Triceps exercises

                   Triceps exercises

      The Best Triceps Exercises For All Levels Of Gym-Goer

 The triceps make up the majority of the muscle mass in your upper arms, which means if you’re chasing sleeve-busting muscles, you need to be doing triceps exercises regularly.

The plan is simple: it’s a six-move workout made up of three supersets. Do the moves in order, sticking to the sets, reps, tempo and rest periods.....

                                        

                     1-Triceps press- down

                    2- Bench Dips

                    3-Dumbbell overhead triceps extension

                    4-Cable overhead triceps extension

                    5-Roman chair dip

                    6-lying barbell triceps extension

1-   Triceps press-down...

                              Attach a straight or angled bar to a high pulley and hold it with your palms facing down (overhand grip) and your hands shoulder-width apart. Standing upright with your torso straight, bring your upper arms close to your body and perpendicular to the floor. Your forearms should be pointing up towards the pulley.

2-   Bench Dips...

                             Place two flat benches parallel to one another, around 1-2 m apart around shoulder-width apart, and put your heels on the edge of the other bench.

Keeping your body close to the bench, slowly lower in a dip until your elbows are at the same height as your shoulders. Slowly push back you, squeezing through the triceps. (adjust the width to suit your height). Place your hands on the edge of the bench,

3-   Dumbbell overhead triceps extension....

                               Sit upright on a low-back bench, feet flat on the floor. Grasp the inner plate of a dumbbell as you hold it overhead at full arm extension, wrapping your thumbs around the handle for safety. With your back and core solid, bend only at your elbows to lower the weight behind your head until your arms form 90-degree angles. Hold that stretch for a brief count, then press the weight back up to full extension. Keep your elbows tucked in close to your ears throughout the movement.

4-   Cable overhead triceps extension...

                                Attach a rope to the bottom pulley of the cable machine. Face away from the pulley and, holding the rope with both hands with palms facing each other (neutral grip), extend your arms until your hands are directly above your head. Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles pointing to the ceiling.

Slowly lower the rope behind your head as you hold the upper arms stationary. Inhale as you perform this movement and pause when your triceps are fully stretched. Breathe out as you return to the starting position by flexing your triceps.

   5-Roman chair dip.....

                                  Position yourself on the Roman chair (find a gym staff member to help you if you’ve not used one before). Bend your knees, slowly lower yourself, then press back up. Make sure to look up, keep your body straight and keep your elbows next to your body so they bend back behind you, rather than out to the sides.

  6-lying barbell triceps extension.....

                                      Lie on a bench, step or floor and hold the barbell with hands about shoulder-distance apart...Begin the exercise by extending the weight up over the head, palms facing out and thumbs next to the fingers....Bend the elbows and lower the weight until the elbows are at about 90-degree angles. This would be the part where you wouldn't want to crush your skull by going too low....Squeeze the triceps to straighten the arms without locking the joints.....Repeat for 1-3 sets of 8-12 reps.

Biceps Exercises

                     Biceps Exercises

They may not be the biggest or the strongest muscle group in your body, but your biceps are arguably the best "show" muscles.

The plan is simple: it’s a five-move workout made up of three super sets. Do the moves in order, sticking to the sets, reps, tempo and rest periods.....

1-     Wide - grip standing barbell curl.

2-     Close - grip standing barbell curl.

3-     Regular - grip barbell curl.

4-     Dumbbell biceps curl.

5-     Hammer curl.

1-  Wide - grip standing barbell curl

                                 This is definitely one of the more common ways to hit this muscle group. Taking a wider-than-normal grip will cause you to externally rotate at the shoulder, so your upper arm changes its position, prompting more involvement from the short head of the biceps muscle.

You can overload during your workout by using bands chains, or a partner for forced reps, which you can't do very well using only a dumbbell.

              2- Close - grip standing barbell curl

                                                  Close grip standing barbell curl is the best all-around addition to your biceps workout. It engages both the short and long heads of the biceps muscle and for some people it's a lot more comfortable on the joints and forearms than a straight barbell!

              3- Regular – grip barbell curl

                                       The classic . If you did only this movement in your biceps workout, you would still come out ahead.

Of course, you can play around with your grip width (as in Exercise 1), which may reduce the discomfort that some people experience with a barbell, as well as emphasize a different part of the biceps. A narrower grip will emphasize the long head of the muscle, while a wider grip will emphasize the short head of the muscle.

       4- Dumbbell biceps curl

                                  Also a classic! Dumbbells allow the wrists to move freely, so most people adopt for a slight rotation of the wrist and forearm as they curl, which thickens  the muscle group .

            5-Hammer curl

                              

                                                 The hammer will typically be our strongest curl during a biceps workout. This is because all of our elbow flexors are actively involved, and the forearm and wrist are in a power position. Doing this movement like a concentration curl or preacher curl (on a preacher bench) will minimize cheating and maximize muscle recruitment during the workout

Holiday Workout

4 Moments You Can Steal For A Quick Workout During The Holidays

        The busiest time of the year is also the hardest time of the year to fit in your workouts. We get it! Between the shopping, the parties and the family gatherings—it can be super hard to catch a break in the day to work up a sweat. Our number one goal is to help you make healthy happen and the best way to do it is by finding the moments you can spare to get your heart rate pumping!

 

Here are a few of our favourite times to sneak in some calorie burning, like when you…

Wake Up a Few Minutes Early.....

When you wake up before the sun, you have two choices—turn over and catch a few extra ZZs OR get up and start your day with a little exercise. Start with a good stretch and move on to some core exercises on your floor. Russian twists, marching planks and donkey kicks are all great exercises to start your day off right! 

Put on favourite movie, but Don’t Chill....

Sometimes you just need a night to binge your favourite shows and relax from all the chaos the holidays can bring. Instead of heading to the couch with a bowl of popcorn, take it to the floor instead and start feeling the burn. Try a wall sit and time yourself. However long you can stand it, try and beat it on your next round!   

Are Waiting for the Laundry to Dry .....

You transferred the laundry over and finished folding the latest load. While you’re waiting for the dryer to beep with your next, why don’t you take a few minutes to do a mat work out? Mountain climbers , push ups, planks—they can all be done on the floor without needing any equipment!

Take Your Lunch Break......

A 9-5 can make it difficult to stay active and get your blood pumping during the day. We totally understand , which is why we’re sharing a few ideas for you to get your heart rate up in between emails and deadlines. Try doing a few reps of chair squats, tricep dips or challenge yourself to a minute of high knees! Some days you won’t be able to find the time, but when you can—get burn in’.....

Gym Photos

                                                  Gym Photos

 

          

                   

Fitness tips

            Fitness tips

Summer time :

Summer is here and that means working on your summer fitness routine to keep you strong and healthy. Exercise Goals Burn the most calories in the most efficient way possible with this total body toning exercise. You will target every major muscle area in your body from head to toe while increasing your strength. 

FORCE your self to be strong...

If you are looking to target all major muscle groups in your body with varying movements, this is the workout for you. The FORCE Yourself To Be Strong workout uses pieces from TRUE’s FORCE line of strength equipment. Before You Begin This Workout Before beginning a strength training exercise like this, getting a complete warm-up.

Acclimating Your Body For The Summer Heat..

With summer quickly approaching and warm weather already making an appearance, many of us are in crunch time trying to lose those last few pounds before the season of swimsuits and cooler clothing is upon us. While losing weight quickly by crash dieting is never advised, there are some tips and tricks you can follow to ensure you hit your goals. Summertime, or any time when the weather is nice outside, is also when the desire to workout outside increases.

You Can Still Go to the Gym!

The type of training you do to help you shed those last few pounds or lean out is largely dependent on many individual factors like your workout routine, nutrition and how much rest you are giving your body.

Start by adding in one to two H.I.I.T. (high intensity interval training) and 1 to 2 L.I.S.S. (low intensity steady state) cardio sessions a week. By adding these two methods of training into your routine, you are increasing your training frequency which will help weight loss substantially. Outside of the cardio workouts, you will want to adjust how much you are strength training too.

Do more large compound movements that use a lot of muscle mass to burn the most calories in a session. Try to stick with sets of 4, with a rep range from 8 to 12 and focus on creating an environment where your body will hang on to as much muscle mass as possible while losing weight. This combination will make you look leaner, faster.

How To Avoid The Heat:

The primary concern when training out door in the summer is the heat and even the humidity in some areas. If possible, plan your workouts in the morning before 9 to 10 a.m. or in the evening after 7 to 8 p.m. Exercising during these times helps you avoid the hottest part of the day.

If you plan on training outdoors when it is hot and humid be sure to have plenty of cold water and a cold towel to put on your head or neck when you start to feel very hot, this will help avoid dehydration and getting overheated.

The safest workouts to do outside would be L.I.S.S. cardio because your heart rate stays relatively low, or strength training, where your heart rate increases then decreases with rest period. Be cautious if you are considering doing any high intensity workouts, such as H.I.I.T., Cross Fit or any workout where there is little to no rest coupled with a high level of perceived effort. Save these types of workouts for the gym or a place that has air conditioning......and proper diet is must

Running is good for Health

        Running is good for Health

HEALTH HABITS THAT LITERALLY ADD YEARS TO YOUR LIFE

Though the secret to immortality has yet to be uncovered, there are things you can do to extend the length and quality of your life. Studies have shown that those who adopt health-focused lifestyle habits live longer and better lives than those who don’t. Things such as dieting, exercising, and reducing stress can reduce a person’s risk of many life-threatening illnesses, improve their mood, and adds years back to their life. Want to know how you can feel younger than you look? Here are some daily habits to start today.

RUNNING IS A GOOD WORKOUT

There is nothing I love more in this world than waking up bright and early and going for a run. When I was in high school, I ran track and cross country up until my senior year. Running is not only a great way to relieve stress, it is also a great workout. It keeps you in shape, doesn't require any equipment, and unlike going to a gym, you can run anywhere at any time. Here Are Reasons to Love Running Longevity  Running has been known to increase longevity. Every one hour of running can.

Diet chart

The what, when and how of a Fitness diet

What is the main challenge for a fit body?

Exercise? Routine? Dedication?

No, the answer is DIET. Getting a proper diet is the biggest challenge of any gym going individual.

We need to know the right time and the right foods to eat ...

This is the basic chart for beginner....

Breakfast: 4-5 slice of Brown bread with peanut butter, 2 whole eggs and 1 banana...

11-11:30: Almonds, kaju, kishmish , Dates (all total approx weight 300 grams)

Lunch: Rice, Dal , veggies, fish/Chicken

1 hr after lunch: take a Bowl of Fruit Salad

Before the gym meal: Milk n oats/ milk n cornflex, 1 banana

After the gym: 4 eggs whites

Dinner: Roti, Sabji, Dal, Chicken/Fish

3-4ltrs water daily..