Category: fitness



SPORTING AT THE FITNES PLACE MAKES THE BODY BETTERIf you feel bored and less motivated when exercising alone, you can go to the gym to work around this. Exercising at the fitness center can be more focused with guidance from experienced instructors and the use of the right tools. A fitness center is a fitness center where there are sports equipment used to help improve fitness and build muscle. Joining a gym member can be the first step to start exercising regularly and living a healthy lifestyle.

Sports Facilities at the Gym.

Gyms have a monthly or annual membership fee. The fees charged may vary, depending on the number of classes and facilities obtained. Generally, fitness centers have the following facilities:

Weight lifting area.

This room is usually equipped with weight lifting equipment, such as dumbbells and kettlebells. The room in this fitness center is also surrounded by mirrors to ensure you perform sports movements and posture correctly.

Area to train body strength.

In this area there are various kinds of tools that can be used to train the body’s muscle strength, for example a chest press to train the chest muscles, a shoulder press to train the shoulder muscles, and a leg press to train the thigh and buttocks muscles.

Cardio exercise area.

The area for cardio exercise is equipped with sports facilities or equipment to train the heart organ, such as a treadmill, stationary bike, and stair stepper. There are times when this room is also equipped with audio-visual media to entertain and encourage people who are exercising

Another sports area.

Gyms also usually provide special exercise classes, such as aerobics, dance classes such as zumba or salsa, yoga, and pilates

Other facilities.

Some gyms also offer sauna facilities to swimming pools. There is usually a room for showering and changing clothes, as well as lockers for storing personal items. In almost all gyms, personal trainer services are provided to guide their members to exercise. Members of the gym can exercise together with the guidance of a fitness instructor.

Read More
Best Fitness Tracker Recommendations

Best Fitness Tracker Recommendations

Best Fitness Tracker Recommendations – Many people are currently making changes in their lives such as trying to make themselves have an ideal body. The ideal body is definitely what everyone wants, not only getting a good body but also getting health on his body. A fitness tracker is basically a smartwatch that can track the fitness activity or health of its user.

This sophisticated device comes in various forms, ranging from those that look like watches in general, to those that look like bracelets with a simpler appearance.

1. Fitbit Charge 4

Fitbit Charge 4 is the best and most recommended fitness tracker to buy right now. Through the Charge 4, Fitbit fixes all the issues from the Charge 3 while maintaining the same price point. It comes with built-in GPS and also Fitbit Pay support.

The Charge 4 has a simple yet beautiful design, alongside great battery life, fantastic sleep tracking features and an accurate heart rate sensor. The only reason not to buy this is if you want a fitness tracker with a more smartwatch look.

2. Garmin Vivoactive 4

Garmin Vivoactive 4 is a fitness tracker with the best smartwatch shape for Android users. Everything you love about the Vivoactive 3 and 3 Music is on this smartwatch, along with 3.5GB of storage for storing songs from Spotify, Deezer and iHeartRadio.

It supports Garmin Pay, comes with accurate health tracking features and a screen that can still be seen outdoors. In short, the Vivoactive 4 is a solid upgrade from the Vivoactive 3 and a great option for those interested in a feature-rich mid-range smartwatch.

Also Read : Must Bring Fitness Equipment

3. Apple Watch Series 6

If the Garmin Vivoactive 4 is suitable for Android users, then the Apple Watch Series 6 is suitable for users of Apple devices such as the iPhone. This smartwatch that can also double as a fitness tracker has a premium design along with a beautiful screen that supports always-on display.

The heart rate monitor feature that is carried is unbeatable when compared to other smartwatches, and its GPS performance is fairly solid. What this smartwatch lacks may be the standard sleep tracking feature, but that can be overcome with third-party apps.

4. Fitbit Sense

Fitbit Sense has everything you need for a smartwatch or fitness tracker. Some of them include an accurate heart rate monitor with the latest PurePulse 2.0 sensor, a built-in GPS that is no less accurate, Fitbit’s signature sleep tracking features are detailed and a better design than its predecessor.

It is also equipped with new EDA and SpO2 sensors but unfortunately not implemented properly. The Sense can last up to 6 days on a single charge and is perfect for Fitbit fans who want a more premium device.

5. Xiaomi Mi Band 6

Xiaomi Mi Band 6 is very popular because of its good quality and relatively affordable price. In terms of accuracy and fitness features, this fitness tracker is not inferior to others that have an expensive price tag.

Mi Band 6 tracks everything a typical fitness tracker tracks like heart rate, steps and sleep, has a colorful display and has a battery life of up to 2 weeks. Unfortunately, because of the low price, the Mi Band 6 doesn’t have NFC. In addition, the voice assistant feature is also limited to the Chinese market only.…

Read More
Must Bring Fitness Equipment

Must Bring Fitness Equipment

Must Bring Fitness Equipment – On the sidelines of the available time, some people spend time exercising and even doing fitness. However, when it comes to fitness, there are a few things you should pay attention to. Especially the equipment you have to bring. When going to fitness, there are some equipment that must be brought by men. Like the following five pieces of equipment. There anything? Listen and read to the end.

1. Sports bag
This one item is very important to carry when working out. This bag will hold all your belongings. You should not just choose a sports bag. Make sure the gym bag you have is easy to clean, durable, and has enough space to accommodate all your workout essentials.

There are so many choices of sports bags that have good quality at affordable prices. So, don’t randomly choose a sports bag, okay?

2. Drink bottle
A drinking bottle is one of the important items that need to be carried next. When you are in fitness, you will lose a lot of fluids and sweat. Carrying a water bottle helps you avoid dehydration, both during fitness and after cooling down.

Not only that, bringing your own drinking bottle is more practical and hygienic than looking for a place that sells drinking water. You will also save more.

3. Towel
Towels are very useful for wiping sweat on the face and body during exercise. In addition, these towels can also be used to clean other items.

Therefore, small or large towels are a must-have item, don’t forget them! Don’t even borrow it, during this pandemic, it’s dangerous!

Also Read : Sports Tips to Shrink Waist

4. Change of clothes
When fitness, you should bring a change of clothes. When starting a sport, wear clothes that are designed to support the activity. Make sure that your clothes, such as T-shirts, gym shorts, socks, and your underwear are made of light and comfortable material when you are exercising.

When you’re done, you can change into dry clothes that don’t mix with sweat. So you are more comfortable when you have to do other activities afterwards.

5. Rubber Flip Flops
Flip flops, or rubber flip flops are also important equipment that must be in your gym bag. Flip flops are needed when you are going to clean yourself in the bathroom. Public baths harbor a lot of disease-causing bacteria. If you shower without proper footwear, you can risk getting fungal infections of the skin.

6. Plastic Bag
You don’t want your gym bag to become damp and smelly because you carelessly store clothes that are wet with sweat? Always carry a plastic bag to separate your dirty clothes.…

Read More
Food To Shape Body Muscles

Food To Shape Body Muscles

Food To Shape Body Muscles – There are many ways that can be done to build body muscles. In addition to exercising and training muscles with weight training, food intake is also an important part of muscle building. Although there are some that are relatively expensive, these food sources used to help build muscle are in fact not always expensive. Certain food sources are very easy to find, cheap, and even become daily meals.

Activities to build muscle are not only interested in men. Some women also want to build certain body muscles and look firmer. Weight training is one way to help build muscle. In addition, Dan Go, personal trainer and nutritionist, as released by Livestrong, also suggests the intake of foods that can help build muscle. Sources of protein are important in building and repairing muscle tissue. However, the role of carbohydrates also takes part in this formation considering that carbohydrates are the fuel in the process. Here are foods that can build muscle in the body:

1. Beef
The contribution of beef to muscle building was clinically proven by medical researchers at the University of Texas in 2007. T Brock Symons and associates confirmed that muscle protein synthesis increased 51 percent after subjects included in the study consumed about 120 grams of lean beef. In addition, choose grass-fed beef only. This beef is rich in omega-3 fatty acids, higher in unsaturated fatty acids, and dense in vitamins A and E.

2. Buffalo or deer meat
In addition to beef, also use buffalo meat and venison, if possible. Both types of meat are dense sources of protein, B vitamins, iron, phosphorus, selenium, zinc, and copper.

3. Turkey
Although the price is relatively expensive, turkey meat is one of the muscle-building foods with a source of protein and 11 vitamins and minerals. Turkey meat also contains selenium which helps reduce the risk of certain cancers.

4. Eggs
Whole eggs provide good protein. One egg contains 6-8 grams of protein. An egg is also rich in vitamins, zinc, iron and calcium, making it one of the most complete muscle-building foods you can eat.

5. Chicken breast
Every 100 grams of chicken breast contains 30 grams of protein with minimal fat. Chicken breast meat is a source of animal protein that is not too expensive, easy to cook, and can be served with a variety of dishes. To be sure, chicken meat can help build muscle.

6. Fish oil
Fish oil has an anti-inflammatory (anti-inflammatory) effect that helps the body recover more quickly after vigorous exercise. Fish oil also helps speed up the body’s metabolism. Not only used to build muscle, fish oil can also help reduce excess fat.

7. Salmon
Salmon is a potent source of protein which also contains good omega-3 acids. Both of these ingredients will help build muscle, and studies show, it will help boost metabolism for faster results.

Also Read : Simple Exercises to Strengthen Arms

8. Chocolate milk
Chocolate milk, which is generally favored by children, apparently can help build more muscle. A study published in the International Journal of Sports Nutrition and Exercise Metabolism showed that chocolate milk was just as effective in boosting the positive benefits of exercise and also slowing thirst.

9. Cheese
According to the Mayo Clinic, cheese can substitute for meat as a source of protein. About 30 grams of low-fat cheese contributes 7 grams of muscle-building protein, as does cottage cheese. One cup of cottage cheese contains 28 grams of protein which can help build fat. Not only that, snacks made from cottage cheese are classified as slow-digesting proteins, so they can withstand hunger longer.

10. Whey protein
Included in the protein that the body absorbs quickly. This protein is the best meal after exercise. Contains amino acids that are essential for building and maintaining muscle. The best part about this whey protein is its high biological value. This biological value is a measure of the efficiency with which the protein can be absorbed and used by the body for tissue development. Food sources of animal protein should also be strengthened with other healthy nutrients, such as vegetable protein, carbohydrates, and vitamins and minerals.…

Read More
Simple Exercises to Strengthen Arms

Simple Exercises to Strengthen Arms

Simple Exercises to Strengthen Arms – Getting strong arms is not necessary with complicated exercises. Simple but regular exercise can actually make the arm muscles become more powerful.

Professor of medicine from New York University, Marilyn Moffat provides some simple exercises that do not require many tools to increase arm muscle strength. Launching The Independent, according to Moffat who is also the author of Age Defying Fitness, these exercises can be done individually. However, to get better results, these exercises can be combined. Repeat each of these exercises until you get the desired arm strength.

1. Plank

A simple plank exercise can activate the arm muscles. Planks are simpler than push ups. This exercise can be done by placing your forearms and elbows on the mat. Then lift your hips with your arms and heels as support. Keep your body straight like a plank. As your hips lift, contract your abdominal muscles. Hold this position for up to 30-60 seconds. Do it 6-8 times. If you are good at this simple plank, you can increase the exercise by lifting one leg.

2. Plank sideways

This type of exercise supports the body with one arm. One of the lower arms and legs supports the body.

3. Push up chair

Take a chair, position it near the wall for safety. Place your hands on the chair and then position your body as if you were going to do a push up. Do this exercise 8-12 times.

4. The opposite of chair push ups

This exercise is a modification of the chair push up. Moffat says he prefers doing this modification exercise. Other types of push ups can also be done standing up against the wall.

5. Feet on chair

Still using the chair, but this time it’s not the arms on the chair but the legs.
put your feet on the chair while the body as if doing push ups down.

Also Read : Explanation of Sportsbook Betting Game Experts

6. Reverse Plank

This type of plank makes the body position diagonally with the head. This exercise makes the triceps work actively.

7. Burpees

Moffat suggested that in order to maximize the arm, jumping on the burpee did not need to be done. However, focus on the movement of the feet towards the hands.

8. Twist the arm

This exercise is quite easy by simply spreading your arms and rotating them clockwise and anticlockwise. Change the spin when the arm is tired.…

Read More
Effective Movement Forms the Arm Muscles

Effective Movement Forms the Arm Muscles

Effective Movement Forms the Arm Muscles – For many people to build their arm muscles they have to use gym tools, even though in fact there are several movements that can build up their arm muscles without gym tools.

Having strong and muscular arms is the desire of many people. With large arm muscles, the body does look more athletic.

Not only that, strong arm muscles also make it easier for you to carry out daily activities, such as carrying children, lifting gallons of water, or pushing heavy objects.

1. Side plank with arm extension

This arm movement focuses more on the oblique, shoulders, arms and legs.

How to do it:

Try lying on your right side with your left foot on your right
Push your forearms to the floor for balance while doing the side planks
Keep your right arm straight and hold your body parallel, especially when your arms move from top to side (try not to get your arms over your shoulder)
Always keep your body straight between your head, neck and legs and do 3 reps of this movement (1 set = 10 reps) for each arm.

2. Triceps dip

You can do a triceps dip on a sofa, chair, or a stable surface that is higher than where you are standing. To do this is not too difficult, but make no mistake, this movement can make your sweat pour out, you know. Focusing on triceps, here are the triceps dip movements you can do:

Place your hands shoulder width apart on a chair or surface that is higher than the body
Bring your legs forward slightly so that they are almost straight but don’t lock your knees
Lower your body slowly, then lift your body up again
Concentrate on pulling the triceps down and lifting
Do this movement 3 sets (1 set = 12 reps)

3. Decline push-ups

The muscles targeted by decline push-ups are the triceps, deltoids, abs, and chest.

How to do it:

Start in a plank position with your legs straight to a higher surface (such as a chair, ladder, or a pilates ball).
Bend your elbows and lower your chest slowly to the floor
Push up with your palms until your arms are straight and return to the starting position
Do 3 sets (1 set = 10 reps)

Also Read:Reasons Guys Should Be Fitness

4. Plank tap

The areas of the arms targeted for the plank tap are the glutes, triceps, deltoids, abs, and lats.

How to do it:

Start with a plank motion by placing your hands and feet on the floor shoulder width apart
Keep your core and glutes calm, then raise your right hand to your left shoulder and vice versa. This movement counts for one rep
Perform plank tap 3 sets (1 set = 15-20 reps)

5. Push-ups

Push-ups are useful for building upper body strength. With this movement, you can train your triceps, shoulders and chest. When done the right way, push-ups can also strengthen your lower back and abdominal muscles.

How to do it:

Starting in a plank position and holding your stomach, rest your wrists on the floor just below your shoulders and let your neck relax
Slowly lower your body down with your hands until your elbows form a 90 degree angle
Keep your body straight and push back up to the plank position (counts 1 rep)
Do this movement 3 sets (1 set = 10-20 reps)…

Read More
Reasons Guys Should Be Fitness

Reasons Guys Should Be Fitness

Reasons Guys Should Be Fitness – Fitness is one sport that has many enthusiasts, because this sport is more effective because it uses tools that can help you to exercise.

Fitness sports are usually defined as a type of exercise to train muscles to be strong and develop. Fitness can indeed be done by anyone, but usually it is more synonymous with men. Yep, guys generally want to have a muscular build to make them look more attractive, especially in the eyes of the opposite sex.

1. Healthy body

The first reason is of course you can guess. Yes, sports can certainly make the body healthy, including fitness. With fitness, your heart will be healthy, your blood circulation will run smoothly, your breathing will be trained, and so on. All of that will make you avoid various dangerous diseases.

2. Relieve stress

Not only physically, exercising can also nourish you mentally. When exercising, our bodies will produce endorphins, which are happy hormones that reduce stress. That’s the reason why we usually feel much more energized after exercising.

3. Make your muscles and stamina strong

Fitness in particular can be very beneficial for men because it can make your muscles and stamina strong. As a guy, of course you often have to do work that uses physical strength. If your muscles are strong, doing that won’t be a problem for you.

Apart from muscles, strong stamina is also important. With strong stamina, you can do work for a long time without feeling tired. If you just work for a while, you immediately get tired, of course you are also the one who is having a hard time? That’s why you need to train your stamina.

Also Read:Causes of The Buttocks Not Formed After Exercise

4. Can protect yourself and those you care about

With trained and strong muscles, you can also protect yourself and your loved ones. As a guy, of course you have to be able to do that. Especially if you become the head of the family later.

It would be better if you combine fitness with martial arts training. But without any special training, it’s likely that your physical strength will be sufficient to ward off bad guys’ attacks. Even by looking at your well-built and muscular body, it could be that the criminals have been rushed and don’t dare mess with you!

5. Train useful traits

Last but not least, it turns out that fitness can not only benefit you physically and mentally, but also good for practicing useful traits. For example discipline, because to be able to do fitness regularly, of course you have to have good discipline.

Hard work and an unyielding nature will be trained, because lifting heavy weights is certainly not an easy thing. And with fitness, you will also get used to the courage to accept challenges. As a prospective family head, you certainly agree that all of these traits are very important for you to have, right?…

Read More
Causes of The Buttocks Not Formed After Exercise

Causes of The Buttocks Not Formed After Exercise

Causes of The Buttocks Not Formed After Exercise – Having a good butt shape is a dream for many women, because with a good butt shape, women can be more self-confessed.

Which girl doesn’t want a toned butt? No wonder many are trying to get it with specific exercises to achieve the desired shape. Unfortunately, there are not a few that do not produce sweet results, even though it feels like you have been exercising to death.

So, so that your hard work is not in vain and gets the desired results, you need to know some of the reasons why your butt doesn’t form even though you have exercised.

1. Not doing squats properly

You are certainly no stranger to squat movements. This movement is one of the mainstays that experts recommend in shaping a beautiful butt.

Squats are one of the best exercises and provide a lot of benefits when done correctly. Unfortunately, there are still many people who do squats with the wrong posture, so that the benefits are not visible or are not optimal.

Not only that, if you continue to maintain the wrong posture, it will increase the risk of injury.

2. Sitting too long can also affect the shape of your buttocks

Without realizing it, the habit of sitting for a long time can also make your exercise to shape your butt in vain, you know.

The habit of sitting for long hours will put your weight on your buttocks. Well, this is what will change the shape of the buttocks to be less attractive, the habit of long sitting will also shorten and tighten the hip flexors. This can affect your ability to activate your glutes and core, even when you are not sitting.

3. Do not avoid sports that put weight on the muscles in the buttocks area

Butt muscles are very strong muscles, so it takes a much heavier load to train them, women often feel hesitant to do weightlifting.

They fear that lifting weights can make their muscles bigger. In fact, to train muscles like glutes, you have to train them maximally by adding weights and fewer reps.

Also Read:Light Exercise to Gain Weight

4. Do not forget to give your buttocks time to rest

When lifting heavy weights, the body needs time to repair all the micro tears that occur in the muscles. It usually takes about 36-48 hours. Therefore, if you want your current program to work, don’t train your glutes every day.

5. Do a variety of sports, don’t just focus on one movement

If you want to have a beautiful butt, don’t just focus on one movement. Doing the same movement every day will only waste a butt shaping program.

Why? Because in training to shape the buttocks, you also have to train all parts of the body. You can do resistance training like squats and lunges to work your hips at least three times a week. Then, every two times a week you can do cardio exercises that focus on training glute engagement such as going up and down stairs, climbing hills, or running.…

Read More


Recent Posts



BIGQQ ialah situs judi online yang sedia slot demo pragmatic yang bisa dimainkan oleh pecinta slot tanpa harus melakukan deposit terlebih dahulu untuk mengetahui rahasia dibalik mesin slot online.

Agen878 adalah situs slot gacor hari ini yang terpercaya serta merupakan daftar agen judi online deposit pulsa tanpa potongan dana terbaru pragmatic play yang sedia banyak game slot terbaik.