In today’s digest we bring you articles on Weekend recap and Nani’s bday, 20 Ways to Get Stronger and Build Muscle, Do more in less time with this 20-minute cardio core workout and Three Chest Exercises for Definition – HealthDigezt.com. Hope you enjoy them…
Weekend recap and Nani’s bday
Hi friends! Happy Monday! I hope you had a lovely weekend. We had a great one because we celebrated my nana’s birthday! More on all of that fun below. 🙂 Friday was a pretty relaxing day. I caught up on some chores and had eggplant parm leftovers for lunch (one of the magic foods that…
Hi friends! Happy Monday! I hope you had a lovely weekend. We had a great one because we celebrated my nana’s birthday!
More on all of that fun below.
Friday was a pretty relaxing day. I caught up on some chores and had eggplant parm leftovers for lunch (one of the magic foods that tastes better the next day),
and Liv and I watched some of The Babysitter’s Club on Netflix. Thank you to those of you who let me know that it was a good choice! It kind of flew over P’s head, but Liv was into it. I ordered some of the novels for her with pictures to see what she thinks. BBS was such a huge part of my childhood, so it’s fun to share this with her. (I always wanted Claudia’s outfits.)
Friday night was our weekly “dinner at the pool” party. I look forward to this ALL WEEK because it means I get a margarita and I don’t have to cook. Wins all around.
I also watched some Zac Efron… I mean Down to Earth.
Saturday morning, Liv and I cranked through her summer packet while P practiced her letters, and we spent the afternoon at my dad’s house swimming. The girls love going over there – they built the kids the most gorgeous playroom and my stepmom always has fresh-baked chocolate chip cookies – and I love getting to sit in the backyard and chat with them. It’s been extremely hot and muggy lately, so we take any chance we can get to be in the water.
Snapped a quick pic of my lunch because it was so satisfying:
(Siete tortillas with hummus, leftover roasted eggplant, Violife feta, kalamata olives, and spinach with a side of strawberries)
Dinner was turkey lentil loaf, white sweet potatoes with butter and cinnamon, and salad.
(Not the most appetizing picture but it was so good.)
Sunday was nana’s birthday! I put the call out on Instagram for ideas on how to make it special during such a weird time and received so many thoughtful suggestions. From getting sporadic deliveries, to yard signs, to a family video message montage, mariachis (we did this one a couple of years ago and truthfully I really wanted to do it again), the girls creating a choreographed dance for her, etc. SO many great suggestions! In the end, donut party in the yard won. The girls and I brought a couple dozen donuts from Dunkin’ and madre brought a carafe of coffee. The kiddos played hide and seek in the driveway and looked for seashells while the adults sat under the carport and talked. It was low-key and perfect.
Afterwards, we came home to hang out for a bit, I caught a quick workout and put the meal plan together for the week. We spent the evening at my mom’s house, eating dinner in the backyard and swimming.
(We brought the best pasta salad ever, the cake from Nadine’s bakery, and a bottle of wine. Madre made amazing salmon, grilled veggies, cheesy potatoes, and chicken meatballs in the slow cooker. It was a feast!)
While things are absolutely different this year, we’re still finding ways to be together outside. I’m so ready for all of this to be over, ya know?
Happiest birthday to someone we’re so lucky to have. <3
Hope everyone had a wonderful weekend, too!
I’m off to record a podcast interview and catch a Peloton class before the day’s adventures. Thanks so much for stopping by the blog today!
Weekend recap and Nani’s bday was originally published at https://fitnessista.com/weekend-recap-and-nanis-bday/
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20 Ways to Get Stronger and Build Muscle
If you’ve hit a training rut and are stuck in a plateau of no strength or muscle gains, it might be time to revamp your training. Everyone knows that building muscle and strength requires constantly switching things up to keep your body guessing. Here are 20 ways to amp up the intensity and get bull-strong….
If you’ve hit a training rut and are stuck in a plateau of no strength or muscle gains, it might be time to revamp your training. Everyone knows that building muscle and strength requires constantly switching things up to keep your body guessing. Here are 20 ways to amp up the intensity and get bull-strong.
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Do more in less time with this 20-minute cardio core workout
BartekSzewczyk As runners, we crave cardio—we love that heart-pumping, lung-burning feeling. But we also need to include strength work in our training to help prevent injury, run stronger, and build speed. When a workout can strengthen all the major muscles in your body and get your heart rate up, that’s the real sweet spot. That’s…
As runners, we crave cardio—we love that heart-pumping, lung-burning feeling. But we also need to include strength work in our training to help prevent injury, run stronger, and build speed.
When a workout can strengthen all the major muscles in your body and get your heart rate up, that’s the real sweet spot. That’s why Noam Tamir, C.S.C.S., certified trainer and founder of TS Fitness in New York City, created a 20-minute at-home HIIT workout that checks off both of those boxes.
This circuit is great for runners because it’s a full-body workout that focuses on core strength, according to Tamir, which you need for balance, stability, and injury-prevention on a run.
You’ll also build strength in your legs, back, and arms, which translates to more power and speed.
How to do it: Perform each set of exercises 3 times through for the allotted amount of time, taking 15 seconds of rest between each exercise, and 1 minute of rest between each set.
- Set 1: Squat to Alternating Reverse Lunge for 30 seconds and Hollow Body Rock With Knee to Elbow for 20 seconds on each side.
- Set 2: Lateral Bear Crawl for 30 seconds and Prone Bodyweight Hamstring Curl for 30 seconds.
- Set 3: Superman Hold With Underhand Pull-Down for 30 seconds and Lateral Body Saw for 20 seconds on each side.
Squat to alternating reverse lunge
Stand with feet just wider than shoulder-width apart, toes turned slightly out, and hands clasped in front of chest. Send hips back and bend knees to drop down to a squat position. Straighten legs to return to standing, keeping chest lifted and back straight. Immediately step right foot straight back and bend knees to 90 degrees to drop down to a lunge position. Push through left heel to return to standing, then immediately step left foot straight back and bend knees to 90 degrees to drop down to a lunge position. That’s 1 rep. Repeat as fast as possible.
Hollow body rock with knee to elbow
Lie faceup on a mat with legs straight, feet lifted, and toes pointed forward. Bending right elbow and place right palm over ear. Draw right knee to meet right elbow. Keep left leg straight and left arm down at your side. Engage core—think belly button to spine—while pressing your lower back into the mat, and looking straight ahead. Rock back without changing body position. Focus on maintaining the braced core as your rock forward to return to starting position. Repeat, then switch sides, so that your left elbow and left knee meet.
Lateral bear crawl
Start on your hands and knees. Keeping your back flat, use your core to lift your knees off the ground a few inches. Step hands and feet to the left twice, then step hands and feet to the right twice. Repeat.
Prone bodyweight hamstring curl
Lie facedown on a mat with feet hip-width apart. Engage glutes to lift knees off the ground a few inches. Bend both knees to pull heels toward glutes, squeezing glutes and hamstrings the whole time. Pause for a moment. Return to starting position, making sure you’re still squeezing glutes and hamstrings. Repeat.
Superman hold with underhand pull-down
Lie facedown on a mat, arms fully extended in front of you, palms up. Squeeze your glutes and simultaneously lift arms, legs, and chest off the floor. Bend both elbows, pulling hands down past your ears, while actively using your lats to pull down your shoulders. Pause for a moment, then return arms back to their starting position. Repeat.
Lateral body saw
Start in forearm plank position. Shift most of your weight to your left side by turning your hips to the left. Rock backward onto your heels, then rock forward onto your toes. Repeat, then switch to right side.
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Three Chest Exercises for Definition – HealthDigezt.com
Along a massive back, broad shoulders, huge arms and legs, and chiseled abs, a defined chest is one of the goals of weightlifters at the gym. Aside from the perception that it gives them a higher sense of masculinity, it also boosts a man’s overall physique. In line with this, the following routines contribute to…
Along a massive back, broad shoulders, huge arms and legs, and chiseled abs, a defined chest is one of the goals of weightlifters at the gym. Aside from the perception that it gives them a higher sense of masculinity, it also boosts a man’s overall physique. In line with this, the following routines contribute to a massive and defined chest.
Incline Dumbbell Press
The incline dumbbell press is one of the top choices of bodybuilders when it comes to defining the chest muscles. Aside from the chest, the compound pushing exercise also targets the shoulders and the triceps, according to Body Building.
To execute the exercise, the person lies back on an incline bench with a dumbbell in each hand atop the thighs. A good practice is to make the palms of the hands face each other. Then, the person uses his thighs to help push the dumbbells up; the dumbbells are lifted one at a time for the person to hold them at shoulder width. Once the dumbbells are at shoulder width, the person rotates his wrists forward so the palms of his hands are facing against him. Then, he exhales as he pushes the dumbbells up with the chest. At the top of the execution, the person locks his arms and holds for a second, before he gradually lowers the weight. A good practice is to lower the weight as twice as long as lifting them up. The movement is done for the prescribed amount of repetitions.
The chest dip is another workout for chest definition. According to Ex Rx, it targets the pectoralis major muscle, along with the anterior deltoid, triceps brachii, rhomboids, latissimus dorsi, and trapezius, among others.
To perform the exercise, the person mounts wide dip bar with an oblique grip, which is bar diagonal under the palm. The arms should be straight with the shoulders above the hands and the knees and hips should be slightly bent. Once ready, the person lowers his body by bending his arms, allowing the elbows to flare out to the sides. Once he feels slight stretch in the chest or shoulders, he pushes his body up until the arms are straight.
Doing the chest dips improperly puts stress on the shoulder complex and may result to injury; thus, the person may ask help from a training partner or use a machine.
Cable Cross Overs
Also known as standing cable crossovers, the cable crossover is an isolation pushing exercise that mainly targets the chest and engages the shoulders. Using the tension coming from cables, the exercise is capable of boosting the chest definition.
According to Body Building, the person places the pulleys on a high position, which is above the head. Then, he chooses the resistance to be used and holds the pulleys in each hand. After that, the person steps forward in front of an imaginary straight line between the pulleys while pulling his arms together in front of him. For the starting position, the person’s torso makes a small bend from the waist. Once ready, the person extends his arms to the side in a wide arc until he feels a stretch on his chest. A good practice is to have a slight bend on the elbows in order to prevent stress and injury at the biceps tendon. Also, the arms and torso should be kept stationary and the movement should only take place at the shoulder joint. Then, the person brings back his arms back to the starting position as he exhales. The same movement arc should be used in lowering the weights.
Overall, massive and defined chest muscles are part of the body’s aesthetic presentation. Along with constant exercise, it is best achieved through proper nutrition and adequate sleep.
Three Chest Exercises for Definition – HealthDigezt.com was originally published at https://www.healthdigezt.com/three-chest-exercises-for-definition/