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3 ways to boost your performance and fortify your lower body

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When you pull on your swim trunks this summer—or next week in Cabo—will your thighs be easy on her eyes? Even more important: is quadriceps strength, which is critical for knee health, squatting, running, and jumping. The three moves below will take you from Chicken Legs to Quadzilla.

Barbell front squat

3 ways to boost your performance and fortify your lower body
Squatting with the weight in front provides a counterbalance that helps you keep your trunk upright, shifting the load onto your quads. Go harder: Elevate your heels by wearing Olympic lifting shoes or by placing them on weight plates. Do 5 sets of 5 with a weight that allows you to maintain good form.

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Leg Extension Machine

3 ways to boost your performance and fortify your lower body
These zeros in on your quads by preventing other muscles from helping. Your quads will be under max metabolic stress to ignite growth. Do 3 sets of 8 to 12 reps, pausing for 2 seconds at the top of the move and taking 3 seconds to lower the weight. No machine? Do 5 sets of 60-second walls sit?

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Body Weight Lunge

3 ways to boost your performance and fortify your lower body
This classic move forces the entire muscle to work to maintain your balance. Do it regularly and your quads will explode. The best way: End your workout with 5 to 10 minutes of nonstop walking lunges in an open space or on a treadmill set at a 1 per cent incline and a speed of 1 mph.

Workout

These important TIPS in mind before a workout takes you to NEXT LEVEL

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Some important TIPS in mind before a workout takes you to NEXT LEVEL

Being fit does not mean that you can exercise at any time. Plan the exercise according to your body clock and take the help of experts in it. If you work at night shift, then obviously there will be a difference in the time from eating and drinking to sleeping and getting up. It is very important to understand this or else instead of getting fit, you may get sick and then have to take a break from workouts for a long time. So to avoid such a situation, it is very important to take care of some things.

  • Proper rest is also needed after exercise. For this 7-8 hours of sleep is very important. Only then your workout will be able to give good results to your body.
  • If you are a beginner, then keep in mind that it is natural to feel tired and body aches due to exercise in the beginning. The body may feel stretchy for about 3 days to a week, but it gets better soon. If there is body pain or fever, then it is better that you take a rest that day. If there is any kind of stress, then do not exercise even at that time because it harms your body, so whenever you workout, it is important to be happy in the mind. While doing yoga or exercise, do not let any such thought come into your mind, due to which your mind becomes tense.

3 ways to boost your performance and fortify your lower body

 

  • Do it for 30-45 minutes five days a week. Make a habit of drinking protein or carb shakes before and after exercising. By doing this, the level of amino acids in the body improves.
  • Do not follow the same workout plan for a long time as it will get bored and your body will adjust the stress level of that exercise accordingly.
  • Exercise daily as much as your physical ability. Exercising more than your physical capacity is not good for your health, it can also make you sick.
  • During exercise, the body is more dehydrated, so do not let the body become dehydrated. For this, keep drinking a sip of water before, during and after the workout.

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  • According to fitness experts, during this period, do not exercise excessively fast or with jerks, so apply as much energy as is required.
  • Wear gym wear only during exercise, they are suitable for the body and you can exercise without stopping. You must have seen some people who do not feel comfortable in their clothes, so wearing comfortable shoes is also very important.

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Know Where is the Best Place to Run?

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Know Where is the Best Place to Run

Find the flattest routes you can, to begin with, and avoid hills and rough ground as much as possible. Traffic-free parks, cricket pitches, cycle network routes and canal paths are all superb places to start.

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You can also run on a treadmill in the gym and this is often as good a place as any. If you choose to run outside, be aware of your safety, especially when running alone, or at night. It’s important to wear a reflective bib, carry a personal alarm and mobile, and always tell someone where you’re going and roughly what time you plan to arrive back home.

WARMING UP, STRETCHING AND COOLING DOWN

Static stretching before a run is now universally not recommended.
It could do more harm than good, as stretching cold muscles can cause injury. Instead, go through a series of mobility movements, shoulder shrugs, hip rolls, ankle rolls, knee lifts and so on, for about two to three minutes. Spend four to five minutes walking briskly, then break into a jog and build up to your pace.

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If you have any tight spots, you can stop to stretch them if you wish. Always finish your run with five minutes of walking to cool down. Whether static stretching after a run is beneficial is the subject of furious debate, but many runners still find it helpful. If you do, hold the stretch for eight to 10 seconds, gently release and repeat three times. Focus on quads, calves and hamstrings.

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Top ten tips to get a dream body and stay there!

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Top ten tips to get a dream body and stay there!

Top ten tips to get a dream body and stay there!

Once you’ve started working your way towards your dream body, there are top ten tips to get ahead of the game- and stay there!

Top ten Ideas to get Dream Body

1) To stay relevant- always be consistent not slacking off with your diet.

2) Don’t compete just once a year: You’ll end up on a dietary Yo-Yo and won’t be able to control your body fat.

3) Stay stage-ready: It might sound impossible, but so long as you keep consistent, be able to jump in front of the camera whenever required for those last-minute photoshoots.

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4) If you can’t stick to a plan for 12 weeks then it’s not for you: I always say 12 weeks form the benchmark for sustainability. Find something you can adhere to, then there are no excuses!

5) Never think someone else’s diet will work for you: It’s a matter of trial and error.

6) If You’re just starting, don’t worry about hiring a PT or diet coach:
There is so much information freely available on the internet- it’s all about trial and error.

7) Don’t be scared to experiment: When I first started out, I had to start from scratch. I tested a lot of techniques and I dug into a lot of diets. Some worked for me, others didn’t. Find what works for you.

8) Make small changes to make a big difference: If you find a chicken recipe and you’re not a chicken fan, just swap it out for something nutritionally similar to turkey. You don’t have to copy things exactly to get results- just ensure the macros are right.

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9) Always train your weak point: Don’t copy that guy with an enormous chest and neglect your legs. It’s all about body balance and symmetry.

10) Bodybuilding can’t be done overnight: I can’t stress this enough! I’ve been competing for eight years with such things as perfection. Our bodies continue to change, improve and adapt, so enjoy the journey with your body!

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