23 Jan
Blog

Spiderman Planks: A Full-Body Workout To Promote Maximum Benefits!

the Spiderman plank is a body mass exercise responsible for strengthening your entire core, abs, triceps, shoulders, glutes and obliques. They're known for being a great cardio workout while helping your heart pump better. By adding this exercise to your workout routine, you can burn a lot of calories, which leads to a reduction in body weight. It also helps promote better body balance and build good posture. They are known as intense core exercises that help relieve a lot of stress. They also help build flexibility in your thighs and hips. This exercise is also responsible for toning your abs and strengthening your arms and back. Therefore, this exercise is known as a full body exercise.

Given below is the perfect guide on Spiderman Planks efficiently in order to achieve the maximum benefit.

How To Beat The Performance Of Spiderman Planks:

directions:

1. Start by standing hip-width apart and with your elbows under your shoulders. Remember to compress your glutes and engage your core. Keep your neck aligned with your spine. This is your starting position.

2. Now bend your right leg to bring your right knee closer to your right elbow. This should be accomplished by keeping your hips as upright as possible.

3. Now pause for a moment and return to the starting position.

4. Repeat the same movement with your left side.

Things to note:

1. Always keep your back upright when doing this exercise.

2. Remember to keep your pelvis retracted.

3. Bring your knee as close to your elbow as possible, but keep it off the floor.

4. Push your belly button into your spine.

5. Remember to inhale as you return to the starting position.

Variations:

1. If you want to make it easier:

(a) If you find it difficult to maintain proper form, you can always start by lifting one foot a few inches off the floor.

(i) Start with a forearm plank first, lifting one foot off the floor for a few seconds.

(ii) Then return to the original position and repeat the same with your other foot.

(b) If you want to make your Spiderman planks easier, you can always start with your hands instead of your forearms.

(i) Begin by assuming a high plank position and instead of your forearms, your hands should be under your elbows. Then your elbows should be under your shoulders.

(ii) Then you should do the exercise as it should be.

2. If you want to make this exercise harder:

When you have surpassed the traditional Spiderman plank, feel free to try the more complex version of this exercise. You can do this by adding some upper body work (a Spiderman plank push up).

(i) Begin by maintaining a high plank position.

(ii) Now bringing your knee as close to your elbow as possible, bend down to do a push-up.

(iii) Then push back up to your starting high plank position and switch to the next foot.

Frequently asked Questions:

1. How many Spiderman planks should I do?

You should do 10-15 reps of Spiderman Planks on each side. Try to devote at least 30 seconds to each leg.

2. How many calories does Spiderman Plank burn?

Spiderman planks burn about 2-5 calories per minute. This depends on your body weight.

3. What is Spiderman Planks good for?

Spiderman planks are beneficial for maintaining good posture and improving stability. They are responsible for burning lots of calories and promoting better body balance. They are also known to reduce your stress to a great extent. Therefore, adding Spiderman planks to your workout routine can prove to be very beneficial.

4. What Muscles Do Spiderman Planks Work?

The Spiderman Plank works your entire core, abs, glutes, triceps, shoulders and obliques.

5. Are Spiderman Planks a full body workout?

Yes, Spiderman Planks are a full body exercise.

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.

19 Jan
Blog

Sumo Deadlift Workout You Need To Perform Now

In the ultimate Sumo Deadlift, the lifter must lift a barbell with their hands in their thighs while extending their position. According to the Journal of Sports Science Medicine, this deadlift is extremely effective for longer-torso lifters with less deadlift experience. It's often easier on the lower back and allows the lifter to pull a heavier weight than the traditional deadlift, which is performed with a closer stance with the hands outside the legs.

Before trying the ultimate Sumo Deadlift, here's everything you should know about it:

Step-by-step breakdown of the sumo deadlift

Step 1: building the attitude

It would help if you start out with a wide stance and your toes pointing slightly outwards. The stance should be wide enough for your arms to reach down, inside your knees (elbows inside your knees). The breadth of one's posture varies from person to person. However, the width should allow you to have your shins perpendicular to the floor, your back flat, and your shoulders directly over the bar.

Tip: Pull your hips down toward the bar while keeping your core tight and tight. The knees must be pulled out far so that the upper body remains a little more vertical Sumo Deadlift than traditional deadlifts.

Step 2: Take the Slack out of the pole

Once in position, tighten your back, core, legs, and buttocks to develop a feeling of full-body tension. Pull the bar up slightly and push your legs through the floor (without moving the bar any further). Breathe in again after reaching your maximum tension position, then continue with step three.

Tip: Before each pull, imagine your body increasing in pressure while all your muscles are tensed and ready to fire at the same time.

Step 3: Ride your legs.

Now that you're in the correct position and the bar or your body isn't sagging, it's time to pull the barbell by simultaneously pushing through your feet and pulling the bar up. The idea is to keep the barbell close to your body as you stand up, rather than dropping your chest or raising your hips during the pull. Drive through your legs while pushing into your heels and keeping your hips and chest in place.

Tip: Keep your chest up and make sure the bar is against your shins as you pull to prevent the bar from shifting too far forward. This may bother you Sumo Deadlift and in the worst case lead to damage.

Step 4: Block the weight

You should start feeling the weight on your legs at this point. The bar may start pulling you down or stop moving altogether. Avoid sagging your chest or arching your upper back. Continue pushing through your heels, then squeeze your glutes to bring the bar up to hip height.

Tip: Squeeze your butt if you're having trouble completing the lift once the bar goes past your knees. This will help propel your hips forward and reduce the distance between the weight and the apex of the lift.

Benefits of the Sumo Deadlift

Here are some benefits of Sumo Deadlift athletes can expect when incorporating it into their training routine.

1. Simpler mechanics (for some)

The biggest selling point of the Sumo Deadlift is that it's designed to be user-friendly from the start (that is, for most people). The shorter range of motion is due to the wider stance and narrower arm position, which means most people can lift a little more weight than they can with the traditional deadlift. Some lifters, particularly those in the powerlifting scene, believe that a Sumo Deadlift is a form of cheating, and it is not, and if a weightlifter is small and has short arms, the sumo deadlift may not be the ideal option for them.

2. More power, especially at the top

One variation of the deadlift that might help you gain overall strength and muscle mass is the deadlift Sumo Deadlift (similar to the traditional deadlift and trapeze bar deadlift). The sumo deadlift can be performed in a variety of ways, including using bands, changing the tempo of the lift, and adding chains. Because you can typically lift a heavier load with this deadlift, you may be overloading your muscles with more weight than they are used to. This newfound strength should help you finish the top part of the lift more effectively when returning to conventional deadlifts or trap bar deadlifts.

3. Limits lower back strain

Unlike the traditional deadlift, the sumo deadlift requires the lifter to maintain a more vertical upper body position (due to foot placement). The lower back isn't as stressed as with the traditional deadlift because the vertical angle of the back is increased (the upper body is more upright). Strength athletes who want to limit lower back loading, monitor erector training volume, or target different pull components may find this useful.

4. Glute and quadriceps strength

the Sumo Deadlift stimulates the glutes (due to external hip rotation) and vastus medial (internal quads) to a greater extent than a traditional deadlift due to the foot placement and hip/knee angles in the setup. Strength athletes looking to improve specific muscles for aesthetic reasons or to strengthen a specific weak muscle can benefit.

Muscles stimulated by sumo deadlifts

  • glutes
  • hamstrings
  • quadriceps
  • Erector Spinae (lower back)
  • trapezius and back muscles

Sets, reps, and weight recommendations for the sumo deadlift

  • To improve deadlift mechanics: Do three to four sets of eight to ten reps at a controlled speed with light to moderate loads and rest as needed.
  • To get stronger: Do three to five sets of three to five reps with a heavy load, and rest as needed.
  • Muscle building: Do three to five sets of six to ten repetitions with a moderate to heavy weight. Alternatively, you can do two to four sets of 12 to 15 reps with a moderate weight. Rest periods should be 45-90 seconds.
  • To increase muscular endurance and fatigue resistance: With a light to moderate weight, do two to four sets of 12 to 20 repetitions with rest periods limited to 30 to 45 seconds.

Frequently asked Questions:

Question: Can you lift heavier with sumo deadlift?

Answer: You may be overloading your muscles with more weight than they are used to because they are Sumo Deadlift allows you to lift a larger load. They allow lifters to lift heavier weights and maximize their strength. When you return to conventional deadlifts or trap bar deadlifts, this improved strength should help you finish the top part of the lift more effectively.

Question: Is a sumo deadlift a real deadlift?

Answer: sumo deadlifts are just as real as any other type of deadlift. They're a type of deadlift that focuses on different muscle groups than a traditional deadlift. However, they differ in that they are not primarily a hip hinge movement, but also a knee hinge-initiated movement. These deadlifts can even improve on your traditional deadlift (and vice versa).

Question: Are sumo deadlifts heavier than regular deadlifts?

Answer: sumo deadlifts aren't always better or worse than traditional deadlifts, and training with both is a good idea. Traditional deadlifts work more of the hamstrings and lower back, while these work more of the glutes and quadriceps.

19 Jan
Blog

Hammer Curls: The Most Effective Fitness Workout

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

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

Benefits of Hammer Curl

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

1. You work several muscles in your arm

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

2. They help develop grip strength

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

3. Creates less pressure on the wrist

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

Steps to Hammer Curls

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

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

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

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

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

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

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

Variations of Hammer Curl

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

1. Alternative hammer curls

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

2. Oblique hammer curls

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

3. Kettlebell Hammer Curls

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

4. Rope Cable Hammer Curls

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

How to train safely and avoid injury

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

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

The final result

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

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

Frequently Asked Questions [FAQs]

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

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

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

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

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

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

24 Nov
Blog

Gympact Review- The Benefits and Pitfalls of Getting Paid to Workout

This is my new gym. I recommend the dark roast coffee and the cheese dane:

Well I was hoping this would be my new gym considering the GymPact mobile app allows you to mark any building as a gym. From then on, you get paid if you "check-in" at the gym with your mobile phone and stay in that geo-monitored location for more than thirty minutes.

That's right, you get paid for the "training".

Unfortunately (or fortunately), GymPact didn't fall for my trick of turning my local diner into my gym. Just like I imagined in my article on habits:

Wouldn't it be cool if a gym would pay YOU to work out. We'd all be super-sculpted athletes and gyms would be bankrupt. Unfortunately, we are not and they are not.

Alright. So the thought experiment is reality. Why don't we hear more about this phenomenal startup that recently teamed up with my favorite running app, Runkeeper? Let's take a look at why the app works and why it doesn't.

This is how GymPact works

GymPact's registration process is pretty efficient. I chose to sign up online, as opposed to the mobile version, as I still find typing on a smartphone a hassle. GymPact, on the other hand, wants you to be REALLY mobile. So much so that they made their desktop login look like an iPhone interface.

Gympact, fitness studio, home gym, mobile app, fitness app

You start off by setting your pact, or how many days you will commit to going to the gym. The default 3 days per week setting will get you $ 2.10 per week if you meet your pact. The rewards range from $ 0.50 to $ 0.75 per workout.

Set up your mission on the next page. If you miss a workout, the default is $ 5. That's a lot more than $ .50, isn't it? Not fair you say Well, like my fifth grade teacher used to say, "Life is a slut and then you die." Public school is great, and so is this reward-punishment ratio. More on that later.

The steps below are to connect your Facebook account and enter your credit card information so that you can be rewarded or tolerated. If you're concerned about giving your credit card information to a startup, it's time to take a break. The service is PCI (Payment Card Industry Data Security Standard) compliant though, so I wouldn't sweat it out. You will be charged a dime to verify your credit card.

Gympact, fitness studio, home gym, mobile app, fitness app

The evidence is in the database

Your first task as a GymPact participant is to tag your gym. They claim that their gym database is made up of 40,000 gyms. My local diner was not in the database even though it was named "Mau's Crossfit". There's an idiot and a CrossFit gym every day, but GymPact isn't an idiot and a diner isn't a gym. At least not without a review. I really thought I found a crack in their system until I received this email about twenty minutes after checking in:

Hello Mauricio Balvanera,

We're sorry – we checked out your gym. Mau’s Crossfit has not yet been able to verify it.

Due to GPS verification, we cannot count home, apartment or office gyms. It is also difficult for us to review new establishments, smaller / niche establishments, and establishments with less web presence.

If you think there's a bug, just send your gym name, website, address, and phone number to corrects@gym-pact.com so we can look back! Until then, the workouts you've done here don't count towards your pact.

Thank you very much,

The GymPact team

My cheesecake wasn't that tasty anymore. I was not alone in my subversive approach. Your now removed Youtube demo video was full of commentators trying to play the system.

Why GymPact works

Game designers often examine the delicate balance of reward and punishment systems. As do economists. As do sports psychologists. There is a human nature incentive system that makes the concept of GymPact a breeze. But just as game designers and economists are constantly tweaking the system to rebalance the game, you may also have to rebalance a little yourself.

But don't twist it too much. Try this combo from $ 5 to $ 0.50. The one step forward, ten step back system will keep you struggling hard to take these small steps. I actually find it analogous to how our own body reacts to inconsistent or inefficient training.

GymPact claims to have a ninety percent effective rate. This may or may not be an exaggerated marketing marker, but the fact that the app forces you to at least be in the gym will most likely get you into a workout.

Gympact, fitness studio, home gym, mobile app, fitness app

Why GymPact doesn't work

After my incident with Cheese Danes, I found an alternative way to play the system in low places with the help of friends. There is no need to post the hack, but the point is that the system is bugged in a way that affects the entire system. The successful payout pool effectively comes from an unsuccessful pool with errors.

I'm not suggesting that people's first reaction will be to hack the system, but anyone who relies on monetary compensation as the primary reward for training will likely fall into this category. And that brings us to the most important flaw in the system.

Why are you exercising I immediately thought of Simon Sinek's Ted Talk, How Great Leaders Inspire. Check it out later because it's a rabbit hole from fantastic. But the basic premise is that great people succeed because the “why” of their goal overshadows the “what” and “how”. If you train because you look forward to the cash payout, you will fail. Maybe not. You will. If you are exercising because you want to be healthier and happier, now let's get to something.

Cash withdrawals can act as a secondary motivational tool but shouldn't be your primary drive and therefore GymPact needs to be more than a withdrawal machine to be successful.

So should I be using GymPact?

Yes sir. It's not a perfect system, but the social checkins help tremendously and the RunKeeper integration is a big update. All runs (as well as walks and bike rides) recorded by RunKeepers GPS count as workouts. This is as long as you:

  • At least 1/2 a mile away.
  • At least 30 minutes of activity where your pace is over two miles per hour (but slower than driving a car!). When in doubt, 5 extra minutes of walking, running or cycling never hurts.
  • For a maximum of 3 hours.

The app is currently only free for iOS, but there will be an Android version soon. The Danish cheese is sold separately.

23 Nov
Blog

Beginner Workout: Cycle 5, Week 2

PUBLISHER'S NOTE: For a full description of the beginner workouts and movements in them by Bret Hamilton, their creator, see his article on Getting Started with this 12 Week Program.

Get started with the beginner workouts

If you are just starting out and are unfamiliar with the movements in this cycle, please read the instructional videos included and make sure you understand the techniques involved and have access to the correct equipment and space.

Tracking your progress is invaluable in helping you achieve the results you want. It will aid you on your journey and help you make sure you are using a stressful enough load to help you improve, but not so challenging that you risk burnout or injury.

The program should be carried out three times a week. Monday, Wednesday, Friday would be ideal.It helps to build strength, improve coordination and flexibility, and also improve anaerobic endurance.

The total number of sets and / or reps will generally decrease as the program progresses, meaning that it transitions from strength-endurance-focused to pure strength over the twelve week period.

Week 2

1. Preparation for movement: Think of this as the passive warm up. Many soft tissue materials that contain foam rollers and / or roller pin tools to break up adhesions and provide blood to the muscles.

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2. Activation: The part of the workout that fires up the vestibular system. These exercises are great for motor control and coordination.

  • Crocodile Breath x10 breaths
  • Creeping X-Lift training with a ball on your back

(embed) https://www.youtube.com/watch?v=DI3yVg_550s (/ embed)

(embed) https://www.youtube.com/watch?v=_i16nBtW5IU (/ embed)

3. Intensification: During this phase of the workout, you will perform a "core-focused" exercise that encourages the development of overall body tension for short, intense bursts. Your core temperature will rise and you will be ready for skill building.

  • Farmer cargo space with DB, plate or KB 3x: 10
  • Rotational stability plank x10 per side,: 02 hold

4. Skill building: This is the strength training part of the session. It's known as skill building because the emphasis is on the quality of the repetitions, not the quantity. Usually there are two sets of three exercises. Perform each group of three in turn as a circle. Go through the number of prescribed sets, then move on to the second group of three exercises before moving on to the next section of the workout.

Monday: 2X15 reps each

Friday: 3X10 repetitions each

  • Push up
  • KB deadlift
  • 1/2 kneeling hip flexion with dowel x10
  • KB-cup squat (level 1)
  • DB stooped row
  • Laterally lying wind turbine on foam roller

5. Metabolic conditioning: This is where you will improve your anaerobic fitness by doing a high-intensity interval session for about five minutes. The total time is kept to five minutes, whereby the work and rest relationship becomes more demanding with increasing fitness.

Monday: Speed ​​squats, 6 rounds of work: 15, rest: 30

Wednesday:18-23 minutes of walking / jogging with an intensity level of 6/10

Friday: Speed ​​squats, 7 rounds training: 15, rest: 30

6. Cooling down: During the cooldown, you will perform similar exercises as in the Activation section, except that here they act as full-body resets. The exercises included help to gradually lower the heart rate and get the blood circulating again after a high-intensity finishing.

  • Cross creeps x10
  • Segment rollers x3
  • Swings x10
  • Foam roll as needed

(embed) https://www.youtube.com/watch?v=t0XfF_KBS_s (/ embed)

Feel free to include any extra stretches and / or foam rolls that you think are necessary after completing this section. Make sure you have a high protein food / shake within 30-60 minutes to speed your recovery.

If you want to participate in this program, Make it your business to stick with it completely without mixing and matching workouts from other training programs. Use the tracking tool provided. It will be invaluable for keeping track of your progress.

21 Jul
Blog

Liteboxer Review: Stimulating Workout, Difficult Design

A man using a liteboxer jumps while exercising.

"Its design may be challenging for some, but the Liteboxer offers immersive training at home."

advantages

  • Bulletproof design

  • Intuitive app

  • Excellent coaching courses

  • Invigorating training

disadvantage

  • On the expensive side

  • No speakers

In recent years, the typical workout in the gym has evolved into fitness programs that we create and follow at home. Companies like Peloton have long offered an option for high-volume cardio training at home, but specific muscle group machines are a little harder to find and harder to sell.

While we've tried multiple home fitness packages that hit the mark or missed the mark in one way or another, the one question we never wanted to ask ourselves is how exactly do we stack ourselves in the boxing ring? would? We didn't have to ask technically. Liteboxer did that for us.

Launched in 2020, Liteboxer is a home boxing workout device that combines music, LED light pulses, and educational content to provide a rapid-fire experience where you stab and cross your path to a high score. Is it a big upgrade over a basement-dwelling punching bag? Let's be the judge.

Built to be taken seriously, especially when it comes to size

Home fitness equipment usually strives for a compact design, even if the end product is relatively close to the stature of something you would find at your local gym. The liteboxer relies on the concept of a boxing experience at home and requires a lot of space. When fully assembled, it will measure 37.5 "by 55.5".

My demo unit was assembled in the living room of my apartment, and while it wasn't entirely unwieldy, the machine was sometimes difficult to use. Ideally, you want to make sure you have dedicated storage space to use the Liteboxer. Home gyms, garages, and open basements would be my suggestion.

At the end of every Liteboxer round, my party guests were sore, sweaty and short of breath.

In terms of the actual hardware, you can expect to receive your $ 1,595 Liteboxer kit in two separate boxes. Assembly is required unless you choose to use the company's white glove installation. Parts include the main punching shield, a height-adjustable base with a tablet mount, and the platform you stand on (two parts). If you want a little more exercise space, you can purchase a third platform section that gives you an additional 20 inches of boxing space. You also get boxing gloves, hand wraps, Allen keys, and general mounting hardware.

Rhythm gaming meets boxing basics

The Liteboxer's Smart Shield is your heavy-duty opponent, complete with six individual target zones with force sensors. As you box, runway lights emit from the center of the shield and head for one of the six hit zones. Your goal is to hit the target as soon as the runway LED hits the center. Direct hits will glow green, while Bad Lands will flash red.

Punching the liteboxer.

I had initial doubts as to how much a glorified punch pad could withstand, but was immediately proven otherwise. I hosted a family reunion and invited everyone to pound the liteboxer. Man, it can take a beating. Even the toughest slams from those more muscular than me (everyone at the party) left the Smart Shield in place and the liteboxer platform firmly entrenched.

As you complete a round, your boxing statistics are recorded in the Liteboxer app (available for iOS and Android devices). The app tracks the total score for a single round as well as the accuracy and power of the hit (sensitivity can be adjusted in the app). Elements like these push the liteboxer into a more gaming domain, in contrast to the full-bodied boxing device that it is marketed as. I'm not saying this is a bad thing. Exercising can be a challenge, but gamifying fitness is an inspiring and engaging way to get more people into some form of physical activity – and Liteboxer will definitely get your heart racing.

At the end of every liteboxer round, my party guests were sore, sweaty and short of breath. Our homemade sangria was very much appreciated (there was also water).

Jab with a trainer, train to music, or master freestyle punches

Similar to Peloton bikes and other leading fitness hardware, there is an intuitive app that runs the show for the liteboxer. And like the competition, there are a number of features that are locked behind a monthly membership payment gate. After the first three months of free premium features, the courses and much of the music catalog charge $ 29 / month. Subscriptions are more natural nowadays when it comes to innovative workouts for at home, but with your Liteboxer membership you get a lot.

Images of the Liteboxer app screens.

To get started, there is an impressive range of training courses with real-time instruction. Trainers build their courses around multiple songs with classes broken down by music genre, length, and training style. On the “Build + Restore” tab you will find instructional videos for everything from 20-minute full-body workouts to targeted muscle group training.

When you step away from the instructors, there is a tab in the app called "Quickplay". Here you will find three categories: Punch Tracks, Freestyle and Thumboxer, the latter being more of a mobile "bonus" mini-game that recreates the Liteboxer experience on your phone screen. In Punch Tracks you will find the entire Liteboxer library with streamable songs that you can filter by genre and premium or non-premium levels. While there is a decent selection of non-membership titles, you should pay the $ 29 monthly fee to unlock the rest of the archive.

The idea of ​​Freestyle mode is that you box to the beats of your own music. As soon as the app is connected to your liteboxer, start a track and work on your strokes, combos and overall endurance.

Impressive bones, but a little lacking in technology

When you enter the Liteboxer platform, you will not see an interactive touchscreen of any kind. While the company is more than transparent that you need a cellphone or tablet to use the Liteboxer properly, that doesn't mean that some sort of built-in display isn't overlooked. I always appreciate being able to give up my devices in favor of my peloton's display. It gives me a break from flipping through my phone, prevents my device from being caked in sweat or damaged, and pushes out all the necessary functions and settings in a sleek and easy-to-reach user interface.

I wasn't that crazy about the Liteboxer's actual tablet mount either. Yes, the device is designed more for an audio-driven training experience, but the instructor-led courses are video lessons that you will want to watch during your class. The only way to watch this is by lowering your head and neck to pick up your tablet, which makes it difficult to aim properly and land your hits on the punch pad.

I wouldn't exactly say that these are deterrent deterrents to me, but they might be to some. For the price of $ 1,595, it would certainly be nice to at least have speakers on the Liteboxer. Sure, headphones are one of the most popular fitness tools in use, but if I plug my ears while I work out it gets annoying after a while, and not everyone has an external bluetooth speaker (or one that's loud enough to to hear about the sound of). Your fists hit the punch pad).

Our opinion

Photo of starting and pairing the Liteboxer.

If you ask me I think nailing down fitness equipment for the home is difficult. When a company works too hard on entertainment technology, the hardware can become a supreme gaming system rather than something that tightens our bodies. On the other hand, you need that element of fun to attract those who may not be so ready to hop on a stationary bike or weight trainer.

I actually think Liteboxer does a good job of landing comfortably in the middle. It's fun to use and it feels like you're getting a good workout. Is it a fully realized boxing simulator? I'm not a pro, but my guess isn't complete, especially considering how little you actually move around on the platform and that your opponent is stationary too.

Is there a better alternative?

Yes, but it mostly depends on what type of workout you want. Liteboxer specializes in boxing, of course, but another boxing alternative is FightCamp. It's a bit more traditional with its upright punching bag and offers some kickboxing workouts as well.

For more general workouts, you've hooked up fitness mirrors like Mirror and Tempo, both of which also offer their own boxing workouts with the help of instructors. Plus, there's a bit more tech behind it, as they use heart rate sensors, fancy displays to help you out, and built-in speakers for lots of music for your workout.

How long it will take?

The liteboxer is built like a tank and proper cleaning will help reduce wear and tear over time. In the event of a defect, there is a one-year limited warranty included with your purchase.

Should you buy it?

If you have to spend more than $ 1,000 (along with the membership cost of $ 29 / month) and want a cool centerpiece for your basement studio and party indulgence, the Liteboxer might be a great choice for you and yours. Now add in some onboard speakers, a screen, a few design tweaks and keep the price the same, and I think we'd see as many liteboxer setups as Pelotons. Here one hopes for a Liteboxer 2.0.

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03 Jul
Blog

What is Tabata workout, Exercises for Tabata workout?

An ideal fitness goal is not to sweat all day. Instead, do something best in a given time. Training Tabata makes it easier for you.

Tabata training is high intensity interval training (HIIT) training. The exercise duration stays shorter, but it can be much more effective when done correctly. In short, it saves time without affecting the results.

When do I plan a Tabata workout?

If your plan is to increase strength, lose weight, improve flexibility, or build muscle. Tabata is your thing.

Creation of Tabata

The Tabata training was developed by the Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

What exactly is tabata training?

The Tabata workout involves many exercises, each of which takes only four minutes. It may sound easy, but in reality it is exhausting.

The time must be divided as follows for each exercise.

  • Regressive exercises for 20 seconds
  • Rest for 10 seconds
  • Repeat for eight sets per exercise
  • let your body exhaust

Can beginners incorporate Tabata into the routine?

Yes, it's beginner friendly, but we recommend doing simple exercises at the beginning.

Over time, change the exercises to an intermediate level, and when you gain stability and strength, try hard exercises.

Can Tabata Exercise Help You Lose Weight?

No doubt here. It's a type of HIIT workout for weight loss. The intensity of the presentation by Tabata is very high. It will help you burn the calories faster and further help you lose weight while building muscle at the same time.

If you're not sure how to get started, here is the 20 Minute Tabata Workout Plan for Beginners

Remember to follow the Tabata rule for each exercise mentioned below

"20 Second Exercise – 10 Second Break – 8 Rounds"

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 while squeezing your glutes.
  6. Do eight sets of 20-second exercise and a 10-second rest.

Jumping lunges

1. Stand with your feet shoulder width apart and your hands hanging by your sides.

2. Take a big step forward and at the same time bend the knee of another leg so that it almost touches the floor.

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

Burpees

  1. Stand with your legs open to shoulder width.
  2. Bend your knees into a full squat and place your hands on the floor with your elbows between your knees. We better call it a frog pose.
  3. Push your legs back with your feet parallel to your ankles and assume a plank position with your ankles straight.

Tip: Squeeze the core together and contract the glutes and this remains an essential point in getting the burpee right.

Attention: To avoid lower back injuries, avoid arching your back while doing planks.

4. Bring your legs forward by jumping and swinging your feet until your knees are between your elbows again and you are back in the frog position.

5. Now swing your whole body in the air by stretching your hands straight up.

Tip: Jump by engaging your whole body to make every burpee you do a lot more effective.

Do eight sets of 20-second exercise and 10-second rest

Incline Push Up

  1. Use a small elevation like a sofa or bench.
  2. Put both hands on the bump. Take a push-up position with your hands shoulder width apart.
  3. Lower your chest towards the bump. Use your triceps and chest to push yourself back into the pose.
  4. Do eight sets of 20-second exercise and 10-second rest

Tip: Do not bend your body during the entire movement and when reaching and reaching the posture. Avoid getting too close to the platform.

Reverse lunges

  1. Stand loosely with your feet shoulder width apart.
  2. Place your hands on your sides or on your hips.
  3. Take a large step back with your left leg. Keep the heel of the left leg pointed backwards.
  4. Bend your knees until the thigh of your right leg is parallel to the floor.
  5. Press with the heel and metatarsus of your right leg to return to a standing position.
  6. Repeat by kicking back with your right leg. It makes it a repetition.
  7. Do eight sets of 20-second exercise and 10-second rest.
25 Jun
Blog

6 Tips To Maximize Your Workout Sessions

When it comes to getting the most out of your workout, there are many things to consider. Depending on your health and fitness goals, you should consider how much time you spend exercising and what types of routines you can follow that will bring you success without overdoing it.

Some people find that having a set schedule will help them stick to their exercise routine, while others need more guidance to help them achieve their specific goals. While there is no magic pill for losing weight or building muscle, there are plenty of things you can do to stay motivated.

Try some of these useful tips to maximize your workouts:

  1. Be aware of your food

One of the first things you should do is check what you are putting into your body. Make sure that you eat plenty of fresh fruits and vegetables every day. Proper nutrition will help you gain the energy you need for daily tasks and activities, including exercising. You can consult a nutritionist if you want to get a better idea of ​​how to improve your diet.

Also, don't skip breakfast when trying to lose weight. Your body needs essential nutrients and vitamins to function optimally, and skipping breakfast can negatively affect your overall success as you may eat a lot more during lunch.

  1. Take some dietary supplements

The use of supplements is not new and there are many of them these days. They come in various forms such as pills, powders, and beverages that you can consume anywhere.

Which supplement to choose depends on the result you want. Suppose you want to increase your muscle strength and mass. You can supplement your weight lifting sessions with supplements that contain ingredients that promote muscle growth.

Dietary supplements are best taken in conjunction with an effective eating plan that contains the nutrients necessary for muscle building. You can check the options on this and other websites if you are looking for the right supplement for you.

  1. Increase the intensity of your workout

Another tip for maximizing your workouts is to make them more intense. Increasing the intensity requires more effort and energy. You can achieve this by taking shorter rest between sets, doing compound exercises, and lifting heavier weights, among other things.

To take full advantage of your high-intensity workout, it is important to start slowly with short sessions that only last a few minutes and then build those sessions up over time. You should also alternate between full-body weight training and cardio exercises at least twice a week. It is recommended that you choose a cardio workout that you enjoy as it will help you stay motivated and interested in the workout.

  1. Vary your exercises

Variety is important in order to efficiently build muscle and shed pounds. According to a 2015 study by East Tennessee State University, people who did both full squats and deep squats gained more fitness than those who did only deep squats. The same applies to any form of training.

Repeating the same movements many times will help your body get used to them. And if you stop, your body will stop responding, rendering your previous efforts useless.

  1. Exercise regularly

You can start exercising consistently by devoting time to your preferred routine each day. However, consistency doesn't have to mean training for an hour every day or even every other day. All you need to do is make a habit of exercising your entire body as it will pay off in the long run.

It is advisable to exercise and mix it up several times a week, every two days. Once you've established a regular exercise plan, make an effort to follow it no matter how busy you are.

  1. Drink enough

According to a study by the University of North Carolina, losing just 2% of your body weight in fluids – some fitness goers sweat up to 10% – can make your exercise seem more difficult than it is, decrease your exercise performance, and affect your body's ability to perform to recover after exercise.

Hydration is essential to your overall health. You need to drink the right amount during your exercise program to avoid various health problems. For example, drinking too much water can make you feel bloated and dizzy, which makes it difficult to perform an exercise program that uses large muscles. This is especially true if you drink excessive amounts of water immediately before and after workouts such as the squat and bench press.

On the other hand, if you don't get enough water while exercising, you'll feel exhausted faster. Even if you are hydrated at the beginning of your workout, you will find that your body needs more fluids as your routine progresses. If you stay hydrated, you can work out longer.

Conclusion

Finding a workout routine that works for you can be difficult. However, if you follow a method that you are comfortable with, it can make a huge difference in the results you see in your body. If you enjoy certain workouts, keep doing them and find similar routines so that you can maximize their benefits and continue your health and fitness journey.

04 May
Blog

Home Workout : No Equipment Exercises

Exercising at home has many benefits and is no less effective than exercising in the gym. All you need is a combination of effective exercises. With this in mind, we've created a series of exercises that can be used to train the entire body without equipment.

Here are ten home training exercises that will burn every muscle in your body and keep your body in shape without going to the gym or lifting the heavy weights that lead to injury.

Follow the regimen with an interval of 30 seconds between each set.

JUMPING JACKS

Main part engaged: legs

Position: Stand with your legs together. Put your hands on the side of your thighs.

The movement:

1. Bend your knees slightly.

2. Jump with it and pull the legs out at the sides. Pull your hands up like airplane wings to shoulder height.

3. Jump back to close the legs and hands that are resting on the sides.

Representative: 15-20

Sets: 2

BURPEES

Main part engaged: Full body

Position: Stand with your legs open to shoulder width.

The movement:

  1. Bend your knees to the level of a squat and place your hands on the floor with your elbows between your knees. We better call it a frog pose.

2. Push your legs back with your feet parallel to your ankles and take a plank position with your ankles straight.

Tip: Squeeze the core and contract the glutes, which remains the most important point in getting the burpee right.

Attention: Avoid arching your back while doing planks to avoid lower back injuries.

3. Bring your legs forward by jumping and swinging your feet until your knees are back between your elbows and you are back in the frog position.

4. Now swing your whole body in the air by stretching your hands straight up.

Tip: Jump with full body intervention to make each burpee you do much more effective.

With this we complete a burpee.

Repetitions: Continue for 1 minute

Sets: 2

SQUATS

Main part engaged: Lower body and core

Attitude:

1. Stand shoulder width apart with your feet pointing outward about 15 degrees.

2. Look straight and bend your knees. Hold on to the core.

The movement: Slowly bend your knees and drop into a chair. Hold for a few seconds. And come back to the posture.

Representative: 12-15

Sets: 2

High jumps

Main part engaged: Full body

Position 1. Stand shoulder width apart.

2. Lock your palms in front of your chest and bend your knees slightly.

The movement: Jump in the air with extra pressure. Go as high as you can.

Repetitions: 12-15

Sentences: 2

PRESS KNEES

Main part engaged: Arms and shoulders

Position: Assume the push-up position with palms slightly wider than shoulder width. Put your knees on the floor

The movement: 1. Bend your elbows and let your torso fall down without bending any joint on your torso until your chest touches the floor. Hold on to the core.

2. Press up to straight elbows.

Repetitions: 8-9

Sentences: 2

LATERAL LYING HIP ABDUCTION

Main part engaged: Glutes

Position: 1. Lie on the left side of your body.

2. Stretch your legs over each other. Rest your head on your left hand or on a pillow.

The movement: Raise your right leg up to 45 degrees in the air and bring it down. This is a repetition.

Representative: 15-15 on both sides

Sets: 2

PLANK

Main part engaged: Core and arms

Position: 1. Lie on your chest.

2. Place your upper body on forearms and palms that are touching the floor.

3. Lift your whole body and place your torso on your toes. Keep the whole body straight and the core engaged.

The movement: Hold the stance with the core locked and core locked in place.

Representative: 30 seconds to 1 minute

Sentences: 2

PLANK UP-DOWN

Main part engaged: Shoulders and core

Position: Get into the plank position on your elbows.

The movement:

1. Place the palm of one hand on the floor and use the other arm to push it up until you are in a push-up position.

2. Now lay one elbow at a time on the floor until you have reached the plank position. This completes one repetition.

Tip: Don't bend your spine during the entire exercise. Keep the core busy increasing the efficiency and effectiveness of the exercise.

Representative: 8-10

Sets: 2

PRONE T.

Main part engaged: Shoulders

Position: Lie completely on the floor with chest to toe touching the floor. Keep your arms outstretched at your sides and do a "T" with your body and arms as a whole.

The movement: Accompanied by your chest and head, raise your arms in the air and hold them for a few seconds until you feel the burning sensation in your shoulders.

Tip: take a break when you feel the strain on your neck.

Representative: 15-20

Sets: 2

CRUNCHES

Main part engaged: Vein

Position:

1. Lie completely on the floor.

2. Bend your knees and place your feet hip-width apart on the floor. Cross your hands on your chest.

The movement:

1. Contract your abs, inhale, and lift your torso up to 45 degrees towards your knees.

2. Come down into the pose

Tip: Relax your neck

Representative: 20-22

Sets: 2

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