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The Most Effective Full Body Workout for beginners to Muscle Gain

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Full body workout
Full body workout

Hi Guys, Welcome to Your Gym Guide, In this article will learn about whole body workout for beginners to build muscles at home or at gym.

A whole-body exercise routine to increase muscle can assist beginners or adults who want to get back into training after a period of inactivity. Although finding a truly effective whole-body workout routine is challenging, there are a handful that should work for most people.

When you’re new to weightlifting, it’s crucial to start slowly and gradually increase your intensity, which is why these routines are so important. The muscle-building technique I’ll show you is designed to be a model and a guideline, not a strict rule. This workout can be adjusted to improve outcomes even further.

Full Body Workout for beginners to Muscle Gain

full body kettlebell workout

Extremely intense muscle-building workout for the whole body

Whole body exercise – 1st Exercise

  • Bench press for 4 X 12 reps
  • 4 X 12 incline press repetitions
  • 4 X 15 cable crossovers reps
  • 4 reps to your maximum chin-ups
  • 4 X  10 reps Rows with a barbell
  • Deadlifts 3 X 12 repetitions
  • Shoulder press with dumbbells, 4 X  12 reps
  • English Conversation About Exercise
  • 4 X  12 side lateral raise repetitions
  • 3 times the maximum number of crunches
  • Leg Raises from a Lie-Down – 3 times maximum

Full body Workout –  2nd Exercise 

  • Squats (4×12-15 reps)
  • 4×12 repetitions of hack squats
  • 4×12 repetitions of leg extensions
  • 4×12 repetitions of leg curls
  • 4×12 repetitions of barbell curls
  • 4×12 repetitions of Concentration Curls
  • 4×12 reps Triceps Pushdown
  • 4×12 reps seated triceps press.

For these exercises, it’s vital to choose weights that you can handle and to do them with proper technique. To appear cool, most people lift extremely heavy weights, yet they do not improve their muscles. Intervals of rest between sets are another important factor to which few people pay attention. Between sets, some players start daydreaming and take a 5-minute or longer break. There should be no more than 1 minute of rest between sets. If you are not focused, no whole-body training strategy will help you gain muscle.

When you go to the gym, it’s just for the purpose of working out and training – no chatting, no telephones, and no music. Keep your focus on the task at hand. This all-over-the-body workout is really effective.

Doing Full body exercises

Reps and sets are used in many muscle-strengthening exercises. A rep, which stands for repetition, is the total motion of a single exercise. A set consists of a certain number of reps.

A pushup rep, for example, consists of having the arms extended, lowering the chest to the floor, and then raising the body back to the original position. A set may consist of 10–20 pushup reps, or as many as a person can manage.

In a single workout, each person will be able to perform a different number of reps and sets of an exercise. As a general rule, a person should perform as many reps as possible, rest for a few minutes, and then repeat this set.

The Best Full-Body Workout Routine for Beginners

Day 1: Full-body workout

  1. Warmup: Do 5–10 minutes warmup exercise like full body stretching routine
  2. Core: Standing march
  3. Chest: perform Stability chest dumbbell press for chest muscles building.
  4. Back: stretching back muscles with Seated cable row
  5. Shoulders: perform shoulder press with dumbell with arnold press workout 
  6. Legs: perform a squat workout with weight Ball.
  7. Triceps:  hit that triceps muscles with Single-leg triceps pushdown
  8. Biceps: Single-leg dumbbell curl
  9. Cooldown:  5–10 minutes take rest.

Day 2 – rest day

During rest days you muscles will start reparing itself.

Day 3: Full-body workout

  1. Warmup: Do 5–10 minutes warmup exercise like full body stretching routine
  2. Core: perform Plank for building abs
  3. Back: Stability ball dumbbell row
  4. Chest: Push-up – normal body weight exercies.
  5. Shoulders: arnold press & dumbell front raise.
  6. Legs: Walking lunge
  7. Biceps: Single-leg biceps cable curl
  8. Triceps: Stability ball triceps extension
  9. Cooldown: 5–10 minutes

Day 4 : rest day

Day 5: repeat day 1 workout for whole body exercise

 

Five Amazing Benefits of Using Powerlifting Wrist Wraps

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powerlifting wrist wraps
powerlifting wrist wraps

Wrists are a delicate system of small bones, ligaments, and tendons.. It’s a sophisticated joint that comes under immense pressure during strenuous exercises like weightlifting in general and powerlifting in particular. 

There is a lot of internal ability to turn, twist and bend in our wrists, but there is a limit. There is a limit to the wrist’s ability to lift, endure and withstand acute twisting. When that limit is crossed and happens in powerlifting, you can have sprains, inflammation, and joint dislocation. 

Wrist wraps strengthen the wrists with their external support mechanism. They keep the joint in a neutral position by applying ample pressure through their stiff stretch, making lifting safer, and much more convenient.

If you are a powerlifter or you plan to become on, this is one accessory you must have in your gear. Strong wrists will help build strong arms and you need them to lift massive weights during intense competitions. And strong arms look awesome too! So a pair of wrist wraps is necessary for you. 

Never a waste of money. Rather, they are the best bang for your bucks. 

What are Wrist Wraps

what are wrist wraps
what are wrist wraps

Wrist wraps are simple accessories for athletes in general and powerlifters in particular. Wrist wraps are bands made from elastic fabric; usually, Velcro and come in different lengths. The elasticity or stretching ability of the wraps is not always the same. There are stiff and loose bands: you can buy the one that suits your particular needs. 

The different lengths of the bands allow users to customise their wrist wraps according to the need of the workout. They usually come with a thumb loop for extra support and compact fitting. They are great for a firm fitting around the wrist.

The wrist wraps also come in various widths. As a serious lifter, you will have to put in a great amount of thought and consideration when buying a simple, yet useful accessory like a wrist wrap. 

Efficacy of Wrist Wraps for Powerlifting

Efficacy of Wrist Wraps for Powerlifting
Efficacy of Wrist Wraps for Powerlifting

Powerlifting is hardcore: it’s all about power, strength, and endurance. It is not a child’s play or a beginner’s shot: powerlifting asks for extreme and long-term strength training. Only after a good period of fitness training can you get in the shape to pull through powerlifting moves swiftly. 

Powerlifting, as the name suggests, is all about heavyweight lifting. It includes just three lifting maneuvers- bench press, back squats, and deadlifts. Anyone who has even the slightest idea of lifting will know that these moves are dead- difficult. They put immense pressure on the entire upper body (they are compound exercises), but the wrists get the worst hit. 

Powerlifting is essentially different from CrossFit or Olympic lifting, where you need quite a lot of wrist extension to pull the moves. Powerlifting is about lifting to your limits. It’s about testing your strength and endurance limits. No wrist maneuvering is involved; you need the wrist to be able to support the massive load in your hands.  

Now the wrist joint is a very flexible yet very sophisticated joint in its structure and the ability to twist and endure. It’s a delicate bond of interdependent bones and ligaments, which can do a marvelous job while lifting heavy weights as long as the joint is stable and upright in position. 

Powerlifting will definitely be breaking some comfort boundaries, and that’s why you will need extra support with wrist wraps. Wrist injuries can happen when your wrists come under massive pressure of the barbells. These protective wraps help by maintaining an upright position of the delicate wrist joint. 

Most lifters use wrist wraps during bench press, but they are quite amazing in squats too. They make lifting easier and safer. Back squats will put immense pressure on your wrists: wrists are indeed relieved when the barbell rests on your shoulders, but to and from that point, your wrists are under attack. Wraps help keep the joints in their right place and hedge against dislocation hazards. 

Benefits of Wrist Wraps

Benefits of Wrist Wraps
Benefits of Wrist Wraps

Wrist wraps are not worn to show off one more fancy accessory in your gym gear: they are the most-needed items while taking a dead shot at weightlifting. 

Provides Joint Stability

Joint stability is very important when it comes to powerlifting. This weight lifting style knows no boundaries: you lift as much as possible. There are many accessories to help weightlifters during this extreme exercise, and wrist wraps are probably the simplest and most efficient. 

The stress on your wrists during powerlifting is understandable; you would not want the joint limping or cocking backward under pressure. The slightest twisting or anything going beyond the upright posture can wreak havoc in the system of bones and ligaments in the wrist joint and the joining muscles. 

Wrist wraps go around the wrists providing firm external support to withstand the pressure of powerlifting. The bones, ligaments, and tendons are supported to remain neutral, which is a huge favor for a powerlifter.

Pushes You to Go Beyond Your Fatigue Limits

Powerlifters have to increase endurance levels constantly. They need to push themselves beyond their comfort zones frequently. Lifting huge weights and doing reps can fatigue muscles all over the body. Smaller muscles ( wrists and forearms) will fatigue sooner than larger muscles. 

The wrists (small muscle) connect the weight to the forearms muscles and other muscles in the body. If your wrists are supported and upright, they will likely fatigue later, and so will the other muscles in the body. 

Allows Quicker Return Post-Injury

Doctors frequently prescribe wrist wraps after wrist injuries. The reason lies in the supporting system of the wraps. The external support helps keep the joint in a neutral position, and firm stretch helps prevent acute twisting of the joint. These features, along with the reduced blood flow, make for a swift recovery. 

  • Forces You to Grip More Weight 

The tight wrist wraps automatically help you clench harder on the bars. As the wraps press upon your wrists, your fingers will automatically bend in a closing-in fashion. When the hands are resting on the bar, you will be forced to grip under wraps’ pressure. 

  • Alters The Feeling of the Weight

Stronger muscles help make the weight feel lighter. This is because of the different signals sent to the nervous system. Wrist wraps tighten the muscles in your hands and wrists: the messages read by the brain are that of lighter weight. You feel the weight a little less than it looks, and that gives you immense confidence in lifting. 

You feel you can do it, and that motivates you. This makes wrist wraps an incredible gym aid despite their simple outlook and functions. 

How to Choose the Right Wrist Wraps for Powerlifting

Choosing powerlifting gear can be confusing at times: too many options and variety in quality can really make it hard to pick the best one out. Knowing the ‘whys’ and ‘whats’ will really help you along the way.

When choosing your wrist wrap for powerlifting, you need to make sure that it supports your wrist joint and muscles in the best way. Choosing the right material is also very important; you would not want to sweat and feel irritation while you are powerlifting. Wrist wraps are made from breathable material so you are not irritated by sweat building up under the wraps. Ergonomic design makes them fit around your wrists so naturally that you do not feel any difference. 

Choose the right band width too. The bandwidth allows comfort and maximum support for the joints. The firm pressure of the bands diverts stress from the joint to the muscles, which means your wrists are safe from injuries and sprains. However, if it’s too wide, it will cause a feeling of discomfort.

It would be best if you choose a brand that offers more than one band length so that you can pick a pair that suits your specific needs. Powerlifting will need a longer strap for a stern grip of the band around the wrist. It secures the joint, strengthens the grip, and allows the athlete to lift heavier than usual. You can use 18” wrap for maximum support. 

If you are powerlifting solely and need wrist wraps specifically for it, you will need a firm stretch for optimal support and stability. Do not choose light stretch/higher flexibility or an extra short band for powerlifting wraps. Firm stretch, strong fabric and sturdy stitching are must-haves for wrist wraps.

The easy hook and loop closure system makes the wraps comfortable and convenient. Also, look for wrist wraps with thumb loops because they are best suited for powerlifting moves. With loops, the wraps stay firmly in place, and there is no danger of slipping and related hazards. Wrist wraps should have sturdy loops though, because they can come off and get loose easily.

Conclusion

Wrist joint is amazing as far as flexibility and endurance are concerned, but they are quite fragile too. Acute extension and pressure on the joint will result in painful injuries. Powerlifting puts immense pressure on the joint as you try to reach your maximum weight lifting capacity. Wrist wraps divert pressure away from joints and stabilize your joints for improved endurance and lifting ability.

 Wrist wraps are essential for powerlifters as they offer much-needed support for your wrists. They keep the wrist safe from sprains and dislocations, support the joint and make lifting easier and safer. 

Reference 

Top 10 Fitness Bloggers to Follow

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TOP 10 Fitness Bloggers
TOP 10 Fitness Bloggers

The Gym Fitness Industry, is in full boom, In recent years. With more people looking to improve their health and wellness, it’s never been a better time to be a health and wellness blogger! In this post, we’ll reveal our list of the top 10 fitness bloggers in the industry who are crushing it when it comes to spreading their message.

What is Fitness?

People go to Gym to be physically fit and healthy. The term generally refers to aerobic exercise, such as running, cycling, and swimming, but may also refer to other types of physical activity.
Top 10 Fitness Bloggers:
1. Tone It Up
2. Girls Gone Strong
3. Jillian Michaels Website
4. Lean Healthy Happy
5. The Balanced Blonde
6. Bootyfit Babe
7. Brittney Tovar
8. Kayla Itsines Instagram
9. Ashley Kiser
10. Elena Beal

Benefits of Fitness

The Most important part in life is being fit and healthy, that can be acheived only with regular workout. A lot of those who are overweight or obese have been through a rigorous fitness routine. The benefits of being fit include the following:
· Improved sleep patterns
· Better moods
· Stronger immune system
· Greater mental clarity

How to Achieve your Goals in Fitness

One of the first questions a lot of people ask is, “How do I achieve my goals?” Firstly you need to set a daily fitness goal and keep following the plan will give a boost to your fitness journey towards your goals. You can set up long term or short-term goals depending on your life situation. Fitness experts recommend starting off with short-term goals because they are easier to accomplish in the beginning. For example, if you want to lose weight, create a goal of losing five pounds every week instead of trying to lose fifty pounds.

 

Tone It Up

tone it up
toneit up

Girls Gone Strong

girlsgonestrong
girlsgonestrong

Jillian Michaels Website

Jillian Michaels
Jillian Michaels

Bootyfit Babe

Bootyfit Babe
Bootyfit Babe

Kayla Itsines

Kayla Itsines
Kayla Itsines

Conclusion

No matter what your fitness goal is, there’s someone on this list who will be able to help you reach it. Whether you’re looking for fitness motivation or tips to improve your life, these bloggers are the experts that know what they’re talking about.

Get Rounded shaped shoulder with Arnold Press shoulder workout

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arnold shoulder press workout image
arnold shoulder press workout image

Having a Strong and powerful shoulder muscles will increate your upper body strength, you can perform body pushup and pull exercise easily without any hard try, but only thing is you must have you shoulder stronger.

If your muscle of your shoulder are fully active then from bench presses to pull up will be very easy for you compaired to person whose shoulder is week.

There for to make your shoulder strong Arnold Press it the most effective workout for you shoulder deltoids, making it a super effective training.

When ever you are asked to tell name of famous bodybuilder in the world, then the immediate name that pop up into your head is Arnold Schwarzenegger’s. learn more about arnold here

How to perform the arnold Press

It’s very important to learn the proper form of arnold shoulder press before starting, because arnold press does have some risk on your shoulder.

Arnold Shoulder Press workout is little complex as compaired with normal shoulder workout but once you master the basic of arnold press it will be easy enough to do it.

Here are few step to preform arnold Press

1. Put a Weight(dumbells): Just grap a pair of dumbells: Beginner weight suggested: 10 kg each dumbells.

2. Arnold Press Workout proper form: Hold Tight your core and legs, your arms should be the only thing that should be moved during the exercises.

3. Lefting the weight: Hold the dumbbells beside your ears, palms facing in and elbows at a 90-degree angle. Don’t worry about the form right away; instead, establish a comfortable posture for your wrists, shoulders, and elbows.

4. Push the weight up and Twist: Now you need to push the weight upwords, using your shoulder muscles and triceps muscles, push it up until your arm is fully straight enough. As you push weight up now you need to twist you wrist towords 180 degree. This full rotation helps to engage all three deltoid heads for maximum muscle recruitment.

5. Hold up for 1-count: Hold the weight upwards for a second, give tension you your shoulder muscles by holding the weight up.

6. bring it down and twist reverse: Now Bring the weight down back it start position, now as you bring it back twist your wrist in reverse position(opposite direction).

7. Complete 10 to 15 reps(if weight is 10 kg) or more reps if possible –  with 3 sets of arnold workout.

 

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