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Abs Adductor Chest Core Deltoid Glutes Healthy lifestyle Shoulders Workouts

Fire Hydrants Exercise for a toned Buttocks

Fire Hydrant Exercise Benefits

This is a great workout which targets your glutes as well as the inner and outer thighs. Some variations of fire hydrants also targets the abdominal area too. It also strengthen your core and gluteus muscles. So it is a great workout specially for ladies to tone their buttocks and thigh areas. Fire hydrants also can sculpt your glute muscle, improve back pain and lower the risk for injuries.

As the glutes are the biggest muscle group in the human body and fire hydrants works on them, it burns more calories when you perform this exercise.

Fire Hydrant Exercise Affecting Muscles

Fire hydrants primarily targets your gluteus maximus, pelvis and hip region and it also targets your core.

Fire Hydrant Exercise Variations

Even though fire hydrants is an easy go, there are few intermediate and advanced versions also. Fire hydrant plank position and the fire hydrant kick-out are some of them. You can perform the relevant variation according to the muscle you need to target on.

Fire Hydrant Kick Out

In the usual fire hydrant which is known as the kick out fire hydrant, following are the steps to perform.

  • Stand on your knees and hands
  • Your palms should be on the ground right under your shoulders
  • Now lift your right knee and bend it to outwards to an angle more than 45 degrees
  • Return back to the starting position and re do the same for 1 set with 10 – 15 repetitions
  • Switch the legs and repeat
  • Do 3 sets for each legs

Fire Hydrant Plank Position

This variation of fire hydrants affects to abdominal muscles, chest and shoulders also. In here, instead of the knees, you have to touch the floor with your feet as in the plank position.

  • Be in the plank position and same way as previous variation (Hands right under shoulders)
  • Bend one knee towards your chest
  • Now move it outwards of your body like before
  • Move back to the inwards
  • Repeat for 1 set with 10 – 15 repetitions
  • Switch the legs after a 1 set and repeat
  • Do such 3 sets for each leg

Add this in to your daily workout routine and see the differences.

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Categories
Arms Biceps Deltoid Forearms Healthy lifestyle Trapezius Workouts

The Biceps Killer Workout, Incline Dumbbell Hammer Curl

Incline dumbbell hammer curl is one of the great workouts to tone and build your bicep muscles by specially targeting them. It will also work on your deltoids, trapezius and some of your forearm muscles.

Incline Dumbbell Hammer Curls Benefits

Incline dumbbell hammer curls is a workout with many benefits. Mainly it targets your biceps and increase its size if you are a man, if a woman then it will help you to get nicely toned arms. Also as the incline hammer curl allows the muscles to be under tension for a long period of time, it will increase the endurance and help you to have strong pair of arms. Not only that, hammer curl will help to improve the wrist stability and strengthen your grip. But most importantly, hammer curl only needs inclined bench and a pair of dumbbells. So it is very easy for you to perform.

How to perform Incline Hammer Curls

So here are the basic steps to perform incline dumbbell hammer curl in the correct way. Follow these steps carefully to make your biceps bigger and toned.

  • Sit and lay on an inclined bench after setting its inclination to about 30 to 45 degree angle
  • Grab the dumbbells by each of your hands and let it hang freely towards the ground
  • Now lift both of the dumbbells towards your chest directly without moving your upper arms
  • Slowly put down the dumbbells until it reaches the free hanging position
  • Repeat 3 sets of 10, 12 or 15 repetitions

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Categories
Abs Arms Chest Core Deltoid Glutes Hamstrings Healthy lifestyle HIIT Quadriceps Shoulders Triceps Workouts

The Best Full Body Strength Training Exercise, Burpees

Burpees is a great full body workout for calorie burning exercises. It is usually an essential exercise for HIIT workout sessions. So if you are up to burn your excess fat, then it is a must to add burpees in to your routine. As it is a full body workout, it works on many of your muscles including arms, chest, abs, glutes, quads and hamstrings also.  

Burpees Benefits

Burpees is a workout with many benefits as it works on many of your body muscles. It builds your muscle strength in your legs, hips, buttocks, abdomen, arms, shoulders and chest. But most importantly, it will help you to burn calories. For an average person, 10 – 15 calories will burn if you perform burpees for about 60 seconds.

Burpees variations

In this exercise also there are few variations to target different muscles. But in this case, all of them are suitable for fat burning because they all are high insensitive workouts. Some of the variations of burpees exercise are as follows.

  • Push up burpees This is the most usual variation of the burpees exercise. The steps to perform this variation will be discussed below.
  • Side burpees – This variation is also very similar to the usual burpees variation. The only difference in this is you have to jump to the side instead of the back. All other steps are same as in the usual variation.
  • Superman burpees – In this burpees variation, instead of the push up part, all other steps are similar. You have to perform superman posture instead. If you do not know about superman exercise, just click below to know everything about it.
    Superman Exercise
  • Star jump burpees – In this variation also the only difference is you have to perform star jump instead of the usual push up.
  • Tuck jump burpees – instead of push up you should do a tuck jump. Click down below if you don’t know how to perform star jump and tuck jump.
    Star & Tuck Jump
  • Bench burpees – In this variation you have to jump on to a fixed bench or a stair instead of the push up.

How to do Burpees?

The basic movement used in usual burpees  can be performed as the given steps down below.

  • Begin in a standing position
  • Move into a squat position with your hands on the ground
  • Kick your feet back into a plank position, while keeping your arms extended
  • Return your feet into squat position immediately
  • Stand up from the squat position 
  • Perform burpees for 3 sets of 12, 15 or 20 repetitions

You can follow the picture shown below the topic to have more convenience. So, get ready to change your body.

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Categories
Chest Shoulders Triceps

The Best Triceps Killer Workout, Close Grip Bench Press

If we talk about building upper body, then bench press is a definite exercise to go in. It is one of the best upper body workouts to build and strengthening of many muscle groups in upper body including deltoids, triceps, forearms, pecs, arm muscles and abdominals. In this workout also there are many variations to target different muscle groups. Some of the variations are, incline bench press, decline bench press, dumbbell bench press, close grip bench press and narrow grip bench press. So in this article, we planned to talk about close grip bench press.

In the traditional bench press workout, the bulk of the work is done by the chest muscles. But in close grip bench press, the majority or the bulk is done by the triceps. Even though triceps are essential to build upper body strength and also to help moving elbows and shoulders. Strong triceps are the key to maintain the stability of your shoulders and arms.

Also, triceps are the base for strong and muscular arms for men and for women, it is definitely essential to triceps workouts to have toned arms. Otherwise women had to have flabby layer of flesh under neath their arms, which is not nice at all. To all these problems, this killer workout will help you.

The closed grip bench press is focusing more on your triceps while the traditional bench press works on your triceps, shoulders and specially on chest, not the triceps. So here are the basic step to perform, triceps killer workout, closed grip bench press.

  • Lay on the bench as similar to the traditional bench press (make sure your buttocks and back touches the bench well and your feet holds to the floor to have a strong base )
  • Grab the barbell with both of your hands with the distance of shoulder width apart. (When grasping the bar, your fingers must point outwards your face and thumbs opposite to each other)
  • Now bring the barbell slowly down towards your chest, without losing control (when performing this, your chest should be lifted slightly upwards from the bench)
  • Once the barbell is near your chest, press it upwards using your arms until your hands are fully straighten
  • Then slowly lower the barbell again towards your chest
  • Do for 3 sets of 8, 12, or 15 repetitions.

Make sure to keep your elbows into the body as you press the barbell and to maintain tension in the triceps and chest.

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Categories
Arms Back Core Deltoid Shoulders Trapezius Workouts

Lateral Raises for Strong and Broad Shoulders

In this article we are discussing about dumbbell lateral raises. Dumbbell raises mainly affect on your shoulders. Strong shoulders will give you many benefits including joint functioning, shoulder mobility and less possibility of injuries. Even though dumbbell raises target your shoulders it can be separate further. Dumbbell front raises will primarily target your front of the shoulder muscles which is the anterior deltoid but it will also work on your side shoulder muscles, serratus anterior, upper and lower trapezius, clavicular part of the pectoralis major and also your biceps. Dumbbell lateral raises will focus more on the lateral deltoids which is the middle of the deltoid muscle group and it will also work on the other secondary muscles same as in the front raises.

If we looked into the benefits and importance of lateral raises on our body, there are few. Main benefit of performing this exercise for men is, it will give you strong and broad shoulders. Also for women, this exercise will help you to have a nice shoulder and back instead of flabby fat. Another important point for both men and women is, lateral raises will help you to improve your shoulder mobility.

How to perform

Now let’s move on to the question how to perform dumbbell lateral raises correctly without any injuries or side affects. So here are the basic steps to perform the exercise.

  • Stand on your feet shoulder width apart, with a dumbbell on each hand
  • Keep your back and core straight
  • Now slowly lift the dumbbells out to the sides until your hands are almost parallel to the floor (your elbows should have a slight bent)
  • Hold for 1 or 2 seconds
  • Lower your arms slowly
  • Repeat the steps

Do 3 sets of such 10 – 20 repetitions. Make sure to get a light weight if you are a beginner. Select a weight which you can do the total number of repetitions in a 1 set without having intervals in the set. 

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Categories
Back Core Shoulders Workouts

The Best Upper Body Workout, Dumbbell Reverse Fly

Dumbbell reverse fly is another great workout which targets major upper back muscles and rear shoulder muscles. This works on rear shoulder blades by causing shoulder blades to pull in toward each other.

Also reverse fly is a great workout with many benefits including, improving balance and posture, improving strength and stamina and reducing pains in neck and shoulder. Another positive thing in dumbbell reverse fly is, you do not need to go to a gym to perform this exercise. You can do it on your own home just with pair of dumbbells.

Here are the steps to perform the dumbbell reverse fly.

  • Stand on your feet with shoulder width apart while holding dumbbells on your sides
  • Slightly bend your knees and bend your core to the front until almost parallel to the floor
  • Then let the dumbbells to hang freely towards down
  • Make sure to maintain your back straight without any bends
  • Then raise your both arms to outwards while squeezing the shoulder blades (maintain a slight bend in your elbows when raising the dumbbells)
  • Come back to the initial position which the dumbbells hanged freely
  • Repeat for 3 sets of 15 repetitions

Make sure to select a dumbbell with a low weight if you are a beginner. If not you can start with a lower weight and increase the weights when doing second and third sets.

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Categories
Abs Arms Back Core HIIT Shoulders Workouts

The Best Full Body Strengthening Workout, Push ups

Push ups is not just a great multi purpose workout, but also it is a measure of your fitness level. Push ups helps to strengthen upper body and core muscles by engaging abdominal muscles. Also it works triceps, pectoral muscles and shoulders when performing the exercise. Also push ups will maintain body balance and create a good posture.

There are many other variations of push ups also instead of the traditional push ups. But here I am going to

Follow the below steps to perform the push up exercise accurately.

  • Lay a mat on the ground
  • Lie on it on fours, facing down
  • Place your palms straightly downwards of your shoulders with slightly wider than the shoulder width
  • Now straighten your arms and legs
  • Hold for few seconds and slowly lower your body to the initial position
  • Repeat for 3 sets of your maximum number of repetitions

In here, the maximum is the number of repetitions that you can do at a raw no more after. Try to do 20 – 25 repetitions if you are a beginner. Even if your maximum is less than that, it is okay you can improve it later with the experience. It is good to do 100 – 150 push ups daily if your maximum is 50 or higher.

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Categories
Abs Core Legs Shoulders Workouts

Best Full Body Strengthening Exercise, Planks

If you are looking for a exercise which works for the total body at once, then definitely it will be the planks. Planks will work your core muscles, glutes and thigh muscles as well as abdominal muscles. Also, planks is a great workout to strengthen your abs, core and shoulders.

If you are a beginner for fitness, then you will feel very difficult to do planks. But with practice and once you increase your fitness you can increase your plank holding time.

Fitness Crackers us recommend you to start from 20 S and increase it by 10 S. Try to do 30 S in the first week and then gradually try to increase the holding time up to 1 minute from the second week onwards.

Here are the basic steps to perform the great full body workout, planks.

  • Lay a mat on the floor
  • Lie on it while facing the mat
  • Keep your elbows right below your shoulders as shown in the picture
  • Then push from you toes and hold the body with only toes and elbows
  • Make sure to keep your chin, neck, abs and thigh muscles tight
  • Hold for 30 -60 Seconds
  • Rest for 1 minute and do such 3 sets
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