6 Super Effective Resistance Bands Exercises

Want to take a break from the gym or just start exercising without spending too much money? Here we are going to introduce you to the most effective and easiest way to train your body.

If you thought that the only way to develop and tone up muscles was by using weights you were totally wrong according to Best Resistance Bands Reviews.

Now, with the aid of some resistance bands, you can even do more than with weights for your body. They don’t only give a full, perfect wide range of exercises you can do anywhere and whenever you want, but they’re awesomely effective and will improve both your strength and your shape.

Also, being one of the most powerful gears you can use to work out, they will even help you at increasing the tension and targeting some muscles that you wouldn’t be able with weights, giving you a full range of movements and a wide range of routines to do. You won’t ever feel like resistance bands are not doing its job.

Try the following exercises with your bands wherever you want, and we assure you an effective workout routine that will make you feel ripped after just a few weeks – START TODAY!

1st Exercise: Lunge with Biceps Curl

This wonderful exercise will help you at toning up both you gluteus and thighs. Also, it performs some pressure on the biceps making them look better and grow. To do it, you will have to:

a) Place the resistance band under your right or left feet, positioning the opposite foot behind you at 2 or 3 feet.
b) At this standing position, you will have to lower down until your back knee slightly touches the floor and then come back again
c) While going down, pull the handles up without moving your upper arms, just bending your elbows a little and lifting your forearms
d) Make sure your front knee is at a 90-degree angle, so it doesn’t surpass the position of the foot

Do at least 20 repetitions of this exercise in 2 or 3 sets.

2nd Exercise: Hug-the-World Plié

With this exercise, you will be able to tone up your gluteus muscles and thighs while also putting some tension on your back and chest. If done it correctly, you will feel the effects in just one week as this exercise is super effective.

What to do:

a) Stand in a straight position with your feet a little wider than your hip-width and feet looking out
b) Loop the band on your back around chest level
c) Extend the hand at your sides grabbing the handles and putting some tension in the band
d) At this starting position, you will have to push inside with the handles until both hands touch together and then come back again to starting position slowly
e) At the same time, go down in a squat movement without moving your feet, thighs should be totally parallel to the floor
f) Then, return again to starting position

Repeat this exercise at least 20 times doing 2 or 3 sets per routine. You can increase the tension by looping a resistance band in your feet in the same position to make harder and more effective.

3rd Exercise: Squat with Overhead Press

We already know the amazing effects and benefits doing squats brings to us, however, with the help of resistance bands and a pressing movement we can now not only exercise our legs but our back and even our chest. Try the following to sculpt your body perfectly:

a) Put the handle under both your feet and grab it on both handles with your hands
b) Both handles should be a shoulder height facing upward
c) In this position, bend your knees until it looks you’re going to seat
d) While doing this, push both handles up in a pressing movement
e) Your arms you make a 90 degrees angle
f) The bands should always stay up, never go down with them

You can 20 do reps of this exercise, but we recommend doing it by time, with at least 1 minute.

4th Exercise: Crunch with Lat Pull-Down

For this exercise, you will need to anchor your resistance band to a sturdy object that won’t move. The resistance band should be at 2 or 3 feet high max. This exercise is wonderful for both your arms and abs. Also, it makes you sweat a lot, so it is very effective.

How to do it:

g) As if you were doing crunches, lay on your back and lift both your knees until they are facing up and your thighs are at a 90 degrees angle
h) Grab both handles of the anchored band
i) At this starting position, as if you were doing crunches, lift your torso up towards your thighs
j) Pull the handles while lifting your torso up towards your knees

You can add more tension by laying away from the anchoring point to add more resistance to the band and eventually increase the tension on both your arms and your abs.

Do at least 20 reps and 2 or 3 sets; you can add more reps for better results.

5th Exercise: Side Lunge with Side Raise

This exercise may feel a little difficult to do, but it is one of the most effective and perfect to tone up your body. You will be building up perfect glutes, thighs and also working out your back and arms.

This is how to do it:

k) Put one hand under one of your feet and grab the other handle with the same hand
l) With the handle in your hand, you will pull to the opposite side while also bending the opposite knee, so you are in a lunge-side position
m) The leg with the handle should be totally straightened in a 45 degrees angle
n) Come up again lifting the bending leg from the ground and pulling the handle to the other side
o) Do it slowly and stay on both up and down positions for 3 seconds each

If you want more effectiveness with this exercise, do it slowly. Make 3 sets of 20 reps each and then switch sides.

6th Exercise: The Monkey

Looking for a complete muscle firming exercise? This one is just the one you want, an amazing workout that will help you tone up your oblique abs, back, and shoulders. It is one of the easiest to do and will also help at making your legs look a lot better

What you need to do:

p) You will stand over the resistance band and grab both handles with both hands
q) Bending your knees a little, you will stand on an almost squatting position
r) Your thighs should be at a 45-degree angle
s) Then, you will bend your torso to one of your sides will pulling the resistance band on the other side
t) Try to grab the resistance band firmly, so it doesn’t lose tension
u) Do it by switching side every rep

You should do at least 30 rep in 3 or 4 sets. We recommend using more weight and tension on your resistance bands so you can work out your obliques much more and tone up your abs better.

If you want to know how to exactly make these exercises work, take a look at the following video:

Watching this video, you will realize that there are even more exercises to do with resistance bands.

Give them a try and find out for yourself how great resistance bands are for your body and how much you can get done with them.

Start TODAY and stay on the routine, and you will have a perfect body in just a few weeks! Here are some useful social sites to get good information from.

Mercola Peak Fitness Facebook / Twitter | FitnessMagazine TwitterBest Resistance Bands Reviews Twitter / Tumblr / Pinterest

Adrian Peterson Fitness Routine

Adrian Peterson, Leon Hall

Training with Adrian Peterson: Workout Routine in Fine Detail!

Playing sports has a definite advantage for players. Because of the events’ requirements we have to train harder and condition ourselves better to reach the peak of our performance. We eat better to further support our digestion and of course make our bodies more efficient.

Adrian-f1Adrian Peterson, a Texan footballer born in March 21, 1985, does this every day and as an NFL National Football League key player, he basically lives in and out of the season to be fit and healthy. Adrian’s career already gives him awards to recognize his performance in the sport. He won the Sports Illustrated All-Decade Team awards and Hall Trophy among the others in 2004. Adrian is also a record holder of garnering the most rushing yards in a game (296) and everyone’s first overall pick draft in the fantasy game.

Adrian does a very strict and tough workout routine. He and his team with the trainers prepare for the league before, during and after the season. It’s a cycle to build their core and stamina in the field. Built to count, everything in his training seems to contribute to his strength and core.

So how does Adrian do it? Adrian already structured his workout daily to condition his body to stress and stamina. On Mondays and Wednesdays he’s focused on his upper body strength. He does sets of neck warm up exercises for 10 reps and a set of standing shoulder shrug to wake his tough shoulder muscles. He does 3 sets of inclined press with three more of the inclined flat bench press of 10 repetitions. A set of machine pull up and over for 10 reps and a dumbbell lateral raise for another 10 repetitions and then one set of each machine chest press, incline machine chest press, machine overhead press, machine reverse flye, lat pull down, seated cable scapular retraction and seated cable row; all for 10 repetitions. Finished? Not quite, he also does a set of each, external and internal rotation, triceps press down, wrist flexion and wrist extension and another two sets of cable curls and hand grippe for 4 repetitions.

Adrian-f2On Tuesdays and Thursdays, he is focused on his lower body strength. He has to do a series of dead-lift, squats, Romanian dead lift, cable side bend, reverse crunches dumbbell step up, lunges glute ham rise and leg press 2 sets of each for 10 repetitions; all for 8-10 repetitions. Leg curls with and without the ball, one leg press, and one leg hip extension, bridge on his exercise ball, hip abduction, and standing calf raise; all for 8 repetitions.

On Saturdays he’s out to enjoy the nature with more cardio like running and other sports. He says he works out for four or five times a week and does track workouts, MMA work and kickboxing for variety. In off season, his routine does not really change. His diet becomes more lax, more of cookies and ice cream but he does work out so it’s not really a problem at all.

Adrian-f4Adrian also reiterates to budding fitness conscious out there to don’t forget to take their rest for your mind and your muscles. It’s always better to train with your body fresh and ready every time. Thanks a lot to Celebrities Workouts.

How You Can Lose Weight by Sweating

lose weight by sweating

 Can Sweating Really Lose Weight?

To sweat for losing weight can be a great idea but to sweat from specific areas can be tough. If you run fast, you may sweat the whole body and if you do some exercise, your body may work fast and the whole body may become wet with sweat. So, there is always need to sweat from the portion you want to lose weight as sweating is a great idea to lose weight. If your body has become obese and you want to lose weight to look good, you need to work hard so your body may get sweat and lose fats. This is a great idea to follow and also, you can bring crucial by following this idea.

The main question is, how much can you lose if you sweat? Also, there is the need to ponder whether you lose weight or not if you sweat, and will you suffer from issues? Will you lose weight by sweating? I’ve figured out that most of the people are saying that sweating is not good to lose weight but they are saying that exercise is good. When you exercise, does any sweat not appear? Do you not get sweat on your body while doing exercise? Basically, sweat is a great idea to lose weight. For example, if you want to lose weight from your belly and love to burn extra fats, you need to put some clothes or belt on your belly and then keep on using something which makes your belly to work all the time. This will give belly some sweat and the fats will start burning. The idea of sweating for losing weight is great and you can adopt it for having crucial results. Let me focus on this issue somewhat more.

Sweating is basically water weight in your body and when you sweat for some time, it will not only bring water out but also other wastes and you will surely be looking to have great results. It will give your body a jerk by losing weight and you will also feel cool. Our sweat works like air conditioner for body as it brings hot water out of the body so that the new cold one may come in. It’s gradual that losing water through sweat helps to some degrees and we can follow this rule to have effective results.

When you sweat, the number of calories burning in your body increases, and you can use some devices to do this. You can use sauna belt and other devices like that which give your belly and other parts sweating position that you may burn more fats. Also, there is the need to adopt these belts as the sweating increase the metabolic rate of the body, and the fat starts to burn while you work for sweat. All these proofs go in favor of having sweat for losing weight, and we can also follow this idea to have great results in losing weight.

Sweating is actually good for you: proven resources below:

Sweating: Why It’s Good for YouSweat: 7 Reasons It Does a Body GoodWhy Sweating Is Good For You—And How To Do It Better

Workout That Really Works For Women

The body of a woman is pretty sensitive than man and they should focus on their workout for having quality results. If you are a player and want to make your body work well, you need to focus on your moves so that you may not suffer from cramping and may get perfect life. There is the need to focus on your diet planning so that you may have perfect workouts that really suit women. The women should focus on the planning and should adopt after complete consultation so that the suffering may not come in the way.

Workouts that suit woman can be good if they work well. If you exercise daily, you can have great workouts and can bring quality results with practice. Also, you can suit your workouts in better sense if you work well. Women are really sensitive and they need to focus on their health and fitness by focusing on their diet planning. If you eat well and exercise daily, you will be able to have perfect workouts within no time. The practice is necessary for women and men for having workouts in the right way. There is the need to take every step with complete care and consultation.

women workouts

Exercise is great for Female Bones

woman

Want to create powerful, robust bones that protect you for the length of your life and don’t break, we are talking about super strong bones. To make this happen you have to create a stimulus that gives the bone a reason to become stronger. Everyone can take benefit from resistance training their entire life, to create and keep the skeletal structure  healthy. Females are at a higher risk for bone loss later in life and can really prevent that by starting to incorporate these principles early in life.

A bone thinning ailment that can lead to critical breaks, splinters and shattering is  osteoporosis. This osis plauges many women later in life, especially after they go through menopause. Osteoporosis is the cause for most hip fractures in seniors.

The state of dis-ease can be prevented absolutely by stimulating the bone throughout life to give it a reason to lay down more ostophyets and keep your structure strong and sound.

Your genetics will dictate your strength and denseness of your bones. Resistance training will stimulate this process to get you to reach this maximum density. The optimal phase to induce bone strength is during puberty when fast growth occurs in children. Weight-bearing training during teenage period is very good, and the bones continue to grow until bone loss begins sometime in the late thirties. Lifestyle habits can detriment bone density, this includes drinking too much, using nicotine products and lack of exercise. For women these types of guidelines are even more important because woman start to decline at an younger age than men. Blue Lotus Fitness personal training for woman is really valuable for this reason.

The strength of the bone is lower in women than men, and ladies can reach their top bone density at an earlier age than man, on top of the fact that in the past woman had been more sedentary than men, due to sociological norms. Menopause is the turning point for woman because after this time levels of bone drop rapidly.

Exercising muscles against gravity creates stimulus for the bone to lay down new cells and strengthen itself for the next bout of exercise. Bone is living and it rebuilds itself just like muscle tissue does, in reaction to stressors. Woman can engage in fitness training about an hour in duration, a couple times a week. Consistency is key to reap the rewards of this activity. On top of  improving bone mass, consistent exercise also increases muscular strength, helps with coordination and balance,is great for the brain and neurogenisis and keeps you in a state of wellness.

Routine of Wolverine Workout

Various types of routines are there for you to follow, but only a few of them are ideal. Routine of Wolverine workout is ideal to follow when thinking about making body muscles, biceps, triceps and chest. It would become easy to have all the things under control. You can have your workout properly and manage the efficiency in your range. The access to various things is easy to have but by following Wolverine workout, you can easily make you muscles and bring your body to the levels that you’re always looking for. Think about following this routine and have ideal viewpoints towards life.

Routine of the muscles making should be working, and we need to have all the effectiveness in hands. There are various viewpoints about the exercises you need to follow but ideally, you can have the perfect routine to follow for awesome body:

 

Exercise                                               Sets                                       Reps

Bench Presses                                       4                                         5 or 4

Dumbbell Shoulders Press                     4                                           10

Back neck press                                    4                                            10

Cuban Presses                                      4                                            10

Triceps Dips                                           4                                            10

Flexibilities                                              3                                            8

Front raise, lateral raise                         3                                            8

Think about holding a barbell with some wide grip and make it hanging on your waist. You need to bend your arms up to elbows on 90 degrees and rotate your front arms. Bar should be overhead. Press up for locking your elbows and can reverse motion from beginning to the end. Think about having 4 movements back to back and then you can have rest for 60 seconds. It would become ideal to use such workout. For the second week, here is the workout you need to follow:

Exercise                                               Sets                                       Reps

Backing Squats                                      4                                         5 or 4

Fronting Squats                                     4                                            10

45 degree leg press                              4                                             10

Calf Raises                                           4                                              12

Ab-wheel rollout                                    4                                              10

Superset hanging legs raises               4                                              10

Check out another good example from Zac Efron http://www.menshealth.com/celebrity-fitness/zac-efron

You need to do 4 sets on each side so you may bring effective results. Moreover, such a Wolverine workout can make your triceps and biceps work. Most of the people are looking for something new and innovative to use, but some machineries should be required. Either you should go to gym or have something better than this by bringing machines in home. At third week, following this workout for better results:

Exercise                                               Sets                                       Reps

Weight Pullup                                        4                                          5 or 4

Dumbbell one arm row                           4                                            12

Body weight row                                     4                                            10

Incline Dumbbell curls                            4                                            10

Zottman cross body curl                         4                                             8

Flexibilities                                          Static stretch                      Foam roll

This workout is great to have and you can perform all the movements back to back and rest for 60 seconds. You need to bring things in hands so that you may work well with this workout. The things will go in your favor and everything will be working perfectly. It becomes easy now to make muscles such as biceps and triceps. You will surely be able to have all what you expect.

Routines for Wolverine workout are easy to follow and it would bring effective results in only 3 weeks. Losing weight and making muscles was not easy in the old days but in the recent days, it has become easy and anyone can follow it for effective and good-looking body.