Different types of squats help burn calories in a fun way. Aside from burning calories, they also help you build stronger muscles in the lower body. This avoids the risk of injury and ensures a well-toned body.

Here we've mentioned 20 effective types of squats. Next, find your best combination of squats to incorporate into your lower body exercise regimen.

Don't forget to do a quick lower body warm up before doing these squats

May I help you!

Classic squat

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

Jumping squat

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

Sumo squat

  1. It targets the quadriceps, glutes, hips, hamstrings, calves, and inner thighs.
  2. Stand with your legs wider than shoulder width. Put your toes slightly outward. Your knees should also be facing out.
  3. Keep your chest raised and the core activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands in front of your chest and connect the fingers of your hands.
  4. Go down until the position feels like you are sitting in a chair.
  5. Now straighten your knees by pushing through your heels while squeezing your glutes.

Squat jacket

  1. Stand casually. Jump and keep your feet wider than hip-width apart. Do a squat there without wasting time.
  2. Go down until the position feels like you are sitting in a chair. Jump back to the starting position and repeat the process.
  3. Remember to keep your chest raised and your core moving.

Dumbbell suitcase squat

  1. Take a dumbbell in both hands.
  2. Stand so that your feet are a little wider than shoulder width. Toes should point out slightly.
  3. Now keep your back straight, the core activated. Push your hips back and bend your knees and come down until your knees are over your toes. Don't let your knees go past your toes.
  4. Keep your hands straight as if you were putting the suitcase on the floor.
  5. Now come up by pushing through your heels.
  6. To repeat

One-legged squat

  1. Stand casually. Put your hand out in front of you.
  2. Raise your left leg in front of you.
  3. Keep your front (left) leg straight.
  4. Squat with your right leg until the thigh of that leg is parallel to the floor.
  5. Repeat and then switch legs.

Jump squat with heel tap

  1. To do this, stand with your feet shoulder-width apart. Put your toes slightly outward. Keep your hand by your sides.
  2. Keep your chest raised and your back straight while the core is activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands in front of your chest and connect the fingers of your hands.
  3. Go down until the position feels like you are sitting in a chair.
  4. Now prepare for a jump while straightening your knees by pushing through your heels.
  5. While in the air, touch your feet together, then land with your legs wide.
  6. Squats and repeat.

Plus squats

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

Side squat gait

  1. Crouch down and hold the down position. Keep your back straight and your feet slightly outward.
  2. Get out with your right leg, followed by the other. Now bring your left leg closer to your right.
  3. Now take a side step with your left leg and follow it with your right leg.

Isometric squat

  1. Stand with your feet a little wider than shoulder width. Put your toes slightly outward. Keep your hand crossed on the side or in front of your chest.
  2. Keep your chest raised and the core activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands in front of your chest and connect the fingers of your hands.
  3. Go down until your thighs are parallel to the floor. Hold for 6-8 seconds.
  4. Now straighten your knees by pushing through your heels as you compress your glutes.
  5. To repeat

Squat box jump

  1. Stand casually in front of a box or bump. Hold your hands for your comfort.
  2. Release yourself to jump and land on the box followed by a squat.
  3. Get off the box.
  4. To repeat

Bulgarian split squat

  1. Stand back facing a bench. Pull your left feet back and place your feet on the bench so that your soul is against the bench.
  2. Pull your hands by the side.
  3. Squats and repeat.
  4. Switch legs later.

Knicks in the crouch

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

Split squats

  1. Take a big step with your left leg so that both feet are in line.
  2. Squat down until your left thigh is parallel to the floor.
  3. Switch legs and continue with alternating legs.

Side kick squat

  1. Do a squat and when you get up kick your left leg to your left and land that leg.
  2. Squat down again and step with your right leg to the right side.
  3. This is a repetition. To repeat.

Wall squat

  1. Stand further than shoulder width apart. Your back should have the support of a wall.
  2. Now crouch down, keep your back straight and rub against the wall.
  3. Go down until your thighs are parallel to the floor.
  4. Hold for a second and repeat the process.

Eagle perching

  1. Stand loosely and raise your right leg.
  2. Cross and wrap the right leg onto the left from the back.
  3. Now crouch with your left leg.
  4. Complete the repetitions on the left leg, then switch to the right leg.

Squats with dumbbells

Do regular squats while holding the dumbbells with both hands along the shoulder line.

Resistance band squat

Perform a traditional squat while wearing a resistance band just above your feet.

Plié squat

  1. Stand with your feet a little wider than shoulder width. Stand your feet completely on your sides so that your inner thighs are facing forward.
  2. Keep your chest raised and the core activated. Push your hips back and bend your knees as you go down.
  3. Do a regular squat and straighten your knees by pushing through your heels while squeezing your glutes.
  4. To repeat

Take that away

These squats vary from normal to difficult. Perform them and make the best combination for yourself.

We strongly recommend doing a quick lower body workout before doing these squats. This will help you avoid injury and muscle pain.

Start with a smaller number of squats and later increase the number and sets.

Squats that use one-legged bends should be performed with both legs alternating. This way you can work both legs equally.

03 Mar
Blog

Bravely Default 2 Review: Time Doesn’t Heal All Wounds

brave standard 2 rating nintendo switch jrpg presented

Bravely Default 2 Review: Innovative Combat Can't Fully Heal a Generic RPG Story

"The Brave and Default system strikes a near perfect balance between two rival combat mechanics that have struggled to coexist over the decades, but that's about the level of the game's individuality."

  • Strategic brave / default system

  • Useful jobs

  • Bosses are tough but fair

  • Pleasant voice output

  • Recycled music

  • Boring pictures

  • Boring gameplay loop

Bravely Default was born to draw on the earlier JRPGs. The genre made it big with global adventures where slow and steady turn-based battles gave us plenty of time to ponder every battle decision. Then came the Active Time Battle system, which speeds up the slog of traditional turn-based combat. The newer system appears to be better suited to our need for twice-a-minute newsfeed updates and hot-take tweets.

While Bravely Default 2 is the perfect answer for those who want a traditional setting with a touch of something new, the new role-playing game takes on the past without understanding why the systems it is trying to emulate have gone out of style in the first place are.

A tense start

Like its predecessor, Bravely Default 2 offers a unique twist in combat in addition to a generic RPG story. As soon as the game starts, our seafaring hero is stranded on a beach after being rescued by a talking crystal while unconsciously floating through the ocean. At this moment we're just an amnesia stereotype away from a hat trick right outside the gate.

It's just a shame after a few hours you've seen almost everything it will ever offer.

It is not that a story that contains elementally tuned pieces of geological matter is inherently bad. I absolutely loved Final Fantasy III. But it's an RPG standby brought to death – a timeline on the boiler plate that makes it difficult to shake the idea that Bravely Default 2 takes the idea of ​​RPG nostalgia a little too far.

Bravely Standard 2 characters

What I can attribute to Bravely Default 2 early on is how fast it starts. Instead of sitting through a good hour of chat and tutorials, players get their first permanent group members as soon as they wash ashore. A fourth and final teammate is about to come down the street. With the adorable Scottish Elvis, his hired hand Adelle, and the outrageous British Gloria by your side, you're on your way to meet the game's far-reaching international cast. The foundation is laid quickly – it's just a shame after a few hours you've seen almost everything it will ever offer.

As soon as the long prologue chapter ends, the players have mostly seen it all. You've dealt with a crisis in the chapter's chosen city, wandered aimlessly through countless corridors in a few themed dungeons, battled a powerful boss or two, and ended up with one crystal in hand and one at a completely new geographic one Gone place rumor about the location of the next. And that is exactly what they will do over and over again. In at least 30 hours of playing the game, players will see virtually nothing new beyond this opening chapter. They just repeat the same trip disguised as a new excursion until the credits finally roll in.

Same systems, same headache

Where Bravely Default 2 manages to repeat its inspirations is the job system – a feature of Final Fantasy III that has served as the foundation for every JRPG ever since. "Starlets" stolen from bosses throughout the story unlock equippable classes like thief, red mage, bard and berserk – each with unique spells, abilities, passive abilities and special attacks to spice up your strategy.

Bravely Default 2 jobs

Once players get into the habit of using the eponymous Brave and Default systems that allow characters to spin rounds instead of lining them up later, the battle becomes relatively easy. But it is the returning, refined job system that successfully supports future combat strategies.

Characters can only use spells from the two jobs they are currently equipped with. Once unlocked, passive skills from any job can be mixed and matched at any time. Even if the players don't plan on starting a new job on their team, there is reason to theory how his passive skills can improve your current setup. Each of them ends at level 12, so it doesn't take long to embark on the path of experimentation either.

It is the returning, refined job system that successfully supports future combat strategies.

The roles available are inherently little new compared to similar games, but when each party member specializes in two roles at once, the doors open to some wonderful customization options – like a white mage engaging with bard fans or a monk engaging in Berserk oriented role to beat even harder. It becomes a key aspect in fighting some trickier bosses. Sanding levels to practice brute force through those brick walls can work, but the right strategy is always hidden in sight for free thinkers.

The right idea, the wrong execution

If anything, it's fascinating to see the Bravely Default series have to exist in the first place. It doesn't offer much that can't be found elsewhere. My personal favorite JRPG, Lost Odyssey, which happens to be the birth child of Final Fantasy creator Hironobu Sakaguchi, came out of a similar need to satisfy those looking for a nostalgic yet modern take on the genre. Unsurprisingly, critics take up the traditional systems that some consider tedious and old-fashioned: long, chatty cutscenes, turn-based battles with a slight change, and chance encounters that rounded off the entire trip.

Bravely Default 2 Exploration

It's easy to see why the latter have disappeared over the years. The game becomes a slog when players find themselves in their fourth, virtually identical dungeon, which splits into five different paths, each one full of lengthy, inevitable battles. The battles aren't entirely random, but even the modern approach of enemies that appear on the overworld map fails in this case.

The game becomes a slog when players are in their fourth, virtually identical, dungeon.

The small but wide world poses no real threat when traveling to and from dungeons and cities. But enter a dungeon and its long, thin corridors lack space to avoid most fights if players only explore the exit or want to reach it quickly and get on with the game. It's a harrowing contrast that is likely to frustrate RPG purists as well as those hoping for a more modern experience.

Our opinion

The reason for questioning the existence of Bravely Default 2 is because of its inability to think for itself. The Brave and Default combat system strikes a near-perfect balance between two rival combat mechanics that have struggled to coexist over the decades, but that's roughly the level of the game's individuality.

On top of that, it features a weirdly overused premise, music that is easily adapted to your current locale, tons of dungeons that don't offer any new experiences and just serve to replenish the game's supposed worth, and a general gameplay loop that comes before the Worn out end of game is first chapter. Aside from looking a bit better on newer hardware, the reason this sequel existed isn't clear.

Is there a better alternative out there?

World of Final Fantasy and Lost Sphear both come to mind as JRPGs who manage to strike a delicate balance between old and new values ​​while playing. This game is intended for those nostalgic for the JRPGs of the past, but doesn't offer much that these games haven't done yet.

How long it will take?

Over 60 hours, which is frankly too long. In contrast to some shorter role-playing games, this one twists the most basic storylines and stretches it far beyond its predetermined breaking point.

You should buy it

No, although it might be a suitable entry point for young players wanting an introduction to the genre. If you've been anywhere near the block there are far better options.

Editor's recommendations




01 Jan
Blog

Amazon Echo Frames (2nd Gen) Review: Alexa All the Time

Amazon Echo Frames (2nd generation)

Amazon Echo Frames (2nd generation)

"The Amazon Echo Frames are a great start to let Alexa take you anywhere."

  • Contemporary design is attractive

  • Open-ear audio technology

  • Ideal for calls

  • Long battery life

  • Cheap construction

  • A bit expensive

Let's be honest: Alexa is everywhere. There's no denying that Amazon's virtual assistant has pervaded every facet of the tech field. You can find Alexa in shower heads, electrical outlets, and even in a twerking teddy bear. For the most part, the company has looked at more practical applications in the wearables space.

The Amazon Echo Frames, first announced in 2020, were some new wearables that were introduced to give people access to Alexa at all times. While it has remained nothing more than a "Day One Edition" since its announcement and limited release, a cautious successor was announced only last month. Now we have the Amazon Echo Frames (2nd Generation), which offer improvements like better audio and longer battery life – while trying to be discreet with their design. The question that still remains is whether or not it is a practical device.

Contemporary look, sloppy construction

I don't wear glasses so using the Echo Frames takes a little getting used to. What ensures is that, from the front, the frames look very much like ordinary glasses – you wouldn't even realize they are smart glasses the first time you look at them. In fact, the design tucks all of the technical hardware into the frame – if you look at it from the front. That all changes the moment you look at it from the sides.

Amazon Echo Frames (2nd generation)John Velasco / Digital Trends

The all-plastic frame is thickest there. It can certainly be a bit of a distraction, but overall, the contemporary look of the design makes it an eyepiece that won't attract too much attention. The goggles use materials like TR90 (thermoplastic material), carbon fiber, and titanium in their construction, which makes them lightweight, but the whole package feels sloppy. Amazon did a commendable job designing it, but everything about the construction screams weakly!

You wouldn't even realize it was a pair of smart glasses when you first looked at it.

The lenses that came with my device are made of polycarbonate, a material commonly used in glasses. In my experience with polycarbonate lenses in sunglasses, they are more prone to scratches and less resilient than glass. It is probably why it is recommended to use the microfiber cloth and hard case whenever possible. Before receiving the echo frames, I thought it would be possible to replace the lenses with ones that filter blue light. This is not currently the case, however, but you can swap them out for prescription lenses.

Alexa all the time

The centerpiece is Alexa – the virtual assistant lives in the Amazon Echo Frames at all times, as long as you have a Bluetooth connection to your mobile device. This is necessary because there is no WiFi. I connected it to my iPhone XS and didn't have any issues.

Initiating Alexa is just like any other Alexa device you may already own. All you have to do is say “Alexa”. In all fairness, the experience is no different from accessing them through a smartphone, smart speaker, or any of the other Alexa devices on the market. I appreciate the convenience of being able to control my smart lights at home and receiving notifications from my ring indoor camera when it detects movement.

I was particularly intrigued by the built-in speakers on the Echo Frames. This second generation version improves open-ear audio technology, according to Amazon. The volume is enough to hear music, podcasts, or e-books, but I can tell you others can hear them too. And that's one point I notice about the Echo Frames. Sure, I had no problem making calls and listening to songs while washing dishes, all hands-free, but part of me would prefer to keep these experiences private.

If you're like me and have a ton of apps on your smartphone that bombard you with notifications all the time, you're going to like the VIP filter. You can use the Alexa mobile app to prioritize which messages and app notifications you want to hear. It's useful for the Echo Frames to beep for each notification, followed by Alexa's announcement. However, the choice is yours to hear more of this notification by swiping the capacitive touch-sensitive area that's built into the right part of the frame.

Amazon Echo Frames (2nd generation)John Velasco / Digital Trends

The only thing missing now is the option of choosing Samuel L. Jackon as voice assistant. It's not an option at the moment, but I hope that will change soon.

Surprising all-day battery

One of the problems I have with almost every device is that they just can't hold their charge long enough to last a day. Fortunately, this is not a problem with the Amazon Echo Frames, as they can easily run in a single day with lots of gasoline in the tank. In my experience, after a day of use that started on a full charge, there was 30% capacity left. Given that it replaced a pair of headphones and gave Alexa commands all day, it's impressive how long it took. Amazon's claim to 14 hours of juice for media playback at 80% volume is impressive, and my real-world experience has been a satisfactory confirmation.

It's impressive that it took so long.

The frames come with a proprietary charging cable with pin connectors that are magnetically connected to the connector on the Echo Frames. If you use this implementation, the Echo Frames will be IPX4 waterproof. So you can withstand light splashes if you get caught in the rain but don't want to plunge into the pool.

would like more

In the short time I've been using the Amazon Echo Frames (2nd generation), I've realized how useful it can be to have a voice assistant available at all times. But I long for much more. Is this different from an Alexa smart speaker when you are at home, or maybe your smartphone? Not really.

Amazon Echo Frames (2nd generation)John Velasco / Digital Trends

There is also a part of me who is wondering how this could be an even more attractive solution. Take open audio technology, for example. It's great that I can hear notifications and music while wearing the Echo Frames, but I would appreciate something with more privacy – maybe in the sense of using bone conduction technology so that the audio is isolated for my own hearing.

Our opinion

The $ 250 price tag seems like an expensive investment, but you need to keep in mind that they're attached glasses that offer better hands-free calling and eliminate the need to carry or use multiple devices. Think about it for a moment – it combines the functions of a smart speaker, virtual assistant and wireless headphones in one. This kind of convergence is difficult to achieve.

How long it will take?

I'm being honest and I'm saying that you want to be extra careful as the design doesn't give me confidence that the frames would withstand an accident or fall. However, Amazon offers a 2-year personal accident insurance plan for $ 40. Defects are covered with the standard 1-year guarantee.

Is there a better alternative?

At the moment no. There are few smart glasses on the market, most of which position themselves more as augmented reality glasses than anything else. Plus, they're generally much more expensive.

Should you buy it?

Yes, especially if you're the type who craves constant interaction with Alexa.

Editor's recommendations




07 Nov
Blog

Glute ham raise machine to attain your dream body in no time

Numerous fitness freaks experiment with the best workouts for strength and flexibility every day. However, not all of them can benefit from it. Something like that is because not every exercise that promises to improve strength and flexibility will get noticed. So does this mean that no training can help achieve these goals? No. Glute ham raise is such an incredible workout that is helpful for situations like this. So if you are looking for the perfect exercise that can help you achieve these benefits, this exercise is a must to try.

The best workout for fit muscles

There's a reason most people tend to use a Glute Ham Hoist instead of other machines to exercise their bodies. The glute ham increase is not only exceptional for strength and flexibility, but also for helping the body improve its stability. This workout is so powerful that even athletes, Olympians, and weightlifters choose to do this workout. Although the exercise is easy to perform, many people are afraid of being hurt. If you want to avoid this, all you need is to get maximum results from this exercise. If you practice this workout every day, there is no way you will get the body of your dreams.

How Do I Perform a Glute Ham Elevation?

1. First set the Glute Ham Hoist with your body. With the help of your instructor, learn how to adjust the body comfortably with your machine.

2. There is a special footplate in the machine. So place your feet against the footplate between the rollers and lie down. Don't forget to adjust your knees behind the pad.

3. Bend your knees first and keep your back arched.

4. Now make sure that your foot is on the footplate. Keep your torso stiff at this point. Keep moving until your body is straight.

5. Hold for a moment, then gradually move to the starting position. Now slowly bend your back and return to the starting position.

6. Practice this workout on one Glute Ham Hoist if possible.

How do I do a natural glute ham raise?

If you don't have any equipment at home, don't worry. You can continue to practice this training unhindered. The natural glute ham increase is the perfect way to train your body without any discomfort. This exercise targets the hamstrings which help build a potential body right away. Follow this exercise so you can get the benefits right away.

1. Position yourself with the leg pads of a machine. This is important to keep your lower legs and under the pad. Your knees should be on the seat.

2. Once you begin the exercise, your lower legs and thighs should form a right angle. At this point, your torso should be upright.

3. Keep your arms crossed over your chest as you inhale. Lower yourself until your knees are almost straight.

4. Your body should be almost in a straight line at the end of the movement.

5. Exhale and raise yourself back to the starting position. Do this with your hamstrings for the greatest possible convenience.

6. Repeat the process natural glute ham increase for the best experience.

Glute Ham has alternatives that you can try right away.

If you don't have the equipment and don't want to try the exercise either, we still have something for you. The Glute-ham increase alternatives are the ultimate place to go if you feel like doing this workout. We promise; The exercise alternatives that you are now shown will revitalize your energy immediately.

1. Pull the cable through

For your glutes and hamstrings, there is no better alternative. In general, a cable machine is best for this exercise. However, if you don't have these, a resistance band will work too. All you have to do is follow the instructions in the workout and get it done in no time.

2. Romanian deadlift

This shouldn't come as a surprise at all. The Romanian deadlift is one of the best

Deadlift variations that always work for your glutes and hamstrings. While the workout is a bit daunting, the benefits are like no other. At least eight to fifteen repetitions of this workout are enough for an unequivocal body.

3. Barbell GHR

In the middle of the best Glute-ham increase alternativeswho have favourited the GHR barbell is amazing too. However, if you lack the perfect equipment to pad your knees, we don't recommend this exercise. You don't need a machine for this exercise. However, the benefits will keep you asking for more forever.

Take that away

Glute ham raise is the best exercise for a reason. If you want to gain strength and flexibility right away, this is all you need. So why are you waiting

FAQ

1. Can you say another name? Glute ham raise alternative to attempt?

One leg deadlift with stiff legs is the best Glute ham raise alternative try out.

2. Are exercises based on a Glute Ham Hoist useful?

Yes all the time.

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