I believe you're describing a Sissy Squat *. This is a great body-weight exercise for developing your quadriceps. However, sissy squats don't work the glutes at all; instead recruiting the hip flexors. These would not be a replacement for traditional squats but they can be implemented alongside squats for a challenging leg day.
* Not for sissies.
if I do say only push ups for 2 days, does that satisfy above need? Say 20-30 push ups on each day with breaks.
If I am not mistaken, you found the advice here. The point of that page is simply to give the bare minimum amount of exercise that we should be doing. The more you do, the more benefits you will receive. On that page it mentions that you need to ...
is swimming using Breaststroke style considered vigorous level?
This depends on how hard you're doing it. It would be considered vigorous if, when you reach the end of the pool and stop, you are breathing so hard that if you tried to speak you'd struggle to get a sentence out without having to stop to breathe.
This would probably be difficult to reach in ...
On a quick note, it is impossible to target fat loss on your belly. You will lose fat everywhere on your body when you do lose fat, and as a male you will likely see fat on your belly stay longer than other places.
What is the best time to work out during a fast?
Considering Ramadan starts tonight, I'm going to assume this is the fast you are talking about....
Measure it out in paces
At home, take a tape measure and stand with your back to a wall, heels touching the wall. Take one normal step forward, then measure from the back of your heel to the wall in centimeters. This is your pace length. Let's say you measure 60cm. Now, convert the bleep test distance (20m) to centimeters by multiplying it by 100, which is ...
You can, but probably shouldn't train just one side of the neck.
Any exercise involving neck lateral flexion (bending the head to the side) or rotation can obviously be performed in one direction only, in order to only target specific muscles. However if would be difficult to impossible to perfectly match the stress that tennis imparts on these muscles, and ...
The body is mainly a biochemical "machine", that can at least partially regenerate itself, which have evolved through 100,000s of years. However our society has, for the last 100 years, progressed much faster than evolution can keep up with, to the point where one hardly has to use one's body at all. However if you do not exercise, you run the &...
The "core" is not a particularly well defined group of muscles, but it would commonly include the following muscles.
This is the "6 pack" muscle, often just referred to as "the abs".
Role: Spinal flexion (bending forwards at the lower back)
Isolation exercises: Most ab exercises, including sit-ups, planks, ...
The 90/90 stretch:
puts one hip in internal rotation and the other in external rotation.
I think dynamic stretching may be better.
This video shows some martial arts inspired dynamic external/internal hip rotation stretches: VAHVA Fitness: Intelligent Hip Mobility Training.
I find pull downs beneficial (at least they feel good and make my shoulders feel better) but I think it depends on how you do them.
I find it important to use low enough weight so that the lower and mid traps are working and not being overpowered by other stronger muscles.
Also I use slow and steady speed so that I can not cheat parts of the lift using ...
The main purpose of the abs is not to do situps but to stabilize the spine.
The spine is a bit like an antenna mast.
The antenna mast have guy-wires to stabilize it against external forces such as wind:
The spine also have guy-wires in the form of muscles running from the base of the spine: the pelvis to the upper part of the spine:
The body can adjust the ...
Weight loss is a relatively simple process that occurs in response to an energy deficit. An individual's TDEE (total daily energy expenditure) represents the total energy that a person spends each day across their many activities and metabolic processes. If these energy costs aren't counterbalanced by a sufficient caloric intake, a deficit is produced. The ...
To be honest, you can probably add it onto anything:
Banded squats and different versions
Banded rows or seated rows
Banded bicep curls
Banded tricep pull-downs or extensions
Basically, with a bit of imagination, and possibly a solid anchor point on a door or wall, you can ...
I'm worried that I might be double dipping too much with these two exercises
The nice thing about the wood choppers and the Pallof press is that they both work the rotational aspect of the abs, which tends to be overlooked, particularly by beginners. And doing both of them means that you're getting concentric and eccentric loads from the wood choppers, as ...
Moving more is always worth it if you can. If all you can manage is normal walking, then do that. If you can walk briskly, do that too. If you can work out vigorously, do that too.
How much "sub-brisk" walking will help you depends who you are.
For people who are recovering from major surgery or a rough birth, or who have another condition like ...
No push ups alone is not enough.
You also need to train your back and your legs.
Push ups, inverted rows and bodyweight squats is one minimum combination.
If you do them fast you also get some aerobic exercise.
The second edition of the Physical Activity Guidelines for Americans suggests the following for good health.
150-300 minutes of moderate intensity exercise per week.
75-150 minutes of vigorous intensity exercise per week.
(One or the other. OR some equivalent combination of the two.)
Muscle Strengthening Activities
All major muscle ...
After the first 5k i feel like i can't feel my heartbeat because it's beating so fast and my lungs sort of start breathing on their own without me controlling it.
Since you are able to achieve 10 kilometers in less than 45 minutes, there is nothing really abnormal here. It looks like you were close to your physical limits so your body reacted accordingly by ...
After receiving all the valuable suggestions, advises here, I talked to a gym owner and he gave me a routine which takes 30 minutes for me complete. I have started it already. I am sharing here for all busy individuals like me.
Special Thanks to David, Dark Hippo and Jun.
| Day | Exercises | Sets | Reps | Rest between sets| Rest after ex |
While this is an old question, I don't think any of the current answers are adequate.
In the video linked, the exercise demonstrated is similar to a wide-grip pushup, but with the forearms supinated. The video clearly shows that during the concentric portion of the movement, the elbows are extending, the scapulae are protracting, and the arms are undergoing ...
I don't know how old this is, the thumbs are pointing up because it helps engage your lats. You are driving your hands into the floor. Think of it as trying to do a face-down lat pull-down. You're trying to lift off the ground by pulling your elbows down in front of you with your arms locked. If you have your elbows bent and straighten them as you move, ...
This can be fun while working out with your partner. Face each other and do burpees. This exercise is a combo- cardio and muscular development at the same time. Try to beat the partner.
If I were lucky to have a training partner I would do jumbees with her (read pronouns as you wish, I am straight male)
Next I would go for squat, and then some bench....
When it comes to weight loss the main thing is to be in a slight caloric deficit. Generally speaking: Sugar is empty calories and should be avoided.
Fat contains a lot of calories (9 kcal/gram) so should be kept fairly low.
Carbs and protein contains the same amount of calories (4 kcal/gram). However protein increase feelings of fullness.