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***
Wednesday, 19 November 2014
Saturday, 15 November 2014
Wednesday, 12 November 2014
5 hardCORE exercises!
1. Leg raises
2.Plank
3.Hanging oblique raise
4.Hanging windshield wiper
5.V-Sit hold
2.Plank
3.Hanging oblique raise
4.Hanging windshield wiper
5.V-Sit hold
Monday, 10 November 2014
Saturday, 8 November 2014
Friday, 7 November 2014
Thursday, 6 November 2014
Tuesday, 4 November 2014
Monday, 3 November 2014
Sunday, 2 November 2014
Thursday, 30 October 2014
Wednesday, 29 October 2014
How working out affects your body?
When you finish(kill) your workout you usually feel completely exhausted, full of pain, cramps sweaty and hyperventilated but somehow inside of you there is a satisfaction and strength. When you work out you don't just work out your muscles, in fact but your whole body is participating in your workout and your whole body is giving the maximum and that pain you feel in some particular moment of your workout will be the strength that you will feel tomorrow or maybe couple days later but eventually you will feel it. So here is the list of body parts and organs which are active through workout session.
1.Muscles
This is too obvious because main goal of working out is to develop and steel your muscles but did you ever wonder what are your muscles doing when you are pushing them to the limit. We all know that are body needs glucose (simple monosaccharide) which is stored in form of a glycogen in order to produce energy required to contract muscles. Our body also needs ATP (adenosine thriphosphate) which is stored in cells in a small amounts as glucose so our body is quickly burning up those supplies and it needs more oxygen in order to produce more ATP. More oxygen means that more blood needs to pumped in muscles. Without enough oxygen, lactic acid will create instead and you will feel soreness which means that the muscle tissues were torn apart and eventually they will repair and grow stronger if you supply them with nutrients.
1.Muscles
This is too obvious because main goal of working out is to develop and steel your muscles but did you ever wonder what are your muscles doing when you are pushing them to the limit. We all know that are body needs glucose (simple monosaccharide) which is stored in form of a glycogen in order to produce energy required to contract muscles. Our body also needs ATP (adenosine thriphosphate) which is stored in cells in a small amounts as glucose so our body is quickly burning up those supplies and it needs more oxygen in order to produce more ATP. More oxygen means that more blood needs to pumped in muscles. Without enough oxygen, lactic acid will create instead and you will feel soreness which means that the muscle tissues were torn apart and eventually they will repair and grow stronger if you supply them with nutrients.
2.Lungs
When you are working out your lungs are very busy because your body needs extra oxygen in order to supply all the cells and to provide them normal functioning. When we are working out our body needs 15 times more oxygen than when we are relaxed and at normal heart rate. As we breathe in our lungs spread to consume more air in order to provide more oxygen to other organs (their cells).
3.Heart
When you are working out, heart rate increases to provide more oxygen (through the blood) at a quicker pace. The more you work out, the more efficient the heart becomes at this process, so you can work out harder and longer. Eventually, this lowers resting heart rate in fit people. Exercise also stimulates the growth of new blood vessels, causing blood pressure to decrease in fit people. So this is probably one of the best reasons to start working out because healthy heart means the healthy life.
4.Brain
While you are working out increased blood flow will have a positive effect on your brain supplying it with more oxygen. The brain cells will start functioning at a higher level, making you feel more alert and awake while working out and your concentration level will definitely be higher. When you work out on regular bases, your brain gets used to this frequent ''wave'' of blood and adapts by turning certain genes on or off. Many of these changes boost brain cell function and protect from diseases such as Alzheimer's, Parkinson's or even stroke. Working out also has impact on chemical messengers in the brain called neurotransmitters, which include endorphins and it also has positive result on your hippocampus which is in charge for learning and memory.
5.Skin
When you work out your body produces heat (like car engine) and that heat must go away in order to cool your body down because high body temperature can have very dangerous consequences on your organs and the whole system like protein coagulation. Blood vessels in your skin dilate, increasing the blood flow to your skin in order to release the heat into the air. We have two types of sweat glands, eccerine glands and apocrine glands. Eccrine glands provide odourless perspiration directly onto the skin's surface (mixture of water,salt and electrolytes). Apocrine glands are more represented in hair-covered areas and they produce greasier sweat which often result in odor.
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