Fitness slayer

  1. Planks Begin in the plank position, face down with your forearms and toes on the floor. ... Engage your abdominal muscles, drawing your navel toward your spine. ... Hold this position for 10 seconds. ... 2. Sit-Ups Lie down on your back. Bend your legs and place feet firmly on the ground to stabilize your lower body. Cross your hands to opposite shoulders or place them behind your ears, without pulling on your neck. Curl your upper body all the way up toward your knees. 3. Crunches Lie down on your back. Bend your legs and stabilize your lower body. Cross your hands to opposite shoulders, or place them behind your ears without pulling on your neck. Lift your head and shoulder blades from the ground. ... Lower, returning to your starting point

  1. Hammer Curl Bend at the elbow, lifting the lower arms to pull the weights toward the shoulders. Your upper arms are stationary and the wrists are in line with the forearms. Hold for one second at the top of the movement. Your thumbs will be close to the shoulders and palms facing in, toward the midline of your body. Lower the weights to return to the starting position. 2. Barbell Curl The standing barbell curl is the cornerstone of many bicep building routines. Grasp a barbell or Olympic bar at around shoulder width apart using an underhand grip (palms facing up). Stand straight up, feet together (you may be more comfortable putting one foot back for stability), back straight, and with your arms fully extended. The bar should not be touching your body. Keeping your eyes facing forwards, elbows tucked in at your sides, and your body completely still, slowly curl the bar up. Squeeze your biceps hard at the top of the movement, and then slowly lower it back to the starting positio

  Benefits of Calisthenics  The benefits of calisthenics depend on your fitness level. For beginners who are only able to do 10-12 repetitions at a time, the workout helps build muscle strength. Once you're able to do more reps, calisthenics help increase muscle endurance -- how long you can keep up the exercise. If you're already physically fit and want to increase muscle strength, you can adjust calisthenic exercises for your fitness level. For example, you can add extra weight while you exercise. This could mean wearing a weighted belt to do pull-ups. You can also make exercises harder by changing your body position. Try raising your legs on a platform or a step while you do push-ups. This challenges your muscles more, which helps build strength. Building muscle may give you a leaner appearance, too. Calisthenics may also help make your body more flexible. They can also be good for helping you stick to workouts for a longer time. But in order to get the full benefit, you

 What is Supporter?? A Gym supporter or athletic supporter or jockstrap or jock is nothing but a very thoughtfully designed undergarment for men to support the male genitals during sports or any other strong physical activity. Role of Supporter in Gym?? It is wore to prevent hernia. It is not really required even during a bit heavy lifting. If your core is developed, chances of hernia are very less. Still it is your personal preference Is Supporter   Necessary in Gym?? There is no scientific proof that not wearing a supporter will cause you any harm. This is just a myth. Rather, you should focus on lifting weights with control and proper form. Improper form and ego lifting is what has a higher chance of causing you injury

COMMON FITNESS MYTHS TO AVOID  1. No Pain, No Gain Pain and soreness should not be used to measure whether you’ve had an effective workout. On one hand, it can indicate delayed onset muscle soreness (DOMS). On the other, it could be a sign your muscle tissue has torn. Workouts with repeat movements can actually worsen the tear, resulting in a more serious injury with time. DOMS can last up to 48 hours after you’ve completed a routine and your body eventually adjusts. Yet, if you routinely ignore or push through pain, your muscles regularly feel tight or you’re experiencing mobility issues, you may need to step away or even medical attention address the sensation.  2.   Longer Workouts Are More Meaningful Working out harder doesn’t always mean you’re working out smarter. Spending hours on the treadmill or lifting weights can cause muscle strain or an overuse injury. This also doesn’t factor in poor form or insufficient equipment, which could lead to injury before you reach your goal. A

 Best Healthy Foods for Your Overall Health:- Apples:- Apples are a good source of fiber and vitamin C. They also contain antioxidants, like vitamin E, and polyphenols, contributing to the fruit's numerous health benefits. Bananas:- Bananas offer numerous health benefits. This popular yellow fruit is a good source of potassium and magnesium, which your body uses for nerve and muscle function, as well as to maintain fluid and pH balance ( 2 , 3 ). Oranges:- Oranges are rich in potassium, a nutrient that's crucial. You lose potassium through sweat, which puts you at risk for muscle cramps. Oranges are also about 80% water, so having a few juicy orange slices will keep you hydrated. Eggs:- Regular hens produce good eggs for consumption by everyone, but eggs may be called 'speciality' if they are produced by hens who live free range. Chicken Breast:- Chicken   breast is low in fat and calories but high in  protein . It’s a great source of many nutrients. Oats:-   Very High

                                         What is Pull Up ?? A pull-up is an upper-body strength exercise. The pull-up is a closed-chain movement where the body is suspended by the hands, gripping a bar or other implement at a distance typically wider than shoulder-width, and pulled up. As this happens, the elbows flex and the shoulders adduct and extend to bring the elbows to the torso. Benefits of Pull Up?? Improve grip strength  Improve physical health Challenge your muscles Strengthen the back muscles Strengthen the arm and shoulder muscles How to Do First Pull up?? Step 1: Dead Hang Step 2: Scapular Pull Up Step 3: Negative Pull Up Step 4: Trying to Do 1 Chinup Step 5: Then you'll do pull up after some days 

 What is Anabolic Steroid??  Anabolic steroids are prescription-only medicines that are sometimes taken without medical advice to increase muscle mass and improve athletic performance. What Anabolic Steroids Do?? Anabolic steroids are a group of synthetic drugs. They copy the masculinising effects of the male sex hormone, testosterone. Anabolic steroids are often referred to as a 'performance and image enhancing drug'. Their use includes increasing sporting performance and outcomes. Who Use Anabolic Steroids?? Their use includes increasing sporting performance and outcomes. There are some legitimate medical uses for anabolic steroids. People who misuse anabolic steroids may include athletes, bodybuilders and people who feel they need to look muscular to feel good about themselves. Side Effects of Anabolic Steroids?? Baldness  Acne on Back and Chest Difficult Sleeping Testes Size were decreased  and  size was like peanut Aggression or Depression 

  What is Testosterone  Testosterone is the primary male sex hormone and androgen in males. In humans, testosterone plays a key role in the development of male reproductive tissues such as testicles and prostate, as well as promoting secondary sexual characteristics such as increased muscle and bone mass, and the growth of body hair.  Symptoms of High  Testosterone  There are Some Symptoms of High Testosterone:- Big Adam Apple More Veins High Energy  More Muscle Mass More Semen Increase in Appetite Excessive Hairs on Body Acne on Back Anger Issues Tips to Increase Testosterone Naturally 1.   Exercise and Lift Weight  Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Not only that but it can also boost your testosterone levels. One 2015 study involving men with obesity found that increased physical activity was more beneficial than calorie restriction for increasing testosterone levels 2.  Stay Hydrated Stay Hydrated is a also a way to increase testo

  Increases the power to lift heavy objects With proper hand grippers, the users can expect to lift heavy objects. A firmer grip will allow the users to hold the object for a longer time. Such a grip will require the users to use less force to move the objects. Squzee ball grip strengthening device produces extraordinary results as it helps to evaluate different types of grips. It is possible to track the progress of pinch grip, composite grasp, key pinch, multiple point grip, and more. Increase Muscular Strength Grip strength measures the strength of your hands, fingers, wrists, and forearms. Regular strength training with the grip strengthener can increase your grip strength. This can directly improve pull-focused movements and isometric grip strength performed in the gym, like pull-ups, deadlifts, Farmer's carries, and more. It is shown that grip strength is strongly correlated to total body strength. Light weight & Super Portable The days are long gone when fitness enthusia

  Introduction: In the busy lives we lead, squeezing time in for a workout can be a challenge, and while the idea of getting in a quick workout routine is intimidating to some, that doesn’t have to be the case. Even on your busiest days, fitting in a quick workout can make all the difference in your health and fitness. In this post, we will provide you with a ten-minute full-body routine for a workout that you can do anytime, anywhere, to help keep you on track with your fitness goals.  Warm-Up (2 minutes): Before jumping into your workout, let’s take two minutes to warm up your muscles. By warming up your muscles, you can help prevent injury and improve your performance. Spend your two minutes warming up with dynamic stretches including arm circles, leg swings, and torso twists to get your blood flowing and your joints loose.  Main Workout (8 minutes): For the main workout, we will perform compound exercises which target multiple muscle groups simultaneously, which is more time eff