Fitness Mania

The plank is one of the most common fitness exercises, especially for those who practice bodybuilding and is included in almost all workout routines. It is an extremely useful exercise because it activates several muscle groups such as abdominals, back, lower back, chest, legs, and hips. Additionally, it strengthens the core, improves posture and stability, reduces the risk of injury, and increases metabolism. Although you may believe that you know everything about this skill, there may be some curiosities that could surprise you. Here are four things you may not know about the plank:   It is a perfect isometric exercise. Planks are part of the so-called isometric exercises, which means that movements are executed by maintaining the same position for several minutes or seconds. These exercises are performed using one's own body weight and are very effective for building strength and endurance rather than muscle mass. Like all isometric exercises, the plank involves long contraction...

Often those who train in the gym focus on strength and forget a very important part: cardio training. We would like to emphasize that this type of workout should never be missing from a training schedule and is truly important for various disciplines.   Now you will understand why:   WHAT IS CARDIO TRAINING Cardio training - or cardiovascular training - is achieved by engaging in physical activities that increase heart rate, for more or less extended periods of time.   Needless to say, many different workouts, in terms of type and intensity, can fall into this category. In general, they can be distinguished between:   LISS - Low Intensity Steady State - Cardio training with low impact, an activity that moderately increases heart rate and is prolonged over time (from a minimum of 20 seconds to a maximum of 60 seconds).   An example of this type of activity is the classic walk or light jog.   This type of cardio training is parti...

There exist numerous types of squats, but there is one particular exercise that can work your glutes, abdominals, and arms all at once: the dumbbell thruster.   Strength training - with weights or one's own body weight - is one of the most effective alternatives, not only to tone and increase muscle mass, but also to achieve long-term benefits, such as preventing physiological aging of the body and even osteoporosis problems.   Therefore, in addition to the list of benefits of traditional squats - which work the glutes, legs, and abdominals - it is possible to add more if dumbbells are introduced into the equation.   There are many ways to do this, but the simplest and most effective is the dumbbell thruster.   BENEFITS OF THE DUMBBELL THRUSTER The dumbbell thruster is one of the best available options for working the entire body. With weights on the shoulders or the bar in front of the body, the legs work when performing the squat, the arms - espec...

When it comes to training the pectoral muscles, there are an immense amount of exercise variations to perform in the gym, some strange and some wonderful. We have compiled the best ones in this article, to assist you in maximizing the benefits of your workouts, through understanding the benefits of the various exercises and the muscles they target.   The pectoralis major is one of the largest muscle groups in the body, and its application is transferable in many movements, both in the gym and in everyday life, making optimal pectoral training fundamental for increasing strength and endurance.   BENEFITS OF PECTORAL MUSCLE TRAINING For some, it is merely aesthetic, but training the pectoral muscles can bring many benefits. Therefore, it is even more important that your program includes the most effective chest exercises.   In summary, the benefits can be summarized as:   Improved posture Increased strength Greater stabilization of the shoulder jo...

Having larger muscles in the back always has a pleasing effect: if you wear a sweater, a sweatshirt, or a jacket, they are visible and create a broader and more harmonious silhouette.   Moreover, when it comes to lifting heavy weights, having a large back is of great help: you will have a wider base from which to start for the bench press, a larger surface to support the barbell during back squats, and a greater mass that will help you avoid bending of the spinal column (which can lead to strains of the dorsal muscles) during deadlifting.   If you think you know everything about building a strong and toned back, we're sorry, but you're wrong! Even if you have learned the basics, there are many things that can hinder your progress if you don't pay proper attention.   To achieve this fitness goal, we will discuss in this article five fundamental exercises for back development, as well as some tips to make sure you execute them correctly.   1- PULL UP/ C...