In a world where technology and office jobs dominate most industries, it is perfectly normal for most people to develop issues related to their posture.
Do you feel like you are a bit hunched when you finish working? Do you experience back pains – both lower and upper back – after completing an eight hour shift in work? There are more ways to improve your posture. Some of them are basic and traditional – a good focus and the right exercises. Some others are more advanced and imply using modern technologies and gadgets. The angel wings exercise is probably your best bet if you are after something simple that will not cost too much – but just a few minutes a day. Angel wings shoulder blades explained
The idea behind this exercise is pretty simple to understand. Whether you have shoulder, neck or back problems related to your posture, this exercise will retrain your shoulder blade muscles. This is the main aspect to focus on for maximum efficiency – the so-called angel wings back muscle. At the same time, the exercise will open up the frontal part of your chest – two essential steps to achieve a healthy posture.
Some people refer to this exercise as the angel wings exercise, but then, different personal trainers have different names for it. For example, some people may call it the V stretch. Some others may see it as the W stretch. Such names are given based on the positions of your arms – whether at the beginning or the ending of the exercise. The exercise must be performed by the wall – this is the only requirement. The wall is the only tool you will need. It will provide feedback and ensure you understand if you are doing something wrong. But on the same note, the wall will also keep your spine in a neutral condition and arms in the right position – less focus from your side. What muscles do angel wings work?
The angel wings exercise has a self-explanatory name and mostly targets the angel wings muscles. From a more technical point of view, these are the shoulder blades. Their position is negatively altered in those who dance, workout a lot, sit all day, or work in offices. Drivers may also be affected by this problem.
The exercise goes further than that, though. Working on the angel wings is obviously the primary goal, but the exercise is more complex and can target other nearby or associated muscles as well. For example, all the postural muscles in the upper back will be targeted when pulling the shoulders back. Moreover, you will also work on your chest, trunk, and spinal muscles. What are the wall angel exercise benefits
Performing this exercise on a regular basis will boost your thoracic spine mobility. The T spine mobility is probably the main reason wherefore so many people need this exercise. It is one of the most efficient stretches for the spine, and its difficulty makes it obvious. It takes time to get there, but you will eventually master the angel wings exercise – at that point, you will have a flexible spine to support more complicated exercises.
A good posture
The necessity of a good and healthy posture is another reason wherefore you need to work the angel wings back muscle. Even if your posture problems are not obvious, the truth is more people could do with a better posture. Add this exercise to your daily routine, and you will immediately notice some improvements.
Most of these improvements are associated with the stretches. You will learn how to pull the shoulders back while keeping your core rigid and strong. This exercise will help you avoid an arched back. Pre workout exercise
The angel wings exercise can be defined as a workout itself. If you are not the active type who goes to the gym on a regular basis, performing this exercise on a daily basis will count as a workout. However, if you do hit the gym regularly, you will love this stretch prior to your workouts. It makes a solid pre-workout solution to warm up and get your back ready.
Whether your workout includes squats, back exercises, overhead pressing, or other exercises that demand good mobility for your T spine, angel wings exercises will get you ready to smash it. Less neck and back pain
Neck and back pain are often associated with a bad posture – this is actually one of the reasons leading to such pains. Now, this stretch does not have anything to do with your neck. But since it affects the spin, the neck will inevitably benefit from it as well.
You practically compress and decompress the upper back. Wall angels will give you space between the vertebral joints, so you will gain more flexibility and less stiffness in your neck and back. So, there are no doubts about it – the angel wings exercise is excellent, but how do you do it right? How to do angel wings shoulder exercise
You may notice different variations here and there – ignore them. Stick to the classic exercise for maximum efficiency. Keep in mind that you may struggle a bit in the beginning, but that is perfectly normal. You will master this exercise later on, as your back becomes more flexible.
Here are the steps:
You can do three to five sets in a workout, but you can also have as many workouts as you wish throughout the day. Wall angels for beginners – Common mistakes
Here are some of the most common mistakes to pay attention to:
Wrapping up
In the end, the angel wings exercise is definitely a good idea and not just for those suffering from a bad posture, but also for maintenance, extra mobility, and flexibility. If you are not an active person, it will become an actual workout itself. If you exercise a lot, it will make an extraordinary pre-workout stretching exercise that will get your back ready for a more intense workout.
It may seem basic, but in a world where everyone has some problems with their posture and back, chances are it will work wonders on you.
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Take a look into the nearest gym – with membership or just as you walk by – and you will notice dozens of treadmills. This is by far the most versatile piece of equipment and probably one of the most useful ones. Whether you want to warm up, lose fat, define muscles or improve your heart function, a high-quality treadmill will get the job done in no time.
With all these, it may not necessarily be the most attractive piece of equipment for everyone. Here is what you need to know to convince yourself about the versatility and numerous uses of treadmills. Once you get the bigger image about this piece of equipment, making better decisions and organizing your workouts will become much simpler. The benefits of using a high-quality treadmill
If you are into walking or running, the treadmill is a better choice than running outdoors because the floor can usually absorb shocks. While not as low impact as other types of cardio – such as stationary bikes or rowing machines, the treadmill will put less pressure on your joints than if you went outside to jog or run – plus, the weather will never really matter when indoors.
Then, you are in full control. You can stop anytime. You can adjust the speed, so you can walk or run at full speed. You can even adjust the inclination angle to make it more realistic. A high-quality treadmill for home use is similar to what you can find in the gym. There are also a bunch of different metrics you can track. Since this is a cardio workout, it will improve your heart health as well. But then, it will help you lose fat. It will burn calories – you can actually track calories on most treadmills out there. It will shed the layer of fat covering muscles, so it will give you more definition – legs, arms, core, abs, and so on. Simply put, it will make you look better. As if all these were not enough, running or walking will also add to your motivation. As you see your workouts becoming longer or more intense, you know that it works. As you take a picture of yourself every month, you will notice some improvements. Your mental health and mood will also skyrocket in the long run. Benefits of having a high-quality treadmill for home use
Lots of people go to the gym and jump straight on the treadmill. Indeed, there are days when you simply do not feel like doing it. You look outside, the weather is miserable, and getting out of the house is the last thing you want to do. Sure, once in there, you will exercise indoors, but the effort of getting there can set you back sometimes.
Having a high-quality treadmill for home use will definitely add to the experience, whether you lack time or motivation. You can jump on it for half an hour in the morning while sipping your coffee – simply put your coffee in a tall cup. You can watch TV while you exercise after work. It is impossible to fail in finding an hour in your day for exercise – do it while listening to a podcast or while dinner is cooking. The possibility to workout from home is a plus. It saves the time needed to dress up, go to the gym, park and drive back. It makes exercising a more enjoyable experience too if you find walking or running a boring activity. Just put the treadmill in front of the TV or get some entertainment on your laptop or tablet – simple as that. Benefits of treadmill for belly fat
The treadmill is an excellent alternative to outdoor running. It is much easier on joints as well, so it makes an even better option. Not only is this one of the best exercises to burn belly fat, but it will also bring in a plethora of long-term effects over your body – and especially over visceral fat, which will go away for good.
Furthermore, if you simply do not have the time to exercise daily and you do gain a bit of weight, chances are the treadmill will prevent this extra fat from getting into the deep layers of the belly. Choose the best quality treadmill for home based on the metrics you can measure – you need to see results, as well as the weight capacity, speeds, and inclination angles. How long you should run on a treadmill to lose belly fat
The answer to this issue is pretty obvious – as long as possible. If you can walk or run for hours, go for it. Obviously, this is less likely to happen because there are other priorities to pay attention to, such as family or work. However, any type of exercise will do over a certain limit – basically, running for five minutes a day will not really give you any results.
As a general rule of thumb, try to get at least half an hour on a treadmill. Do it daily – make it a chore, even if you lack the motivation or time. Try to increase the exercising time whenever you can – if you have the opportunity to go up to an hour, go for it. You will notice the beneficial results of daily workouts within four weeks only. How much weight can you lose on a treadmill in a week?
If losing weight is the main reason wherefore you try to find the best quality treadmill for home, make sure you also mix your workouts with a healthy diet. Forget about junk food for lunch and dinner and no breakfast at all. Adopt a healthy lifestyle, and you can easily lose a couple of pounds a week if you spend half an hour a day on the treadmill.
Treadmill workout to lose belly fat for beginners
The best part about using a high quality treadmill for home use is the possibility to adjust it based on your needs. If you are not sure where to start, here is a basic workout to get into the habit of treadmills. Once you master it, you can make slight adjustments or increase the speeds or inclination angles proportionally for more efficiency.
Once you are done, repeat one more time. This is a good initial workout to help you get used to a high quality treadmill. As you get better with it, you can increase all speeds in 1MPH or 2MPH increments. Leave the inclination angles as they are for now. Conclusion
Bottom line, getting a high quality treadmill for home use will easily get you into the habit of exercising, regardless of the excuses you have made so far. It is probably the most versatile piece of equipment if you are not into heavy bodybuilding – excellent to burn fat, get in shape and define your body with more tone.
You do not need to be a fitness expert to be aware of the well-researched benefits of exercising. While there is a growing trend, most people stick to exercises for a short period of time before going back to procrastination. It is quite simple to come up with different excuses to avoid exercising, and you probably lie to yourself as well.
Why people don’t exercise is actually a matter of priorities. No time? You do have time, but you have other priorities. You would rather watch TV after work or chill on the sofa in the morning instead of jogging or hitting the gym. All in all, here is what you need to know to get into the great habit of exercising on a daily basis. Why people don’t exercise? - Top 5 reasons explained
Here are some of the most common reasons out there.
Too tired
No such thing. It sounds funny, but exercise will actually give you more energy. It will exhaust you physically, but you will feel more energized. You can exercise with a friend, so it is less boring. You can also try to force yourself – start walking, and as you gain more energy, you can get into more intense exercises. It also pays off exercising during the most energetic time of the day for you, such as mornings.
Too expensive
This is another reason to avoid exercising – not because it is too expensive, but because you do not want it. Gym membership costs vary widely from one facility to another. But then, exercising does not have to cost money. Simply get a home gym – buy a few pieces of equipment and do it in front of the TV. Or maybe you could take a half an hour walk in the morning.
No time
This excuse is similar to the one about being tired. There is no time for this because you need to watch TV, have a drink or go out. You have time, but you also have different priorities. Indeed, it takes time to get used to exercising, but you will never look back with regrets. Find a block of time in your day with no commitment – that is your window to start exercising.
No motivation
The real motivation kicks in later – weeks or months later. Why people don’t exercise without motivation is because they have no clue what they are about to achieve. Once they get into it and see results, they will be more motivated than ever. Track your workouts – write things down – and you will see motivation as soon as you realize that you are getting better and better.
No fun
Some workouts can be boring, indeed. They also tend to become repetitive. But then, this is not a general rule. If you truly want to start exercising, simply find some fun exercises that you might enjoy – rather than walk on a treadmill for an hour. If you exercise at home, watch TV, or play your favorite music at the same time. Get a friend to join you and have a chat as well.
Why exercise is good for you
Physical activity is extremely beneficial for everything – from your brain and organs to your physical appearance and good mood. If keeping your weight under control and looking more attractive is not enough for you, here are a few other reasons wherefore people exercise. What works for some people will not work for everyone else, so find your own motivation.
Despite all these benefits that everyone is aware of, most people will hit the gym to improve their looks. Why people don’t exercise is because they have not experienced it yet. However, positive results will show up within a few weeks only. Sure, you cannot see them on a daily basis, but look at your workouts getting more intense and weigh yourself once a month – you will see the difference then. What you should consider before starting an exercise
If you have never exercised before or it has been a long time, it might be a good idea to consult a doctor first. This rule is mandatory if you suffer from any chronic affections. If you are in a decent fitness condition, there is no need to. Other than that, overweight individuals should also discuss this aspect with their doctors. The same goes for those over 40 years old.
Consider your reasons as well. Why do you want to start exercising? There must be some goals. Even if you just want a better health condition overall, you need something more precise – more specific, and easier to track. It could be losing 10 pounds or perhaps getting toned abs. You might as well start exercising to ameliorate certain pains associated with age. Tracking is easier when you have goals. Think about the potential obstacles as well. Boredom might kick in at some point if your workouts are repetitive – change them, find different exercises, and so on. Bring a friend over. The lack of time or changing shifts at work may also be considered obstacles. The idea is to find solutions to all the potential obstacles before they actually arise. Finally, determine if you want to hit a gym or come up with your own gym at home. Buying fitness equipment is more cost-efficient, but you need to ensure you buy the right things. Therefore, it might be wiser to spend a few months in a regular gym in order to familiarize yourself with what you use more often. Some people may also decide to just go walk or run around the neighborhood or a local park. How to start exercising – First day
Make sure you know what you want first. If you are after cardio, there are lots of machines you can try – you can also walk or jog in a local park. If you are into gaining muscle or getting a toned body, you need to focus on weights. A bit of cardio is still necessary in the process – plus, you will need to warm up a little upfront.
If you are starting from scratch, you will need some gear. Your fitness equipment must allow you comfortable moves – just basic things, nothing too fancy. Get the right shoes as well. Then, you need to decide on the optimal time to exercise – there is no such thing as the best time of the day. Just find whatever suits you – if you go to a local gym, keep in mind that it could be pretty busy in the afternoon. See how it works and make slight adjustments for the next day until you find the perfect routine. Conclusion
Bottom line, why people don’t exercise is a concept that varies from one individual to another. No matter what your excuses are, you can always find your way around and discover the motivation to push you from behind. It makes no difference what your goals are or if you have any – go out there and take your fitness and health to another level.
One of the best things you can do for your health and well-being is to have an exercise routine. Think of the many benefits you can reap.
Exercising can significantly reduce your risk of chronic diseases, enhance your body’s balance and coordination, and help you shed off some weight. Unknown to many, working out can also help you improve your sleeping habits. Not to mention boosting your self-esteem. When most people hear about a workout program, their minds switch to the gym and the use of special equipment. These are effective methods. However, they are not the only ways to achieve results. You can also develop a plan for yourself that you can use at home and still attain positive results. This article offers you insights about workouts and a guide on creating a two-week workout plan you can use. Things to Know Before Getting StartedBeware of your workout goals
It is good to know your motivation for the workout. Is it to lose some weight, build strength, or are you doing it for feel-good sessions? Some people want to build muscle, while others generally want to improve body performance. Others also target a specific body part.
Having clear workout goals will help you remain motivated and gauge your progress. Your fitness goals primarily determine the exercises you incorporate into your workout routine. Balance is important
Combining workout activities will come in handy. You can do moderate and vigorous activities. To avoid boredom, you can try to alternate different activities that emphasize different body parts. Incorporate high-interval intensity training( HIIT) alongside low-intensity exercises.
It is also critical that you spread out the exercises throughout the period. Even the smallest amount of physical activity within short periods can be highly beneficial in providing you with better health. Dividing your days is one way to attain balance, and again this depends on your goals. However, if you target the overall body, you can have days where you do exercises for the upper body, lower body, a hip or butt day, etc. Choose your exercises
To stay aligned to your workout goals and plan, you need to choose your exercises accordingly. You can find tons of exercises and what they target, on various online platforms. There are varieties for warming up, cardio/ aerobics, strength training, stretching, recovery, HIIT/ Crossfit, and more.
Warming up
Have a warm-up session before embarking on your daily exercises. Warming up reduces your risk of injury and also gets you ready for your very first set. A simple dynamic stretch can go a long way in getting your muscles moving.
Start slow and gradually progress
If you are just a beginner, you need to start cautiously and build your progress. That way, you can give your body and muscles room to adjust accordingly.
Injuries or medical conditions
We recommend that you do not ignore any injuries or medical conditions you may have. If you can, consult your doctor. This will help you design a program that works without endangering your health. It will also help you develop a program that gradually enhances your strength and range of motion.
Listen to your body and give yourself time to recover
It is always better to work out to the levels that your body can endure. Any moment during your workout when you experience shortness of breath, feel dizzy, extreme pain, or nausea, take a break. Most times, this may mean that you are pushing yourself too hard.
Many people think that working out intensely or too long will yield faster results. However, that is not the case. Rest is important. Have a day to rest and rest between sessions too. That way, your body gets the chance to recover and rejuvenate. During sessions, you should rest relative to how much work you put in. More intense exercises will generally require longer resting times than less intense exercises. Have the right equipment
Have comfortable workout outfits and shoes, weights, gadgets like tracking devices, or any other exercise equipment you may feel you will need beforehand. It is vital that the equipment be easy to use but also practical.
Nutrition
Working out requires a lot of energy. Food is the best fuel for energy. As you stay consistent with your workout routine, you need to nourish your body accordingly. Eat right and eat healthily. Also, hydrate regularly to balance fluid lost through sweat.
Switching things up
Once you have crafted your plan, it is advisable that you constantly change it with time. This does not mean that you completely brush off your routine and set your body to an entirely new guessing mode.
You can keep the same routine but then use different equipment. Or, you can change the sets and rep schemes or change the exercise variations. How to Come up with A Two-week Workout Plan
Yes, you can exercise every day but having a plan is even better. Finding time to work out can be a challenge, which is why a schedule or plan is essential.
To come up with a two-week workout plan, you will need to choose the days of the week to do your workout. For example, you can pick five or six days to work out. You also need a resting day or two. You will also need to allocate the time you feel is best for training. Depending on your schedule, it can be in the morning or the evening. Additionally, specify the exercises to carry out with the preferred sets, reps, and timings. Remember to indicate rest times as well. Once you are done with that and have started your exercises, you must remain consistent. Consistency is key to having a successful program. Note: You can engage in active recovery on the day(s) you choose to rest. Active recovery means helping yourself recover from the intense workouts while being active. On these days (s), you maintain activity but less intensity. For example, you can take a walk, stretch, or do a casual swim. The aim is to keep moving, help your muscles repair, relieve any soreness, and enhance your motion range. Active recovery generally improves the dynamics of your body. Conclusion
Having an exercise program is essential. However, it does not mean that it has to be too overwhelming. With a suitable plan, pacing yourself, and discipline, you can have a healthy regime to keep you active.
Ask yourself what your goals are, consider your time, and most importantly, stay on schedule. Whether you choose to go to the gym or work out from home, you can use our sample plan to develop one that works for you. |
JimmyHello all. My name is Jimmy. I am an author and blogger. You can read more about me here, find my latest blog here and browse my blog here. ArchivesCategories |