Category Archives: Exercise

Varying The Difficulty Level With TRX Band Workouts

TRX band workouts are fun and challenging. The equipment may not look much but it is an extremely versatile tool for hitting all muscle groups. What’s more, it is suitable for fitness enthusiasts of all levels. Whether you are a sedentary office worker beginning your exercise routine or an elite athlete trying to find new stimuli, the TRX band can work for you. You will just need to tailor your workouts to your unique requirements. It is easy to vary the difficulty level with TRX band workouts. Just take note of your body angle, base width, and muscle use.

Body Angle

TRX bands are lightweight so where do you get the resistance? Answer: your own bodyweight. This is the same principle use for calisthenics such as pushups, pull-ups, and squats. You depend on your weight for load which is more than sufficient for most people. In fact, few are able to use the full weight for things like bicep curls and rows. You will need to modify the load by forming an angle with your body with respect to the ground. The more horizontal you are, the greater the load. The more vertical you are, the less you will need to contend with.

Base Width

Part of the challenge of TRX workouts is the inherent instability of the system. After all, you are only connected to a single anchor point on a door, a tree, an X-mount, or a beam. If you put your feet together, then you will have only one additional point on the ground to stabilize everything. You will need to engage your core and get your supporting muscles to keep your steady as you move. If this feels too difficult, then you may widen your stance by increasing the distance between your feet. This will result in a wider and more stable base.

Singe/Double Arm

Another way to challenge yourself is to shift from double arm movements to single arm movements. For example, if using both arms simultaneously to pull yourself up is too easy then do it with one arm. Not only will this increase the load, it will also isolate the muscles of each arm to make sure that they are working as intended. You can check the relative strengths of both sides and try to balance them out. Work more on the weak arm or leg until they are roughly equal in strength.

Creating A Stylish Home Gym

A home gym can be simple yet stylish. If you fancy having your own personal fitness haven, then go ahead and design the perfect gym for your needs. It doesn’t have to be fancy. You can begin with a few basic items and build from there. In fact, you can do a lot with just three basic things as discussed below:

Best Dumbell Set with Rack, find a good dumbbell set with a range that suits your current fitness and your future goals. For example, you might only be able to carry 5lbs on each hand right now but you can certainly get up to 20lbs or more after a period of consistent exercise. You should also consider that some exercises might require having two hands on one dumbbell such as tricep extensions. You will need a heavier weight for this to feel challenged. Consider different shapes and sizes. If you like an organized look, then get a rack and arrange all of your weights from lightest to heaviest. This will make it easier to pick what you need per exercise.

Large Mirrors for the Walls

Ideally, the Best Dumbell Set with Rack will be situated right at the base of your wall mirror. Personal trainers will never get tired of telling you to pay attention to your form while you exercise. There is no better way to do that than to observe your posture and your movements with a large mirror. This is more than just vanity. If you have bad form, then you are more prone to injuries. You will be straining muscles unnecessarily and failing to hit your targets. Look at demonstration videos if you are unfamiliar with an exercise. Avoid the pitfalls and do things slowly so you can do them correctly.

Thick Rubber Flooring for Protection

You will need to protect your floor from the weights because the metal can easily scratch the surface. Most gym floors have thick rubber mats or tiles. You can mimic this as well since these are readily available online. Measure the dimensions of your home gym and calculate the number of mats you’ll need to cover it. Make sure that you get rubber and not foam because the latter will quickly compress when you place weights on top of it. Check the reviews for feedback on thickness and durability. Use black, grey, or any dark color so that dirt and stains will not be readily visible.

Everything You Need To Know About Using A TRX Anchor

Using suspension straps can revolutionize the way that you exercise. You will be able to do so much more with so little. You will improve your core strength and stability with every move. Before you begin, however, you should make sure that you know the proper setup and usage of these straps. In particular, you should pay attention to what you will be using as your anchor point. Everything will depend on the ability of this anchor to carry your weight and remain steady throughout your workouts. Consider the following elements:

Suitable TRX Anchor Points, you can use any solid object overhead as your anchor point. It should ideally be located between 7 feet to 9 feet above the ground. It should not move or wobble. It should be able to support your bodyweight with ease. Some people use doors, beams, trees, weight racks, railings, fences, and heavy bag mounts. You can get accessories for specific mounting conditions such as using a ceiling anchor, a wall anchor, or a door anchor. There are also multi-mounts for commercial gyms.

Optimum Area Measurements

The manufacturer recommends choosing a workout area that is roughly 8 feet long and 8 feet wide. This could be bigger or smaller depending on your actual body dimensions and personal needs. A lot of people use the TRX Anchor in front of their living room TV as they can follow training videos throughout their routine. Others use their bedroom door and they lock it to make sure that the strap doesn’t fall.

Safety Weight Test

Before every routine, do a safety check of your setup. See if the straps are in good condition. Be wary of any part that is coming apart. These may snap while you are in the middle of your exercise and cause injury. Replace worn out straps. Once you have set up your mount and your straps, give them a nice strong pull to check if things are sturdy. If you detect wobbling or other issues, then recheck and ensure that things are safe before proceeding. It’s best to have rubber mat or foam on the floor for safety.

Things to Avoid

Do not slip and slide the middle of the straps against the anchor because this will wear out the nylon and cause premature damage. Don’t clip the carabineer to the intermediate points with stitching. Use the end loop near the logo. Don’t train on a slippery floor.

Online Breathwork Course: Benefits

Online breathwork course, also known as ‘Pranayama’, has assumed a lot of importance in recent years. As several studies surface about the efficacy of regulated breathwork to alleviate stress and anxiety, many online courses have come up to help people learn various breathing techniques.

Breath is the first and last act of life. It is with us throughout our life, but we have not paid much attention to it. Breath has the power to bring a profound positive transformation in the way we feel and think. Millions around the globe are using breathwork as a means to happier and healthier living.

Research says that through proper breathing, we can eliminate 90% of the toxins in the body. However, we use only 30% of our lung capacity. Also, we breathe shallow, with the result that our body cells do not receive the oxygen that they should get. When the body is deprived of oxygen, it suffers from a condition called hypoxia. It leads to slow working of the nervous system and the brain leading to clouded thoughts and muscle tightening. Just by altering the way you breathe, you can bring a shift in the current state of your mind and stress levels.

Breath and emotions are deeply connected. Our breath is short and fast when we are angry and is slow and heavy when we are sad. When we are happy, the breathing switches to a gentle, harmonious rhythm. Every time our emotions change, the breath pattern also changes along with it. The reverse is also true. When we engage in regulated breathing, it brings a change in our emotions. It helps settle down our frayed nerves, soothes our anxiety levels, and makes our emotions positive.

Breathing also helps to keep the mind in the present moment. Often we sway between the past and the future, thus missing the moment in front of us. Studies show that the mind gets stressed when it oscillates a lot between the past and the future. Through breath, we can anchor the mind to the here and the now.

To learn more about breathing, it is a good idea to join an online breathwork course. You can learn everything right from the comforts of your home. The experts can guide you about the best breathing techniques that can help you to calm down, reduce anxiety, and feel connected with yourself. By practicing breathwork regularly, you will start noticing a marked improvement in your health and happiness in no time.