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Here are the best workouts for stronger legs

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Here are the best workouts for stronger legs

Legs workout 

Warm up (Mobility of ankles, knees and glutes improvement movements)

Air squats 10 to 12 reps, 2 sets

Goblet squats 10 reps, 2 sets

Lunges 10 reps (each leg), 2 sets

Main workout (4 sets of 10-12 reps of each exercise )

Back squats

Single leg press

Stiff leg deadlift

Walking Lunges

Leg extension

Cool down

For Bulking

Warm up (Mobility of ankles, knees and glutes improvement movements)

Air squats 10 to 12 reps, 2 sets

Goblet squats 10 reps, 2 sets

Lunges 10 reps (each leg), 2 sets

Back extension 10 reps, 3 sets

Main workout (Use heavy weights. 4 sets of 6-8 reps of each exercise, unless) indicated.

Back squats

Leg press

Stiff leg deadlift

Weighted walking Lunges 12 reps (each leg), 5 sets

Leg curls/ extension 10 reps, 5 sets

Cool down

For Leaning Phase 

Warm up (Mobility of ankles, knees and glutes improvement movements)

Air squats 10 to 12 reps, 2 sets.

Goblet squats 10 reps, 2 sets.

Lunges 10 reps (each leg), 2 sets.

Back extension 10 reps, 3 sets.

Main workout (Weight should be 60 to 70% of 1 RM. 4-5 sets of 12-15 reps of each exercise)

Deadlift

Leg press

Front squat

Step-ups (each leg)

Hip thrusts (weighted)

Back squats (narrow stance)

Cool down

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Physical Fitness

Running vs jumping rope: Which is a better way to lose weight?

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Running vs jumping rope: Which is a better way to lose weight?

If one is looking to lose weight, they must be consistent about their fitness routine. Since every body type is different, people may look to different things to reach their desired weight goal.

Both the exercises help to build endurance, strengthen heart muscles, maintain a healthy weight and bone density, increase longevity, and improve overall fitness,.

Benefits of jumping rope:

Faster weight loss

If your goal is more caloric expenditure, then jumping rope is a better option than running. One minute of it can burn 10-16 calories, which means skipping rope for 30 minutes, segmenting into three 10-minute rounds can burn around 480 calories. Ten minutes of jumping rope is equivalent to running for an eight-minute mile, which can result in faster fat loss, especially around your abdomen and trunk muscles, he explains, adding that people who have high blood pressure or heart problems should avoid it.

Strengthens lower body muscles

Jumping rope can make your lower body muscles stronger. Light and repetitive movements put less strain on your knees, improve ankle stability and develop the shape of your calves. Thus, jumping rope is a great exercise for people who have an injury that does not allow them to run.

Improves coordination and agility

Jumping ropes require quick footwork and full-body coordination with the wrists rotating in order to create continuous jumping motions. It is considered to be a great exercise for athletic conditioning, enhancing balance and coordination and building stamina.

Benefits of running:

Improves cardiovascular endurance

Running is an excellent exercise to condition your cardiovascular system, strengthening the walls of the heart and increasing its overall efficiency. It also supports healthy blood flow and reduces bad cholesterol levels in the body. People who run every day tend to have stronger hearts and low pulse rates, which reduce their risk of developing hypertension or other cardiovascular issues by 35-55 per cent.

Reduces mental burden

Running at moderate or vigorous levels helps your body release chemicals in your brain like endorphins and serotonin, which reduce stress levels and anxiety. Besides, running out in the open lessens feelings of depression, loneliness, and isolation, which also improves the quality of sleep.

Clears out lungs

Running helps to cleanse your lungs by removing excess carbon dioxide, decongesting mucus and even phlegm. Besides, running builds the endurance capacity of your respiratory muscles, allowing more fuller and efficient breaths, which helps prevent the risk of lung-related disorders.

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Physical Fitness

Four ways to rid your body of pain after exercise

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Four ways to rid your body of pain after exercise

It is very common to feel pain in your body parts a day after you have gone through rigorous exercise. Many times, we can feel pain in our joints after we have stressed them beyond our pain tolerance limits. There is, however, nothing to be scared of, since there is a solution to it.

There are many things that you can do if you feel pain in your muscles. Below are some of the best home remedies that can be followed if you are not sure what medicine to use, or are allergic to certain medicines.

Ice Pack

If the pain is crossing all limits, then you have to rub an ice pack gently on the aching part. This is probably the oldest and most common home remedy that there is, and it also works like magic.

Water to ensure help

Water is extremely important for good health and that is common knowledge. You should make sure that you are hydrated all day and drink lots of water before starting exercise. Drinking lots of water can help in relieving chronic pain. Add smoothies and detox juices to your daily intake. That will help a lot.

Hot water from taking a shower

Hot water is known to relieve muscle pain. For added effect and to relax the mind, add a few drops of essential oil so that you can heal faster.

Cherry juice

Cherry juice would also be of great help if you wanted to relieve pain.

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Physical Fitness

Dumbbells Vs Kettlebells: Which is the right tool to build muscle?

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Dumbbells Vs Kettlebells: Which is the right tool to build muscle?

Gyms are packed with different types of strength training equipment, providing you with ample opportunity to experiment with them. But if you plan to get weights at home for days you cannot hit the gym, it can be difficult to choose between dumbbells and kettlebells. Both are exceptional pieces of equipment for training complex muscle groups and giving you that perfectly toned body that you have always dreamed about. They have been used to build muscles for age and have their own set of pros and cons. Let’s find out which one out of the two is beneficial for you.

Advantage of dumbbells

If you just want to target the basic muscles of the body, dumbbells are your best pick. It is easy to hold and perform almost all kinds of exercises like a chest press, shoulder press, bicep curls and others. Some of the benefits of using dumbbells include:

Great for bilateral training: The greatest benefit of using dumbbells is that they let you train both your limbs at the same time. In the case of a kettlebell, you can only train one side at a time like when you are performing exercises like overhead press or bicep curls. Then have to repeat the same on the other side. This can be very time taking.

Easy to hold: Holding dumbbells for performing any kind of exercise is really easy as compared to a kettlebell. Except for the exercises where you have to swing the kettlebell, performing exercises with it can be tricky and you will have to struggle to move the weight without losing balance and injuring yourself.

Advantages of kettlebells

Getting a kettlebell is a better choice if you want to target complex muscle groups. It can help you work on the muscle that is hard to reach with a dumbbell and barbell. Besides, is the best choice for exercises like kettlebell swings and goblet squats.

Better for a cardio workout: If you are looking to up your heart rate when performing strength training exercises to reap the benefits of cardio as well, the kettlebell is the king of all. The extra movement involved in the standard exercises helps you burn some additional calories.

Improve functional strength: Working with a kettlebell can help you build functional strength that can be beneficial in performing everyday tasks like carrying groceries, lifting heavyweights. Besides, exercising with a kettlebell changes your centre of gravity. It means your core muscles will have to work constantly to stabilise you, which can give you a full-body workout.

What is better for beginners?

So, both dumbbells and a kettlebell are great for strength training purposes. You can choose depending on the type of exercises you want to perform and the muscles you want to target. However, if you are a beginner, we would suggest you go for dumbbells.

Dumbbells are easier to hold, which means the risk of injury would be less. Additionally, the weight is more balanced in dumbbells as compared to a kettlebell. Dumbbells are also excellent for performing basic weight lifting exercises, while kettlebell is for more complex moves.

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