Fitness | Pump and Burn with Jay

Posts

Showing posts from October, 2020

Best workouts to strengthen legs

- October 23, 2020

T here is an extremely wide range of exercises for every muscle group. You can find dozens of leg workouts which will help you achieve your fitness goal. However, some of them are more popular and are highly effective. Below you can see a list of the three most common and efficient exercises that will target your entire lower body: 1. Squats. Refer to this link to get more knowledge about squats. Squats and its major types in Gym This is a standard exercise for your lower body. If you are a beginner, you need no equipment. If you have some experience in working out, you can take a barbell or dumbbells for the better effect. Start with your feet a little wider than hip-width. Turn your toes slightly outwards and keep your hands by your sides. Keep your back straight. Engage your abs and core muscles to support your spine. Now you should lower your body, shifting your hips backwards and bending your knees until your thighs are parallel to the floor. Make sure you don’t move y...

Importance of leg exercise.

- October 23, 2020

While going to gym, everyone wants to build muscle and want to gain a good physique. So, many of them choose dumbbells, bench press, push ups etc as their major workout routine. But not many knows the importance of leg exercise. Leg exercise is one of the major exercise for anyone who wants to get a good physique. Daily activities such as walking, going up steps, squatting, or bending and carrying heavy loads all require the muscles in your lower body to work together to perform these essential tasks. When your leg muscles are weak, or not performing at their best, your daily activity, as well as your physical fitness, can take a major hit. The benefits of leg workouts for your body 1. You engage your major muscle groups and get cardiovascular load. 2. Stronger legs contribute to the better performance of other types of exercises. 3. Leg workouts contribute to your weight loss. 4. This type of exercises helps you avoid lower back pain. 5. Such training sessions he...

Squats and its major types in Gym

- October 23, 2020

The squat is probably the best all-round, compound exercise for developing muscle and strength in the lower body. The squat develops the muscles of the front of the leg and the butt mostly, but different foot positions and depth of squat can invoke other leg muscles as well such as the hamstrings at the back of the upper leg and the abductors and gracilis along the inside of the upper legs. Always observe good form and safety measures when squatting (or any other weights exercise). Squats can be performed with barbells, dumbbells, Smith machine, kettlebells, plates, and with different leg positions, with one or two legs, to the ground or halfway, with bodyweight only, and with various schemes for sets and repetitions. 1. Barbell front squat (barbell in front) 2. Barbell back squat (barbell at rear on traps) 3. Dumbbell squat (at sides. chest or on shoulders) 4. Dumbbell lunge 5. Single leg squat 6. Split squat (one leg forward, one back) 7. One-leg sp...

Benefits of Bench Press

- October 15, 2020

Some major benefits could be :- Benefit 1: Upper Body Strength Benefit 2: Increased Bone Health Benefit 3: Increased Pushing Power Benefit 4: Joint Health Benefit 5: Look & Feel Better Bench presses are an exercise that can be used to tone the muscles of the upper body, including the pectorals, arms, and shoulders. Depending on your goals, there are different variations of bench presses that work slightly different muscles, too. For example, a narrower grip bench press also works the triceps and forearms. Other benefits Trusted Source of adding bench presses to your weight-training regimen include increasing upper body strength, improving muscular endurance, and even preparing your upper body to do movements like pushups . They also can be an effective strengthening exercise for sports like sprinting, hockey, and football. If you have any questions or comments about what I talked about here today, simply message or leave a comment below and I will get b...

What is bench press and its types.

- October 14, 2020

A bench press is actually a fairly simple exercise, simple yet hard. It involves lying down in a supine position, or in other words, flat on your back, usually on a bench, hence the name bench press. This is actually one of the three exercises which powerlifters engage in . It involves lying on your back and pressing a certain amount of weight vertically upwards from your chest until your arms are extended. Usually, a barbell is used to hold the weight, but dumbbells can also be used . The barbell is often preferred because it can hold a lot of weight and is also more stable than using individual dumbbells. Each bench press variation works slightly different muscle groups. Variations include: Traditional bench press. This exercise is done lying down on a flat bench and pressing a barbell up and down at chest height. It works the pectoral muscles, shoulders, and arms. Incline bench press. For this variation, the front of the bench...

Home Exercise Equipment

- October 13, 2020

Exercise doesn't have to be done at the gym. You can work out in the comfort of your own home. And with calesthenic-type exercises such as squats, lunges, pushups, and sit-ups, you can use the resistance of your own weight to condition your body. To boost your strength and aerobic capacity, you may also want to invest in some home exercise equipment. Some popular home exercise items are: Treadmill . This best-selling piece of equipment is great for cardiovascular exercise. I recommends starting out walking at a low intensity for 30 minutes and applying the talk test. Depending on how you do, adjust the intensity, incline, and/or time accordingly. Free weights . Barbells and dumbbells make up this category of strength-training equipment. Dumbbells are recommended for beginners. I suggests you purchasing an 18 pound adjustable dumbbell set, which can be adjusted in 3 pound increments. Other strength training equipment . This includes weight stacks (plates...

Sample Workouts for Beginners

- October 12, 2020

Before beginning any fitness routine, it's important to warm up, then do some light stretching. Save the bulk of the stretching for after the workout. Once you're warmed up, experts recommend three different types of exercise for overall physical fitness: cardiovascular activity, strength conditioning, and flexibility training. These don't all have to be done at once, but doing each on a regular basis will result in balanced fitness. Cardiovascular activity . Start by doing an aerobic activity, like walking or running, for a sustained 20-30 minutes, four to five times a week, says Bryant. To ensure you're working at an optimum level, try the "talk test": Make sure you can carry on a basic level of conversation without being too winded. But if you can easily sing a song, you're not working hard enough. Strength conditioning . Start by doing one set of exercises targeting each of the major muscle groups. Bryant suggests using a weight at which you can comf...

Fitness Definations

- October 12, 2020

If you are beginner and went to gym for the first time, then you would gonna hit with some of the fascinated words which are commonly used and also essential for your training as a trainer or a student. Even long-term exercisers may have misconceptions about exactly what some fitness terms mean. Here are some definition of words and phrases you're likely to encounter: Aerobic/cardiovascular activity . These are exercises that are strenuous enough to temporarily speed up your breathing and heart rate. Running, cycling, walking, swimming , and dancing fall in this category. Maximum Heart Rate is based on the person's age. An estimate of a person's maximum age-related heart rate can be obtained by subtracting the person's age from 220. Flexibility training or stretching . This type of workout enhances the range of motion of joints. Age and inactivity tend to cause muscles, tendons, and ligaments to shorten over time. Contrary to p...

5 Fitness Influencers/Coaches you can follow, in India .

- October 05, 2020

“ Fitness is not a choice anymore, but a lifestyle “ Getting fit is became a craze nowadays. Especially in youth , it has became a lifestyle. Every one wants to get fit and want to build a good muscular body. But not everybody haves a proper knowledge to build up a good physic and a proper balanced body. So, here are some fitness influencers or coaches whom you should follow(in India). And the influncers or coaches which I am going to mention do provide their honest knowledge and do not do any paid promotion which can led to distraction to the beginners. Let's begin...... 5. Tarun Gill Click here to follow his youtube channel. Tarun Gill is India's leading fitness marketing expert with a following of more than 1 million. He is also the Founder of TG Talks Media, India's biggest fitness media platform. He is a graduate from St Stephens College Delhi . He also holds a Master's degree in Marketing Management and Journalism. After ...