Gym Exercises

When deciding how to best utilise your fitness hours to give yourself the desired results, it’s a great idea to give gym machines a chance. As good as bodyweight exercises, gym machines offer much more in terms of variation and resistance.

While free weight can help in achieving exercise of multiple muscle sets, it’s the gym that will take you to the best of your fitness state.

Exercises can help! but for certain situation its good to secure your life with health insurance

1. Reduce Stress

Physical exercise raises your overall fitness levels and gives an amazing sense of fitness. This puts energy in your everyday life and takes away stress from your mind.

• Endorphins: Physical activity helps raise the amount of feel good neurotransmitters in your brain. These are known as endorphins. This is sometimes also known as the runner's high. Something as much as an exciting tennis game or a hiking trail will go a long way in making you feel good.
• Meditative: There is a reason why a good round of tennis or swimming pool remove all your irritation and gives you a pleasant high. It is the meditative quality involved with physical activity.

2. Boost Happy Chemicals

Let’s understand what happens to the body and mind in states of physical workout. Physical workouts give a lot of muscle mass and stamina. Simple activities such as climbing up the stairs too becomes a lot easier for people who are physically fit.

While we know that exercise means higher levels of endorphins, we also need to fully understand what that means. Let’s see. When we start exercising, our brain witnesses this as a stress moment. When the pressure in your body rises, the brain mechanism thinks you are fighting or fleeing. In order to provide protection to brain from stress, the body releases the protein Brain-Derived Neurotrophic Factor. This provides protection to your neurons and resets you to happiness.

3. Improve Self-confidence

According to a CBT therapy centre, physical wellbeing gives a sense of mental wellbeing. You are better able to take on challenges. You feel more interested in exploring new places and meeting new people. You have the energy to overcome obstacles.

Physical activity helps you to improve physically and mentally, and goes a long way in letting you develop positivity and mental stamina to reach goals in life.

• Better Looks Looking good is also important to achieve confidence that goes beyond looks. Therefore, whenever you are unhappy with your looks, you tend to become unhappy with yourself. Such negativity can have deep effect on us. Gym regularly to fend yourself against such perceptions and improve your self-esteem by improving your body. In a situation when you don’t lose much weight when working out, you will give your body strength and shape that will make you stronger.
• Exercise Makes You Stronger Quite often, physical strength goes hand in hand with success. Once you have understood the capacity of your physique, there is a lot of possibility that you will be meeting your goals in life. Everyday exercise will make you physically stronger, delivering fast results in return for your hard work. When you are able to lift heavy weights and complete harder exercises without as much effort, you start get a feeling like you can do anything!

4. Enjoy Outdoors

Remember that Sunshine provides the vitamin D that we need, you will get a suntan while training and the sun will lift your spirits! Sunlight also enhances energy generation in the muscles and oxidation of the tissues.

When training outdoors, take account of the possible harm caused by excessive sunlight, such as dehydration and sunburn. So, don’t forget protective sunscreen and hydration while training outdoors!

5. Prevent Cognitive Decline

Physical exercise is a killer of cognitive decline. As per studies, elders who indulged in moderate to vigorous physical activity 40% lesser cognitive issues together with better memory and motor nerve function.

6. Alleviate Anxiety

While stress is a normal thing in life, anxiety disorders that affect millions of people is a major psychiatric problem in the world. It is proven that benefits of exercise are not limited to stress relief alone and go a long way towards relieving anxiety and allied problems.

7. Boost Brainpower

We all want to hit the gym at some point in our lives in an attempt to get the perfect beach body for the summer, or simply to tone our muscles and stay in shape. Gathering muscle mass can be a goal, but so should be building the brain. You should know that physical exercise has an amazing impact on our brain and it largely goes towards raising brain power.

8. Sharpen Memory

It has been observed that age does not eat away only our muscle cells. Our brains are also known to show atrophy over time. This means that our brain's strength at tolerating neurological damage resulting from aging and related factors results in memory slow down and loss. Over the years it becomes really difficult to complete important mental functions. However, just as physical activity at the gym goes towards adding mass to your muscles, it is also known to help the body retain a positive brain-healthy state that can perform consistent, targeted brain cognition.

9. Help Control Addiction

When one tries to quit addiction, the brain and body ask for more and more of the substance that generates endorphins delivers a high. When this is clubbed with the stress of everyday life, these cravings tend to become very strong. Intense physical activity makes one generate endorphin that leads to a runner’s high. This is similar to the euphoria of the chemical high. While this high is of much less intensity than the drug experience, it has effects of mental and physical euphoria. Also, a study on substance abuse treatment has proven exercise works for those who are quitting, due to a sense of achievement that comes with it.

10. Increase Relaxation

The human brain secretes dopamine, as the reward response to pleasure. This could be exercise, drugs, sex, food, liquor etc. However, there are often situations when people become addicted to dopamine and remain dependent on the substances that evoke it, such as drugs or liquor. On the other hand, physical exercise goes a long way towards recovery from addiction.

1. The Dead Mill

Go on the treadmill but don’t turn it on. Yes, that’s exactly what we said and this exercise is one that is done by countless professional football players throughout the NFL. This is known as the ‘deadmill’. This comprises of running on a powered treadmill, with its power turned off. Yes, you got it right, you run on the belt until it starts moving from the force of your legs.

2. Crawling

Crawling involves calves, glutes, quads, girdle, deep abdomen, hips, and legs. Crawling has a long list of variations ranging from basic to advanced. Besides crawling on your hand and knee, one can crawl on the hand and toe, or might as well face up in a crab crawl. No matter which type you choose, you'll be working your whole body.

3. Rower Rollouts

The most common sight of the ab wheel is on infomercials, apart from the ones lying in the corner of your local gym. When used properly, the ab wheel is a core muscles powerhouse. The most important exercise done with an ab wheel, are the anti-extension core exercises. This is based on the fact that when you roll forward, your abdomen works extra to keep your back from arching into extension.

4. Skin-the-Cats

Skin the cats is an amazing upper body stretch that goes towards achieving a complete range of motion of the shoulder joint. This exercise comprises basic movements on the gymnastics rings.

• Grip the gym rings and begin in a dead hang position, with hands turned out.
• Keep the arms and legs straight. Extend and raise your legs up, continuing the movement until the feet pass up through the arms and over head into the pike inverted hang position.
• Continue to pass the feet round and down toward the ground (although not touching) into the extended 'skin the cat' position. The arms should be fully extended.
• Lift your hips and raise the legs back and over to the starting hang position.

5. The Human Flag

Assume that an individual is suspended horizontally on a pole, fully parallel to the ground, and no contact points besides their hands which grip the pole. The human flag delivers powerhouse combine of stability, strength, and control required is unlike anything else in the calisthenics kingdom.

6. Brachiation

Various Clinical Psychology studies report that jungle gym pastimes that comprise swinging on the monkey bars are a good activity for the playground time. The dangers of brachiating, or hanging and swinging from bars is something that will allow you to overcome many cognitive barriers and strengthen your motor nerve response as it did to human ancestors.

7. Cossack Squats

This is a squat where you come down with your body weight on one leg and keep the other leg out straight and to one side. This means that the other foot will be about your heel put on floor and the remaining foot would be suspended in the air. Arms can be used for balancing.

The Cossack squat serves as a variety in the regular squat. This is done building endurance and serves as a good exercise for muscular flexibility and agility.

8. Squat Jumps

Are you gunning for a well shaped lower body? Then jump squats are the forte for your quads - calves and also for toning your body.

9. Triceps Extension

Fix a rope to the bottom pulley in the pulley machine. Grab the rope with both hands, and extend your hands directly above your head with a medium grip. Keep elbows close to your head and the arms perpendicular to the ground, and knuckles aimed to the ceiling. Consider this your initial position.

10. Deadlift

Deadlifts mean that you have a reason to be happy. Picking and holding massive weight gives you a high like nothing else will in the gym.

11. Hanging Crunch

The abdomen muscles are the in-built stabilizers of your body during movement. You may try going from two feet to one foot. You will immediately notice your abs coming to action for reclaiming your balance. You will experience the same when doing planks. This is why we recommend the power of hanging crunches. In this, all contact from the ground is reduced while you hang in the air and try movement, so that your abs deliver body’s strength and stability factor. So, the next time you hit the gym, find yourself a pull-up bar and fix a set of ab straps, and enjoy the power of hanging crunches work on your core.

12. Overhead Squat

The overhead squat has been made popular by CrossFit exercise regimes. People like these squats because they are hard to achieve and cool to look at. However, use an overhead squat only when you feel you need it and you are comfortable doing it. Many times, we wish to do overhead squats because it feels good to be doing it alone. This won’t be beneficial for you in any way.

13. Kneeling Superman

Superman Exercise is a popular back rehabilitation exercise. This Superman exercise video includes techniques to help you strengthen your back and perform safe back exercises, plus some great variations on Superman exercise to suit all levels of fitness.

Prone Superman is good as a starting exercise just as well. It allows you to take the pressure off your midsection and knees, giving you a good start to handle stability of joints very well. It helps with spine issues as well.

Starting Position

• Stretch out on the floor with feet flat. Elbows should be bent and forehead should be on the hands.
• Try using a pillow or cushion under the midsection to remove pressure from your lower back.

Action

• Start with a single leg backward leg raise – this can be a helpful exercise in the case of shoulder pain where it is difficult to raise the arms in front of the body.
• Keep your leg straight as you slowly raise one leg backwards off the ground so that your toes just lift off the ground – avoid lifting your leg too high as this will hyperextend your lower back.
• Lower your leg back to the ground.
• Alternate this exercise on both legs

14. Shoulder rotations with resistance bands

Shoulders joints are most movable in the whole body. There is a possibility of injuries that these joints can take. These joints comprise of three parts - the scapula, the clavicle and humerus. Stability in the region comes from muscles, ligaments and tendons. The ball of the joint is bigger than the socket that it enters. Resistance bands offer graduated training for the whole region and increase stability.

15. Pull ups

The pull-up is one of the toughest body weights moves there is, requiring your back and other muscles to work hard to lift and lower your entire body. Muscles in your back such as the lats, traps, rhomboids, shoulder and arms all get properly exercised during pull-ups. Within a few weeks, the session on the bar will brings results. Pulls ups are the best free body weight exercises that work like magic on your upper body by the high number of muscles they involve.

We all understand that a healthy and sharp brain is at the core of a successful and happy life. There are some simple exercises that will help raise your brain function to a better stand, making it sharper, efficient and confident. These are called brain gym moves and they comprise of simple body movements that increase the synchronization of brain hemispheres.

How to do gym exercises for men and women at home?

We often assume that weight gaining exercises at home will deliver no results. This is not true. Weight gaining exercises assist men in packing on mass and women to gain weight. Find below various exercises that will help you achieve your home fitness goals.

Push-Ups- Pectoral muscles, Delts, and Shoulders

Method –

• Start in the high plank position with your hands firmly placed on the floor, right below your shoulders.
• Now keeping a straight spine, lower down your body until your chest is just above the floor.

Hindu Push-Up - Shoulders, Chest, and Triceps

Method –

• Start with your butt suspended in the air, legs opened really wide. Wider than shoulder and hands placed in front on the floor.
• Keep your head down, and extend the body towards floor so that you move the hips towards the floor and your torso towards the ceiling.

Triceps Dips/Bench Dips – Triceps and Shoulder Muscles

Method –

• Use a bench or a similar object such as a sofa or a stable chair.
• Keep the chair behind you. Hold the edge of the chair with hands fully extended and held at shoulder width.
• Straighten your legs forward such that they are perpendicular to your upper body.

Pull-Ups – Lats and Arms

Method –

• Hold a pull-up bar with palms facing out.
• Tug yourself up slowly over the bar and hold a little slight arch in your back.
• Gradually bring your body down until your arms are extended.

Kindly remember, that gym goals enter and exit many a person’s resolution. This is not because people don’t have the calibre for gym, but it’s rather about knowing the right way to build a gym routine that lasts and delivers.

Start Small

With an objective of exercising for half hour per day, 4-5 times weekly sounds great. Yet it is not something that you will follow for long. Lower your ambition and it is more and initiate your gym regime with simple exercise goals that are achievable. This way you will approach confidence slowly.

Use Reminders

The most successful method that keeps people going with their gym routines are triggers such as reminders and alarms. This way your daily routine gets conditioned for gym. These triggers can be things such as keeping your running shoes next to your bed. So that you get up and go for a run first thing in the morning.