The Most Productive Things To Do In A Crisis Forbes
* This article was originally published here
Tuesday, March 31, 2020
Weekend Challenge: Pushup Variations
Weekend Challenge: Pushup Variations
The pushup is a classic chest exercise, and it continues to be popular today.
Whether you’re a beginner or a serious bodybuilder, you’ve probably included pushups in your exercise routine somewhere along the line.
And your workouts have probably been better for it! Pushups are extremely effective exercises because they reflect natural movements of your body and muscles. The more natural you get, the more applied the exercise becomes, meaning it will help improve your daily strength and flexibility.
Pushups primarily target your chest, but they also condition your triceps and engage your core. If you’re short on time, or you can’t make it to the gym, pushups are an effective, hassle-free way to get in a good workout.
In this article, I’m going to offer up 10 variations on the classic pushup. Try something new in your next workout, or combine exercises into a focused pushup routine that will leave you feeling totally pumped!
Weekend Pushup Challenge
This weekend, your challenge is a simple one – choose 5 of these pushup variations and perform 3 sets of each. You’ll be amazed at what a great workout pushups will give you!
Now, onto the exercises…
Weekend Challenge: 10 Pushup Variations
1. Classic Pushup – The classic pushup will still give you what you need. Make sure you engage your core throughout the pushups and keep your back, shoulders, and legs aligned. Click here to view this exercise.
2. Modified Pushup – The modified pushup is perfect for anyone whose upper body strength is lacking. For this pushup, you simply allow your knees to touch the floor as you engage your upper body. And keep in mind, all pushup variations can be done this way! Click here to view this exercise.
3. Narrow Pushup – By simply bringing your hands closer together, you’ll totally change up the classic pushup. The narrower you get, the more you’ll be focusing on your triceps and less on your chest. You’ll also find this one a bit more challenging! Click here to view this exercise.
4. Wide Pushup – Just as you can narrow the gap between your hands, you can also widen it. A wider pushup is a bit more work, but it will target your chest muscles in different ways. It’s a great way to change things up!
5. Bosu Pushup – Want to throw some balance work into the mix? Then next time you’re at the gym, grab a bosu and use it for your pushups. Simply place your hands on the bosu rather than the floor, and you’ll totally work up a sweat! Click here to view this exercise. And if you’d rather do your pushups at home, check out this Bosu Ball for home.
6. Stability Ball Pushup – For an even bigger challenge to your balance, try the same technique on a stability ball. Click here to view this exercise. If you’re looking for a great at-home stability ball package, check out this Xercise Ball Package With DVD And Pump.
7. Decline Pushup – If you want to target the upper part of your pectoral muscles, simple elevate your lower body by resting your feet on a chair or couch. Perform the pushups as usual, continuing to engage your core and keeping your body in a straight line.
8. One-Handed Pushup – This is a more advanced pushup variation, and it definitely requires some decent upper body strength. But if you’re up for the challenge, try doing one-handed pushups, holding the opposite hand behind your back. Make sure you hit both sides.
9. Pushup and Row – This pushup variation is geared towards the intermediate or advanced level, but it can be a great addition to your workout routine. Simply grab a set of dumbbells, gripping them throughout the pushups. Then pull one dumbbell into your chest as you push up with the opposite hand. Click here to view this exercise.
10. Grip Pushup – To increase your range of motion and get a deeper push out of your pushup, invest in a set of pushup grips or try this Padded Handle Push Up Bar. Trust me, this simple workout equipment is totally worth the investment!
Have any questions or feedback about these pushup variations or my weekend challenge? Please leave a comment below…
The post Weekend Challenge: Pushup Variations appeared first on Weight Loss & Training.
* This article was originally published here
Monday, March 30, 2020
Yoga Exercises to Reduce Stress
Yoga Exercises to Reduce Stress
In the ongoing search for health and happiness, stress inevitably gets in the way. But at the end of the day, it’s all in how we deal with it!
And one of the best stress relievers out there is yoga.
Yoga has gained a ton of popularity in the last couple decades, particularly for its ability to make you more flexible and more relaxed. While all yoga can help you reduce stress (in addition to becoming more lean and toned), some yoga exercises and poses are especially effective stress relievers.
This article takes a look at the best yoga exercises to reduce stress. If you’re been feeling under the wire or just overwhelmed with life, these are some great options for getting back on track!
Best Yoga Exercises to Reduce Stress
For all of these poses, make sure you’re breathing deeply and continuously. Hold all poses for at least 30 seconds, depending on your preference. Longer poses are generally better at reducing stress.
1. Downward Dog – This is a pretty common yoga pose, but it’s great for relieving stress. Start with your hands and feet on the floor at hip’s width, with your hands extended a couple feet in front of you. Lower your head and straighten your arms, while also straightening your legs, forming a V-shape with your body. Your arms, shoulders, and back should all be aligned as you push into the pose. This is a great stretch for your shoulders and back!
2. Knees-to-Chest – This one will make you feel like a kid again, and it’s sure to lighten your mood. Lie on your back and pull your knees into your chest. Wrap your arms around your knees and pull them close as you rock gently from side to side. You’ll feel your back totally loosen up!
3. Child’s Pose – This one is pretty basic, but spend a few minutes in this pose and you’ll feel the stress just wash away. Rest with your knees on the floor and your feet about shoulder width apart or closer. Slowly and gently bend your torso forward, bringing your head to the ground in front of you with your arms extended ahead. As you breathe deeply, move your head lower to the ground.
4. Corpse Pose – This is the most basic of all yoga exercises. It simply involves lying face-up on the floor with your arms by your sides. Corpse pose is especially relaxing at the end of a yoga session, but even on its own, it’s surprisingly soothing. In fact, many people fall asleep during this pose!
5. Lotus Pose – Lotus pose is the most common meditation pose in yoga. Whether it’s a full lotus pose (legs crossed) or half lotus pose (one leg placed under the opposite thigh), this is the perfect exercise for breathing deeply and meditating. A slow rhythmic breath for 5-10 minutes can help you completely unwind and relax!
Yoga Exercises to Reduce Stress – Conclusion
Hopefully you’ll find some relief with these stress reducing yoga exercises! If you’re a beginner to yoga and feel a little intimidated by yoga classes, this Gaiam Yoga for Beginners Kit gives you some great at-home yoga options.
And remember to always stay hydrated throughout any yoga workout. VPX Coco Fit Coconut Water is one of the best options for refueling and hydrating your body!
Have any questions or feedback about these Yoga Exercises to Reduce Stress? Please leave a comment below…
The post Yoga Exercises to Reduce Stress appeared first on Weight Loss & Training.
* This article was originally published here
Sunday, March 29, 2020
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