Range of motion exercises

Range of motion exercises

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Range of motion exercises

Having a range of motion is really important in almost every aspect of life. Just imagine how stiff you may feel during the day while your lower back hurting constantly and cracking pains all over the body may occur just because of a good range of motion that is missing. If you really don’t need to even imagine all this then make sure to learn how to be flexible.

 

In your body, some muscles get tighter than others that causes latter one’s to be too much stretched out and pull your body into a bad posture. This can lead to some terrible conditions and if you don’t want to experience it then learning how to be flexible can do the trick. It is for this reason that even the training of weight lifters concentrates more on flexibility workouts.

 

Couple of Benefits of flexibility workouts

 

It has been proven that flexibility workouts effectively improve the range of motion, which then shows some wonderful results and healthy experiences. Although there are numerous benefits but just two of them are discussed as follows;

 

Little Pain

 

Especially when we talk about beginners, usually pains are caused by the postural dysfunctions. But, when you become flexible you may then attain good postures with minimal pain. For instance, take a look at Hip Flexors, which are deemed to be among tightest muscles in your body. The most dysfunction in this case is forward pelvic tilt, which can be fixed by simply stretching the hip flexors and then bringing things back to balance.

 

Improved Results & Better Performance

 

Your weight training will flourish all the way when the range of motion is improved. Because, you can now easily set your body into different positions that allows maximal muscle utilization.

 

One best example to quote here would be squats past horizontal. To further enhance your performance trying adding yoga to your flexibility workouts. Although, it appears a bit difficult but a best method for sure to improve range of motion and fight-off postural imbalances.

 

Clinical evidence that flexibility workouts actually work!

 

Results of research studies show that flexibility workouts not just develop but also help to maintain a range of motion, which further helps in preventing and treating injuries. In this context, flexibility training has been added by the American College of Sports Medicine to their general exercise recommendations. In the recommendations it has been advised that stretching exercises for major muscle group must be performed on at least 2 to 3 in a week.

 

How to be flexible?

 

A few easy and tried-n-true methods are given below which you can add to your routine and become flexible.

 

Think about your activities

 

Do you play any kind of outdoor sports or household chores that require bending or lifting for long periods? Basically, functional flexibility improves stability and mobility as well. A customized stretching program is all the way best to improve stability and mobility; simultaneously.

 

Focus tight areas while listening to body’s signals

 

Typically, shoulders, chest, hamstrings and buttocks are tighter. However, you may hold tension in some other areas, while considering history of injury and existing imbalance in your muscle group. Be advised that you need to tailor your flexibility workouts as per your strengths and weakness. This ensures to prevent stretching of already overstretched muscles and missing areas that actually need training.

 

At last but not the least…

 

Consistency!

 

It will not work if you stretch for a couple of weeks and then simply forget about it. Make sure to integrate regular stretching and flexibility workouts into your daily fitness program.

Nutritional value of avocado

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How Should I Get Motivated To Hit the Gym Every Day

How Should I Get Motivated To Hit the Gym Every Day

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How Should I Get Motivated To Hit the Gym Every Day?

Getting motivated to get off your butt and go to the gym every day is not always an easy task. The excuses to not go are virtually endless. It was a L-O-N-G day at work. I am tired. I lost my headphones. I have nothing to wear. I have house work to do. The excuses, however, never get you the one thing that you really know you want, and that is RESULTS. Once the excuses stop, however, and the action begins to be taken that is when the results come in. Sadly, getting there is easier said than done for most of us, no matter how good our intentions it’s hard to get motivated to hit the gym. However, the good news is, for those of us who are excuse-prone, there are solutions.

The best solution might be the most ridiculous sounding one of them all, but it is what many fitness fanatics swear by. They make it easier  to get motivated to hit the gym every day by not going to the gym every day. Is that even possible, you may ask? The answer: It sure is! While some people swear by going to a proper gym every day to get their workout in, to others it just seems like another “chore” rather than an enjoyment of everyday life. When something seems like a cumbersome “chore”, you are a lot less likely to go do that activity, even if you know it really is good for you in the end. That, sadly, is all the deterring most people need to decide that going to the gym just isn’t even worth the hassle.

The key for many people to get motivated to hit the gym is to find something they enjoy doing. That is different for everyone, and often takes place outside of the gym. Oftentimes these chosen activities are done in a variety of other places. If you are an avid runner or biker take to local trails in your area to enjoy some outdoor scenery and get in some cardio to boot. If you are an avid weightlifter, use items in nature like rocks or logs to some training away from the gym. If you love swimming go join a local indoor/outdoor pool to enjoy some laps. If you love a sport join a recreational league or pick-up schedule at the local community center or playing facility. If you enjoy yoga, pilates, or Zumba join some local classes to meet other people who enjoy the same fitness activities you do.

Doing what it is that you love will make workouts seem like a lot less of a chore. However, if you have paid for a gym membership and feel that it is where you must go to get a workout in then make it a more positive experience for yourself when you go. The more enjoyable it is the more often you will use it and take advantage of what you have already paid for.

How do you make that gym trip more bearable you may ask? That is different for very person depending on what motivates each individual to go get their movement in. However there are some common practices that help make it easier for most people to get their motivation up, which is more likely to guarantee success in the end.

First, remember that unless you are a professional athlete or a bodybuilder or figure competitor you do not have to go the gym literally every single day. For most people 4-5 times per week is a sensible target to help keep yourself fit and healthy, without letting it run your life. Take those other few days a week off to enjoy personal activities for yourself. Spend the time with the kids and the family or friends you want to catch up with. Remember that missing one or two workouts is not the end of the world. Try to stay consistent as you can, but remember that life does happen and things come up that sometimes just can’t be helped.

Second, get concrete goals in mind rather than general ones. Replace “getting in better shape” with “going to the gym five times per week”. Goals that you can measure progress against are goals you are more likely to stick to in the future.

Third, find some music that pumps you up to work out. Whether its country, rap, hip-hop, heavy metal, blues, or any combination thereof. For every month in which you stick to your goals reward yourself without packing on the pounds. Then you have a new CD to listen to while you workout for the next month.

Ultimately, remember you are doing whatever workout you choose for you, and no one else. You have to want to do what you are doing to be a better, healthier, happier you. Do it to feel good about yourself. When you do that a lot of intrinsic motivation is sparked, which makes it a lot less of a “chore”, and more of something you don’t mind doing. Consider your workout personal time because you are doing it to better yourself. It’s a commitment you deserve to make to yourself.

Egg white nutrition facts that you never knew

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Nutritional value of avocado

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Exercises to get rid of love handles

Exercises to get rid of love handles

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Exercises to get rid of love handles

LOVE HANDLES! Not much loved anyhow… these are the shaky bits you just cannot just shift on the sides of your body. It really feels bad to look in the mirror and see those bulges through the clothes. Although you may try dressing-up to look flatter but still to get rid of these love handles is far better than disguising the body as a whole.

No matter what, the problem is that even a toned abdomen doesn’t guarantee to be ruled out from having love handles. In fact, you may still have an excess fat around sides which simply refuses to budge and bulges instead. That such entire scenario requires you to burn belly fat and streamline figure.

Getting rid of love handles is not as painful chore as it is made to be.  In fact there are some Best exercises to get rid of love handles, both; quickly and easily.

A trio of Best exercises to get rid of love handles

Side Twists

These can work wonders though but often remain neglected exercise in most of the routines customized to get rid of love handles. For that, just get a stick or short pole and rest it along your shoulders behind the head with your hands on either end. Now, twist your torso starting from one side to the other but be advised to keep it at a slow pace. The pole or stick will help you to maintain a straight back and legs. Make sure to keep your hips facing forward and not let them twist throughout the exercise. Else, you may not get the desired result but end-up getting injured instead. You may take a start with 2 sets of just 20 repetitions.

Side Bends

Take dumbbells and hold them one in each hand by your sides. Your feet should face forward and must be shoulder-width apart. Without curling your back forward, gradually bend torso to one side till you feel a sight stretch in side muscles. Then, straighten your back up to the start position and repeat the exercise while going the other way. This one cycle of movement from the left side towards right and back to middle makes 1 repetition. You may start with 2 sets of just 10 repetitions while using light dumbbells.

Twisting Crunches

This is one of the excellent exercises to get rid of love handles. All you need to do is that lay with your back on floor, bend knees and keep feet flat on the floor. Cross your one leg over the other in a resting position placed on opposite knee. Keep hands on the side of head and then slowly crunch abdominal muscle as if you were trying to lift chest towards the ceiling. As soon as you reach apex of crunch, just twist your torso towards knee, which is lifted off the floor. Finally, roll your torso back to start position and continue with repetition for the desired number.

Be advised that the numbers are not so important here but the form that you maintain during the exercise. Typically, people pull on their head and bend their back during exercise which increases risk of injury ends with ZERO results.

Nutritional value of avocado

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paleo diet is here to stay but why

paleo diet is here to stay but why

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What is the paleo diet?

Paleo diet… Is it just a fad or does it really works? To figure this out you must know what is the paleo diet all about and then you can better decide if it really work or not. The paleo diet has been a center of attraction since past few years. However, if you really need to go for it, check out the following content that will help you fit the paleo diet into your routine and learn more about healthy eating habits.

What is the paleo diet… something different from caveman diet?

Well! “The Caveman Diet” is simply the other name of paleo diet which is actually a simple lifestyle, and hence more than just a diet. This lifestyle suggests you eating certain things and requires you to stick on them. It is not necessarily a weight-loss plan the paleo diet but can help you  to live a healthier life. Although its not a nutrition plan that is for everyone it has certainly gained popularity over the years.

Coolness of Paleo or Caveman Diet

Generally, people on caveman diet report improved mental alertness and a feeling a healthy well-being. Weight loss is seen on the list quite often however it isn’t the main goal. In fact, main goal is to drop down the level of chemicals, artificial colors, preservatives, and junk… which are all a normal part of our everyday food items.

Paleo diet and gluten…

All those things that work best in the paleo or caveman diet are actually gluten free. And hence makes a best fit for people with celiac disease. It is by far the most easy way to keep yourself away from processed food that claim to be gluten free though but still cause irritation to bowel.

Calories are not a worry anymore…

Another great thing about the paleo diet is that it is a low carb diet and you don’t need to focus on calorie intake as well. Also, no worries of maintaining a routine that requires you eating in portions at regular intervals. In fact, you can only eat only when you need… just to fuel up yourself and get going.

Paleo diet and lifestyle

Certain lifestyle changes when combined with paleo diet can work wonders for you. For that, sun exposure or good enough vitamin D is best recommended. Stay active all the time with frequent light but natural exercises such as brisk walking. Keep yourself busy with nature, like gardening or even hiking. Take out time to relax your mind & body. Sleep early and for at least eight hours.

Still wondering why you should do the Paleo Diet?

It would take two words to answer… as it is “Naturally Healthy”. Your body hasn’t been evolved to process those synthetic chemicals that make up a major portion of everyday food and beverages. Once you cut off such unnatural foods from your diet routine… you’ll find reduced allergy symptoms, normal blood pressure, zero depression, balanced cholesterol levels, and reduced risk of diabetes and even cancer as well. Beside this, being a low carb diet it can help you maintaining healthy weight.

It is just because of all these good reasons that Paleo diet has gained much fame. Your favorite celebrities and even chefs also endorse this protein diet!

Nutritional value of avocado

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Nutritional value of avocado

Nutritional value of avocado

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Nutritional value of avocado

Avocado which is often referred to as “Alligator pear” is choke-full with nutrition and health benefits. This is why it is best recommended to make it a part of daily or at-least weekly diet routine. Apparently green in color, avocado fruit is mainly grown in tropical and semi-tropical areas around the globe. Only a few other fruits can be matched with that of an avocado nutrition but unfortunately not many people are aware of this fact.  The tasty avocados are good enough when eaten raw or you can add them to salads as well.

 

Avocado nutritional value       

 

When we talk about avocado nutrition, one medium avocado has almost 300 nutrients packed in it. Some of most important among them are discussed below.

 

Naturally enriched with vitamins

 

Avocado fruit contains considerable amounts of all essential vitamins together with primary & trace minerals. It has got vitamin B which is good for healthy nervous system and improves metabolism. It is further good in having Vitamin C & D which are necessary for healthy bones & teeth, immunity, and to remove toxins.

 

Important Minerals

 

Importance of avocado nutrition is not limited to vitamins but extends to minerals as well. It has got mineral which are important for healthy heart, muscles and nervous system. It is said that one small avocado is simply enough to meet the recommended daily need of potassium; whereas, a medium size avocado fulfils half the need of daily recommended magnesium and 1/3 of calcium.

 

Avocado nutrition and health benefits

 

Avocado has trace amounts of copper as well which is good for health. Also, this awesome fruit has plant pigments called carotenoids which yield potent antioxidants when metabolized. Therefore, they are able to enhance immunity and help to combat common illnesses.  Avocados are naturally enriched with considerable percentage of lutein, which help preventing eye diseases. The results of scientific research studies indicate that benefits of lutein obtained from food source outweigh that obtained from a supplement.

 

Numerous studies are still going on and constantly being launched around the world to discover more about this wonder fruit and avocado nutritional value. One such study reveals that avocados may play an important role in preventing diseases caused by common microorganisms. The point to be noted is, it is not a theory but research proven that avocados contain antibacterial properties.

 

That said, you would definitely agree with the fact that avocado nutritional value is noteworthy and this is why the avocado fruit can prove to be an excellent addition to your daily diet. It was once thought to be unhealthy just because of extra focus on its fat content rather than avocado nutrition as a whole.

 

However, avocado fruit is now regarded as most nutritious fruit available up on the market these days. No doubt that the vitamins and minerals as mentioned above can be found in other fruits as well but one single fruit having all in it is what makes avocado stand out from the rest. Make sure you don’t miss it out!

Nutritional value of avocado

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Egg white nutrition facts	that you never knew

Egg white nutrition facts that you never knew

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Egg white nutrition facts

The debate on benefits of eating whole egg has been going on for years and not over yet. Some people say that eggs are not at all good for health; especially for heart because eggs are high in cholesterol. While others say that egg is a rich source of protein which is essential for good health and hence one should eat egg daily.  While we keep the controversy aside, truth is that benefits of egg outweigh negative effects; provided you remove the yolk from it altogether. The most common question that arises in this case is how many calories in egg white? Is it important? Yes! But to some extent… you must focus on protein in egg white as well and a lot more that you may get. All such useful information is given below.

 

Egg white is good for heart

As per daily diet recommendations, a healthy body requires intake of around 300mg cholesterol. When a single egg contains 220mg of cholesterol, which is all in the yolk then what about everything else you might be taking rest of the day? Therefore, eating egg white alone is a good option to lower risks of getting heart disease.

Gives a protein punch

Full egg has 6g protein, of which >50 percent is in white part. Hence, eating egg white means pure protein and zero fat! Provided you haven’t used much oil or butter in frying it. If you’re a workout enthusiast, then you’ll feel good to know that protein in egg white can help you build muscles.

Can help cut-down calorie intake

Ever wonder how many calories in egg white? Well! A full egg has around 70 calories with 54 calories being concentrated in yolk. Wow! Isn’t it great to cut down 54 calories right away? Egg white has just 16 calories, so consuming it alone does make sense. Next time, in all your recipes that require more than one egg, make sure to separate yolks so that you may cut around 50% of the calories.

No worries regarding fat content

Egg white is naturally low in fat content of all types. It is for this reason that these make a good and in fact healthier choice for individuals desirous of having more of protein and low-fat food.

Rich source of minerals

Egg white is enriched with important minerals including calcium, phosphorus, and varied amino acid.

The bottom-line is that no matter if you are an egg lover or not, the above mentioned health facts; specifically about egg whites will surely grab your attention. As a matter of fact, yolk is naturally a part of egg and does contain some essential nutrients. Therefore, it is good idea if you decide not removing it completely. In fact, as a general rule, you can have it once in a week.

Whatever you choose to opt for, just stick to it and don’t make random or prolonged switches too often because such routine so can bring negative effects as a whole.

Nutritional value of avocado

Share This Post:  Nutritional value of avocado Avocado which is often referred to as “Alligator pear” is choke-full with nutrition and health benefits. This is why it is best recommended to make it a part of daily...

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Exercises that get rid of love handles

Exercises that get rid of love handles

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Can I exercises to get rid of love handles?

LOVE HANDLES! Not much loved anyhow… these are the shaky bits you just cannot just shift on the sides of your body. It really feels bad to look in the mirror and see those bulges through the clothes. Although you may try dressing-up to look slimmer but still to get rid of these love handles is far better than disguising your whole body.

No matter what, the problem is that even a toned abdomen doesn’t guarantee to be ruled out from having love handles. In fact, you may still have an excess fat around sides which simply refuses to budge and bulges instead. That such entire scenario requires you to burn belly fat and streamline figure.

Getting rid of love handles is not as painful chore as it is made to be.  In fact there are some Best exercises to get rid of love handles, both; quickly and easily.

A trio of Best exercises to get rid of love handles

Side Twists

These can work wonders though but often remain neglected exercise in most of the routines customized to get rid of love handles. For that, just get a stick or short pole and rest it along your shoulders behind the head with your hands on either end. Now, twist your torso starting from one side to the other but be advised to keep it at a slow pace. The pole or stick will help you to maintain a straight back and legs. Make sure to keep your hips facing forward and not let them twist throughout the exercise. Else, you may not get the desired result but end-up getting injured instead. You may take a start with 2 sets of just 20 repetitions.

Side Bends

Take dumbbells and hold them one in each hand by your sides. Your feet should face forward and must be shoulder-width apart. Without curling your back forward, gradually bend torso to one side till you feel a sight stretch in side muscles. Then, straighten your back up to the start position and repeat the exercise while going the other way. This one cycle of movement from the left side towards right and back to middle makes 1 repetition. You may start with 2 sets of just 10 repetitions while using light dumbbells.

Twisting Crunches

This is one of the excellent exercises to get rid of love handles. All you need to do is that lay with your back on floor, bend knees and keep feet flat on the floor. Cross your one leg over the other in a resting position placed on opposite knee. Keep hands on the side of head and then slowly crunch abdominal muscle as if you were trying to lift chest towards the ceiling. As soon as you reach apex of crunch, just twist your torso towards knee, which is lifted off the floor. Finally, roll your torso back to start position and continue with repetition for the desired number.

Be advised that the numbers are not so important here but the form that you maintain during the exercise. Typically, people pull on their head and bend their back during exercise which increases risk of injury ends with ZERO results.

 

 

Nutritional value of avocado

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Benefits of Healthy Eating

Benefits of Healthy Eating

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Benefits of eating healthy

Typically, people believe that healthy eating requires them to be on a specific diet plan, which is not true at all. In fact, you can get healthy and maintain this well being with little effort and that is “making a right choice”. All that healthy eating requires is making changes to your lifestyle, what you eat, and then just stick to these changes for the rest of your life. A nutritious and balanced diet is the basic of this whole phenomenon that will provide all nutrients you need for a healthy well being.

Why would you prefer healthy eating?  

  • One of the basic rewards of eating healthy meals is that you will look great and feel better without following strict diet schedules. All you need is to avoid fatty foods and add fresh fruits, vegetables and everything else you love (in moderate quantity).
  • If you eat well, it will enhance your immunity and hence you will be less likely to get common illnesses, which is ultimately most important benefit.
  • Health meals are naturally enriched with essential vitamins and nutrients that will enable your body to fight off diseases.
  • When you don’t get sick too often, it’ll help you save a few bucks and prevent from side effects of taking medications.
  • Enhanced brain activity and functions! A fit physique will ensure healthy mind and then you can think better plus faster.
  • Healthy eating brings a feeling of fullness and maintains it for longer. Hence, you don’t feel hungry and can avoid snacking.
  • Healthy meals not just make you feel good but strong as well.
  • When everything (as mentioned above) goes well then you’ll notice a sense of delight within you all the time. This will show a reflection in all that you speak and do. Being happier can actually help you in a variety of ways.

 

Healthy Meal Planning


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In order to toss-up quick healthy meals anytime, you need to have a few staples and fresh groceries on hand. Examples of such items are as follows;

Fish and vegetables – Provide you with essential fatty acids and protein punch. You can compliment these two with a sauce you like most to add flavor and transform it to an exciting meal.

Whole Grains – Give a relatively quicker yet healthier and filling dinner. Just mix them up with pasta and lean meat as a source of protein.

Nuts – Contribute heart-healthy fats! Also, add texture and enhance flavor of any dish (no matter sweet or salty)

Oils & Vinegars – You can make a healthy choice from olive, canola and coconut oils. Among vinegars you can have any one at a time from apple cider, red vine and grapes vinegar. These will just add flavor to your meal and not the sodium or fat.

All good effects of healthy meals can be further enhanced by simply adding exercise to your daily routine. Remember! It doesn’t takes much to be successful in getting healthy wellbeing but just determination and consistency. There you are! Take your start with healthy eating today.


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Nutritional value of avocado

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Yoga weight loss exercises

Yoga weight loss exercises

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Yoga weight loss exercises

Generally, only few people are aware of the fact that flexibility training is basically a component of strength training and hence shouldn’t be skipped at all. This is because flexibility sessions tend to improve the overall strength of your muscles. Besides, it can also help preventing exercise related injuries and calm your mind as well. In this context, let us tell you about one most convenient type of flexibility training… and that is Yoga!

Yoga weight loss – Natural and safe!

Although several weight loss programs, regimens and supplements exist but only a few of them makes the things done naturally. On the contrary, yoga weight loss being natural is indeed quick yet safer and has no side-effects. Yoga not just helps you to lose weight and stay fit physically but mentally as well. Yoga as a form of weight loss is believed to be free of side-effects. Good news is that yoga is not specifically indicated for a certain age group or gender but can be performed well by almost every one because it doesn’t encompass any vigorous movements.

Learn about different types of yoga

Thinking to add yoga to your exercise and physical training routine? Let us tell you more about different types of yoga so that you may choose the one that can actually help you get the desired results.

Hatha Hatha type of yoga focuses on physical aspects of the body and deemed as an ideal physical training for beginners. It is sort of gentle and slow paced that provides better idea about basic poses of yoga exercises.

Restorative This type of yoga centers on relaxation of the body by restful poses. Also, it involves holding long poses and hence you may require equipment such as a ball, sort of block and/or straps.

Anusara This is light-hearted one among various other types of yoga exercises, and hence best suited for beginners and can also be performed by the people with disabilities.

Iyengar This one pays attention to body alignment. In order to best perform iyengar, make sure that you have necessary equipment such as balls and mats to assist your body alignment.

Vinyasa Vinyasa is relatively more vigorous and has flow as compared to other types of yoga. It involves stretching, some static poses and movements like Sun Salutations that synchronize with your breath.

Ashtanga It is the most intense and fastest type that requires execution of series of poses that simultaneously challenge physical and mental being. As different types of yoga exist, where a few doesn’t even require you to have a single equipment or support; hence, they are quite convenient and comfortable to perform any time & anywhere. There are a few advanced types as well which can bring some remarkable changes in your mood and attitude towards life. At last but not the least, yoga weight loss exercises can calm down food cravings as well while soothing your mental health. Together, it will make you feel energized and stress free all the time; regardless of actual situations.

Nutritional value of avocado

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Full Body At Home Workouts

Full Body At Home Workouts

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Full Body At Home Workouts

Body-building is not expensive or time consuming anymore. In fact, you can opt for home workouts to build muscles and look great. Ab workout plans at home can bring more energy, burn relatively more calories, and make you feel much better.

 

Top 5 workout plans

 

Weightless Concentration Curl

 

This is a cherry pick from the bundle of ab exercises at home, which is beneficial for biceps. What you need to do is stand straight and grab your right wrist with left hand and apply downward pressure with left hand while slowly and forcefully curling right arm. Once the elbow gets completely curled, concentrate on bicep and squeeze it once more, and then hold it for a second or two prior to lowering it back. As this exercise doesn’t involve use of weight; hence, it may be easily included in ab exercises at home plan.

 

Squats

 

For legs, including squats in ab workout plans is a great idea. For this, you need to stand straight and then slowly spread your feet such that they are just a shoulder-width apart, and then squat down until and unless both of your legs makes an angle of 90 degree. While lowering yourself, be advised to keep your head up, back little arched and ascertain that your knees do not past the toes. Likewise, bring yourself back to standing position and then repeat.

 

Classic Push-ups

 

Among home workouts to build muscles, classic push-ups prove to be an essential part because they can build up triceps, shoulders, and chest as well. The efficacy of pushups depends upon the way you do them. The correct way is to place hands on ground at a distance of about shoulder width, toes on the floor and feet together. Then slowly lower yourself such that your arms form a 90o angle and then lift yourself up. Trying out variations of the pushups; like, close grip can also help to build muscles.

 

Lunges

 

Side-to-side lunges do a great deal in home work-out plans to build muscles. For that, position your hands on hips and place feet at-least a shoulder-width apart while keeping head up and back straight. Then step with left leg straight out towards one side as far as possible but make sure to keep right leg stationary. Plant your left foot and then bend right knee up to 90o angle. Now flex your thigh muscles and push yourself back to standing position. Repeat same cycle with the right leg.

 

Leg Raise

 

This is yet another common but effective exercise to compliment your ab exercises at home and ab workout plan. Simply lay down on your back on a flat surface and keep hands by your sides. Now, raise your legs off the ground slowly until they make up a 45o angle and then slowly bring your legs back down. During the cycle make sure that your abs does the work and you should feel them working.

 

Addition of all these or a mix-n-match of above-mentioned exercises to you ab workout plan can make you healthier and physically fit! Remember – to see significant results, make sure to chalk out a plan that involves all parts of your body.

Nutritional value of avocado

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