Fitness/Gym
4 Comments

10 Best Exercises For Back Workout

Hello Friends,

In a previous article fitness & gym series we talked about Top 10 Best Exercises For Weight Loss without using any weight. Here today we are going to talk about 10 best exercises for back workout. This article will help you to perform best in your workout place.Our goal is a better life for everyone.

1)  PULL UP

Pull up’s is a highly recommended as the most effective exercise for back workout.Playing with body weight is not a easy task.Always use variations like wide grip , narrow grip for that, it gives an excellent results on upper lats and shoulder joints. Pull yourself up than hold for a second and than release slowly, repeat.

Muscle involved

  • Biceps brachii
  • Pectoralis major
  • Latissimus dorsi
  • Infraspinatus
  • Lower trapezius
  • Pectoralis major
  • Erector spinae
  • Teres major
  • External oblique
Reps Sets Level Location
25   3 I Anywhere

2) The Barbell Deadlift

The barbell deadlift is one of the best exercises around, period and most effective exercise for back workout.If  you want to build muscle, burn fat or focus purely on gaining strength, it’s the best exercise for that. Good form reduces injury risk start with The hip hinge because the risk is never zero. Once you’ve mastered the hip hinge, congratulation now you’re ready to work toward the main exercise.

For Best Result – “Lift– Hold – Release Slowly Slowly “

Muscle involved

  • Quadriceps (Upper Front legs)
  • Gluteus Maximus (Butt)
  • Adductor Magnus  (Inner Thigh)
  • Erector Spinae  (lower back)
  • Soleus (the Smaller part of your calf muscle)
  • Hamstrings (Upper back of legs)
  • Gastrocnemius (the bigger part of your calf muscle)
  • Trapezius, upper  (upper neck muscles)
  • Trapezius, middle  (middle neck muscles)
  • Levator Scapulae (the muscle from your jaw to your shoulder)
  • Rhomboids (upper inner back muscles right below your neck)
  • Rectus Abdominis (abs)
  • Obliques  (side abs)
Reps Sets Level Location
15   3 III Gym

Note : Change weight for sets and reps here according to your body weight, strength and goal.

3) Bent Over Barbell Row

Bent Over Barbell Row is another most effective exercise for back workout. It mainly focus  to build and strengthen the muscles of the upper back (latissimus dorsi, rhomboids, and trapezius).

For Best Result – “Lift– Hold – Release Slowly Slowly ”

Muscle involved

  • Latissimus dorsi
  • Rhomboids
  • Trapezius
  • Infraspinatus
  • Posterior deltoid
  • Teres minor
  • Teres major

Caution: This exercise is not recommended for people with back problems. A Low Pulley Row is a better choice for people with back issues.

Reps Sets Level Location
21   3 II Gym

Note : Change weight for sets and reps here according to your body weight, strength and goal.

4) Seated Cable Row

Seated cable row is another most effective exercise for back workout.This is very effective exercise for hit lower lats. Do it anywhere from the middle to the end of your back workout. It’s considered  as a beginner’s level exercise for back workout.

For Best Result – “Pull – Hold – Release Slowly Slowly ”

Muscle involved

  • Trapezius
  • Rhomboideus major
  • Latissimus dorsi
  • Teres major
  • Erector spinae
  • Deltoideus,posterior part
  • Brachioradialis

Caution: Avoid swinging your torso back and forth as you can cause lower back injury by doing so.

Reps Sets Level Location
21   3 II Gym

Note : Change weight for sets and reps here according to your body weight, strength and goal.

5) Close Grip Lat Pulldown

Close grip lat pulldown is a strength training exercise designed to develop the latissimus dorsi muscle,  most effective exercise for back workout.

For Best Result – “Pull – Hold – Release Slowly Slowly ”

 

Variations

  • Narrow grip underhand pulldown
  • Narrow grip neutral pulldown
  • Narrow grip overhand pulldown
  • Wide grip overhand pulldown

The behind the neck variation is not recommended as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.

Muscle involved

  • Brachioradialis
  • Brachialis
  • Posterior deltoid
  • Trapezius (middle and lower)
  • Rhomboids (deep)
  • Teres major
  • Latissimus dorsi
  • Pectoralis major
Reps Sets Level Location
21   3 II Gym

Note : Change weight for sets and reps here according to your body weight, strength and goal.

To be continued…

Some important links

  •  
    87
    Shares
  • 87
  •  
  •  
  •  
  •  
  •  
Fitness/Gym
1 Comment

10 Best Exercises For Weight Loss – II

Hello Friends,

In a previous article fitness & gym series we talked about Five Best Exercises For Weight Loss. Here today we are going to cover all rest exercises for weight loss ‬‬. This article will help you to lose your body fat percentage .Our goal is a better life for everyone.

6) Hip extension

Hip extensions is a good exercise for women training. This exercise to train the muscles of the buttocks is easy to perform. That is why many women use this exercise to train buttocks at home. Stay in shape and in good health is the main goal of many women, but also toning and firming the buttocks is very important. All women want a perfect body, following a good diet or nutrition, and training the buttocks muscles you can get good results.

This exercise is a variant of exercise’s.This variant with the knee bent is recommended for beginners the work performed by the gluteus maximus is less intense.

Reps Sets Level Location
25   3 II Anywhere

Muscle involved

  • Gluteus maximus

7) Bridging

The bridge exercise is a great way to isolate and strengthen the gluteus maximus (butt) muscles and hamstrings (back of the thigh).For this the person lies on its back witch the feet flat on the ground and 60 degrees flexion in the knees. Then they have to lifts his/her hips from the ground until the back and upper limb of the leg are on the same line.

Reps Sets Level Location
25   3 I Anywhere

Muscle involved

  • Gluteus maximus

8) Floor Wiper

Floor wiper exercise is kind of tough for beginner, but they give your abs an effective workout. Where you hang from a pull-up bar, raise your legs, and then rotate them from side to side.

Reps Sets Level Location
30   3 III Anywhere

Muscle involved

  • Abdominal oblique muscle
  • Rectus abdominis muscle

9) Push ups

Push ups are a part of the workout routine . A basic push up is an effective way to strengthen the chest and arm muscles and can be easily scaled as you get stronger.

Reps Sets Level Location
35   3 II Anywhere

Muscle involved

  • Triceps brachii
  • Pectoralis major (Focus on interior portion )
  • Rectus abdominis muscle
  • Front deltoid
  • Serratus anterior
  • coracobrachialis

10) Side plank rotation

Once you can hold the regular side plank for 60 seconds or more, advance yourself to this Side Plan Rotation. It’s a smarter way to advance your plank than extending the hold time of the same plank.

Reps Sets Level Location
30   3 III Anywhere

Muscle involved

  • Abdominal oblique muscle
  • Rectus abdominis muscle

Some important links

  •  
    87
    Shares
  • 87
  •  
  •  
  •  
  •  
  •  
Fitness/Gym
8 Comments

10 Best Exercises For Weight Loss – I

Hello Friends,

In a previous article fitness & gym  series we talked about What is BMR, BMI and RMR ? Here today we are going to talk about top 10 best exercises for weight loss ‬‬. This article will help you to lose your body fat percentage .Our goal is a better life for everyone.

1) The V Push Up

The V Push Up is a transformation of the push up that simulates the shoulder press movement. Start with your hands on the ground, shoulder width apart,  you have to place your hands in front of your head instead of below your chest. Shift your body weight forward while maintaining the V position, and fold your arms by extending the elbows slightly outwards. Lift with your arms and , contracting your pectoral muscles, return to the start position.

Muscle involved

  • Triceps brachii
  • Trapezius muscle
  • Deltoid muscle
  • Pectoralis major
Reps Sets Level Location
30   3 III Anywhere

2) Alternating Curls Abs

Alternating Ab Curls are highly recommended as the most effective abdominal exercise not just for beginners as well as for those people’s also who wants six packs eight packs no matter what you called this. But It’s very effective for that. Alternating Ab Curls build every area of your abdomen.

Muscle involved

  • Rectus abdominis muscle
Reps Sets Level Location
25   3 II Anywhere

3) Four Time Abs

Four time abs is an excellent exercise for working the lower abs workout. This is usually used for  tone your lower abs. Normally crunches are unable to cover that part.

 ⇓

Muscle involved

  • Rectus abdominis muscle  (Focus on lower area)
Reps Sets Level Location
25   3 I Anywhere

4) The Reverse Crunches

The reverse crunch is a basic core strengthening exercise that targets the muscles of the lower abdomen. To perform a reverse crunch, lie flat on your back with your hands beneath your hips. Bend your knees and lift them towards your head, drawing them upward slightly at the end of the movement.

Muscle involved

  • Rectus abdominis muscle (Focus on lower area)
Reps Sets Level Location
25   3 II Anywhere

5) Push Through

Push Through is a basic core exercise that targets the muscles of the upper abdomen.

Muscle involved

  • Rectus abdominis muscle (Focus on upper area)
Reps Sets Level Location
25   3 II Anywhere

 To be continued…

Some important links

  •  
    87
    Shares
  • 87
  •  
  •  
  •  
  •  
  •  
Fight Against Diseases/Fitness/Gym
0 Comments

Fight Against Eating Disorder

Hello Friends,

In a previous article we talked about Fight Against Breast Cancer. Here today we are going to talk about eating disorder.Which is mostly common in our generation nowadays, this article will help you to aware about eating disorder.Our goal is a better life for everyone.

What is eating disorder ?

Eating disorder means inadequate or improper way of in taking of food which ultimately damaged individual well being. Eating disorder  occur at any stage but generally it founded in teen age or young age children.

Types of eating disorders

There are three type of eating disorder which are as follows

1) Anorexia Nervosa

The person who are suffering from anorexia nervosa often seem that they are  not able to intake calories and often shows that they have a intense fear of gaining weight or becoming fat.

There are some symptoms which are found in a person who are suffering from anorexia nervosa

  • Dramatic weight lose
  • Wearing loose cloth to hide their weight loss
  • Avoiding meal time
  • Exercise
  • Complaining about stomach pain or constipation

2) Bulimia Nervosa

The people who suffer from bulimia nervosa have a habit of eating amount of food followed by fating or exercise to compensate for overeating. Unlike anorexia, people who are suffering from bulimia are often have a normal weight, but they have a still  fear of gaining weight and distorted body image.  If this problem is not treated in well manner then it caused long term health problem like heart problem, dental or kidney problem.

Following are the common sign of bulimia nervosa

  • Fear of eating in front of strange people’s
  • Wearing baggy cloth to hide body
  • Complaint about being fat
  • Constantly on dieting

3) Binge eating disorder

People who are suffer from binge eating disorder may have a frequent consumption of food where they binge on large quantity of food. People of bulimia disorder gets out of control during there time and felt guilty about it. In Binge eating disorder people do not fast or exercise they are usually over-weighted or obese. If it is not treated in well manner then it can leads to big heath issue which is not good.Behavioral weight reduction programs can be helpful both with weight loss and with controlling the urge to binge eat.  Eating disorders are treatable, and with the right treatment and support.

Follow are the sign of binge eating disorder

  • Skipping meal in front of others
  • Wearing baggy cloth
  • Constantly on diet

Causes of eating disorder

  • Irregular hormone function
  • Nutritional deficiency
  • Genetic

Symptoms of eating disorder

  • Avoidance of social function, friend, family, may become isolated
  • Switching between period of overeating and fasting.
  • Constant weight fluctuation
  • Depression

Treatment of eating disorder

Treatment of overeating can be treated in well manner by recognizing the signs and symptoms of an eating disorder, people can also monitor about their life style and and proper healthy eating  so that they can get their lives back on track. There are some points or a medical treatment which is be helpful for the person who are suffer from overeating disorder over come their situation

  • Medical care and monitering
  • Nutrition
  • Therapy
  • Medication

Some important links

  •  
    87
    Shares
  • 87
  •  
  •  
  •  
  •  
  •  
Fitness/Gym/Our Applications
4 Comments

What is BMR, BMI and RMR ?

Hello Friends,

When we talk about fitness. Have your heard about these things like BMR, BMI, RMR ? and with fitness, what’s the connection these things ? If not , don’t worry, this article will help you. This pretty  world is based on  numbers. Everything is based on it. If you want to succeed in your business, you need numbers. If you want to succeed in fitness, you need numbers too.

BMI (Body mass index)

Body mass index (BMI) is a calculated number representing a person’s level of fat or obesity level. According to the Centers for Disease Control and Prevention (CDC), a BMI of 30 or above indicates obesity.

BMI levels are broken down by weight range and are as follows

  • BMI < 18.5 is underweight
  • BMI 18.5-24.9 is normal weight
  • BMI 25-29.9 is overweight
  • BMI 30-34.9 indicates obesity
  • BMI > 40 indicates morbid obesity

BMR (Basal Metabolic Rate)

Basal Metabolic Rate is an estimate of how many calories your body needed  when you do nothing. Everybody requires a minimum number of calories to live. This minimum number is called the BMR. If you think, you don’t need calories, just because you stayed in bed all day , you are wrong my friend.Your organs required particular amount of calories ,it doesn’t matter you stayed in bed all day. Your BMR is the number of calories needed to your organ to be functional while you perform no activity whatsoever.

Why is it important to know our Basal Metabolic Rate?

Once you know your Basal Metabolic Rate (BMR), you can use it to calculate the calories you actually burn in a day. From there, you can determine how many calories your body need to eat, to gain muscle, lose fat, or maintain your weight.

Use our app  by clicking here  ★BMR CALCULATOR

What’s the difference between BMR  and RMR  ?

RMR which stands for “Resting Metabolic Rate.”The term BMR is sometimes used as synonymous with RMR. Although they are not technically the same.The difference is that while BMR only measures basic processes of  blood circulation, breathing and temperature regulation in a completely resting state, RMR also includes energy expended by immune system, digestion system and non-exercise daily movements, like getting dressed and lifting your fork to your mouth.

Download our app on play store for calculating your  Basal Metabolic Rate and achieve your goal, by clicking here

BMR CALCULATOR

How many calories your body burn in a day based on your activity level.

★ How many calories ?
★ How many protein ?
★ How many carbs ?
★ How many fats ?

Your body required for achieve your goal.

This calculator helps you determine how many calories, protein, carbs, fats your body required to increase or reduce to gain , lose and maintain your body weight.

★ Have any Suggestions or Issues?

Email at Info@sjFitINDIA.com and you’ll get a prompt response.

  •  
    87
    Shares
  • 87
  •  
  •  
  •  
  •  
  •