The Navy seal invented suspension training. The idea was to use body weight to keep fit and improve body strength. Suspension training is a low impact work out and is considered as one of the safest but highly effective work out routines.
We are going to discuss some Read more
Working out on a machine is one of the most effective ways of reaching your fitness goals. Many people are now opting to buy and use them as they work out because they are gentle to the joints and at Read more
Many of us have been longing for a six pack for years. A lot of us think that this is one dream that we can’t achieve in this lifetime. But did you know that you can get six pack in just a month?
As they say, nothing is impossible. Getting a six pack in just a month is achievable. But of course, you need to invest time and effort in achieving this. A six pack requires hard work, and if you put in the work, you will surely have one.
With that in mind, how to get a six pack in one month? Read on to find out!
As mentioned, getting a six pack requires hard work. In addition to hard work, you need to do some research to ensure that you’re doing the right workout for your body type. Here are some steps that you should take to help you with your six-pack journey.
The first thing you need to do is assess your body fat percentage. If the percentage is too high, you will not develop any abs no matter how frequently you work out.
It is a must that you calculate your body fat percentage. You can do this by getting vital measurements and necessary information like your weight, height, and age. You need to enter all this information in an online BMI calculator.
The recommended body fat percentage for men is 6-13%. Women should have a 12-20% body fat percentage. If your body fat percentage is higher than recommended, you may need to lose weight first.
You can do this by sticking to a healthy and balanced diet and doing cardiovascular workouts like jogging, swimming, running, cycling, jump rope, rowing, or elliptical.
The rectus abdominis muscle is the muscle in your tummy area, responsible for the visibility of your six pack. If you want your six pack to show, you should work out this muscle.
Lucky for you, many exercises were developed for this muscle. These include the following:
Crunches: 3 sets (10-12 reps each)
Planks: 5 reps
Sit-Ups: 3 sets (10-12 reps each)
Hanging Leg Lifts: 3 sets (10-12 reps each)
Chin-Ups: 2 sets (10 reps each)
If you have an ab machine at home, using it at least twice a week can also help build your rectus abdominis muscles.
In addition to rectus abdominis, another muscle that can also aid in developing your six pack is your inner core muscles. These muscles would be the stepping stone of your six pack. With that in mind, here are some of the exercises that you can try:
Bridges: 2 sets (12 reps each)
Side Planks: 5 reps
Flutter Kicks: 3 sets (20 reps each)
Keep in mind that you should not perform these workouts on the same day that you conduct your rectus abdominis muscle workouts. It would help if you let your abdominal muscles rest first before you take on these exercises. You can do this on a separate day within the week.
If you want to get six pack fast, you need to combine both diet and exercise. In addition to working out, you also need to increase your protein intake. This is because protein can help speed up the weight loss process. Not only that, but it can also promote faster muscle growth.
If you want to get a six pack in just a month, you would have to consume at least 0.38 g per pound of your body weight daily. To achieve this, you would need to include protein-rich foods (fish, yogurt, eggs, nuts, cheese, etc.) in your diet.
Yes, getting a six pack would require some rest days too. The muscles must be repaired so they can grow, and it is during your rest days that the muscles recover and repair. If you don’t rest, your muscles won’t have adequate time to recover, so their growth will be hindered.
With that said, you must allow at least 48 hours of rest in between your workout sessions.
Getting a six pack may seem impossible, but you can do it. You just gotta put in the workday in and day out. We have already provided you all the tips and steps needed on how to get a six pack in a month. It’s now up to you to put this into practice and turn your dream into reality.
More and more people tend to spend their exercise time on treadmill. Since it is an effective aerobic exercise, and they can also gain workout at home when the wheather is bad outside. If you have the treadmill equipment at home, beside using it to exercise, you also need to do the properly maintain. The basic one is making it clean.
This post will show you how to clean the treadmill belt and how to make your treadmill clean. Here we go!
Step 1
Unplug the unit from the electrical source before you begin.
Step 2
Remove any accumulated dust from the belt, using an anti-static duster. Remember to dust any accessible areas around and beneath the belt to avoid dust buildup.
Step 3
Wipe down the belt, using a slightly dampened cloth and taking care not to drip any water onto the belt. Rotate the belt by hand to reach the entire tread surface.
Step 4
Dry the treadmill belt with a paper towel, again moving the belt to insure all areas are dry.
Things You’ll Need
Anti-static duster
Lint-free cloth
Paper towel
Tip
Always keep a separate pair of shoes for treadmill use only.
Warning
Never use any kind of cleaning product on your treadmill belt.
1. Wipe down the entire treadmill with a damp cloth and water
If the daily wipe down is a sponge bath for your treadmill, this weekly cleaning (I typically do it after my long run day) is more a full on spa treatment. Take some time to really get into those nooks and crannies. One word of warning: stick to water as some more abrasive cleaners can do more harm than good by damaging lubricants or breaking down components.
2. Vacuum around and under the treadmill to pick up dust and debris that could get under the belt or in the electrical component.
3. Wipe down the belt itself, push it with your hand to rotate it and then carefully dry it the same way.
Many of us start the year by making resolutions to eat healthier or exercise more. You may be someone who starts off strong but tends to fizzle out somewhere along the way. While your intentions may be good, there’s a huge difference between wanting something and actually doing something about it. Even if you’re trying to make better lifestyle choices, your busy schedule may be keeping you from doing so.
1.Fit In a Few
You don’t necessarily have to have an hour or two to spare to get a good workout. Fitting in just a few minutes of exercise every day is better than nothing. If you have only a small amount of time to work out, you may benefit from doing some more intense, shorter routines that come with a higher payoff. You might be surprised by just how those few extra minutes of exercise can pay off!
2.Become a Micro-Workout Master
If you’re too busy to even get to the gym, develop a repertoire of micro-workouts that you can do just about anywhere! That way, if you’re stuck working late at the office or are running around doing errands all day, you can still burn off some calories and stretch some muscles.
3.Switch It Up
If you don’t feel motivated to make time for a workout, monotony could be to blame. If you’re bored with your exercise routine, you aren’t going to make it a priority. But increasing variety in your workouts will keep your mind occupied and alleviate that dreaded “plateau” effect.
4.Pay It Forward
You might be more inclined to find time for a workout if you incentivize it. Even if you have a busy schedule, you might not use that an excuse if you have money riding on your physical fitness regime. Paying in advance for a gym membership or classes (or even using apps made for this purpose) can keep you from flaking on your health.
5.Make It a Habit
The easiest way to ensure you get your exercise? Do it until it feels natural. If you start small and slowly build fitness habits into your regular routine, it’ll get to the point where you’ll crave those sessions at the gym. As long as you’re realistic about what you can commit to in the long term, you’ll create a schedule that’s manageable and puts your health at the forefront.
Making healthy choices can change the way you think and help you develop a more positive attitude. While it is great to strive for a perfect lifestyle, you may not be able to attain this. Instead, attempt to find balance despite your busy schedule. Adopting some of the habits mentioned in this article can help you feel better and improve your overall health in the long run.
I believe that after every training
We all want to lie motionless
Because it is too tired
Is it really good to sit down or even lie down immediately after the exercise?
the answer is no.
1.Squat immediately after or during exercise
The blood flow speeds up after we exercise
If you sit still immediately
Blocked blood return
Insufficient blood supply to the brain can cause dizziness or fainting
2.Drink plenty of water at rest
We emphasize the timely replenishment of water during exercise
But it wasn’t irrigated
Suddenly drinking a lot of water will increase the burden on the heart
Cause physical discomfort, which in turn affects the training effect
3.Exercise interval is too long
Intermittent exercise also has a great influence on the training effect
If the rest is too long, the body will recover
Decreased central nervous system excitement
Heart rate also slowly decreases
Affect subsequent explosiveness
It takes time to restart the body
Reduce training effect
4.Exercise interval is too short
Too long is not good, too short is not good
Insufficient muscle strength recovery
Affect the training of the next group
Not strong enough to complete the action
This will also greatly reduce the effect
1.Strength training breaks
The strength training set arranges the duration according to the training intensity
The general principle is that the greater the intensity, the longer the intermittent time
Divide strength training into three strengths
High intensity: Intermittent time is controlled at 2-5 minutes
Medium intensity: Intermittent time is controlled at 1-2 minutes
Low intensity: Intermittent time is generally around 30 seconds
During this time, you can move around or stand still
Don’t let the body stop immediately
2.Aerobic training breaks
Generally, aerobic exercise takes 30 minutes to achieve the fat burning effect
But we can’t ignore the pause time for the amount of exercise
When the exercise time is long, the heart rate is too fast to exceed the fat burning heart rate
The brain will be dizzy and will be dizzy
If you are running on a treadmill
Then you might fall
When exceeding the fat burning heart rate, you can rest for 30-60 seconds
Brisk walking is the most used way of rest after jogging
3.Rest after exercise
Rest after exercise is mainly stretching
Stretch to release muscle fatigue after exercise
Helps increase muscle elasticity
Reduce the soreness after training
Let the next training run normally
4.Scientific hydration after exercise
Scientific hydration is also part of the rest
Immediately after the exercise, pick up ice water and drinks
Drinking in one breath causes discomfort
It’s best to go to rest for about ten minutes
And slowly replenish the water
You should drink warm water and drink slowly in small amounts
You can drink some sports drinks during and after exercise
This can largely
Replenishes water and inorganic salts lost by the body
Let your body recover better
5.Scientific Diet After Exercise
Within 30 minutes to one hour after exercise
It’s the best time to consume energy without growing meat
Especially after high-intensity aerobic exercise
The body needs to add calories to restore energy and repair muscles
It is actually best to eat starchy food after exercise
You can get your energy back quickly
Eat some cereals, brown rice, etc., avoid cookies and cakes
Protein can repair muscles well
But also pay attention to the amount of control, preferably about 300 kcal
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