WHOM SHOULD GO FOR CARDIO OR BHANGRA (ZUMBO) CLASSES IN THE GYM

Wondering about the activities you should join the gym. So here I am giving you the idea about other activities then lifting so that you can easily choose the things you should go for.

Cardio or Bhangra or Zumba dance classes all are the same kinds of exercises. Even you can say Bhangra and the Zumba dance classes are the parts of cardio. It may be sound strange but the cardio should be done by every person of any physic because doing cardio is very good to improve your cardiovascular health.  During the cardio exercises like cycling, running, swimming, dancing your heart and lungs work faster than they would during the strength exercises, and they become stronger and more efficient. Source “Even, research published in The American Journal of Cardiology pointed aerobic exercises as the most efficient form of exercise for improving cardiovascular health”.

While the weight lifting is more efficient in case of fat loss but both kind of exercises together will get better results than performing strength exercises alone. So everyone should do it, also true that its intensity may change according to different goals.

When a person focuses on building muscle, I will not suggest cardio for more than 30 min a day and then just as a warm-up before lifting.

And when a person is focusing on the losing weight I will suggest him fasted cardio. And it should be done in the morning before consuming any calories.

So I think I have made it clear to you that is important for everyone to do the cardio not just to burn calories or lose fat but it is mainly done to make our heart and our lungs strong which will let you escape from heart diseases and other fatal come with age. Both cardio and strength workout should be done together, cardio loses fat even from the muscle also but the strength workout will lose calories even after the gym and also build muscle and help you to live a fit life.

THE BEST SIX SHOULDER EXERCISES

You have noticed that every well-personalized person have one thing in common besides their heavy pay cheque and is a boulder shoulder. The shoulder is the most important muscle of the human body. A bigger shoulder gives the appearance of a bigger arm and a bigger chest and a small waist. And make your shoulder strong and bigger here are some exercises check them out. 

Exercise 1: Barbell Overhead Press 
This is your big move to get things going. Just start with a perfect warm-up set that focuses on time under tension, focusing for four seconds lowering with a two-second blast upward, to strengthen your shoulders for the workout ahead. 
Sets:
 2 warm-up sets 18-20 reps,
 slow 4 working sets of 10-12 reps

How to do Stand:

Stand with your feet at shoulder-width apart, with your core set tight and a barbell held at your shoulders, palms facing forwards. From here, drive the bar upward, really squeezing your shoulder blades together at the top of the movement. Go lower with control. Increase the weight with each set and rest for 1 minute only in between. Finish with a triple drop-set – the max weight you can do for 10 reps, then immediately drop 10 percent weight and do another 10 reps without resting, then repeat once more.

     

Exercise 2: Dumbbell/Cable Machine Lateral Raise

Lateral raises perfectly hit the middle of your deltoid, an area often missed and therefore remain underdeveloped for a lot of people. Keep your back and body in the right position but if you can really push yourself, creating a little swing for the final three would be fine. Obviously, if there’s pressure on the lower back, stop.

Sets:
2 warm-up sets 18-20 reps

 4 sets of 10-12 reps

How to do:

Either stand with a pair of dumbbells at your sides or you can set up a cable machine so the handles are at the lowest points, grabbing the left handle with your right hand and vice versa. Set your feet at shoulder width, pivot forward slightly at the hips, engage your core and pull your shoulder blades together to lift that weights out to your sides. Go lower with control. Increase the weight with each set and rest for 1 min in between. Finish with a drop set or partials: double that weight and go for 10 partial reps, which increases blood flow and expands the fascia (the connective tissue) around the muscle.

      

Exercise 3: Pec Deck Rear Fly

This will really isolate the rear of your deltoids, so you won’t need to go too heavy here. Using the pec dec machine ensures there’s constant resistance during both the eccentric and concentric part of the movement, which will equal more muscle building bang for your buck.

Sets:

 2 warm-up sets 18-20 reps-slow

 4 working-sets of 10-12 reps

How to do:

Set the seat carefully so the handles are at shoulder level, which in turn should be sat fully to the rear of the machine’s settings. Hold the handles with your palms facing to the inwards. From here, set your torso tight and draw your arms out to the side and back through the dec’s semicircular plane. Return with control and slow. Increase the weight with each set and rest for 1 minute in between. Finish with a triple drop set – the max weight you can do for 10 reps, then immediately drop 10 percent weight and do another 10 reps without resting, then repeat once more.

     

Exercise 4: Reverse Cable Crossover

Now its time to hit the front of the deltoids with some serious time under tension. The focus here is to steady, sweat-inducing control. Don’t go for a weight that you can’t move slowly for 10 reps. And carefully resist the urge to let the cables swing back with speed. You want to tension the whole time.

Sets: 

2 warm-up sets 18-20 reps-slow ·        

4 working sets of 10-12 reps

How to do:

Stand in between the cable machines, with the handles set at the highest points according to your height. As with the cable lateral raising, grab the handles in the opposite hands, but this time you should draw them to your chest so your arms are crossed a bit like Wolverine. Lean forward slightly and draw your arms out and down slowly. Again, a bit like Wolverine but in his full, claws-out extension. An alpha male growl at the mirror is optional. Increase the weight with each set and rest for 1 minute in between. Finish with a drop set or partials: double the weight and go for 10 partial reps.

Exercise 5: Front Raise

Now this will be pretty painful move targets the front delts and doesn’t let up. It’s imperative you pick a reasonable weight this time because overdoing it will put all the onus on your lower back and very little of it on your delts so be careful with weight. You want big shoulders, not a month off work due to muscle spasms.

Sets:     

4-5 sets of 15-reps

How to do:

Holding either a weight plate or barbell, set your hands at your hip’s height. With your feet at your shoulder width and your core should be tensed, draw your shoulder blades back and raise the weight with straight arms up to shoulder level. Keep breathing and go lower with control. This time just stick with the same weight throughout unless you feel like it’s too hard or too easy, in that case, adjust accordingly. Rest for 1 minute in between the sets. Each rep should be of 4 seconds up, 4 down.   

So Eat, Sleep and Repeat on this schedule. live a fit life. 

SWITCH TO THE SETTING DUMBBELL CURL FROM MACHINE BICEP CURL

Are you also exercising on the King of the vanity exercises, Bicep Curl Machine? On which the proper form goes to die. Everyone is so determined to put the plates on these machines and lift everything from shoulders to the lower back to get the results. But they are mistaking the efforts to effect. On these machines, the proper load is not coming to your biceps so that it will not give the results.

You should try the setting bicep curl. It is an isolation exercise. In this the full comes to your biceps and help to grow i.e. THE LESS IS MUCH MORE.

Setting biceps curl takes other muscle out from the equation so that the full weight can come to your biceps only. But you just have to take the ego at the side and have to grab the less weight. You are thinking about how can I go for less weight in front of everyone. A SINGLE DOSE OF HUMILIATION CAN GIVE BETTER RESULTS.

HOW TO DO THIS:

For the first, you just have to get away from the machine. Set a bench so the backrest is close to your vertical. Sit down with a dumbbell in each hand, arms hanging by your sides, palms facing to the bench. Curl the weight up, rotating your hands as you move the weight so they finish facing your shoulders.

Your elbow and upper arm should stay locked throughout the move to ensure your biceps lift the load. If you’re swinging, you’re cheating. Slowly lower the weight and repeat.

So try this and check out the results on your fitness. Remember live fit die hard.

THE GYM SWITCH UP - GUARANTEE MUSCLE GROWTH

When you step in the gym you directly mount up on the machines. but despite that a fact that " Machines only work in a Fixed Manner". It will only work on a muscle because you don't have to balance it. But on the other side when you get away from the machines you have to balance it on your own, that means more muscle will be required. That means when you do something like bench press

the bar is free to move around and to balance that bar more muscles are required and also ligaments and tendons around the muscle. And more the muscles are working quicker you will get the results.     

YOU ARE DOING  MACHINE CHEST PRESS SWITCH TO CHEST PRESS

The chest press machine is very deceitful. Men load heavy weight on it to get quicker results, impressive but to work on right muscle in a wrong way result in the imbalance and can cause injury. And when you get away from the machine bench press you will find that impressive results to be the weakness in the real world. So don’t directly jump to the machine chest press. When you will switch to the bench press or press up you will not only working on that single muscle in a fixed manner but you will be working on the muscles around also who will get load when you have to balance the bar or the body on your own.

Press-ups train the bench press movement pattern without the embarrassment. “Focus on keeping your body in a straight line and your core engaged,” says Savage. The machine will only work your chest, but free and bodyweight exercises demand a concrete core to keep your body in the right position to lift.          

                                                                                                                                                                             

JUST GRAB THE DUMBBELL

Don’t you have the time or budget to go to the gym don’t worry try this full body workout just with the dumbbell. You need to change the way you think about the dumbbell. Dumbbell is the most versatile part of your fitness kit you can try at home or in the gym, just loaded up with a little bit more knowledge and then you can do work even harder.We availing you the exercises with trainer Andy beers will target the muscles that have the most visual impact i.e. your arm and the shoulder and also work for the large muscle i.e. your back and legs. Which for sure will help you to burn some calories.

WHAT: You have to perform these exercises with the suggested reps.

WHY: Dumbbell is versatile equipment you can easily use anywhere and maintain your fitness. it will sure provide maximum results in the minimum time. It will help to build your muscle with the ease of a guide. This bunch of exercises will attacks on your mirror muscles into one. Your biceps and shoulders will grow because of the curls and add bulk to the triceps. And these exercises will also help to gain strength to your core and this instability here will put your core to the overdrive and speed up the process of your abs. This will hit your back and chest and also broaden your shoulders, and surely you will start to feel your legs with different strength. This exercises will help you to burn the calories of different muscles of your body and will help you to improve your stamina.

SO HEAD ON AND PICK UP THE DUMBBELLS SET AND JUST FOLLOW THE INSTRUCTION. THIS WILL TAKE YOU TO THE TRIP OF THE PAIN BUT REMEMBER NO PAIN NO GAIN  

CHANGE YOUR LIFE TODAY

GET UP TO BE BETTER FROM YESTERDAY

LIMIT IS JUST EXIST IN YOUR MIND

                                                                                       

STARTING FROM TOADY ? - PUSH UPs FOR BEGINNERS

START AT HOME WITH EASE OF A GUIDE

  Wake up and start today and be the better version. Every beautiful ending had a rough starting. Just remember to add something to your yesterday.