June 9, 2023

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Exercise Fitness

3 min read

The Best 10 Minute Six Pack Workout to Target Every Part of Your Abs

2 days ago Sechan

Use this quick and effective workout to build great abs and a solid, strong and injury resistant core.

What are the Benefits of Strong Core Muscles?

Having strong core muscles offers numerous benefits for overall health, fitness, and daily functionality. Here are some of the key advantages of a strong core:

Improved Posture: A strong core helps support the spine and promotes proper alignment, leading to better posture. It reduces the risk of developing conditions such as chronic back pain, slouching, and postural abnormalities.

Increased Stability and Balance: Core muscles play a vital role in maintaining stability and balance. A strong core enhances your ability to perform activities that require balance, such as walking on uneven surfaces, playing sports, or performing various physical exercises.

Enhanced Athletic Performance: Most physical movements involve the core muscles. A strong core improves athletic performance by generating power and transferring energy effectively. It can enhance performance in activities like running, jumping, lifting, and throwing.

Reduced Risk of Injury: A stable and strong core provides a solid foundation for movement, minimizing the risk of injuries. It helps to stabilize the spine, protecting it during activities that involve twisting, bending, or sudden movements.

Source: CrossFit / Depositphotos

Improved Functional Strength: Core muscles are engaged in almost every functional movement, including reaching, lifting, bending, and twisting. By strengthening the core, you enhance your overall functional strength and make daily tasks easier and more efficient.

Better Spinal Support: Core muscles, particularly the deep stabilizing muscles, help support the spine and maintain its natural curvature. A strong core can alleviate or prevent conditions like herniated discs, degenerative disc disease, and other spinal issues.

Enhanced Breathing and Digestion: The diaphragm, a crucial muscle involved in breathing, attaches to the core muscles. Strengthening the core can improve breathing efficiency and diaphragmatic function. Additionally, a strong core supports healthy digestion and can alleviate digestive issues.

Improved Overall Fitness: A strong core complements your overall fitness regimen. Whether you’re engaged in weightlifting, cardiovascular exercises, or other physical activities, a strong core acts as a foundation, enhancing your performance and reducing the risk of injuries.

It’s important to note that core strength goes beyond just the superficial abdominal muscles (rectus abdominis). It includes the deep muscles, such as the transverse abdominis, obliques, multifidus, and pelvic floor muscles. Engaging in a well-rounded core-strengthening routine can help you reap the benefits mentioned above.

10 Minute 6 Pack Workout

Jeremy Ethier explains, “So the first ab exercise we’re going to perform in the abs workout routine is the reverse crunch, which effectively favours the lower abs over the upper abs in terms of activation. What you want to do is before you even start, initiate something called posterior pelvic tilt. When you perform a rep, all I want you to think about is curling your pelvis up towards your belly button and think about contracting your lower abs. Build up this movement to roughly 2-3 sets of 15-20 reps done with bodyweight and full control, then move onto

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2 min read

A Health YouTuber Tried The Rock’s Rigorous Early morning Program

5 days ago Sechan

This material is imported from youTube. You might be able to find the identical material in a different format, or you may be equipped to obtain extra information, at their internet internet site.

Bodybuilder and YouTuber Will Tennyson has experimented with a broad assortment of workouts and diet programs, trying out the work out regiments and meal strategies of some of the world’s fittest men and women, including Olympic swimmer Michael Phelps, World’s Strongest Male champion Brian Shaw, the late boxing legend Muhammad Ali, and Ironman triathlete Nick Bare. In his most recent movie, Tennyson turns his focus to one of the swolest—not to point out booked-and-busiest—movie stars on the world, Dwayne “The Rock” Johnson, and sets himself the obstacle of next the actor’s rigorous morning program.

This begins with a 4 a.m. wakeup simply call a high bar to apparent appropriate off the bat. “Having up at this time seriously can make you come to feel like you have your lifestyle figured out,” states Tennyson. “I will not, but it genuinely feels that way.”

Johnson commonly begins his day with 30 to 50 minutes of cardio, commonly both jogging or on the elliptical machine, and Tennyson opts for an early morning run. “I was ready for the runner’s substantial the entire time, and it failed to exhibit up,” he states. He then spends some time meditating, which he describes as “the best challenge of not slipping asleep,” right before heading out for a hearty breakfast of steak and eggs with watermelon and toast.

When he is all fueled up, it is time for Johnson’s big back working day workout, which is composed of:

  • large-grip lat pulldowns (4 sets of 12)
  • bent about barbell rows (4 sets of 12)
  • 1-armed dumbbell row (4 sets of 12)
  • barbell deadlift (3 sets of 10)
  • pullups (3 sets)
  • dumbbell shrugs (4 sets of 12)
  • inverted row (3 sets)
  • hyperextensions (4 sets of 12)

Soon after a put up-workout shake (designed with an apple, creatine, protein powder, electrolytes, and carbohydrate powder) and a chilly shower, Tennyson will get on with the rest of his day—and finds that relatively than staying fatigued, the rigorous start out to his working day has energized him.

“My productiveness is just kind of overwhelming correct now,” he says. “I bought all the perform done I required to do right now, began stuff for tomorrow, and the stunning thing about it is, it’s only 1 o’clock in the afternoon… I currently have all my techniques for the day. I was contemplating by this time of day I might be pretty drained and it would strike me, but nope!”

Philip Ellis is a freelance author and journalist from the United Kingdom covering pop society, relationships and LGBTQ+ challenges. His work has appeared in GQ, Teenager Vogue, Guy Repeller and MTV.

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3 min read

Unilateral Dumbbell Flooring Press: How To, Rewards

1 week ago Sechan

The barbell bench and overhead push are the gold criteria for pressing power and incorporating dimensions, but when it arrives to unilateral education, a required but sometimes undertilized instruction technique, the barbell may possibly not be the most perfect selection and which is the place the unilateral dumbbell floor push arrives into play.

Lifting with two palms enables you to elevate much more weight for juicy gains, but undertaking bilateral lifts—lifting the two sides simultaneously—all the time prospects to power imbalances involving sides. These toughness imbalances, even though not always a big deal, can alter the strategy, can lead to personal injury niggles, and go away gains on the desk.

There is an simple way to fix this dilemma: the unilateral dumbbell flooring press. Below we’ll dive into almost everything dumbbell floor push so you can supersize your power and muscle gains.

WHAT IS THE UNILATERAL DUMBBELL Ground Press?

Most horizontal pressing versions are carried out on a excess weight bench, not the dumbbell ground push. As the identify indicates, you execute this press lying on the flooring, which does handful of factors to the press. You shorten the assortment of motion, which is a shoulder saver for some. When the elbow goes past the torso in the push, it puts the shoulder into exterior rotation, and if your shoulder is bothering you, this doesn’t assist.

The shortened assortment of movement puts significantly less of a stretch on the upper body hence, some emphasis is taken off the upper body and put on the triceps. In addition, due to the fact you are on the flooring, you are a lot more secure and obtain instant responses, with lets you to push much more safely.

HOW TO DO THE UNILATERAL DUMBBELL Flooring Push

Here’s how to execute the dumbbell unilateral ground press with superior variety.

  1. Lie on your back with a dumbbell by your side.
  2. Roll above on to your side, and grip the dumbbell with each fingers.
  3. Roll on your back again, press up, and clear away just one hand.
  4. You can have your feet on the floor or your legs prolonged. This is a matter of personalized choice.
  5. Reduced the dumbbell right up until your upper arm touches the floor and push up right until lockout.
  6. Reset and repeat and then change sides.

Muscle tissues Trained

When pressing on the bench, you can use your reduce physique rigidity as a counterbalance to help thrust the fat. Not so on the ground, which helps make the flooring push a predominately an upper body physical exercise.

In this article are the main muscles trained by the unilateral ground push.

  • Chest: The initial drive off the ground is all chest.
  • Anterior Deltoids: Helps the upper body muscle with the initial press.
  • Triceps: When your higher arm is off the flooring, the triceps kick in.
  • Obliques: Both oblique muscles agreement isometrically to avert your torso from rotating.

4 UNILATERAL DUMBBELL Floor Press Gains

All unilateral workouts will improve strength imbalances between sides if

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2 min read

15 top-rated fitness accessories you can buy on Amazon

2 weeks ago Sechan

Whether you are starting a new workout practice or are already hitting the gym three times a week, having the right exercise essentials can add variety to your routine and help keep you motivated. Exercising regularly is important to prevent and manage health issues such as high blood pressure, Type 2 diabetes and arthritis, and can help boost energy levels and improve your mood, according to the Mayo Clinic. Experts recommend getting at least 30 minutes of moderate physical activity every day or 75 minutes of vigorous aerobic activity weekly (or a combination of both), along with strength training twice a week.

Fortunately, Amazon has hundreds of accessories to help you get the most out of your sweat sessions. Below, we’ve rounded up top-rated items for a variety of skill levels to level up your workout game.

SKIP AHEAD Best Amazon fitness accessories

Our Top Picks

How we picked the best fitness products

We selected gear that is not only designed to help you build strength and stay healthy, but will also motivate you to stick with your exercise routine. The products below are all highly rated on Amazon, and many are items that Select editors tried and picked as Select Wellness Awards winners for their overall quality and effectiveness.

Best Amazon fitness accessories in 2023

Below, we rounded up 15 items on Amazon that will help you level up your fitness routine. Every item is highly rated with at least 4.3 stars based on thousands of reviews.

FitbitCharge 5

4.3-star average rating from over 41,000 Amazon reviews

The Charge 5 is the latest iteration in Fitbit’s Charge lineup, offering a brighter display than its predecessor, along with heart-rate notifications and additional workout recommendations. With this fitness tracker, you can go phone-free on outdoor hikes and runs, and see your pace and distance traveled in real time. The Charge 5 comes with a six-month premium membership that gives you a daily readiness score that reveals if you are ready to exercise or should instead focus on recovery. The membership also includes personalized insights, advanced analytics and guided programs. Select associate updates editor Zoe Malin, who’s an avid runner, has used Fitbit products for over a decade. “They are so easy to use, pair seamlessly with the app and accurately record my workouts, as well as steps, calories burned, heart rate and more,” she says.

URBNFit Exercise Ball

4.6-star average rating from over 43,000 Amazon reviews

Exercise balls offer a low-impact way to improve stability and work out your abs, glutes, core and more. This anti-burst pilates option, which won a Select Wellness Award for best overall exercise ball, is made of PVC that has a textured matte surface with an anti-slip coating. The ball comes in five sizes (18cm, 22cm, 26cm, 30cm and 34 cm) to accommodate different heights and uses and comes with a hand pump, two air plugs and a workout guide. Plus, it can hold up to 600 pounds of weight, according to the brand.

URBNFit Exercise Ball

Fit

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3 min read

A Chest Workout Straight from Jason Momoa’s ‘Aquaman’ Training Plan

2 weeks ago Sechan

Few men are responsible for as many on-screen physiques as Jason Momoa’s ‘Aquaman‘ trainer Mark Twight. In fact, Twight’s credits as an architect of superhero bodies are matched only by his reluctance to discuss them in public.

Whether it’s the media or the public boiling months of training and dietary interventions down to ‘this one single workout’ for the jacked, sinewy Spartans that Twight helped to carve out for Zack Snyder’s historical epic ‘300’, or all of the misinformation surrounding Henry Cavil’s legendary beef-up to play Superman, it can’t be easy to see your work butchered, backwards engineered and criticised based on whispers and hearsay.

Or, perhaps Twight, whose credits also include training special forces soldiers and world class athletes, just doesn’t think it’s worth getting embroiled in emotional social media debates over celebrity privilege, PED usage and the right bench angle for ‘optimal chest development’.

No, Twight was hired to do a job, and he delivered, in spades.

Celebrity Workouts, Love Them or Loathe Them?

Personally speaking, I don’t know if I believe there’s much value in seeing ‘celebrity’ workouts —after all, a good workout, from a good coach is good regardless of its intended recipient. With that being said, even the best workouts are only as effective as the programme they’re nestled within, the recovery and nutritional measures that are put in place and, more importantly, the intensity with which all of them are executed.

I do, however, always think it’s intriguing to see how the best trainers in the world put these actors to work when there’s money on the line and deadlines to be met. If nothing else, you’ll come away with a few workouts to try and some interesting celebrity talking points, and that’s exactly what we’ve got lined up for you.

Luckily for us, on the proviso that we print them unaltered and unedited, Twight has shared a few of the gruelling workouts that he put eccentric Hollywood icon Jason Momoa through as he bulked up for his appearance as submariner superhuman Arthur Curry, AKA Aquaman, across the DC Extended Universe. But first, we’ve got something far more useful to you than the sets, reps and exercises employed— the context behind them.

Balancing Weightlifting With Rock Climbing

Momoa, an avid rock climber, was extremely enthusiastic when he heard that Twight — a legendary figure in the climbing scene — would be handling the physical training for the film franchise.

‘He told me he had hidden my first book, “Extreme Alpinism” in a math textbook to read at school, back when he first started rock climbing,’ recalls Twight.

In fact, Momoa’s entire plan would have to be adapted to accommodate his desire to climb on an indoor rock wall 2-3 days per week.

‘We battled constantly with competing demands,’ says Twight. ‘Jason needed size for his role as Aquaman, but when climbing, being lighter is paramount. High training volume was necessary to make and solidify change, so recovery

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