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Full Body Workouts To Make You Strong After Weight Loss

Full Body Workouts To Make You Strong After Weight Loss

Controlling weight can be challenging especially when you are keen to maintain a healthy, strong body without getting slim. By getting slim means getting skinny, in other words. A healthy, strong body requires muscles, and that requires some serious workouts. The following selective exercises are full body workouts that will cut down on the excess weight and body fat, trimming your body into your desire result. More importantly, all the workouts are suitable for all sexes.

If you want to know more about weight loss, you can’t miss the following article that provides all useful tips you need:

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Weight Loss Plan And Program: Create Your Own One

1. Every beginner’s favorite: Push-ups

Push-ups are one of the basic full body workouts that are introduced to everybody, regardless of their age.  When doing push-ups, the muscles from the chest, triceps and core are used. After completing one push-up, it is believed that a person elevates 60 percent of their body weight. There are many forms of push-ups, labelling on the different stages on a person’s ability. Below is based for a beginner.

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pushups
    via Pinterest

    Steps:

    • Position yourself face down on the floor, with both your hands 36 inches apart from the body. Lift your torso up levelling at your arms length.
    • Now push yourself towards the floor, with your chest almost touching it. Inhale while doing this.
    • Lift yourself up back to the normal position. Exhale out while doing this.
    • Take small intervals during each push-up, and continue as long as you can do.

    2. Lunges for the muscles

    Another old-school exercise, lunges work on the quadriceps, on the gluteus muscles, and the hamstrings. Lunges will help in shaping, strengthening and building various muscle groups altogether. A simple method of lunge is easily achievable for any beginner, however, if one wants a challenge, they can try with dumbbells or kettlebells held in each hand. The image below shows different types of lunges:

    lunges
      via Pinterest

      3. Squats: Another easy full body workouts

      Here is another basic exercise that will help to shape the gluteus muscles, hamstrings and the hips. Beginners can only focus on the lower parts of the body till they are used to the exercise. If one wants to focus on the upper part of the body, they can try using weights while doing squats. The picture will provide an elaborate plans on how to achieve squats for a beginner.

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      squats
        via Pinterest

        4. Flatten out with a stability ball

        Besides dumbbell, a stability ball is a must for a full body workout. There are different forms of exercises that one can do with a stability ball. This following exercise shows you how to work on your muscles, flatten the stomach, and stabilize the spine.

        rollout
          via Pinterest

          Steps:

          • Place a mat on the floor and kneel on it facing the stability ball.
          • Grasp both your hands and put the forearms on top of the ball.
          • At a slow pace, keeping your back straight, lean forward and roll out the ball in front of you. Make sure your forearms stretch as far as possible.
          • Slowly pull back to the original position. Repeat.

          5. Straight arm pullover with dumbbell

          Advantage of this workout is that it will help build the chest muscle.

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          pullover
            via Pinterest

            Steps:

            • Lie flat on a bench, stretch your arms holding the dumbbell with both your hands above your chest. Your feet should be on the floor.
            • Very gradually move your hands behind your head, make sure they are parallel to the floor. Halt for few seconds. Pull back your hands back to the position. Repeat.

            6. The supine bridge

            Supine bridge is an essential exercise if you want to build your muscles, and stabilize your abdominal wall and the spine.

            supine up
              via Pinterest

              Steps:

              • Place a mat and lie down on your back. Place your feet flat on the mat and bend your knees. Spread your arms beside you, facing the palm up, in 45 degree angles.
              • Raise your hips up, forming a straight line through your shoulders, hips and knees. Stay in that position for few seconds.
              • Lower your hips and come down slowly. Do this as long as you can.

              7. Toe tap crunch

              This exercise is perfect for the stomach. The entire stomach muscles are build due to this exercise.

              toe tap
                via Pinterest

                Steps:

                • On a mat, lie flat on your back and bend your knees. Put both hands behind your head while placing the right foot in front of your left knee.
                • Very carefully, lift your head and shoulders up while bringing your knees to your chest.
                • Slowly lower your head and shoulders first and then lower your left foot.
                • Do the same with your left foot. Take short rest in between the steps.

                8. Dumbbell kickbacks for your triceps

                Since this exercise is all about the triceps, the lower back of your arms will be benefited only. You can do this exercise in your gym or at home. All you need are a chair (if at home) or your exercise bench (if at the gym).

                tricep kickback
                  via Pinterest

                  Steps:

                  • Take a dumbbell in your right hand and place your left leg on the chair.
                  • Recline forward, supporting your weight on your left leg.
                  • Bend the right elbow and move the dumbbell at your side.
                  • This is the tricky part: without moving the elbow, straighten your right arm and push it backward.
                  • Move your arm back to where your dumbbell was by your side.
                  • Switch the dumbbell to your left hand and repeat it with your right leg.

                  Those who will be trying these exercises for the first time, make sure you take plenty of rests in between your each step. After completing, you may face body aches which are absolutely normal. Drink plenty of water and take warm showers after exercises. If need be give a day break. This uncomfortable is temporary. Once you get used to the exercises, it will be easier on you. One of the benefits of these full body workouts is that your body will be toned down without making you look thin, yet, your body fats will be eliminated.

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                  Published on March 8, 2019

                  How Adding Flow Yoga to Your Workout Routine Boosts Your Gains

                  How Adding Flow Yoga to Your Workout Routine Boosts Your Gains

                  When we fall into a workout routine, our moves become automatic, and the body quickly adapts. This is called muscle memory.[1] While teaching your body how to properly execute squats, push-ups, or crunches is a benefit, overly relying on these moves to consistently grow gains won’t yield the kind of results you want. That’s because the muscles work in the same way every time.

                  Simply put, they’re not being “surprised,” so they get lazy.

                  Supplementing your routine with flow yoga is one way of surprising your muscles, especially if you are new to the yoga practice and have never tried the postures. It’s like taking a new road home when you drive, deviating from your usual route. Science has found that by doing so, you’re creating new neuropathways in your brain.[2] The same is done in your muscles when you try a new routine.

                  How is this done? Let’s dive right into it.

                  How Flow Yoga Boost Your Gains in Your Workout Routine

                  Think about your current workouts:

                  If you lift weights, you rely on external tools to engage your various muscle groups. Over time, your shoulders, legs, or biceps will come to expect the weighted plates or dumbbells, in the repetitive sequences that you remember.

                  In flow yoga, we use the body as the weight. Add gravity and hundreds of different postures and combinations, and you have a workout that uses the same muscle groups, but in many different ways.

                  A pose such as plank is a full-body workout, with every muscle engaged to keep the body in one long line. While it’s a stationary pose, it requires muscle control and activation, with no room for passivity.

                    A Flow sequence, on the other hand, requires your muscle to switch from one pose to another swiftly, providing you with a more balanced and wholesome use of your major muscle groups.

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                    Not only do these poses and routines re-energize the body in a refreshing way, they also allow you to learn something new, which is powerful for the mind.

                    Bottom line? Complementing your exercise regimen with flow yoga is like hitting the shuffle button on your workouts, using your muscles in ways that “surprise” them, which in turn boost their growth and performance.

                    Energizing Flow Yoga with Added Cardio

                    Flow yoga is also known as “Vinyasa.”[3] In Sanskrit – the sacred language of the practice and its Indian roots – Vinyasa is roughly translated to “one breath, one movement.”

                    This guideline, first and foremost, enhances your breathing, and teaches you how to go from our typical shallow, chest-only breathing, to a more deeper, belly-chest breath that uses the entire lung system.

                    Not only is this beneficial for a myriad of healthcare reasons (combat allergies, eliminate toxins, reduce stress, ease anxiety), it also greatly impacts our muscles,[4] and therefore our workout.

                    Flooding your muscles with rich oxygen will only keep them healthy, while the cardio benefit will get you warmed up to take on the more challenging postures in a flow yoga class. This prevents injuries and cramping.

                    The best example of energizing cardio in flow yoga is the Sun Salutation sequence. Each pose is completed on an inhale or an exhale, until the sequence is finished. One full sequence may be repeated several times, encouraging you to take fuller and deeper breaths. The cycles warm up and loosen the body and prepare the muscles for stationary poses that are held longer.

                    Here’s how to do a Sun Salutation Flow:

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                    Due to the Sun Salutations, the muscles are not thrown into a challenging workout, but rather primed and prepared with energizing breath.

                    Why is this important, you ask? Because happy muscles are warmed-up muscles.

                    The Best Thing About Flow Yoga

                    The best thing about practicing flow yoga? You’re building strength and flexibility.

                    Strength and flexibility are like the Mecca of a wholesome workout routine. Before we get into why this is important, let’s break these two down individually to see how they stand up on their own:

                    Meet Strong Stan

                    Strong Stan is at the gym, doing bicep curls with massive dumbbells. His muscles have peaked in size, and he proudly displays them.

                    While he loves to lift weights, Strong Stan often skips stretching or warm-ups. He just doesn’t see how that could help him continue his muscle gains, so he jumps right into a heavy workout.

                    While it’s not evident to a passerby, Stan’s muscles are hurting. Without sufficient flexibility or deliberate stretching, Stan’s muscles are shortening and getting tighter. This eventually leads to joint injuries,[5] because un-stretched muscles have limited range of motion.

                    Big muscles are a sure indicator of strength, but here’s the kicker – choosing not to prioritize flexibility will keep them inherently at risk.

                    Meet Flexible Fiona

                    Flexible Fiona is in a flow yoga class, easing herself into a backbend.[6] She effortlessly gets into the pose, and “hangs” out there for a few breaths while the teacher cues the class.

                    Even though the teacher instructs the students to engage their glutes and be mindful that this is an active pose, Flexible Fiona opts otherwise, and relaxes into the posture by sacrificing the strength she ought to be building.

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                    To many in the class, Fiona’s execution of the backbend would be a success – maybe even something to envy. However, what Fiona doesn’t realize is that her excessive flexibility is actually a detriment to her joints.[7]

                    Flexibility has been defined as the “absolute range of motion” by Tony Gummerson, Martial Arts instructor. For people who are naturally flexible, that line of absolute range is often blurry and, in practice, overlooked.

                    It’s very easy for Fiona to go above and beyond her range of motion, since her flexibility parameters are much wider than what Strong Stan may experience in a similar pose.

                    Because she doesn’t feel the stretch in the same degree of motion as other students in class, Fiona has to push the envelope of her flexibility. This puts too much pressure on the joints that are already overworked, and it overstretches the muscles that are now prone to tearing.

                    Your goal is to create muscle and joint balance and wholeness.

                    What Strong Stan and Flexible Fiona have in common is that they’re both missing vital pieces of muscle awareness.

                    In Stan’s case, heavy and tight muscles crave flexibility. Without it, not only would Stan hit a plateau in his gains because of a sure injury, but he would miss out on having the lean and toned muscles that we all want to have.

                    In Fiona’s case, her overstretched muscles are not getting a workout at all. Rather, her excessive flexibility is resting on her joints, which leads to definite injury.

                    So what can you do? It’s quite simple.

                    You have to give your muscles the opposite of what they’re used to.

                    If you’re a Stan and hate stretching, focusing on your flexibility is key. You will lengthen your tight muscles, and you’ll create new muscle memory by practicing routines that are new to you and your muscle groups.

                    If you’re a Fiona and hate strengthening, focusing on this priority is vital. Your muscles are used to being passive as you stretch, so shaking up the usual and putting them to work will not only keep you injury-free, but that much closer to the muscle gains you’ve been looking for.

                    Fortunately, flow yoga is the whole package, and can be the one-stop-shop for both Stan and Fiona.

                      Final Thoughts

                      If you’re serious about using flow yoga to supplement your workout routine to boost gains, sign up for a class at your local gym or yoga studio. There are a number of styles of yoga to try, but as we’ve discussed in this article, the Vinyasa style is your best bet to complement a moderate exercise regimen.

                      Many studios offer beginner-style Vinyasa classes, where the instructor will explain the basics, and break down the sequences in a pace that is suitable for entry-level students. From here, the student can build upon their practice, and opt for more challenging, fast-paced classes, such as Power Flow or Ashtanga.

                      Working out is a lesson in teaching your muscles. The gains that we grow are the result of that experience, and it all comes down to conditioning our body in a way that is healthy, efficient, and balanced.

                      With a practice like flow yoga, we can offer supplemental training to our current regimen that will work our muscles in ways that are new, refreshing, and “surprising.” This method will keep our muscles toned and lean, as long as we prioritize the balance between strength and flexibility to ensure that we’re meeting both of these needs. Our muscle gains and body health depend on it.

                      More Resources About Yoga and Fitness

                      Featured photo credit: Edit Sztazics via unsplash.com

                      Reference

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