29 Jan
Blog

List of Top Vegan Bodybuilders in 2022

The term "vegan bodybuilder" is amazing in itself, as most people believe that a perfect athletic physique requires regular and adequate consumption of meat and eggs. But in reality there are bodybuilders who strictly follow a vegan diet! These vegan bodybuilders hold valuable positions in the list of the world's top bodybuilders!

Below are the names and descriptions of some of the best vegan bodybuilders You don't want to miss an opportunity!

List of the best vegan bodybuilders

1. Zack Belknap

Zack Belknap is a NASM-certified personal trainer and a pro-card-holding vegan bodybuilder. A native of Eugene, Oregon, he was awarded a WNBF Pro Card after his spectacular performance at the regional level.

Despite being an outstanding bodybuilder, Zack still lives in an environment where people are still amazed that he's vegan!

2. Nimai Delgado

Nimai Delgado was raised by Argentine immigrants – Hare Krishna parents. Since his parents are converted Hindus, he has been a vegetarian since birth and has never eaten meat to date.

In 2015, Nimai had eliminated dairy, eggs, and all sources of milk. He had gone completely vegan. By becoming a bodybuilder, Nimai managed to end the belief that all vegan bodybuilders are protein deficient.

3. Jehina Malik

Jehan was a formidable bodybuilder competitor and began competing at the age of 19. She placed first in women's physique and overall champion at the 2013 N.P.C. Eastern United States Bodybuilding Championship. In 2014, Jehina was awarded a pro card by the IFBB at her first international show, Team Universe. This was considered a historic achievement as she became the first female bodybuilder who was vegan by birth to receive this prestigious award.

4. Majan Elias

Maayan Elias is an Israeli female bodybuilder who won first place in Israel National NABBA Bikini Division Over 30 in 2018. She also won the WNBF Israel in the appropriate body category and was awarded the WNBF Pro Athlete Card.

5. Susanne Llano

Suzanne Llano was ranked in three federations – N.G.A., ANBF and N.F.F. – awarded a Pro-Card. In her early years, Suzanne was athletic and enjoyed playing soccer. During her student days she danced ballet professionally. After her divorce in 2009, bodybuilding became her main focus and she became known for her physique.

6. Anastasia Zinchenko

Anastasia has been participating in powerlifting competitions for several years and has achieved spectacular overall results. In 2014, she secured first place at the BDFPA All Midlands Championship in the 72 kg category and placed second at the 2014 British Universities Powerlifting Championship in the 63 kg category.

In 2015, Anastasia won the Anglian Open Powerlifting Championship in the 72 kg category.

7. Charles brother

Karl Bruder is a vegan bodybuilder who won the 2016 WABBA Grand Prix and placed sixth at the Mr. Universe. He finished fourth at the P.C.A. physical culture.

Animals play an integral part in Karl's life and he lives in his home with four rescued horses.

8. Derek Tri-size

Derek Trisize is a professional bodybuilder and American Council through Exercise personal trainer. He holds a Bachelor of Science in Biology and a Certificate in Plant-Based Nutrition from Cornell University. Derek has placed first in three bodybuilding competitions, earning a WNBF Men's Physique Pro Card in one of them.

9. Ivan Blazquez

Ivan Blazquez is a pro-vegan physique competitor who holds a master's degree in exercise physiology. He has held a coveted pro card in natural bodybuilding since 2009. Ivan is there

100% vegan diet since 2013. He is a medalist in pro class bodybuilding shows and winner of individual and team relay triathlons.

frequently asked Questions

1. Who is the most famous vegan bodybuilder?

Kenneth G. Williams is the world's greatest vegan bodybuilder.

2. Is it harder to build muscle as a vegan?

The answer to this question will be no. While it's a common misconception that it's difficult to build muscle on a vegetarian diet, it's entirely possible to build strength as a vegetarian.

3. How do vegans build muscle?

If you're vegan, eating high-protein vegan foods like tofu, legumes, and quinoa can help meet your protein needs that otherwise could have been met through meat consumption.

20 Jan
Blog

Arnold Press: Top Class Workout to Perform at Home

Arnold Press is a complete shoulder training program. Include the Arnold Press in your program if you're serious about building your shoulders. The Arnold Press got its name from Arnold Schwarzenegger. This special type of training is considered a variation of conventional shoulder training. The workout is performed by rotating the wrist and ends when the palm faces forward at the top of the press.

The Arnold Press requires dumbbells. This type of workout puts pressure on the main muscle groups of the upper body, which include the triceps, trapezius, and deltoids. It's a comprehensive exercise to build the main muscles of the shoulder.

Other upper body exercises like lateral raises, military raises, and overhead presses don't activate all three major muscles of the shoulder. But in the case of the Arnold Press, the movement engages all three upper body deltoids. The main muscles it lifts are the posterior, lateral, and anterior deltoids.

How to do Arnold Press

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

  1. Grab two dumbbells and stand hip-width apart. Bend your knees slightly before you begin. The stance should be tall, with shoulders directly over the shoulders and a neutral neck and head position. The chon should remain tucked in throughout the workout to make it feel like an egg is under the chin. Make sure your weight is evenly distributed on your feet and you have good support to have a stable foot position when exercising.
  2. Grasp the dumbbells slightly above your shoulders with your palms facing forward. The upper arm of the body should be very close to the rib cage. Elbows should point to the floor. This is an ideal pose to start with when doing the Arnold Press.
  3. Present your body's shoulders and hips while engaging your core.
  4. Maintaining proper spinal alignment with a neutral wrist position begins the upward movement by moving the elbows outward and across the body. The palms should face forward and continue to press the dumbbells overhead. This movement should be very gentle as you push up on the dumbbells. The shoulder blades and shoulder joint should move naturally.
  5. The arms should be at the top of the movement with the elbows slightly bent. The palm should face forward. Pause for a second or two and keep the distance between the dumbbells.
  6. Begin a downward movement by flexing your shoulders and tightening your lats. Rotate your arms until your palms are facing your body. This movement should be done in one smooth motion. The upper arms should return to their original position close to the chest. Begin the next rep with the starting position.

Arnold Press is an advanced version of a shoulder workout. To avoid injury with this type of training, especially when using heavy weights, it is advisable to practice with proper form. If you experience shoulder pain while performing Arnold Presses, it is recommended that you consult a doctor or personal trainer before proceeding with this exercise. It differs from the traditional shoulder workout because the palms face each other in this exercise. With proper posture, the Arnold Press can help build stability and strength in the upper body and deltoids.

How to train safely and avoid injury

As we know, the Arnold Press is an advanced version of shoulder training; If you already have any health problems, it is advisable to consult your doctor before starting this particular workout. Using the right exercise techniques is very important to avoid injury.

Each individual has their own needs. It is therefore recommended to modify each exercise in order to achieve optimal results according to the desires of the individual. One should always choose a weight that fully controls the person's body throughout the training process. If you feel any pain or discomfort, you should stop the exercise immediately.

It is important to pay close attention to the body when exercising. If you want accurate results and continued strength gains, try to incorporate proper warm-up, rest, and nutrition into your exercise program. It's important to rest about 24 to 48 hours before you start training the same muscle groups to give them enough time to recover.

Modification by Arnold Press

In order to achieve optimal results according to the needs of the individual, there are two types of modifications that a person can incorporate into the Arnold press.

Typically, every lifter uses 12-pound weights. If you must drop the weight, make sure you don't lean backwards during the movement. In such circumstances, it is advisable to switch to 10-pound weights. An ideal set repetition for the Arnold Press is 10 to 12 repetitions of 3 sets with a 30 second rest in between.

Instead of raising both arms at the same time, you can raise one arm at a time. This will allow you to complete the full reps. As you switch arms, be sure to maintain the shape.

The final result

The Arnold Press is an advanced workout that allows for grueling upper body movement. This particularly advanced variation tones and trains the deltoids of the shoulder unlike any other traditional shoulder workout. It benefits the targeted muscles of the upper body. It develops the body's back and core stability as you lift the weight up and down. Common mistakes a trainee makes while performing the Arnold Press can be corrected with the guidance of a professional trainer.

A person can make two types of changes while pressing Arnold to achieve desired results. In addition, you can enlist the help of a certified personal trainer to perform this exercise so that you do not suffer any serious injuries. Arnold Press is made by people who want to pump their upper bodies.

Frequently Asked Questions [FAQs]

1.Are the Arnold Press and other shoulder workouts the same?

No, Arnold Press is not the same as other workouts. Other workouts like lateral raises, military raises, and overhead presses don't activate the body's three main muscles. Arnold squeezes the movement and engages all three upper body deltoids. The main muscles it lifts are the posterior, lateral, and anterior deltoids.

2. How can we achieve optimal results with the Arnold press?

In order to achieve optimal results with the Arnold Press, it is advisable to incorporate the above modifications. In addition, exercisers can incorporate warm-up exercises and a balanced diet into their exercise routine.

3. What is the best technique to perform Arnold Press?

The best technique for performing the Arnold Press is to use minimally controllable weight and complete two to three exercises.

02 Nov
Blog

New World Review: A Gorgeous Mountain With Nothing on Top

Two players fight in the New World.

"New World brings a lot of excellent MMO twists to the table, but it's tarnished with bugs, stale quests, and a lack of endgame content."

advantages

  • Engaged fight

  • Great customization

  • Useful faction system

  • Exciting player-controlled content

disadvantage

  • Boring narrative

  • Dull dungeons

  • No endgame

  • May be blocking your computer

The best way to describe the New World is to call it … a new world. It brings so many interesting and fresh ideas that are pretty simple – and sometimes obvious – to the MMO genre. Veterans and casual gamers alike will have a completely new experience with this game. However, as is often the case with exploring unfamiliar areas, some people get confused by many aspects of the game and may feel hollow when they reach the top of the mountain.

Massively multiplayer online role-playing games used to be the titans of gaming. In the olden days, World of Warcraft, Guild Wars 2, and even Everquest were those giant bars around which players would gather to experience these virtual worlds together. But that was then and now the gaming landscape is completely different. Releasing an MMO – also a completely new IP – in the year 2021 of the Gregorian calendar is a certain risk. Amazon Games accepted this as a challenge and created a truly unique experience with New World.

But what will that experience be like for the players? Let's use this mountain metaphor as the basis for this review and ask us three simple questions. What is it like to start the ascension? How's the trip to the top? What do we do when we reach the top? You can of course use these questions for virtually any medium. However, using it as a metaphor for an MMO feels particularly fitting, as the genre is known for being a long time-consuming player. Is it even worth climbing? That depends on what you expect from the trip.

The foot of the mountain

Entering the world of Aeternum, the landmass where New World takes place, can be as easy as creating a character and jumping in, or it can be as difficult to find a server that isn't full, isn't crashing, and loads all the right assets and textures.

When I got through the opening films, I found myself in a situation that I knew as an MMO player. I saw my character in an unfamiliar place, covered in rags and with a weapon little more effective than a branch. The game became something new as I finished the combat tutorial – I soon discovered that this was an action RPG. There are no automatic attacks that plague MMOs like World of Warcraft. Every attack must be deliberate, as must every block, evade, and spell. This isn't new to MMOs, but action-style combat with modern sensibilities will freshen up your gameplay minute by minute. Grinding feels less of a chore as players eagerly jump into a group of enemies to work on damage combinations.

Player hunting a bear.

Built-in classes are not included in this game – instead, the play style and weapon choice determine the “class”. This allows for a great sense of freedom as players can mix and match weapons to find a play style that suits their needs. Enemies in this game also have a variety of resistances that make some weapons less or more effective. This means that on certain quests and expeditions, players should bring a variety of weapons with them in order to prepare for anything that comes in their way.

Grinding feels less of a chore as players eagerly jump into a group of enemies to work on damage combinations.

When you're not pouncing on enemies, you'll find yourself in the vast world filled with various resources to collect: trees, rocks, bushes, berries, and much more. These are vital to the game's crafting system. Outside of quest rewards and expeditions, all equipment must be crafted. This adds an extra layer of freedom and customization as players are free to wear whatever they want.

The combination of action packed combat and resource gathering makes the beginning of the game really addicting. The exciting fight got me trying new weapons and attack combinations, while the gathering provided a nice cooldown that allowed me to explore the strange land. It is the right pace for our hike further up the mountain.

New world, old look

If you look at New World on a graphical level, that's a mixed bag. Aeternum is really beautiful and looks incredibly alive compared to the empty and boring regions in World of Warcraft. Forests are filled with trees and other dense flora, while plains feel open and majestic. Spending time in the world is really a treat and made me excited to see what I could find even if it was just a nice little pond for fishing.

However, that magic fades once you enter a settlement and interact with NPCs and other players. The human models in New World just don't look very good. They are not scary horrors who disguise themselves in humanoid sacks of meat; they are just uninspired. Even the character creation options aren't that extensive, and I couldn't find a combination that I was particularly excited about.

The equipment doesn't make it much better either. Often times, the armor or clothing looks messy and thrown together, which makes even the more extravagant options feel messy. I really can't believe I'm going to say this, but New World made me appreciate World of Warcraft's choice of styles. While much of the shoulder armor in World of Warcraft is unsightly, it at least creates a stark and interesting silhouette.

Worn mountain trails

After coming down from the high at the beginning of the game, New World levels off and levels off in its basic loop. RPG fans will know this song well: go to a town, get quests, complete quests, get rewards, and then travel to the next town. Unfortunately, that song came out over 15 years ago when World of Warcraft did the same. The quests are structured like memorizing X, collecting Y, and going to Z. They do this mindlessly because the narrative surrounding them is not particularly interesting.

The main story isn't really compelling, and honestly I spammed my way through the dialogues very early on – something I rarely do. I try my best to buy into the narrative of every game I play, but there's really nothing here to hold onto. A newly discovered landmass is filled with a strange magic that corrupts everything it interacts with. There are no noticeable twists and turns in these tired tropics, and the game doesn't have anything particularly profound to say about it.

Two players are grouped together.

Expeditions, the dungeons of the New World, also fall into this pit. Dungeons are intended for a group of players, usually three to five, who band together and fulfill certain roles to complete certain challenges, which is usually just a tough boss in the end. They can be good for breaking up normal quests when you're battling something a little more challenging and promising better loot. However, there is little that expeditions do to distinguish themselves from normal quests. All enemies in expeditions are easy to find throughout Aeternum and they fight exactly the same. There's nothing dynamic to change them – they're just mobs to burn down. Bosses are a bit tougher and have some specific mechanics but nothing really remarkable to make them memorable.

There aren't any notable twists and turns in these tired tropics, and the game doesn't have anything particularly profound to say about it.

Fortunately for New World, it is saved by the dynamic aspects of how players can change the world. Settlements or cities are not just a collection of buildings and quest givers. They are controlled by the game's faction mechanics. The Mauraders, Syndicate, and Alliance all vie for control of Aeternum and player loyalty. Each territory is controlled by one of these factions, and players can take advantage of being part of the faction that is in control. Fast travel may be cheaper in your controlled area, or taxes at the trading post may be less costly. There are indeed powerful benefits to your game when you are in an area that your faction controls.

New World goes one step further by allowing corporations or guilds to take control of the territory. The management company can set the tax rate of the settlements in the area and fill their pockets with these assets. This gives players an incentive to interact with their factions and companies, and also encourages them to go to war with the other two factions.

New world players in war mode.

Territorial control is not set in stone; Players from other factions can disrupt the influence of the controlling faction until the country is prepared for war. Waging war allows two companies to challenge each other in a 50v50 PvP mode for control of a territory where the attackers must besiege a fortress while the defenders must protect it for a period of time. These battles determine which faction will control the area and which company will rule it.

Beware of the mistakes

It would be negligent not to mention the plethora of engineering challenges that seem to haunt the New World. I have not experienced any game or computer breaks during my playthrough, but a "Buyer Caution" warning is required here. There are a lot of people who encounter a lot of technical issues in the game. These range from game crashes and unloaded textures to apocalyptic damage to your computer's power source. The infamous bricking seems to have been less common since the beta, but that's still something to keep in mind while playing this game.

Even the beautiful landscapes can be destroyed by poor frame rates, which can vary depending on your location. Aside from an occasional frame hiccup, I personally haven't seen any mistakes that ruined my playing time. I'm not alone in this, and we may be the majority, but I understand the risk that your computer may not be up to the task of playing this game. These issues can of course be resolved with some patches, but after the Cyberpunk 2077 fiasco where there are still unfixed bugs, you should be aware of the game that you are buying now rather than the game that it will eventually be .

Finally at the summit

Currently, the New World level cap is 60, and by that time you've seen everything the game has to offer. And I mean that literally, because there really is no endgame to speak of. There are no raids or special content that opens up for maxed players. You are at the top of the mountain and the only thing you can see is what is below you.

New world players in battle.

So what do you do when you get to the top? You can complete quests in areas you have not yet traveled, upgrade various weapons, or craft the equipment you have been putting off. These don't feel like endgame activities – and technically they aren't. Much like the theme that keeps popping up in New World, the endgame is the freedom to do what you want.

In other MMOs like World of Warcraft, the endgame is just a huge list of things to do. Players must have a proper equipment rating, there are raids to perform, your professions can be exhausted. New World doesn't have this to-do list. Instead, players can just do what they want. Granted, a lot of these things won't feel satisfying compared to shooting down Ragnaros in the Molten Core.

The real gem in this clam is the conflict between the factions and the interactions you have with other players.

My solution to this problem is to focus on player controlled content. The player-controlled content is the real backbone of New World and can really keep players engrossed. There is also no way to avoid this content as there are no NPC shops in this game. The entire marketplace is completely player-controlled, similar to the auction house in World of Warcraft. Investing in political group politics and creating a community within your company is what New World wants you to do.

It is risky to rely so much on players to create their own conflicts or, more realistically, their own content. However, there is enough here in New World to really invest in something worthwhile and fun with the right mindset.

Our opinion

The fighting and crafting system of New World breathes new life into the MMO genre and makes playing the first few hours incredibly pleasant. However, with dry narration and boring content, it can feel boring the longer you play. The real gem in this clam is the conflict between the factions and the interactions you have with other players. This game is not for everyone, not even many veteran MMOs. If you are interested in the idea of ​​player-run settlements and massive PvP battles that decide the fate of the territories, then this is the game for you.

Is there a better alternative?

Every MMO offers something unique and, in the case of New World, something very special. Final Fantasy XIV has a stronger narrative while World of Warcraft is full of things to do. However, if you're interested in large-scale PvP battles and player politics, then this might be the MMO for you.

How long it will take?

It will likely take around 40 hours to complete the main quest line and a little more to maximize your character level. After that, it's up to you how long you want to play it. MMOs tend to have longer playing time than you expect.

Should I buy it?

Yes sir. If the factions, the war and the player-driven economy interest you, then you will love what happens here. If that sounds daunting to you and you want an MMO with more curated content, I'd suggest something else.

Editor's recommendations



12 Sep
Blog

Top 3 Back Extension Alternatives Exercises

Back extensions is known to be a widely used and efficient exercise that helps build and tone your back. Also known as hyperextensions, this workout is exactly what you need to achieve a healthy and well-built back. However, the only downside to back extensions is that they require a hyper reverse machine. This machine can be brutal if you are not a member of the gym as it is expensive. Therefore, to get the same benefits from this exercise, it is always recommended to try some of its alternatives. These alternatives will prove to be a boon in helping you achieve a healthy and adequately built back without the use of expensive equipment. Therefore, you should read this article carefully and find out about some of the most suitable alternatives of back extensions.

Some of the best alternatives to back extensions and their description:

Below are some of the most suitable back extension alternatives that will give you the same benefits but without an expensive reverse hyper machine.

#1. Good Morning

This alternative to the back extensor is considered somewhat tendentious, as it can cause serious injuries if improperly performed. It involves lifting heavy weights while doing your best to keep your spine in a neutral position. This workout can be done with a barbell or a resistance band. It got the name "Good Morning" because it is done in the same place where you greet someone with a bow.

Step by step instructions:

1. First stand with your hands behind your head and your feet shoulder width apart. You need to stand straight with your shoulders pulled back and your core tensed.

2. Now, while taking a deep breath, bend forward only with your hips. Also, keep your knees bent a little, but try your best to keep your back straight.

3. Then lean forward until you feel a slight compression in your thighs.

4. Finally, stand up on the exhale to return to the starting position. Repeat.

# 2. Reverse hyperextensions

As we all know, with regular extensions, our upper body stays in motion while our legs stay in a neutral position. In reverse hyperextension, however, our upper body remains stationary while our legs are in motion. This exercise is beneficial because you can lift heavy weights with little or no stress on the spine. This exercise is usually done with a hyper reverse machine, but you can also use a flat bench or stability ball.

Step by step instructions:

1. First, lie down on the hyper reverse machine with your stomach and torso on the bench. Your legs should hang straight toward the floor as you hold the machine's handles. Remember to keep your abs moving.

2. Now try to lift your legs off the floor while contracting your hamstrings, glutes, and lower back and aligning them with your body. The movement should be quick and smooth.

3. Lower your legs to return to the starting position.

Repeat.

# 3. Barbell hip kicks

Most people see this workout as an isolation exercise for the glutes. But in reality, this exercise works your entire back chain and is responsible for its development. This is usually done with a barbell. But it can also be done with the help of a weight plate or dumbbells. This workout is ideal for home serving as it is available to be done at home. The most important factor that sets it apart from other types of back extension is the emphasis on putting less pressure on your spine, which reduces the risk of injury.

Step by step instructions:

1. To begin with, stand on the floor with your feet hip-width apart and your knees bent. Put the weight over your hips.

2. Now, while squeezing your glutes, raise the weight so your hips are in line with your knees and shoulders. Remember to keep your core occupied with this.

3. Then slowly lower the weight to return to the starting position.

Repeat.

Frequently asked Questions:

1. What is the main benefit of back extensions?

Back extensions are considered one of the best exercises for building and toning your lower back and core muscles. They also help strengthen your shoulders, hips, and buttocks. It is also beneficial in building your posture and helping you get rid of back pain.

2. What are some of the best alternatives to back extensions?

Some of the best alternatives to back extensions are:

A. Good morning

B. Romanian deadlift

C. Hip bumps with barbells

D. Kettlebell swing

e. Superman

3. Can I do back extensions every day?

Yes, you can safely do back extensions every day.

24 Aug
Blog

Top 3 Back Extension Alternatives Exercises

Back extensions is known to be a widely used and efficient exercise that helps build and tone your back. Also known as hyperextensions, this workout is exactly what you need to achieve a healthy and well-built back. However, the only downside to back extensions is that they require a hyper reverse machine. This machine can be brutal if you are not a member of the gym as it is expensive. Therefore, to get the same benefits from this exercise, it is always recommended to try some of its alternatives. These alternatives will prove to be a boon in helping you achieve a healthy and adequately built back without the use of expensive equipment. Therefore, you should read this article carefully and find out about some of the most suitable alternatives of back extensions.

Some of the best alternatives to back extensions and their description:

Below are some of the most suitable back extension alternatives that will give you the same benefits but without an expensive reverse hyper machine.

#1. Good Morning

This alternative to the back extensor is considered somewhat tendentious, as it can cause serious injuries if improperly performed. It involves lifting heavy weights while doing your best to keep your spine in a neutral position. This workout can be done with a barbell or a resistance band. It got the name "Good Morning" because it is done in the same place where you greet someone with a bow.

Step by step instructions:

1. First stand with your hands behind your head and your feet shoulder width apart. You need to stand straight with your shoulders pulled back and your core tensed.

2. Now, while taking a deep breath, bend forward only with your hips. Also, keep your knees bent a little, but try your best to keep your back straight.

3. Then lean forward until you feel a slight compression in your thighs.

4. Finally, stand up on the exhale to return to the starting position. Repeat.

# 2. Reverse hyperextensions

As we all know, with regular extensions, our upper body stays in motion while our legs stay in a neutral position. In reverse hyperextension, however, our upper body remains stationary while our legs are in motion. This exercise is beneficial because you can lift heavy weights with little or no stress on the spine. This exercise is usually done with a hyper reverse machine, but you can also use a flat bench or stability ball.

Step by step instructions:

1. First, lie down on the hyper reverse machine with your stomach and torso on the bench. Your legs should hang straight toward the floor as you hold the machine's handles. Remember to keep your abs moving.

2. Now try to lift your legs off the floor while contracting your hamstrings, glutes, and lower back and aligning them with your body. The movement should be quick and smooth.

3. Lower your legs to return to the starting position.

Repeat.

# 3. Barbell hip kicks

Most people see this workout as an isolation exercise for the glutes. But in reality, this exercise works your entire back chain and is responsible for its development. This is usually done with a barbell. But it can also be done with the help of a weight plate or dumbbells. This workout is ideal for home serving as it is available to be done at home. The most important factor that sets it apart from other types of back extension is the emphasis on lowering pressure on the spine, which reduces the risk of injury.

Step by step instructions:

1. To begin with, stand on the floor with your feet hip-width apart and your knees bent. Put the weight over your hips.

2. Now, while squeezing your glutes, raise the weight so your hips are in line with your knees and shoulders. Remember to keep your core occupied with this.

3. Then slowly lower the weight to return to the starting position.

Repeat.

Frequently asked Questions:

1. What is the main benefit of back extensions?

Back extensions are considered one of the best exercises for building and toning your lower back and core muscles. They also help strengthen your shoulders, hips, and buttocks. It's also beneficial to build your posture and help you get rid of lower back pain.

2. What are some of the best alternatives to back extensions?

Some of the best alternatives to back extensions are:

A. Good morning

B. Romanian deadlift

C. Barbell hip kicks

D. Kettlebell swing

e. Superman

3. Can I do back extensions every day?

Yes, you can safely do back extensions every day.

15 Jul
Blog

The Cream Rises to the Top for CrossFit Boxes Post-COVID

Boxing that survived the impact the pandemic had on their business had their own year-long CrossFit games to deal with.

Precision Crossfit's Mike Tromello has over 20 years of experience and accolades in sports and fitness. His ability to navigate tough times and grow his business plays a huge role in his success.

Continue reading

14 Jul
Blog

The Cream Rises to the Top for CrossFit Boxes Post-COVID

Boxing that survived the impact the pandemic had on their business had their own year-long CrossFit games to deal with.

Precision Crossfit's Mike Tromello has over 20 years of experience and accolades in sports and fitness. His ability to navigate tough times and grow his business plays a huge role in his success.

Continue reading

01 May
Blog

Hip Abduction : Top 3 Exercises & Benefits

During a glute workout, we often only focus on the gluteus maximus, the largest muscle in the buttocks. The gluteus medius and gluteus minimus are two other muscles in addition to the largest muscle in the hip. These other two muscles need to be focused in order to properly burn the hip.

What is hip abduction?

Hip abduction is the movement of the hips on the side away from the other leg. All three hip muscles play a role in hip abduction, but it is primarily the gluteus medius.

Benefits of hip abduction

  • Hip abduction makes your other buttocks exercises a little more effective.
  • Hip abduction increases the strength of all the muscles in your buttocks to aid your other exercises, most notably weight lifting. It has been shown to correct the condition of the knee valgus. Knee valgus is a condition in which the knee collapses and falls inward. This happens because of the low hip strength involved in other exercises such as weight lifting.
  • It helps in reducing knee pain.
  • It also helps in improving the body's balance during routine activities such as walking and standing.

Here is a reliable guide to 3 highly reliable and recommended hip abduction exercises. Try the variant mentioned with exercises to feel the burning sensation faster.

1. SIDE LYING LEG LIFT

Attitude:

  • lie on the left side of your body.
  • Stretch your legs across each other.
  • Rest your head on your left hand or on a pillow. It is recommended that you lie down so that gravity acts as a drag in performing the movement.

The movement: Raise your right leg up to 45 degrees in the air and bring it down. This is 1 rep. Do 15 to 18 reps before switching sides.

Tip: To focus more on the buttock muscle, point your feet slightly inward and nominally tilt the left waist bone a little forward.

One level higher: Use a resistance band around your lower thighs to increase the intensity of the exercise.

2. RESISTANT SPRING BAR

Attitude:

  1. Use a resistance band on your ankles.
  2. Get a quarter squat position by standing with your feet hip-width apart and bend forward at a bend and bend your knee.
  3. Keep your hands on your chest.

The movement: Jump out with your knees bent and jump back to the original stance. This is a repetition. Follow the same until you have completed 15-20 repetitions.

Tip: Bend your knees throughout the exercise

3. SIDE LYING KNEE LIFT

Attitude:

  • Lie on the left side of your body so gravity acts as a drag.
  • Rest your head on your left hand or on a pillow.
  • Bend your knees in front and make a V.

The movement: Raise your right knee in the air and keep your feet together. Raise the knee to 45 degrees and bring it down. This is a repetition. Do 15 to 18 reps before switching sides.

Tip: Keep the core engaged.

One level higher: Use a resistance band around your lower thighs to increase the intensity.

The final result

Even if your focus is not on building buttocks muscles, hip abduction is a good exercise to help you with your routine. It increases lower body balance and strength while standing or doing activities that involve your lower body. No weights or other equipment are required.

14 Apr
Blog

Top 8 Hamstring exercises to perform at home

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

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

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

Air squat

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

Partner hamstring curls

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

Glute Bridge

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

Swiss ball hamstring curl

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

Barbell Romanian Deadlift

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

Walking lunges

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

Bank hip thrust

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

One-armed kettlebell swing

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

frequently asked Questions

1. Are there any other hamstring exercises?

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

2. Are these exercises practical?

Yes. All exercises are beneficial for the right reasons.

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

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

25 Mar
Blog

The Top Benefits of Physical Activity

Long story cut short; physical activity is the order of the day. Especially if you want to become a better version of yourself every day, challenging your body and investing time in keeping it in good shape is important. Gone are the days when exercise, exercise, and various types of physical activity were reserved only for athletes and fitness trainers. We live in a time when the numbers of diseases are innumerable and no control of the body puts someone on the receiving end of harm. In this role, we're going to walk you through some interesting benefits of physical activity:

1. Reduced risk of heart attack

Terrifyingly, one of the leading causes of youth death in modern times is cardiac arrest. Thousands of young people die from heart disease every year. Spending an hour in the gym or running 30 minutes each day will slightly reduce your chances of having a heart attack. Instead of relying on conventional medication, it is best to challenge yourself physically and actively participate in various exercises.

2. Lower the blood pressure

High blood pressure is often sung as a silent killer because it can cause a heartbeat. Unfortunately, a large part of the world's population suffers from this problem. However, if you do a sport that you like or go to the gym regularly, the problem of high blood pressure will be solved automatically. High blood pressure is recognized as the high volume of blood that is pumped through the veins. This is dangerous as it can also cause a heart attack. So now is the right time to get rid of laziness and take care of your health.

3. Better looks

We strive in a social media era where it has become the norm to seek the best. People who are too thin or too fat find it difficult to keep up with global standards. It's good to feel good about yourself, however, but it's just as important to embrace the concept of staying fit. The easiest way to do this is to play any sport you like. You can buy sports supplements online from ATP Science to help you stay fit and healthy. Even if you are obese and find it difficult to lose weight, never lose hope and continue the war to look your best.

4. Good for mental health

Despite the high level of awareness, mental health is still heavily stigmatized around the world. Fortunately, when you work out at the gym, endorphins are released in the brain. If you don't know, they're stress-relieving hormones that make you feel happier. Next time you don't feel good, hit the gym and have some fun. Exercise and try to indulge in the various activities available. Eventually, the moment you start losing weight and getting fit, you will become more confident.

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