Author: Jeffrey

Almost every upper body exercise you perform on a daily basis requires strong arms, and your triceps are frequently the big lifters. Anytime you push something—whether it be a door, a stroller, a lawnmower, or a barbell—you’re using your triceps. Further, strong triceps are essential for training other muscle groups Strong triceps are needed to do push-ups, for example, as well as chest presses.  The 8 Most Effective Triceps Exercises The triceps is a single muscle with three different heads: the long head, lateral head, and medial head. All of these heads contract during triceps exercises, but some moves emphasize…

The tricep pushdown is one of the best exercises for triceps development. As the adaptable upper-body workout is usually done on a cable machine (a fixture at most gyms), you can also perform a version of the move at home or on the go using a resistance band. How to Do Tricep Pushdowns Face the tricep pushdown cable machine and grasp the horizontal cable bar or rope attachment (depending on the machine at your gym) with an overhand grip. Adjust the bar or rope grips to about chest level. Tricep Pushdowns: Are You Doing Them Properly? To start, use the…

The deadlift is a great way to build strong legs and butt. In a deadlift, you raise something heavy off the ground to thigh level using primarily your leg and hip muscles, but with the assistance of most of the large muscle groups of your body. The deadlift is usually performed with a bar and plates or a fixed barbell, but you can do it with dumbbells. It is a specialty of powerlifters that you shouldn’t ignore in general fitness training. Make deadlifts part of your strength-training workouts to build muscle and functional fitness. Deadlifts: Proper Form, Variations, and Common…

These sturdy and compact picks will help you meet your step count goals If your job requires a lot of time sitting at a desk, there’s a good chance you have difficulty reaching your daily step goal. Fortunately, using a walking pad is an easy way to increase your movement during a workday. It can also help with weight loss efforts, since it bumps up your daily activity level and calorie burn. However, It still has to be accompanied by moderate to vigorous physical activity. Quieter and more compact than fitness treadmills, the best walking pads should still deliver similar sturdiness and ease of use to let you walk confidently…

You’ve probably heard that you should walk 10,000 steps per day for fitness and weight loss — but how many miles is 10,000 steps, and why is that number important? Initially, this concept of walking approximately 5 miles originated as a way to get people to move more. But now, researchers are investigating whether it’s a useful goal. So far, studies show that 10,000 steps per day isn’t a magic number, but it is a good indicator of how much activity a person is achieving in a day. In fact, a daily step and weight study revealed that people who took more steps…

A hammer curl is a variation of the biceps curl and targets muscles in the upper and lower arm. As this practice is almost always performed with a dumbbell, you can do it with cables or bands. Hammer curls are a great addition to your upper-body strength routine. How to Do Hammer Curls Stand with your legs straight (but not stiff or locked) and knees aligned under the hips. Your arms are at your side with a dumbbell in each hand, the weights resting next to the outer thigh. Your palms are facing the thighs, thumbs facing forward, and shoulders…

Use charts and calculators to track calories by distance, time, or steps walked Walking is an excellent form of exercise to build strong legs and healthy joints while also burning calories. A lot of people who begin a walking program like to track their progress as they build mileage and increase their fitness levels. Understanding your distance and calories burned while walking can help you achieve your goals. Read on to learn how to best track your efforts with calorie guides and calculators. How to Count and Track Calories Burned Walking How to Track Calories Burned While Walking You can…

Some nutrition experts call the avocado a superfood. This flavorful fruit provides health benefits, such as cholesterol and blood sugar management, because it is a a decent fibre source. But when you look at avocado nutrition, you might be surprised. Not only are avocado calories high, but most of the calories come from fat. So should you include this fruit in a healthy, balanced diet? Many people do, but if you’re watching your calorie and fat intake, you may decide to consume avocados in moderation. Avocado Nutrition Facts One-half of an avocado (100g) provides 160 calories, 2g of protein, 8.5g of carbohydrates, and…

The pulldown exercise works the back muscles and is performed at a workstation with adjustable resistance, typically plates. While seated, you pull a hanging bar toward you to reach chin level, then release it back up with oversight for a single iteration. This exercise can be done as part of an upper-body strength workout. How to Do a Lat Pulldown Sit comfortably on the pulldown seat, with your feet flat on the floor. Check the height of the bar. You may need to adjust the bar height by shortening or lengthening the chain or the bar-supporting cable or your seat…

The incline dumbbell press is a free weight exercise designed to target the chest, shoulders, and triceps, independently hitting each side of the body. This exercise is a great way to focus on and define your upper-chest muscles. Unlike the more traditional flat bench press, the incline press shifts the movement’s focus to the upper portion of the pectoral muscle groups and the in front of the shoulder. This allows for more significant hypertrophy (muscle growth) of the upper chest when the exercise is performed regularly. How to Incline Dumbbell Press: Techniques, Benefits, Variations The incline dumbbell press is designed to…