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Full Body Dumbbell Workout – Results Achieved Only in 3 Days

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The full-body dumbbell workout is designed for those who invest with dumbbells. Working at home is the thing now, and lots of people have paid for a good pair of dumbbells? But did you want to know why dumbbells and not other equipment for weight lifting?

The full-body dumbbell workout is the perfect exercise for beginners. With only 3 days, the difference to your muscle can be seen. The increase in the volume of the activities can be seen instantly. With the use of the dumbbell, you can perform various equipment.

Doing this workout needs a rest day in between so that your muscles will not forcibly be used. It will also give your body more time to recover after the workouts.  For the routine, you will need to get at least 30 seconds and a maximum of 60 seconds per movement.

This kind of workout can be classified as high-intensity interval training. That is because of the lower intensity form of cardio on your recovery days.

Using a dumbbell with your workout can give intensity and more tense to your muscles.

For the full-body dumbbell workout, try these some routines to give your muscle a full-body workout.

Squat

Full-Body-Dumbbell-Workout---Results-Achieved-002Performing  squat as your full dumbbell workout, follow these simple steps:

  1. Your starting position is holding down your dumbbells on both of your sides.
  2. Then, stand with a slight bend in your knees and make sure your feet are apart with shoulder length.
  3. While in this position, keep your head up and your back straight. 
  4. Keep your eyes facing forward and slowly lower your body down. Do not lean down, just your eyes looking forward. 
  5. Then your buttocks should come out and drop straight down. Make sure that when you are squatting down, your thighs are parallel with the floor.
  6. Then raise your body slowly back up by pushing through your heels. Do not lock the knees when you do this. Instead, repeat the movement.

Deadlift (with Stiff Leg)

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  1. Your starting position is placing the dumbbell in a setup of deadlift using your stiff leg. 
  2. Hold the dumbbells on both sides while keeping a slight bend in your knees. 
  3. Then, slowly, stand up straight with your feet. The width should be the same as your shoulder. Make sure that your back is in a straight position.
  4. Next is bend over the waist while lowering the dumbbells over your feet. At this point, keep your knees stationary and no unnecessary movements.
  5. By doing this, the focus of your workout will be placed in your hamstrings. Therefore, lowering your dumbbells down will be easy and comfortable.
  6. After this, you can start raising the dumbbells upwards using your hamstrings. Make sure that your eyes are facing forward, and your shoulders remain at the back. 
  7. Squeeze your glutes and hamstring to stand up.

Lateral Raise

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  1. To start, get your dumbbells and placed both by your sides while standing straight. Make sure to keep your tension on your side delts by holding the dumbbells off your body slightly.
  2. Next, raise the dumbbells until your shoulder height, but your wrists should be above your elbows while doing this.  
  3. Then, continue to raise your shoulder height slowly. It will ensure that your wrists will go upward smoothly, and the pressure will be transferred from your side delts to the front. Hold this position.
  4. Finally, you can lower the weight back to your starting position. Make sure that in doing so, the dumbbells are not going to touch your body. Instead, raise them for the next repetition.

Dumbbell Curl in Standing Position

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  1. Make your starting position for the standing dumbbell curl is holding a pair of dumbbells and your feet together and dumbbells by your side. Make sure it will not touch your body.
  2. Then your palms should face upwards. Your elbows should be bent and slack upward. The tension should be on your biceps.
  3. Curl the dumbbells slowly going upward. This movement should squeeze the biceps.
  4. In doing this, lower the dumbbells to the starting position. Repeat as you desired.

Lying Dumbbell Extension

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  1. Your starting position is sitting on the end of a flat bench, and the dumbbells are on your thighs. 
  2. Then lie your back on the bend and extend the dumbbell above your head. Make sure that the dumbbells are not touching each other with your neutral grip.
  3. Bend your elbows only and keep your elbows fixed while pointing to your hips. Lower the dumbbells down beside your head until the level with your ears.
  4. Hold this position and squeeze the triceps while raising the dumbbells back to the starting position.
  5. Avoid locking the elbows out and repeat your desired repetitions.

Lunge Using a Dumbbell

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  1. For the full-body dumbbell workout, the dumbbell lunge workout will help you acquire the strength and power your muscle needs. First, choose a pair of dumbbells and stand up straight with your knees slightly bent. The dumbbells should be at your sides.
  2. For balance, step forward with your left leg to maintain it. Your squat position should be down through your hips.
  3. Your torso should be in a straight position while your head is up. Make sure that your knee would not track out over your toes.
  4. Using your heal to drive you, push yourself back to the starting position.
  5. Repeat this movement with your right leg and desired repetitions.

Hamstring Curl 

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  1. For your starting position, make sure the dumbbells are at the end of the bench. The weight of the dumbbells should be appropriate with your strength.
  2. Next, lie down with your chest on the bench. Your knees should be at the edge of the bench.
  3. Hold this position. Then grab your dumbbells with your feet on the ground. Ensure your legs are to the full extent, and your arms are around the bench for stability. 
  4. Slowly, bend the knees in a curl position towards your buttocks.
  5. Then raise the dumbbells past 90 degrees, but you should be comfortable when doing it.
  6. While in this position, lower the dumbbell until you reach your starting position. Repeat desired repetitions.

Bent-Over Dumbbell Reverse Fly

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  1. The first thing you need for the full-body dumbbell workout in a bent-over dumbbell reverse fly is to select the desired weight from the rack. 
  2. Then take a few steps back into an open area.
  3. Your hips should be in a hinge position until your body is parallel to the floor, almost. It would ensure your arms are in a straight down place from your shoulders. The grip should also be neutral. 
  4. Hold this position. Then take a deep breath while pulling the dumbbells upward. This move should use your rear delts for successful execution.
  5. Then lower the dumbbells slowly. 
  6. Turn your back as you control your movement reaching your starting position. Repeat for the desired number of repetitions.

Sharing My Thoughts

Living in our current lifestyle now due to the COVID 19 is difficult for us to go to the gym and do our daily routine and complete the full-body dumbbell workout. Therefore, with all the simple tips to perform dumbbell workout, you can achieve the full effect and enjoy the results afterward.

Glute Workout at Home that Women should Start Doing

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Glute workout is the perfect routine if you want a more prominent and shapely butt. No one can deny that celebrities like Jennifer Lopez to have the ideal glute. How did she do that?

The glute workout is a routine exercise for your bottom to come up with the perfect form. The curves in your butt are the asset of your body. Of course, aside from the core and shoulder muscles, glute muscles are essential as well.

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But being a woman, glute workout may depend on the types of exercises. Impressive backsides are a powerful part of women who can embrace activities that will have physical attribution, such as glute workouts.

Did you know that butt is the area where most fats hold for the longest? That is the reason that regular workout cannot directly affect the butt. Instead, you may perform glute workout to shape and tone muscles in this area.

Here is the effective glute workout that you can perform at home. So you do not need to panic and set a schedule at the gym for the training.

Effective Glute Workout 

Deadlift 

Glute-Workout-at-Home-that-Women-03This workout targets muscles in your glutes instead of the hamstrings. With proper stretching exercises, you can perform the deadlift without difficulty.

How to perform:

  1. To begin with, you need your feet to be closed together then hold a dumbbell in your right hand. Extend your arm and use an overhand grip. Make sure that you keep your heap up and a small tight arch in your back.
  2. Next is for your right knees to bend since you are holding the dumbbell in your right hand. Make sure that you only turn your knee slightly.
  3. While in this position, lower your torso toward the floor. The weight of your body should counterbalance by lifting your left leg backward in a straight line.
  4. Then, squeeze your right glute and hamstring. Your abs should be contracted before pulling your torso in a vertical position.
  5. Repeat these repetitions before switching legs.

Kickback 

Glute-Workout-at-Home-that-Women-05With a lateral step-up, you need to weight your ankle. But make sure that it will target the glutes.

How to perform:

  1. To begin, stand to your left side using a box. It will create balance before doing the rest of the kickback glute workout.
  2. Next, using your right leg, step sideways onto the box. With this, make sure that your ab muscles are contracted.
  3. While doing this position, bring your left leg behind you in a kickback motion. Hold this position.
  4. Then, with your left leg, release your glute and step off the box carefully.
  5. Repeat this and do the same with your right side.

Squat

Glute-Workout-at-Home-that-Women-04For this one, it would not be a standard squat but in a split workout, which will test your glute muscles. Plus stretching, you can also use a stability ball instead of using a bench.

How to perform:

  1. Your position should be standing a few feet in front of the ball, to begin with, and make sure you have enough space to move.
  2. Next, extend a foot backward and place it on top of the ball. Hold this position.
  3. Then, using your front leg, bend your lower torso slowly and straight downward. Make sure that your knee stays behind your toes.
  4. Check your thigh if it is in a parallel position to the ground, and your back knee should be within a foot of the floor.
  5. Your front leg should press using the heel. It will squeeze your glute before going back to your starting position.

Side-Band Walking

awftg4g5ew2Walking is one of the exercises, and you should not forget that. But let us make it a little complex like side-band walking. It is an effective glute workout.

How to perform:

  1. Before starting to walk, tie a resistance band just below your knees.
  2. Next, make a quarter squat position. Make sure that your feet are apart from each other, not more than shoulder-width, though.
  3. Hold this position to feel extra tension on the band, and your abs should start feeling tight.
  4. Then, start walking sideways.
  5. Repeat by switching sides either with your left or right.

Hip Thrusts

Glute-Workout-at-Home-that-Women-06In this workout, a medicine ball will be used. But you can opt for a dumbbell or weight plate for more resistance. The tension would be on your pelvis. For the medicine ball, which I used most of the time, I made sure to roll it closer or nearer in my glutes. Then I will start the following routines.

How to perform:

  1. Before rolling the ball, lay your back on the floor with your knees bent. At this point, the medicine ball should be under your heels.
  2. Next is thrust your hips upward. That should contract your abs and squeeze the glutes and hamstring.
  3. While in this position, lower yourself of the way back to the floor.
  4. Repeat until you feel the tension in your core muscles.

Leg Press

asehw2345trweFor a twist in a leg press, you can do it with a wide stance. It would make your glutes and hamstrings working on for strength.

How to perform:

  1. To begin, lay your back on the leg press machine.
  2. Next, place your feet on a bench. It should be in a 45-degree position.
  3. While in this position, unhinge the weight. Bend your knees to bring the platform toward your chest.
  4. Make sure you squeeze your glutes and hamstrings the entire workout.
  5. Then press the weight back up.
  6. Repeat the position until you feel the tension in your glutes and hamstrings.

Sharing My Thoughts

The glute workout is useful for people who want to shape with their butt. As most women are more conscious than men when it comes to body shape so this workout will hit the right muscle group at the back. It is essential also because women tend to wear fitted clothes like jeans and dresses, so the glute workout will help to achieve the perfect shape.

Best Full Body Workout to Perform to Achieve Toned Muscles

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Full body workout can be an endless number of exercises that you can perform. There are at home or drill to be performed at the gym. But can you guess what can be the effective and best full-body workout for you?

The full-body workout that will best for you be those that you can easy-to-learn and could target multiple muscle groups. The goal of the full-body exercise increase strength and build muscle mass. You do not need to have fancy and expensive equipment for the full-body workout.

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When I tried doing the full-body workout, there are principles that I followed so I can achieve the goals. First of all, I always prepare to have floor space and some dumbbells. Dumbbells are simple equipment that can help tone my muscles. Then I started to move my body to perform other exercises as part of my full-body workout.

To fully understand how does the full-body workout helps you achieve your body goals, here are the best exercises which most athletes performed.

Top Exercises for the Full Body Workout

Before the workout, prepare the equipment you need. Moderate weight dumbbells can be your option as the beginning.

Each workout will need some warm-up. Exercises like glute bridge, dead bug, bird dog, and bodyweight squat would be your choices for warm-up before the workout.

For 30 seconds, you can perform the warm-up exercises. Make sure to have 5 seconds rest between each move and perform two rounds. A minute of rest can be done after completing both.

Then you can perform the dumbbell circuit like squat to overhead press, bent-over dumbbell row, and wood chop.

For the dumbbell circuit, you can perform each for 30 seconds, with 15 seconds rest in between. Complete this routine with 3 rounds. 

For bodyweight, you can perform skater hop, plank up-down, and v-up. Complete this routine for 30 seconds, with 15 seconds rest in between. Do three rounds for the bodyweight circuit.

Deadlift

Best-Full-Body-Workout-to-Perform-to-03In performing the deadlift, muscle groups like calves, thighs, glutes, core, lower back. It helps build strength with three sets and 8 repetitions. 

Suppose you were wondering why deadlifts are the foundation of all strength exercises. By performing this full-body workout, it will activate all the muscles, literally from toes to neck. Few reps can make you exhausted, and the last set can drain your energy so you should maintain rest in between.

It’s important to remember when doing a deadlift to make sure that you keep your back straight while your shoulders are open to prevent injury. Before the starting position, prepare yourself in an area of sitting down on the flow. Then that would be an excellent time to grab the bar and prevent you from actually reaching the floor. Maintain your back straight and your legs apart in shoulder-width. The next move is for your thighs and glutes, which will straighten your back. Then do the same on the way down, but it should be the other way around like bending your back then glutes and thighs. 

You can perform deadlift at home because, in this full-body workout, the body form is essential to pay attention to the exercise.

Bench Press

QsvcbYhyBench press workout targets the group muscles of pec, tricep, front shoulders, and traps. For this routine, the chest and arms will be useful if you do 3-4 sets and 8-12 repetitions. 

Traditionally, the bench press is a full-body workout that your elbows should be tucked in and concentrated on your pecs. It should move both ways. You can also do the bench press in a Smith machine if you are at the gym. The only good thing about this machine is to stabilize the bar. It will make the bar more comfortable to push. With that, a gym instructor can assist you. 

While at home, you can perform this using a flat bench or an incline one. It is what I do for bench press. I also used dumbbells, which is a more sensible way to perform it than working at home.

Overhead Press

qwefreEVfIn this full-body workout, the overhead press can increase the muscle mass of the chest, delts, triceps, and traps. It is also good to perform for shoulder definition by doing 3-4 sets with 8-10 reps.

Why this workout? The shoulders and arms muscles need to be developed to keep your back straight. It will also allow your core muscles to be flexible and to perform a perfect pressing up of the bar. Make sure that you avoid your chin. 

A tip for the bar makes its move into a straight line going up and down. It ensures that you bod your head back and forth while the bar crosses in front of it.

Squats

Best-Full-Body-Workout-to-Perform-to-04When doing squats, the muscles activated for this one are the glutes or the most significant muscle in your body. Thighs, traps, obliques, and upper back or lats are the muscle group that will benefit in doing the squats.

To activate your muscle groups in thighs, glutes, and improve core strength, complete the three sets with 8-12 repetitions. 

Why perform squat for the full-body workout? There are many brilliant reasons for you to start doing this. Squats are best with bar sitting on your shoulders. The right weight can activate a range of muscles aside from legs and glutes.

If you decided to perform squats with the bar on your shoulders, then the core muscles should be engaging as well as your legs. You can always choose the right weight for your bar, so you should not force yourself. 

Bent-Over Row

TcsdQs564This workout works the muscle group where lats, shoulders, forearms, and biceps as part of the full-body exercise. The glutes and back muscles are also the targets of this full-body workout. 

If you chose this workout, it would be best to widen the back and work on your biceps. Doing the bent-over row with 3 to 4 sets of 8-12 repetitions will surely give you a surprisingly best results. Bent over row is great for your arms and back. Core muscles are plus on this workout.

To do this, you have to bend over while you stood up, and your legs are shoulder with apart. Use an underhand grip when holding the bar. This way can activate bicep muscles and pull the bar close to your abs. Pulling it near your chest is not a good option. 

Sharing My Thoughts

Usually, people do the full-body workout 2 to 3 days per week, and then gradually increase it to 3 to 4 times. It is the movement in which all your muscle groups engage in working out. Using some equipment may help you to increase muscle mass and tone your muscles. When performing a full-body workout, you can expect the effects and best results of your entire body.

Body Shape Workout at Home: Effective Exercises for Fat Loss!

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The body shape workout at home will blow away your mind if you are wondering how to get to the gym now that a pandemic crisis is ongoing. Exercises at home can allow you to stay in shape and maintain to be physically fit. Yes, it is possible to have your body shape workout at home.

The body shape workout at home can give you a daily sweat like you used to have when kicking the gym. Now you will be asking what the exercises you can do for shaping your body are. 

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There are many workouts for body shape, and you can do it. I suggest you should start with basic since it is the beginning of your daily routine exercises. 

As for me, my first try of the body shape workout at home is not that easy. I faced difficulties perfecting the routines. But guess what, I overcame it after a while. My body got used to it, and with the daily routine, it changes my body shape. No more body fats and cellulitis are awkward while wearing shorts and mini skirts. 

The difficulties that I faced for the first few weeks are mostly about the time and familiarity of the movements. So I looked into different methods on how to perform body shape workout without getting injured.

How to Do Effective Body Shape Workout

Now, before getting started, there are a few things that you need to prepare and consider.

First, you need to have enough space, such as your living room. Also, you need to see if you have some substitute for equipment for the workout you will be engaging in. 

Deadlift

Body-Shape-Workout-at-Home-Effective-05I know you are familiar with the deadlift terminology. For the body shape workout at home, you want to try the single-leg deadlift. This workout is best for the body as you will be working your back, especially the glutes, hamstring, and back muscles. Also, this exercise improved balance for women.

To perform:

  1. Your starting position is standing on your left foot while holding a pair of dumbbells.
  2. Then lift your right foot behind you while bending your knee. This position will make your right lower leg parallel to the floor. Make sure that you keep your core engaged and your chest up during the entire movement.
  3. Next is to bend forward at your hips while lowering your body slowly. Do not push yourself in this position. 
  4. After that, push your body back to your starting position. While doing this, use your glutes to push your hips forward. Repeat this workout for 10.

Plank

Aside from deadlift, you can perform a plank. This body shape workout targets your deep inner core muscles or the abs muscles. The side plant is a good exercise that will stabilize your spine and power your workouts.

To perform:

  1. Start this workout by lying on your left side with your knees straight.
  2. Then prop your upper body on your sides with your left elbow and forearm.
  3. While in this position, raise your hips until forming a straight line from your ankles to your shoulders. Be still in this position for 30 seconds. As you progress, you can add up between 45 to 60 seconds per side.
  4. Afterward, turn to your right side and repeat from the beginning. 

Push Up

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Do you want to burn more calories than performing a side plank? Well, doing a pushup workout can make your entire body move. The muscles are working to burn more calories and body fats. This exercise trains your body to function in a pattern that improves performance for the whole duration of body shape workout.

To perform:

  1. Your starting position is your hands and feet on the floor. The distance should be more extensive than your shoulders but in line. The feet are close together.
  2. Then keep your hips lifted, and your core braced the entire time. While in this position, lower your body until your chest nearly touches the floor. 
  3. After that, push yourself back to the starting position. Fifteen repetitions can make the perfect push up workout for you.

High-Intensity Interval Training

This workout will need more of your power and strength. High-Intensity Interval Training or HIIT is one of my favorite exercises. For women, there are different levels, and this time we should start for beginners. So you would ask why HIIT? This workout will only need a shorter amount of time or a slow endurance exercise. But performing HIIT should only be twice a week or alternate with your other choice of body shape workout.

In HIIT, you will need cardio equipment like jumping rope, treadmill, bike, etc. Then for the duration, you can perform 3 minutes, but it will give you only half of the maximum effect. Other options are like 20 seconds for a 75% max effect and 10 seconds for the 100% max effort. You can repeat it ten times.

Step-Ups

sfO4NGl5Rmh5weqgsdStep up targets the muscles of your glutes and hamstrings. It creates more muscular legs and a tighter booty, which makes this workout one of the best exercises. The body shape workout performing the step-up required an excellent knee resistance. 

To perform:

  1. Your starting position is standing in front of a bench. Then place your left foot firmly on the step.
  2. While in this position, keep your chest up and your core engaged the entire time. By pressing your left foot into the step, it will push your body up until your left leg is straight.
  3. Afterward, lower your body back down until the right foot touches the floor. Do ten repetitions per side. Make sure you will not lose the balance and avoid leaning too forward or backward.

Bridge

Body shape workout can be seen in your glutes and back muscles. Perfect leg workout for women helps to create sculpted butt. But, the bridge workout will improve this exercise.

To perform:

  1. Your starting position is lying on the floor, face up with the knees bent. Make sure your feet stay flat on the floor.
  2. Then raise your body to form a straight line from your shoulders to your knees.
  3. While in this position, lower your body to go back to the starting position. Do 20 repetitions for this.

How does it affect our bodies?

Performing the body shape workout it will give your body movements and a lot of cardio. Following the routines will help you lessen the tension and schedule the perfect body shape workout.

The cardio workout will help you lose fat faster than other exercises. It also helps build strength. When you do workout for your core and lower body, you are building power for your entire body.

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While doing the workout for your perfect body shape, make sure that your movements are focused on the target muscles. Also, you can perform other exercises alternately. It will prevent you from getting boring.

To work out your lower body, make sure you are performing lunges and high knees to get the best result. It will also train your body on how to achieve balance. 

For the core, the workouts for this muscle group do not require equipment. These kinds of exercises are the easiest to perform at home. Since no equipment is needed, you can perform variations of the workouts for the core. 

To increase flexibility, you can perform several yoga poses. Yoga calms our muscles and improves brain function. With this, it also benefits our digestive systems and boosts immunity.

Sharing My Thoughts

Each body shape workout has effects on our body. Regularly doing it increases muscle mass and helps our body lose body fats. An at-home workout is an excellent alternative to doing exercises in the gym. It is also more convenient for the reason that body shape workout at home will give you the perfect sweat.

Easy Bodybuilding Moves for beginners to Perfect the Workout

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Bodybuilding moves are your secret weapon to achieve the body you are dreaming about. But in doing so, you will need time, focus and consistency. Yes, it takes a lot of effort to make bodybuilding moves.

Bodybuilding moves require discipline to do your routine daily. There are many bodybuilding moves that you can perform and make the most of it.

Before making the moves, you should know the rule of bodybuilding moves. If you are a beginner, you should not force yourself to push harder. You can start your routine with proper intervals and repetitions.

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For starters, you will need to have some reminders to take note so you will avoid getting injured. But let us discuss those laters. At this point, you should learn first what are different bodybuilding moves that you can execute.

You do not have to be professional to perform these routines. You should know that you can finish the intervals and repetitions. If you can, then you have the strength, discipline, and focus.

Is it surprising that there are bodybuilding moves that you can enjoy while achieving the goals you have been reaching for quite some time now?

Bodybuilding moves

Doing squat

squat3fromThe squat is one of the favorites of bodybuilders. To be specific, the Olympic squat is a typical workout that can develop your leg strength. The variation you can perform will give your legs, glutes, and hamstrings a good workout.

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The Deadlift

It is the second bodybuilding moves that will give impact to achieving your body goals. When you say deadlift, the heavy lifting will show the best results. You can see the difference between your back. It is where you can see lean muscle.

Performing Press

bnchprssOne of the bodybuilding moves which develop your chest muscle is the bench press. Why bench press? Aside from building the muscles effectively, it allows you to use more weight. It will result in your upper body getting bigger and stronger.

If you want other variations, you can do the overhead press. This kind of press will add benefit to your triceps. Make sure that you will solely do overhead press and not with a push press. Why? Because overhead press does not require bending of knees. By doing so, it will make your legs the prime mover that will stop the intended delts.

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The Bent-over row

So how do bodybuilding moves work? Well, the key is squeezing the shoulder blades. How can you do this? Perform the bent-over row, which will give you the perfect muscles to your shoulder.

Doing a wide-grip pull-up

widegrippullup123How is the wide-grip pull-up one of the bodybuilding moves? The target muscle of this workout is your full back. It needs a more intensive grip than the regular drill.

Tips for Beginners

How can you achieve bodybuilding moves? For beginners, you might need the following tips to get more patience, workouts, and diet that will surely help you.

Start using Light Weights

As a starter, you will need to grab some light equipment so your muscles will not burn out. Dumbbells and barbells can help you build muscles, but should you do it, make sure you are using light weights.

Basic Movements

Of course, when you are a beginner, you should start with the basic routine. Basic movements come in the forms of squat, deadlift, and barbell bench press.

4 Days of Workout

When you are a beginner, daily working out can be skipped. Instead, you can do it three or four times a week. In this case, you can spend the days off to rest and recover.

Correct Form or Exercises

Make sure that you are training each of your muscles every week. How can you do this? Try to set a routine each week for each muscle and do not forget to know the right form of exercise. Make sure that you have prepared all safety measures.

Eating the Right Foods

Easy Bodybuilding Moves for beginners

When you are working out, you use a lot of protein. So the best thing to manage this is to eat the right food rich in protein like chicken, fish, eggs, milk, dairy products, and some nuts and vegetables. If you think you lack protein, you should consider drinking a protein shake.

Also, you should monitor your calorie intake while working out. At this point, you will maintain your weight and achieve your goals. So we should say to avoid junk food so you can keep carbohydrates and fats. Lots of junk food consists of sweets and salty that can increase your weight.

Our Insights

When you make bodybuilding moves, there are many things that you should remember. For instance, you should make sure that you are eating fruits and vegetables. Also, make sure that there are safety measures prepared before starting your workout. It will help you achieve your body goals.

Avoid some unnecessary habits like skipping meals that build an impression of losing weight without eating. You should also avoid drinking energy drinks to keep you hydrated.

Some natural ways will keep you on track to lose some weight, make sure you have a list of what you eat, a meal plan, and a workout routine.

Best Exercises for Women Begins with These Top Listed Workout

Best Exercises for Women Begins with These Top Listed Workout

Best exercises for women can be performed in many ways. Our favorite activities are suitable for those ladies who have more curves and muscles. But do not worry because what we have here are exercises that will work right with your body shape too.

Best Exercises for Women Begins with These Top Listed WorkoutBest exercises for women are stunts that will give you results even if you are doing it at home. Going to the gym is not only a requirement to perform the best exercises for women. You can get a yoga mat and some simple equipment that will help you build muscles if you are serious and motivated enough.

Best Routine for Different Body Shapes

What is a deadlift?

The deadlift is a collective term when you decide to get a workout routine. It is the best single movement, which improves your overall strength. Believe it or not, while performing this, it gives more improvement that heavy lifting. So, we suggest that you should include a deadlift in your routine. Especially when heavy lifting is limited to some women, the deadlift will be your alternative to workout your hips, backs and legs. Also, this is an excellent way to increase your metabolism.

What are the good things in doing squats?

Increasing the strength of our legs is one of the significant reasons why squat should be in our routine. And a bonus from doing squats is expanding our core. Some squats support our spines like front and goblet squats.

What happened when doing the weighted hip thrusts?

One of the best exercises for women is doing weighted hip thrusts. At first, it will be awkward to perform this routine. But later on, when you feel the results, you will enjoy doing this routine exercise. So, you are probably wondering what benefit will provide this routine to your body? The weighted hip thrusts will make your glutes stronger. Your glutes are only your body parts that have significant improvement when doing this movement. Aside from glutes, the muscles around your booty will also develop.

When is kettlebell swinging important?

When is kettlebell swinging important?

It is one of our best exercises for women list because it causes your body to burn more calories. But initially, you will observe that your abdominal muscles will be strengthened. Then it will continue to define your back and shoulders muscles over time.

Kettlebell swinging has significant importance in our bodies by doing the following movements for kettlebell swinging with 30-second intervals.

Why do we need to consider the planking?

Like other exercises, planking is one of the best practices for your core. And when we say core, we mean deep inner core muscles. One of the planking that will target your center is the oblique-targeting variation, which will make your core abs more toned and in shape.

How will you do the oblique-targeting planking? Your starting position is lying on your left side with your knees straight. Then, make your upper body propped on your left elbow and forearm. Next is raise your hips until your body is forming a straight line from your ankles to your shoulders. When in this position, hold this for 30 seconds. After that, turn around so you will be lying on your right side. Repeat to your left side.

Why need push up in perfect form?

Doing push up should be in perfect form as one of the best exercises for women. Why do we need to be in perfect form? Because push up, especially when it is in the ideal shape, it can give our body the improvement we need and make our performance at the gym better.

How will you start to push up and stay in perfect form? The first thing you will need to do is place your hands on the floor so it will be slightly wider than and in line with your shoulders. But your feet should stay close together. Make sure your hips are lifted, and your core braced the entire time. Then lower your body until your chest nearly reaches the floor. Afterwards, push yourself back to the starting position. Then you can do 15 repetitions.

Squat Motion

Squat motion sculpt the inner thighs and tone the gluteus minimus or the side of your butt. Why squat motion? Because this movement will work on the larger muscles in the lower half of the body. Also, it will give a more efficient and effective in building muscles and burning calories.

How to achieve the result of performing a squat motion? Your starting position is standing with feet that are wider than your shoulder width, and your toes turned out slightly. Then make your lower body bend your knees to make your thighs parallel to the floor. Next is to bring your arms overhead and shoulders down and back. After that, push yourself back slowly to the starting position. Make 15 repetitions to achieve the result. 

What is HIIT?

What is HIIT?

Can you believe that there is a routine that can burn more calories? The high-intensity interval training burns more calories but in a shorter time than other workouts. It is one of the best exercises for women, and including this to your routine can make a significant difference to your workout. We suggest that you should do the HIIT twice on your routine schedule.

What do step-up targets?

The step-up routine targets the muscles in your glutes and hamstrings. Also, it creates stronger legs and a more toned butt. This movement is considered one of the best exercises for women. Why step up? If you are trying to target your legs and butt, step up will require you to straighten your knee against resistance by focusing on your quadriceps.

Why choose to perform bridges?

Why choose to perform bridges?

One of the best exercises for women, the bridges give shape to your butt without pain and keeping your back in healthy condition. How to perform this movement? Your starting position is keeping your face up while your knees are bent. Make sure your feet are on the floor, and next, raise your hips to make your body in the form of a straight line from your shoulders to your knees. Hold this position then lower your back slowly. You should be in the starting position at the end of this movement.

Our Thoughts

Indeed, the best exercises for women can be done without equipment or by yourself. If you need a quick workout, pick the most natural activities for you. To get the best results, you can perform any of the above three sets of each. Try to keep a regular pace so you can burn more calories. Then you can have an additional five exercises and try to add more cardio exercises.

Meanwhile, if you are targeting a specific area in your body, you will need to select exercises that focus on a particular zone. Make sure that every activity you will do; you will need to start in a small number of reps, then you can gradually increase the numbers to have the best results.

How to Do Deadlifts for Firmer and Stronger Lower Body Muscles

How-to-Do-Deadlifts-for-Firmer-and-Stronger-Lower-Body-Muscles

How to do deadlifts for your lower body is essential. Therefore you need to include this workout in your routine. Other than your core muscles, your glutes, hamstrings, and quads are the muscles built by doing deadlifts workouts.

DeadliftsHow to do deadlifts is beneficial for your health, especially to your muscles’ strength. Also, our body needs support for daily movements. The pressure in our muscles for doing deadlifts is keeping your core tight while the weight is trying to pull you forward.

The benefit of doing deadlifts comes in many ways; for instance, by doing deadlifts, it builds more power. The hip hinge is the best force move, propelling running strides, jumps, and other lifts.  Also, for women, doing deadlifts will improve blood pressure more than those who do cardio exercises. The explanation involves lifting act as intense interval training, prepping your arteries to dilate more quickly. Other than blood pressure, you can have stronger bones when doing a deadlift. Especially when it comes to your spine and hips, lifting will make those bones in the areas turned into rock-hard bone.

How to do deadlifts or planks for better abs muscles? When you really want to have six-pack abs, choose deadlifts. Deadlifts give more tension to your core, making it durable and firm. It does far better than what plank can do.

And obviously, the deadlift can make you lose fat quickly. The effect of deadlifts can be noticeable to your hip, glutes, and hamstrings.

How to Do Deadlifts

How to Do Deadlifts

Knowing the goodness on how to do deadlifts, we are giving you this easy step-by-step workout.

Step # 1: Your starting position is holding the barbell or two dumbbells at your side. Keep your arms straight, and knees slightly bent.

Step # 2: Next, bend at your hip joint. Lower the weights as far as possible without rounding your back and keep it straight. Keep your spine neutral with a natural low-back arch with your shoulders down.

Step # 3: Make sure that your deadlift weights, such as barbell or dumbbells, are close to your legs.

Step # 4:  Then squeeze your glutes to pull yourself up at a quicker pace than it took you to bend down.

Step # 5: Use weights that you can do three sets of 12 to 15 sets. More than this can make your muscles get fatigued.

Variations that you can Do for Deadlifts

Variations that you can Do for Deadlifts

Romanian Deadlift

How to do it: First, start positioning yourself by standing with the bar in your hands as opposed to the floor and lower until you feel a slight stretch in your hamstrings. Never forget this Romanian deadlift form for you to correctly build flexibility as well as strength, power, and control.

Rap Bar Deadlift

How to do it: Also known as the hex bar deadlift because of the hexagonal shape of the bar. It is the classic version of the deadlift, which is useful. It is excellent for gaining strength and put pressure on your lower back.

Sumo Deadlift

How to do it: Your starting position is placing your feet wider apart. Grasp the bar with a narrower grip than you would with a regular deadlift. The weight of the bar should be lighter for your hamstrings. This workout can be a great builder for leg power.

Snatch-grip Deadlift

How to do it: Your starting position is to hold the bar a broader grip to place greater emphasis on your upper back muscles. Then lift the bar slowly and to avoid jarring your back.

Rack-pull Deadlift

How to do it: Your starting position is to find the range of motion, starting with the weights raised on blocks or a rack. You can begin to the variation until you are more confident with the movement required. It places less strain on your lower back.

Deficit Deadlift

How to do it: Your starting position is standing on a block close to the bar. Slowly and steady, rise from the position and maintain balance and avoid injury. This variation of deadlift will increase your range of motion and improve your ability to lift the bar off the floor.

In a Nutshell

How to do deadlifts offer our lower body for strength and flexibility. If deadlift can be done correctly, you can achieve the best results without getting injured. Also, you can have that perfect six-pack abdominal muscle.

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