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List of Top 10 Home Exercises for Different Group of Muscles

 

*This is a guest post. The opinions expressed are that of the author’s and do not necessarily reflect my own. 

 

You’re all looking for fast improvements thanks to gym exercises. However, it’s all about having the right exercise for the right group of muscles. Well, in this article, we’ll walk you through the various activities for different body parts. After mastering them, you stand a better chance of achieving fast results from your total gym exercises

Do you work at the office? Well, if that’s the case, then chances are you’ll be hitting the gym only after you’re done with your work duties. With such a narrow window to focus on your body muscles, you’ll have to be objective with your gym exercises, and that’s where we come in handy. Past office hours, the gym floor is crowded, and you’re forced to take what you can get when it comes to equipment. As any gym expert would advise, if you’re doing exercise with the mood that it’s the only equipment, then you’re doing the wrong thing. Get yourself together, and be ready to practice the best gym exercises you’re about to learn. If the equipment is in use, then you’ll have to join the queue and wait.

Best Gym Exercises

Abs

The best gym exercises for abs vary depending on your gym experience and desired goals. For beginners, the Low Plank exercise is a high starting point to activate and stabilize your abs. Moving forward, try the beetle for rational stability, and, finally, the High Plank once you’ve advanced the previous ones. Try involving a partner in this!

Legs

Beginners can start with proper squats for strong and healthy legs. Then move to small pauses at the bottom of your legs and master the Pistol squats. Of note, this calls for patience and moderation. You’ve got no reason to skip any of these steps as they don’t need equipment.

Glutes

The best beginner gym exercise for gluteus is Fire Hydrants, and they come hard; so, watch out! You can then switch to Single-Leg Bridge for strengthening the hamstrings.

Chest

Start with the Knee Push Ups, and then switch to push-ups in all variations. Once you’ve advanced and have the concept, you can try Plyo Push Ups for more intensity for the chest.

Shoulders

The best shoulder gym exercises also work for the arms. Start with lighter weights, and be careful not to pull muscles. Later on, once you’ve seen results, add more weight to your arms. If you experience any shoulder pain, ask your gym instructor for guidelines.

Back

For beginner gym exercises, start with the Bridge (it serves your abs too). Move to the Superman that activate your lats, and finally, the Limb Raises.

Triceps, Buttocks, and Thighs

Hold some little weight in your hand and stand on your feet wider than hip-width. Do squats to engage your thigh muscles. While at this, put the weights behind you and repeat this gym exercise the other way round.

Abdomen

With your elbows on the floor directly below your shoulders, begin with the modified straight-legged push-up position. Meanwhile, slightly lift your hips and tighten your abs.

Triceps and Chest

Basic gym exercises that engage your arms and chest are the Bench Presses and Push-ups. Do them regularly and enjoy rapid results.

Chest, Shoulders, and Arms

The recommended exercise is the Dumbbell Floor Press. A good practice is to exhale while extending the weights upwards.

Conclusion

While working on your gym exercises, look out for befitting lifestyle changes. Such goes hand in hand with to help you achieve considerable results. Remember, there are no exercises that will be effective without a proper diet and a healthy lifestyle!

What are the best gym exercises to lose weight, in your opinion? Share in the comment section below. 

Author’s Bio:

Kevin Nelson is a top-rated Fitness Expert. By studying various gym workouts, he puts more focus on exercises for different muscle groups. He emphasizes on positivity and the right equipment to achieve fast results. If you want to find out more about Kevin’s curiosity voyage, you can follow the Gym Expert page, where Kevin usually write articles. 

5 Stretches You Should Do Daily

 

For many people stretching is something they only do before participating in vigorous exercise, and even then it is often forgotten. However, most of us are also prone to spending hours at a time sitting in the same position while at work or relaxing at home. So, to ensure you keep your muscles healthy and your joints flexible, it is better to work stretches into your daily routine.

Stretches to get you started:

How to stretch abs

Ab stretches are vital for building and stabilizing your core muscles. The 30 Day Fitness Challenge app has realized that most people don’t know how to stretch abs and developed a useful webpage to help. To stretch abs start by lying on the floor with your legs fully extended and arms just below shoulder level. Next, extend your arms, pushing your upper body and back upwards. Continue pushing until your upper thighs and hips are off the floor and hold this position for as long as you feel comfortable.

How to stretch hamstrings

Stretch this muscle group to ensure flexibility in your knees and help with lower back pain. Sit on the floor with legs extended outward and toes in up. Keep your knees straight while slowly bending at the waist until you can’t go any further. Hold for 15 to 20 seconds and repeat 3 times.  

How to stretch triceps

Kneel, sit, or stand with your feet hip-width apart and arms extended above your head.

Bend your right elbow so your hand can touch the small of your back. Next, reach your left hand over your head and grab your right arm just below the elbow. Finally, pull your right elbow gently towards your head. Switch arms after 4 or 5 pulls.

The Butterfly stretch

Sit on the floor with the soles of your feet together and your knees bent out to the sides. Hold your ankles or feet, tense your abs. Next, slowly lower your body toward your feet as far as you can, but make sure your knees are still pressed against the floor.

Hold for anywhere from 30 seconds to 2 minutes depending on what you feel comfortable with.  

How to stretch quads

Use this easy and effective stretch for quadriceps: lie down on your left side and extend your left arm. Next, grab your right foot with your right arm, pulling the foot towards you. Hold for 15 to 20 seconds before continuing with your right side.

As you can see these stretches are easy-to-do, require no equipment and can improve your life. Stretches like these can improve your flexibility, balance, movement and blood circulation. This means that taking a few minutes to complete these simple stretches could help you with sports, improve your health and ensure your joints are maintained.

 

Stepping Up To The Challenge! Are There Ways To Get Fit Quickly?

 

It’s a common issue that we all have with ourselves, that we’re not as fit as we’d like to be. Whether it’s down to something like bad health, or we are in a slump physically, getting a little bit more fitness into our doesn’t just make us feel healthier, but we feel happier as well. And if you feel like you are in a slump, you might want to find a way to get up and away from the desk, and just enjoy everything a little bit more, while also getting the blood pumping, but while we don’t necessarily have the time, are there any ways to get fitter quicker?

Engage In Full-body Exercises 

One of the best ways to improve your overall fitness is not focusing on one muscle group at a time, but rather, choosing exercises that engage as many different parts of the body as possible. In the gym, these are called “compound exercises,” but if you’re not looking for anything involving weights, yoga or Pilates can work just as effectively, not just to encourage core strength but also to give you more balance. You don’t necessarily have to go into a class, but there are places that have a Reformer Pilates machine that can put you into the right positions, which is crucial if you just don’t bend that way! Full-body exercises are the best way to get as many things going as possible.

Remember That It’s 70% Diet, 30% Exercise 

Getting fit quickly isn’t just about going to a spin class for an hour so you can enjoy that cheeseburger afterward; in fact, it may be detrimental to your overall fitness if you exercise too much. You see those fitness freaks go to the gym 7 days a week but they are not doing their body any favors. The real key is all about the diet on top of the exercise. Eating well is just one of those facts of life, not just to help you improve your health, but to recover adequately after exercise. Put the right nutrients into your body and it will feel a lot easier. And at the same time, that doesn’t mean that you should exclusively eat salads; a little bit of what you fancy goes a long way.

Always Try To Better Yourself A Little Bit Every Time

Getting fit quickly is about ensuring you don’t do too much too quickly. While we have to remember that rest and recuperation are crucial, when it comes to improving your overall fitness, you’ve got to think about your strengths in relation to your cardiovascular fitness. Ensuring that you better yourself every time, by doing one extra push-up, or running an extra 100 yards, or trying to beat your personal best, these ways to ensure that you are getting fitter. Instead of plateauing at the same number of repetitions, by going one bit further each and every time, this is the way that you will get fitter.

If you want to get fitter quicker, the first trick is to really get into exercising. But by ensuring that you do enough to challenge your body, give it the nutrition it needs, but also learn to better yourself each and every time, in conjunction with adequate rest, this is a sure-fire way to get fitter.

 

Feel The Burn! Sure Fire Ways To Get Trim Fast

 

Every so often, even the most avid of gym bunnies lose motivation and find themselves spending their evenings in front of the television rather than on the treadmill, lifting weights or stretching their glutes. It’s vital that you try and get yourself out of this rut so you can return to your exercise routine. Everyone wants to be in good shape, but you need to be willing to put the work in to get to your dream physique. Depending on your ideal body shape, whether bodybuilder, toned or athletic, your route will bespoke to you.

Some people love the allure of the gym, the banging tunes, the equipment and the people. Others like to be in their own zone and treat the gym as nothing more than a means to an end. Finding your mojo is key to ensure that you can get trim fast. Once you have reignited your passion for fitness, there are four simple things that you can try to ensure that you feel the burn and get fit fast.

Diet

While heading to the gym is part of your fitness journey, you also need to look at your diet. Those cheeky almond croissants on the way to work every Friday simply won’t do. And the Chinese takeaway at the weekend can undo all of your good work at the gym. You need to make a concerted effort, not to go on a diet, but to change up your entire way of eating for the long term. Diets are faddy and will only make you crave what you cannot have. Altering what you eat, how you eat and why you eat will lead to a more worthwhile and sustainable change.

Of you adore candy bars, have them, but in moderation. Buy yourself one a week and decide when you will have it. Once it’s gone, it is gone and you cannot have any more in that seven day period. Vices that are banished can lead to binge eating and falling off the wagon in spectacular fashion.

Diet needs to go hand in hand with exercise to ensure your fitness levels remain high, and to make sure that you remain in good health. Make a list of everything that you eat in a week and start checking out the fat and sugar content; don’t worry as much about calorie counting. Consider what your plates of food look like and change them up. Carbohydrates like rice, potatoes and pasta often make up over half of our plate. You need to cut this to a quarter and supplement your carb allowance with extra vegetables. There’s nothing better than experimenting with veggie side dishes.

Attempt to eat the rainbow, without the skittles. Opt for vegetables of different colors each day to ensure that you pack yourself an antioxidant punch. Go for beetroot, red peppers, courgette, some kale and a few carrot crudites. Achieve your five portions of fruit and vegetables every day and you will achieve good health.

We can often become bogged down in diets and fads. Instead, focus on cooking your food and planning your meals in advance. If you are aiming to build muscle mass, eat plenty of protein and head to a supplement store to find a supplement that helps to repair your muscles quicker or helps you to build muscle mass faster.

Exercise

If you aren’t eager to get yourself back in the gym, you need to consider why. Is it because you get injured easily? Do you dislike the trainers there? Or is the equipment getting old? If you need to find yourself a new gym and start a new membership, do it. When ready to head back to the gym, take a pal. This can help motivate you and get you off of the sofa, into your kit and onto the treadmill. You can even add an element of friendly competition and race on the rowers, see who can do the most bicep curls and carry out a plank test. You might even be keen to take a couple of classes to add a touch of fun to your gym sessions.

Focus on the type of body shape you want to achieve and think about the muscles you want to work. If you want to lose the flab on your arms, but you don’t want too much muscle mass, boxercise will be more beneficial than lifting weights. If you want stronger thighs and a stronger core, consider balancing exercises as well as heading on the leg press machine.

To find your motivation, you may need to book a few sessions with a personal trainer. These knowledgeable professionals are the best people to call on if you want to get trim fast. They will put you through your paces for an hour and make you burn the maximum amount of calories that you can. They are keen to see you shift the pounds. Personal trainers will set up bespoke exercise plans and will advise on nutrition. They will take measurements of your hips, waist, neck, thighs and arms as a benchmark. When you start seeing the inches decrease, the pounds disappearing and your clothes fitting better, you will be more motivated to continue.

Lifestyle

We all need a boost sometimes to help us get trim. Exercise doesn’t have to be gym bound all the time. Consider getting off the bus one or two stops earlier than usual and walking a little further to your destination. If you usually drive for short journeys, consider riding your bike instead if safe to do so. Head to the park and kick a ball around. Enjoy venturing to the sports hall to take part in some team sports activities. Even if you’ve never played soccer, basketball or softball before, there are plenty of clubs that welcome beginners.

Think about your lifestyle and use every opportunity to get a bit more active, use up just a few more calories and seek out healthier alternatives to the fast food that you enjoy. Get yourself off of social media and consider a full on technology detox. This may sound extreme, but if you worked out how much time you spent in a sedentary position just scrolling through your Facebook feed you may be surprised.

Instagram does nothing for your self esteem. Your feed will be full of fake images that are perfectly filtered using Amaro or Holga settings. Some selfies will be airbrushed and photoshopped to create a seemingly aspirational image that is unrealistic and nigh on impossible to achieve. Forget wasting your time on these apps, put your tablet away and do more activities that are based in real life interests. Connect more with friends, go out for dinner, head to the movies and enjoy venturing outdoors for a barbecue every now and then. While this might not appear to help you get trim fast, it will lift your mood, enhance your self esteem and help you to regain your confidence. With greater confidence, you’ll head to the gym more often and be more inclined to have a go at a new HIIT class or spin exercise.

Getting trim fast may seem like an uphill battle and it can be difficult to look too far into the future. However, when you start to see your weight dropping, you feel better about your new healthier diet, and you look more alert, fresher and begin to turn heads for all the right reasons, you will find yourself eager to continue with your new fitness regime.

How to stop hating your own body image: Tips from a Neuropsychologist

 

Diet

Psychologists use the term ‘body image’ to describe our internalized sense of what we look like. This can be thought of as a mental representation or map of our body, against which we judge our external appearance. For most of us, there is a relatively good match between what we think we look like (subjective appearance) and how we appear to other people (objective appearance). Thankfully there is eating disorder treatment for women, as well as for men, teens and children.

Dr. Sanam Hafeez is a Manhattan neuropsychologist. She says that, “To some extent our body image is idealized (based on how we would like to look). It is also based on a mirror image of our actual appearance. Other people see animated or moving images, whereas we view our own image mainly through photographs or mirrors where our expression is still. Body image also changes as we get older.”  As a woman Dr. Hafeez understands the perils that gals fall into in our Instagram, Facebook and Photoshop society.

The following are some tips from Dr. Hafeez on how to love yourself more.

Forget the diet hype.

People who constantly diet have a higher risk of developing eating disorders, are more likely to binge eat and cause a domino effect of physical and mental health issues that include depression, irritability, anxiety, digestive problems and metabolic syndrome. Looking and feeling good are common sense. Eating right, regular exercise and sleeping are your weight control keys to success! 

Put body image in perspective.

Instead of spending so much time obsessing over your outer self – consider focusing your attention on education, hobbies and socializing with your friends. Keeping your mind engaged will help you notice others with the same interests. Working to get fit and healthy is an admirable goal but it should never consume your life.

Know your body and accept it.

Perhaps you inherited your mother’s larger hips or your father’s height and broad shoulders. Our genetics are a strange cocktail that are unique to every person and learning to love your body is the first step in working with your particular body size and shape. Having the same size and weight goals of a person six inches shorter or taller than you is unrealistic and setting yourself up for failure. You may be the same height as a friend who is a perfect size six but may have a much larger build. Don’t diet to fit anyone else’s expectations. It is YOUR  body, YOUR  health and you are the only one who has the right to dictate what is “right” for you. 

Celebrities are not “average” people!

Remember that most celebrities are paid based on how they look on camera. They have an entire team of people who make sure they eat right, exercise and take care of their skin and hair. When they become pregnant or go through a tough time, they have a team of people who helps them drop the weight fast and get back to “camera weight” without the distractions the average person has. Many celebrities have spoken out about suffering for years with eating disorders, emotional problems and drug addiction to maintain their public image. 

Focus on what you have the power to change.

Rather than spending your energy on wishing you were taller, redirect your focus on something you can change, like toning up with a yoga or Pilates class, or honing one of your talents. Then celebrate with a new handbag. 

Surround yourself with beauty.

Creating a beautiful environment at home or in your work space will provide a greater sensual experience, which is what we all crave. Keep fresh flowers on your desk or table, add some silk pillows to your sofa, play your favorite music while cooking dinner, and drink mineral water out of a nice wine glass! 

Ask for help if you need it. Surround yourself with positive people who lift you up – who contribute to your happiness – and look to them when you falter in your goals. Whether you need help sticking to a healthy eating plan, a buddy to workout with, a personal trainer to show you how to do the exercise that is right for you or someone to discuss emotional issues with – ask.

Workout

About the author

Dr. Sanam Hafeez is a New York City based Neuropsychologist and School Psychologist.  She is also the founder and director of Comprehensive Consultation Psychological Services, P.C.  She is currently a teaching faculty member at Columbia University. 

Dr. Hafeez’s provides neuropsychological educational and developmental evaluations in her practice.  She also works with children and adults who suffer from post traumatic stress disorder (PTSD), learning disabilities, autism, attention and memory problems, trauma and brain injury, abuse, childhood development and psychopathology (bipolar, schizophrenia, depression, anxiety, etc.…) In addition, Dr. Hafeez serves as a medical expert and expert witness by providing full evaluations and witness testimony to law firms and courts.

4 Essentials to Hit the Gym Hard

 

Have you made a resolution to lose weight, be more active, and live an overall healthier lifestyle? Signing up for that gym membership might what pushes you to realize your goals.

Finding the motivation to go workout in your free time can be difficult at times, especially with the temptations of at-home entertainment like Netflix and YouTube.

Investing in these 4 pieces of equipment will make your gym experience more enjoyable and seem less like a chore.

Running Shoes

Don’t go to the gym with the Converse shoes you wear on casual nights out. You won’t receive the support you deserve and you’ll ruin your everyday shoes.

If you are just beginning your routine of going to the gym, invest in one pair of high quality shoes. Ideally, these should be a pair of all-purpose athletic shoes that will support your feet during a variety of activities, like walking, light jogging, and weightlifting.

If you are a more seasoned athlete, consider buying multiple pairs of shoes that are specific for different activities. For example, indoor rock climbers benefit from the mobility that flexible and rubber-based climbing shoes offer.

Headphones

The speaker at your gym can be distracting and even difficult to hear at times. Make going to the gym fun by investing in the right equipment.

Get a quality pair of Bluetooth headphones so you can be in control of what you’re listening to without the distraction of wired headphones. Your favorite music will serve as great motivation to finish even the toughest of workouts. If you’re doing activities where you’re able to stare straight ahead, like indoor cycling, catch up on your favorite TV shows.

Since you’ll be frequently using your phone as entertainment in the gym and it will likely get jostled around, make sure it’s protected. If you have the latest iPhone, get a cute iPhone XR case that will protect your phone from potential drops.

Consider getting a phone case that also serves as a wallet, so you can have your gym pass, identification, and credit card on you without worrying about finding storage in a gym locker. You can find one for all phone types that matches your personal style online.

Reusable Water Bottle

A reusable water bottle will ensure that you always have access to water when you need it. This is especially important when you’re confined to an indoor cycling machine during a spinning class.

Reusable water bottles vary in price. If you are willing to invest a little more money, there are insulated bottles that will keep your water ice-cold for the duration of your workout. Whichever reusable water bottle you choose, you’ll feel more refreshed during your workouts and have to take less walking breaks, all while being conscious of the environment.

Gym Clothes, Accessories and a Towel

The right gym clothes, like a workout top, compression shorts, running shorts, a sports bra, and socks will help you confidently and comfortably exercise without experiencing chafing or blisters.

Make sure you have a reliable way to secure your hair with a tie or headband that will prevent your hair from getting in the way.

Don’t reuse gym clothes from the day before. It is best to always use fresh clothes, as this will prevent odors from settling in your favorite workout clothes.

An absorbent, cotton-based gym towel will allow you to wipe down equipment after use. Not only is it sanitary to adopt this habit of wiping down equipment, but also it is just proper gym etiquette.

The Bottom Line

We all know how difficult going to the gym can be sometimes. Get these 4 pieces of equipment so you can comfortably focus on getting fulfilling workouts accomplished.