Bodyweight exercises you can do at home Comments Off on Bodyweight exercises you can do at home 57672

Working Out At Home

It can be especially difficult to drive to the gym and spend hours there if you simply don’t have the time. Some people have crazy schedules and can’t afford to spend all their spare time at the gym. The drive there is just too time-consuming. Since most people don’t have an indoor gym or expensive equipment at home, they tend to assume it’s impossible to get an intense workout without fancy equipment. So not true!

Before there were fancy equipment that do some of the work for you, there were great exercises that capitalize on your bodyweight, get you sweating, and give you that great burn you’re looking for. Here are some of the most effective bodyweight exercises that will target all of your essential muscle groups. These are just a few of them. There are an extensive and surprising amount of bodyweight exercises that burn your muscles; these ones just cover the essentials.

Push Ups
Pushups

Pushups

Pushups are the bread and butter of bodyweight exercises. Most people are familiar with this exercise and tend to think it’s clichéd and ineffective, but we beg to differ. Basic pushups target the pectorals and triceps mostly, it also hits the anterior deltoids, the serratus anterior, and the abdominal muscles. Suffice to say, it hits a lot of muscle groups at the same time. There are a lot of ways to isolate specific muscles like the pectorals through pushup variations like diamond pushups, or core and shoulders with Spiderman pushups or pike. The basic pushup entails a simple range of movements. Start off by finding a mat and continue by placing both hands beneath your shoulders and then stretching your legs until you are resting on the balls of your feet. Close your legs until they are firmly tight. When you are done you should be in a plank position.

Lower your body until you achieve a 90° angle or lower and then try to get back into starting position and repeat that range of motion again.

The benefits of a proper pushups are endless. They target all major muscle groups of the upper torso and carve them out. It is the singular most encompassing upper body exercise. If you’re a newbie to pushups, you should start with box pushups and knee pushups and work your way up to a full pushup.

Box Pushups
Box Pushups

Box pushups

Get on the mat and assume a crawling position, then lower your body until your chest is almost touching the ground, and get back into starting position.

Knee Pushups
Knee Pushups

Knee pushups

Knee pushups are just like a tweaked box pushup. You start at a crawling position, then you lift your feet off the floor so that only your knees and your palms are the only part of your body touching the floor. Then you lower your body and simultaneously stretch forward and return back to starting position.

To get a worthwhile workout focusing on pushups you should complete 20 reps and sets of each exercise.

Situps
Sit-ups

Sit-ups

Sit-ups are also very effective and clichéd; like most clichéd exercises they have variations that stem from their original range of motion. Exercises like crunches and reverse crunches, were formed from observing the sit-up. The sit-up targets the abdominal muscles and works them hard (if repeated enough times). To pull off a sit-up, you need a mat and a partner (ideally). Sit-ups are somewhat problematic in that it’s hard to keep your feet down while performing the exercise. It’s also possible to perform a sit-up without help. First you lie on the mat face up and then try to bend your knees until they reach a 90° angle. Make sure your feet are touching the mat, they should not leave the mat at any point during the exercise. With both your arms tucked behind your neck, try to reach your knees with both elbows and return back to starting position. If this action proves difficult you should get a partner and try again. Also, when performing the exercise, try not to use your hands to pull your body upwards, it compromises the entire exercise. Keep your chin up! 30 reps of sets should be enough for a thorough workout.

Jump Rope
Jump Rope

Jump rope

Jump ropes make you remember simpler times… That simple range of motion can take you back decades, you remember the other kids you played with, you remember hopscotch, but what you don’t remember is how tired you got after playing jump rope for a long time. Jump rope, as simple as it seems, is very effective. It’s so effective it’s almost better than jogging, well, almost. Jump rope has been said to burn an equal amount of calories as jogging, if done at a fast pace. The beautiful thing about jump rope is that you can do it in the confines of your own home, and it can be every day without having to leave the house. With 20 minutes of jump rope every day you get good cardio without prior planning or stress. Take a trip down memory lane today!

Pull-ups
Pull-ups

Pull-ups

Pull-ups are one of the few bodyweight exercises that can give you massive gains when it comes to back width. It attacks the lateral muscles which are responsible for most of the width of the back and give guys that coveted V-shape. Pull-ups alone, if done properly and consistently, can give you a properly toned back and aid substantial growth. If you’re looking for a toned physique, this exercise is right up your alley. It’s important to note that this exercise doesn’t necessarily get your back looking all muscly, you need to do it for a long time to get that look going. For this exercise, you need a pull-up bar or just any bar that is above your head (and can hold your bodyweight). Stretch both arms upwards and grab the bar, widen your grip, your arms should be around shoulder length apart, and pull up your body from the ground. You should try to cross your legs to make the exercise easier. When your chin is above the bar and you have completed the full motion, squeeze your back and hold it for a second or so before returning to the starting position. It’s important to note that while doing this exercise, your feet should not touch the floor.

Pull-ups are particularly tricky so you should do each set until you fail and complete about to sets.

YouTube videos

Modern technology has allowed us access to an almost infinite source of knowledge. YouTube is considered one of the greatest assets of the 21st century. It’s a livelihood to some, entertainment to others, and a wealth of knowledge to those who seek it. There are various channels stocked with videos that feature exercises that target your desired muscle groups. There are numerous bodyweight exercises that are far more complex and rewarding than the ones we’ve listed above, and they come with clear, visual instructions that will help you perform them. It’s never a bad idea to visit YouTube. There are exercises that will address your specific needs and help you get an intense workout from the comfort of your own home.

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What we love about Apple’s iOS 12 Comments Off on What we love about Apple’s iOS 12 49097

The 2018 Apple event was a genuine expression of Apple’s ingenuity and dedication to their users. It wasn’t about new shiny things, it was all about the users this year. It featured outstanding changes to all the platforms and introduced groundbreaking software that will be talked about years to come. It was an outstanding success. It was the much-needed change of pace that Apple needed to dispel all rumors, scandals, and reaffirm their place in the tech world. The event was loaded with gizmos and updates, the likes of which can only be referred to as revolutionary. There are a lot of things that we love about iOS 12, and here are the highlights.

iOS 12

The latest update of Apple’s mobile software came equipped with some of the most family-friendly and digital health features to ever grace a smartphone OS. Rather than push people towards screens, the new iOS actually makes an effort to help users reduce screen time, thereby allowing them spend more time in the real world. The digital health bar helps users set all sorts of limitations while using their mobile devices. These limitations include; time limits on certain applications, activating do not disturb at night, and so many other little features here and there.

Memoji

Although it seems like an attempt to recreate the already popular feature that Samsung introduced – AR Emoji, Memoji is not only better named, it comes with tongue detection that lets you create all the tongue related emojis you want.

Other amazing stuff

There are new Google photos-like features in the new updates. It comes with suggestions, reminders, and it is incredibly intuitive when you search for photos. Some say it might be better than Google photos’ find features.

Siri gets more intuitive

The latest iOS update has made Siri feel less like software and more like a real personal assistant. The new update stores your usage information, suggests and allows you to tailor certain actions, and sometimes even alter them. The shortcut app is used for this function, and it basically ensures that your needs and specifications are made convenient with the click of a button.

macOS Mojave

Fret not macOS users, Apple didn’t spend the entire event going on about its mobile operating system. This new OS, like its predecessors, is named after a beautiful natural phenomenon. Like iOS, it comes with numerous updates and additions, the most noticeable and beloved being the return of the dark theme. Originally a star feature of earlier iterations of macOS, it finally makes a grand return to the Mac stage, so to speak. It can be easily accessed from system preferences on the Apple menu, and it works with Apple apps for now.

macOS also comes with an improved Safari browser

It’s still basically the same, except there is a new feature that helps you keep all the ads at bay. It does so by maintaining a tighter grip on user information and basically stops websites from singling you out for ads. macOS also comes with a ton of shortcuts and commands to help your experience feel more organized and smooth. There are quick-action settings for actions like organizing the desktop and watermarking documents, etc.

watchOS 5 basically turned all Apple watches into phones

watchOS 5 introduced a competent web browser, Siri’s suggestions, and a voice message system. This completely revamps the Apple Watch and makes it slightly less tacky than it really is. Its fitness software was also revamped, after all, that is half its functionality. It now has a new feature that automatically records your exercise session in case you forget to start the timer.

AppleTV finally supports Dolby Atmos

The much-anticipated update to the iTunes library has finally arrived. The complaint about AppleTV’s incompatibility with Dolby Atmos on supported programs and movies has finally been addressed. Like all the other changes to AppleTV, it was an improvement on the previous standard and so far, so good. There have been no problems.

Of course, this doesn’t begin to cover all the amazing things that happened, but these features really caught our eye. If we had to pick, these updates were the best thing about the event, of course, that is only our opinion.

Should I hire a personal trainer? Comments Off on Should I hire a personal trainer? 38205

That is a great question; one that has no clear answer. I guess to answer this question, you need to ask yourself a couple of questions and the first is: Do I actually need a personal trainer?

This question logically precedes the original question because it’s important to establish just how important exercise is to you. There is no reason to hire a personal trainer and pay him/her a lot of money if you don’t feel that you are dedicated enough to fitness as a whole. However, if it’s important to you, then by all means we can proceed to the next question.

Am I satisfied with my results?

Since it’s crystal clear that you are dedicated to the whole exercising thing, then you need to proceed to the next question which is far more important than the first. The second question is more important because it accesses your footing and your desire to grow and help you determine if hiring someone to guide you is the next step in your fitness journey. When working out we all see gains. Regardless of what you are into, it’s always present. It’s one of the general perks of sticking to a workout routine. And usually they come either quickly or slowly depending on how hard and well we workout.

You need to ask yourself how satisfied you are with your current rate of gains and improvements. Are the gains coming fast enough? If they are not then you might want to consider hiring a personal trainer to help you get those gains much faster. Most people just hop on the personal trainer train right off the bat. Most of them don’t see what they could really accomplish by themselves before bringing someone into it.

This is risky because it not only robs of you of your money, it also robs you of the opportunity of discovering just how good or bad you are at a given field before you have someone help you. Hiring a personal trainer if you aren’t satisfied with your current gains is a great idea. He/she can help you by showing you some tricks of the trade and improving your technique.

At this point, I would definitely say that it’s a great idea to hire a personal trainer. But if you are tight on cash and it’s not a do or die thing, you can always find out if this slow growth or gains is something you can fix or speed up yourself.

Can I fix it?

A reduction or overall halt in gains can be brought about by two factors. The first is physical, as in improper form, intensity, etc. The other is mental. Both factors are incredibly tricky and difficult to overcome alone. Even if you had the help of a personal trainer, it’s still going to be quite a challenge to overcome a plateau. This question cross-examines your ability to deal with your problems personally. Are you strong enough to overcome your plateaus or do you need some professional help? If you need help then a personal trainer is what you really need.

It’s ok to get a personal trainer of you really need it.

The decision to get a personal trainer isn’t particularly an easy one – or cheap one. If you are confident that you can push yourself to the next level, I see no reason to get a personal trainer but if you aren’t in intermediate need and just need a little push, then you can be in the beginner’s section and just need someone to show you the ropes of a fascinating and dangerous new world. In this case, research might not be enough, you might choose to hold onto a personal trainer for a couple of months until you break the whole “working out thing” down and get accustomed to everything that comes along with it.

To speed things up.

You could also be an intermediate athlete or an expert and you feel like you might need the personal touch of a professional to speed up your gains because you might be preparing for something big or important. In instances like these it’s great to hire a personal trainer. Nobody observes and sees your excesses like an outside party. Supervision to maximize gains is never a bad thing.

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