Five Different Types of Yoga

Not many people know a lot about yoga when they start working out, including myself. Many people who do yoga as an exercise find it very relaxing and addicting. The see it as a more relaxing way to release stress and anxiety and a unique way promote enthusiasm. If you are looking to start doing yoga exercises then these fives types of yoga are the perfect ones to start off with.

The first type of yoga is known as Hatha. This type of yoga is perfect for beginners and requires a lot of deep breathing. This yoga mainly focuses on slow and smooth movements and it is best to wind down your day. The next type of yoga is Bikram yoga. This yoga practice is taken place in very hot environments but is one of the best options for beginners because there are only 26 different positions but all of them require a lot of alignment work. Another type of yoga is Vinyasa and is only for the energetic types of people. This yoga focuses on a lot of fast movements and is the best option for the heart. A different type of yoga is Kundalini and this yoga focuses on your core and is great for your abs. These types of exercises will be mainly on the ground and a lot of rapid movements. Then the last type of yoga is Power yoga. This yoga requires the ones that are very fit and these would be the last type of yoga to try if you are a beginner.

Yoga is a great way to exercise and its something different to do as well. Next week we will discuss different types of active activities that you can do to achieve a nice workout.

3 Different Types of Cardio

Just like leg workouts. Not many people enjoy doing cardio workouts as well. Majority of people don't know that cardio is one of the most important things to do while you work out. Cardio involves the whole body to work together so in other words, it is a full body workout. Here I have three different types of cardio that any individual may enjoy to add to their workout.

1. The first type of cardio I will discuss is Jogging.

   I want to discuss this one first because it is considered as one of the most effective cardio workout routines for weight loss. If you do decide to jog, you should should for at least 30 minutes a day. At first you may feel some pain in your knee joints, but as time goes on, your knees will get use to it and then you will be able to increase the intensity. You don't have to do it alone either, ask your friends to jog with you and you both can motivate each other and track each others progress!

2. The second type of cardio I will like to discuss is Cycling.

   This can be determined as a outdoor activity, especially if you like to ride on the streets. On the other hand, if you don't like riding on the streets, there is cycling equipment in majority of gyms. Cycling is also another key contributor to losing weight but it also strengthens your leg muscles as well. If you are beginning, then start off with a low intensity and cycle for about 20 minutes. Then once you improve your stamina, then you can increase your intensity and time. If you main purpose for cycling is to help lose weight, then you should cycle more towards 40 minutes.

3. The last type of cardio I will discuss is Swimming.

   Out of the last two cardio workouts I discussed before, swimming is the best one to do. Just like jogging, this is also a full body workout. Those who have the opportunity to swim should swim about twice a week. This type of cardio is known for losing belly fat but you need to swim at least 30 to 40 minutes a day on a daily basis. This type of cardio is by far the fastest way to lose belly fat and you burn more calories in a lesser amount of time then the other two types of cardio I discussed before.

Even though cardio isn't the most exciting types of workout to do, you still need to do it. There are man other ways to do cardio as well so don't just limit yourself to just these 3. Next week we will discuss some yoga workouts that you might find interesting. 

Three Leg Workouts You Won't Hate

Nobody likes working out their legs. Not even me, and that's why this post post came later in the week than usual But your legs are one of they most strongest parts on the human body. Hopefully these three workouts can interest you enough so that you will add them to your workout.

The first leg workout that I will show you is the most common one and it is known as the Barbell Full Squat.

• This exercise is best performed with a squat rack for safety reasons. Set the bar on the rack at shoulder level. Then step under the bar and place the back of your shoulders across it.
• Then hold on the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
• Then take a step away from the rack then position your legs shoulder width apart and your feet pointing slight outwards. Keep your head up and maintain a straight back at all times
• Next slowly lower the bar by bending at the knees and sitting back with your hips as you maintain a straight torso with your head up. Go as low as you can but only until your hamstrings are on your calves.
• Then begin to raise the bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position.

 

 The next workout I will show you is known as Leg Extensions.

• This workout does require a leg extension machine to be able to perform. First start off by choosing your preferred weight and then sit on the machine with your legs under the pad and your hands holding the side bars.
• While using your quadriceps, extend your legs to the maximum as you exhale. Make sure the rest of your body doesn't move while performing this workout.
• Lastly, slowly lower the weight back to the original position as you inhale, ensuring that you do not move the rest as of your body.

 

 The last leg workout I am going to show you is known as Barbell Lunges

• First set the bar on the rack at shoulder level and then step under and place the back of your shoulders across it.
• Next hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time keeping your torso straight.
• Then step away from the rack and step forward with your right leg and squat down through your hips, while also keeping a straight torso and maintaining your balance.
•  After that, using mainly the heel of your foot, push back up into the starting position and do the same motion with the other leg.

Hopefully these three leg workouts will help you enjoy your leg day a little bit more. Next week we will discuss some upbeat workouts that will focus on your personal cardio. Don't stop until you are on top and when you are on top don't stop.

The Three Best Ab Crushing Workouts

Lets be honest, nobody likes doing ab workouts. Even though many individuals complain about not having a six-pack, the same individuals complain about doing these workouts that will help you get a six-pack. These three ab workouts should help any individual get the six-pack that they personally want.

The first ab workout I will discuss is known as the Russian Twist.

• First lay down on the floor and bend your legs at the knees and make sure to not move your feet during the exercise.
• Elevate your upper body so that it creates an imaginary V-shape with your thighs. Make sure your arms are fully extended in front of you and your hands are clasped.
• Then twist your torso to the right until your arms are parallel with the floor while breathing out.
• Hold the contraction for a second and then move to the starting position and then move to the opposite side.
• Then repeat for the x amount of repetitions 

 

 The next ab workout that I'm going to show you is called Side Jackknifes.

• Start by lying on your right side and keeping your left leg over your right one.
• Place your right hand in a comfortable spot and clasp your left hand on your head.
• Then bring your torso and left leg toward each other as you pull with your obliques.
• Then squeeze for a moment and return to the starting position.
• If you would like, you can add ankle weights to make it tougher.

The last ab workout that I'm going to show you today is known as The Plank.

• First lay on your stomach.
• Then hold yourself up using both elbows in the prone position and hold the position as long as you can.
• You can have someone add a weight on your back or wear a weighted vest to make it tougher.

Hopefully adding these ab workouts into your training will make you look forward to working out this muscle group. To get the ideal six-pack, it takes a lot of dedication, patience, and determination because they just don't pop up over night. Next week we will discuss the other types of workouts that revolve around the other muscle group that many individuals don't like doing either, and that's legs! Get ready to squat!

Three of my Favorite Back Building Workouts

Back workouts are probably one of my favorite muscle groups to work on. There's no better feeling then walking out of the gym with a nice sore back to go along with it. The only way you are going to get that feeling is by adding these three workouts into your routine.

The first workout is known as the Bent Over Barbell Row.

• First, grip the barbell with your palms facing down, bend your knees slightly and bring your torso forward, by bending at the waist, but keep your back straight so that it is almost parallel to the floor.
• While keeping your torso stationary, breathe out and lift the barbell to you. Keep your elbows close to your body and only use your forearms to hold the weight. Then once you reach the top of the position, squeeze the back muscles for a brief second.
• Then inhale and slowly lower the barbell and back to the starting position.

 

 The next back workout is known as the Close-Grip Lat Pull-down

• Get seated at a pull-down machine with a wide bar attached to the top pulley.
• Then grab the bar with the palms facing forward and only at a distance that is shorter than shoulder width apart.
• Once you have both arms extended in front of you, bring your torso back around 30 degrees so that you create a curvature on your lower back and stick your chest out.
• While breathing out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back.
• Once in the contracted position, squeeze your shoulder blades together and then slowly raise the bar back to the starting position when your arms were fully extended and the lats are fully stretched.

 

 The last back workout I will discuss is the Upright Barbell Row

• Start off with grasping the barbell with an overhand grip that is slightly less than shoulder width. You should rest the bar on the top of your thighs with your arms extended and a slight bend in your elbows and your back straight.
• Use the side of your shoulders to lift the bar and raise your elbows up and to the side. Make sure to keep the bar close to your body as you raise it. Continue to raise the bar until it nearly touches your chin.
• Then lower the bar back down slowly to the starting position and make sure you inhale while doing so.

 

 Hopefully these back workouts will help improve your workout routine. Next week we will discuss some crushing ab workouts. Keep up the good work!

Top Three Shoulder Workouts That You Will Love

Shoulder workouts are by far one of my favorite workouts during the week! Today I will briefly explain three different workouts that will mainly focus on your shoulders. These three workouts are also the most common shoulder workouts as well so you will definitely look like you know what you are doing while you are at the gym.

The first workout is called "One Arm Side Laterals".

• You will first pick a dumbbell and place it in your hand while your other hand should grab something steady.
• Then stand with a straight torso and the dumbbell by your side at arms length with the palm of your hand facing inside.
• Then keeping your torso in place, lift the dumbbell on your side with a slight elbow bend and your hand slightly tilted forward. Continue to go up until your arm is parallel to the floor.
• Then lower the dumbbell back down to your side at the starting position.
• Repeat the steps for "x" amount of reps and sets and then switch arms. 

  

The next workout I will discuss is known as the "Dumbbell Shoulder Press".

• Have a dumbbell in each hand and sit on a military press bench that has back support. Then place the dumbbells on your thighs.
• Now raise them to your shoulder height one at a time using your thighs to help get them in position.
• Then rotate your wrists so that the palms of your hands are facing forward.
• Now push the dumbbells upward until they touch at the top.
• Then slowly lower the weights back down to the starting position while inhaling.
• Then repeat for the recommended amount of reps and sets.

 

 The final shoulder workout I will discuss today is known as the :Bent-Over Rear Delt Raise".

• Sit on the end of a bench with your legs together and the dumbbells behind your calves.
• Bend at the waist while keeping the back straight in order to pick up the dumbbells. The palms of your hands should be facing each other as you pick them.
• Keep your torso forward and stationary and your arms slightly bent at the elbows. Lift the dumbbells straight to the side until both arms are parallel to the floor.
• Then slowly lower the dumbbells back to the starting position.
• Then repeat for the recommended amount of repetitions and sets.

 

 If you add these three shoulder workouts to your agenda, you should start seeing results if done proper and consistently. If you ever feel like not wanting to workout, just remember how far you have come and remind yourself to not quit and to continue to work hard. Keep up the hard work and continue to push yourself to greatness everyday! Next week we will discuss back workouts.

Three Chest Workouts

Last week I told you about the most common types of workouts for your arms. This week we will be discussing chest workouts. When people usually think of chest workouts, they automatically jump to the bench and do bench press and that's it. Today I'm going to show you chest workouts other than just the bench press.

The first workout is the 180-Degree Twisting Dumbbell Bench Press.

• You start off lying on your back on a bench holding two dumbbells with a standard grip, with your palms forward and your arms extended over your chest.
•  Next slowly lower the dumbbells to your outer chest, then press and rotate your palms 180 degrees as you push back up to the starting position. Hold the position for two seconds before you lower for your next rep.
• Remember to keep your shoulders back and down during this exercise to maximize the workout.

The next workout is one that is pretty simple and is known as the Close Grip Weighted Push-Up.

• Start in a push-up position but with your hands only six inches apart. Then add resistance by wearing a weighted vest or have a partner place a weight on your back.
• Then slowly lower your chest to the ground and press back up until you have fully extended your elbows.

 The last chest workout for the day is the Dumbbell Fly.

• Hold the dumbbells over your chest as you did in the press, but this time make sure your palms are facing each other.
• Then making sure you have a wide arc with your shoulders, lower your arms with your elbows and slightly bent until you feel a stretch across your chest.
• Then squeeze your pecs as you bring your arms back up in a wide hugging motion and keep your shoulders back and squeeze your pecs together at the top of the motion.

 

These chest workouts when done right will make you feeling sore, but when you are sore, then you know you had a great workout so keep up the hard work! Next week I will discuss some shoulder workouts and until then keep it up! 

Remember "If it jiggles, then its fat!" - Arnold Schwarzenegger