Month: November 2019

According to the ‘Strength and Conditioning Journal’, Push-up workouts are practiced by fitness professionals to develop the upper part of the body, and increase muscular endurance, so they be a challenging for those people who are not habituated with those exercises.

Push-ups can be stressful for your upper body if you are a novice fitness enthusiast. Therefore, don’t worry if you are not comfortable with push-ups. There are smart alternatives to push-up workouts. You can tone your shoulders, arms, core, chest, and legs with the help of those dynamic push-up alternatives.

Effective Alternatives to Push-Up

Some workouts hit the major muscle groups of your body, and those exercises are the best alternatives to push-ups. You just need to practice them correctly in the best multigym near you because wrong steps may lead internal or external injury. If you practice the alternatives in a correct method, then those workouts will strengthen the muscles and bones of your upper body and lower body. Have a look at a few of those workouts:

1. Dumbbell Bench Press

There are many bench press workouts, among them, Dumbbell Bench Press is the most effective exercise which is the alternative of push-ups. This exercise increases muscle hypertrophy, increases strength, develops the stabilization muscles, and helps you grow the muscles of your chest, biceps, and triceps.

Steps:

• Lie straight on a bench.
• Hold two dumbbells with your palms facing towards your waist, outside to your shoulders.
• Slowly lower the dumbbells back to the downward position.
• Repeat these steps 10-15 times for better results.

2. Overhead Press

This exercise is also one of the best alternatives to push-ups. It works on the muscles of your pectorals (chest), triceps (arms), deltoids (shoulders) and trapezius (upper back). Moreover, this exercise also tones up your abdomen and helps in growing six-packs.

Steps:

• Grip dumbbells in both hands.
• Take it to the level to your shoulders.
• Keep your core engaged and knees soft.
• Press the weight up to overhead and focus fully on your arms.
• You can lift the weight and keep it down ten times.

3. Bear Crawls

Bear Crawls strengthen your shoulders, core, and quadriceps, which is done by push-ups. This exercise also increases the endurance of your bones and muscles of the arms. It also improves your blood circulation and heartbeat.

Steps:

• Focus on your hands under your shoulders.
• Keep your knees under your hips and abdominal muscles.
• Lift up your knees about 1-2 inches off the ground.
• Maintain this lift throughout the entire exercise.
• Now, move your right hand and foot a few inches forward.
• Alternate the same steps on the other side.

4. Forearm Plank

This exercise tone-up and strengthen your abs, core, and legs. It is good for stretching the arches of your feet. It also strengthens your shoulders, calves, and hamstrings.

Steps:

• At an extend your legs in a straight line.
• Brace the muscles of your abdomen.
• Pull your belly button.
• Hold your breathing for 20-60 seconds, and then release.

5. TRX Chest Fly

This exercise is not only an alternative of a push-up but also a balanced workout that helps you maintain the coordination of your body, engage your muscles, and hardens your core. This exercise is like Calisthenics that targets your chest, forearms, calves, abs, glutes, and triceps.

Steps:

• Stand straight by keeping your shoulder-width apart.
• Grab the handles of the TRX cable and overhand the grip.
• Extend your arms in front of the shoulder height.
• Completely lean forward until your body is at about a 40-degree angle.
• Bend your elbows and your lower body down until your upper body and your chest reaches the handles.
• After completing the steps, push yourself back and do one repetition.

6. Standing Punches

This is one of the best arm exercises that help you strengthen and develop the muscles of your arm. This is like dumbbell workout which shapes up your muscles, improves your cardiovascular endurance and burns the calorie of your body. If you are preparing yourself for a boxing game, then this workout is better than push-up.

Steps:

• Stand straight with your feet widely beyond your shoulder-width.
• Hold dumbbells in both hands by facing your palms in front of your ribs.
• Now, start rotating your torso to your left by pivoting your right foot.
• Start punching a bag straightly by taking dumbbell on your right hand.
• You can punch it from ten to twenty counts or more than that.

7. Floor Press

Floor Press increases the strength of your upper body and saves your shoulder. It is an alternative of push-up and bench press workout. It also reduces the pain of your shoulder and neck.

Steps:

• On the floor place a mat or a carpet.
• Now, set your back into the mat straightly.
• Hold a dumbbell in one hand
• Bend your elbow to a 90-degree angle.
• Switch arms and now repeat.

8. Rotating Plank

Along with the triceps and back portion, Rotating Plank also works on your back, legs, and core. You can do this exercise from the upward plank position so that the pressure falls on your wrists. This workout activates your abdominal muscles and helps you tighten and shrink your waistline. Moreover, this exercise boosts your endurance level, improve balance of your body and increases the strength of your core.

Steps:

• Engage your core muscles tightly as you balance on your right side.
• Raise your left arm into the air by pointing your fingers towards the ceiling.
• Try to engage the lower portion of your right arm back to the starting position.
• Repeat these steps for 10-12 times.

9. Pec Fly

This is an excellent alternative to push-up workout. It works on your chest, triceps, and shoulders. If you finding a correct way for your posture correction, then Pec Fly is a great activity, which you can practice in home, ground, and gym.

Steps:

• Hold the ends of a resistance band around your hands.
• Hold your arms after wrapping a tubing behind your hand.
• Bent your elbows slightly down by facing your palms forward.
• Try to keep your feet about 2 feet away from a wall.
• Lean your back against the wall.
• Bend your elbows softly.
• Bring your hands in touch to the front portion of your chest.
• Now, slowly open your arms back to the starting position.
• You can repeat the steps for 10-15 times.

10. Reclined Chest Press

For Reclined Chest Press, you will need a barbell or a dumbbell. If you are planning to build the muscles of your body, then practicing Reclined Chest Press will definitely help you. the pectoral muscles of your upper portion will be developed if you practice this workout. This exercise also helps in reducing the pain of your shoulders and shaping up your shoulders.

Steps:

• Grab dumbbells in each hand with an overhand grip.
• Lie flat on a bench by carrying weights at your shoulders.
• Keep your elbows parallel to the floor.
• Lie beneath a barbell.
• Take the help of a spotter who will help you carry the weight.
• Now extend your elbows to press the weight upwards the ceiling.
• Bend your elbows and return back to the starting position.
• You may repeat the steps one more.

11. Lat Pullover & Crunch

Lat Pullover and Crunch help in improving the endurance of your body. This exercise also strengthens your muscles, improves your posture and develops the muscles of your chest.

Steps:

• Lie on the ground by grabbing one dumbbell.
• Hold the dumbbells from both the end and lift it straight over your chest.
• Now, straighten your legs and lift your legs towards the ceiling.
• Extend both the arms back overhead from the ground.
• Now, bring your arms back from the commencing position by holding weight over your chest.
• Repeat the steps again from the starting position.

12. Triceps-Dip

Not only your triceps, but this exercise strengthens your upper body and increases mobility of your body. This exercise is also highly effective for your shoulder.

Steps:

• Bent on your knees and sit on the floor.
• Keep your hands behind you with your fingers.
• Lift your hips from the floor.
• Now, slowly start bending your elbow together.
• Repeat after extending your arms.
• You can repeat the steps 10-12 times.

13. Weight-Free Rows

This exercise works on various muscle groups, especially on your back. Your upper-back and mid-back muscles will be conditioned if you practice this workout. Moreover, you will get a well-shaped waistline if you regularly practice Weight-Free Rows.

Steps:

• Stick your elbows on your waist.
• Hold your forearm away from your body.
• Start rotating your forearms like you are rowing a boat.
• You can do repeat the steps of this exercise as much as you can do.

14. Thumb Arm Figure 8

This exercise turns your figure in the shape of the numeric eight. Thumb Arm Figure 8 strengthens the muscles of your arms and shoulders. Moreover, this exercise helps you in shaping up your waist.

Steps:

• Stand straight with your thumbs up and arms out.
• Now tip you both the thumbs back and move them down.
• Turn the thumbs forward at the bottom of the circle and continue the steps 10-20 times.

Gone are those days when we used to practice classic and old workouts like push-ups and pull-ups. Nowadays, workouts have brought dynamism to your lifestyle. The aforesaid alternatives to push-ups can give you fast results than push-ups.

One of the biggest pet peeves for gym enthusiasts is missing out on their workouts during a holiday or while traveling. Due to the lack of equipment and proper space, many have to withdraw from their regular exercise sessions. What is worse is that the inconsistency breaks the regularity which sometimes turns the temporary break into a permanent one. But, if you think outside the box, then you will realize that the possibilities of breaking a sweat while traveling are endless.

To help you out in the same, we are listing out some high-efficient, minimal-space, and equipment-free exercises that you can perform anywhere.

7 Hassle-Free Travel Workouts That You Can Perform Anywhere

You don’t have to follow a chronological order of the following exercises. You can pick your own rhythm based on whatever criteria seems suitable to you. Needless to say, these exercises should be preceded by warm-up exercises such as jumping jacks. This is crucial because it will help your body prepare for the upcoming vigorous activities that it is about to go through.  So, don’t miss out on them.

The benefits that you get from performing high-end exercises at a multi-gym near you can be replaced to a greater degree with the following exercises as well.

Reverse Lunge with Twist

Taking care of your entire body, this variation of lunge features a twist that pays extra attention to your abs. To do this, you first need to stand with your legs hip-distance apart. Get a 5-10 lbs. medicine ball with both your hands. Make sure that your arms are outstretched in front of you.

You also need to ensure that your core is stable. Proceed to take a big step back with your right leg. After planting your leg, lower your body until both your legs bend in the right angles.

Next, you need to twist your torso to the left as you get into the lunge. As you straighten your legs, keep on exhaling. Also, bring your torso back to the center at the same time. You then have to get your legs back together, and then step back on your left feet, while twisting to the right-hand side.

This entire process is one rep. Make sure you do two sets with each set consisting of ten reps.

Wall Sit

Targeting your thighs, calves, hips, and lower abs, a wall sit can be performed by anyone. Not only is it easy on your back and knees, but it also keeps your lower spine healthy by strengthening your glutes. It’s an overall great exercise for toning your muscles and burning calories.

To do this, you need to find a wall and lean against it by keeping your legs shoulder-width apart. Make sure your feet are planted firmly on the ground. Next, you need to put your feet forward and engage your core. To be specific, your legs should be 6” (15 cm) apart.

Slide down the wall slowly and steadily all the while keeping your back press against it. You have to continue sliding down until your legs are bent at a right angle. This angle has to be maintained since it keeps your thighs parallel to the floor. In addition, you also need to make sure that your ankles are directly below your knees, and that you don’t overshoot them. You have to stay in this position for 20-30 seconds; and with the gradual increase of time, you can hold up for 60 seconds.

As soon as you are done with the last rep, resume back to your starting position. Try to do three sets, with each set consisting of ten reps.

Triceps Dips

Evident by its name, a triceps dip activates the triceps muscles in your upper arm. It improves your stability by increasing the compression force on your joints.

To perform this exercise, you need to start by sitting on the edge of a chair and gripping the edge next to your hips. Make sure your fingers are pointed towards your feet. In addition, keep your legs extended while also maintaining a hip-width distance between your feet. Ensure that your heels are touching the floor. Keep your vision straight and hold your chin up.

Next, you have to lift your body; and to do that, you have to press into your palms and slide forward just enough to get the behind off the edge of the chair. Proceed to lower yourself until your elbows are bent between 45-90° angles. After this, slowly and steadily push yourself back up to the starting position and repeat. Starting with 10 reps is ideal.

Glutes Bridge

Mandatory for those who spend a considerable portion of their time sitting on an office chair in front of a computer, glutes bridges help in improving mobility of your hips. In addition, it also takes care of your lower back. If you are a desk-bound worker, you need to incorporate it into your workout regime ASAP.

It also doesn’t require any equipment which means you can perform it anywhere. To do it, you need to lie down on the floor with your face up. Keep your feet flat to the floor and your knees bent. Also, make sure your arms are at your side with your palms down.

Proceed to lift your hips off the floor to a height where your shoulders and knees form a straight line with your hips. While doing so, squeeze your glutes hard. Without overextending your back, keep your abs drawn. Hold the position for a few seconds before getting back down.

When done correctly, you will notice a burn in your hamstrings and glutes. You should never push from your heels. The push must always be generated from the hips.

Mountain Climbers

Another fun exercise that you can do while you are traveling is mountain climbers. Designed to build your agility, core strength, and cardio endurance, you will work a bunch of muscle groups with it. In fact, it is often cited as an exercise that is equivalent to a total-body workout in itself.

To perform this exercise, you need to get into a plank position. Ensure that the weight of your body is evenly distributed between your toes and hands. Your hands must be shoulder-width apart, your abs must be engaged, and your back must be flat, while also keeping your head in alignment.

After this, you need to pull your right leg into your chest as far as you can. Proceed to switch by bringing that knee out and pulling your other knee in. Run your knees in and out as fast and as far as you can. In this process, keep your hips down and alternate inhaling and exhaling every time you change your leg. One common mistake people often make while performing this is that they stop breathing. Make sure you don’t do that.

Pause Squat

Pause squats are great for improving the concentric/starting strength since it negates the ability of a person to use the stretch reflex; thereby it’s a must for powerlifters and weightlifters. In addition, it also enhances core stabilization, helps increase neural output, develops muscle mass and most importantly it boosts confidence.

To do this, you have to stand with your toes turned out and your legs shoulder-width apart. Push your hips back while bending your knees and get as low as you can into a squatting position. During this, your chest must be lifted, the back must be flat, and your core must be engaged. Stay in this bottom position for around three seconds.

Get back to the starting position by pushing through your heels. When you stand back up, squeeze your butt at the top.

Child’s Pose

It may look easy and irrelevant, but the benefits of the Child’s pose are far-reaching. They help in stretching your ankles, thighs, and hips while also eliminating fatigue and stress. From stretching the muscles of your back torso to relaxing the muscles on the front of your body, it takes care of more muscles than most other forms of exercise that you do in a gym.

To do this, you need to kneel on a mat while keeping your knees hip-width apart. Make sure your feet are together behind you. Breathe in, and as you exhale, put your torso over your thighs.

Elongate your neck and spine as much as you can by drawing your ribs away from your tailbone. Keeping the shoulders away from the crown of your head also helps in this regard. As you extend your arms in front of you, keep your forehead on the floor and hold the position for 10-30 seconds.

Summary

As you have seen, bursting the myth of no-workout sessions during traveling is much easier than anyone thinks. All those high-intensity workouts that you perform in the luxury of your gym using those heavy equipment and large space can be replaced by the aforementioned exercises. Not only will it keep you fit on your holiday, but it will also make it easier and convenient for you to get back in the swing of your regular workout regime once your holiday ends.

So, now using your holiday as an excuse for not working out is no longer applicable. Having said that, we do want to imply that it is also alright to take a break from working out from time to time. These workouts are especially for those who can’t stay without a workout for more than a day or so or if the duration of your holiday is pretty long. Overexerting yourself and not giving rest to your body is not ideal. So, don’t forget to treat your body with some rest.

Elliptical workout refers to a set of functional exercises such as stair walking, climbing, or running stimulated on a stationary machine. They are extremely popular among fitness enthusiasts since they eliminate any excess pressure to the joint, thereby, lowering the risk of impact injuries. This feature also enables people with varying degrees of injury and disabilities to use it in order to stay fit. So, it’s a no-brainer that you need to include it in your workout regime. However, if you are new to this, there is nothing to worry about since we will guide you and help you remember the factors to keep in mind in order to learn how to do elliptical workout. So, pull up your socks and let’s get going.

Elliptical Workout – An Overview

Although the chances of getting injured while using an elliptical machine are way less compared to other workout machines, it is not completely null. Your goal should be to make the injury count as close to zero as possible. In addition, just like any other workout regime, there are certain habits that you need to get rid of and others that you need to imbibe to make your time and effort worthwhile.

Another issue that people often complain about elliptical exercises is that they tend to get repetitive and boring. But by using certain tricks in these exercises, you can diversify the process of this workout. From making it work like high-intensity interval workout to utilizing it to challenge different groups of muscles; there is an elliptical workout for every need. Besides, it can be used by both a beginner and a seasoned fitness enthusiast.

Factors to Keep in Mind While Doing an Elliptical Workout

To reap the maximum benefits out of an elliptical workout, keep the following factors in mind:

Fixing a Plan

Before jumping on an elliptical machine, you need to decide what you want to achieve from it and how you want to get there. Not having an end goal is one of the biggest rookie mistakes you can make.

Basically, you need to monitor your level of exertion. It can range anywhere from zero, which is equivalent to a leisurely walk to a ten, which makes you completely out of breath. In other words, you just can’t hop on it for the sake of it.

Implementing Core Exercises

You need to keep your abs engaged if you want to keep a good form and maintain a straight posture. A simple yet effective way of testing it is by dropping down to hold a static plank after stepping off the elliptical workout.

To put it simply, get off your elliptical machine every three minutes in order to perform a 30-second plank or side plank exercise.

Pedalling Down

When your body isn’t aligned, multiple pains and aches can creep up. It also raises the chances of injury. Therefore, it is of utmost importance to maintain a proper form. Your feet must always lie flat against the pedals of the elliptical machine. Many people stand on their toes while using this machine, and we can’t stress enough as to how precarious it can be.

In addition, keep your back straight and clench your core in order to keep it engaged. This will ensure that your spine is elongated, thereby keeping your posture right.

Complimentary Dumbbells

As we have suggested before, including variation in your elliptical workout helps it from turning into a mundane, one-dimensional activity. Don’t be afraid of experimenting, and one such way of doing it is by complementing it with dumbbells.

For this, you need to get yourself a pair of light-weight dumbbells. Now, after 3-4 minutes, get off from your machine and do a set of bicep curls or shoulder press. The break that you take here from the machine will enable you to direct your energy into the arm movements, which will, in turn, help in maintaining a proper form while performing the arm exercises.

No to Repetition of Routines

We understand that performing the same set of routine can be effective initially, but sooner or later you are bound to reach a fitness plateau. Therefore, you need to avoid it as much as you possibly can.

Studies have shown that it is crucial to constantly change the variables of exercise since the human body is programmed to adapt to new stressors every 4-6 weeks. Essentially, your body works as an evolutionary machine.

Diversifying your elliptical fitness regime will not only do wonders for your body but will also keep it fun. An effective way of doing this is by performing 5-minute intervals, and gradually increasing the resistance with each new interval. Ideally, you should start at a steady pace and increase the inclination of your machine’s setting on your pace.

Try to move the pace for two minutes, and then proceed to double its speed for two minutes while making sure the incline is steady.  Don’t forget to take a rest for a minute in order to recover from it. As time passes, you can see if you can improve your level of endurance or distance. Without overexerting, you need to compete with yourself, not with others.

Handling the Handles

We recommended you start your elliptical workout without using the handles first. This is because when you only use your legs, it will bring a greater emphasis on your lower body. What essentially happens here is that your lower body experiences more pressure and effort when you drive through your hamstrings and glutes. It also goes without saying that you will master the art of balance while practicing it since your legs would be constantly moving. It is not easy, we understand, and occasional help by holding a support is allowed. But try as much as you can to balance on your own.

After mastering the technique, you can switch it up and start pulling and pushing the handles. You need to allow your feet to follow along as well, but make sure the maximum effort is being given to using the handles to initiate the movement.

Alternating between using handles (focus on the upper body) and being handles-free (focus on the lower body) will help you in the overall development of the body.

High-Intensity Interval Workout

Although an elliptical workout is mostly seen as a steady-state cardio exercise, it can also be used as an impact tool for a high intensity interval workout. This involves you going for a high resistance routine for 30 seconds, and then recovering from it for a minute, and repeating the entire process for 10-20 minutes.

It is said that the harder and faster you go during these short bursts of time, the more benefits you reap from it. Having said that, don’t overexert yourself and destroy your body. Also, when taking that rest for 60 seconds, be sure to take full advantage of it. This rest period helps prepare your body for the next session and increases its potential to perform its best during those intense regimes.

Going Reverse

This may sound strange, but going backward on an elliptical machine without having to turn your entire body around is beneficial. Doing so will target the back of your thighs, which are usually among the weaker parts of a human body. Now, you must be wondering how someone can possibly do this. Well, we are here to help you out.

You need to start rotating your feet when you get on the elliptical machine in a clockwise position. Slowly and steadily, reverse your legs and start moving in a counter-clock direction. You will gradually learn the difference it is bringing to your body.

Hips Don’t Lie

Yes, a proper training session on an elliptical machine will invariably strengthen your hips. In fact, you can actually control how much changes your choice of exercise is bringing upon your hip. There is a direct correlation to your butt muscles and the incline of your machine. The higher the incline of your machine is, the more effort is put upon your butt muscles.

You can choose to adjust the incline manually every other minute to go down or up. This will help you figure out the process more efficiently. Since the incline ranges from 1- 20, we suggest you go up in increments of two each time. It will be even better if you commence with zero for a minute, and then slowly move up to two, four, six, and so on. Remember, to gradually come down as well.

Summary

As you have learned, there is a whole lot of unexplored possibilities with elliptical exercises since they are extremely diverse and safe. We are certain that our sneak-peek into its world has compelled you to consider including it in your fitness regime. However, if you still are unsure, all you need to do is run to a multi-gym near you and speak to a fitness expert regarding its benefits. A great example of a weight-bearing exercise, these exercises offer both high-intense and low-intense non-impact cardiovascular workout. What is even better is the fact that they are very personable since you can control their speed and resistance. So, unplug yourself from the stress and ride this multi-beneficial machine.