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Common Ways To Avoid Muscle Imbalance - Common Strong

2017-06-24T10:49:00.001-07:00

"Muscle Imbalance is an issue that most people deal with in their training"

Muscular Imbalance occur around areas of your body that are supposed to be mobile, Such as (Hips, Shoulders, Thoracic Spine) it can also happen at other parts of the body. What does it look like when you have a muscle imbalance and how you are supposed to know that you are already dealing with them?

Go through a quick test to see where you're at, and exactly how to fix them

Symptom: Rounded shoulders

The test
Look at a shirtless picture of yourself in a side pose—if you can see any part of your upper-back, you have rounded shoulders. The problem is we spend too much time on the computer and isolating our chest at the gym that our pecs get tight and pull our shoulders forward.

Start strengthening your back muscles and stretching your chest. Do only one chest exercise per week for a month while focusing on the following exercises.

Get Balanced

Chest-supported dumbbell row
Set an adjustable bench to a short incline and lie face down with a dumbbell in each hand. Start the movement by pulling your shoulder blades together and row. Don’t let your elbows pull past your ribcage.

Wide-grip inverted row
By gripping it wider, your arms will do less work while your neglected mid-back muscles will do more. Set a barbell on a power rack or Smith Machine and, from underneath, pull yourself up and touch your chest to the bar. Pin your shoulder blades together and keep your body straight like a plank.

Doorway pec stretch
Stand at a doorway with your hands above your head, make a 90° angle with your elbows, and keep your forearms on the doorjam. Lean forward and stretch your pec muscles.

Symptom: Sway back

If you have rounded shoulders, you probably have a hunchback, too. This requires a different set of corrective exercises than rounded shoulders. In addition to the previous exercises, you need to work to regain the flexibility and mobility at your thoracic spine. Use these stretches before your next workout.

Get balanced

Cat-camel
Get into an all-fours position with your knees directly under your hips and your hands directly under your shoulders. Now, push your mid-back as low as you can to make an arch like a cat. This is a kneeling cobra yoga pose. Then, reach your back to the sky making it look like a camel’s hump.

Segmental T/S extension
Lay a foam roller across your mid-back. Place your hands behind your head, keep your butt on the ground, and pull your body backward on the foam roller while maintaining a neutral neck.

Symptom: Anterior pelvic tilt

Anterior pelvic tilt occurs when your pelvis tilts forward causing an overly hollowed-out back and rounded shoulders.

Test 1
When you wear a belt that fits snug, where is your buckle pointing? If it’s pointing down towards the ground rather than straight ahead, you have APT.

Test 2
If you’re hamstrings are always tight compared to your quads before, during, and after exercise, you likely have APT.

With APT, your hamstrings are tight because they’re always working to prevent your pelvis from tilting farther forward. This causes lower back problems and even hamstring pulls. Instead, bring your pelvis back into a neutral alignment and you’ll let those hamstrings relax, those glutes to work properly, and that lower back to calm down.

Get balanced

Hip flexor/RF stretch
Get on one knee with your feet inline and place your rear foot on top of a bench behind you. You’ll feel a deep stretch through the front of your hips and quads. Squeeze the glute of your rear leg and hold that stretch for 30 seconds. Switch sides.

Deadbugs
Lie on your back with your hands and knees in the air. Keep your butt off the ground, but your lower back flush on the ground. Reach with opposite arms and legs while maintaining your starting posture. Alternate sides.

Symptom: Forward neck

When you walk through a doorway, what passes through first: your head or chest? If it's your head, then your head and chin might be hanging low in conjunction will your neck sticking forward.

Having a head that sticks forward causes neck issues: For every inch your head moves forward, you add an extra 10lbs that your neck must support. Instead, strengthen the neglected muscles deep within your neck with this simple drill.

Get balanced

Quadruped chin tucks

Get on all fours and pull your head down. Now, from the bottom, pull your neck up by keeping your head position the same. Imagine lifting your head and neck up by making a double-chin.

Body Parts Focused Routines Or Full Body Workout - Ask Common Strong

2017-06-20T10:22:00.002-07:00

"Why and when it's best to target your muscle groups versus blasting everything"

Body parts focused benefits:

Specific upper and lower body focused routines are excellent for guys looking to gain muscle mass in particular areas of their body or sustain a training program for the long haul. These are commonly less exhausting and are ideal for major bulk-ups

More focused strength gains:
Body part-specific training sessions such as (chest day, back day etc) while less time efficient can definitely dial in the specificity of the goals of your training program."Getting in your major lifts and accessory work catered to that muscle group will. Just be careful you don't over emphasize one muscle group over the others that's when muscle imbalances and may lead to certain injuries"

Full Body Benefits:
Total-body routines benefit guys who are just targeting strength and aren't really preoccupied with mass, as well as those who are really trying to shred body fat. When you're engaged in a total-body strength and conditioning routine that's either focused on lifting heavy or quick, interval-like metabolic moves.
Greater Hormonal Response, Better for weight loss/fat loss,

"Hitting your full body all the time from a conditioning aspect is great; it’s the model CrossFit follows," Arent notes"

Never Deadlift Heavy In Running Shoes - Common Strong

2017-06-20T09:40:00.002-07:00

"Plenty of people go to the gym trusty, well-worn, comfortable in their running shoes"

But in fact: "These shoes are not made for lifting heavy weights"
Here is the break down of the risks by lifting heavy weights in improper shoes by CrossFit coaches Lee Boyce-C.P.T and Dan McCarthy-an L3

Problems with heavy weight lifting in running shoes:
Running shoes holds their role in supporting the repetitive movement of running, but when it comes to weightlifting it requires a different form of base support, says Boyce. A rigid sole is much better so that the heels can drive into the floor during most workouts such as squats and deadlifts

Alternative: Barefoot lifting?
Some guys in the gym lifting sans shoes, whether in socks or totally barefoot. The barefoot lifting gives you the direct connection to the floor that lifting shoes aim to create.

I doesn't have an issue with barefot lifting during powerlifting movements like squat, bench and deadlift, But without shoes if you are catching a few hundred pounds on your shoulders then your feet would bear the impact and could potentially get injured says McCarthy

The bottom line: Weightlifting shoes are called weightlifting shoes for a reason, They are specialized to help you perform your best and keep your feet from sustaining injuries.

MIXED MARTIAL ARTS WORKOUTS BOOSTS HUMAN BRAIN POWER - COMMON STRONG

2017-06-20T08:00:00.000-07:00

"Mixed martial arts (MMA) is a full-contact combat sport that involves both grapling and striking, both standing and on the ground attacks, using unique techniques from other combat sports and martial arts"

Workouts mostly done by the MMA fighters that involves "strikes, blocks, strength and endurance, they also boost cognitive function that's lost with age-and that's with fewer injuries than other sports (competitions exluded)

A combination of aerobic and resistance exercises can significantly boost the brain power of person at the age of 50 or above - British Journal of Sports Medicine

The analysis shows:
Physical exercise for men/women at the age above 40 is seen as a promising means of warding off or halting a decline in brain health and abilities.

Nevertheless, they conclude: An exercise programme with a set of components both aerobic and resistance type training, of at least moderate intensity at least 45 minutes per session, as many days as possible.

#mma #health #hyderabad #common #strong

Best Post-Workout Foods For Morning Exercises | Common Strong

2017-06-18T13:39:00.002-07:00

Best Post-Workout foods for morning exercises :

1. Egg white burrito
1 egg
3 egg whites
1 cup raw spinach
1 small whole wheat tortilla

When it comes to post-workout protein, eggs are an excellent choice. That's because egg protein is high in biological value, which means that the protein found in eggs is ready to be utilized by the body and most efficiently used for growth.
Load up your eggs with spinach for added vitamins and nutrients and tuck this delicious scramble into a whole wheat tortilla for a post-workout meal that will make your muscles pop.

1 cup 1% chocolate milk + 1 oz. almonds
A recent study published in the International Journal of Sport Nutrition and Exercise Metabolism notes that chocolate milk can be an optimal post-exercise recovery aid.
Chocolate milk not only provides an ideal combination of carbohydrates and protein—which your body craves post workout—but it has a high water content, which helps prevent dehydration from fluids lost during exercise. Paired with a serving of crunchy and satiating almonds, you'll almost feel as if you're eating dessert (minus the guilt).
Nutritional Information: 320 calories, 16g fat, 2.5g saturated fat, 15g protein, 30g carbs, 5g fiber

1 slice high-fiber whole-wheat bread + low-fat tuna salad
3 oz. tuna
lemon juice
1 tsp. mustard
salt and pepper to taste

Tuna, a protein powerhouse, is low in fat (when canned in water, rather than oil) and provides heart-healthy omega-3 fatty acids.
Omega-3s may also boost metabolism—yet another reason to grab a can of tuna post workout. Skip the mayo and try using a dollop of Greek yogurt or a combo of lemon juice, mustard, salt and pepper to keep it nice and lean. Pair your tuna with a piece of toasted, high-fiber whole wheat bread or crackers for an energy-boosting crunch.
Nutritional Information: 200 calories, 2g fat, 0g saturated fat, 26g protein, 20g carbs, 6g fiber

Vegetarian Diet For Health

In the study, 74 men and women with type-2 diabetes were randomly assigned to follow a vegetarian diet or a typical anti-diabetic diet. The vegetarian diet comprised veggies, healthy carbs in the form of grains and legumes, fruits, nuts, and animal products limited to just one portion of low-fat yogurt every day. Dieters got about 60% of energy from carbs, 15% from protein, and 25% from fat. The diabetic dieters stuck to the European Association for the Study of Diabetes guidelines, getting 50% of their daily calories from carbs, 20% from protein, and less than 30% from fat. They focused on foods like beans; dark, leafy vegetables; sweet potatoes; berries; fatty fish; and whole grains. All men and women restricted their diets by 500 calories per day.

Weight Loss - Don’t go on a diet

Yes That’s right - that four-letter word from your weight-loss vocabulary. “Diets don’t work,” They have an end.” Diets are also synonymous with deprivation, which generally isn’t sustainable. Cutting out foods or entire food groups that you love, and that you’ve loved your whole life, isn’t realistic for most people. Still, 80 percent of losing weight is controlling what you eat. So you’ll need to develop an “eating strategy” that can work for you for the long haul, If you want permanent weight-loss, you must make permanent lifestyle changes.

@commonstrong @www.commonstrong.com

Common Women | Research Shown Mens Likes Sports More than Women

2017-06-18T12:28:00.000-07:00

Blog By : Jeffrey Klugar

Gender politics and science have never gotten along very well. The patriarchal system was—and in some cultures still is—based on the premise that women are more mercurial, less deliberative and physically less sturdy than men. Those are perfectly easy beliefs to hold—at least until you subject them to the least bit of intellectual scrutiny or real-world testing, at which point they fall apart completely.
In the 1970s, the script flipped, with the fashionable thinking being that gender differences are artificial constructs. Give little girls footballs or model rockets and little boys baby dolls or princess toys and they'd play perfectly happily with them as long as someone didn't tell them otherwise.
But this too was mostly rubbish, as any parent who has raised both a boy and a girl can tell you—and as scientists confirm.

The more closely they study brain structure, prenatal hormone exposure and more, the more they confirm that boys and girls are born fundamentally, behaviorally different.
The question gets a little murkier when it comes to one of the great dividing lines between the sexes: sports. On the one hand, both interest and participation in organized sports is still a predominantly male thing. On the other hand, when any culture makes the effort to level the playing field of opportunity, female participation rises dramatically. In 1972, before the enactment of Title IX, the landmark law that ensured gender equality in educational opportunities, only 7% of high school athletes were girls. Today it's 42%.

Still, according to a thoughtful new study published in the journal Evolutionary Behavioral Sciences, the hard hand of evolution plays at least as much of a role in sports interest and participation as policy does—and quite possibly a greater one. And that, like it or not, tips the balance in favor of males.

@commonstrong @commonstrong.com

Review | Jaco Hybrid Training Center -Florida | Common strong

2017-06-18T07:32:00.003-07:00

Best In Florida | We found Jaco is the Complete Hybrid Training Center In Florida.

I was Searching For an amazing international Hybrid Gym for my Brother from India. He is living in Florida found this JACO.

#common Strong #commonstrong #fitness #crossfit

JACO HYBRID TRAINING CENTER

JACO Hybrid Training Center is a leader among fitness, health and wellness solutions in Southeast Florida. We’ve taken a unique approach to enhance the traditional gym experience with some innovative service offerings with the help of world-class talent and staff.

Jaco Hybrid Training Center has globally-sourced pro athletes, trainers and coaches. As a member, its likely you’ll run into everyone from UFC fighters to World Brazilian Jiu-Jitsu Champions, to world-class Strength and Conditioning Coaches and more. Simply put, JACO offers its members access to train under experienced professionals that just isn’t available elsewhere.

Membership includes access to ALL classes taught by professional trainers, coaches and Champions. Classes range from Brazilian Jiu-Jitsu, CrossFit, Adult/ Kid’s Mixed Martial Arts, Kickboxing, to Jaco Fit Bootcamp (just to name a few). JACO HTC breeds hybrid athletes and helps you achieve your fitness goals no matter how big they are.

There is NO WAITING AROUND at the Jaco Hybrid Training Center. We have up to 10 resistance machines for every muscle group. There are group exercise studios for classes as well all taught by our certified instructors. Additionally, Jaco Hybrid Training Center hosts workouts outside of the gym including beach workouts and team competitions.

Get Trained With Us | Hyderabad Triathlon Participants

2017-06-17T10:10:00.003-07:00

http://www.commonstrong.com/programs#promotion

We Are Providing Outdoor Training For Triathlon Participants Near Mind Space Junction @CommonStrong

Timings Saturday And Sunday

Morning

Click Here to Contact us

The Power of Introverts in a World that Can’t Stop Talking | Susan Cain | Quiet

2017-06-17T06:38:00.000-07:00

“Everyone shines, given the right lighting.” ~Susan Cain

A self-avowed introvert herself, Susan Cain is the author of the recently published book Quiet: The Power of Introverts in a World that Can’t Stop Talking. Cain says this quality is vastly misunderstood and undervalued. Bill Gates, Craig Newmark, and Mark Zuckerberg would agree: They’re introverts, too.

I prefer listening to talking, reading to socializing, and cozy chats to group settings. I like to think before I speak (softly). Until a few years ago, I was terrified of public speaking, and I am still amazed that such a giant fear is conquerable. During the last few years, I’ve given hundreds of talks, a fun fact that would have astonished my childhood—even my 40-year-old—self.

I live on the banks of the Hudson River in an 1822 captain’s cottage with my beloved husband, sons, and magnolia trees. My favorite activities are reading, writing, lounging around cafés, and traveling the world with my family. Lately, I’ve also been on a tennis kick.

A few times a year, I try to like cooking. I use a lot of old-fashioned expressions. I’m insatiably curious about human nature.To me, one of the best things in the world is that sublime moment when a writer, artist, or musician manages to express something you’ve always felt but never articulated, or at least never quite so beautifully.

I dream big and have audacious goals, and I see no contradiction between this and my quiet nature. You can read about some of these goals here and read about why and how I co-founded Quiet Revolution here

@commonstrong.com

Cristiano Ronaldo Responds To €14.7 Million Spanish Tax Fraud Probe | Commonstrong

2017-06-16T02:51:00.001-07:00

"Portuguese reports believe Ronaldo want out of Real Madrid this month"

Despite being the best athlete in the world at Real Madrid leading them to achieving back-to-back Champions League titles.
Cristiano Ronaldo is ready to leave Real Madrid shortly after the short holiday following the Confederations Cup.
Ronaldo respnded on social media "Sometimes the best answer is to be quiet" in response to the Spanish prosecutors' four accounts of alleged fraud between 2011 and 2014

When he was asked by a reporter at a ceremony for the national team about the lawsuits, Ronaldo said: "I have a clear conscience"

Usain Bolt Latest Ambassador For PES 2018 | Commonstrong

2017-06-16T02:30:00.000-07:00

The Developers of Pro Evolution Soccer Series has announced that Usain Bolt, The Fastest Athlete, will be the latest ambassador for PES 2018. As Well as an in-game player unlockable at exclusively for myClub.

"Lightning bolt, catch him if you can"

A Decent Pro Evolution Soccer Player will know about the excellence of Brazilian striker, Adriano. His Pace, shot power, his strength, he had it all and if you had him on your team, you could be guaranteed the win

"The fastest man on the planet is coming to the new edition of Pro Evolution Soccer as a pre-order bonus"

The Biggest Fight In Combat Sports? | Commonstrong

2017-06-16T02:00:00.000-07:00

"Floyd Mayweather Vs. Conor McGregor"

The fight of the decade we all wanted to see, but never thought we would. Floyd "Money" Mayweather versus UFC Champion Conor McGregor is now official, set for Aug. 26 at the T-Mobile Arena in Las Vegas.

"Former IBO champion Chris van Heerden has posted his sparring video with Conor McGregor the UFC champion in the boxing realm"

The 29-year-old boxer posted clips of his sparring session with McGregor and says that “It’s crazy to think that people can actually compare a fighter that’s 0-0 in a boxing ring, to a legend that’s 49-0. If you look at his resume, he fought the best of the best in the world.”

People telling me Mayweather will have his hands full trying to land on McGregor -STOP IT! I respect McGregor BUT i ain't Floyd and i landed pic.twitter.com/gd4dFi3XUU
— Chris van Heerden (@TheHeat001) June 14, 2017

J.J Watt Back Surgery Responded Good For Him | Commonstrong

2017-06-16T01:30:00.000-07:00

Justin James "J. J." Watt is an American football defensive end for the Houston Texans of the National Football League.

Coming off two back surgeries that limited him to just three games last season, Houston Texans defensive end J.J. Watt is optimistic about where he's at physically.

Watt speaking to reporters at Texans minicamp said he had no issues with his back to this point.

"I'm very happy with the way it's responded, It feels great"

Watt is also champing at the bit to get back on the field to sack opposing quarterbacks -like he did so well from 2011-2015

"I Can't wait to hit people, This is my natural habitat"

Night Running Group In Hyderabad

2017-06-15T01:27:00.001-07:00

Near Mind Space | Commonstrong Team Preparing for Hyderabad Traithlon 2017 | Join Us

Shah Rukh Khan’s doodle from a decade back could fetch Millions

2017-06-14T23:45:00.003-07:00

There is nothing to not like about Paris and even Shah Rukh Khan will agree. From its architecture to its food, what's not to like about Paris, really? Even Shah Rukh Khan seems to agree. We know this because a doodle he drew has resurfaced thanks to an auction house. Shah Rukh Khan 's doodle about Paris from 1997 will go under the hammer at Osian’s The Greatest Indian Show On Earth 2. The doodle depicts all things French: the Bastille, Eiffel Tower, the French Revolution, French Champagne and Voltaire. This piece of work is now set to be auctioned and is estimated to fetch almost ₹2 lakh. For Shah Rukh Khan the actor, this could be loose change (he is after all the highest-paid actor in India) but we imagine this could be big for SRK the artist! But if you’re considering cleaning up your messy room and finding random scribbled work, a word of advice: You aren't Shah Rukh Khan.

@https://www.gqindia.com @commonstrong

The Night Shift Affects Your Health And Fitness

2017-06-14T22:47:00.001-07:00

Working In Night Shift Affects Your Health And Fitness @commonstrong

Human Personality is changed to a Very good Structure over changing this rest time can causes headech and Diet Imbalance. Your brain often conditions your body to rest at night. Altering this pattern leaves you feeling exhausted and moody. Adjusting your sleep pattern can cause stress, an irregular heartbeat, and cardiovascular complications for people with a weak heart.

There is no guarantee that you will sleep well during the day. There are distractions from things and people that need your attention.

Additionally, the light and heat, in summer, during the day make it hard for your brain to remain asleep for eight hours.

But, there is a benifits doing night shifts ocassionally Better Pay, It's More Convenient

@commonstrong

Hyderabad Triathlon at Gachibowli Stadium, Hyderabad,Telangana. 8th Oct 2017

2017-06-14T10:26:00.000-07:00

HYDERABAD TRIATHLON

Hyderabad Triathlon

Gachibowli Stadium, Hyderabad,Telangana. 8th Oct 2017

India's largest open category Triathlon and Duathlon event.

Registrations are open

@commonstrong Events -www.commonstrong.com

Most Underrated Nutritional Fruits - @commonstrong

2017-06-13T02:22:00.000-07:00

"The food manufacturers and social media highlights the nutritional benefits of fruits on our health, but at the same time there are a lot of nutritional yet delicious foods we ignore"

@commonstrong "The foods that never get the attention they deserve will be at the spotlight today"

Top Most Underrated Nutritional Fruits :

1.Persimmon
"National fruit of Japan and translated from latin methods 'food of gods'."
1. Aids Weight Loss
2. Strengthen Immunity
3. Helps Fights Cancer
4. Improves Vision
5. Helps in Improving Production of Red Blood Cells

Black Panther Teaser Trailer @CommonStrong

2017-06-10T22:05:00.001-07:00

Black Panther Teaser Trailer @commonstrong Via Youtube

Best Diet Tips For Women

2017-06-08T17:27:00.004-07:00

Breakfast – Breakfast is the most important meal of the day. Fill up your breakfast meal with protein like 2-3 scrambled egg whites with a whole grain toast and a fruit of your choice or a bowl of fruit oats porridge with sprouts salad. Protein kickstarts your metabolism and keeps you feeling fuller for longer during the day.

Mid-morning Snack – A fistful of dried fruit combined with nuts or seeds, provides protein and healthy fats to keep you satisfied till lunch. Combining the dried fruits with nuts helps in controlling the release of sugars in the body.
You can also have Honey and Nuts to get weight loss.

Lunch – Choose carb-rich foods that will supply energy and protein like a bowl of dal/chicken/fish curry with brown rice or roti and a veg salad. You could also include beans or chicken sandwich with plenty of veggies. Try Avoiding Salt.

Snack– Having a snack will keep your energy levels up and you can choose from a variety of nourishing options like Apple cinnamon granola bar or Nature Valley’s granola bar or you can have a fistful of nuts and Juices.

Dinner– The supper of the day should be a combination of protein and carbs. You can include oily fish which are rich in omega 3 fatty acids like mackerel, salmon which is beneficial for healthy hair and skin. Fill up your dinner bowl with a variety of colourful veggies. Chicken/fish/paneer with roti /chila/ quinoa preparations and soup or salad with veggies. Bone Soup is also a very good source of Protien.

Bed time – A glass of low-fat milk with a pinch of elaichi.

Dinner Before 8.00PM | 4 LT WATER EVERYDAY

Sports | Marathon | Triathlon - Events

2017-06-08T03:59:00.000-07:00

Hrithik Roshan - Celebrity Workouts | Commonstrong

2017-06-08T03:58:00.000-07:00

Hrithik Roshan Diet Chart:
Depending on his body weight and condition, his nutrition plan was changed every week. Hrithik’s insulin sensitivity and blood type were also decisive factors for devising his nutrition plan.
• Protein: Turkey, steak, egg whites, fish, protein powder
• Complex Carbs: Oatmeal, brown rice, salads

Supplements:
• Morning: Glutamine 1000 capsules, BCAA 1000 capsules, Anavite multi-vitamin and amino acid complex, Omega-3 softgels, Liver detoxifier capsules, Grape seed antioxidant Vcaps
• Before cardio workouts: Grenade thermo detonator capsules
• Pre- and post-workouts: Shakes made with walnuts, oats, and Myofusion. On shoots, he sometimes had protein shakes
• Before bed: Casein protein powder mix, ZMA capsules, BCAA 1000 capsules, Glutamine 1000 capsules, Grape seed antioxidant Vcaps, Omega-3 softgels, Liver detoxifier capsules

HRITHIK ROSHAN’S WORKOUT ROUTINE:
After 20 minutes of cardio each day he starts with:

MONDAY: CHEST,CALVES AND BACK
Total 5 Sets of Dumbbell Bench Press(5 sets)
2 Working Sets of 5-10 reps
3 Warm up Sets of 5-10 reps
2 sets of Inclined Dumbbell Flyes with 5-20 reps.
Under Hand Cable Pull down(4 Sets)
3 Working Sets and 1 Warm up Sets of 5-10 reps.
Bent Over Barbell Row(4 Sets)
3 Working sets of 6-10 reps
1 Warm up set of 8-10 reps
Back Extensions(3 Sets)
2 Working Sets of 8-10 rep
1 Warm up Set of 8-10 rep
3 Sets of Seated Calf Raise of 20 reps
3 Sets of Standing Calf Raise of 16-20 reps

TUESDAY: LEGS

Leg Press (8 Sets)
3 Working Sets of 10 reps
5 Warm up Sets of 10 reps
Seated Leg Tucks (5 Sets)
3 Working Sets of 15 reps
2 Warm up Sets of 15 reps
Extensions (4 Sets)
2 Warm up Sets of 16-20 reps
2 Working Sets of 16-20 reps
Lying Leg Curls (5 Sets)
2 Warm up Sets of 15 reps
3 Working Sets of 15 reps
Squats (5 Sets)
3 Working sets of 15-30 reps
2 Warm up sets of 15-20 reps

THURSDAY: SHOULDERS,CALVES AND ABS

Marble Military Press (5 Sets)
3 Working Sets of 8 reps
2 Warm up Sets of 8 reps
Side Lateral Raise (4 Sets)
1 Warm up set of 10-15 reps
3 Working set of 10-15 reps
3 Sets of Upright Barbell Row of 7 reps
7 Sets of Reverse Flyes of 12 reps
3 Sets of Weighted Sit ups of 20 reps
3 Sets of Seated Calf Raise of 20 reps
3 Sets of Standing Calf Raise of 20 reps

FRIDAY: ARMS

2 Sets of Straight arm Dumbbell Pullover of 10 reps
3 Sets of Cable Rope Triceps Extension of 10-12 reps (Overhead)
3 Sets of Cable Lying Triceps Extension of 10 reps
3 Sets of Standing Dumbbell Triceps Extension of 8-10 reps
7 Sets of Straight-Arm pull down of 15 reps
Concentrated Curls (5 Sets)
3 Working Sets of 10-15 reps
2 Warm up Sets of 10-15 reps
Dumbbell Bicep Curl (alternate) (5 Sets)
2 Warm up Sets of 12-15 reps
3 Working Sets of 12-15 reps
3 Sets of Standard Biceps Cable Curl of 15-20 reps

HRITHIK ROSHAN WORKOUT TIPS:
1. Change is the demand of body, keep changing your workout routine after few days or daily.
2. Always stretch your body before starting your exercises and don’t lift much heavy weights if your body is not allowing to do so.
3. High reps – low weight is the formula.
4. Always get a sound sleep

The Running Spots In Hyderabad

2017-06-05T03:47:00.000-07:00

CrossFit – Workout of the Day @commonstrong.com

2017-06-05T01:14:00.001-07:00

CrossFit – Workout of the Day

CrossFit Total
1RM Squat
1RM Press
1RM Deadlift

Structural Strength – Workout of the Day

The aim of this cycle is to fix common strength and mobility imbalances found in the hip and lower limbs that impede your athletic performance and put you at increased risk of injury.

Desforges

5 rounds:
12 DL 100/60kg
20 Pull Ups
12 C&J 60/40kg
20 Knees To Elbow

Weightlifting Club – Sunday

A) Snatch 3-3-2-2-2-1-1-1-1

B) Sntach Grip Deadlift 5-5-5-5-5

C) Snatch Grip Push Press – Build to a heavy 3

What Running Gives You?

2017-06-04T05:21:00.000-07:00

The Benefits Of An Active Life :
Everyone knows that running is a great way to get into shape, but did you know that it can benefit almost every part of your body, as well as lift your mood? Running is incredibly effective at making you healthier in a number of ways. While it may not be everybody's favorite form of exercise, knowing what it can do for your life just may make you look at running in an entirely new light.

Major Benefits :
Improve Your Health.
Prevent Disease. (Specially For women)
Lose Weight.
Boost Your Confidence.
Relieve Stress.

Eliminate Depression.

#fitness #running #benefits #motivation