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Healthy lifestyle Stories

How to keep Fit during Quarantine

Under the current global situation, it is not safe to go to a gym and engage in the usual exercise schedule. Instead of that, we must adapt and make a change. Because first priority is safety. We must live first, to do all other things. But it doesn’t mean that we should quit exercising. There are plenty of ways to workout without going to a gym.

Why we should avoid gyms?

Firstly, we have to understand the reason why it’s not safe to go to a gym. The main reason is, it gathers many people in a small area. The other is it spreads our secretions in bulks like sweat and saliva. So not only gyms. If there are any other places these two things happen, it is your responsibility to avoid those places in this pandemic era.

How we stay fit without a gym?

Even though we don’t have more weights in our home, we can do bodyweight exercises, cardio or HIIT exercises. Our recommendation is to perform HIIT or sprinting exercises as it is more effective and beneficial. You can find the importance of HIIT or sprinting exercises over usual cardio if you click here.

The next important thing as the workouts is food. 80% of your body if the food you take in. So it is very important to consider what we eat even in this quarantine. Maybe we all don’t have the same economy. But it doesn’t cost a lot to eat healthier. You can make your own food by roughly calculating the number of calories you take in. All you need is vegetables and proteins like fish or meat. You can find delicious healthy recipes from here. If simply said, avoid starch and more fat-containing food and eat veggies and fruits as much as you want. Avoid more added sugars too.

How to enjoy exercising in quarantine?

You can follow the below tips to make your routine more fun and enjoyable.

  • If you are performing jogging or sprinting exercises, you can use different tracks to give a change. Then it will not be same in all days. Remember to wear a mask and sanitize your hands after.
  • Try to find a challenge in apps or other programs to hit a target at the end of 30 days or like that.
  • Try to find substituents from your home as weights. You can use empty gas cylinders or your dog as a weight even.
  • Join your kids or pets to your schedule, then it will be more fun.
  • You can add variations to your workout. If you perform 20 jump squats then try to dance to your favourite song. Likewise, give a change.

So try to add these tips to your lifestyle while being in home during this pandemic. Stay safe and be nice.

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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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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
Abs Back Core Glutes Legs Workouts

The Most Powerful Lower Body Workout, The Squats

Squats is an exercise with many benefits including lower body strengthening and calorie burning. We can say that squats benefits females more than even males. Specially, squats exercise for buttocks lifting is a definite go for ladies. But when discussing about squats, there are many types of squats to target different muscles or to focus more on few specialized muscles. Some of the most popular variations are, barbell squat, goblin squat, jump squats and sumo squats. Some squat variations can be perform even at home without any equipment. You only have to go to a gym if you are performing squats with weights.

If we categorize the best workouts for lower body strengthening exercises, Squats will win the first place. Because it is a such a great workout to work your leg muscles including your abs. When you perform squats it will active your quads, hamstrings, glutes, abs and also calves. Squats is also a great exercise with many benefits. It helps to build your quads, calves and hamstrings while improving the muscle mass. Also squats will help you to activate your glute and back muscles.

For ladies, squats is a indispensable workout which cannot be replaced by any other exercise, to activate glute muscles to get a round big buttocks. In here we are going to present you the steps to perform the traditional weighted squat with weight plates or dumbbells. You can also follow the same steps without weights if you want to do squats at home. Replace weight plate or dumbbells with a barbell after you get the correct position

  • Stand on your feet with a little wider than the shoulder width apart
  • Hold the weight (weight plate or dumbbell) with both of your hands symmetrically
  • Let the weight hang downwards freely
  • Bend your knees in a posture like seating on a chair, until your thighs are almost parallel to the floor
  • Your Shoulders must stay back and core should be straight with no bends
  • Press your feet and straighten your legs to reach a standing position
  • Hold this position for few seconds
  • Reach back to the initial position
  • Do 3 sets of 10, 12 or 15 repetitions

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Categories
Abs Back Core Glutes Legs Workouts

The Most Effective Full Body Workout, Barbell Dead-lifts

Barbell dead lifts is a powerful workout to active almost all muscles in our body. It works many muscles including quadriceps, inner thighs, glute muscles, lats, hamstrings, abdominal and oblique muscles.

Since in this exercise we are dealing with lot of weights than just a pair of dumbbells, I recommend for the beginners to definitely take assists by an instructor or a knowledgeable person before performing this exercise.

Since the number of active muscles are higher, we get many benefits out of barbell dead lifts. Unlike other exercises, dead-lifts will also involves in fat burning process too.

Here are the basic steps to perform barbell dead-lifts correctly.

  • Stand with your feet slightly less than the shoulder width apart, feet under the middle of the barbell
  • Slightly bend your knees and grab the barbell with a space wider than your shoulder width (Thumbs should face to each other and in a manner that other fingers are pointed towards you)
  • Stand slowly while straightening your legs and back (squeeze your glutes while standing)
  • Hold for few seconds
  • Go back to the initial step (just touch the ground by the barbell and stand again)
  • Do for 3 sets of 8, 10, 12 or 15 repetitions

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Categories
Back Core Glutes Workouts

The Most Effective Workout for Back Strengthening, The Superman

Superman workout is another great workout to perform as it specially targets your lower back. Not only that, it works on your glute muscles and helps to build up your core.

Our back does a major role in maintaining our body postures and also it helps to show how fit you are. Not having a strong and nice back is a very common problem in women. Because even though you are not fat, but it forms like you have tires when you wear your bra. It really reduces your personality and obviously it is not nice at all. So here I’m presenting another great workout to strengthen your back.

Follow the below steps to know how to perform the superman exercise.

  • Lay a mat on the floor
  • Lie on the mat facing down
  • Stretch both of your hands pointing towards your head and your legs towards your bottom (stretch your hands and legs to the opposite directions)
  • Now lift your hands and legs at the same time and try to lift high as much as you can from the ground
  • Hold this position for about 5 -10 Seconds
  • Slowly lower to the initial position
  • Do 3 sets with such 15 repetitions

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Categories
Back Core Glutes Workouts

Best Exercise for a Strong Back, Glute Bridges

Importance of Glute Bridges

Glute bridge is a great workout for the back as well as for glutes. Also, this is a very beneficial workout for the people who cannot do hard workouts with weights such as squats due to back or knee pain. Also, this is a great workout for ladies to get round and big buttocks. Another plus point of glute bridges is it can create the right body posture which was weaken and shorten by seating all day.

Glute Bridge Variations

There are more than one method of variations in glute bridges. Few of them can be listed as follows.

  • Single leg Bridge – In single leg bridge you are only keeping 1 feet on the floor. Other leg is carrying in air and therefore whole your body weight is given for the leg on the ground. so, have to do same number of repetitions for both of the legs.
  • Banded Glute Bridge – In banded glute bridge you have to use a band to give more thrust instead of the traditional glute bridge.
  • Weighted Bridge – In weighted glute bridge is more effective as the weight that you are lifting is higher than lifting your own body. You can carry a barbell with weights or a weight plate as you can carry.
  • Elevated Bridge – In elevated bridge, the only difference with the traditional glute bridge is you are not keeping your feets on the ground. Instead you are keeping your feets on a bench or a box.
  • Single leg Elevated Bridge – In this, you are keeping only 1 leg on the bench or the box. Other leg is straighten and you are carrying it while moving.
Steps to perform

Here are the basic steps of performing Glute bridges or Bridges exercise.

  • Lay a mat on the ground and lie on it
  • Place your feet elevated or not, as per the variation of the glute bridge you hope to perform
  • Keep your arms beside your hip
  • Press the feet and lift your buttocks until your back turns to a flat inclined plane (while lifting make sure to squeeze your butt muscles)
  • Hold for few seconds
  • Come to the initial position by lowering your buttocks
  • Rest for few seconds then repeat again
  • Do 3 sets of 15 repetitions if you are a beginner. Or else try for 1 set of 50 repetitions
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Categories
Abs Core Legs Shoulders Workouts

Best Full Body Strengthening Exercise, Planks

Why Planks?

If you are looking for an 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 are 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.

Steps to perform

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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Categories
Abs Core Workouts

Best Workout for Six Pack Abs, The Crunches

If your goal is a six pack body, then crunches is a definite workout which you should add to your schedule. Crunches specially targets your abdominal muscles specifically and improves the strength of the ab muscles. Also workouts like planks, push ups and glute bridges works on your abs but crunches are directly focusing on the ab muscles.

Not only that, but crunches will also have other benefits too. Some of them can be listed as strengthening abdominal muscles and strengthening core muscles.

Steps to perform

So here are the steps to perform crunches accurately without causing any harm to the spine and other muscles.

  • Lay a mat on the floor and lie on it
  • Bend your knees and keep your feets on the floor with hip width apart
  • Place your hands behind your head and cross the fingers
  • Now pull your ab muscles to up with an inclination of 30 – 40 degrees or until you feel your abs are working
  • Hold that position for few seconds
  • Slowly return to the starting position

If you are a beginner then it will be hard for you at the beginning. So try to do 20 – 30 repetitions on the first day and increase gradually when you feel nothing after covering the relevant number of steps.

If you have done exercises before, try to do 150 repetitions for a 1 set.

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Categories
Abs Workouts

The Best Abs Workouts for Six Packs

Myths about Six-Packs

If you are looking for the best abs workout to tone your abs and get your dreamy six-pack body, we are really sad to say, you cannot have six-packs by just doing only ab workouts nor for 10 minutes nor for 30 minutes. Even if you work out for 2 hours a day, still you cannot have six-packs. The question is why?

The reason is our ab muscles are not visible because of the fat layer on it covering our four or six or eight ab muscles depending on our genes. If you really want six-packs in the usual way, the first thing that you should do is to reduce your body fat percentage into 10% or less. Otherwise, you never be able to tone up the ab muscles without losing the fat layer. 

What to do then…

So the first thing you need to do if you want to get six packs is, to do workouts to lose body fat. The best way to lose body fat is to do HIIT exercises or high-intensity interval training, while following a proper meal plan. Since we have shared the best HIIT workouts and meal plans to lose body fat, we will share the best exercises to emboss your ab muscles while following fat losing exercises and meal plan to tone your abs. Remember doing only these will not be sufficient if your body fat is not less than 10%. So target to do more fat loss exercises. It will only take 15 minutes from your day. Follow the link below to find the best HIIT workouts and here now we will share the best ab exercises to tone your ab muscles and get your dreamy six-pack body.

HIIT WORKOUTS

Abs Exercises

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