Tuesday 10 February 2015
Friday 9 January 2015
Comeback PLAN!
Holiday season is officially over and everybody has gained some weight (admit it) and to get back in shape follow this 3 simple and short steps or advices which will give you the right boost to preform harder exercises in the future.
1.Cardio
Start doing a lot of cardio workout to burn down the fat which you gained and to speed up your metabolism. Cardio will help your body to burn more calories and it will give your body a slight shock after holiday laziness.
2.Cut the carbs & sugar
You probably heard that a million times but it is very essential if you want to loose the fat you gained during break. Cutting carbs and sugar out of your daily menu can reduce intake of empty calories and that will result in weight loss which is our goal after holidays. Cutting carbs doesn't mean you must totally avoid them and throw them out of your menu, that is absolutely incorrect because you must eat ''good'' carbs like vegetables, fruit and whole grain products.
3.Start pumping
Start doing simple calisthenics exercises as pushups, pullups, situps and squats for different body parts. Use this method: Choose 7 types of exercises (ex. pullups, chinups, pushups) and do every exercise for 1 min for 3 sets with 2 min rest between them. Write down your score (how much reps of particular exercise did you do in 1 min) and try to beat that every consecutive day for 2 weeks (use 2 days of week to rest your body) and you will see the improvement in your strength.
1.Cardio
Start doing a lot of cardio workout to burn down the fat which you gained and to speed up your metabolism. Cardio will help your body to burn more calories and it will give your body a slight shock after holiday laziness.
2.Cut the carbs & sugar
You probably heard that a million times but it is very essential if you want to loose the fat you gained during break. Cutting carbs and sugar out of your daily menu can reduce intake of empty calories and that will result in weight loss which is our goal after holidays. Cutting carbs doesn't mean you must totally avoid them and throw them out of your menu, that is absolutely incorrect because you must eat ''good'' carbs like vegetables, fruit and whole grain products.
3.Start pumping
Start doing simple calisthenics exercises as pushups, pullups, situps and squats for different body parts. Use this method: Choose 7 types of exercises (ex. pullups, chinups, pushups) and do every exercise for 1 min for 3 sets with 2 min rest between them. Write down your score (how much reps of particular exercise did you do in 1 min) and try to beat that every consecutive day for 2 weeks (use 2 days of week to rest your body) and you will see the improvement in your strength.
Saturday 6 December 2014
Tuesday 2 December 2014
Tuesday 25 November 2014
One-arm push ups- 3 POSITIVE EFFECTS!
1.Strength
Isn't that the main reason why you are doing this exercise? I assume it is because one-arm push ups are one of the top-level calisthenics exercises because they hit your chest and triceps very hard if you can do at least 10 in a row. You will also feel the BURN in your legs especially your groins.
2.Balance
You will also improve your body balance because it is hard to do one-hand push ups without having a full control over your body. To stabilize your body during one-hand push ups spread your legs and put your left or right (depending on which hand you are using) foot in the position in which your fingers are parallel with the floor and fully extended.
3.Fat loss
This exercise requires a lot of effort and muscle work which burns calories and leads to increased fat burn. Also the greatest feeling after one-hand push ups is the pump you feel when blood rushes to your muscles bringing more oxygen.
Isn't that the main reason why you are doing this exercise? I assume it is because one-arm push ups are one of the top-level calisthenics exercises because they hit your chest and triceps very hard if you can do at least 10 in a row. You will also feel the BURN in your legs especially your groins.
2.Balance
You will also improve your body balance because it is hard to do one-hand push ups without having a full control over your body. To stabilize your body during one-hand push ups spread your legs and put your left or right (depending on which hand you are using) foot in the position in which your fingers are parallel with the floor and fully extended.
3.Fat loss
This exercise requires a lot of effort and muscle work which burns calories and leads to increased fat burn. Also the greatest feeling after one-hand push ups is the pump you feel when blood rushes to your muscles bringing more oxygen.
Friday 21 November 2014
Thursday 20 November 2014
Whole body workout!
INSTRUCTIONS:Choose 4 exercises from each group and do 12 reps for 2-3 sets.
1.Chest
***Wide-grip push ups***
***Military push ups***
***Clapping push ups***
***Decline push ups***
***Chest tap push ups***
***Single-leg push ups***
***Finger push ups***
***Atomic push ups***
***One-arm push ups***
***1.5 push ups***
2.Arms
***Chin ups***
***One-hand chin ups***
***Knuckle push ups***
***Archer pull ups***
***One-hand dips***
***Regular dips***
***7 seconds dips***
***Muscle ups***
3.Back
***Pull ups***
***Behind the neck pull ups***
***Wide grip pull ups***
***Isometric hold pull ups***
***Squat pull ups***
***Front lever pull ups***
4.Shoulders
***Hindu push ups***
***Slow hindu push ups***
***Decline push ups***
***Handstand push ups***
***Pike push ups***
***Push-Back push ups***
***Revers burpees***
INSTRUCTIONS: Choose 3 exercises and do them for 1:30 minutes and repeat that for 2-3 sets.
5.Abs
***Crunches***
***Plank***
***Side plank***
***Bicycle***
***Vertical leg crunches***
***Reverse crunches***
***V-sits***
***V-sit hold***
***V-sit russian twist***
***Leg raise hold***
6.Legs
***Squats***
***Pistol squats***
***Squat jumps***
***Close-stance squats***
***Side lunges***
***Lunges***
***Jumps lunges***
***Single leg bridge***
***Calf raise***
***Single leg calf raise***
***Drinking bird***
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