7-Minute Workout – Best Time-Efficient Workouts to Practice

Running busy all day with no time for fitness? Try the healthy and time-saving 7-minute workout session with our easy-breezy guide.

In our fast-paced world, many people refrain from working out due to the painstakingly long duration of fitness regimes. This is especially true for those who hold a 9 to 5 job, wherein they are unable to devote an additional two hours every day for working out. For you busybodies, there is a ray of hope though. With the ultra-modern and innovative 7-minute workout plan, you will get your daily dose of fitness in less than the time you need to eat a burger.

What is a 7-Minute Workout?

The 7-minute workout session consists of 12 high-intensity exercises that are designed specifically to use only body weight as resistance. A great way to improve muscular and cardiovascular strength alongside losing body fat, the 7-minute workout is the latest rage in the world of fitness. To put it simply, they target your core, upper body, and lower body.

How to Do 7-Minute Workout?

There are 72 different types of exercises in this regime that ranges from a push-up to a jumping jack and everything in between, with a ten-second rest period between each type of exercise. 12 of these exercises don’t need anything but a chair and a wall.

The idea is to perform each exercise for a total of 30 seconds, in which you can easily perform up to 15-20 repetitions. Don’t forget to rest for ten seconds in between each exercise. The 12 exercises in this fitness regime are as follows.

1. Jumping Jacks

Jumping Jack

Target Area – Whole Body

A classic fitness exercise, you have to stand up with your legs hip-width apart. Then, you have to jump with your feet open as you lift your arm up to shape your arms like the alphabet ‘X’. As you lower your arms to the sides, you need to jump feet back together.

2. Wall Sit

Wall Sit

Target Area – Lower Body

Position yourself by standing with your back against the wall. Walk away from the wall as you slide down the wall, lowering your body until your ankles, knees, and hips are at a 90° angle.

3. Push-ups

Push-ups

Target Area – Upper Body

Begin with a high plank with your core engaged and with your wrists below the shoulders. Proceed to lower down the chest to the ground, while keeping your back, hips, and legs aligned with one another. In order to lift yourself back up, press into your palms.

4. Abdominal Crunch

Abdominal Crunch

Target Area – Core

Start by lying with your face up on the floor with bent knees and hands extending straight out. After this, press down the ground and engage your core to raise the shoulder blades off the ground a bit forward.

5. Step-up onto Chair

Step-up onto Chair

Target Area – Total Body

While facing the chair, lift your right leg onto the seat. Press into the heel of your right foot to lift up your entire body weight on it while balancing on your right feet. Proceed to put down your back to the floor slowly and steadily. Switch legs and repeat.

6. Squat

Squat

Target Area – Lower Body

Stand up with your legs wider than the width of your hip with your knees above your ankles and your hips stacked over your knees. Hinge at your hip and lower your body down by bending knees. The chest should stay lifted and then lowered to a 90° angle. Rise and repeat. This is probably the most beneficial exercise in this regime.

7. Triceps Dip on Chair

Triceps Dip on Chair

Target Area – Upper Body

Grab a chair, sit on it, and keep your hands on its edge just outside your hips. Walk a couple of steps and slide your butt off the chair while straightening your arms. Follow this up by bending the elbows and lower body until your hands are bent at a 90° angle.  After this, press your chair down in order to return to the position you started from.

8. Plank

Plank

Target Area – Core

Start by placing your arms directly under your shoulders. In order to stabilize your body, squeeze the glutes and engage the core, all while keeping your spine and neck neutral. The back should be aligned with the head.

9. High Knees/ Running in Place

High Knees-Running in Place

Target Area – Total Body

Strand straight up with your legs hip-width apart.  Lift and lower one knee at a time by engaging the core and using your lower abs. It should resemble a scenario of you running in a single spot.  While keeping your thighs parallel to the floor, bring your knees to the same height as your hips and try not to lean back. Alternate between your legs in a pace preferred by you.

10. Lunge

Lunge

Target Area – Lower Body

Stand straight and take a step forward with your right leg. Lower your body until your right thigh is parallel to the floor and your right shin is vertical. Make sure that your knee doesn’t go past the right toe. Press the right heel to resume the starting position. Repeat on both sides and continue alternating between your feet.

11. Push-up and Rotation

Push-up and Rotation

Target Area – Upper Body

Begin in a high plank position and lower your body. Follow this by pressing the back up to perform a push-up. From the high plank position, shift your body weight to the left hand and rotate your body to the left side. Keep the hips high and hold the side plank for one count. Go back to your starting position, do a push-up, and repeat on the right side.

12. Side Plank

Side Plank

Target Area – Core

Keep both of your feet stacked on top of each while lying on one side. Balance your body on your elbow as you lift up the hips. Keep hips and torso aligned with each other by pressing your forearm to the ground.

Is the 7-Minute Workout Safe for Everyone?

You just can’t show up to a gym and expect that you can start doing this fitness regime abruptly. The best gyms in Kolkata will always warn you against it. Proper orientation is a must for this vigorous routine.

Since it is a high-intensity face-paced workout routine, we don’t recommend it for elderly and overweight people. In addition, those who have a history of old injuries, hypertension, and/or heart ailments should stay away from this workout.

Even a beginner whose body is not well-suited for a high-intensity workout should not jump into performing this because it would send a shock to their metabolism and their body wouldn’t know how to adapt to the sudden changes.

The truth of the matter is that the entire duration of this regime is filled with moments of extreme discomfort, which can’t be handled by a newbie. So, don’t overestimate the abilities of your body.

With that being said, for people with experience, this is a wholesome fitness routine that would take care of your entire body and would give them the boost that they need for tackling their tasks in a day.

Cut Your Extra Fat with Just 15 Minutes of Cardio Barre Workout at Home

Are you bored with your wardrobe with loose tees, baggies, and oversized dresses? Try cardio barre with no equipment! Know how to do it real easy and fast!

In the busy schedule of our daily lives, the greatest deal is to cut our extra fat. Our corporate lives (specifically, long hours of a desk job and no physical activity) give us the gift of excessive belly fat. Why talking about only belly fat? Almost 70% of us have a chubby structure. From teenagers to adults, men to women, all are looking for the perfect figure so that they can fit in our old ripped denim!

What generally goes wrong

Being human beings, it is our tendency to look for tricks and shortcut for everything, and when it comes to fat reduction, we want the easiest and least painful ways. We are ready to consume cups of green tea to skip the exercises! We are ready to go through the daily routine of Beyoncé to know the secret drink for her post-pregnancy weight loss. But, oops! In lunch, we want pizza with extra cheese!

Also, we can spend hours talking about weight loss but doing nothing at all! Yes, we actually do all these which will no result. In other words, ‘cheat-ways’ are always our first preference in terms of weight loss. Most of us end up in failure and console ourselves that “this much fat is tolerable!” after trying the cheat ways because of our intense love for food!

We have to know that the fat in our body is the result of our ‘physical-activity-less’ life and to burn the fat we need to add those activities in our daily routine. Here, comes the relevance of cardio barre workout. Well, keep aside the excuses like “I’m running out of time,” or “I’m not a morning person” or anything else because you neither need to spend hours for cardio barre nor you need to be a morning person. You don’t need equipment as well.

What is Cardio Barre

Cardio barre is the effective hybrid exercise with some quick-paced moves that can burn calories like magic. The reason it works so well is – it makes your muscles so active. Also, it tones your arms and abs along with flattening your belly. So, you will remain fresh and active for the rest of the day. After the uneasiness of initial days, you will actually found visible results. Sounds cool? What are you thinking? Let’s begin! Take the challenge of cardio barre workout and get ready to look stunning in your favorite dress.

Different Cardio Barre Workouts to Practice

Take a look at the most efficient and healthiest Cardio Barre workouts that can help you achieve your fitness goals.

Begin with warm-up

A warm-up session of basic freehand exercises will do well here, and you don’t need to go for more than 10 minutes for this warm-up session. It will boost you up for an intense cardio barre.

Marches

Marches

You can start the workout with March for 1 minute and take a break of 30 seconds. March in place by and use your cores to raise your legs, and make sure to do inhale and exhale properly. Bring your thighs to the hip level while standing straight.

Planks

Planks

Now time for some more variations in plank. Try Pike tap plank, knee to elbow plank. Also try plank with leg raise, plank with arm raise, and side plank for better result. The benefits of planks are beyond mention. It tones the entire body. Just give 20 seconds to each position, and you will be able to understand the difference. After a few days of doing these planks, you will be able to see the change in your core. Add some sets of crunch here for better results.

Low Plié Squat Pulse

Low Plié Squat Pulse

Straightway move on to Low Plié Squat Pulse. Do it 2 sets with 10 counts and take a break of 10 seconds after each set. For this exercise, you need to extend your knees and hold the squat position for at least 5 seconds.

Rotating Squat Jump

Rotating Squat Jump

Now, it’s time for Rotating Squat Jump. As a beginner, do it a set of 5 and gradually increase it to 10. Don’t forget to take a break of 10 seconds. These are very important to relax your muscles. The initial difficulty is acceptable here. If you can’t jump 180 degrees, just walk but make a habit of jumping.

Mountain Climbers

Mountain Climbers

Do a set of Mountain Climbers next (initially 10 seconds and gradually extend it till 30 seconds). You can start doing it with plank and then touch your elbow with knees and again back to the plank position.

Plié Squat Burpees

Plié Squat Burpees

Next, a set of 10 Plié Squat Burpees will make you ready for the upcoming workout. For this, sit in a plié squat position and jump to a plank position and then come back to the plié squat position.

Touch the Floor and Passé

Touch the Floor and Passé

You are almost at the midway of your workout session. It will be a more exciting onwards. Well, now, it’s time for a fun exercise called Touch the Floor and Passé. You may need some time to be familiar with this, but once you learn, it will literally be a fun exercise. Right to the left, a set of 10 Touch the Floor and Passés will be alright. It is the modified version of the traditional leg lift. Begin in a standing position, and then bend at hips and touch the floor and back to the standing position.

Plié Squat Jump

Now, let’s have a set of 10 Plié Squat Jump. It is squat>bend >jump> squat position. The switching from squat to bend to jump needs to be smooth, but you may have initial difficulties in having a grip over this.

Side Lunge to Passé

Side Lunge to Passé

Finish the workout session with Side Lunge to Passé a set of 10 counts. Begin with a squat and touch right feet with the left hand, immediately back in the standing position with arms in the front.

Stretches to finish the session

That’s all! Take a break of 2 to 5 minutes before going for other works. It is important to breathe in and breathe out and relax the muscles after the intense workout. Do the stretches (arm, shoulder, quad, and hamstring). Remember, you cannot skip this part. It is challenging, but, hey! Don’t you want to fit in your “goal-dress”? If you are facing difficulties with these sets of exercise, you can try preparatory cardio barre for the first two days.

Benefits of Cardio Barre

The benefits of cardio barre are uncountable. With this intense cardio exercise, you will be able to have a better metabolism and obviously better cardio health. You will have a good recovery rate from multiple diseases. Last but not the least; you can have control over your diabetes rate.

It’s time to start your workout

For better results, you can join a gym near you in Kolkata to have some more activities under a specialist’s guidance. Also, you need to cut extra fat and junk foods from your diet. Lessen the amount of sugar and oil in cooked food and avoid processed food.  On the other side, you need to add some healthy food containing good nutrients and fibers in your diet. Eat seasonal fruits and drink enough water to stay hydrated.

Best Strength Training Workouts for Fat Loss and Endurance

If you want to be fit and strong, know about different types of fat loss strength training workouts which help you increase your endurance too.

Strength training is not only practiced for losing weight and building muscles. It is also practiced for increasing body endurance and immunity power. Certified gym trainers in almost every multigym of Kolkata suggest learning the steps of each exercise properly before performing that because wrong workouts may lead to injury and even muscle or joint pain.

Remember, you have to pair the strength exercises by creating a proper fitness regime where a set of strength training workouts will be practiced.

How to Lose Fat & Build Muscles with the Strength Training Workouts?

Strength training workouts need a proper diet to follow, so that you can feel light. This will also help you in balancing your body and lifting dumbbell weight without any trouble. Experts recommend some fat loss strength training workouts that you can practice at early morning to cut out the extra flab from each part of your body.

1. Chest Exercises

Chest Exercises

You may ask, why it is needed to increase the strength of your chest by practicing strength training. The answer is simple: if you want to increase the flexibility and endurance of your body, strength training is needed. Moreover, strength training helps in balancing your upper body muscles and improves your posture by giving a good shape to your chest. Some exercises for chest are:

  • Bench Press – Bench Press is always a good fat loss strength training exercise that will help in cutting the fat from your arms, shaping your shoulder and arms, building muscles of the upper body and increase the strength of your chest portion.
  • Cable Crossovers – This exercise helps in defining the muscles of the upper body and strengthen the chest and arms. Practicing this workout will also help you boost up the energy of your body.
  • Inclined Dumbbell Press – This is one of the best strength training for fat loss that works on the sternocostal and clavicular head muscles. This dumbbell workout helps in building your posture and giving you the correct shape by lifting weight as per experts. This exercise also helps in developing the pectoral muscles of your upper portion.

2. Back Exercises

Back Exercises

Strength training increases the bone density, manage your weight and reduce the risk of osteoporosis and back pain. The bones, ligament and muscle pain can be relieved by back strength training exercises. Moreover, these workouts burn calories and increase metabolism. Here are a few strength training back exercises:

  • Hyperextension – If you are an athlete or a sportsman then Hyperextension is one of the best strength training workouts which provide you a strong back. Even this exercise can help you manage your back pain. Moreover, it will give support to your spine and will improve your posture.
  • Seated Cable Row – This is a pulling exercise which works on the forearm muscles and upper arm muscles like triceps and biceps. Moreover, stabilizes your body and increases dynamism to the back portion of your body like shoulder, neck and upper back portion. You will also able to cut fat from the back portion with the help of this workout.
  • Dumbbell Rows – This is one of the dumbbell exercises that strengthen the muscles of upper-back portion, rear deltoids, lats, forearm, and even biceps.
  • Lat Pulldowns – This strength training alleviates tension and pain in the back portion of your body. It also develops the muscle of your arms.

3. Shoulder Exercise

Shoulder Exercise

Strength training strengthens your muscle and enhances your posture in the shoulder area. It also increases the stability in the shoulder joint. You can try some strength training workouts for your shoulder:

  • Bent Over Laterals – If you don’t have a proper shape in your neck and extra fat on your shoulder then this exercise can really work. Along with posture correction, this workout adds upper body strength and reduces the problem of spondylosis.
  • Dumbbell Military Press – If you want a masculine body and wide shoulders then Dumbbell Military Press is an appropriate exercise. You can also emphasize your deltoids with the help of this exercise.
  • Cable Laterals – This is a good fat loss strength training exercise that helps you reduce your weight and reduce the shoulder muscle tension. Not only the upper portion, but this exercise also helps control the weight of your whole body.
  • Side Laterals – Side Laterals help in achieving muscle hypertrophy or growth. You can grow muscles of your lateral deltoid. This workout also helps in broadening your shoulder and the biceps.

4. Thigh Exercise

Thigh Exercise

The strength training workouts also help in strengthening your glutes, legs, and lower body. It also helps muscle mobility. Along with thigh, the core muscles are also endured if you practice strength training. Some exercises for thigh are:

  • Lunges – Lunges can strengthen the tissues of your legs and buttocks. Moreover, this workout helps in circulating the blood in your lower body properly.
  • Leg Extension – If you are affected by severe joint and knee pain then Leg Extension is a great therapy. This workout also focuses on strengthening your knee joint, patellar ligament and quadriceps.
  • Machine Hack Squats – This exercise helps in strengthening the lower foot, glutes, and quads. It also helps in cutting down the fat of the thigh.

5. Calves Exercise

Calves Exercise

A strong calf has multiple benefits. It will help you stabilize the feet and ankle. It also strengthens the hips and butts along with the entire calf. Practice these workouts to get a strong calf muscle:

  • Seated Calf Raise – This exercise prevents shin splints. Seated Calf Raise also cut out the fat of your calves.
  • Standing Calf Raise – This workout increases the ankle strength, reduce calf pain and also help in achieving bigger calves. If you’re prepping for the marathon and you want to run long start practicing Standing Calf raise regularly.

Bottom Line

If you practice all these strength training workouts every day then there will be no chance in increasing calorie. Moreover, these exercises will help you gain the power to succeed in every battlefield of life such as sports, athletic, media-related works, etc.

Top Pain-Free Exercises by Experts to Prevent Injuries

Learn how to prevent injuries during the workout because pain and injury caused by wrong steps movements may demotivate you from doing exercise.

Intense workouts and simple physical activities are good for your health but remember the idea is to create good habits and a better lifestyle by living healthy, so don’t face injury or damage because of wrong movements.

It is quite obvious that people find the best multigym in Kolkata where safe and apt training is provided by proficient gym trainers but some exercises are too intense which can lead to body pain. Moreover, if you slip out by chance then it may be the reason for internal and external injury. So, be careful while practicing workouts and in this matter, pain-free training can help you to get relief.

How to Prevent Injuries During Workout?

According to the American Journal of Sports Medicine, 0.2% of people are admitted to hospital because of wrong weight lifting or workout style but four times more people are admitted because of common injuries like bathroom slipping, etc. So, if you practice exercise carefully then you will never experience pain or injury.

Now, experts are there to teach you how to do pain-free training without facing any injury or damage. So, let us find out the solution to prevent injuries during a workout by doing some pain-free exercises.

1. Knee Exercises

Knee Exercises

Most of the knee injuries are caused just because of wrong moves during exercise and improper tracking of the knee joint which leads to lower back pain and knee pain. Health experts say, your knees should move in one direction while walking, running or practicing physical activities but it winds up in moving to another direction due to lack of body balancing and strength.

Weak glutes are the main culprit in providing knee injury and pain because if the glutes are not strong then they may give load on your back and your knee which hold an entire load of your body. While doing squats, poor ankle mobility condition results in pain.

Solutions:

Now, you may ask, how to prevent injuries during a workout? What are the exact solutions of aforesaid problems? Try to develop a strong butt to save your knees from getting much load. If you build up strong glutes then your knees will track correctly. For that you should take training from proficient trainers of a gym near you and start doing some exercises regularly like:

  • Glute Bridges: It will help in strengthening your glute muscles.
  • Hip Thrusts: Your butts will become flexible and strong to hold the weight which usually falls on knees by this workout.
  • Frog Pumps: Balance between your knee cap and feet with coordinate properly by this exercise.
  • Lunges: Not only legs but this exercise will work on your entire bottom part.
  • Squats: Squats help in strengthening the muscle of your body.
  • Step-Ups: This exercise will develop the strength of your legs and other muscles.

Note: While practicing squats, your knees should not collapse inward because that may result in stress on your joint and patellar tendon. So, take experts help from the best gym in Kolkata to practice the aforesaid workouts and squats.

2. Hip and Lower Back Exercises

Hip and Lower Back Exercise

Sometimes you experience pain in the lumbar spine and cervical spine of the lower back which is the reason for incorrect set-up and movements while doing exercises like deadlifts and squats. But you need to learn how to do workout safely while strengthening your lower body and relief your hip pain.

Too high or too low deadlifts may result in hip injury and it may also stress your spine which may result in lower back pain. Never make your back round or arch-shaped because it can stress your entire back portion from the spine to hip.

Solution:

Experts suggest fitness enthusiasts stand and sit straight. To get a straight posture and reduce hip or lower back pain, hinge style movement and posture-building exercises are necessary to practice such as:

  • Yoga: Practicing yoga may help you in increasing flexibility, and toning up the fat of your body. Moreover, yoga will help you build a good posture and prevent injuries. This is the safest workout that reliefs pain.
  • Deadlifts: It helps you forming a better posture, burning fat, improving grip strength and strengthen lower back muscles. Single-leg deadlift helps in balancing your leg movement and prevent injury.
  • Glute Bridges: Correct steps of the glute bridge helps in balancing the strength of your body, increasing strength in your glute and relieving you from lower back pain.
  • Hip Thrusts: It develops your glute size and strength. It also relieves the hip and lower back pain.

If you learn how to do workout safely with the help of the fitness experts then you will never face any injury and damage. Moreover, you will never perform any wrong step while practicing these physical activities.

Pro-Tip: If you find deadlifts difficult then you can place boxes, dumbbell or barbells that will help you limit the range of motion which will help you stay in position. No need to pull weight from the floor if you have severe back pain.

3. Shoulder and Arms Exercises

Shoulder and Arms Exercise

People experience shoulder pain, wrist discomfort and elbow strain due to the wrong sleeping pattern. Some people do not keep their elbow, wrist, and shoulder stacked during shoulder and bench press which cause instability in their shoulder joint and pain in their arms. Some people are affected with spondylosis because of these wrong movements. Sometimes bending the wrist in a wrong style may be the reason for pain.

Solutions:

Start practicing warm-up exercises and grip dumbbells, kettlebells and bar correctly as per the instruction of your fitness coach. No need to pull and lift heavy weight if your hands are not capable to lift heavyweights. Try floor press instead of bench press to get rid of muscle pain of shoulder and hands. Here are some exercises you can practice like:

  • Push-Up: It is a kind of stretching exercise that brings strength in your hands and it also increases the muscles of your hand. Practicing it in correct way may help you get relief from shoulder pain and arms pain.
  • Shoulder Press: If you have chronic shoulder pain or spondylosis then shoulder press is one of the best solutions for you. This exercise also strengthens your shoulder and triceps. Moreover, it provides you a good shape in the shoulder.
  • Bench Press: This exercise mainly works on your full upper body by increasing strength. It also helps you building muscles.
  • Triceps Extensions: It will help you in getting a good shape in your triceps but too much weight-lifting workouts may cause stretch marks in your arms, so be aware of that. Ask your fitness trainer before you start practicing this push-up workout regularly. Also, don’t lift too much weight if you are a novice fitness lover and starting this exercise.

4. Pull-up Exercises for Bicep

Pull-up Exercise for Biceps

Along with shoulder pain, many people face wrist discomfort and pain in tennis elbow, so you may ask, how to do workout safely to avoid such pain and other problems? If you think that applying ointment on your pain can relief you then you are wrong because it can easy your problem for a temporary time period. Some correct steps of exercises can help you harness strength and relief you from the crucial elbow and upper-body pain. However, practice those exercises safely, otherwise, you will face injury and your pain will increase more.

Solution:

  • Weight Lifting: Start lifting lightweight just for 2-3 seconds and lift the weight up and gain bring that down for five times. This mild exercise may relief your arms and shoulder pain.
  • Face-Pulls: This workout help building thick upper back. It is an arch workout, so it will help you build strength in your shoulder and relief you from chronic pain.
  • Bicep Curls: Bicep curl can increase the size of your biceps but if you practice this exercise in an intense way then you may experience pain. So, try to practice this exercise slowly so that you don’t have to face much pain.
  • Barbell Rows: This exercise helps in building a big back portion and bring flexibility in your body. Ask your fitness coach about the actual weight that you need to lift up. He or she will guide it as per your level, height, and weight. Lifting heavy weight may cause injury or pain, So, try to be aware while practicing this exercise.

Tips to Relief Muscle Pain after Exercise

You may find soreness in your muscles or feel other types of pain after practicing lots of exercises. So, what to do for reliving that pain? We are here to help you with a few tips to relief you:

  • Take a warm shower after exercising to relief pain.
  • Swimming and light walking are the best solutions to relieve you from pain after exercise.
  • Use an ice pack and apply it on the sore muscles that are caused due to acute injury. It will relief you from the pain.
  • Go for a spa or massage when you experience such pain.
  • Practice stretching to reduce pain.
  • Take a medical checkup if you are experiencing much pain.

Ending Note

Now you may have understood how to do pain-free training with the help of fitness experts. We hope the aforesaid instructions will help you get relief from the pain you experience during or after the workout.

How to Do Deadlift – An All-Inclusive Deadlift Guide

Deadlift is one of the most intense forms of exercises out there. So, let our deadlift guide come to your aid so that you can master the workout.

Considered to be one of the most wholesome, rewarding, and intense exercises out there, deadlifts are quickly becoming one of the most practiced forms of exercise among gym enthusiasts. Whether it is your gluteal muscle or your hamstring, your quads or your lower back, a deadlift makes sure it’s positive effects are seen all across your body. However, you can subject yourself to serious health hazards if you don’t know how to do a deadlift.

So, to help you out with the same, we have brought forward a deadlift guide that will help ensure you reap the most benefits out of this exercise while following necessary precautions.

How to Do Deadlift – A Detailed Deadlift Guide

How to Do Deadlift

Deadlift essentially refers to the lifting of the dead weight (weight without momentum) from the ground. In this exercise, all repetitions start with dead weight, which is a rarity when it comes to standard weight training exercises. If you are looking for the answer as to how to master deadlifts, you need to adopt the following five-step approach.

Step 1 – Take your starting position, which is keeping your mid-foot below the bar. Please make sure that your shins do not touch them yet. Keep your toes out at a 15° angle. Your heels should be hip-width apart; however, they must be narrower than how they are when you squat.

Step 2 – The second step in our deadlift guide involves you bowing down by bending your feet. Get a good grip on the bar and maintain a distance of shoulder-width in between your two hands. In addition, you have to ensure that your arms are vertical when viewed from the front.

Step 3 – Bend your knees until you are able to touch the bar with your shins in order to drop into your next position. Beware; not to let the bar go away from your mid-foot. In case it moves, you have to resume again with the first step. This would help to avoid injuries.

Step 4 – Raise your chest and straighten your back. In this step, you should also make sure that your mid-foot stays underneath the bar. Place your shins against the bar and your hips where they were.

Step 5 – Now, to the final and most important step – the lift.  Relax, take a long breath, hold it in, and then stand up with the weight. Please ensure that the bar remains in contact with your feet when you pull. Avoid leaning back or shrugging at all cost. Furthermore, lock your knees and hips.

In order to release the weight back, you just have to unlock your knees and hips first. Proceed to lower the bar by pushing your hips backward. Keep your feet straight during this process. Bend your feet further once you realize that the bar is past your knees. You will notice that the bar will land above your mid-foot.

Do not forget to rest for a second in between each rep. Stay in your setup position with your hands placed over the bar. Take a long breath, tighten up, and pull again. Remember, each rep must begin with a dead stop. Never bounce the heavy weight off the ground.

8 Areas to Focus on for Mastering a Deadlift

Body Parts to Focus While Doing Deadlift

In order to fully understand how to master a deadlift, you need to pay attention to these following areas. Of course, everything can be overbearing initially, given the effort this exercise demands from you. But, if you follow our instruction in each of these areas, you will soon adjust well to the mechanisms of this exercise.

If you go and speak to the fitness trainers of some of the best gyms in Kolkata, you will notice that they heavily stress on taking precautionary measures while performing an exercise of this caliber. So, without further delay, please focus on these following key areas.

Hips

The position of your hips for deadlifts will be determined by your body structure. People with long thighs have to position their hips higher than those with short thighs.

The funny thing with hips is that it gets into its position on its own when you correctly align your other body parts. As long as you keep your mid-foot underneath the bar and keep bending your knees until your shins touch the bar while grabbing it, you will see that your hips have been positioned where they are supposed to get positioned. Of course, this has to be accompanied by raising your chest.

Arms

A lesser-known trick with deadlifts is that when you are gripping the bar narrow, at about shoulder-width apart, you will be able to pull more weight. During your setup, your arms must incline from the side.

Do not forget to lock your elbows and straighten your arms before pulling off the weight from the ground, and keep them straight during the entire process until the lockout. The golden rule of deadlifts is to let your back muscles and legs lift the weight rather than your arms since arms are not build to lift such weights.

Feet

When you are setting up the bar, make sure that it is placed over the middle of your foot. This is crucial because your mid-point will act as the balance point. Remember to avoid setting the bar above your toes.

In essence, you will lose your balance if any part of your foot comes up during this whole process. Therefore, you have to always keep your mid-foot, heels, and toes down.

Shoulders

Keep your shoulders in front of the bar while setting up for a deadlift. Avoid keeping your shoulders above the bar since that puts your hips too low. Furthermore, it will also make your shins and knees come too far forward, thereby causing you to hit them on your way up.

In addition, always relax your shoulders. You don’t have to roll them up or shrug them during deadlifts because it may severely affect your shoulder joints. Let your feet do the work of lifting up the weight instead of your shoulders.

Bars

The next lesson in our deadlift guide focuses on the bar.  You need to make sure that the bar leaves the ground exactly from your mid-foot on every rep.

The goal is to follow the shortest distance to reach the lockout, which you can achieve if you move up in a vertical line. So, naturally, you need to avoid horizontal bar movements because they will, without a doubt, lengthen the bar path.

Also, make sure that the floor is even and the bar is still before starting each rep. It is recommended to reset if the bar moves away from your mid-foot while setting up or in between reps.

Stance

Having a proper stance is vital for getting the rewards from this compound exercise. To achieve the perfect stance, you need to set up your heels hip-width apart. This means the wider or narrower your hips are, the wider or narrow your stance will be. The basic idea here is to create a space for your arms in order to stop them from getting blocked by your feet.

Another point you need to keep in mind is to not practice deadlift with a squat stance. A correct stance or posture will also drastically reduce the chances of you getting injured.

Knees

When you are performing a deadlift, you need to push your knees out during the setup in the same direction as your toes. The toes must point out at a 15° angle.

Following this rule will help engage your groin muscles. An underlying aspect that takes place here is that it allows for more of your muscles to work together; which naturally contributes to you being able to lift more weight.

Head

Keep your neck neutral while performing deadlifts.  The goal here is to have a natural inward curve in your cervical spine. You also need to keep your spine neutral so that there is equal pressure on your spinal discs.

Do not look up to the ceiling when you are performing deadlifts since it will squeeze your spinal disc and result in a bad deadlift form.  At the same time, do not look down as well because it will relax your upper-back and make it more likely to round up.

Try to look at a point on the floor that is in front of you since it will create a straight line from your hips to the top of your head. It is often an overlooked aspect of this exercise, which needs to be taken care of.

Summary

Similar to other exercise forms, deadlifts can be as dangerous when performed incorrectly as they are beneficial when they are done with the right procedure. Since it deals with a huge amount of weight, the risks are greater. Thus, you have to be extremely careful when it comes to its technicalities. We hope our guide of how to do deadlifts will position you better in performing this exercise like a pro. With that being said, we highly recommend you get professional help from a gym trainer, especially if you are new to this.

A Detailed Pull-Up Guide – How to do Pull-ups in Proper Methods

A pull-up is only effective when done in proper form and method. Master the art of Pull-Ups in a step-by-step process in our pull-ups guide for beginners.

When it comes to strengthening your upper body, nothing compares to the impact of pull-ups. One of the most popular forms of exercise out there, it is a must for every gym enthusiast. However, despite its massive popularity many people still struggle to figure out how to master pull-ups, which is why we are here to help you get acquainted with this age-old fitness regime that is as effective today as it was years ago.

How to Do Pull-Ups – A Step-by-Step Guide

Almost every best gym in Kolkata heavily recommends including this exercise in your workout regime.  The basics of a pull-up guide can be mastered if you adopt a systematic approach by following the steps mentioned below.

Step 1 – Start with grabbing the bar and making sure that you grip it about a shoulder-width apart. You also need to ensure that you have a full grip over it while having your palms faced down.

Step 2 – Next, you need to raise your legs off the ground by bending your knees. Keeping your arms straight will ease the process.

Step 3 – The third step involves you pulling yourself up by pulling your elbows down to the ground. Elbows must be kept closed here.

Step 4 – The fourth step is the hardest one which basically makes pull-ups so difficult than other forms of exercise. You need to pull yourself all the way up until your chin passes above the bar.

Step 5 – The fifth step in how to do pull-ups is you getting back to your starting position. After pulling yourself above the bar, you need to lower yourself all the way down until both your arms are straight back again.

Listen, it’s totally understandable if you can’t get it right on your first few attempts. In fact, it’s completely natural since lifting up all your body weight is no mean feat.

During your initial days of trying pull-ups, you can do what is known as negatives pull-ups. This means that all you need to do is just get your chin above the bar by, let’s say, standing on a stool or a bench. Feel free to seek assistance from a friend or your gym trainer by asking them to hold your legs during the process.

Okay, now that you have a fair knowledge as to how to do pull-ups, let us point out the key focus areas you need to work upon while performing a pull-up.

Areas to Focus on for Mastering a Pull-Up

While doing pull-ups, you need to focus on the following areas to ensure you get the maximum benefit out of it while avoiding injury at the same time.

Chest

Remember, to always pull yourself up by leading through your chest. An easy way of ensuring this is to touch the bar with your collarbone every time you pull yourself up. The basic idea here is to avoid your shoulders to roll forward.

Lower Back

Your lower back must be kept neutral, meaning; it should neither be over-arched nor flat. Don’t squeeze your spinal discs or hyper-extend your arch. Keeping your ribcage down will help you stay neutral. In addition, your shoulders and knees must create a straight line when aligned.

Elbows

One major mistake people make while performing pull-ups is, when they bend their arms at the bottom when they start the exercise. You always have to ensure that your arms are straight and your elbows are locked when you hang on the bar.

Also, you need to completely lower yourself down after pulling yourself up. Naturally, since the range of motion will be longer here, you will get multi-fold benefits out of it. Don’t forget to keep your elbows close to your torso. To be specific, your elbows should touch your lats or your ribcage should point towards a 45° angle.

Grip

Pull-Ups Guide - Grip

Having a good grip helps make your pull-ups smooth and functional. The main thing you need to focus on here is to ensure that you put your thumbs around the bar. In addition, squeezing the bar tightly would help from you slipping off it.

What essentially works here is that the tighter you squeeze the bar, the more your shoulders and arms get contracted, which essentially means the more strength you gain and the easier the pull-ups become.

Another trick to follow here is to hold the bar high in your hands while closing your fingers. Keeping your palms face up will target your lats and upper backs.

Head

Pull-Ups Guide - Head

Make sure you always look forward while performing this exercise. Contrary to popular belief, do not look up at the bar or the ceiling. Not to mention, tilting your head is also a strict no-no here. Keeping your head in line with the torso is the goal here.

Following this rule will ensure that there’s no squeezing of the spinal discs in your neck. As a result, you can bid farewell to all those horrible post-workout neck pains from doing pull-ups.

Legs

Performing pull-ups with straight legs will keep your lower back neutral. The only aspect that will stop you from following this rule is low hanging power racks, which are predominant in most gyms.

You just can’t keep your feet straight on these low racks because they would inadvertently touch the ground. It is just one of those disadvantages that you have no control over. However, there is a partial solution to this problem. If you straighten your leg down as you pull yourself up, it will keep your lower back neutral. You can bend your legs as you come down.

Bottom

Before you pull yourself up for your first rep, you need to hang with locked elbows and straight arms. Stretch your lat muscles and back as much as you comfortably can. Shrug your shoulder towards the ceiling.

After taking a big breath, you need to pull yourself up by pushing your elbows down. Next, you have to lower yourself until you see your arms are locked again.

Different Variations of Pull-Ups

Diversity in fitness is extremely essential to help get rid of a sense of boredom. Thankfully, we have a bunch of variations in pull-ups which, although are seemingly similar to pull-ups, are significantly different from them in terms of functionality. Take a look at some of them below.

Weighted Pull-ups

As you must have figured out from its name, weighted pull-up exercise means performing pull-ups with extra weight on your body. The objective here is to improve your endurance and strength and increase your overall muscle mass.

To perform this, you have to use a dip belt. It is a type of belt with plates that comes with a chain. You can tie this belt around your waist. The chains will reach the holes of your plates, and it has to be hung between your feet to the belt around your waist.

Chin-ups

Chin-ups are almost as same as pull-ups. The only difference is that in case of chin-ups, you grip the bar with your palms up rather than keeping them faced downwards.  Technically speaking, chin-ups are easier to perform since they make use of your biceps more. They are an absolute favorite of those who prefer having bigger arms.

Lat Pull-downs

In the case of lat pull-down, you need to hold the cable bar just like you hold the bar while performing a pull-up. Make sure that when you sit on the bench, you have your thighs blocked underneath. Follow this by pulling the cable bar towards your upper chest while bending your arms.

Lat pull-downs are easier to perform than pull-ups because you get to put less weight here than what you actually weigh. In contrast, pull-ups force you to lift your entire body weight which can be pretty intimidating for a beginner.

Assisted Pull-up Machine

Assisted pull-up machine is an exercise machine that helps you perform pull-ups.  To set it up, you have to grab the handles just like how you hold the bar during pull-ups. You then have to rest your knees on the designated knee padding.

As the machine lifts up the knee padding, you need to pull yourself up. To be specific, the machine helps you on your way up by making use of counter balance-weight. To get more help in pulling yourself up, you need to set the weight higher up.

Now, although this sounds exciting and easy, avoid it as much as you can since it is not as effective as actual pull-ups. This is because you are resting on a platform when you are using it. As you are not balancing yourself, you are using fewer muscles. Your lower back and abs are basically not getting worked up at all. In addition, you are not stretching yourself.

Summary

Pull-ups are a great source of gaining upper body strength.  This is why it is a mandatory component in almost every kind of workout regime. But if you don’t have proper knowledge of how to do pull-ups, you will end up jeopardizing your health since you will gain no strength, and lose all your energy, all the while making yourself susceptible to injury. Thus, following a systematic, planned, and a safe approach will help you to achieve more and you will end up witnessing positive results in your body.