A variation of the single-leg squat called the Bulgarian split squat involves elevating the back leg on a bench or sturdy chair. As a unilateral squat, the exercise focuses more on the quadriceps than similar lower-body compound movements. It also requires a lot of balance and coordination, increasing the core and upper body engagement required to maintain proper form. How to Do a Bulgarian Split Squat: Proper Form, Variations, and Common Mistakes The Bulgarian split squat is a great movement to add to a lower-body strength or total-body workout routine. Due to the compound, balance-focused nature of the movement, it’s…
Author: Rock
A dumbbell push at an incline is a free weight workout that works the chest, shoulders, and triceps, independently hitting each side of the body. This exercise is a great way to focus on and define your upper-chest muscles. Unlike the more traditional flat bench press, the incline press shifts the movement’s focus to the upper portion of the pectoral muscle groups and the front of the shoulder. This allows for more significant hypertrophy (muscle growth) of the upper chest when the exercise is performed regularly. How to Incline a Dumbbell Press: Methods, Advantages, Adjustments The incline dumbbell press is…
The pulldown exercise, which is done at a workstation with adjustable resistance, targets the back muscles, usually plates. How to Do a Lat Pulldown: Proper Form, Variations, and Common Mistakes While seated, you pull a hanging bar toward you to reach chin level, then release it back up with control for one repetition. You can include this exercise in a strength-training program for your upper body. How to Do a Lat Pulldown Sit comfortably on the pulldown seat, with your feet flat on the floor. Check the height of the bar. You may need to adjust the bar height by…
Avocados are referred to as superfoods by certain dietitians. This flavorful fruit provides health benefits, such as cholesterol and blood sugar management, because it is a good source of fiber. But when you look at avocado nutrition, you might be surprised. Avocado Nutrition Facts and Health Benefits Not only are avocado calories high, but most of the calories come from fat. So should you include this fruit in a healthy, balanced diet? Many people do, but if you’re watching your calorie and fat intake, You may choose to eat avocados sparingly. Avocado Nutrition Facts One-half of an avocado (100g) provides 160…
Walking is a fantastic way to burn calories and develop strong legs and healthy joints. Many people who start a walking program like to track their progress as they build mileage and increase their fitness levels. How to Count and Track Calories Burned Walking Knowing how far you can walk and how many calories you burn while doing so will help you reach your objectives.. Read on to learn how to best track your efforts with calorie guides and calculators. How to Track Calories Burned While Walking You can measure calories burned while walking using different types of data. For…
The hammer curl is a substitute for the biceps curl that targets the upper and lower arm muscles. While this exercise is almost always performed with a dumbbell, you can do it with cables or bands. Hammer curls are a great addition to your upper-body strength routine. Hammer Curls: Learn Proper Form to Maximize Your Results How to Do Hammer Curls Stand with your legs straight (but not stiff or locked) and knees aligned under the hips. Your arms are at your side with a dumbbell in each hand, the weights resting next to the outer thigh. With your shoulders…
Most likely, you’ve heard that walking 10,000 steps a day will help you lose weight and stay in shape. But how many kilometers are in 10,000 steps, and why is that amount significant? Initially, this concept of walking approximately 5 miles originated as a way to get people to move more. But today, academics are looking into whether this is a good goal. Should You Walk 10,000 Steps Per Day for Weight Loss? So far, studies show that 10,000 steps per day isn’t a magic number, but it is a good indicator of how much activity a person is achieving in a day.…
These sturdy and compact picks will help you meet your step count goals If your job requires a lot of time sitting at a desk, there’s a good chance you have difficulty reaching your daily step goal. Fortunately, using a walking pad is an easy way to increase your movement during a workday. It can also help with weight loss efforts, since it bumps up your daily activity level and calorie burn.12 However, it should still be accompanied by moderate to vigorous physical activity. Quieter and more compact than fitness treadmills, To enable you to walk comfortably and safely, the best walking pads should nevertheless offer comparable…
A wonderful exercise for developing strong legs and butt is the deadlift. In a deadlift, you lift weight from the ground to thigh level using primarily your leg and hip muscles, but with the assistance of most of the large muscle groups of your body. The deadlift is usually performed with a bar and plates or a fixed barbell, but you can do it with dumbbells. It is a specialty of powerlifters that you shouldn’t ignore in general fitness training. Include deadlifts in your strength training regimen to increase muscular mass and functional fitness. Deadlifts: Proper Form, Variations, and Common…
The tricep pushdown is one of the best exercises for triceps development. While the versatile upper-body workout is usually done on a cable machine (a fixture at most gyms),You may also do a version of the routine at home or on the go with a resistance band. Are You Doing Correct Tricep Pushdowns? How to Do Tricep Pushdowns Turn to face the tricep pushdown cable machine and use an overhand grip to grab the horizontal cable bar or rope attachment, depending on the machine at your gym. Adjust the bar or rope grips to about chest level. To start, use…