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6 Exercises Everyone Should Do

No matter whatever your age is, there are certain exercises that are important to you, which helps strengthen your body from hips to legs and other body parts. These exercises are so important that it provides a great help in our day to day activities and do not let us feel restlessness at any condition.

To develop core strength, these exercises must have to be repeated every day for proper and safe execution. We have variation of each exercises which needs to be done 12-15 reps or whatever it is stated by your trainer.

Squat

Squat provides strength to your quadriceps, hamstrings, gluteals and erector spinae and provides movement to these muscles providing strength to our body.
Squat uses these muscles and provide balance and stability to our body. This position helps our hips to be flexible and strong so that we do not feel any discomfort while standing and sitting for long hours. This helps in relieving pressure from back and strengthen knees so that we do not feel any pressure while walking up and down stairs.

How to do squat

In this, you have to push your hips back and keep your body weight on your heels and put your chest straight while your knees tracking over your toes.
To complete one rep you have to put your heels on the ground and stand tall so that your chest remains straight pointing forward. Start the squat without any weight and start using weight in your hand once to master it without weight

Lunge

This exercise uses quadriceps, hamstrings and gluteals muscles and strengthens balance and stability of your body too. This exercise is done to increase functional strength of the body.

How to do lunge

You have to keep your spine straight without any movement and push your one leg behind. Keep your toes of the left leg still until you another leg softens the knees. In this position your body moves towards the ground but your upper body remains straight without any movement. You can go down till you feel comfort and then you have to raise your body up. So, start with one leg behind and then do the same with pushing another leg behind.
Start this exercise without any weight in your hands and use weight once to start feeling comfortable without weight.

Push Up

Push up uses pectoralis major, deltoids, triceps and some other muscles. It is needed to strengthen your postural support and strengthen upper body.

How to do push ups

Keep your knees and toes to the hip alignment and place your hands on the ground. The hand should be placed wider than your shoulder. Now bend your elbows and your body moves towards the ground. Remember to keep your spine straight without any movement. Touch your chest to the ground and then push your body up. This completes your one rep.

You must do at least 10 reps and increase it to 15 in one time. Do 3-4 sets of this exercise daily. It strengthens your arms, elbows and maintain your chest in good shape.…

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5 Fitness Feats that are Worth the Training

All of us know that how important it is to set a fitness goal. From walking, running, going to gym and having diet plans to become fit. Setting a fitness goal is a positive change in our life which brings up happiness and changes our mood.

Either you are broken or feeling low, doing exercise heals your emotions and makes you motivated. If you are searching for motivation and inspiration, then rush to gym every day. So, here we are going to provide 5 fitness goals that would push you to focus on your fitness.

Start with a Race

Race do not mean that you have to start running every day and take part in race every day. It only means that whether it’s a marathon, a 5 km race or a triathlon, take part in it. It always keeps you motivated. But always start to train yourself two three months prior to any event. This much of enough time will make you get fitness at a level so that you become ready to rock such event.

For Example- If you have already participated in a marathon of 5 km then start a training for 10 km marathon. This would be a challenge for you to achieve something that you would not have done previously

Beat your time

If you know that you can make your muscles like a body builder, then do not go for it. Go for something that you can do or interested in. For example, if you do a plank for 20 seconds regularly then beat yourself and try achieving it for 2 minutes. Do this exercise every day and achieve it and then let your friends know what you are good at.
Try to increase your timing a bit every day.

Master Push Ups

Push ups are of many types. Many of us are good at one or the other form of push ups. Be it a wall push up or a full toes push up; you cannot say that you have mastered any form of push up. But what about you master just a one form of push up? Isn’t it a good idea? So make a goal now and start mastering one form which you are good at and do regularly. Make a work out plan and keep increasing your number of push ups count every day. This will increase your stamina, build up your muscles as well you would master one of the most difficult form of exercise.

Take it as a challenge and achieve your goal ASAP.

Strike A Pose

Yoga, an exercise with different poses. So if you think that you are good at yoga then try pilates. Some of the moves of Pilates are very difficult and you can do it unless you are in practice. Not only this but poses of triangle are also something that couldn’t be achieved unless you master it regularly. Just make it a regular practice and master one form.…

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3 Health Hacks To Help You Survive Winter

It is not even full winter but the chilly wind, a little bit of rain has made the weather like winter season. If you are same as me then like me, you also have gone lazy these days. The resolutions that you would have made to go to gym every day, stop smoking and consumption of alcohol, taking healthy food that would have a lot of proteins and build muscles in 60 days. All of these have gone missing. You would not be even wanting to get up from your bed.

It happens to almost everyone. The cold weather craves desire for rum and a lot of pastries.

But now you do not have to worry a lot for this. According to a research done recently, it is found that even a small change in our daily habits can give us a healthy and fit body. Even a short duration of exercise, less than 10 minutes, can give you a lot of health benefits.

1) According to the scientists at McMaster University in Ontario, even 10 reps of highly exhaustive exercise (here exhaustive means that you don’t have enough energy to even get up on your own legs) has the same benefits as the exercise for long duration have on our body.
The article published in New York times also declared that a 7 minutes’ exercise which has a set of 12 high intensity workout session which involved workouts like jumping jacks, push ups and lunges showed a lot improved fitness and fat lose.

 

2) The researchers from Norway even cut down the exercise duration to just 4 minutes. Can you even imagine change in cardiovascular health in just 4 minutes?
Yes, it’s true! Just a sprinting for 4 minutes 3 times a week can give you an amazing lifelong cardiovascular fitness. So, you just have to take out 12 minutes of your time per week. Isn’t it amazing! It may be helpful if you are planning for weight lose but it would be great workout session for them who want to improve blood pressure and oxygen intake. So, do 12 minutes of exercise and get better heart health and mortality.

3) If you think that these types of intense exercises are not made for you or your body cannot do it. Then, you can go for fast walking. This would be easy for you. This has a lot of health benefits. Strat with just increase your walking speed by one minute per mile and it will reduce your risk of heart attack by fifty per cent. This is even helpful for diabetes patients as they get more amount of blood flow.
It is also said that the more you walk the less are the chances of your early death.

4) According to Researchers at Quebec University in Montreal, even sex has a lot of health benefits and if it’s a cold weather then you would even enjoy it better. It can burn your calories by 3-4 per minute.…