The tricep pushdown is one of the best exercises for triceps development. While the versatile upper-body workout is usually done on a cable machine (a fixture at most gyms), you can also perform a version of the move at home or on the go using a resistance band. How to Do Tricep Pushdowns Using an overhand hold, face the tricep pushdown cable machine and grasp the horizontal cable bar or rope attachment, depending on the model at your gym.1.Bring the rope or bar grips up to roughly chest height. To start, use the pin-and-place adjustment and set a low weight.…
Author: Rajesh
The deadlift is a great way to build strong legs and butt. In a deadlift, you lift weight from the ground to thigh level using primarily your leg and hip muscles, but with the assistance of most of the large muscle groups of your body. The deadlift is usually performed with a bar and plates or a fixed barbell, but you can do it with dumbbells. It is a specialty of powerlifters that you shouldn’t ignore in general fitness training. Make deadlifts part of your strength-training workouts to build muscle and functional fitness at Deadlifts: Proper Form, Variations, and Common…
If your job requires a lot of time sitting at a desk, there’s a good chance you have difficulty reaching your daily step goal. Fortunately, using a walking pad is an easy way to increase your movement during a workday. It can also help with weight loss efforts, since it bumps up your daily activity level and calorie burn.12 However, it should still be accompanied by moderate to vigorous physical activity. Quieter and more compact than fitness treadmills, the best walking pads should still deliver similar sturdiness and ease of use to let you walk confidently and safely at We Tested the Best Walking Pads and Under-Desk Treadmills—These 7…
You’ve probably heard that you should walk 10,000 steps per day for fitness and weight loss — but how many miles is 10,000 steps, and why is that number important? Initially, this concept of walking approximately 5 miles originated as a way to get people to move more. But now, researchers are investigating whether it’s a useful goal.1 So far, studies show that 10,000 steps per day isn’t a magic number, but it is a good indicator of how much activity a person is achieving in a day. In fact, one study of steps per day and weight showed that people who…
A hammer curl is a variation of the biceps curl and targets muscles in the upper and lower arm. While this exercise is almost always performed with a dumbbell, you can do it with cables or bands. Hammer curls are a great addition to your upper-body strength routine at Hammer Curls: Learn Proper Form to Maximize Your Results. How to Do Hammer Curls Maintain a straight posture (without being rigid or locked) and place your knees beneath your hips. With a dumbbell in each hand and the weights positioned next to your outer thigh, you have your arms by your…
Walking is an excellent form of exercise to build strong legs and healthy joints while also burning calories. Many people who start a walking program like to track their progress as they build mileage and increase their fitness levels. Understanding your distance and calories burned while walking can help you achieve your goals. Read on to learn how to best track your efforts with calorie guides and calculators at How to Count and Track Calories Burned Walking. How to Track Calories Burned While Walking You can measure calories burned while walking using different types of data. For example, you might…
Some nutrition experts call the avocado a superfood.1 This flavorful fruit provides health benefits, such as cholesterol and blood sugar management, because it is a good source of fiber. But when you look at avocado nutrition, you might be surprised. Not only are avocado calories high, but most of the calories come from fat. So should you include this fruit in a healthy, balanced diet? Many people do, but if you’re watching your calorie and fat intake, you may decide to consume avocados in moderation at Avocado Nutrition Facts and Health Benefits. Avocado Nutrition Facts One-half of an avocado (100g) provides 160…
The pulldown exercise works the back muscles and is performed at a workstation with adjustable resistance, usually plates. You pull a hanging bar toward you while seated until it reaches your chin, then you controllably release it and raise it again for one repeat. You can include this exercise in a strength-training program for your upper body. How to Do a Lat Pulldown Sit comfortably on the pulldown seat, with your feet flat on the floor. Check the height of the bar. You may need to adjust the bar height by shortening or lengthening the chain or cable that supports…
The incline dumbbell press is a free weight exercise designed to target the chest, shoulders, and triceps, independently hitting each side of the body. This exercise is a great way to focus on and define your upper-chest muscles. Unlike the more traditional flat bench press, the incline press shifts the movement’s focus to the upper portion of the pectoral muscle groups and the front of the shoulder. This allows for more significant hypertrophy (muscle growth) of the upper chest when the exercise is performed regularly at How to Incline Dumbbell Press: Techniques, Benefits, Variations. The goal of the incline dumbbell press…
The Bulgarian split squat is a version of a single-leg squat where the back leg is elevated on a bench or a sturdy chair. As a unilateral squat, the exercise focuses more on the quadriceps than similar lower-body compound movements. It also requires a lot of balance and coordination, increasing the core and upper body engagement required to maintain proper form at How to Do a Bulgarian Split Squat: Proper Form, Variations, and Common Mistakes. An excellent exercise to incorporate into a total-body or lower-body routine is the Bulgarian split squat. Owing to the movement’s compound, balance-focused design, it’s best to incorporate it…