Workout
5 Home Gym Essentials To Build A Great Body
Introduction Home Gym Essentials
So far, 2020. was a hectic year, and it will undoubtedly be remembered in history primarily because of the COVID-19 pandemic. The virus took us all by surprise, and it hit many industries hard, including travel, airlines, but it also shook the fitness world. Gyms were always an oasis of health, but all of a sudden, they became unsafe, and in many countries, they are still closed. Even if they are open, exercising with masks and latex gloves is anything but pleasant. Because of all this, many people are turning to working out at home with Home Gym Essentials.
While you can do a lot with just your bodyweight, having some home gym essentials will make your workouts much better, helping you build a great body from the comfort (and safety) of your home. In this post, we will give you five pieces of equipment that will allow you to hit every muscle in your body but won't hit your budget too hard, so make sure you read it through.
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#1: A Pull-up Bar
Buying a pullup bar is an absolute must for any home workout. Without it, doing pullups and chinups is next to impossible. Sure, you can try doing them on a door or on a tree branch outside. But, considering that you can get a decent pullup bar for cheap and that it lasts a long time, it is one of the best fitness investments you can make.
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The most obvious thing you can do on a pullup bar is pullups and chin-ups. These exercises are hard and are one of the best ways to train your back, primarily lats. Having developed lats will give width to your frame. Besides lats, pullups, and especially chinups, hit your biceps and will help you build nice-looking hands. Also, you can do scapular retractions on a pullup bar, which will help your posture.
Besides pullups, you can use the bar to do hanging leg raises, one of the best exercises to target your lower abs, but it hits the full six-pack.
And of course, you can use the pullup bar for hanging and stretching. Hanging from a bar is one of the best things you can do for your shoulders, as it decompresses them. It also stretches your lats and is good for your spine. Hanging from a bar is something you should include into your routine, and if you install a bar in your doorway, you can do it every time you get in or out of your room.
#2: A Pair Of Adjustable Dumbbells
The most versatile exercise equipment you can buy is a pair of dumbbells. Even though you can technically do all the exercises with one dumbbell, it is not convenient, and a workout will take you twice as much time as you will have to switch sides all the time, so get a pair.
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A single pair of dumbbells will hit every single muscle in your body. Also, exercising with dumbbells enables you to do one side at a time, and will fix imbalances as the stronger side will never take over the load.
Also, getting a pair of adjustable dumbbells is very important unless you have the budget to buy a whole set of fixed-weight dumbbells. Adjustable ones will save you a lot of space, and will still allow you to perform the exercises with optimal weight. Yes, you won't be able to switch between exercises instantaneously like when working out at the gym, as you will have to readjust the dumbbell. But if you plan your workouts well, you can do more than one exercise with the same weight.
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#3: A Jump Rope a Home Gym Essentials
With a pullup bar and a pair of dumbbells, you can hit all of the muscle groups in your body, which will help you gain size and strength. However, one big thing will still be missing from your workout - cardio. Unfortunately, most cardio machines such as treadmills, stationary bikes and rowing machines are costly and take up a lot of space, requiring a dedicated exercise room. But, there is one piece of cardio equipment you can buy for cheap, and carry around with you anywhere you go - a jump rope.
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Rope skipping is an excellent form of cardio which will burn a tone of calories, helping you trim down fat. Also, it is very safe, especially if you jump with two legs. Because you are not jumping high, the impact on the ankles and knees is minimal, and you won't have any issues with a jump rope even if you are a bit overweight.
Also, jumping a rope helps your hand-eye coordination and is an enjoyable activity, especially because you can try different jump rope techniques and figures.
Furthermore, you can combine it with other types of bodyweight cardio such as burpees, to create intense HIIT sessions that re guaranteed to burn a lot of fat, helping you get shredded.
#4: An Adjustable Exercise Bench
Although you can perform most exercises on the floor, yoga mat, or your furniture, an adjustable gym bench will make your workouts more convenient. You will be able to exercise correctly and with proper form, which will reduce the injury risk, and also promote muscle building.
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If you can, buy an adjustable bench. This will allow you to do more exercise by changing the incline. Training muscles from multiple angles will trigger even more growth, and you will start noticing results in no time at all. A good adjustable bench will also allow you to decline, which will open new possibilities, especially when training abs and chest. But, any exercise bench is a much better option than using home furniture, as the improved stability will decrease the injury risks.
Also, if you get a foldable bench, as soon as you finish your workout, you can store the bench under your bed, or in the closet. That will save you a lot of space, which is crucial if you don't have a dedicated exercise room.
#5: A Set Of Quality Resistance Bands
We talked about how dumbbells are the most versatile piece of gym equipment, which is something you can say for resistance bands too. In fact, because resistance bands weigh much less than dumbbells, they are an excellent travel companion, and you can carry them anywhere. Also, they are much more affordable than dumbbells, which is also worth mentioning.
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Resistance bands are unique because the tension increases as the band stretches. This allows you to train your muscles in a new way, quite different than free weights. So, even if you own dumbbells, combining them with resistance bands will make your workout perfect.
Also, some exercises such as band pullaparts are a great way to improve your posture, and you can only do them with bands. Furthermore, bands are one of the safest ways to train your muscles, and the injury risk is minimal. They are an excellent option for rehabilitation and will help you work around your injuries, which is why you can see them in rehabilitation centres around the globe.
Conclusion
If you buy a pullup bar, dumbbells, jump rope, adjustable bench and resistance bands, all this Home Gym Essentials, you will have more than enough equipment to start working out from the comfort of your home. This will keep you occupied until the gyms reopen, at least. And who knows, maybe you will decide that you like working out at home more and continue doing so even when the COVID-19 pandemic passes.
Of course, you can invest in bigger pieces such as home gym machines, but they take up much more space and are more expensive. There are also many other budget accessories you can buy, such as foam rollers, that are a good investment, but you can hardly consider them as an essential.
Overall
In fact, if you are really strapped for cash, get only the first three items from the list. With a pullup bar, two dumbbells and a jump rope, you can do a great workout, building both strength and endurance. An adjustable bench and resistance bands will only push that workout to the next level, so get those when you can too. Just remember, hoarding the equipment won't replace working out, so no excuses - get some Home Gym Essentials, and start working out today!
Bodybuilding
The Importance of Scaptions in Female Athletes
Scaptions, also known as "scapular activations," play a crucial role in bodybuilding, especially for female athletes looking to enhance their performance and sculpt their physique.
Scaptions refer to exercises or movements that target the muscles around the scapula or shoulder blades. These exercises are essential for building a strong and stable foundation for various upper body movements, such as bench presses, rows, and overhead presses.
Incorporating scaption exercises into a workout routine can help improve shoulder stability, prevent injuries, and enhance overall strength and muscle development in the upper body. Some popular scaption exercises include front raises, lateral raises, and prone horizontal abduction.
When it comes to female athletes, focusing on proper scaption techniques can not only improve performance but also contribute to injury prevention. It is important to approach scaption exercises with proper form and control to target the intended muscles effectively.
For best results in incorporating scaption exercises into a bodybuilding regimen for female athletes, it is recommended to work with a qualified fitness trainer or coach who can tailor a program based on individual goals and fitness levels. Remember that consistency and progressive overload are key factors in maximizing the benefits of scaptions in bodybuilding routines.
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Target Muscles for Scaptions
When performing scaption exercises, several key muscles are targeted to help improve strength and stability in the shoulders and upper body. The primary muscles engaged during scaption exercises include the deltoids, specifically the middle deltoid, as well as the supraspinatus muscle.
The middle deltoid is responsible for lifting the arms sideways away from the body in a scapular plane, which is the primary movement pattern of scaption exercises. Strengthening this muscle can help improve shoulder stability and support proper posture.
Additionally, the supraspinatus muscle, which is part of the rotator cuff group of muscles, plays a crucial role in stabilizing the shoulder joint during scaption movements. Strengthening this muscle can help prevent injuries and improve overall shoulder function.
Incorporating scaption exercises into your workout routine can target these important muscles and contribute to improved shoulder strength and stability. By focusing on these specific muscle groups during scaption movements, you can enhance your overall upper body strength and reduce the risk of shoulder injuries.
Middle Deltoid
The middle deltoid is one of the three heads of the deltoid muscle, located in the shoulder. It is responsible for abduction of the arm, meaning it moves the arm away from the body laterally.
During scaption exercises, particularly when performed with dumbbells or cables, the middle deltoid is heavily engaged as it works to lift the arms from the sides to a position where they are slightly forward of the body, roughly at a 30-45 degree angle. Strengthening the middle deltoid contributes to shoulder width and overall shoulder aesthetics.
Trapezius
The trapezius muscle is a large, triangular muscle that extends from the base of the skull down to the middle of the back and across the shoulders. It is involved in several movements of the shoulder girdle, including elevation, retraction, and depression of the scapula (shoulder blade).
While performing scaption exercises, particularly when performed with proper form and control, the trapezius muscles are activated to stabilize and support the shoulders and scapulae throughout the movement. Strengthening the trapezius can improve posture, shoulder stability, and overall upper body strength.
Serratus Anterior
The serratus anterior muscle is located on the lateral surface of the rib cage, between the ribs and the scapulae. It is composed of finger-like projections that attach to the underside of the scapula and help to pull it forward around the rib cage, contributing to movements such as protraction and upward rotation of the scapula.
During scaption exercises, particularly when performed with proper scapular movement and stabilization, the serratus anterior muscles are engaged to assist in the controlled movement of the scapulae as the arms are raised. Strengthening the serratus anterior can improve scapular stability, shoulder function, and overall upper body mobility.
Procedure to Perform Scaptions
Here's an elaborate procedure for performing scaptions:
Equipment Needed
Dumbbells or resistance bands
Exercise mat (optional)
Procedure
Setup
Begin by standing with your feet hip-width apart, holding a dumbbell in each hand at your sides. Ensure your core is engaged and your shoulders are relaxed.
Starting Position: With palms facing inward, lift the dumbbells in front of you to shoulder height, keeping a slight bend in your elbows. This is your starting position.
Scaption Movement
Slowly raise the dumbbells at a 45-degree angle away from your body, maintaining a slight bend in your elbows.
Keep your arms straight as you lift the dumbbells, leading with your thumbs and keeping your wrists neutral.
Focus on engaging your shoulder muscles throughout the movement, avoiding any swinging or momentum.
Peak Contraction
Once your arms are parallel to the ground, pause briefly to feel the peak contraction in your shoulders.
Lowering Phase
Slowly lower the dumbbells back to the starting position, maintaining control and resisting the urge to let them drop.
Repeat
Perform 10-12 repetitions of scaptions, focusing on quality over quantity. Gradually increase the weight of the dumbbells as you become stronger and more comfortable with the exercise.
Sets
Aim for 2-3 sets of scaptions, resting for 60-90 seconds between sets to allow your muscles to recover.
Breathing
Inhale as you raise the dumbbells and exhale as you lower them, maintaining a steady and controlled breathing pattern throughout the exercise
Form and Technique
Pay close attention to your form and technique, ensuring that your shoulders are the primary movers and that you're not using momentum to lift the dumbbells.
Cool Down
After completing your sets, take a few moments to stretch your shoulders and upper body, focusing on gentle movements to promote flexibility and reduce muscle tension.
Progression
As you become more advanced, you can incorporate variations of scaptions such as using resistance bands or adjusting the angle of the movement to target different areas of the shoulders.
Safety Precautions
If you experience any pain or discomfort during the exercise, stop immediately and consult with a fitness professional or healthcare provider.
Benefits of Performing Scaptions Regularly
Here's how scaptions elevate your shoulder health and strength:
Isolation of Deltoids
Scaptions isolate the deltoid muscles by eliminating the involvement of other muscle groups such as the traps or upper back muscles. This focused isolation allows for targeted strengthening of the deltoids, leading to improved shoulder health and function.
Shoulder Stability
Performing scaptions requires stabilization of the shoulder joint throughout the movement. This helps to strengthen the smaller stabilizing muscles around the shoulder joint, enhancing overall shoulder stability and reducing the risk of injuries such as rotator cuff strains or shoulder impingement.
Range of Motion
Scaptions involve lifting the arms at a 45-degree angle away from the body, which challenges the shoulder muscles through a specific range of motion. This helps to improve flexibility and mobility in the shoulder joint, reducing stiffness and enhancing functional movement patterns.
Muscle Activation
Scaptions activate all three heads of the deltoid muscles—front (anterior), side (lateral), and rear (posterior). By targeting these different muscle fibers, scaptions promote balanced development of the deltoids, preventing muscle imbalances and promoting overall shoulder symmetry.
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Scapular Retraction and Depression
Proper scapular movement is essential for healthy shoulder function. Scaptions involve scapular retraction (pulling the shoulder blades together) and depression (lowering the shoulder blades down), which helps to improve posture, shoulder alignment, and overall shoulder mechanics.
Gradual Progression
Scaptions can be easily modified by adjusting the weight of the dumbbells or resistance bands used. This allows for gradual progression over time, as you increase the resistance to continue challenging and strengthening the shoulder muscles.
Injury Prevention
Strong and stable shoulder muscles are crucial for preventing injuries during daily activities and sports. By strengthening the deltoids with exercises like scaptions, you reduce the risk of overuse injuries, strains, and tears that can occur due to weak or imbalanced shoulder muscles.
Functional Benefits
Improved shoulder strength and stability from scaptions translate to better performance in various activities such as lifting, pushing, pulling, and reaching. Whether you're an athlete, a fitness enthusiast, or simply looking to maintain shoulder health, scaptions offer functional benefits that support everyday movements and activities.
Overall
To conclude, incorporating scaptions into your workout routine can help elevate your shoulder health and strength by targeting the deltoid muscles through controlled, isolated movements that promote stability, range of motion, and balanced muscle development.
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Bodybuilding
Military Training: How The World’s Top 5 Elite Forces Train
Bodybuilding, while not the primary focus of military training, can still play a significant role in enhancing the performance of soldiers.
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Here are several reasons why bodybuilding can be important in the military context:
Physical Preparedness
Bodybuilding helps soldiers develop strength, endurance, and overall physical fitness, which are essential for carrying heavy loads, navigating difficult terrain, and engaging in combat situations. A well-developed physique can improve a soldier's ability to perform a wide range of tasks efficiently.
Injury Prevention
Strengthening muscles and improving joint stability through bodybuilding exercises can help reduce the risk of injuries, particularly during physically demanding activities like carrying heavy gear, running, and jumping. Strong muscles and joints provide better support and protection, decreasing the likelihood of strains, sprains, and other injuries.
Functional Strength Military Training
Bodybuilding exercises often focus on compound movements that mimic real-world actions. Soldiers need functional strength to perform tasks such as lifting, carrying, climbing, and pushing/pulling objects in various situations encountered in combat or during training exercises.
Mental Resilience
Bodybuilding requires discipline, dedication, and mental toughness to stick to a structured training program and push through physical discomfort. These mental attributes are also crucial in the military, where soldiers must endure challenging conditions, maintain focus under stress, and persevere in demanding situations.
Confidence and Morale
Building a strong, muscular physique can boost a soldier's confidence and self-esteem, which can translate into improved performance and morale. Feeling physically capable and confident in one's abilities can positively impact a soldier's mindset on the battlefield and during training exercises.
Rehabilitation and Recovery
Injured soldiers often undergo rehabilitation programs that include strength training to regain mobility, stability, and strength in injured areas. Bodybuilding exercises tailored to specific rehabilitation needs can accelerate recovery and help soldiers return to duty faster.
Improved Endurance
Bodybuilding routines that incorporate high-repetition sets and cardiovascular exercises can enhance soldiers' endurance levels, allowing them to sustain physical exertion for longer periods without fatigue. This endurance is crucial during prolonged missions, marches, or engagements.
Enhanced Metabolic Health
Regular resistance training and muscle-building exercises can improve metabolic health by increasing muscle mass, reducing body fat, and enhancing insulin sensitivity. Soldiers with better metabolic health are less prone to obesity, diabetes, and other metabolic disorders, which can impact operational readiness.
Resilience to Environmental Stressors
Building muscle through resistance training can help soldiers better tolerate extreme environmental conditions, such as heat, cold, altitude, and humidity. Increased muscle mass provides insulation and helps regulate body temperature, while improved cardiovascular fitness supports efficient oxygen delivery to tissues.
Functional Movement Patterns
Bodybuilding exercises often focus on compound movements that involve multiple joints and muscle groups working together. These functional movement patterns translate directly to the dynamic and varied physical demands faced by soldiers in combat and operational environments.
Enhanced Physical Agility
Bodybuilding can improve agility, coordination, and proprioception, which are essential for navigating obstacles, evading threats, and reacting quickly to changing situations. Agility training can help soldiers move more efficiently and effectively in urban, jungle, mountainous, or other challenging terrain.
Optimized Body Composition
Bodybuilding promotes the development of lean muscle mass while reducing excess body fat, leading to an optimized body composition. Soldiers with a higher muscle-to-fat ratio tend to perform better in physical tasks, have higher strength-to-weight ratios, and experience fewer mobility limitations.
Combatting Sarcopenia
Sarcopenia, the age-related loss of muscle mass and strength, can impact older soldiers' performance and resilience. Bodybuilding exercises can mitigate sarcopenia by stimulating muscle protein synthesis, preserving muscle mass, and maintaining functional strength as soldiers age.
Improved Resilience to Blast Injuries
Strengthening muscles, tendons, and ligaments through bodybuilding can provide added protection and resilience against blast injuries, which are common in modern combat environments. A stronger musculoskeletal system can help soldiers withstand the physical impact of explosions and reduce the severity of injuries.
Promotion of Camaraderie and Team Cohesion
Group workouts and training sessions focused on bodybuilding can foster camaraderie, teamwork, and mutual support among soldiers. Shared goals, challenges, and successes in the gym can strengthen unit cohesion and morale, leading to more effective collaboration in operational settings.
Positive Influence on Mental Health
Engaging in regular bodybuilding activities can have positive effects on soldiers' mental health by reducing stress, anxiety, and depression levels. Physical exercise stimulates the release of endorphins and other neurotransmitters associated with improved mood and cognitive function, which can benefit soldiers both on and off the battlefield.
United States Navy SEALs (USA)
The United States Navy SEALs training, known as BUD/S (Basic Underwater Demolition/SEAL) involves rigorous physical conditioning, including:
Running and Swimming
Long-distance running and swimming are core components of SEAL training to build endurance and cardiovascular fitness.
Calisthenics
Bodyweight exercises such as push-ups, pull-ups, sit-ups, and squats are done in high repetitions to build strength and endurance.
Weight Training
SEAL candidates incorporate weightlifting to build muscular strength and power. This includes exercises like deadlifts, squats, bench presses, and overhead presses.
High-Intensity Interval Training (HIIT)
SEALs train with high-intensity interval workouts to improve anaerobic endurance and overall fitness.
Obstacle Courses
SEAL candidates navigate through challenging obstacle courses to improve agility, coordination, and mental toughness.
Combat Conditioning
Military training drills simulate combat situations, emphasizing functional movements and combat-related skills.
Flexibility Training
Stretching and mobility exercises are incorporated to improve flexibility and reduce the risk of injuries.
Water Confidence Training
Extensive swimming drills are conducted, including underwater swims, to enhance comfort and confidence in aquatic environments.
Overall, the training routine is designed to push candidates to their physical and mental limits, preparing them for the demanding tasks they'll face as Navy SEALs.
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British SAS (United Kingdom)
Obstacle Course Training
Circuit Training
Rucking
Combat Conditioning
Endurance Military Running
Israel Special Forces (Israel)
Warm-up
Compound Exercises
Bodybuilding
Essential Techniques to Master Squats Form
Squats are a fundamental exercises, targeting multiple muscle groups like quads, hamstrings, and glutes. They promote overall lower body strength, enhance stability, and stimulate growth hormones for muscle development. Proper form is crucial to maximize benefits and minimize injury risk.
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Understanding Squats and Benefits
Proper Foot Placement
Set your feet shoulder-width apart, toes pointing slightly outward to ensure stability and balance.
Straight Back
Maintain a neutral spine throughout the movement, avoiding rounding or arching. Engage your core to support your back.
Depth Control
Aim for a parallel or slightly below parallel squat to engage muscles effectively without compromising knee health.
Knee Alignment
Keep your knees in line with your toes; don't let them collapse inward. This helps prevent injuries and ensures proper muscle engagement.
Hips Back and Down
Initiate the movement by pushing your hips back before bending your knees. This helps activate your glutes and hamstrings.
Chest Up
Keep your chest lifted throughout the squat. This promotes better posture and prevents leaning forward.
Balance and Control
Maintain control over the descent and ascent of the squat. Avoid sudden movements or jerks to reduce the risk of injury.
Breathing Technique
Inhale as you lower, and exhale as you push back up. This helps stabilize your core and provides additional support.
Warm-Up
Prioritize a proper warm-up to prepare your muscles and joints for the squatting movements, reducing the risk of injury.
Consistent Practice
Regularly incorporate squats into your workout routine to improve form, strength, and flexibility over time.
Mastering Barbell Squats
Barbell squats are a foundational exercise for bodybuilders, targeting multiple muscle groups. Ensure proper form: feet shoulder-width apart, chest up, and knees tracking over toes. Start with an empty barbell to warm up and progressively add weight. Aim for a full range of motion, lowering until your thighs are parallel to the ground. Incorporate variations like front squats or pause squats for added challenge. Consistency, proper technique, and gradual progression are key for building strength and muscle mass with barbell squats. Always prioritize safety and listen to your body.
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What Not to Do
A bodybuilder should avoid rounding the lower back, going too heavy without proper form, neglecting warm-up sets, and rushing through the movement. Consistent technique and controlled execution are crucial for safe and effective squats.
Not Doing Proper Warm-Up
Always warm up to prepare your muscles and joints for the squatting motion.
Don't Sacrifice Form for Weight
Maintain proper technique even when increasing the load; prioritize good form over lifting heavier.
Rounding Your Lower Back
Keep your spine neutral to avoid unnecessary stress on the lower back; engage your core throughout the movement.
Rushing Through Reps
Perform squats with controlled, deliberate movements; avoid bouncing at the bottom, as it can strain your joints.
Neglecting Full Range of Motion
Ensure you squat to an appropriate depth, breaking parallel, to engage the muscles fully and prevent potential imbalances.
Neglecting Safety Equipment
Use a squat rack and, if necessary, a spotter to ensure safety during heavy lifts.
Skipping Cooldown Stretches
After squats, perform appropriate stretches to help prevent muscle tightness and improve flexibility.
Overtraining
Allow sufficient recovery time between squat sessions to prevent overuse injuries and promote muscle recovery.
Ignoring Discomfort or Pain
If you experience pain during squats, address the issue rather than pushing through; consult with a fitness professional or healthcare provider if needed.
Not Going for Variety
Include different squat variations in your routine to target various muscle groups and prevent monotony in your training.
Overall
Performing squats with proper form is essential to prevent injuries and maximize benefits. Correct technique ensures proper muscle engagement, reducing the risk of strains or imbalances. It also protects the lower back and knees, common areas prone to injury during squats. Proper form ensures the targeted muscles bear the load, enhancing the effectiveness of the exercise for muscle development and strength gains.
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