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Fitness

5 exercises to increase the glutes quickly

by admin January 12, 2020

written by admin

The most important thing when carrying out this routine to tone your buttocks is perseverance, as well as to accompany the exercises of a balanced diet.

If you want firm, toned and attractive glutes, you should start to design a good exercise routine. To help you with this, we tell you some of the exercises that can help you look great. And remember, perseverance and dedication are key throughout the process.

Regardless of sex, age and the presence (or not) of cellulite, many people worry about having a physical condition that gives them benefits in terms of health, but also, in terms of aesthetics. After all, who does not want to feel and look good?

One of the great challenges when starting any exercise routine is to maintain perspective and motivation. This goes hand in hand with the progressive loss or, rather, the demystification that exercise is an arduous and difficult task.

How do I properly exercise my buttocks?

The glutes are not a single muscle. In fact, each gluteus is composed of three muscles. So, depending on what you want to achieve, you must choose an exercise that serves to exercise one or the other .

The buttocks are divided into 3 muscles: gluteus maximus, gluteus medius and gluteus minimus.

The gluteus maximus is the largest and is responsible for giving the general size of the gluteus.

The middle is at the upper end of the gluteus maximus.
The gluteus minimus is below, at the lower end of the gluteus maximus and this is responsible for giving the round shape so characteristic to the buttocks.
Performing several random exercises does not assure us that we are exercising these 3 muscles . Therefore, it is essential to work these muscles at the same time, to achieve the greatest possible stimulation, and also faster results.

Exercises to increase the buttocks

1. Squats

This is the best known exercise to increase the size of the buttock. There are infinities of positions to perform appropriate squats.

We recommend that you start doing squats, without weight , and then begin to add it little by little, to be exerting more pressure on the muscles.

The correct way to perform a squat is by standing straight, preferably with your legs well apart.
Flex the knees, without exceeding the tip of the feet , while pulling your hips back slightly.
Go down as far as you can and go back to the beginning.
The best way is to repeat this movement about 10 times in sessions of 5.
If you feel that you are exerting force on your legs, open your legs wider . This will allow even more work for the gluteal area.

2. Sumo squat

This exercise is perfect for toning the inner muscles of the buttocks.

You can do it with weight from both sides, either a dumbbell or a dumbbell or directly placing a single weight between the legs separated.

Stand up straight, with your back straight and your legs apart.
Bend the knees until they are horizontal and then, with the help of the weight, lower.
The ideal is that you feel a pressure on the buttocks when you go down, this is what we are looking for.
Repeat about 10 times for 5 series.

3. Squat with jump

It is a variation of the squat. It differs in that, when rising, the knees are stretched making a jump .

Impulse until you make the jump, rest for 10 seconds and go back down to complete a series of 5 minutes.

4. Strides or intruders

This exercise is one of the most effective and with the best results.

Stand upright, with your back straight and pretend to take a step , stretching your leg forward.
Use a dumbbell or a dumbbell and hold it in your arms. Flex the knees, lower and rise again without removing the position.
Perform 10 repetitions every 5 series.

5. Dead weight

It is excellent for working the lower part of the buttocks. It can be done with weight or without it, but it is advisable to use the use of dumbbells or bars.

Tilt your hips back by slightly flexing your legs.
Hold this position for a few seconds and then release.
It is important that when you return to the starting position you contract the gluteus , in this is that the effectiveness of the exercise is based.

If you use weight, it is advisable to place it in front of you, with your arms stretched out or at your sides .

Perform 10 to 15 repetitions in sets of 5.

Now that you have the 5 best exercises for the gluteal augmentation, design the routine that will take you to reach your goal and, Hands on!

January 12, 2020 0 comment

Fitness

6-Minute Morning Workout to Lose Weight and Burn Calories Faster

by admin December 16, 2019

written by admin

The workout is somehow difficult items. But starting a morning routine exercise, even if you’re seasoned or just getting started, it can be very hard sometimes. Though, it sounds good in the afternoon or in the night before, but things changes when that your alarm starts blaring very early in the morning.

According to the University of Michigan, working out in the morning not only elevates your metabolism, increasing the amount of calories your body burns but also improves your sleep cycle and boosts energy by getting an endorphin rush.

it’s not always an easy thing, to start with, a few small and simple to make changes you’ll realize it’s not so tough either!

You are going to start with 4 basic and effective bodyweight exercises that will just target mainly your legs, arms, abs, and butts in this 6 minutes workout.

This workout is very easy and you will get good results by keeping your energy expenditures elevated throughout the exercise.

Practising this workout in the morning will help you burn those stubborn fats around your body as fast as possible.

“Get this listed 6-Minute Morning Workout in the right way. And you’ll have a reason to shower.”

It’ll not just make you see a reason to shower but will also set you on the right track before you start your day.

It will also help you get lean and fit by doing this short yet intense workout before your morning shower.

Getting Started With Your Your Morning Workout

A workout is a gradual exercise which is natural and safe but if you have been battling with an overweight issue, or with any medical conditions, just try and visit your physician to get a checkup before you start doing any exercising.

In your morning workout routine, Always remember to:

Warm-up. To do this, begin by spending 3-5 minutes before and after the workout to properly warm-up. In doing this, you will warm up your muscles and prepare your body for exercise.
Cool-down. Try to do all four moves in sequence with minimal rest in between them. In doing this, it will allow your muscles to cool down.

1. Bicycle Crunch

Step 1: Start by Lying down flat with your lower back on the ground. Then Put your hands behind your head, without locking your fingers together and then bring your knees in towards your chest and lift your shoulder blade off the ground.

Step 2: Try to straighten your right leg out a bit to about a 45-degree angle to the ground while turning your upper body to the left, and then bring your right elbow towards the left knee.

Step 3: Let your rib cage move and not only your elbows. then try to switch sides and do the same motion on the other side to complete one rep. Make sure you continue doing this alternating from side to side until you complete the prescribed number of reps.

2. Plank

Step 1: Begin this workout by Placing your hands directly under the shoulders, then slightly wider and than shoulder-width apart.

Step 2: Try to squeeze your glutes and prop your body, in doing this, it forms a straight line from head to your toes. Hold the position for the prescribed number of repetitions.

3. Jump Squats

Step 1: begin this squats by standing with your feet shoulder-width apart.

Step 2: Then contract your abs and lower your body as far as you can by pushing your hips back and bending your knees until your thighs are parallel to the floor. wait, and return back to the starting position again.

4. Push-Ups

Step 1: Start by getting down on all your fours in a push-up position with your arms places straight and your hands placed slightly wider than shoulder-width apart. Let your body form a straight line from your ankles to your head.

Step 2: Brace your core. And then lower your body until your chest is nearly touched the floor. wait, and then push back up.

Perform this workout routine in the morning before jumping into the shower and taking your breakfast for a better result.

If you enjoyed this post on 6-Minute Morning Workout to Burn Calories and Lose Weight Faster or have any questions, please leave a comment below and don’t forget to like and share.

December 16, 2019 0 comment

Fitness

Cardio vs Weight Lifting: Which Is Better for Weight Loss?

by admin December 9, 2019

written by admin

When exercising at the gym, we all want to find out what is going to be the best beneficial exercise, especially when wanting to get the shape you desire to achieve.

In some exercise, we might have bad-ass cardio, In the other one, we can as well have kick-ass weights. How do you know the best opt to follow for your body journey?

The Cardio Or Weights for Fat Loss

Many of us avoid going to weight section due to the fact that some of us absolutely have no idea of how to use them. Or, because they are subjugated by men. While others just keep away from cardio due to fear of losing their already achieve glute gains. Or, because they cant just bear the whole part of gasping for breath after or during the exercise.

So, here’s is on going question: Is there a ratio to help you find the perfect balance between treadmill workouts and dumbbell sessions? Don’t be scared. Women’s Health have done the finding for you.

Check out down bellow about all the fat-burning and muscle-sculpting facts to ensure that you’ve choose the best cardio, weight, or both, body transformation strategy.

The Benefits of cardio

Cardio burns more fat than lifting weights

According to a study, a person who performed aerobic exercisers lose up to four times more fat and in less time than those who solely strength train.

The kind of exercise to go for depends on your weight loss goal: persistent-intensity cardio is the best for those with high intended weight loss goals, while HIIT retains existing muscle as it stimulates fat torching muscle enzymes. This depends on the purpose of your fitness.

Doing cardio makes you snack less

A study has shown that people who did high-intensity cardio for 15 minutes tends to eat about 11% less in the 24 hours after.

‘This potency level causes your body to circulate more blood to stop overheating habit.

Translation: blood is being diverted away from your gut, in turn, putting the brakes on your appetite.

Cardio vs weight training for belly fat

Cardio means losing weight all over the body, plus losing muscle mass as you can’t choose what you lose or from where. “Fat is systemic – it belongs to your whole body, meaning you can’t control where you drop it from,” explains Breen.

So is cardio the best option for losing belly fat than weight training? Maybe Yes or no. Building muscle also means you increase your body’s ability to burn calories as muscle tissue requires more calories, so whether you’re working out our not, your body is burning more calories.

This shows that when you do weight training, your belly fat tends to reduce together with other parts of your body whereas cardio workouts will make your body generally slimmed.

Benefits of weight training

To burn fat: lose weight by just lifting weights only

Lifting weights gives your body a metabolic spike an hour after your workout as your body repairs muscular.

Losing weight through weight training option vary from doing it solely based on cardio. Strength training reduces your craving levels although not in the same way cardio does.

The satiating effect ends about an hour after exercise when your body starts to crave the energy it’s using to repair and build muscle.

Doing a 14 day food plan while on this weight training may give you the healthy results you’re looking for.

For Body Reshaping

‘On the flip side, you can target specific muscles with weights because muscles are localised,’ says Breen.

So if you did a bunch of squats, you’d see results in your hamstrings and glutes – but you’ve still got to do cardio for muscle tone to show.

Cardio vs weights results

Doing cardio exercise, helps to slims down your fat and muscles while with weight training, it’s the muscle expansion that burns the calories, both give different desired results. nevertheless, to get the best healthy results is about balance and combining both with a healthy, nourishing diet.

In the end I still do basic weight lifting, which I think is lot good for you and increased my anaerobic speed. It isn’t hard for me to put muscle on, which I think is aided by the very quick recovery that goes with so much cardio. The hardest part is just eating enough.

December 9, 2019 0 comment

Fitness

6 Exercises To Combat Abdominal Fat

by admin November 7, 2019

written by admin

Getting a flat and toned abdomen is one of the greatest ambitions among those who struggle to lose weight. Therefore, today we bring some of the best exercises to achieve it.

The fat that accumulates in this area of the body significantly affects the figure. And, although some ignore it, it represents a risk for cardiovascular health .

Fortunately, it is proven that it can be fought with natural methods , without the need for strict diets or expensive supplements. With a controlled calorie diet and practicing at least 30 minutes of exercises per day you can get good results.

The best thing is that you do not need to go to a gym, as there are several exercises that can be done from the comfort of home. These routines combine cardiovascular activity with high intensity training, to increase caloric expenditure and weight loss.

Next, we share the 6 best exercises for you to start incorporating them into your daily routine.

1. Obliques with weight

Obliques with weight help burn calories and are a good option to decrease inches of the belly and waist.

How to make them?

First, sit in a V with the upper torso and thighs, legs crossed and raised.
Next, hold a 5-pound ball with both hands, right in the chest area, and perform rotating movements from left to right.
Complete 3 sets of 10 repetitions.

2. Exercises with roller

If you have a roller or a wheel to exercise, this activity is perfect for your abdominal routine.

Its use not only facilitates training, but has wonderful benefits to strengthen the muscles of this area of the body.

How to make them?

First, lean on your knees on a mat and hold tightly on both ends of the roller.
Lower the body as you steer the wheel forward and, with a slow movement, return to the starting position.
Perform 3 sets of 20 repetitions.

3. Bridge with leg lift

The bridge is an exercise that benefits both the abdominal area and the buttocks and hips .

We do this exercise, combined with the elevation of the legs to increase its intensity.

How to do it?

First, lie on your back, with your left knee bent, your left foot resting on the floor, and your right leg extended toward the ceiling.
Then, keep the arms at the sides of the body and raise the pelvis for 10 seconds.
Rest, change legs and complete 10 to 12 repetitions with each one.

4. Low abdominals

The lower abdominals are usually one of the most problematic areas to work, especially since it is the most fat that tends to accumulate.

This exercise focuses on this area and, although it is a little complex, it serves to reduce measures .

How to make them?

To start, raise both legs. These must remain at a 90 degree angle to the ground.
Next, lower your legs without letting your feet touch the ground.
Pause briefly (4 or 5 seconds) and come back up repeatedly.
Make 4 sets of 10 or 15 repetitions.

5. Knees to the chest

This type of abdominal exercise is ideal to combat excess fat, since, in addition to focusing on the belly, it serves as a cardiovascular activity .

How to do it?

First, stand on your stomach to support yourself on the forearms and the tips of your feet.
During exercise, be sure to keep your back straight and your abdomen contracted.
Raise one of the knees to the chest, return to the starting position and repeat the movement with the opposite leg.
Perform alternate movements with both legs, trying to do it as quickly as possible.
Do 30 or 40 repetitions.

6. Plank

First, highlights the plank or iron. This is a very popular exercise, since it manages to work an important part of the muscles of the whole body.

Therefore, it is recommended to activate the rhythm of metabolism while strengthening the abdomen, buttocks and lower back.

How to do it?

First, lie face down on a yoga mat, lean on the forearms and the tips of the feet.
During exercise, be sure to keep the body straight, without flexing the hip and with the abdomen contracted.
Immediately you will feel that the abdominal wall makes a strong tension to support the position for a few seconds.
Start holding 20 seconds and then increase it to 45.

Do you want to see the results in a short time? Be consistent with the practice of these exercises and do not forget to supplement them with a good diet.

November 7, 2019 0 comment

Fitness

Best Exercises You Need To Keep Doing To Reduce Belly Fat

by admin November 6, 2019

written by admin

Have you ever woken up today to see a bit extra belly fat around your body that you need to lose fast via exercise? The Think about it! Do you really want to fit into that gorgeous dress you spent all your little savings on for new year’s? Then now is the best time to start doing some exercises to burn those belly fat!

Although it is convenient to adopt a healthy diet and continuous cardiovascular training, we also recommend you to put into practice some exercises designed to reduce it.

These help to eliminate more easily the unsightly “rolls” and, as if that were not enough, they contribute to tone the muscle to avoid flaccidity.

So Here The Best Exercises You Need To Keep Doing To Reduce Belly Fat

Circular leg movements

This simple exercise works the waist area, tones the hips and helps improve coordination.

How to do it?

Lying on your back, with your legs outstretched and your arms at your sides, raise one of your legs to a medium height.
Then, begin to make simple circular movements in one direction and another.
Bring back the leg to the floor and do the same routine with the other leg.
Do 15 to 20 movements.

Elevation of legs

The exercises of elevation of legs not only contribute to improve the aspect of the waist but they offer benefits to the muscles of the hips.

How to do it?

Lay out a yoga mat, lean on your knees and hands on the floor (4 props), and then extend your right leg back.
Hold it for a few seconds, and then return to the starting position and do about 15 to 20 repetitions per side.

Hip lift

This position, also known as bridge or pelvic lift, tones the abdominal muscles, shapes the waist and helps increase physical endurance.

How to do it?

First, on the mat or mat, lie on your back, with your legs bent and your arms at your sides.
Next, raise your hips towards the ceiling and hold your posture for 15 seconds.
Then return to the initial position, rest 20 seconds and perform 5 repetitions.

Oblique abs

This simple activity is very useful to reduce the waist and tone the abdomen . The ideal is to do it with some weights to increase its intensity.

How to do it?

First, sit on a mat or mat, hold a dumbbell with your arms stretched out and flex your legs.
Make sure that your feet are resting on the floor and your back is erect, tilted backwards, at a 45-degree angle .
Next, turn the waist to the right and then to the left.
Repeat the same movement 12 to 15 times and rest.

Lunges

The lunges are one of the exercises that are usually included in the routines of leg, abdomen and buttocks.

Its practice considerably increases energy expenditure , since it requires balance and physical resistance.

It is recommended to help reduce waist rolls and fat accumulation in the hips.

How to do it?

Stand up straight, with your legs shoulder-width apart and hold a pair of dumbbells.
Next, flex the front leg to a right angle. It prevents the knee from touching the ground.
In turn, flex the arms upwards, so that they form a 90 degree angle in front of the face.
Return the leg to the starting position and repeat the movement with the other.
Finally, do 10 repetitions, alternately.

Side strides

The lateral strides serve to work the legs, the abdomen and the waist . His practice increases endurance and improves balance.

It is advisable to add a little weight to help burn fat while toning.

How to do it?

Stand up straight, with your feet together, and stride to one side, bending the knee until it forms a 90-degree angle.
Return the leg to the starting position. Then, repeat the movement with the other leg.
Do between 8 and 10 repetitions, alternating legs.

Have it in mind that a thin and toned waist is the result of multiple efforts and dedication.

It is very vital to practice these exercises every day and, of course, control the intake of fats and calories to see the results.

November 6, 2019 0 comment

Fitness

10 Exercises To Blast Belly Fat

by admin November 3, 2019

written by admin

When you want to reduce the abdomen fat, one needs to start slowly, to be consistent with the exercises and combine them with a proper diet to get the best results. If your belly is somewhat bulky, we suggest some exercises to reduce the abdomen that you can do at home without problems.

First exercises routine to reduce the abdomen

Before you you start taking any physical activity it is essential to have a healthy and balanced diet .

To reduce the abdomen you should consume less carbohydrates , as well as exercise regularly (at least 3 times a week). If you do not have the time or the will to go to the gym, do not worry, we offer you the following ideal routine to practice at home:

Elevation of legs

Lie on your back on a mat.
Put your hands under your thighs and stretch your legs well.
Lift them at the same time with the tips of your feet aligned with your knees (as if you were pointing to the ceiling with your fingers).
The legs should be perpendicular to the ground.
Lower them without touching the floor with your heels. Do 20 repetitions.

Elevation of legs and pelvis

The initial position of this exercise to reduce the abdomen begins where the previous one ends .

To begin your legs will be elevated and perpendicular to the floor.
The next thing is to take them backwards, so that the feet surpass the imaginary line of the head. The pelvis will also rise.
Complete 30 repetitions.

Hands to the ankles

To do this exercise, first

Put yourself face up on a mat and stretch your legs raising them as in previous exercises.
Leave them stretched, because what works is the torso.
Try to touch the ankles with your hands (first you will reach the knees).
The jerk is given by the arms and abs. Repeat 30 times.

Circles with legs

Also lying on the mat stretches the legs and places the arms at the sides of the body.
Open your legs outward at the same time, and move them so that you “draw” a circle with them.
Perform 20 repetitions and then do the same, but inward.

Iron and sides

The exercise known as iron is very effective in burning belly fat . Although it is very difficult and somewhat painful, the results are more than interesting. Of course, it has many variants, such as the one that includes moving the body to the sides.

The points of support are the toes, elbows, forearms and hands.
The rest of the body should swing from right to left without touching the ground.
Make the most movements in 1 minute.

Second exercises routine to reduce the abdomen

So that you do not get bored and can work very well that area so complicated to promote fat loss , we offer another series of exercises to say goodbye to the bulging belly :

Side plate

Lie on the mat on your right side, with your legs straight.
Support sole of your feet on a wall until you get used to the exercise.
Place the elbow and forearm on the floor and elevate the hips.
To balance the body, bring your left arm past your head.
Hold a few seconds and change sides.
Try to meet 5 elevations per side.

Oblique abs

Lie on your back and bend your knees (support the soles of your feet on the floor).
Cross the right ankle on the left thigh.
Bring the left hand behind the head and raise the torso to touch the raised knee.
Do 20 repetitions and repeat with the other side.

Vertical scissors

It is an exercise widely used in pilates and serves to strengthen the internal and lower abdominal muscles .

Lying on your back on the mat, stretch your legs and put your hands under your thighs.
Raise the right as much as you can and, lowering it, raise the left leg.
The movement is like that of a pair of scissors (hence the name) or of a “rise and fall”.
Make 20 climbs with each leg.

Bridge

Also face up on the mat, put your arms at your sides.
Flex the knee and support the soles of the feet.
Elevate the pelvis so that the torso “detaches” from the floor.
The points of contact with the floor are the head, shoulders, arms and feet. Allow the rest to remains in the air forming the bridge or triangle.
After a few seconds in that position descend slightly, without touching the mat with your thighs. Perform 30 repetitions.

Below we show you a simple tutorial for the realization of an isometric bridge.

Stride with twist

This variable of the exercise not only works the legs, but also the abdominals. It can be done with or without weight (dumbbells are taken between hands).

Standing with your back straight, take a step forward with your left leg and bend your knee so that the body “goes down”.
The right leg should be stretched and with the knee pointing to the floor.
Then turn the torso to the right.
Go back to the center and return to the initial position. Repeat with each leg 20 times.

November 3, 2019 0 comment

Fitness

7 Exercises To Reduce The Hips

by admin November 1, 2019

written by admin

It is really hard to eliminate the fat that surround in the upper part of the thighs. It affects women more than men and is commonly called “cartridge belts”. This is due, in part, to the physiology of the female body.

In spite of everything, this does not mean that we do not do anything to prevent the accumulation of fat. In short, there are several routines designed for those people who want to reduce the fat accumulated in the hips. Your results are noticed.

Here are the 7 Exercises To Reduce The Hips

1. Hip lift

This very exercise is effective to reduce the hips, whose difficulty could increase over time.

Lie on your back on the mat.
Flex the legs and rest the soles of the feet on the ground.
Place the arms on the sides of the body.
Raise the pelvis until it is at the same height as the knees .
The back should detach slightly from the ground, while the shoulders, arms and head should remain supported.
When you feel the pressure on the buttocks and lower abdomen, try to contract the thighs to tone them more.
Hold the position for about 10 seconds and lower the pelvis.
Do 20 repetitions.
To add to the difficulty of the exercise, you could place a disc or a weight on the belly.

2. Twists Exercise

They are ideal for reducing the accumulated fat in the waist and hips. It is easy to execute, although with the passage of time, you could make it more difficult.

To start, put your hands on each side of the body and separate the legs slightly.
Turn the torso as far as possible to the left.
Then, after a brief pause in the initial position, turn to the right .
And so, until you reach 20 repetitions.
Another part of the exercise is to bring your hands to the back of your neck and do another series.
The third phase is performed with the arms stretched in the shape of a cross.
To make it more difficult, you can add weight. First, you could help out with a weightless bar. Then, you could do it with a dumbbell in each hand. And, at a very advanced stage, you could put small discs on the bar.

3. Leg raising

On the mat and face down, support the palms of the hands and the tips of the feet.
Raise the right leg so that it is parallel to the floor and in a straight line with the back .
Hold the posture for a few seconds before returning to the starting position.
Do 20 repetitions with each leg.

4. Leg stretch

This exercise not only reaffirms the buttocks and shapes the hips, but strengthens the legs.

Stand face down on the mat.
Rest on it the palms, the elbows, the knees and the tips of the feet.
In this crouching position, stretch the right leg and raise it as much as you can, without flexing .
Hold for a few seconds and return to the starting position.
Do 20 repetitions with each leg.
If you want, you can make exercise more difficult, put weights on your ankles .
Another variant is to raise the leg without stretching it. The sole of the foot should face the ceiling.

5. Lunges

This exercise is very similar to what is known as “assault” in fencing.

Stand up, with your legs together, your back straight and your arms on each side of your body.
Take your right foot one meter or so forward, at the same time you flex your knee.
The left knee should be facing the floor.
Stay like this for a few seconds and return to the starting position.
Complete 15 repetitions.
Do the same with the other leg.

Once you master the exercise, you may try to increase the difficulty a little. For example, you could hold a small dumbbell or dumbbell with each hand. Or, you could do them by holding a bar that you place between the arms, at the height of the shoulders .

6. Alternative elevation of legs

Lie on your back on the mat.
Stretch your legs and place your hands under your thighs.
Lift the right leg as much as you can, make sure it stays well stretched always.
When you have lowered it, raise the left leg.
And, when lowering it, the leg should not touch the ground.
The alternate elevation of legs must be a continuous movement.
Do no less than 20 lifts with each leg.

7. Lateral leg raising

This type of exercise helps to reduce the fat accumulated in the hips is very easy and will help you burn a lot of calories.

Lean on one side of the body on the mat.
Align the torso of the body with the legs, which must be well stretched. You could hold the head with your hand, although the latter is not essential.
Lift the leg that rests on the one that is in contact with the ground. Try to make the angle between both legs as large as possible.
Lower the leg and repeat 20 times.
Change sides and follow the steps described above.
For these exercise to be more effective, you need to put a bag of weight around each ankle

Finally

if you are starting, you could choose only some of them for the first month. Then, you could progressively incorporate the others. And a little later, even, increase the number of repetitions per batch and the number of batches of each exercise. Do not think about it anymore and get down to work!

November 1, 2019 0 comment

Fitness

8 Easy Exercises To Do At Home

by admin October 26, 2019

written by admin

The important of practicing physical exercises regularly are countless. Not only do we strengthen the musculo skeletal system, we reduce the risk of suffering injuries and suffering from cardiovascular diseases, but we also minimize stress and develop our mental capacity.

There are kinds of exercises you can do: hiking, jogging, cycling, aerobics, the decision is yours. The essential thing is to start. Today we show you a list of exercises to start getting fit without spending money in a gym , or affect your daily tasks. You will not have to leave the house!

The best 8 easy exercises to do at home

To obtain the maximum benefits we can elaborate a routine composed of series of repetitions of the different exercises and carry it out several times a week.

1. Step back

The step back strengthens the legs and is excellent for toning the glutes.

How do we do it?

Standing with arms extended forward, move one leg back while flexing the front leg. Recover the initial position and alternate with the other leg. Repeat the exercise 15 times.

2. Frog jump

Frog jumping is an exercise used to measure cardiovascular resistance , in addition to activating different muscle groups.

How do we do it?

Stand on your haunches with your hands on the ground. Extend the legs back and return to the starting position. Then jump up with your hands extended above your head. Perform about 15 frog jumps with rest intervals of between 15 and 30 seconds.

3. Push ups or plates

This exercise is ideal to strengthen and develop arms .

How do we do it?

Place your hands on the floor, on both sides, in a straight line with your shoulders. Stretch your legs completely back to form a straight line with your back. Extend the arms and then bend the elbows to lower the body, which should be about five centimeters from the ground. It is recommended to do 12 push-ups in a row to start. If you find it very difficult, you can do it with your knees supported.

4. Rowing of room

The rowing room allows a complete muscular work: relieves tensions, strengthens and burns many calories .

How do we do it?

Take a jug full of water and stand up with your legs slightly apart. Hold the container with the backs of your hands out and place it against your thighs. Keep your back straight. Inspire and raise the carafe to the level of the chin. Expire while you download it. Do this exercise 10 times in 4 series and you will get strong shoulders.

Despite the benefits of the exercises, we recommend you visit a specialist and make sure they are right for you. Your body will appreciate it.

5. Skip

Jumping is an activity that we have practiced since childhood in the vast majority of games. It is fun and useful to lose weight and strengthen your legs.

How do we do it?

Place your feet in parallel, slightly separated. Bend your knees a little and push yourself up with your arms raised. Do 15 repetitions with intervals of 15 seconds.

6. Squats

With the squats you will improve the muscles of the lower body train . This exercise is wonderful for people who want to reduce and strengthen the buttocks and thighs.

How do we do it?

Step 1: With your back straight, sit down and get up from a chair 10 times.
Step 2: With the arms extended forward, bend the knees until the thighs form an angle of almost 90 degrees with the ground. Try to keep your back straight. You can vary the separation of the legs to work different muscles. You must repeat it 10 times.

7. Home bicep curl

The so-called biceps curls can easily be done from home and will allow us to show strong and turned biceps.

How do we do it?

Standing, upright and with your legs semi-flexed, keep your arms close to your body while exercising with 2 1-kilogram pesitas. You can replace them with two water bottles of the same size, raise the forearm 20 times. Make three series. You can do it alternatively or simultaneously.

8. ABS

The abdominals allow to improve the posture of the body , which decreases the wear of the spine . They also strengthen the abdominal muscles and relieve tension in the back.

How do we do it?

Place your lower back in contact with the floor, your knees bent and your hands behind your ears. It pushes the shoulders up, about seven centimeters. Lower and repeat the movement about 15 times.

October 26, 2019 0 comment

Fitness

5 Exercises That Wont Let You Lose Weight

by admin October 25, 2019

written by admin

We mostly believe or think that exercising only helps us lose weight, but this is false. There are exercises that will not help you lose weight and that, however, are perfect for those who have an optimal physical condition or want to strengthen muscles only.

Just have it in mind that, even if you need to lose weight, it is vital to work on other aspects of your body . You can make sure to include sports to burn fat and to strengthen muscles very well.

Here is The List of exercises that will not help you lose weight.

1. Yoga

The yoga is one of the exercises that will not help you lose weight. It relaxed and extremely calm , and it also has been a fashionable long before the Cross Fit and is a good choice to start introducing the sport in your life and improve breathing .

When it comes to calories, one hour of yoga involves burning about 150 calories .
By walking 30 minutes, you manage to burn around 311 calories.

If so far you have kept away from the sport, start with this to strengthen muscles.

2. Long cardio sessions

A few years ago, long cardio sessions became fashionable. You could find a way to practice it everywhere. However, nobody knew before then that it is one of the exercises that will not help you lose weight . In short, it mainly improves aerobic endurance . Cardio is a great alternative for:

Improve strength.
Strengthen muscles .
Speed up your metabolism
Increase your elasticity.

Although you will not burn large amounts of fat with a cardio session, we recommend it to take some physical condition . Make sure your weekly routine includes two 30-minute cardio sessions. Over time you will notice that it improves your breathing and ability to do tasks that may now cost you alot of work . Two good examples of improvements are increase in speed when climbing stairs and improvement of breathing.

3. Exercises that work a single part of the body

In some most cases, we practice them because they promise to burn the fat of a specific problem area. The truth is that most of us prefer to save as much effort as possible. However, you should know that to be healthy you have to work the body as a whole .

If you like to work specific areas, then try to organize your sports routine to work one area each day .
Also remember that it will be necessary to have the supervision of an expert to guide you and monitor your progress to avoid imbalances or injuries.

4. Pilates

This is another types of exercise that will not help you lose weight, and very similar to yoga. It is an exercise that has been practiced for several years and that has extraordinary contributions to health, including:

Improve flexibility.
It helps to relax and eliminates tension so it is perfect for the days of more stress.
Strengthens muscles
It allows you to recover from injuries smoothly and without putting yourself at risk.

It is a sport option for older adults who can not do more demanding sports. In case you have suffered an injury that prevents you from moving normally, ask your doctor if you can practice pilates. In most cases it is advisable and very beneficial to recover movement.

5. CrossFit

Another exercise that will not help you to lose weight is the CrossFit. In fact, if you do a little research, you may find a gym that specializes in this technique close to home. This type of exercise is a very intense sport, and it is not suitable to eliminate extra kilos . What you can do if you practice it without having the proper physical condition is a serious injury .

We recommend you to practice CrossFit if you are at your ideal weight, you have a good condition and you are used to exercising .
In addition, it would be advisable to start with basic routines and monitor your diet to avoid decompensation.

Base on your characteristics,condition and needs, it is possible that including these exercises is the best option. You can only determine this in the company of your doctor and, if possible, a personal trainer.

October 25, 2019 0 comment

Fitness

Best Exercises To Lose Weight & Train The Whole Body

by admin October 24, 2019

written by admin

There is no doubt that physical appearance has become a very important part of everyone’s life. It is one of the edges of our letter of introduction to the world

That is why, both thinking about physical appearance and health, we must take care of the body through a series of exercises. Likewise, it is important to have a healthy and balanced diet.

Exercises to train the whole body

1. Legs and glutes

To tone and train your legs and buttocks, you can start by performing squats (in sets of 20). When performing them, you must keep the arms stretched and the back totally straight. You can also perform leg flexions in sets of 15 repetitions, flexing each knee this number of times.

When you have performed this routine, you should lie on the floor with your back supported in a straight position and your legs flexed. At the same time, lift your thighs as much as you can and repeat this exercise with 20 repetitions.

2. Arms and chest

In order to tone the arms and chest, you can help you with dumbbells or dumbbells. These elements are ideal for training the repetitive exercises, in a series of 45, and stretching, in series of 50 times.

The work and exercises with these dumbbells and dumbbells will also help you gain strength in your arms and hands while toning your arms and chest. To do this, you must exercise both arms and combine the movements and repetitions in each of them. You can also do push-ups with knees resting on the floor in sets of 20.

3. To burn fat

To burn the accumulated fat in the legs, buttocks or abdomen, you can try different exercises and routines. One of them is to put yourself in the starting position of the race and move your legs as if you were going to run, keeping the weight in your arms. This work is usually called mountain climbing.

Another alternative is to perform a jump and bending routine combined with 15-fold repetitions. Also, cardio routines are very effective , as they help burn fat accumulated in the body, buttocks, legs, arms, and abdomen. Pay attention to how you can do it:

Open your legs at the height of the shoulders and your hands , in the same position as the legs.
Make jumps while you open and close your legs simultaneously.
Repeat as many times as you have stipulated in your training program.

One variable of this exercise is to perform jumps by flexing the leg upwards. To do this, you must take your leg as high as you can with your knees bent. The idea is to keep the other foot on the ground, in lace, and perform this exercise in sets of 20 repetitions.

4. Abdomen

When it comes to working the abdomen, it is necessary to follow a series of routines and exercises. To begin with, we must place ourselves face down on the floor, with the arms flexed and the knees stretched, as well as the elbows and forearms resting on the floor. When doing this work, it is necessary to be completely in a straight line.

In this same position, you should flex your right leg up and hold it for 30 seconds. Afterward, we proceed to do the same work as the other leg.

The following abdomen exercise is performed on the side, with the feet, elbow and forearm support. A bending posture should be maintained for 30 seconds. Then, it is done on the other side. The idea is to work the body in both directions: right and left.

Next, in the same position as the first exercise, you should raise each arm for 30 seconds and keep the weight of your body on one side only. Meanwhile, you have to leave the core firm.

As you see, these exercises to train the whole body are both simple and brief, so they are an ideal way to tone muscles and lose weight. Follow this routine periodically and you will achieve the expected results in a much shorter period than you expected.

October 24, 2019 0 comment

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