Superb Exercises To Help Improve UR Flexibility!
Stretching exercises help you improve your flexibility. These exercises also help to increase joint mobility and are essential to execute other exercises properly as well. So flexibility exercises are important for maintaining good joint health. Also, the more flexible the body is, the lesser the chances of getting injured. However, a proper warm-up session is needed before starting any stretching exercise. Superb Exercises To Help Improve UR Flexibility! UR Stretching exercises help you improve your flexibility. These exercises also help to increase joint mobility and are essential to execute other exercises properly as well. So flexibility exercises are important for maintaining good joint health. Also, the more flexible the body is, the lesser the chances of getting injured. However, a proper warm-up session is needed before starting any stretching exercise. Strectches To Help You Become More Flexible Chest & shoulders: You can start this exercise by kneeling down or by standing. Grasp your hands behind UR back. Keep your arms straight and lift your hands as high as you can. While doing so, simultaneously bend down towards your knees from your waist and hold as long as you can. Triceps: Place your left hand behind your back on the spine, over your shoulder making a ‘V’ shape. Place your right hand on UR left elbow and push it gently downwards as you slide your left hand down along the spine to the extent you could and hold it there for as long as you can. Repeat with the other arm. Glutes: Stretch your lower body, first by sitting on the floor. Now, lift UR left leg and place it over UR right leg (on the knee). Ensure your back is straight and lean a bit forward to intensify the stretch. Maintain this position for 20 seconds and continue with the next side. Adductor: Stand up and spread your legs double the width of UR shoulder width. Shift your weight to UR right leg, bend your right knee, and push your hips back as if you’re going to sit down.Go down as low as possible while keeping your left leg straight.You will fell the stretch in your left inner thigh. Keep your chest up and your weight on your right leg. Breathe deeply and hold for 10 to 20 seconds before returning to the starting position. Switch to the other side. There are certain guidelines you should adhere to when following a flexibility programme: Before embarking on an exercise don’t forget to go through a proper warm-up. While stretching ensure you don’t experience any discomfort. The tightness you feel should lessen as you hold the stretch. Breathe out while doing a stretch and do not hold your breath! Maintain the stretch for 10 to 30 seconds. If stiffness or pain occurs while stretching, stop. Shake out UR limbs in between stretches and try to complete two-three stretches before starting the next exercise.
Stretching exercises help you improve your flexibility. These exercises also help to increase joint mobility and are essential to execute…
5 Ultimate Workouts That Need No Equipment!
If you’re dreaming of a slim and trim body, you don’t always need an expensive gym membership or some fancy equipment. It can also be achieved by utilizing your own body weight! There are tons of home workouts that can give you positive results without any equipment. Listed here are some of the most effective workouts you can do just about anywhere! 5 Ultimate Workouts That Need No Equipment! K.Vijay Simha Bachelor in Physiotherapy, Exercise Scientist, Exercise Rehabilitation Specialist If you’re dreaming of a slim and trim body, you don’t always need an expensive gym membership or some fancy equipment. It can also be achieved by utilizing your own body weight! There are tons of home workouts that can give you positive results without any equipment. Listed here are some of the most effective workouts you can do just about anywhere! Running/Walking Focussing on cardio makes your body transform and it is not expensive too. You just need a good pair of running shoes and the willpower to run! While you are doing cardio, the maximum benefit you can gain is by pulling your navel into the core. For the newbies, you can try walking at a brisk pace or running for 15 to 30 minutes. Keep adding 5 to 10 more minutes at the end of every week. Squats Apart from working on your leg muscles, squatting is helpful for developing your core strength and stability along with upper and lower body strength. Once you perfect your form, you can move to more difficult versions over time. Push-ups A push-up is considered to be an ideal muscle-building exercise that works on UR chest, shoulders, and triceps. As you gain strength, you can progress from classic to different push-ups like elevated or decline push-ups that put more emphasis on UR shoulders, upper chest, lower chest and triceps. Crunches Crunches are helpful to tone UR mid-section. Along with other exercises, you can include crunches to develop core strength which is crucial for overall body strength and balance. Lunges Lunges work on some hard-to-reach muscles of the thighs. It’s also an ideal exercise to build lower body strength. Variation in UR exercise routine is important. Daily exercise is recommended for healthy living but when you repeat the same exercises day in and day out for a certain period, workouts become monotonous. If there is no variation in UR workouts, your body will reach the plateau stage sooner. Adding variety to your workout regimen brings changes in your strength and endurance levels which helps you to get closer to your fitness goals. Moreover, mixing different workout programmes helps you to understand the strength and weaknesses of UR body. Trying different workouts also adds fun to your workout sessions and helps you to stay motivated towards your fitness goals.
If you’re dreaming of a slim and trim body, you don’t always need an expensive gym membership or some fancy…
Five Ways To Train UR Brain During COVID-19 Lockdown
COVID-19 has pushed us back against the wall with the unprecedented lockdowns throughout the world. We are surely trying to live with this novel coronavirus in every way possible. And with things are opening up in due course. While we are all waiting to go back to normal, our brain has been kind of redundant in the past 2-3 months. The unprecedented changes in our lifestyle due to this lockdown, we need to train our brains to improve cognitive and social skills. Learning new skills, setting new goals and challenges for the brain are part of the training to keep our minds functional. Here are the top 5 ways in which you can train your brain for a more cognitively active lifestyle. Diversity is the key. Our activities in daily life rely on several brain or cognitive functions. They include memory, language, planning and speed of processing, among other things. Different types of activities allow us to train our brain do learn more thinking skills. Doing crosswords puzzles, for instance, maybe a great way to teach language and short-term memory. Set smart goals When you are sitting inactive at home, the best way to get back on track is to set goals. But don't set the bar too high. Instead, look to monitor your small goals. When you are done with one part and want to move forward, revise them and aim for a bit higher. Your goal should be about doing a new task in defined time or even achieving a higher difficulty level in a set timeframe. Brain workouts Brain workouts are a great way to train your grey matter. Research has shown that it isn't compulsory to exercise the brain every day. Instead, doing a 'brain workout' session of 30-60 minutes in a week is a great way to keep going. After you've completed the task, try to use these newly-learned skills in your daily activities. This will help you transfer the gains of the brain workout into your day-to-day operations. Overcoming challenges Always remember that the more challenging the activity, the more chances of sharpening your cognitive ability. It might happen with you that you will not be able to conquer the set goals. It can be either because of setting the bar too high or things going beyond your control. It is in these times that you will have to overcome the obstacles by planning meticulously instead of giving up. Better together Ever heard of the phrase two heads are better than one? Well, it works great in the gym for you, right? Try that when you are doing cognitive training. It will not only be more enjoyable but may also increase our level of effort. It will also help you overcome boredom. Not in the mood to do it with face to face? Try going on video calls with your friends and train together.
COVID-19 has pushed us back against the wall with the unprecedented lockdowns throughout the world. We are surely trying to…
5 Latest Quarantine Workouts
Some of the things I’ve noticed as a current trend is people are going to online resources a lot more. So people are going online and using technology to either work with their trainers or find different classes that they want to do in terms of fitness. I’ve recently picked up practicing the steel mace which is a very ancient tool – like a long pole with a heavy ball towards the end of it and because of the difference of leverage points with this tool - a huge swing and momentum is created which UR body has to learn to navigate. I feel the number one thing that people are looking for is body weight exercises within the home. It is probably the most sought after trend right now! People are also now looking to train in a small environment as lots of us are at home. So they want to know things like ‘how to get a workout in a bedroom or hotel room or the ‘top tools you can use at your home.’ So now backpacks are used by putting books in the backpacks. Water bottles are used as small hand weights and thermos mugs are used as foam rollers – so there’s lots of ways to get creative! Currently, there’s also a big focus on mobility work. For instance, there’s stick mobility. It helps the body get into different positions to help deal with different mobility issues – it’s very valuable and very important. I use the videos online but I also try to come up with some of my own moves.
Some of the things I’ve noticed as a current trend is people are going to online resources a lot more….