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Chair Yoga Poses for All Ages to have Best Posture and Less Stress

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Chair yoga poses is a viable option if you want to level up the yoga exercises. Yoga has been known for its low-impact form of workouts. But it has been considered significant because of the improvement in the flexibility of joints and blood circulation.

Chair yoga poses give all the benefits that a standing yoga has to offer. From the motion while seating, yoga poses can be as effective as doing yoga in standing positions.

But who can practice the yoga poses while sitting? Can you imagine it doing while in the middle of work? What could be the benefits of the chair yoga poses?

These yoga poses can be practiced by anyone, especially those who wanted to enjoy the great benefits. Mobility limitations are just the second reason. I have known many people practicing yoga, but they have no worries with space or equipment for doing it. 

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Classes are offering different yoga forms. You can find these places in the communities of retired senior citizens. Based on the study, senior or those in the age of 40 years old above, they considered doing chair yoga poses. Others also in favor of these yoga routines because of health conditions like obesity or brain health problems.

Nonetheless, we are not limiting them with the chair yoga poses. Everyone can perform it as long as the poses are appropriately executed. Just start with the easy or for beginners, then you can add more routines for additional benefits of yoga.

Best Chair Yoga Poses

Being said that, here are the chair yoga poses that you can start right away as they do not require any special equipment. 

1. UJJAYI BREATHING

Chair-Yoga-Poses-for-All-Ages-to-03Our body needs a proper yet comfortable way of breathing. Get a chair and sit at the edge of it. Then place your both hands on your waist, following a deep breath in through your nose. Slowly, make sure that it reaches the sides and your abdomen. After that, exhale slowly and repeat 10 times. That would help you to practice proper breathing.

2. CAT/COW POSE

Is it a cat or a cow? Either of the two, it has no difference at all. This yoga pose will improve your back posture, aside from proper breathing. While sitting at the edge of a chair, start inhaling but make sure that your back is forming an arch shape. It will make you look upwards. Then exhale through your spine, not the stomach. To do so, pull your core muscles. Otherwise, your back will be in straight posture too early. After exhaling slowly, do this pose five times to ease tension at your back and neck.

3. TWIST

Chair-Yoga-Poses-for-All-Ages-to-04If you want a quick yoga pose, then this one is for you. The twist is a sitting version of moving your hips in circles while standing. So if you are in a sitting position, push your hips in clockwise and counterclockwise. Make it quick to relax your hip muscles. Overdoing it may cause hip injury or muscles aching in your lower back.

4. SUN SALUTATIONS

It is another yoga pose that needs your upper body participation. With sun salutations, you can use your arms to create a relaxing yoga pose. Sit on a chair, then start breathing in and lift your arms. Then press over your heads with your palms. Exhale while your arms are floating back down to your sides. You can also add a twist with your wrists when exhaling. Consider doing this five times. Not more than that, so your spine will not get fatigued. It will also release tension in your shoulders and neck.

5. HIGH ALTAR SIDE LEANS

To do the high altar side leans of the chair yoga pose, you need to lift your arms and interlace with your fingers. Do this in front of you. Then, move upwards until you reach above your head. Hold this position. Slowly, lean to the right for three breaths and your left side alternately.

6. EAGLE ARMS

eglexuyVGSbYUYMostly, shoulders and back muscles need to be relaxed. Yoga chair poses can do something about it. With your arms at your side, stretch it like eagle wings. Next, bring your two arms in front of you but make sure that your one arm is under the other. Then bend your arms at the elbows and make a twist of your arms. Your palms should intertwine with each other. Hold this position for 5 seconds, then go back to the starting position. Do the same with your opposite arm on top. 

7. NECK STRETCHES

It is not only the shoulders and back, but the neck also needs stretching. As we know, the neck is getting lots of stress. And you can destress it while sitting down—no kidding with that. The first thing to do is put your right arm drape over your head until your palm reaches the left ear. Next, fall your head on your right shoulder slowly. Hold this position for five seconds. Then repeat on the opposite side. Ain’t this yoga pose relaxing to your neck?

8. HIP STRETCHES

There are lots of yoga chair poses, including hip stretches. The hip needs additional stretching aside from twisting. For this one, you need to bend your knee, either left or right. Make sure you sit up straight. Next, place your right ankle or over your left knee. Then lean forward and hold this position for five seconds. Repeat this on the opposite side to feel the full relaxation.

You can also try another pose. This one needs your legs to be wide open while pointing your toes out. Next, reach toward the floor but make sure that your one arm is inside one of the legs. You can do the right or left side. Then lift one arm upward and look up to your palm. Hold this position for five seconds. Do this on the opposite side. 

Sharing Our Insights

Make chair yoga poses one of your workouts not to miss your exercise routine even when you have busy schedules. No more excuses if you are serious about your health, you will not miss a thing. Instead, you will grab any opportunities so you can have a quick stretching of your muscles and relaxation.

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.

Full-body Barbell Workout: The Best No-Machines Workout at Home

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The full-body barbell workout is the purest form of weightlifting. No machines? No problem, but you will still build muscle mass with single equipment – the barbell. 

Performing the full-body barbell workout will give you the intense exercises. These exercises will make your body fat decreases. With the following training using a barbell, there are no excuses for you when you have no machines, no cables at home.

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Workouts come with a great healthy meal. Building the muscle mass using the full-body barbell workout start in simple ways.

Ways to Build Muscles for Full-Body Barbell Workout

If you are a beginner, try doing the full-body barbell workout for a starter.

Bench Press

Full-body-Barbell-Workout-The-Best-03For the beginners, the bench press is the classic upper body exercise for men. The workout routine will be incomplete if this workout will be missed. This workout is being performed using a bench with the barbell.

The Military Press

Full-body-Barbell-Workout-The-Best-04This is a workout with impressive shoulders. The jacked torso should be equal with your shoulders. The military press can be performed standing or seated to complete the full-body barbell workout. But more benefits can get in the military press by performing it standing. It will stabilize the core muscles as well. How cool is that?

The Barbell Squat

Full-body-Barbell-Workout-The-Best-05The most classic full-body barbell workout is the barbell squat wherein this workout will benefit more by doing higher repetitions and an increase in volume. This workout regime will increase your muscle mass. 

The Deadlift

QdcawQdfsThe grip, glutes, and the whole of the back are muscle groups that deadlift is working on simultaneously. The moves in this workout are more primal than ripping a bar. This workout benefits the lower-body for strength and increases power.

The Bent-Over Row

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Why this workout for the full-body barbell workout? For a simple reason, this workout targets the back muscles, which mostly skip in doing other exercises. The imbalance workouts may result in serious injury. The spikes growth in your lower back and guns to help you balance naturally.  

The Barbell Shrug

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This barbell shrug is perfect to work out your traps and fills out the V-carving space between your neck and shoulders. With this workout, your movement will not be limited, and a lot of weight can be done. As the full-body barbell workout, the barbell shrug can have a little problem with the grip. To avoid this, you need to have an alternate grip with the barbell. The one palm overhand, the other underhand for better all-around purchase on the bar.

More Advanced Barbell Workout

When you already started the full-body barbell workout, you should increase the amount of your training. After a while, you developed more strength and endurance to perform more advanced barbell workout. Some of these workouts will need machines and extra equipment. Well, you will not expect the advanced workout without any use of machines and other equipment.

The Floor Press

The floor press is one of the barbell workouts that target the chest muscles. Here is how you will achieve the muscle build up in your chest.

  1. Your starting position is preparing the squat rack. Make sure that it has adjustable safety arms.
  2. Then find the “J-hooks” just below the barbell. It will make your arms locked out.
  3. When done, lay your back beneath the bar directly. The position should be the same as setting up for a bench press.
  4. While in this position, spread your legs. Make sure that it will be extended flat on the floor to increase the weight to your upper body. Use the grip width with your forearms to be perpendicular to the floor.
  5. Your elbows should be on the floor to unrack the bar.
  6. Then slowly, lower the bar until you reach the floor.
  7. Repeat the routines after you lockout.

For this workout, the one-arm barbell flye and barbell pullover can add more power from the floor to make the perfect full-body barbell workout.

The Close-Grip Barbell Curl

After the chest muscles, you should be working out your biceps. The close-grip barbell cull will tone your biceps, which help your upper body to be more attractive. To achieve tone biceps muscles, here is how you do it.

  1. Your starting position is holding the barbell with your palms up or what we called a supinated grip. It should be between 6-12 inches wide. Otherwise, this will create a strain on your wrists without increasing the benefits of the close grip.
  2. Next, put the bar against your thighs while a full stretch in your pec muscles. Hold this position.
  3. Then stand with your chest out, but the shoulders should be a little backward. It will make your elbows pinned to your sides, and your upper arms are fixed in place.
  4. Curl the bar towards your shoulder. It will create a contract for your biceps.
  5. Make a stop when you reached the 45-degree angle with your upper arms.
  6. Add wide grip barbell curl and close-grip chin-up for better results of toned biceps.

The Floor Skullcrusher

After the biceps, you will need a workout for your triceps. Then the floor skull crusher will give your triceps the form of muscles you need for more power and strength. How will you do it? Here are the best ways to do it.

  1. Your starting position is lying your back on the floor with a loaded bar, few inches on top of your head.
  2. While in this position, point your elbows toward the ceiling. Make sure that your overhand grip is taking on the bar just inside shoulder width.
  3. Then contract your triceps so you will be able to extend your elbows. Do not force yourself. Look for a cambered bar if you feel discomfort in your wrists.
  4. Next, lift the weight above your shoulders directly then locked out the position. Hold this position to reach to the peak of the contraction.
  5. After that, you can return to your position by letting your upper arms track-back slightly. Instead of allowing the bar to descend toward your forehead. In this way, you will let the bar rest on the floor.
  6. Make sure to keep your elbows in tight to keep the force on your triceps.

To make it more effective, you should do the weighted bench dip and close-grip push up alongside with this full-body barbell workout.

The Power Snatch

With your triceps and biceps, you should probably work out your shoulder muscles. The power snatch is one of the full-body barbell workouts that will give your shoulders the muscles mass it needs. So how will you start doing this workout?

  1. Your starting position is to hold a barbell with an extensive pronated grip. Then make the bar rests below the crease of your hips with your arms straight. 
  2. To make sure you will have a full grip with the bar, use an Olympic-style “hook” grip by wrapping your fingers over your thumbs. The lifting should start extremely light.
  3. While doing this position, maintain your back flat, and you are dip at your knees. 
  4. Then reverse the motion and return the bar to the crease of your hips. Do this quickly so you will not lose control of your workout.
  5. If you are in this position, drive the force from your hips to propel the bar upward. It will lead to your elbows.
  6. Then rotate your elbows downward and continue to extend the bar upward. Make sure it was locked out overhead.

For more shoulder muscle mass, including the standing barbell military press and barbell front raise.

The Zercher Squat

This workout targets the lower part of your body – your legs. You will need a squat rack to perform this full-body barbell workout correctly. As starting position, you need to:

  1. Using a squat rack, grab the loaded barbell on the floor. Make sure you are using a pronated grip, which is inside the width of your knees, lift the bar to your thighs.
  2. Make sure that before picking up the bar, you set a narrow-grip deadlift and placing your feet approximately shoulder-width apart your toes, your shins touching the bar.
  3. Then, squat down until your thighs become parallel to the floor. 
  4. Rest the bar on your thighs and close to the crease of your hips.
  5. While in this position, tucked both arms under the bar to secure it in the crooks of your elbows.
  6. Maintain this position – your back flat and torso are upright, while muscles of your hamstrings, glutes, and spinal erectors are contracted. It will help you to squat the weight up until your knees and hips are fully extended.
  7. Next is to use a force that will go against the bar’s tendency. It will pull you forward as you descend back into a deep squat.
  8. While doing this position, let your elbows sink between your legs until the bar touches your thighs. Then immediately reverse direction.
  9. Make sure that at the end of each set, rest the bar back on your thighs. It will quickly switch back to the narrow pronated deadlift grip. 
  10. Your hips will be hinged to set the bar back on the floor.

The effects of this workout can be added with the barbell front squat and Romanian deadlift.

Sharing My Thoughts

The full-body barbell workout makes our upper, and lower body muscled to develop. Many activities can be combined, so you will have the full-body workout using the barbell. However, if you are a beginner, you should start with simple routine exercises. Then increase the weight for more strength and power as long as your body can conquer the advanced full-body barbell workout.

Dumbbell Workout Plan for Shoulders: 5 Best Perfect Exercises at Home

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The dumbbell workout plan for shoulders is a perfect exercise for individuals building lean muscles. Since gyms are not entirely operated at this time, this workout can be done at home conveniently. In just a week, you can see the difference between your shoulders before and after doing the dumbbell workout plan.

The dumbbell workout plan for shoulders can be performed for up to 12 weeks for perfect results. Then you can increase the weight of the dumbbells if you want to add muscle mass to your shoulders. There are no limits to this workout. However, you should know your limit and capacity to use dumbbells for the exercise.

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Also, you should know the schedule of your workout and consistency. Recovery and rest days are also crucial for your workout. Remember that for you to be able to build muscles, you need to watch over your diet as well.

There are many workout routines to perform using dumbbells. The weights of the dumbbells should be adjusted according to your capacity and build.

Effective Dumbbell Workout Plans

The Dumbbell Bench Press

Dumbbell-Workout-Plan-for-Shoulders-Best-Home-03This workout is almost the same as the barbell bench press, as both are performed to build the chest muscles. Pec muscles are enjoined with shoulder muscles. Therefore, it would help to achieve the dumbbell bench press for your dumbbell workout plan.

This workout is also performed to reduce the risks of shoulder and chest muscles. The shoulder stability is essential for the dumbbell workout plan, so here is how you will do the dumbbell bench press.

How to Perform:
  1. Your starting position is holding the dumbbells using a neutral grip. Place the dumbbells’ end in your hip crease. Then sit down on the bench.
  2. Afterward, lay your back on the bench and keep the dumbbells close to your chest. Take a deep breath and press the weights to lockout at the top carefully and slowly.
  3. Then lower the dumbbells as comfortable as possible with the handles about the level of your chest.
  4. Using the muscles of your chest, you can push the dumbbells upward until you reach your starting position. You can repeat it according to your strength.
REMINDERS:

If you are a beginner, meaning first-timer to perform, keep your dumbbells to your side without dropping them. You can only do this if you are well-experienced or conditioned to use excessive heavy weighted dumbbells.

Twisting the dumbbells back to neutral is advisable. It would bring your knees to the ends of the dumbbells and touching your thighs. Then the weights of the dumbbells can be used to rock back to an upright, seated position.

The Incline Dumbbell Bench Press

Dumbbell-Workout-Plan-for-Shoulders-Best-Home-04Another routine for the dumbbell workout plan, the incline dumbbell bench press, is one of the perfect workouts to build shoulders and triceps. But this workout will have the direct involvement of the chest.

Why incline? With various dumbbell workout plans, the incline position will allow a better target for the upper portion of the chest. It also promotes balance and equal strength for both sides of the chest. Well-performed incline dumbbell bench press will increase the power of the shoulders as well. So, here is the perfect way to perform it. 

How to Perform: 
  1. The starting position is holding your dumbbells using a neutral grip. While holding the dumbbells, put the ends in your hip crease and sit down on the edge of the incline bench.
  2. Slowly, lay back and keep the weights close to your chest. Take a deep breath and press the dumbbells to lockout at the top.
  3. Lower the dumbbells slowly and put it under control as far as possible. The handles should level with your chest.
  4. Contract your chest muscles and push the dumbbells back up to the starting position. 
  5. Repeat this position until you reach your dumbbell workout plan goals.

The Standing Dumbbell Press

kTfasad4fjIt is one of the dumbbell workout plans for building solid mass muscles that are essentials for movement. Muscle mass is vital to have the correct form when lifting heavyweights.

The sudden increase in the weight of dumbbells can result in injuries that can prevent your shoulder from moving. So to avoid this from happening, you may need the most extended range of motion as possible to have proper control of the dumbbells.

Why this dumbbell workout plan? This workout is best for individuals with lower back issues. 

How to perform:
  1. Your starting position for this workout is grabbing a pair of dumbbells and stand straight up with your feet around. The width should be the same as your shoulder.
  2. Then raise the dumbbells to shoulder height on each side and twist so that your palms are facing forward. Also, heads and eyes forward.
  3. The dumbbells should rise slowly above the head with arms extended fully.
  4. Right after you extend above, begin to lower the dumbbells immediately. Never pause a moment when doing this dumbbell workout.
  5. Repeat this workout with the desired amount of repetitions.

The Dumbbell Lateral Raise

kTfa3f4d4fjAnother workout for the dumbbell workout plan is the lateral raise. This workout helps tone down muscles in proper formation. A good exercise is a key above everything, mainly when you target upper body muscles. At the end of the dumbbell workout plan is the “V” shape.

  1. Grab a set of dumbbells and stand straight up with the dumbbells at your sides – this is your starting position. Make sure the palms are facing the body.
  2. The dumbbells should be slightly off the body to keep the tension on the side delts.
  3. Raise the dumbbells until you touch your shoulder. Make sure that if you execute this move, your wrist should not go above the elbows. 
  4. When you reach the top, pause for a while and lower the weight back slowly until you reach the starting position. While doing this workout, do not let the dumbbells touch your body.

The Bent-Over Dumbbell Tricep Kickback Workout

efkTfa3f4d4fjThe bent-over dumbbell tricep kickback workout is one of the dumbbell workout plans. This is a classic exercise that is used for ages. However, this dumbbell workout plan is done with focus and slowly. A proper contraction on the triceps will establish a mind-muscle connection. 

  1. Choose your desired weight from the rack and stand in an open area. Hinge forwards, and the dumbbells should be rowed into position. Extend the elbows while flexing the triceps. It is the starting position.
  2. While forwarding the hips, there should be excessive curvature within the lumbar spine. Make sure to avoid overextension through the lumbar spine—some tension through the abdominals.
  3. Then exhale while extending the dumbbell behind the body and flex the tricep.
  4. Your head should be in a reasonably neutral position and focus on a spot on the floor. Then you can complete all the repetitions.

Sharing My Thoughts

The dumbbell workout plan is effective, and you can achieve lean shoulder muscles. Schedule and workout routines should be consistent and never be taken for granted. Having excuses should be out of the options if you want to have shoulder muscles. 

Pilates for Men to Fine-Tune those Muscles without Getting Injured

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Pilates for men holds plenty of benefits though there are challenges that may be hard to overcome. But there are some ways to do pilates for men without getting injured. Pilates workout can help your body to fine-tune the performance.

Pilates for men are movements which are concentrated but help your workout performance. This kind of workout can help you in many ways. Not only when you exercise, but in your daily routine, pilates for men can help your body feel better.

There are plenty of ways on how to do pilates for men, and you can see the difference. But knowing the benefits of doing this exercise will make a significant impact on your body.

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Benefits of Doing Pilates Workout

Muscle Development

In doing exercise, not all muscle groups are being taken care of. Some of your muscles used in daily movements are more durable than other muscle groups. In this case, the pilates for men’s workout will work for other tissues that do not get a lot of attention in daily movements. It also builds muscles which are disregarded during lifting.

Increase Muscle Flexibility

3rdptAkc2Hr3When doing a pilates workout, the focus of this workout is to focus on how muscles can be stretched to prevent injuries and strains. The pilates for men also ranges of motion.

Develop Core Strength

Pilates is crucial as it is also performed to build strength to your core. The power movement in your limbs. The actions hit your abdominals and ab muscle, which turns out to develop a six-pack.

While it strengthens the core, it also affects the pelvic, which helps most men to control this particular part of the body.

Proper breathing

Aside from muscle development and improvement of certain muscle groups, like other workouts, pilates improves proper breathing. Increasing focus on disregarded muscle groups, adequate breathing also considered being one of the benefits of pilates for men.

How to Perform Pilates for Men Workout

After knowing the impact of pilates on the body, here how you can get to start doing this workout, for a starter, the fundamental Pilates movements should be the routine. Improving spinal mobility, core strength, and postures are on top of why pilates for men is essential. Then, going to the next level of routine for pilates. This development brings better and powerful results after doing pilates for men.

Curling The Pelvic

Step 1: Lying on your back with arms by your sides is the starting position.

Step 2: Then inhale to prepare and press down into the floor. Exhale as you tuck the pelvis, making it lifts your tailbone off the mat.

Step 3: As you lift, squeeze the glutes to achieve a straight line from knees to shoulders and hold this for 3 seconds.

Step 4: Then reverse the movement by rolling down slowly and beginning with the spine until tailbone.

The pelvic curl is one of the pilates for men, which helps you to make a simple movement into more complex with flexibility and strength. The improvement of mobility will be the focus, which allows the additional movement of the spine.

Changes for Leg

Step 1: Your starting position is lying on your back. Bring one leg up, keeping your arms down by your sides. Make sure your legs are in the 90-degree place.

Step 2: Then, draw your abdominal muscles while maintaining a neutral spine. But do not arch your lower back.

Step 3: A tap to each toe gently and make alternate legs by hinging at the hip.

Step 4: For the final step, extend each leg straight and hover above the mat.

Why this workout? This routine can help your core strength. Pilates for men affects the core muscles if leg exercises are appropriately done. And let us not forget the arms.

Spine Twisting

Spine_twisting_poseweyw4eabStep 1: Lie on your back with legs in what we call a table position where your knees together, arms outstretched to the side with palms up.

Step 2: Draw abdominal muscles in and rotate your legs gently to one side keeping knees stuck together. It will cause your hips to lift off the mat.

Step 3: Return to the center and perform over again to the other side.

This workout can make a big difference when you are doing it correctly. A rotational component can make pilates for men productive to improve flexibility.

Lifting Chest

Step 1: Your first thing to do is lie on your back and make sure your hammock your head with your hands. Try to relax the neck when you do this.

Step 2: Then inhale and exhale while lifting your shoulder blades off the mat. When doing this, you have to use your abdominal muscles and not the neck.

Step 3: After that, rotate to one side gently. Do the same for two more times. Rest between sets.

It is one of the pilates for men for your abdominal muscles. The movements like obliques maintain a contraction of your muscles while rotating side to side.

Extending your Back Capability

Step 1: Lying on your stomach while drawing your abdominal muscles towards your spine before lifting the head and chest off the floor.

Step 2: Then keep the neck standing up while reaching your fingers down towards your toes. It will bring your shoulders back and together.

Step 3: Afterwards, the force should be working with your shoulder blades and upper back. Avoid doing some work to your lower back.

When you do this kind of routine, it has a different effect on your body. Most of the workouts are being done in front of us. But this routine will get your back in shape.

Sharing My Thoughts

While others are doing a workout, pilates for men can be the savior if you want more strength and flexibility. The results of the exercise can be perfect when proper repetition, rest, and sets of the routines are delivered.

For starters, pilates for men’s workout should start performing the basics. Then gradually increase conditioning if the body can endure more complex routines.

Overhead Squat Workout: How to Improve Agility and Balance

Overhead-Squat-Workout-001

Overhead squat workout measures your strength and conditioning. So if you want to improve your agility and balance, this workout will do just fine with you. The overhead squat exercise is the real thing!

Overhead squat workout exposes your capabilities to strengthen your muscles and bones. This workout can be enjoyable, and you should know the full package when you start doing an overhead squat exercise.

Some of the health benefits of this workout are increasing the mobility of the joints of your entire body. It improves your sense of balance before doing more advanced training. Coordination and flexibility of your whole body are some of the benefits of doing an overhead squat workout. You can perform well and make a good foundation after doing several sets and repetitions of this workout.

Now the next question is mastering this workout. How can you learn the overhead squat exercise?

Overhead Squat Workout

It is not an easy routine for beginners, but we can guide you to perform it overtime correctly. It is different from bar deadlifts because in doing an overhead squat workout, you should be mindful of a few things.

Make sure that you are well prepared. Meaning, your eating habits and preparedness before doing the exercise should be the first thing you will do.

But what exactly are the steps you need to know for the overhead squat workout?

Simple Steps for Overhead Squat Workout

To begin, you will need a barbell for your workout.

1. Place the barbell over your head with the grip set widely.

Overhead-Squat-Workout-003The grip should be a snatch. You will need strength and mobility in doing this. The technique for this position is placing the barbell at the back of the neck. Your biceps should be in line with the ears, and the wrists should be extended. Your elbows are straight, and ribs are pulled in a neutral position.

2. Start to lower your body.

When lowering your body, make sure not to extend from the lumbar spine. Keep it to your core and brace your hips. If you are familiar with a high bar back squat, this position can apply the same.

3. Control and maintain the position.

Overhead-Squat-Workout-004While in the descent position, make sure to maintain this position until you have reached full depth. Your hip will be slightly below the knees with the foot on the ground. Make sure that there is pressure in your core, and you are pushing yourself against the barbell. It will help to keep your position accurately.

4. Ascend from your position.

From the full depth, make your body gradually ascend while keeping the barbell overhead. Make sure to keep the core tight and push yourself against the barbel while standing up.

5. Do some repetitions.

When you finally ascend, make some repetitions. Make sure that your knees and hips are fully extended, and your core and shoulders are stabilized. It is essential before starting over again. Do not forget to put pressure on your upper back and shoulders against the barbell.

How can it affect the body?

Maybe you are wondering why an overhead squat workout is an excellent exercise to your body, especially to your lower body, upper back, shoulders, and core.

With your shoulders, this workout will help your shoulder to be more stable when lifting heavyweights. For instance, the quadriceps are highly involved in your squat because of the vertical torso positioning. When you are in a deeper knee position, your shoulders will help you to ascend while remaining the barbell overhead.

Also, your core plays a significant role in the overhead squat workout. It supports what you are carrying overhead and makes you move throughout the full range of motion. Also, it helps you braced and stabilized the bottom of the squat.

Who is qualified for an overhead squat workout?

Imagining the intensity of this workout, you will be asking yourself – Am I qualified to perform this squat workout? Well, the answer is simple, and we can show you how to identify if one is qualified for the exercise.

The overhead squat workout is beneficial for individuals who are looking for power, strength, and physically fit.

This workout can give an individual the strength to shoulder for more stability. It also increases the mobility of the ankle, knee, and hips. But if you want to do powerlifting, you should not rely on this workout. This workout will provide you integrity, core strength, and shoulder stability.

On the other hand, if you want to increase squat patterning, this workout will give what you need. The ability to lift more heavy objects is a plus while doing this workout. But it also improves reflexes.

Our Insights

Being mindful of the routine and exercises, you can perform the overhead squat workout correctly. It is not an ordinary squat that you can play along, especially when you are a beginner. Remember that the overhead squat is a total body squatting movement. This workout can improve your squat technique and will enable you to perform correctly.

Perfect Workout for Perfect Body Shape: Top List for You

Perfect Workout for Perfect Body Shape: Top List for You

The perfect workout is a combination of different routines. You can do it in the gym or at your home. It can be an intense or easy workout, but surely it will give your body the total health benefits of exercising.

 
The perfect workout for men and women is essential in achieving the results of doing exercises. You can select your preferred workout and make it your routine. Then over time, you can choose the perfect workout you can enlist in your routine.

So how will you categorize a perfect workout? There are plenty of exercises that will fit your body. Your target muscle group is essential and making sure that you are working with it will have a good effect on your health.

How will you achieve perfect workout at home?

Working out at home is the perfect place for many, especially to those who have limited time and have a strict schedule. So with limited time, you will need a workout so intense and can give you the best results. 

Make sure that you will use the yoga mat when you workout at home. And watch out for the duration because there is a different workout that makes your muscles stronger and improves your posture. Sometimes you will find the perfect exercise relaxing, and it should be.

For instance, you can do traditional boxing. It will focus strength to your arms, and at the same time, it will burn fats around your biceps and triceps. Just make sure your fist is well protected, so it will not get hurt.

Some Perfect Workout

Some Perfect Workout

Other than boxing, you can try different exercises that will give you the perfect workout. You can perform pushup, pullup and plank using a barrel. For beginners, these workouts can be intense, so better do it with a professional gym instructor rather than doing experiment movement.

You can also try the wall sit movement. Your starting position is leaning against a wall. Then your knees should be bent at 90 degrees, like a squat down position. Make sure your shins are vertical to the ground. Hold this position and complete a single set. Hold the position as long as you can. But do not force yourself to do it.

Another perfect workout that you can try is the deadlift. A Romanian deadlift can give you the ideal results. Your starting position is lying your face down on the ground. Then your hands should be in a pushup position. Then push yourself up, but your hips and legs should stay on the ground. Hold this for one second then return to starting position.

Why do we need a perfect workout?

The significance of doing the perfect workout is to improve performance and body function. You can also manage your weight easily and makes your body more toned. It also enhances your balance and prevents to have injuries during a workout because perfect workout means the movement is suitable for your weight, height and body shapes.

And that is one rule in finding the perfect workout for you. You should include the fact that everyone has a different mindset when it comes to exercise. One can say the routine works out just fine, and one can say otherwise. But you should not influence your decision with this kind of thinking because everyone is unique when it comes to workout.

What do we need to achieve it?

Foam Roller

When you are doing the workout at home, you can make it perfect and comfortable by using a foam roller beforehand. Did you know foam roller can increase our blood flow and improve the quality of your tissue? Yes, a foam roller is essential before a workout, but you can still use it daily. It will strengthen your muscles and prevent trouble spots. Good blood circulation prevents your body from tension and pain, which becomes a hindrance during a workout.

Stretching

Stretching

Warming up and cooling down your body is essential for your workout. And dynamic stretching means that before a workout, you will need to hold your muscles in a fixed position for an extended time. It also considered the standard protocols before doing the exercise. 

According to research, it regulates blood flow in our body, which is good for our tissue. Unprepared tissue creates health problems in our body, like damaging your muscles and tendons. So for a perfect stretch, every movement should have 60 seconds and more if you feel like you need to stretch more.

Preparing your Core Muscles

Wondering what might be your core muscles? Well, core muscles include in your back, abdomen and muscles and getting your muscles prepared, some injuries can be avoided. Also, the perfect workout provides balance and stability. It also ensures proper posture for your back. Some exercises that you can do are planking and bridges.

Three Dimensions Movement

Movement can be made in many directions during your workout. You can do the front, back and side to side, or even rotational. It will make every joint and muscle to move while working out efficiently

To achieve the moves in three dimensions, you can move in multiple planes – the transverse (top and bottom), front (front and back) and sagittal (right and left).

Pulling is better than Pushing

Pulling is better than Pushing

One of the perfect workouts for your body is pulling rather than pushing. Traditionally, you are always doing pulling than pushing movements. But to help improve your posture and reduce your injuries, you will need to train to do the pulling. It will also develop your balance. But this movement is beneficial to your back and make more strength to your front.

Alternative Weights

Did you know that high-intensity workout does not mean that you should focus on heavy weight lifting only? You can do alternates weight lifting. You can do heavy, medium and light. Making the alternatives will train your muscles and make them optimize and fitter than before.

Cooling down is essential as warming up.

Doing the perfect workout can help during intense workout so you can achieve its goal.Cooling down makes our muscles and nerves to recover from the workout. Doing the right cooldown will prevent muscle soreness and creates a faster recovery. It also prevents the clotting of blood in our veins, which leads to dizziness. The fresh blood increases the resting of the pulse quicker in a safe manner. So you will not get worried if something might happen in your heart.

Our Insights

Doing the perfect workout can help during the intense workout so you can achieve its goal. With proper eating of healthy foods and enough sleep, the ideal workout will help you attain the goals. Also, make sure that you will perform the exercise that will suit your body shape and weight.

Strong Core Workout to a Healthier Lower Back Muscles

Strong Core Workout to a Healthier Lower Back Muscles

A strong core workout focuses on your midsection muscles. But surprisingly, it connects with your lower back health and hips as well. Strengthening the core muscles is the fundamental of the stronger function of the body.

A strong core workout should be engaging with other parts of your body. There are different kinds of exercises to train your core to be stronger. It also helps to promote more efficient workouts overall.

Why workout for your core?

Why workout for your core?

Well, when you have a stronger core, that means you have a stronger back. Some of the health benefits of stronger core workout is getting rid of the back pain. It also helps the muscles and joints of the lower body to improve reflexes. 

Some of these workouts are easy to perform, and you do not need to hit the gym or get a gym instructor to assist you. You can learn these workouts just by watching online videos and capturing some of our tips and essential reminders before doing each exercise.

Influential Strong Core Workout

Performing the right rhythm and timing will give you the achievement you want from a workout, especially when it involves your core. Toned and well-built abs are one of the assets that most women and men always dream to have.

So if you want to have the same body shape, you should be working for it. No one attains a perfect body shape instantly; perfect body shapes do not happen without a sweat. An intense core workout comes from real hard work and exercises.

Here are some of the strong core workout we suggest you start doing and practicing.

Plank to Reach

Plank to Reach

Your starting position is placing your forearms on the floor while facing down. Also, your elbows should be under your shoulders in a stacking position. Then extend your legs behind you while squeezing your glutes and thighs. The pressure is in this part of your body. Next, pull your belly button towards your spine, and your right hand is reaching out to the floor. You can repeat this on the other side.

Going your Arch Upwards

Your starting position is lying, your face downwards, and your arms are extended over your head. Then lift your arms and legs, putting the pressure on your glutes and lower back. As finishing moves, you should hold this position for 2 seconds and lower your arms and legs to start another set. Repeat this until you feel the muscles in your core and back pain subsides.

Twist it like Russian

What is it to look like a twisting Russian? This term practically means of twisting your waist while sitting on glutes. Then your knees are bent out with both hands in your knees. While doing this, you should be holding a dumbbell. In this position, you will need to rotate your torso side to side. Make sure you move the dumbbell hip to hip.

Flutter Kicks

Flutter Kicks

This movement is useful if you want to train your legs to be stronger and your hips as well. 

Your starting position is lying on your back, placing your hands under your glutes. Then lift your head slowly off the floor, staring at your belly button. Next is take your legs off the floor. Keep your lower back pressed into the floor and flutter your legs. It will complete your flutter kicks movement.

Hip Bridges

This movement focus on your hips. Lying on your back while your knees are bent. Make sure your feet are flat on the floor and your arms at your sides, palms facing down. Then press your hips up and put pressure on your glutes. To repeat another set, lower your hips and start the routine.

Why these workouts?

The benefits that these workouts can give us is because it keeps our body physically fit. Each exercise has unique characteristics, and advantages and those will be the next things you will read. 

Hollowman

For instance, doing this workout will give you a real pump of blood. It is an isometric exercise that requires no movement. To make sure, keep your shoulders down and away from your ears. Your back should be glued to the mat. Vigorous core workout like hollowman is essential if you want to train stronger hips and abs.

Pull

This workout targets the lower back, aside from the midsection muscles of the body. If you are experiencing pain in your low back, it should be gone after you perform this workout. At first, this exercise is challenging to implement. If you are a beginner, you can do the workout without pulling. Just make sure you raise your arms and legs off of the ground.

Sit-Ups lower

Sit-ups in letter V position is one of the intense core workouts that you can perform. This routine needs practice, though. But if you master it, you will enjoy the result. In the sitting position, make sure that you will also stay your shoulders down and away from your ears. You should not move it no matter how hard the routine gets.

Planking with your Knee Crosses

Planking with your Knee Crosses

It is another twist of doing plank positions. In this one, you will need your knees to be crossed while exhaling and blowing all the air out of your lungs. Then pull the knee towards the opposite elbow. If you pick the right knee, then it should go towards the left elbow, and vice versa. This routine has been developed because it will make a simple planking position intense.

Planking with Shoulder Taps

Another variation of planking is this position with shoulder taps. This intense core workout also challenges the balance of your body. When performing this workout, the only movement you will permit to do is tapping your shoulders. There are no unnecessary movements if you want to achieve the benefits of planking with shoulder taps.

Leg Raises

If you are raising your legs, it should not hurt your back, especially the lower portion

If you are raising your legs, it should not hurt your back, especially the lower portion. Then place your hands underneath to support your low back and do not drop your legs down very low. Remember, each of these exercises is meant to work for your core. So make sure that every movement has no pain.

Our Insights

Indeed, a strong core workout is crucial if you are doing it right. Make sure that your gym instructor guides you if you are choosing to perform the complicated routines. If you are just new with doing a workout, you will need to start from the easy exercise for beginners. Then the progress will continue if you are getting familiarize little by little.

Powerlifting Equates to Building Strong Muscles and Gaining Strength

Powerlifting-Equates-to-Building-Strong-Muscles

Powerlifting is all about strength. When you need to improve your strength, you may need to know how to do powerlifting. Powerlifters are the ones who do this exercise, and they should be capable of lifting even the heaviest weights.

Powerlifting is all about strengthPowerlifting allows you to build more muscles and, of course, burn fats. You can compare it with squat, bench press or deadlift. But powerlifting strengthens your skeleton; therefore, reduce the risk of injury during sports activities.

When doing powerlifting, you will need to focus on your strength and proper posture. There is a powerlifting routine that might improve your skeletal muscle. For instance, you can do squat to work on your legs and hips. Then, perform some deadlifts to strengthen your back and legs. And for your upper body, you can have bench press. These are exercises that can assist you in improving your powerlifting.

Another advantage of doing powerlifting is burning calories and fats. Given this as intense and resistance training, your metabolism will improve, which affects burning calories and fats.

What is powerlifting if it does not build stronger muscles. Problems with skeletal health result in osteoporosis. One way to combat this health issue is to practice resistance training. Resistance training, like powerlifting, increases bone mineral density. It also reduces risk factors affecting bone health.

Powerlifting is one of the athletes’ choices to improve their speed and ability to jump vertically. If you want to run faster or jump higher, build a bigger squat through powerlifting. The strength of your back is essential for many other activities, including martial arts, wrestling and fighting.

Best Techniques for Powerlifting

Best Techniques for Powerlifting

Partial repetitions are high for developing strength and allow you to lift more than usual. Also, they can build strength during your weak point to perform better. But to improve powerlifting, you will need to use a power rack to lockout position in this exercise. Also, the area of your movement should have the appropriate training for the assigned repetitions.

More so, proper handling of weight is essential if you want to handle a massive amount of weight. You will still need the assistance of a power rack to lock out whatever position of a movement you need working on.

Variations of Powerlifting

Farmers Walk

Farmers Walk

As of powerlifting variations, this helps you to build overall strength and sufficient grip.

How to do it: You can do the farmers walk by grabbing two dumbbells and walk around with them.

Farmers walk exercise looks plain and simple, but the longer you do this; it will improve your grip strength. Also, it builds muscles in the abs, legs, and shoulders, meaning you build strength in your whole body. You can try other tools to increase your grip strength.

Squats

squats powerlifting

As one of the core exercises in powerlifting, the squat is going to be one of the significant workouts in your routine if you’re a powerlifter. It increases your lifting strength. It helps with everyday activities like lifting objects, or if you have to help someone move.

Squats are one of the three most essential lifts in powerlifting, and they are crucial to your success. They are critical to building core strength and improving your overall strength.

Power Cleans


This variation of powerlifting works great for your lower and upper body. These are great for powerlifters, weightlifters and bodybuilders because of the compound exercises aside from lifting. So before trying it out, it will be best for you if you know how to do them. Otherwise, you will be at a higher risk of hurting your muscle joint.

Push-Ups

Push-Ups

Doing push up is not necessarily means that you are doing a powerlifting exercise. You can do pushups in your house without any equipment at all. Why is it essential in powerlifting? In powerlifting, you need a lot of chest strength for the bench press. Pushups can be useful for warming up your upper body to get ready for big bench lifts. Even for beginners, it is relatively easy, and they are a great way to warm up and avoid injury.

Overhead Press

Overhead Press

Compared to other powerlifting exercises, this needs less main powerlifting workouts. The overhead press mostly works your shoulders and chest. It helps you gain overall upper body strength. Also, it improves building strength to improve your bench press.

Injuries from powerlifting are a lot common to acquire than injuries for bodybuilders or casual weightlifters. It usually depends on how much weight you lift at once. Lifts like the overhead press and bench press, where you’re lifting the weight above your body, are even more dangerous. It is because there’s the risk of the load falling onto you, potentially causing colossal injury.

It is a different exercise for powerlifting, but it is highly intensive. Though it may look simple, it is worth trying. Aside from building muscles, this exercise is cardio intensive.

What you will need are hammer and tire. Take the stick over your shoulders and slam it into the tire. You can repeat this for more tension.

While doing this, it works out most of your muscles to your body. Just brace yourself with your legs and your entire upper body and core muscles when you swing the hammer.

Bench Press

Bench Press

The bench press is the first of the three main powerlifting exercises. While there is a core group of powerlifting workouts, there are thousands of activities that will build your strength.

Bench presses give strength to your chest, shoulders, and triceps. Put a few weight plates on your bar, lie down on the bench flat, and pull the weight up and down vertically. Push down through your feet, which must be touching the ground.

Remember, it is vital to keep a perfect posture, even if you have to carry a lighter weight of just one or two plates.

Bench pressing is considered to be one of the most critical lifts within the fitness community. It is in part due to the raw strength that it takes to perform, as well as building multiple muscle groups.

Bent-Over Row

Bent-Over Row

If you want to do some workouts on your lats and upper-middle back, you will need to do the bent-over row. Bent over rows helps you increase the strength for deadlift. It is excellent for core and lumbar strength. Strengthening this area is essential, not just if you’re a powerlifter or weightlifter. It is necessary to avoid injury in daily tasks.

How to do it: Start by bending over and holding the barbell. Next, pull the bar to your chest level and drop it back into the first position. Maintain a good posture and make a set of 10 to 20, and finish a few sets of that.

Deadlifting

Deadlifting

One of the three core exercises of powerlifting. It may look complicated, but in reality, it’s easy to master. Though it is more complicated than some other activities, mostly because of how many variations there are for it. Your stance starts by lifting a massive weight off of the ground with no momentum, and it’s hard.

Deadlifting can cause injuries to your back and legs if you do it wrong. Always make sure you’re lifting safely, have a spotter, or at the very least, have someone in the gym with you.

Lunges

Perfect Forward Lunge

Lunges work your hams and quads and will stretch your hips out. One of the great exercises is walking lunges. Building your leg muscles is vital for powerlifting because 2 out of the 3 main workouts involve leg strength. Having strong legs is beneficial outside the gym too.

What is the advantage of doing it?

Advantages of Powerlifting

It focuses and builds strength.

Getting stronger is beneficial to any fitness-related goal, from building muscle to burning fat. For the powerlifter, everything starts and ends with strength. Different purposes usually require focusing on other qualities in addition to power, but building a good base of resistance should be a big part of your focus.

It improves good posture.

Powerlifters emphasize good form. And the excellent way in powerlifting means using a full range of motion. While functional programming is essential, the best thing a trainer can do to help is teaching proper technique. What separates good trainers from bad trainers is the ability to get clients to execute the program well.

Powerlifters take the time, in the beginning, to hammer proper home techniques to the point where it becomes automatic before they worry about anything else. They know that the appropriate method is more effective and safer.

Stay focus and ditch out unnecessary movements.

Focus on your movements will increase the squat, bench, and deadlift. And the goal never changes. A successful powerlifting program has a great job of making sure that every muscle is working. In any case, the most successful people are those with clear and defined goals that stick to the same purpose for an extended period.

Lift the right weight for you.

A proper technique for powerlifting purposes is not always an adequate technique for physical appearance or performance training purposes. The powerlifting goal is to move as much weight as possible, whereas most non-powerlifters perform exercises intending to work specific parts of the body optimally.

In a nutshell

Indeed, powerlifting consists of compound movements that feel good to you. It means that you contact them working the areas you’re looking to work, and they don’t cause pain. You should not worry if the exercises you like are deemed to be preparatory exercises by the powerlifting.

If the powerlifters’ workout goal is to build a bigger chest, but you have never felt the bench press much in your pecs or benching gives you shoulder pain, you should be much better off switching to an incline press or a low-incline dumbbell press. More so, if squats bug your knees or lower back, or if you always seem to turn your squats into something that is more closely resembling a good morning despite working on your form, try front squats, Bulgarian split squats, or low-handle trap bar squats.

Dumbbell Row Precise Exercise to Achieve those Wonder Back Muscles

Dumbbell-Row-Precise-Exercise

Dumbbell row exercise makes your muscles more appealing, especially what you got at your back. Are you wondering how to get an hour-glass shape back? Well, you have a way to do that.

Dumbbell row exercise improved your overall appearance to your back muscles. It has been observed that both men and women improve their strength, aside from appearance. It is the result of doing the DB row properly.

The Benefits of Dumbbell Row Exercise

The benefits of dumbbell row exercise can be seen in men and women. For men, it will be evident for the muscles from waist to shoulder. And for women, it will strengthen the lats and upper back. It will also give your waist a slimming appearance due to muscular proportions.

Strength and Balance

More so, doing a dumbbell row is an exercise to gain strength and practice balance. It is crucial to have proper training with DB rows inclusion. Unlike cable row, dumbbell row exercise can be done one side at a time. You can see the difference and notice that your body is compensating overtime. Of course, the result of doing this exercise cannot be regarded as in the snap of a finger.

Good Posture

Another thing that your body can gain in dumbbell row exercises is excellent posture, especially with your shoulder and improve its functions. If you have a slouch shoulder, then you can straighten it by doing the dumbbell row. This exercise enhances the role of the upper back while keeping our shoulders in proper alignment. It also strengthens the muscles around our joints.

As compared to pull-ups, dumbbell row exercises are more superior because pull-ups only do activities on your shoulder. But with dumbbell rows, shoulders and back muscles are the focus.

Powerful Lower Body Functions

Now, who could have thought that performing dumbbell rows will also make you a stronger runner? Because it improves back and shoulder muscles, dumbbell row exercises are performed by athletes, especially runners. There have been many records that runners perform well when they do dumbbell rows exercises.

Last but not least, doing DB rows will have a significant effect on your daily routine.  Having strong back, arms and core is what you need to perform some of your regular activities. You will be confident because of the visible effect it will give to your shoulders. And you’ll notice the big difference in you after you do the dumbbell row.

What could have been done wrong?

Like other workouts, doing dumbbell row exercises can be done improperly. There are some mistakes while doing this exercise. For beginners, it is usual to commit mistakes. So, to prevent you from doing it, here is our list of common mistakes done while performing the dumbbell row exercises.

The Stance

On top of everything, what matters is to know the right muscles to use beforehand. Also, the stance in every workout is essential. It is not just about bending, rowing or cranking each set and repetition.

When it comes to doing the stance for the dumbbell row, it is essential to have control of your hips and spine. One of the most convenient starting points for beginners is placing your one hand on a bench and an even stance with your feet. From here, keep your hips squared to the ground for the whole duration. It means you will need to keep your core active as you row. Also, make sure your shoulders are slightly higher than your hips. It is essential because you will have to turn on your back extensors to do this, and it will protect your lower back from lifting the weight.

The Tension

How much tension does the dumbbell row exercise gives our body? To properly create some pressure on your shoulder blades, make some squeeze on it. By doing this, it will prevent you from doing the row with rounded upper back, which will protect your shoulders over time. Also, you can avoid the situation of bugging your shoulder blades. The tension you will get from each row will create an advantage to your muscles. Make sure that you will first squeeze your shoulder blades intentionally on every repetition, and as you progress, it will move naturally.

Proper pulling is the key.

One common mistake of many while doing dumbbell row is using your biceps to pull instead of pulling with your back. Proper pulling is the key, and you will have to do it using your back. Do not go with the practice of using your biceps. How can you do it? There are certain things that you will need to do. For instance, you have to pull your elbow as high as you can. Try to imagine that with your forearm as a large hook that is gripping the dumbbell. Your biceps will be involved in the row either way, but it should not be the dominant mover on every repetition. When you do the pulling, you are good to go with the variations of dumbbell row.

What is the dumbbell row exercise?What is the dumbbell row exercise?

Before going through the variations of the dumbbell row, you may want to know how to do it.

The dumbbell row is not for beginners. If you are new in doing it, you will need some assistance. Since the focus of this exercise is a strength, the muscles involved are back, biceps, shoulders and abs. And obviously, you will be using dumbbells on this one.

How to do it: Your starting position is to stand with your feet apart, shoulder-width, while holding a dumbbell in each hand. Then, bend the knees slightly and do a bend over at the waist with your back straight. Let your hands grip the dumbbells in front of the body with arms fully extended. Next is that you will need to contract your back, bend the arms, and pull both dumbbells up to your ribcage. Hold for one second in the top position. Finally, lower the dumbbells to the starting position.

Reminder: Make sure that your upper back is straight throughout your exercise. Keep your neck neutral and spine flat. Maintain the proper path of motion and row the dumbbell to the side of your rib cage.

Your Alternatives for Dumbbell Row

Symmetrical Stance – One-Arm Dumbbell Row

This stance is standing square-on to the bench. You will only have one hand on it while you row with the other. The importance of doing this variation of dumbbell row is to increase the challenge to your core – increasing your work harder against the weight to hold your torso in place while you row it up and down.

How to do it: Your starting position is standing with your feet apart, shoulder width and hinge at the hips to lean over the bench on the one hand. Push your back while keeping it straight. To do one arm rowing, row the weight up and make sure that only your arm is moving during the exercise.

Single-Arm Dumbbell Row using Gym Ball

How to do it: Ditch out the bench and use a gym ball on this variation. It will increase the work to your core. And it will keep you still while performing the rows. Using the gym ball will make your exercise a better all-round workout even if you won’t be able to lift as much weight.

Incline Dumbbell Row

How to do it: Make sure to incline the bench at 45 degrees. Then, get a grip on your dumbbell in each hand and row them up to your chest. Make a squeeze to your shoulder blades together at the top of the movement. Don’t let your chest come off the bench at any point during the exercise. Lying on a bench like this is an excellent way to prevent you from rounding your back while performing the movement.

Alternating Dumbbell Row

How to do it: Your starting position is to stand with your feet apart in shoulder-width distance. Then, hold a dumbbell in each hand using an overhand grip. Lean forward at your hips, with your arms fully extended. In this way, each dumbbell is just above the floor. Next, contract your shoulder blades and pull one elbow past your back until the dumbbell is at the side of your torso. Hold this position for one second and slowly lower the arm while simultaneously pulling the other elbow to your side. Continue alternating back and forth.

Reminder: Keep your body from rotating, and your shoulders square to the ground. Maintain your good posture and proper path of motion. Make sure to row your dumbbells to your rib cage side. You should keep your back flat and core tire, without moving your back around as well.

Single-Leg Dumbbell Row

Essential dumbbell row exercise focuses on strengthening your muscles at your back, biceps, shoulders and abs. Also, it includes muscles to your glutes and hamstrings.

How to do it: Your starting position is standing tall with your feet apart with shoulder-width distance and knees slightly bent. Then, hold a dumbbell in one hand. Make yourself lean forward at your waist and lift the opposite leg until you form a T with your body. Hang the dumbbell in front of your body with a neutral grip. Next, contract your back and row the dumbbell toward your ribcage. Hold this position for few seconds and lower your arm and leg to the starting position.

Reminder: Make sure to pull your dumbbell to your ribs until it touches your body. Make sure your leg won’t fall, twist or bend. Keep it high and straight. Your back should stay flat and straight during the exercise to avoid injury.

Two-Dumbbell Row

How to do it: Your starting position is holding the dumbbells with an overhand grip. Stand with your feet apart with shoulder-width distance. Then slightly bend your knees. Slowly bend forward at your waist so that your chest is leaning forward over your feet. Your arms should extend fully, enabling the dumbbells to go down at the side of your rib cage. Next, pull the dumbbells up to the top and close to your stomach. Slowly return to the starting position and repeat.

Reminder: Make sure you keep your head up. Maintain your back and shoulders straight throughout this movement. Your spine should be secure and stable at all times.

In a nutshell

While doing the dumbbell row, you have to keep in mind some things that may affect your performance. For instance, avoid unnecessary movements like bending, rounding and hunching your back.

Also, maintain a straight line from your waist to your head. It will lessen the stress on your lower back. And it goes the same way with your head. Looking ahead as you lift the dumbbell will reduce strain on your neck.

More so, relaxation is essential to your back as you move with the motion. Your back will naturally move up slightly as you raise your arms. This natural motion and you cannot do something about it.

Finally, phasing is essential, not only in doing the dumbbell row. The quick performance of dumbbell row or other exercise is unnecessary. Because even you will do it in fast phasing, the result will be the same or even worst. Putting your muscles to the limit is a big no-no! So, the fluid motion needs to get the most out of every workout’s repetition.

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