Last Seen Blogs
ale-la-pazza1
so you think our connection is a kind of miracle?
kingjay03467
Crazythickchickz!
ale-la-pazza1
so you think our connection is a kind of miracle?
triciamejiabaltimore-blog
TriciaMe
miranoirart
Mira Noir
Text
Sculpting Epic Pecs At Home
Who doesn't like looking ripped in a white t-shirt or turning heads at the beach with impressive pecs? We have the best chest exercises you can do at home to transform that chest into a masterpiece you can be proud of. Prepare to sweat as you pump and press your way to building the pecs you've always dreamed of.
EXACTLY WHAT ARE YOUR PECS AND WHAT DO THEY DO?
The chest muscles consist of two different sized muscles the largest is called the musculus pectoralis major. It has a fan-shaped structure and covers the entire front rib area, running from the clavicle and breastbone to the numerus. This guy is responsible for the motor control of the arms and can pull them towards the body and can spread them apart.
Continue reading...
0 notes
Text
PUMPING OUT PULL-UPS TO BUILD YOUR UPPER-BODY
Pull-ups are the ultimate test of upper-body muscular strength. It’s about the toughest bodyweight exercise you can do. If you’re in the Royal Marines, you need to be able to do six perfect pull-ups to keep your job. The hard core guys do them with a dumbbell between their ankles. Of course the effort you put in results in an absolutely shredded chest and upper-body so you get an awesome reward for all that pull-up torture.
Let’s blast those lats and biceps
The pull-up trains almost the entire upper body with a real focus on the lats and biceps. These are the muscle groups that love it when you hit the pull-up bar.
Lats
Large round muscle
Major pecs
Small pecs
Abs
Two-headed upper arm muscle
Upper arm muscle
Hood muscle
Three-headed upper arm muscle
Upper arm spoke muscle
Don’t put off starting pull-ups?
While we know pull-ups are challenging, it doesn’t mean you have to be a super-fit gym junkie before you can get started. You have to start somewhere and there are pull-up machines and lat-pull up towers that are designed to help you graduate over time to full-blown pull-ups.
If you’re trying pull-ups at home. Be persistent. Just completing one is an achievement. If you train with a friend, they can support a lot of your weight, giving you a slight boost up until you get stronger and can complete a pull-up independently. Legend!
What exercises can be done on the pull-up bar?
A pull-up bars are easy-to-use, affordable and practical. As well as the classic pull-up with the wide overhand grip, you can also do chin-ups with the narrow underhand grip. Watch that upper-body widen.
Here are some variations advanced trainers can do :
Windshield wipers
Rowing overhead
Skin the cat
Toes to bar
Front and back levers
Archer pull-up
Muscle up
Pull-up bars are also perfect for ab training and leg raises. Did you know the leg raise is an awesome ab exercise that shouldn’t be missing from any six-pack workout plan.
Pull-up bars are perfect for home workouts
Pull-up bars are inexpensive and space-saving training equipment. Even you live in a small apartment, there’ll be a space for your pull-up bar. If you don’t have a home gym or you travel a lot, then a straight pull-up bar is ideal for you. It can be installed in a door frame quickly, easily and without screws.
If you do have a home gym or workout space, permanently installed pull-up bars are ideal. You’ll find pull-up bars that can be anchored to the ceiling as well as to the wall in the Gorilla Sports shop
*Please not I removed the entire secton about Are chin-ups suitable for women because it is sexist and reflects poorly on the brand.
What does a pull-up training plan look like?
From beginners thrilled at completing their first pull-up to hardcore pull-up pros, you’ve gotta have a plan. Here’s what they look like.
Pull-up training for beginners
As you work your way to nailing your first pull-up, it’s a good idea to add exercises to your workout that also target the areas that will help you become a pull-up master. A good example of this is oblique pull-ups, which can be done with a pull-up bar mounted in the door frame at hip height. This is ideal for beginners because oblique pull-ups are easier than pull-ups yet they train the right muscles to prepare you to eventually pump out pull-ups like a pro.
Pull-up training for advanced users
No matter who you are, pull-ups are a challenge for the most advanced athletes. When regular pull-ups are no longer the holy grail and you need a challenge, try pull-up training with additional weights. Durable dip belts with weight plates secured are ideal for this.
When you hit elite level, you can either challenge yourself with one-armed pull-ups or one of the pull-up variants at your gym. For example, the Archer Pull Up, which is a kind of side pull-up.
Which muscle groups do I train with pull-ups?
The pull-up is a bodyweight exercise that trains almost the entire upper body. The classic pull-up, which is performed with an overhand grip that is a little more than shoulder-width apart, primarily trains the lats and the biceps.
What is the best way to train for pull-ups?
On the way to your first pull-up, it’s a good idea to try related exercises such as oblique pull-ups which target muscles you need for pull-ups. To do these in the home gym, a pull-up bar should be mounted at hip height (e.g. in the door frame).
What exercises can be done on the pull-up bar?
In addition to classic pull-up exercises, there are other variations perfect for advanced athletes
These include:
Windshield wipers
Overhead rowing
Skin the cat
Toes to bar
Front and back levers
Archer Pull Up
Muscle Up
0 notes
Text
LET’S GET THAT BUTT LOOKING BRILLIANT
Buns, bum, booty or backside. Whatever you call it, we all like looking good from behind when we strut our stuff, whether it be in jeans, shorts, a little black dress, bikini or business suit.
Here we’ll give you workouts designed to get your bottom firm which is great not just for appearance, but for the overall wellbeing and strength of your spine, pelvis and hips.
The Glutes
Gluteus maximus, the glutes, are the largest muscle in the body and only the quads are stronger. The middle and smaller gluteal muscles sit under the gluteal muscle. The technical terms are gluteus medius and gluteus minimus. Anatomists refer to this stacked structure as the encapsulation principle. All three muscles work together as a team. Their main functions are hip extension, making it possible for walk upright. They also hold the thigh in position and prevent the upper body from tilting forward. Without gluteus muscles, we wouldn’t be able to align our pelvis.
Training the glutes for the perfect butt?
The best training method for a firmer butt is hypertrophy training, which is all about building bigger, better looking and more defined muscles. But, beginners need to build a strong base and the best way to do that is with strength training. What’s the difference?
Hypertrophy training
With hypertrophy training, you do more sets and reps with less weight intensity. Your break between sets is 1-3 minutes.
Strength training
With strength training you pump out fewer reps in a set but with heavier weights. Your break between sets is 3-5 minutes.
After 6-8 weeks of strength training to build a base, you can switch to hypertrophy training to build bigger, great looking glutes.
⊗ Tip 1: A great guide for setting the right weight for an exercise is if you can still perform the last rep, in a technically correct manner, without becoming extremely short of breath.
⊗ Tip 2 : Only do hypertrophy training when you’ve done 6-8 weeks of solid strength training.
⊗ Tip 3: Don’t just focus on the glutes. You should always aim for balanced, full body workouts.
This equipment will get that butt in great shape
Dumbbells and barbells
Kettlebells
Sandbags
Medicine ball
Fitness bands
Mix it up
We all have our favourite equipment and exercises, but mixing it up brings the best results. The advantage of varying your training with a wide range of equipment is that not only are the main muscles targeted, but also many auxiliary muscles. Depending on what gear you’re using, your body is forced into balancing, which targets different sets of muscles. It’s a win win.
With the following exercises you’ll mainly train the glutes and the front and rear thigh muscles, but many also build the abdominal and back muscles.
BEGINNER TRAINING FOR THE PERFECT BUTT
What exercises do I use to start my glute workout?
1 – Squats with dumbbells, kettlebells, medicine balls or sandbags
Targets all the glute muscles, quads and hamstrings
Place the barbell behind your head on your shoulder. With a dumbbell in each hand and hold them on the side of your body. Grab the kettlebell, sandbag or medicine ball with both hands from below and hold them in front of your chest.
2 – Step up
Targets the glutes, quadsand secondary hamstrings
Hold the barbell behind your head on your shoulder.
Grab a dumbbell in each hand and hold them on the side of your body.
Grap the sandbag, kettlebell or the medicine ball with both hands from below and hold them in front of your chest.
⊗ Execution: For these exercises you need a stable box, a step board, a weight bench or a higher step. A height of 20 to 40cm is ideal. Stand upright and with your back straight in front of the elevation, place one foot on the elevation, press yourself up steadily with this foot and then place the other foot on the elevation. Then descend again. Always alternating the first foot.
Two exercises with the fitness band
3 – Stretched quadruped with a fitness band
Targets the glutes, hamstring and the back extensor
4 – leg curl with fitness band
Targets the glutes, hamstrings, the back extensor and the deep back muscles.
Wrap the fitness band around your right foot and hold the ends with both hands. Stand on the belt with your left foot. Then pull the fband up with your hands, building up a lot of tension. Bend your right foot and then stretch it back and up. Switch feet.
If you’re already in good shape and workout regularly, these exercises are designed for you. You can do both strength endurance training and hypertrophy training with these.
ADVANCED TRAINING FOR THE PERFECT BUTT
1 – Lunges
Targets the glutes, adductors, lats and lateralis and quads.
You can also do this exercise with a barbell, dumbbells, kettlebell, medicine ball and sandbags.
Place the barbell behind your head on your shoulder.
Grab a dumbbell in each hand and hold them on the side of your body.
Grab the kettlebell, medicine ball or sandbag with both hands from below and hold them in front of your chest.
⊗ Execution:
https://web.archive.org/web/20220322012510im_/https://www.maxxus.com.au/muscleandfitness/wp-content/uploads/2021/07/06-KREUZHEBEN-MIT-LANGHANTELN-WORKOUT-PO-B-300x300-1.jpg
2 – Deadlift
Targets the glutes, hamstrings, quads, lats and quads. A barbell is best for this exercise. Stand in front of the barbell with your feet shoulder-width apart and the tips of your feet pointing slightly outwards. Bend your knees with your back straight and cross the barbell with your elbows to the side of the knee. Tensing
3 – Pool lift with fitness band
Targets the glutes, hamstrings, the back extensor and the deep back muscles.
Lie on your back with your knees bent and wrap the fitness band around your right leg below the knee. With your arms beside you, hold the fitness band in each hand. Bending your legs, hold the fitness band so that you are already building up slight tension. Next, lift your pelvis off the floor so a straight line is created between the back of your thigh and back. From this position, lift your right foot off the floor and move your right knee up against the resistance of the fitness band. Hold briefly and lower again without putting your foot back on. Switch feet.
Pro workouts
1 – Hackenschmidt squats with a barbell
Targets glutes, quads, hamstrings, back extensors and the adductors
Hold a barbell about shoulder-width apart on your arms, stretched downwards behind your body. Your legs should be about shoulder-width apart too with your upper body straight and your lower back forming a slightly hollow back. Look straight ahead and tense your abdominal muscles.
Next, lower your buttocks while you bend your upper as much as you can while keeping your balance as you lower the barbell. Make sure your lower back remains in the slightly hollow back position and your abdominal muscles are tight. When the weight plates are almost touching the floor, you have reached the end point of the first phase.
2 – Side lunge with barbell
Targets glutes, quads, adductors and hamstrings
https://web.archive.org/web/20220322012510im_/https://www.maxxus.com.au/muscleandfitness/wp-content/uploads/2021/07/10-KETTLEBELL-SUMO-SQUATS-MIT-KETTLEBELL-WORKOUT-PO-Kopie-300x300-1.jpg
3 – Kettlebell Sumo Squats with sandbag, kettlebell or medicine ball
Targets the glutes, adductors and quads You can do this exercise with a barbell behind your head or with a sufficiently heavy sandbag, kettlebell or medicine ball in front of your chest. Stand more than shoulder width apart, turning your feet 45 degrees outwards. Then bend your knees and bring your buttocks down as far as you can with your back remaining straight. Hold briefly and then come back steadily without stretching your legs completely.
0 notes
Text
BROCCOLI POWER SHAKE
Broccoli not only detoxifies the body, it also helps with weight loss. It melts your belly fat, ensures beautiful skin and is rich in fiber and vitamins. 100 grams of broccoli have 3.5 grams of protein in their raw state. Then why not just include it in a delicious protein shake?
Our recipe for a nutritious protein shake (1 serving):
80 g broccoli florets
1/2 lemon (without peel)
1 small piece of ginger
1 teaspoon of linseed oil
35 g Whey Protein Vanilla from Gorilla Sports
1 g turmeric or cinnamon
5-10 g psyllium husks 99% pure
150 ml still water or tap water
Put all ingredients in a blender and mix well for about 1 minute. The Broccoli Power Shake is ready.
0 notes
Text
BLASTING THOSE BICEPS
HOW TO GET BUFFED BICEPS?
The biceps, along with the pecs and abs, are the muscles we want to sculpt into peak condition the most. We all want to look great at the beach or ripped in a tight white t-shirt. If you want big arms, do a biceps curl. If you want even bigger arms, do different kinds of curls. We’ll tell you how to do them here
The 6 killer curls for epic biceps
Cable curls
Hammer curls
Concentration Curls
Reverse curls
Dumbbell curls on the incline bench
Barbell curls
Continue reading...
0 notes
Text
THE BEST DUMBBELL EXERCISES TO GET BUFFED
Did you know that in ancient times, athletes, fighters and gladiators used dumbbells to strengthen their bodies? Dumbbells were even a part of Olympic events.
Today, dumbbell training is designed to build up muscles and strength. The main difference between working out on machines and working out with dumbbells is that you can target muscles in isolation with dumbbells. There are also lots of auxiliary muscles used in most dumbbell exercises. Using dumbbells is the only way to keep your body, especially your torso, stable and that is exactly what makes dumbbell exercises so effective.
If you want to target certain muscles, you can’t avoid weight training. We’ll show you effective dumbbell exercises to get your body in awesome shape! Whether you’re a beginner, advanced or professional, we have the dumbbell exercises that will make sure you get amazing results.
Continue reading...
1 note
·
View note
Text
APPLE AND CRANBERRY MULLED WINE
Enjoy Christmas time with mulled wine, but still go without alcohol? Yes, it works – with the alcohol-free and delicious apple-cranberry mulled wine!
Ingredients:
0.5 l apple juice clear
0.5 l of cranberry juice
3 organic oranges
1 organic apple
100 g fresh cranberries
2 cinnamon sticks
4 cloves
2 tbsp honey
Preparation:
Put apple and cranberry juice together in a large saucepan and mix with honey.
Squeeze fresh juice from the oranges. Add this with the cranberries, cinnamon sticks and cloves to the pot.
Heat everything slowly for about 30 minutes.
Just before the end of the cooking time, add 2 thin apple slices and let them steep.
0 notes
Text
TOTALLY KILL IT WITH KETTLEBELL EXERCISES AT HOME
The Kettlebell is up there with dumbbells and barbells when it comes essential equipment that will shred that body into shape. In a small space at home, kettlebell exercises give you a highly effective full body workout. A kettlebell workout also improves coordination and activates a range of muscle groups in a short time. Even a 20-minute exercise program at home burns more than 300 calories.
From Russia with love, sweat and tears
The kettlebell is a ball with a flattened bottom and a handle. It probably originally came from Russia, where it was mainly used for circus performances. The military later recognized the benefits of the kettlebell. It is still an integral part of training in many special units worldwide. Security personnel, martial arts and strength athletes also keep fit with the kettlebell. For several years now, the kettle ball has been an essential piece of training equipment in gyms all around the world. It’s guaranteed to bring out your best in a crushing session.
Continue reading...
0 notes
Text
HOMEMADE BURGERS
Enjoy a juicy and delicious burger without a guilty conscience – is that possible? Yes, quite simply with a homemade fresh burger. There are no limits to the variety of flavors. Whether with a meat, fish or vegetarian patty, in a low-carb avocado bun, in a rye or classic sesame bun.
What is important is the mix of the individual ingredients and the choice of side dish. It is best to make the meatball yourself, as the finished versions often contain unhealthy additives and hidden calories, and add lots of fresh vegetables. You can also swap mayonnaise for cottage cheese or guacamole and choose healthy sweet potato fries from the oven instead of normal fries.
Here are some delicious burger inspirations:
Chicken burger on bed of lettuce
Vegetarian chickpea burger with rye bun
Low-carb avocado burger with salmon
0 notes
Text
LET’S GET THAT BUTT LOOKING BRILLIANT
Buns, bum, booty or backside. Whatever you call it, we all like looking good from behind when we strut our stuff, whether it be in jeans, shorts, a little black dress, bikini or business suit.
Here we’ll give you workouts designed to get your bottom firm which is great not just for appearance, but for the overall wellbeing and strength of your spine, pelvis and hips.
This equipment will get that butt in great shape
Dumbbells and barbells
Kettlebells
Sandbags
Medicine ball
Fitness bands
0 notes
Text
BEST GYMEX EQUIPMENT FOR YOUR HOME GYM
It is undoubtedly better to have a home gym for a lot of reasons with convenience on top of that list. With a home gym you can workout whenever you want to, listen to any kind of music you like and you don’t have to worry about travel time to the gym. However building a home gym is no easy feat.
Few things you will have to consider is the space, your budget and what type of exercise you plan on doing based on your fitness goals. This list of gym equipment from GYMEX will help you get started with building a home gym, and you can add more equipment along the way.
Continue reading...
0 notes
Text
A STRONG & HEALTHY HACK: THE BEST BACK TRAINING FOR HOME
A strong & healthy back: the best back training for home
Back problems are one of the most common health issues. And it’s not just older people who are affected. Why are bad backs so widespread? One reason is weak or deteriorating back muscles. That’s why it’s so important to make targeted back training a regular part of your workout repertoire. It may not be as sexy as a ripped six-pack or sculpted pecs, but a strong back can save you a lot of misery down the track.
Strong backs for superior performance and appearance
Your back is the main support structure for your entire body. When you strengthen your back muscles the benefits are remarkable. A healthy back means a stable and strong spine which makes hitting those health and fitness goals even easier. The classic V-shape so many of us strive for is mainly achieved through targeted back, training which is another awesome reason to put your back into back training.
Which muscles are in the back?
The human back is made up of a number of muscle groups, but when planning back training, a distinction is usually made between the lower and upper back muscles. The lower back muscles flank the spine, especially in the lower part of the back, and are known as long back extensor muscles (muscle erector spinae ).
Further above, the broad back muscle (Musculus latissimus dorsi) is probably the most well-knows back muscle. For the athletic V-shape in the upper body, targeting the broad back muscles is key.
Build a strong back with simple equipment
You don’t need complex gym equipment to strengthen your back. There’s a range of effective exercises targeting key back muscles you can do with free weights such as dumbbells. In some cases, training with free weights results is more effective than training on machines. In fact, some of the best exercises don’t use any equipment at all. Bodyweight exercises such as the forearm support or plank are brilliant for your back.
THE BEST EXERCISES FOR SCULPTING A BRILLIANT UPPER BODY
There are fantastic back exercises you can do at home for every goal and every age. The right training technique plays a decisive role in achieving maximum training results. For example, if you work out with a weight that is too heavy, your full range of motion (ROM) is restricted, so your training is not as effective. Sports science studies achieving full ROM, by using correct weights, leads to greater muscle damage (microtraumas), which are essential to muscle building.
Continue reading...
0 notes
Text
PUT BACK TRAINING FRONT AND CENTRE
Back exercises not only sculpt that awesome V-shape. They’re the best way to combat back pain and injuries. Your back is a complex set of ligaments, bone and muscle. The whole thing is held together and set in motion by 224 ligaments and 143 back muscles. We’ve developed training routines to cover the whole range of levels whether you’re a beginner or seasoned gym rat. We’ll show you here how best to train these 143 power packs at home.
Which muscles make a strong back?
The muscles around the spine can be roughly divided into three layers
The top layer is directly under the skin which makes the muscles easier to target in your training routines. The dominant muscles of the top layer are the like erector spinae, latissimus dorsi and teres major.
2. The middle layer includes individual muscle bundles that fan-shape from vertebral body to vertebral body. These include the serratus muscle and the rhomboid muscle.
3. The lower layer consists of short and strong muscles that pull straight, obliquely or diagonally. These include the multifidus, quadratus lumborum and semispinalis thoraces. They constantly balance your body without you noticing anything. For a strong and healthy back, it’s important to train all three shifts. Please note that the abdominal muscles are also important because they take on the support function in many everyday movements. That is why abdominal exercises should be part of any sensible back workout.
Continue reading...
0 notes
Text
FRUITY PROTEIN SHAKE WITH BLACKBERRIES
Low Calorie Vitamin Shake
Eliminate fruit from everyday enjoyment because of the high fructose content? No way – blackberries are low-calorie berries and can be incorporated into the meal plan with just 40 calories per 100 grams. In comparison: bananas contain around 89 calories per 100 grams.
So if you follow a low-calorie diet, you can enjoy the delicious vanilla protein shake with blackberries to the fullest. The protein shake also ensures that you consume a lot of vitamin C, because blackberries have an even higher vitamin C content than apples. In addition to important vitamins, blackberries also contain healthy minerals such as magnesium, calcium and potassium. These three minerals have a positive effect on your bone and energy metabolism.
What are you waiting for? Put the ingredients below on your shopping list and try the delicious shake.
Ingredients (4 servings of 250ml):
250 g fresh, washed blackberries
800 ml rice milk
Juice of one orange
1 tbsp chia seeds
30 g protein powder (vanilla flavor) from Gorilla Sports
Preparation: 5 minutes
Mix the chia seeds in a blender for 5 seconds and then add the blackberries, orange juice and egg white powder. Then you add the milk. Mix all ingredients together for 30 seconds. Now pour into 4 glasses and enjoy!
Nutritional values per serving
Calories: 170 kcal
Carbohydrates: 28 g
Protein: 6 g
Fat: 3 g
1 note
·
View note
Text
ENERGY BALLS
The so-called “Energy Balls” prove that healthy eating and snacking do not have to be mutually exclusive. The small balls are ideal as an ideal power snack before and after a workout or for in between. Due to the high protein and energy content, the empty stores are quickly replenished and, thanks to the sweetness of the dried fruits, the cravings are satisfied.
The basic recipe for 15 balls is simple: mix 100 g nuts (e.g. walnuts, almonds, cashews) with 200 g dried fruits (e.g. dates, figs, apricots) in a mixer and shape into praline-sized balls. If desired, turn in toppings (e.g. desiccated coconut, amaranth, oat flakes) and cool for approx. 1 hour before consumption.
0 notes
Text
LET’S RIP THOSE PECS AND TRICEPS WITH PUSHUPS
The pushup is legendary. From raw beginners to SAS soldiers and world champion boxers, the pushup is part of every training program no matter your level. The classic pushup primarily targets these muscles:
chest muscles, or pectorals
shoulders, or deltoids
back of your arms, or triceps
abdominals
the ‘wing’ muscles directly under your armpit, called the serratus anterior
It’s all in your hands
Please note that the position of your hands on the ground determines which muscle groups are targeted.
Narrow pushups
These are executed with your hands closer together and they target your chest and triceps.
Wide pushups
You do these with your hands further apart, targeting your chest and shoulders. These are ideal for beginners.
Continue reading...
0 notes
Text
PUT BACK TRAINING FRONT AND CENTRE
Back exercises not only sculpt that awesome V-shape. They’re the best way to combat back pain and injuries. Your back is a complex set of ligaments, bone and muscle. The whole thing is held together and set in motion by 224 ligaments and 143 back muscles. We’ve developed training routines to cover the whole range of levels whether you’re a beginner or seasoned gym rat. We’ll show you here how best to train these 143 power packs at home.
Which muscles make a strong back?
The muscles around the spine can be roughly divided into three layers
The top layer is directly under the skin which makes the muscles easier to target in your training routines. The dominant muscles of the top layer are the like erector spinae, latissimus dorsi and teres major.
2. The middle layer includes individual muscle bundles that fan-shape from vertebral body to vertebral body. These include the serratus muscle and the rhomboid muscle.
3. The lower layer consists of short and strong muscles that pull straight, obliquely or diagonally. These include the multifidus, quadratus lumborum and semispinalis thoraces. They constantly balance your body without you noticing anything. For a strong and healthy back, it’s important to train all three shifts. Please note that the abdominal muscles are also important because they take on the support function in many everyday movements. That is why abdominal exercises should be part of any sensible back workout.
Continue reading...
#gym#health & fitness#fitness#gymmotivation#gym life#healthblr#healthy eating#fitblr#gymexau#bodybuilding#workout#nutrition#equipment#gym equipment#triceps#shredding
1 note
·
View note