Bodyweight exercises you can do at home Comments Off on Bodyweight exercises you can do at home 57569

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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The Netflix show you need in your life Comments Off on The Netflix show you need in your life 72479

Netflix is definitely the place to go if you are looking for the best of the best. Their shows cover all genres, niches, clichés and so much more – there’s something fun for everyone. Aside from their exclusive Netflix original series’, they also let you stream hundreds of shows from anywhere on up to six devices. The little company that started out as a mail-in DVD rental startup has grown into one of the biggest names in motion production and streaming.

Currently, Netflix has a seemingly never-ending library of top-notch award-winning TV shows. Their series mostly receive positive reviews from their audiences and the fact that all the episodes of a season are usually released all at once makes the fans even love them more. Who doesn’t love a good Netflix “binge?” It really removes the mind-numbing pressure of waiting one whole week for another episode of a series that has twenty-something episodes in a season. While we’re discussing Netflix, it’s also important to mention that they make series’ that are considered “next-generation” and “out of this world,” so it will make what we are attempting to do here extremely difficult, but we have to be tough. 😃

Listed below are some of the best series out there based on popular review and well, our opinion too. Picking one show is tough, so let’s explore some shows that made the final cut for the “one Netflix show that you definitely must see.”

The Umbrella Academy

If you are into superheroes, then the obvious choice of a Netflix original will have to be The Umbrella Academy. Although the series debuted just a few days ago, it has racked up quite the reviews from fans and critics everywhere. The extreme and unexpected turn of events was unprecedented, and don’t get us started on the bad-assery that is number five. The plot revolves around seven individuals all born on the same day through arguably miraculous means. They were, however, unfortunate enough to be adopted by an eccentric billionaire bent on saving the human race. After adopting these kids, the billionaire built a school, The Umbrella Academy to help these kids harness their powers and save the world. Surprisingly, they all quickly disbanded as they hit their late teens and sought out life outside the four walls of The Umbrella Academy, all except number one. They all reunite thirteen years later to scatter their father ashes and they stay around to investigate their father’s death and stop the apocalypse that their long-lost brother five warns them about.

This series features an unexpected ending, a cast that is to die for, and a diverse set of characters.

Stranger Things

The 80s were famous for the wacky theories that floated around everyone’s minds, Stranger Things revisits those theories and the 80s of course, and brings them to life. Join Dustin, Lucas, Mike, Steve, Nancy, and Eleven as they try to rescue Will from the Upside Down all while fighting a monster who can appear out of thin air. The show explores theories of government top-secret researchers and the discovery of alien life. The show takes an old idea and gives it a fresh new outlook. It makes most producers and writers ask questions like: Why haven’t we thought of this? The show also won a ton of awards and has fans binging the old seasons in anticipation of the next season to drop in April.

Narcos

If you love Tom Cruise in American Made then you will love Narcos. It’s the famous Netflix retelling of the rise of the drug trade in Columbia in the 80s. It recounts the life tail of famous kingpins and their battle with law enforcement. It’s filled with everything you’d expect from the legendary Pablo. It’s packed with power plays, money, guns, and of course, drugs.

13 Reasons Why

If we look at the drama section of Netflix there are a ton of great options. From the thriller Ozark to the emotional 13 Reasons Why to the insightful Orange is the New Black. This section is packed with options. If we had to pick one though it’d be 13 Reasons Why. The series offers an insight into the reasons or conditions surrounding the suicide of Anna Baker. She left 13 audio tapes that were to be passed around between people that she deemed relevant in her life and help them understand why she did it. The series is like being on an emotional rollercoaster of suspense and heartbreak, we highly recommend it.

Black Mirror

Black Mirror is one of the earliest and the most satirical Netflix productions, second to Dear White People. This series is a collection of satirical stories exploring the perceived dangers of modern-day technologies. The series is arguably one of the shows that made Netflix the streaming service it is today and it has this multi-faceted nature that allows the mind to wander.

Our top pick, because the fan loves it so much is Stranger Things.

How to ask your boss for a raise Comments Off on How to ask your boss for a raise 71103

In most companies out there today, there are measures that have been put in place to ensure that employees get promotions and, subsequently, a pay increase. But in the rest of the world we aren’t so lucky. For you to get a pay increase you have to get it done the old-fashioned way; asking your boss for a raise. Upon initial thought, most might think it’s a bad idea. Asking for a pay increase does seem suicidal in the employment front, but it doesn’t have to be. Surely not all bosses are like that but regardless of their temperament they might think the idea ridiculous unless it is supported with a long list of requirements to cushion the request.

In this world we live in, there is no way that someone who doesn’t trust you or particularly like you will choose to favor you or give you what you want. It doesn’t just work that way. It’s simply the order of things and as such your boss needs to like you, trust you and your abilities, and think you deserve a raise before he/she will actually give it to you. Asking him or her after all these boxes have been checked is going to be a breeze, a mere formality. Here are a couple of tips that will help convince your boss to say yes when you ask him or her for a raise.

Put in the time

Your boss won’t just sign off on a salary increase if he or she feels like you are not devoted and consistent. Consistency is very important in the workplace. It shows devotion and dedication to a universal goal. When you come to work on time and clock out at the very last minute your boss will see things differently. He or she will begin to think you are a hard worker and you are a step closer to getting a yes when you ask for a raise.

Increase your productivity

Staying late is but one part of the entire equation. You need to not only put in the time, but the work as well. There needs to be a distinguishable difference in the quality of your work. This will convey that you are as dedicated as you are productive. You don’t have to outshine everyone on your team, you just need to make sure that the boss knows that you provide better results than other teammates. This will make you look industrious and dedicated.

Always help everyone you can

This is a very important step in the plan. When you help your fellow workers and employees out constantly it makes you seem like you care. And this acknowledgement will help your crusade. Make sure you don’t leave the very boss you are trying to impress out. You must make it a point to help your boss when he or she needs it. You could help him/her with the financial books or help with his/her kid. Anything to ensure that the boss understands your importance.

Be a problem solver

This is usually the trump card in this endeavor. This is an instance where you come to the aid of the company you work at. There is always bound to be some form of crises sooner or later when you work at an organization. It’s simply a norm at every institution. When these problems arise and they seem like they might be more complicated and challenging than most anticipated, it’s your chance to dig deep and try to solve the problem for everyone. It’s not a do-or-die situation, but getting a raise is all about scoring points with the boss (over time) and the best way to do that is defusing a bomb that threatens the entire workplace.

Getting a raise without getting a foot in with the boss is extremely difficult. Like any reasonable person, they need to make sure that you deserve the extra sum of money that you are requesting. They can’t simply give out raises without being confident in the recipient’s ability. This is where checking all the boxes comes full circle. If you are a great employee that helps when crises strike, you will definitely be on the boss’s list.

Checking all these boxes will ensure that your request is seen as important and placed above everyone else because you have proved that you are an important part of the team and you deserve a raise. After fulfilling some or all tasks on this list asking your boss for a raise could get you a sure yes. However, it’s important to note that fulfilling this long list is not an assurance that your request will go through. There could be extenuating circumstances that could prevent the boss on signing off on your requests. Circumstances like budget cuts or seniority, etc.

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