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6 Workout Idea For PG Students
Because your health is your best buddy, we need to discuss about fitness tips. It's critical to take breaks between tasks, even if it's simply to do a fast set of burpees or some stretching. The issue now is that the majority of hostel students are housed in cramped quarters. For example, how do you fit fancy fitness equipment into a 10X10 bro? But, guess what? That should not be used as an excuse to neglect your fitness goals. We don't either. That is why we provide workout zones in our units at The Safehouse PG. Because the only body part you should be exercising is your thumbs while playing Call of Duty on your phone. Instead, go to the gym for half an hour and get a full-body workout. Not everyone lives in The Safehouse PGs, as we all know. And only a few will offer on-site workout areas. But there's no need to be concerned. Your hostel room will become your home gym with the help of some of these top training methods. Top Home Workout Exercise Suggestions If you live in a hostel or a small room, here are seven excellent workout tips: Yoga Jumping Use your Bed Squatting with your Chair Mountain Climbing Take the Stairs Yoga Only a yoga mat is required to do yoga. That isn't the case at all. An old bed sheet will suffice. Try some asanas and Surya namaskar while it's on the floor. Without the aid of a fancy rowing machine, yoga focuses on your core body strength. So start working out and channelling your inner Yoga Guru. Jumping Jumping burns around 20% more calories than walking. That's right. It's one of the most effective workouts for dormitory students, and it's almost as good as running. Your heart will be two times healthier if you jump in the same spot for one minute. This can be done several times during the day. Just don't wake up the people sleeping on the floor below you. Use your Bed If you're looking to step up your game from conventional push-ups, try using your bed as a gym station. Simply place your feet on the bed's edge and your palms on the ground. Push yourself up by lowering your chest to about an inch or two off the floor. Repeat until your triceps and chest muscles are burned. Squatting with your Chair Isn't your room supposed to have a chair? That's fantastic; now put it to use. By placing your hands behind your head and lowering your body into a sitting position, you may utilise it as a guide for your squats. Consider it as attempting to sit in a chair and then pulling yourself back to standing. Your muscular cramps will prove that it isn't as straightforward as it appears. Mountain Climbing Please bear with me. This practise does not necessitate the use of a real mountain. It will suffice if you have a small amount of space in your hostel room. To begin, lie down on the floor in a plank position. Bring one of your knees up to your chest slowly. As if you were ascending a steep hill, keep rotating between your knees. You'll burn a lot of calories in a short amount of time. Burpees aren't as painful as they used to be. Alternatively, you may go on a hike. Take the Stairs The most straightforward way to lose weight is to climb stairs. It's also essentially costless. To make things more challenging, you can take two steps at once (this isn't something you should do only when you're late for class). Taking the stairs is a great way to get some exercise while also toning your legs. And without having to spend a fortune on a gym membership.
THE BEST LEGS WORKOUTS
This comprehensive lower-body assault will help you improve your leg-training workout. There is a thin line between overtraining and undertraining your legs. Surprisingly, the majority of us fall into one of the two groups. That issue may be brought back to a single question: what kind of lower body workouts do you perform? And how are you exercising your legs? Leg exercises are approached differently by various people. First, there's the man who spends 45 minutes at the power rack performing squats before going on to the rest of his 90-minute quad exercise. Then there's the person who believes that a suitable lower-body workout for legs consists of a machine-only session during which he hardly breaks a sweat. “Most guys don't know that their lower-body exercises should definitely be more middle of the road,” says Gunnar Peterson, CSCS, a Hollywood-based trainer. “They either attempt to perform pro bodybuilder routines once a week and end up hobbling around like James Caan in Misery, or they do a leg extension/curl combo every three days and assume they're done with lower-body workouts for legs. However, you should strike a balance between the two so that you can workout your legs with moderate intensity twice a week.” THE USE OF MULTI-JOINT MOVES IS ESSENTIAL Following a split that requires you to train legs one day per week would cripple you with 20 sets at maximum weight and prevent you from advancing as much as you could.” Peterson has nothing against extensions and curls, but a good lower-body exercise for legs regimen should include multi-joint activities like lunges, squats, and step-ups. These workouts target not just the quadriceps and hamstrings, but also the glutes, a bodypart that is rarely mentioned among males until it involves people of the opposing gender. “The glutes are one of the largest muscular groups in the body, and it is irresponsible not to train them,” Peterson adds. “Read a women's magazine — that's the playbook of the other squad. Women will notice your glutes before they see your firearms. In addition, exercising the glutes increases metabolism by activating such big muscles.” ATTACKING ALL ANGLES To optimize muscle fiber activation, all bodyparts should be exercised from a variety of angles. This guidance is especially essential for legs since your quads are made up of four distinct muscles, your hamstrings are made up of three, and a plethora of fibers “come in from the north, south, east, and west” to create your glutes, according to Peterson. “It's not simply crouching and driving up,” he says. “You may alter your stance and the location of the weight by performing front squats, back squats, and one-leg exercises. Many individuals simply do it by rote or do not do it at all.” GETTING TO KNOW YOUR CORE The exercise Peterson devised targets all of the major leg muscles through classic squatting motions executed in an unconventional manner. A good dosage of core work is also included, for the simple reason that you can't grow powerful legs with tough exercises unless you have a strong core, and many guys are lacking in this area. “You have to shore up the weakness,” Peterson advises. “I know it doesn't seem like much fun, but it's critical to optimizing the effectiveness of your lower body workouts for legs, regardless of which muscles you're targeting. EXERCISE 1 ON DAY 1 BULGARIAN SPLIT SQUAT DUMBBELL OVERHEAD 4–5 sets, 8–12 reps per side Begin: Hold a light dumbbell in one hand, stand tall, and place the top or toes of the same-side foot on a box or bench behind you with your knee bent. Raise your arm above so that it is straight over your shoulder. Operation: Keep your arm outstretched and bend your front knee and hips to drop straight to the floor. When your front quadriceps is parallel to the floor, push back up through your front heel to return to the starting position. Rep for a total of four reps, then swap sides. GUNNAR'S TIP: "Throughout the movement, stand tall." As you drop, you have a propensity to tilt forward, but you need to focus on keeping tall.” EXERCISE 2 ON DAY 1 SWING KETTLEBELL WITH FLIP TO SQUAT 2–4 sets, 8–15 reps Begin: Grasp the handle of a kettlebell with both hands and stand tall, arms straight toward the floor, feet shoulder-width apart. Performance: Bend your knees and drop your weight between your legs. Keeping your arms extended, swing the kettlebell up explosively by extending your legs and hips and raising your arms. As soon as the weight reaches shoulder level, swiftly bend your elbows and knees to descend below it (allowing it to flip over in your hands) and catch it in front of you in a complete squat position. Stand up while pushing the kettlebell above, then return to the starting position. GUNNAR'S TIP: "Stay concentrated on every aspect of the movement, including bursting, catching, lowering, and driving up." You're not going to be able to wing it on this one.” EXERCISE 2 ON DAY 1 SWING KETTLEBELL WITH FLIP TO SQUAT 2–4 sets, 8–15 reps Begin: Grasp the handle of a kettlebell with both hands and stand tall, arms straight toward the floor, feet shoulder-width apart. Performance: Bend your knees and drop your weight between your legs. Keeping your arms extended, swing the kettlebell up explosively by extending your legs and hips and raising your arms. As soon as the weight reaches shoulder level, swiftly bend your elbows and knees to descend below it (allowing it to flip over in your hands) and catch it in front of you in a complete squat position. Stand up while pushing the kettlebell above, then return to the starting position. GUNNAR'S TIP: "Stay concentrated on every aspect of the movement, including bursting, catching, lowering, and driving up." You're not going to be able to wing it on this one.” EXERCISE 1 ON DAY 2 Sets: 4–5, reps: 8–12 SMITH MACHINE FRONT SQUAT TO BACK SQUAT (Perform 8–12 repetitions of front and back squats.) START: Stand upright in a Smith machine, feet shoulder-width apart, head up, with the bar resting across your front delts, hands gripping the bar. Performance: squat, down until your quads are parallel to the floor, maintaining your back flat and chest out. Drive back up to standing and repeat for a total of 10 repetitions. Then rerack the bar, get into position for back squats, and finish the required amount of repetitions. GUNNAR'S TIP: "On the back squat, try to focus on driving through your heels to get the most out of your hams and glutes." EXERCISE 2 ON DAY 2 LEG CURL TO HYPEREXTENSION WHILE LYING 4–5 sets, 8–15 reps Begin: If one is available, use a leg-curl machine with an inclined (rather than flat) bench. Lie facedown, with your legs outstretched and the backs of your ankles against the pad, and your knees off the edge of the bench. Performance: Bend your knees and bring your heels toward your glutes by contracting your hamstrings. Contract your lower back muscles to produce a hyperextension at the peak of the rep (the range of motion will be very small). Return to the beginning by lowering your torso to the platform. “Rise gently on the hyperextension and go for the contraction,” says GUNNAR. You want to feel this one; you don't want to just knock them out.”
Your Weight Loss Solution in Gillingham!
"I will start on Monday" is probably the most common expression when it comes to losing weight. It is not an easy path to start losing weight, especially when you are overweight already. What can you do to succeed on this journey? Excercise Working out is vital for your weight loss plan. It won't only accelerate the process of burning those extra calories on your body, but it will improve your health, give you more energy, and make you feel determined to accomplish your goal. Don't go to extremes when selecting a workout program. There is a lot of information out there and many workout trends that people follow. Some of them are very intense, and while they do bring great results, it is probably not the wisest choice for starters. It is better to start with little but consistent amounts of exercise, 20-30 minutes a day of jogging, biking, or even fast walking will have great results and prepare you for more in the future. Shortcuts There are no shortcuts to weight loss. If you think you found one, stay away from it because it is probably harmful to your health. Do not trust weight loss programmes or medicines if they are not given to you by a doctor. They can have serious consequences on your health and unwanted results regarding weight loss. Even though there are no shortcuts, there are good aids for you to reach your goals. A slimming clinic, for example, is a specialised centre for weight loss programmes. At clinics like Your Slimming Clinic Gillingham, you will find professional doctors to guide you on your journey to weight loss. These doctors can give you appetite suppressants under prescription to help you control your diet and, therefore, accelerate the results of weight loss. Of course, there is no magic solution, the most important part of the plan is yourself, but the team at Your Slimming Clinic Gillingham will surely be a motivating factor. They will support you during the process and help you reach your goals to become a healthier and happier person. Call them today at 01634 575444 to book your free consultation! Or fill in the contact form for Your Slimming Clinic Gillingham so that their team can call you back.