Posts published in “Fitness”

Traditional Chinese Massage (Tui Na): A Therapeutic Deep Dive

By Jack Smith on October 11, 2025

When most people think of massage, they imagine the relaxing, oil-based treatments found in spas and wellness centres. But in Traditional Chinese Medicine (TCM), massage is not merely about comfort or indulgence — it is a form of therapy designed to heal the body from the inside out. Among the most sophisticated and time-honoured of these methods is Tui Na, a Chinese medical massage that has been used for over 2,000 years to treat musculoskeletal disorders, improve circulation, and restore the body’s natural energy flow.

What Exactly Is Tui Na?

Tui Na (pronounced “twee-nah”) translates to “push and grasp,” and this perfectly describes the nature of the practice. A Tui Na session can include pressing, kneading, rolling, tapping, and stretching — sometimes gentle and meditative, sometimes vigorous and deeply stimulating. Unlike Western massage, which focuses primarily on muscle relaxation, Tui Na targets the meridian system — the network of energy pathways that also guides acupuncture and acupressure.

According to TCM theory, pain and illness occur when Qi (vital energy) becomes blocked or unbalanced. The goal of Tui Na is to restore harmony by unblocking these channels and rebalancing the body’s internal systems. A skilled therapist doesn’t just work on muscles and joints; they influence the flow of energy through organs, nerves, and even emotions.

In the UK, where more people are turning to holistic therapies for chronic pain and stress management, Tui Na is gaining popularity as a bridge between physical therapy and energy medicine. It’s not uncommon to see it integrated into acupuncture clinics, wellness spas, and even sports rehabilitation centres.

How Tui Na Differs from Western Massage

While Western massage relies on anatomy and physiology — applying pressure to soft tissue to relieve tension and promote circulation — Tui Na takes a broader view of health. It combines physical manipulation with energetic awareness, often addressing not just pain, but the root cause of imbalance.

For example, a Western therapist might treat shoulder pain by working on the muscles and fascia in the affected area. A Tui Na practitioner, however, might trace the problem to blocked energy in the liver meridian, which runs through the chest and shoulder. By stimulating specific acupressure points, they help correct the underlying imbalance that’s causing the tension.

The technique also varies in rhythm. Tui Na movements are often faster and more repetitive than Western massage strokes, designed to invigorate rather than sedate. It can feel more like a workout for your body than a nap — but many clients leave feeling lighter, more mobile, and deeply relaxed.

What to Expect During a Tui Na Session

A typical Tui Na session begins with a brief consultation. Your therapist will ask about your symptoms, medical history, and lifestyle. They may even take your pulse or observe your posture, as these clues reveal much about your body’s energy state.

During the session, you’ll usually remain clothed and lie on a massage table or mat. The practitioner uses their hands, thumbs, elbows, and sometimes forearms to apply varying degrees of pressure. You may feel twisting, rocking, or rolling movements — or targeted work on specific joints or acupoints.

It’s not uncommon for a practitioner to combine Tui Na with other TCM techniques, such as cupping, gua sha, or moxibustion, to enhance the therapeutic effects. For those seeking a holistic approach to chronic conditions, this integrated method can deliver long-term results that go beyond surface-level relief.

Health Benefits of Tui Na

The benefits of Tui Na are wide-ranging and well-documented, both in traditional practice and modern research. Some of the most common reasons people seek it include:

Chronic pain: Tui Na helps reduce inflammation, improve blood flow, and release muscle adhesions. It’s particularly effective for back pain, shoulder tension, and sciatica.
Stress and anxiety: The rhythmic, repetitive movements have a grounding effect on the nervous system, promoting relaxation and mental clarity.
Digestive health: By stimulating abdominal meridians, Tui Na can relieve bloating, constipation, and IBS symptoms.
Improved mobility: The stretching and joint manipulation techniques increase flexibility and alignment.
Post-injury rehabilitation: Many athletes incorporate Tui Na into their recovery routines to accelerate healing and prevent recurrence.

Modern studies have even found that Tui Na can positively affect the autonomic nervous system, reducing heart rate and lowering cortisol levels — a scientific validation of what Chinese healers have known for centuries.

A Global Practice Rooted in Balance

Tui Na is still one of the main therapeutic modalities used in hospitals and clinics across China. There, it’s not considered an alternative treatment but a mainstream form of medical care. In the UK, it’s slowly being recognised as an effective complementary therapy, particularly for people seeking drug-free pain management or holistic stress relief.

As we continue to embrace wellness practices that bridge East and West, Tui Na represents a philosophy that resonates deeply with modern life: balance, movement, and harmony between mind and body.

Finding Qualified Tui Na Practitioners in the UK

As with all bodywork therapies, the effectiveness of Tui Na depends heavily on the practitioner’s training and experience. Certified therapists have an in-depth understanding of anatomy, physiology, and TCM energy systems, ensuring that sessions are both safe and beneficial.

If you’re curious to experience the healing power of Tui Na for yourself, make sure you choose a professional who is fully trained in Traditional Chinese Medicine and holds recognized certifications.

You can easily find such professionals through Massages Me, a trusted UK-wide directory of certified massage therapists and bodywork specialists. Simply search by location or therapy type, and use the filters to locate practitioners who specialize in Chinese Massage or related TCM practices.

The Takeaway

Tui Na is not just a massage — it’s a dialogue between your body’s physical structure and its energetic blueprint. Whether you’re managing chronic pain, coping with stress, or simply seeking better balance, this ancient practice offers something that modern medicine often overlooks: a holistic, human-centred approach to healing.

So the next time you book a treatment, think beyond relaxation. Consider Tui Na not as an indulgence, but as a vital part of preventive healthcare — a tradition that continues to heal, harmonise, and revitalise people across the world.

Sleep Optimization for Muscle Growth: How to Rest Right for Bigger Gains and Stronger Results

By Jack Smith on July 26, 2025

Sleep is very important. It helps you feel good. It helps your body grow. If you want strong muscles, sleep is your friend. Sleep is not lazy. Sleep is smart. When you sleep well, your body becomes strong. That is why we talk about sleep optimization for muscle growth.

What Is Sleep?

Sleep is when your body takes a break. You lie down, close your eyes, and rest. You don’t move much. Your brain and body calm down. But something special happens when you sleep. Your body works hard to fix you. It helps your muscles grow. It gives your body power for the next day.

Why Do Muscles Need Sleep?

You lift weights. You run. You do push-ups. All this makes your muscles tired. Tiny tears form in your muscles. Don’t worry, this is okay. These tears mean your muscles are working. But they need time to heal. That’s where sleep comes in.

When you sleep, your body fixes the tears. It builds new muscle. It makes your body stronger. This is called sleep optimization for muscle growth. You work out to tear the muscle. You sleep to fix and grow it.

How Much Sleep Do You Need?

Most people need 7 to 9 hours each night. Kids need even more. If you train a lot, your body needs more sleep. It is like gas for your car. No gas, no go. No sleep, no muscle.

If you sleep too little, you may feel tired. You may not lift heavy. You may lose muscle. Sleep helps you get better every day. Make sure you sleep enough.

Good Sleep Habits

Want to sleep better? Try these easy steps:

Same Bedtime Every Night: Go to bed at the same time each night. Your body loves a routine.
No Phone Before Bed: Phones make your brain stay awake. Stop using them 1 hour before sleep.
Dark Room: Turn off all the lights. Your brain sleeps better in the dark.
Quiet Place: No noise. If it is loud, use soft earplugs or listen to calm music.
Cool Room: A cooler room helps you sleep faster and deeper.
No Big Meals Late: Eat earlier. A full belly can stop good sleep.
No Caffeine at Night: Coffee or soda late in the day can keep you awake.

These tips help with sleep optimization for muscle growth. You can try one tip each night. Soon, you will sleep better and feel better.

What Happens When You Don’t Sleep?

Bad sleep is bad for muscles. You may feel weak. You may not lift well. You may even lose muscle. You might feel sad or angry. You may get hurt more easily.

Your body needs time to rest. If you do not give it sleep, it cannot grow. No sleep, no gains. That’s why sleep optimization for muscle growth is so important. You don’t grow in the gym. You grow when you rest.

Sleep and Growth Hormones

When you sleep, your body makes growth hormone. This hormone helps build and fix muscles. It also helps bones and skin. Most of this hormone comes when you are in deep sleep. That is why deep sleep is best for muscle growth.

If you wake up many times, your sleep is not deep. You may not get enough of the hormone. That means less muscle growth. Try to sleep well and deep. This is key for sleep optimization for muscle growth.

Simple Daily Plan

Here’s a simple day to help you sleep better:

Morning: Wake up at the same time. Get sunlight. Move your body.
Day: Eat good food. Drink water. Avoid naps if you sleep badly at night.
Evening: Slow down. Stop screens 1 hour before bed.
Night: Go to bed early. Keep it dark and cool.

If you follow this, your body will thank you. You will get strong faster.

What to Do If You Can’t Sleep?

Sometimes, sleep is hard. That’s okay. Don’t worry. Try to relax. Take deep breaths. Listen to calm sounds. Don’t look at the clock. Don’t get mad. Your body will sleep soon.

If sleep is hard for many nights, talk to a doctor. They can help. Sleep is a part of health. Don’t ignore it.

Train Hard, Sleep Harder

Training is great. Lifting weights is great. But don’t forget sleep. Sleep is the secret weapon. Many people train hard but don’t sleep well. Then they wonder why their muscles don’t grow.

The answer is simple. Muscles need rest. They need sleep. That’s why we say: Train hard, sleep harder.

Final Words

Strong muscles come from two things: working out and sleeping. You need both. Don’t skip sleep. Don’t stay up late for no reason. Your body needs time to fix and grow. Use the tips in this article. Make good sleep a habit.

Remember the name: sleep optimization for muscle growth. This is your key to more strength, better results, and a healthy body.

Sleep is not just resting. Sleep is building. Every night is a chance to grow. So close your eyes, take a deep breath, and let your muscles grow in peace.

Healthy Diet and Smart Exercise: a Journey to Weight Loss

By admin on February 10, 2021

Introduction

There has never been a better time to start your fitness journey than now. In 2020, the world was hit by a global pandemic, which continues in 2021. The pandemic changed a lot of things, including the ways people carried out various activities. For example, before the pandemic, people hit the gym for workout sessions .

However, the change does not mean that you have to press a pause button your fitness aims. You can still workout and maintain a healthy diet to achieve your fitness goals.

Focus on Diet

Beginners, when they start working out, assume that the key to physical fitness is working out with a lot of weights, but that is not true completely. A healthy fitness and nutrition program also plays an important role in maintaining a graph of physical fitness.

Hence, it is ideal to have a nutritionist on board to draw a meal plan according to your needs. Yes, it is easy to do a quick Google search and make healthy recipes. But, the recipes don’t need to be what your body requires. Getting a nutritionist would make sure sleeve gastroplasty that the meal plan is personalized and aligns with your fitness goals.

Mix Exercises

The internet provides enough workout tips that help you lose weight and get physically fit. Not all of those exercises are meant for you, and the ones you decide to have to be done correctly. Often while working out, you can perform workouts incorrectly that can result in injuries and pain. That is why it is advisable to hire a personal trainer.

A personal trainer is well trained and has a vast knowledge about exercises and the correct way to perform them. If you are a beginner, it might be easy for you to lose motivation and do exercises incorrectly, resulting in more harm than benefit. A personal trainer will help you get motivated and guide you through work out sessions to see good results.

Don’t Overdo it

While working out and maintaining a healthy diet are effective ways to be physically fit, you must do it correctly to get the best results. It usually happens that people indulge in vigorous training programs and extreme diets on the fitness journey, which shows results in the short term and can be detrimental to health in the long run. Therefore, it is better to keep workouts to 3-4 times per week and start with foundational exercises, which would help boost your stamina. Once you have the hang of the easy exercises, move onto slightly challenging ones, and then build on.

Similarly, it is not ideal to incorporate a strict diet plan in your routine if you are not used to it. Instead, start slowly but eat healthy at least 2 meals 4 times a week, and then build on so that your body can adjust to the changes.

To Conclude

It is necessary not to pressure yourself and change your lifestyle in one day as you would quickly lose your motivation. Instead, start slowly with the right guidance from professionals.

Steps to Open a Gym Franchise

By admin on January 12, 2021

Like so many franchise options and wellness companies out there, you will learn from other franchise failures and truly find out if opening a gym franchise is for you.

If you plan to develop and evolve into a franchise, there are many steps you need to take to make it a possibility.

Startup Costs

Franchising can be achieved in a variety of different ways, but depending

on the path you follow, the prices you need can vary significantly.

The appropriate initial investment would be determined by how ambitious your franchising ambitions are. You plan to rise and improve, of course, but you’ll need to consider where your expenses come from and how much you’re going to need. When opening a new franchise for a gym, costs will increase from different directions, including:

Legal costs could cover the franchise attorney’s fees, company insurance, and legal costs such as state licensing.
Expenses and analysis of preparation-additional planning is needed for an ambitious growth strategy. When compounded by hundreds of franchises, minor errors could result in a significant loss, so preparation is crucial when opening a gym franchise.
Marketing-your budget should include advertising marketing that should get out the news of your upcoming franchise opportunity and marketing for social media.
Quality management-you will need a formalized training curriculum and other instruments that will help you maintain quality control with aspirations to expand and more franchisees going in the gates.

Choosing the right Franchise

It’s a tough but necessary decision to determine whether anyone is serious about becoming a fitness entrepreneur. Do they intend to get rich fast or aim to preserve the integrity of the brand and actually contribute to the franchise’s success? It is far from the opening of your own independent studio to own a fitness franchise. Your franchisee needs to have a variety of personality attributes and preferences that, with your encouragement, obviously, will help them succeed in the franchise setting.

Effective owners of franchises tend to share common qualities that make them ideal for the jobs. Here are the right qualities to look for when evaluating future franchisees:

Leadership Executives
Good ethics for the job
Passionate with passion
Eagerness to comprehend
Team Player with Team
Consciousness in finance

Draft Contract Arrangements

It’s time to read it and do the homework until the application for the franchise comes in. Is this individual right for the job and does your proposed general position fit in with your overall market strategy? After a great deal of consideration, it’s time to start the legal back and forth if you’ve decided to go ahead with your new franchisee. It will take a while with this treatment.

“We consult a lawyer on how best to draft a franchise agreement which took a very long time,” explains Daniel.

At this point, when you negotiate on conditions, there is a lot of contact between yourself and the franchisee. You will then start scouting out the right place until it is settled and decided upon by the two parties. The next step after the venue is to prepare the gym or studio room and place the franchisee in touch with all your vendors of clothes and gym equipment.

The Structure of Preparation and Assistance

The preparation and service programs that are introduced are one of the key reasons why a franchisee prefers to join a franchise and not start their own gym. They don’t go into a company blind, they have a business strategy already developed with demonstrated success to run from.

From franchise to franchise, the form of preparation and help will vary. You have the additional instruction in pilates for a pilates studio so that you can teach the lesson to the same requirements. A hands-on approach to preparation is optimal so that

from day one the franchisee will be fully embraced.

Bring the Word Out

So, you have taken the plunge to turn your organization into a best franchise.

The next step is to get the news out to draw potential candidates for the franchise.

Be sure that with a quick to follow application form, the website points out just what you need from franchisees to apply. This is where the campaign budget falls in when you need to inspire and increase awareness about the franchise and draw in talent.

The Future Plans for Franchising

Any franchisee involved needs to truly appreciate your mission and share the same enthusiasm and desire for growth, whether you are considering franchising or have one successful franchise location and are looking to grow. Your future franchising strategies are part of your overall franchise plan, so keep your target areas and priorities in mind.

In Summary

The launch of a gym franchise needs hard work, time and a lot of preparation.

You will take the correct decisions to make the best choice for the gym by learning about the mistakes of other organizations. Your gym will evolve and flourish in different locations with the right individuals and proper preparation and assistance in place.

Delicious and Natural Sources of Protein

By admin on January 9, 2021

Protein is one of the building block nutrients for skin, tissue, and cells in the body. There are three macronutrients: fats, carbohydrates, and proteins that are very crucial while you are growing up or developing muscles. You can get the nutrients from the meal but sometimes it is hard to get protein and other nutrients from the regular meal. So you have to rely on supplements. There are various brands which claim to provide your the best protein powder in India. The supplement industry is becoming very wide as it promises to offer you only the best nutrients. Brands promise too many things but everything they promise must not be affected positively to you. You must have an idea about your body and its requirements. If you are picking the best protein powder always take consultation from your doctor or any other expert. Only after you do a good research, you have to land on some supplements. First, you have to know the natural solution for protein.

Natural Sources of Protein:

Here you will get the natural sources of protein which are also delicious.

Milk: Milk is known as a complete food. If you are looking for the best protein powder, it is made of whey protein which is a by-product of milk or cheese. Whey protein is known as the best proteins available in the market. And milk is the ultimate source of it. Usually milk consists of two types of proteins casein and whey protein. Both are filled with the same nutrients. The only difference is whey protein is fast absorbing and casein protein is slow absorbing. If you want to take any of them as a supplement, you must follow some rules. For casein supplement you should take it in the night before going to bed. If you want to take whey protein, you must take it after your training.
Eggs: just like milk eggs are also accepted as a complete food. These are one of the nutritious and healthiest foods available in the market. It is an excellent source of minerals, vitamins, healthy fats, omega 3, antioxidants, and many more. It consists of a large amount of nutrients which are necessary for overall wellness. Omega 3 in it increases the protein production in your body that is necessary for your muscle recovery and building.
Chicken breast: It is one of the most popular sources of protein. If you eat chicken without skin, you will get a large amount of protein. It is very easy to cook it, and also a delicious meal. You can make a wide range of dishes around it.
Almonds: If you are thinking of having plant protein, almond is the best option out there. Along with the proitne, it is an excellent source of fiber, vitamin E, magnesium, and manganese. These help protein to get absorbed very easily. But if you are allergic to almonds, it is wise to avoid it.

It is always to any nutrients from the natural sources. If you are a non going person or just a beginner in the gym, you must have all these natural sources on your plate before jumping to the supplements.

How Yoga Changes Your Body Shape

By admin on October 11, 2020

Yoga has been practiced for centuries as a benefit for mind and spirit. Only recently has there been a shift towards the physical practices of hatha yoga. The regular training of yoga poses and breathing can create powerful changes to your physical fitness and your body shape. These changes can include better posture, a leaner body, stronger muscles and increased flexibility.

1. Better posture: Many people today work sitting at a desk all day. This can be damaging to your spine and posture if you do not maintain proper posture. Yoga can reverse the effects of sitting all day. Your joints will be properly aligned and your muscles will be supported. Great poses to try include Cat-Cow Pose and Cobra Pose.

2. Leaner body: Yoga engages your metabolism so that your body starts burning fat. With repetition, fat is gradually removed from all over your body. In addition to this you are creating more muscle, which replaces fat. As a result, there will be less fat stores and your overall body shape becomes more lean. For a leaner body try both the Grasshopper and Crow poses.

3. Stronger muscles: If you want to strengthen muscles, yoga is one of the best things to try. Yoga poses tear muscles just like lifting weights at the gym, but at a lower impact level. Your body is the weight you are lifting so you can strengthen and tone muscles. Repetition and increasing the challenge level of poses will lead to larger muscles. Tree Pose and Plank Pose are ideal for muscles.

4. Increased flexibility: Yoga poses have you stretching and bending in various directions. This not only works to strengthen muscles, but improves flexibility. Muscles are lengthened which leads to increased mobility. High Lungs and Reverse Plank will lengthen muscles to improve flexibility with repetition.

5. Firmer abs: The good posture that yoga develops also enhances your core muscles. This means your ab muscles will be stronger, giving you a flatter stomach. Yoga burns fat which means your toned abs will be more obvious. Poses that focus on the core are as effective as doing sit ups. Just try Dolphin Plank Pose and Extended Puppy Pose.

6. Healthy weight: Burning fat while promoting muscle growth are two of the most essential elements for healthy weight loss. When combined with a healthy and balanced diet, yoga can be an effective tool for weight loss. Bridge Pose and Warrior III focus on the core which can support weight loss through optimized metabolism.

7. Glowing Skin: Yoga also improves the health of your skin. Through the controlled breathing, yoga reduces stress and anxiety, which produce toxins that contribute to skin conditions. The relaxation from yoga will leave you stress-free and glowing. To promote healthy skin add the Eagle Pose and Thunderbolt Pose.

8. Relief from aches and pain: As mentioned, yoga supports proper spinal alignment and good posture. With joints and muscles properly supported, your body will be relieved of daily aches and pains. In addition to posture poses mentioned earlier, the Standing Forward Fold is good for pain relief.

9. Yoga can completely transform your body, inside and out. You will look and feel more confident. With muscle building, relaxation, and weight control, yoga promotes several systems in your body and promotes overall health and well-being.

The Eco-friendly Makeup Removal Solution You Need to Know

By admin on August 25, 2020

As the campaign to reduce the carbon footprint and save marine life continues, it would be best to join the campaign by choosing only eco-friendly materials for your daily use.

It is unarguably that most single-use face pads or wipes end up in the sewer and finally in the ocean or landfill. Most of these single-use products are made with non-degradable materials like plastic polypropylene, which takes hundreds of years to decompose. Unfortunately, they end up in the bellies of aquatic animals, threatening their health and lives.

However, Bamboo reusable makeup remover pads are eco-friendly skincare products made from organic materials and designed with the eco-system in mind. You can start changing the world in your choice of products. Bamboo Makeup Remover Pads are eco-friendly and effective makeup remover pads you can rely on for deep cleaning of your face without harming or endangering the wildlife.

Bamboo Makeup Remover Pads

These are reusable makeup remover pads made from 100% organic products. They are made up of 70% Bamboo fiber and 30% cotton. They are easy-to-use and gentle on your skin.

Bamboo Makeup Remover Pads are made with nature in mind. Your needs and protection are also factored into the production of these reusable makeup remover pads.

Features of Bamboo Reusable Makeup Remover Pads

If you are contemplating buying 100% organic makeup removal products, this is the perfect product. Here is some information you need to know.

1. 100% Organic

The product is made up of 70% Bamboo fiber and 30% cotton. No plastic polypropylene or other non-biodegradable materials are used.

2. Eco-friendly

After several uses and you discard the remover pads, they decompose within a short time. There are no threats to wildlife or people. Also, their production does not involve release harmful fable makeup remover pads can be used repeatedly, saving you money on keeping your face clean.

3. Soft and Improve Healthy Skin

The removal pads are soft and smooth and have antimicrobial and antibacterial properties that help to prevent infection. It protects your face.

4. Washable

Bamboo Makeup Remover Pads can be washed in a mesh bag, prolonging their use more than 100 times.

Takeaway

Clean the makeup in your face thoroughly with Bamboo Reusable Makeup Remover Pads, they are affordable, cost-efficient, and promote health. Retain your youthful look by using 100% organic and eco-friendly products. Order your Bamboo Makeup Remover Pads today.

Deadlift Variations And Correct Technique

By admin on August 2, 2020

Let’s start the analysis of the execution technique with the classic barbell:

Classic deadlift with a barbell

The technique, of course, will be the same for men and women, but it is this classic option that is traditionally chosen by boys, because they are more interested in the overall development of muscles and strength, rather than the effect on specific muscles.

Deadlift technique:

Come close to the bar, put the feet Already on the shoulders and parallel to each other (or put your legs wider than the shoulders – you will get a sumo pull with a greater load on the buttocks).
Sit down and grab the bar with a direct grip, the distance is slightly wider than the shoulders. The arms are vertical, the shoulders are under the bar, the gaze is directed strictly forward.
Take a deep breath and as you exhale, start lifting the barbell. The gap is smooth and uniform (no jerking from the floor), the bar slides along the legs, make sure that the bar moves along a vertical path, and passes as close as possible to the legs and hips.
Keep your back (as in the squat) strictly straight, with a natural deflection in the lower back.
After passing the barbell of the knees, you should fully straighten, slightly reduce the shoulder blades, and proudly set the chest forward. An important point: the bar does not need to be pulled by hands, they act as cables.
We return to the starting position. Lowering the bar begins with bending the knees, taking the buttocks back, and simultaneously lowering the straight back forward. It is very important to ensure that the back does not round, keep it straight at the expense of the muscles of the press and back straighteners, as well as the reduced shoulder blades.

For beginners, before starting to do a deadline, you need to strengthen the muscles of the back and legs. Do hyperextensions, pull-ups, squats, and lunges.

Stiff legged deadlift features and proper form

What is the difference between classic and Romanian deadlift?

As for the deadlift on straight legs, which, according to the stereotype of movement, is a complete analogue of the good morning slopes with the barbell on the shoulders or the Romanian deadlift, this version of the deadlift will not be a general-strength exercise like a classic or sumo.

This is a highly specialized exercise for the extensors of the back and muscles of the back of the thigh, and secondly for the buttocks. When doing deadlift on straight legs, the effect on the muscles of the extensors of the spine becomes dangerous, so the deadlift on straight legs should be performed very carefully and only under the supervision of a trainer.

And remember that “straight legs” is a conditional definition, the knees should ALWAYS be slightly bent, and the bar weights should be small.

Deadlift with dumbbells features and correct technique

How to perform this type of deadlift? There are no fundamental and important differences in the technique of performing deadlift with dumbbells – the stereotype of movement is the same, attention must be paid to the same points, so there is no point in retelling it.

We are often asked, which is better, a barbell or a dumbbell? With what it will be more effective to carry out deadlift in this case? Well, this is an interesting question. Let’s think:

The most obvious difference: limited weight. The bar is more variable in terms of increasing working weight.
Asymmetric load. Most of the movements with the bar are performed symmetrically in the lateral plane. This is a deadlift, and squats, and a bench press – in them both arms/legs must perform the same actions. The bar causes the body to “pull up” its weaknesses, so that there are no different visit website distortions and displacements during the execution of movements.
On the other hand, dumbbells can give a better balance, especially if you have problems with coordination or in the strength development of the arms/legs. Lifting two loads simultaneously and synchronously will help to distribute the load more safely.
In addition, dumbbells give it a wider range of motion, it is especially important for those for whom, due to some features, the technique cannot be canonical – too long arms / short torso / unstretched muscles, etc.

The barbell in this case will be much more uncomfortable and traumatic. Dumbbells can comfortably place the weight around your body and work in a range of motion that is more anatomically convenient for you.

Movements with dumbbells are more natural for the body from the point of view of biomechanics, so the option with dumbbells should be initial for beginners – this is technically simpler, since dumbbells can be placed on the sides of the body, thus bringing their center of gravity closer to the center of gravity of their body.

In general, of course, the classic deadlift is deadlift pull. Dumbbells cannot give the necessary working weight, plus for most people, instead of a deadlift with dumbbells, they get something in between Romanian and squats.

It’s difficult and uncomfortable to hold dumbbells just like the barbell of the bar so that the load goes to the same muscles, therefore, when doing deadlifts with dumbbells, you do not need to use a huge working weight, it is better to work in a high range of repetitions (from 12 and above), concentrate on stretching and reduce working muscles and adhere to the filigree technique of doing the exercise.

For this reason, deadlift with dumbbells is perfect for girls and less for men (although he knows something) – it is effective, the risk of injuries during its implementation is minimal.

And more classically, power training lovers do this: they do deadlift with a bar, and Romanian (dead) with dumbbells for better isolation.

Is Exercising In The Time Of Coronavirus A Good Idea? Exercises To Tone Thighs And Legs

By admin on July 25, 2020

Coronavirus has brought our lives to a standstill, confined us indoors, working from home, cooking at home has become a new normal. Strict lockdowns, quarantine and self-isolation rules are in place across the globe, even as the cases are spiraling at a faster pace.

Let us agree, working from home has several positive sides to it. We all had cut down on those horrifying travel hours, getting stuck up in the traffic and reaching our abodes late in the evening, all tired. However, it also has certain side-effects like getting riveted to the chairs at the comfort of our homes for longer hours, unhealthy snacking, late lunches and even binge-watching television.

It is no exaggeration that many of us are complaining about severe weight gain mostly owing to lack of exercise and unhealthy eating habits. While it is true that it is not possible to workout outdoors, hit the gym, run, jog and go for a walk these days, one can still get adapted to a healthy lifestyle by working out indoors.

In these days and times of uncertainties fighting a pandemic, is exercising in the time of Coronavirus a good idea?

Well, it is a known fact that exercise keeps us active, boosts metabolism and improves immunity. Researchers believe that certain workouts like squats, push-ups, skipping in moderation will improve lung function and enhance its power.

All you need is some discipline, staying motivated and ensuring a routine that wouldn’t interfere with your workout schedule. Longer sitting hours can cause accumulation of fat deposits in unwanted places, especially thighs and legs.

It is extremely important to tone these areas, to stay fit and agile. Here are few easy exercises that can tone thighs and legs.

Do Squats:

Squatting is the easiest way to slim down the waist and get those sculpted legs, thighs besides hips and abs. Place a stool or chair next to the wall and perform squats standing alongside. This gives that required extra support and can also be done by those suffering from back pain.

Lunges Help:

Lunges may be a little hard to start with but as you practice, it is one workout that can build confidence and stay happy. Lunges are known for improving lower-body strength and help tone down muscles in the thighs and legs. Start with forward lunges by placing your hands on both sides of your waist and slowly go for other variations like tightrope lunge, heel pop and even reverse lunge.

Planks:

Planks have become quite popular in the recent years, as they can be done at anytime, anywhere in a day. All you need is 5 minutes of your time daily, to experience amazing results. Beginners may go with standard plank where you place hands directly under shoulders, with toes grounded into the floor even as you squeeze hip area for balance. If you have mastered it, try other planks like forearm plank, knee plank and side plank. If you have any joint pains or other muscle related issues, talk to your doctor first.

Stretches:

Nothing works like stretches in providing your lower body all its required strength. There are innumerable ways of doing stretching right from that easy downward facing dog, chair pose, seated toes, warrior stretches that can sculpt your body in the hips, thighs, buttocks and even the calves.

Jump Rope:

Who doesn’t like jump rope? It is both a sport and a workout in its own way that keeps your entire body happy and healthy. Ensure spending 30 minutes daily on jump rope alone to witness wonderful health benefits including building strength, stimulating cardio health, full body exercise, providing strength in the lower body and even for sharpening your brain activity.

How To Build Your Own Gym At Home

By admin on June 16, 2020

Are you fed up with the typical gym environment and want to workout at the comfort of your home? With little investment, space and dedication you can set up your home gym.

Space

Deciding on the space that you will use for building a home gym is one of the most important aspects that you need to consider. Make sure you have enough space at home or backyard where you can properly install the gym equipment. You must know which training program and fitness goals you are going to accomplish. It is important as it will help you decide which home gym equipment are essential to buy.

The most enjoyable thing of building your home gym is the addition of peripherals that motivates you. You must customize the gym setting according to your personality. Add whatever you like and enjoy the workout with effective results.

Choosing The Home Gym Equipment

Barbell and plate set are essential pieces of home gym equipment. You would also need to buy a bench with incline and decline features. You can buy a simple yoga mat that can be used for different workouts. You can also buy adjustable dumbbells, resistance bands, and sets of dumbbells to stay in shape. All these provide ultimate muscle toning without taking storage space. Stability balls are effective in improving balance and strengthening core muscles, however they occupy much space. You can choose a balance disc instead that will give the same health benefits and ideal for home gym setting.

Recovery Equipment

Never underestimate the importance of recovery gym equipment. After a hectic workout session, your body needs to relax and tone up. Foam rollers are the best choice as they are versatile and effective in relaxing body muscles. So, you need to buy this equipment to reduce soreness and fatigue, enhance performance and speed up recovery.

Punch bags are a great way to reduce stress and practice high-intensity workout at home. It is important to hang the bag in a proper area where you can have ample room in every direction so that you can enjoy this exercise freely.

Safety Considerations

It is crucial to know that once you set up your own home gym, you will be working out alone. There will not be any trainer who will instruct you to do right techniques or stop you from being at risk. Therefore, before you start a workout at home, make sure you have enough knowledge about the different training and associated safety tips.

Right Training Program

Since you are going to workout at home, you must develop a proper workout plan to achieve desired fitness results. If you don’t follow a strict training program, you may put yourself at risk of injuries and accidents. There are various fitness programs online where you can get the help. For weight loss, muscle gain, weightlifting, body toning, and many more, you can simply get the information from any reliable online portal.

Remember you shouldn’t buy all the home gym equipment all at once. You can start with the basics and then add other equipment from time to time.