Author: Adnan Munye

The dumbbell pullover provides targeted muscle strengthening. This resistance exercise strengthens a number of muscles and primarily focuses on the muscles in the chest (pectoralis major) and lats (latissumus dorsi). The incline dumbbell pullover allows for a wide range of motion thus providing a deep pectorals and lats stretch. Unlike the common flat bench, the incline dumbbell pull over require the use of an incline bench which allows you to stretch your muscles further. How To Do Incline Dumbbell Pullover Here are the steps to perform the incline dumbbell pullover Place the weight bench in an incline position Lie down…

Squats are known as the king of exercises because they are compound movements that engage multiple joints and muscle groups. In doing so, they also increase your heart rate, which helps them burn more calories. Overall, squats are key to developing strength, power and even losing weight – but there is more than one variation of the squat and even an adaption to all those variations. Box squats are one variation within the different variations. Here you can find out exactly what a box squat is and how to do a box squat correctly without the risk of injury. What…

We’ve all heard of ‘leg day’ and the notorious physical impact it has on the most experienced of gym-goers. Just that phrase fills most people with dread, simply because the recovery period after exercising legs can be longer and more painful than perhaps, upper body exercises. Whatever your training goals, whether your aiming to improve performance, lose weight or build muscle, then squatting is so much more of a functional exercise that gives further benefits than relying purely on isolated movements. Squat variations can be built into any workout plan, read on to discover a wide variation that can boost…

Squats do more for the body than you know. It’s an exercise that targets the lower body all the while working the upper layers, including your mental health. Performing squats goes far beyond building muscles. Squats are essential exercises when it comes to combating disease and seeking optimal physical, mental and emotional health. While the benefits of squats for men are different from women, the exercise is still beneficial in the development of the knee, hip and ankle muscles. It enhances other parts of the body as well, but to get maximum results, take advantage of the amazing benefits of…

The squat is an incredible compound exercise that targets several muscle groups at the same time. Not only does it help build muscle, but it also improve your flexibility and posture. Muscles Worked During the Squat In squats, you rely on your muscles for movement as well as balancing and stability. So, you will use agonist muscles (muscles used for movement such as the quads) as well as stabilising muscles such as the hamstrings and gluteus medius. Here are the muscles worked in squats: Quadriceps Femoris Gluteus Maximus Adductor Magnus Hamstrings Erectors Core (abdominals) Calves Agonist Muscles Quadriceps Femoris The…

Calisthenics exercises are done mainly using your bodyweight, but some exercises like pull ups might require calisthenics equipment such us pull up bars. Calisthenics originated in Greece and have been popular ever since. Nowadays, athletes, military personnel, law enforcement, and home workouts use this type of exercise for daily fitness. We have created a list of calisthenic exercises you can add to your workouts. They should work your upper body, your core, and lower body. Some of these you may have tried before while some are new. They are simple movements that you can do anytime and anywhere by using…

When you first step into the gym, intent on starting with a fresh set of exercises and workout routines, you should definitely consider including the dorsal raise. What is the Dorsal Raise? The dorsal raise is an advanced move which engages and works the core muscles; relying on your spine and lower back muscles to raise the upper body from the floor, without using your hands or arms for leverage. Not only does this move work wonders on your core, but it also stretches the lower back and can be effective in relieving tight muscles brought on by inactivity, over-activity…

Whether you’re starting up a new fitness regime for the first time, or are an old exercise veteran with a knack for mastering complex moves and stretches, it can be easy to find one move or sport you enjoy and simply stick with it. The problem is, once your body gets used to the effects of that one activity, your results start to plateau. Our solution? Calisthenics. Calisthenics exercises and workouts can be performed from most places including outdoors, at home and the gym using minimal equipment So let’s start at the beginning. Beginners Calisthenics Workout One of the primary…

Calisthenics is a form of physical activity that involves using your own body weight and gravity in order to induce resistance and develop strength, mobility, coordination, and agility, among other things. It has been used in the military, in Physical Education classes, and even in competitive sports. These types of exercises involve all muscle groups. How To Start Calisthenics The first thing you have to know before starting calisthenics is that you don’t need special equipment for it, however there are calisthenics equipment available to support you execute some exercises. Apart from the convenience of being able to perform calisthenics…

Whether you are a beginner or an advanced lifter, incorporating compound exercises in your daily training will reap you several benefits. Some of these benefits include,the strengthening of the core, release of hormones and improve muscle balance. Benefits of Compound Exercises It is recommended that to increase your muscle strength and to reap the most from your training program you should make compound exercises a part of your workout regime. Here are the benefits of compound exercises: 1. Improve Intermuscular Coordination During compound exercises such as squats, lunges or bench presses your hips will move in all three planes. This will…