Author: AlOn

The deadlift is a great way to build strong legs and butt. 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. Make deadlifts part of your strength-training exercises designed to grow muscle and functional fitness. How to Perform a Deadlift Select…

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, in the use of a walking pad is an easy way to increase your movement during a workday. It can also help with weight loss efforts, since it increases your level of everyday activity and calorie burn. However, it should still be accompanied by moderate to vigorous physical activity. Quieter and more compact than fitness treadmills, the best walking pads should still deliver similar sturdiness and ease of use to…

You’ve probably heard that you should walk 10,000 steps per day for fitness and weight loss — but how many miles is 10,000 steps, and why is that number important? Initially, this concept of walking approximately 5 miles originated as a way to get people to move more. But now, scholars are looking into whether it’s a useful goal. 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. In fact, one study of steps per day and weight showed…

A hammer curl is a variation of the biceps curl and targets muscles in the upper and lower arm. While this exercise is almost always performed with a dumbbell, you’re capable with cables or bands. Hammer curls are a great addition to your upper-body strength routine. 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 hands facing the thighs, thumbs facing forward, and shoulders relaxed. Bend at…

Use charts and calculators to track calories by distance, time, or steps walked Walking is an excellent form of exercise to build strong legs and healthy joints while also burning calories. Many people who start a programme for walking like to track their progress as they build mileage and increase their fitness levels. Understanding your distance and calories burned while walking can help you achieve your goals. 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.…

Some nutrition experts call the avocado a superfood. This tasty 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. 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, however, if you’re limiting your consumption of fat and calories, you may decide to consume avocados in moderation.  Avocado Nutrition Facts and Health Benefits Avocado Nutrition Facts One-half of an avocado (100g) provides 160…

The pulldown exercise works the back muscles and is performed at a workstation with adjustable resistance, usually plates. While seated, you pull a hanging bar toward you to reach chin level, then let it go once more with control for one repetition. This exercise can be done as part of an upper-body strength workout. How to Do a Lat Pulldown Sit comfortably on the pulldown seat, keeping your feet flat on the ground. Check the height of the bar. You may need to adjust the bar height by shortening or lengthening the chain or cable that supports the bar or…

The incline dumbbell press is a free weight training designed to target the chest, shoulders, and triceps, independently hitting each the body’s side. 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 in 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 Dumbbell Press: Techniques, Benefits, Variations The incline dumbbell press is designed to increase chest…

The Bulgarian split squat is a version of a single-leg squat where the back leg is elevated on a bench or a 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, boosting the central and upper body engagement required to maintain proper form. 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 a good idea to include it toward the beginning of a workout, perhaps after…

If you want to build stronger glutes, you’ll want to do exercises and activities that target those muscles. The “glutes” are actually three different muscles—the gluteus maximus (the largest muscle), the gluteus medius, and the gluteus minimus. Read on for 7 moves to try that will create your own butt. What Are Glutes? The location of the glute muscles under the fatty tissue of your buttocks. They consist of three muscles including the gluteus maximus, gluteus medius, and gluteus minimus. Your glutes are large, powerful muscles that help you walk, run, sit, stand, and many other movements. You can increase the…