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Monthly Archives: November 2016

Cardio at Home for Belly Fat Loss

Another way of losing fats without shedding some hard earned bills is to do it through cardio workouts. With cardio workouts, you just need adequate space to move around and it doesn’t require any amenities and machines. All that is required is your sound body and determination.

First thing that needs to be done is inspiring one’s self. Preparing the physique from fat burning activities will let the body what to expect and how much work that needs to be done. In this way, the body will be sound and ready to do some sweating out. With the routine that will be introduced in this article, an individual can shed off 350 in just a quick as 30 minutes. To sum it up, it will be able to burn 2,000 calories in a matter of one week.

Warm up is the primary stage of any physical activity. Start with doing jumping jacks for it shakes off the body to prepare the physique from the cardio workout and to energize it. Stand up straight and lift your hands over your head while jumping to spread your legs. Do this warm-up activity for two minutes. After this, do the side lunge to stretch your torso and to minimize the possibility of muscle cramps. Stand with the dumbbells weighing 5 up to 8 pounds each. Slowly step right leg to the side and bend the knee with a 900 measurement. Reach down the side of the foot either right or left with the hand. Go back to the standing position and to it with the left foot. Repeat it 24 times for both of the sides. Stretch your arm side wards and do the other side afterwards. Knee rotation may be an awkward position for adults to do but this is a great warm-up exercise designed to condition the knees for the workout. Place your hands on your knees and rotate it to the right first several times and then do it to the left. And going down, the feet should be in motion as well. Just put your hands on your waist to control the balance easier and slightly lift your right leg and rotate your feet to right, moving your ankles. Count 8 turns and shift to the left leg with the same procedure. Now, the physique is ready for the ultimate workout.

Find a cloth or something that can make as your cover, a Zumba mat can be an ideal cover of the floor. Lie flat on it and slowly touch your chest to the knees do this several times until your physique tolerates. Remember to avoid holding your neck as a support for it may damage the spinal column. This workout strengthens your abdominal muscles thus turning it into muscles. The more muscles the physique gets, the higher the metabolism is at its peak. After doing a workout for your belly fats, the shoulders are the next part to focus on. Push-ups is used in field of fitness as well in the military way. It is the most effective workout for decades now. The procedure of this exercise enables an individual to carry its own weight by putting the hands and toes flat on the floor. This aerobic exercise has a great resemblance with strength exercise using weights. Both exercises focus on building up muscles on the shoulders. Dancing squat enhances your whole physique. Stand in a straight position and put your right foot forward. The left hand should have a weight measuring 5 to 8 pounds and then squat, touching the weight to the floor. Repeat these steps 24 times and you’re done.


For this reason, plyometrics are utilized in many athletic strength training routines. Especially in sports that are primarily explosive in nature such as baseball, softball, basketball, and football to name only a few. So what are some plyometric exercises you can use? The most effective plyometric exercises include platform jumps, side-to-side box jumps, depth jumps, weighted explosions, vertical jumps, and horizontal jumps.

Make sure that you properly warm-up your body prior to using any of these exercises. The most effective way to warm up the muscles and joints is through dynamic stretching. Make sure you avoid static stretching because there is overwhelming evidence that is can actually decrease explosive and increase the chances of injury when used prior to strenuous exercise.

Platform jumps are a great exercise to start with. You can use an exercise platform or just a wall. Decided on the height of the platform depends on your level of athleticism. Start in front of the platform, and start in an athletic position. Immediately explode upward, landing on the top of the platform softly, then step off and repeat.

For depth jumps, you will actually start on top of the platform. You will then step off, and as soon as your feet touch the ground, you will explode upward. Side-to-side box jumps are also a great cardio challenge. Start on one side of a barrier, jump sideways tucking your knees, and land on the other side. As soon as you hit the other side, explode back. Repeat this explosive side-to-side motion until you complete the set.

As you can see, plyometrics are extremely dynamic, but it must be an essential piece to any cardio routine. If you’re really trying to accelerate your results, then you need to try plyometrics.

Steps for Bike Fitness

Accurate Information

You must enter your accurate weight and age while hopping on to your workout bike. The information you enter will be processed by your machine to make sure that you’re within the aerobic zone and to identify your actual heart rate.

Step 2: Level and Program

In order to achieve an effective workout outcome, you’ll need to pick the right bike fitness program. This program should allow your heart rate to remain high for an extended period of time till it reaches the exhaustion point. To ensure a perfect aerobic condition, you must opt for a bit of variation on your steady workout routine. For obtaining a great outcome, you must pick the right workout level.

Step 3: Duration

The duration of your aerobic exercises is often a key factor towards the improvement of your health. Make sure you try to spend about an hour in such exercises. Apart from strengthening your cardiovascular system, it even helps enhance your stamina and exhaust more calories.

Step 4: Heart Rate

While using an exercise bike for performing aerobic exercises effectively, it is truly important for your heart rate to be monitored. Regardless of your maximum heart rate, it is important for you maintain a 70-80% heart rate as mentioned earlier. In case you’re not in the right shape, your heart rate can be lower. You’ll come to know of your current heart rate when it is perfectly recorded; tracking your heart rate to perfection is only possible when you’re using a technically advanced bike. If you’re bike is not so advanced, then you’ll need to do it on your own. Once you deduct your present age from 220, you’ll find out the maximum rate of your heart. Even when you’re at work, this piece of information can be easily fetched if you’re wearing a heart-rate monitoring machine.

Tips Push Ups To make Muscle

A good way to start is by doing ten sets of ten reps each and once you have reached this point there is no doubt that you will have gained the extra strength that is needed before you start adding weight. There are many creative ways that you can add weight to your push-ups.

The firs and probably the most practical way to add stress/weight to your push-ups is by putting your feet up against a wall and increasing the angle of the stress on your upper body. The higher your feet go the more the accent will be on your shoulders and your upper pecs.

There are other ways of increasing the weight but you will need a spotter to help load some weight onto your back. For example you could do a set with a 20 pound disc on your back with your spotter making sure that the weight does not slip off your back as you move.

Technique is vitally important because just like when doing any exercise it is easy to cheat by lifting your bum in the air or not going all the way down. It is important to lock your arms out when you get to the top of the movement but this can also be done by keeping the tension and keeping your arms bent.

The bottom line with any movement when you are trying to build muscle is progressive resistance. This combined with the correct technique of doing the movement has proven itself conclusively to be the only way to increase strength.

It should be added here that progressive resistance is exactly what it implies and that it needs to be “progressive” this simply means that you should start off slowly and see how strong you are. It certainly does not mean that you should start off putting a weight on your back and doing push-ups when you have never done them before.