#upper warmup exercises

[saxofficial]

Do These Before Your Upper Body Workout

Don’t skip your warm up, it will help you lift heavier 💪

Try these exercises next time you’re training your upper body 💯 Get 1500+ exercise videos in our app 👇

https://www.gymaholic.co/app

[thelov3lybookworm]

I Didn't Ask For This (part eight)

Part 1 Part 2 Part 3 Part 4 Part 5 Part 6 Part 7

Summary: Marriage had always been something sacred to little Y/n, something dream like, where her husband would come and whisk her away to a fairyland. At least, that's what she had always thought.

All her dreams would be shattered.

But maybe she can salvage them?

•○●⛦●○•

Tw: forced marriage, azzie sulking about (lmao), none more that I can think of, so let me know if I need to add anything.

A/n: okay, guys, first things first, I'm so sorry for the delay in this part. I just couldn't get to writing it and for the past few days I have had a lot of work to do. And, the part everyone's been waiting for is here. The slap is here. 😌

Enjoy!

•○🌑○•

It had been a week since Y/n had walked away from Azriel and left him alone on that balcony. Everything had gone back to the way it was before, with him doing his best to ignore her and her doing the same. The only difference was, he cared for her now, and she could see it in anything he did.

Filling her glass of water or filling her cup of tea at meal times. Not pretending that she didn't exist. Helping her and instructing her when training with other priestesses. So that was... progress?

As she stepped through the door to the training area, her eyes immediately started searching for her husband without her permission. But he wasn't in his usual spot in the corner of the ring. No, he was in the middle of the ring, sparring with Cassian.

And he was shirtless.

It wasn't as if she had never seen someone shirtless. Having a brother and living in a camp, it was an everyday occurrence.

But seeing Azriel was different. The way his muscles flexed as he spun and attacked Cassian, the way sweat dripped down them. It gave her butterflies.

"Not hard on the eye, don't you think?" Nesta murmured, startling Y/n. "Or are you too busy drooling over him to form coherent thoughts?"

"Shut up." Y/n mumbled. That was when she noticed that there were no priestesses, including Gwyn. "Where are the others?"

"They had some ceremony today. And Emerie had important business in her camp. It's just the four of us today."

Y/n nodded, then realised that would mean that she would have all of Azriel's attention on her. Her mouth dried.

Nesta and she started with some warmup exercises while the Illyrians finished off their sparring. When they were done, Cassian sent her a cheeky grin and a wink as she walked to Azriel. Y/n shook her head, exasperated.

Azriel was waiting for her when she neared him. And when he looked up, she knew today was going to be one hell of a day.

•○🌑○•

Y/n panted, crouching for a moment. She had discarded the upper jacket that she had worn that morning on a nearby bench. She was sure if she squeezed all the sweat from her body, it would rival the water of the Sidra.

Azriel had shown her absolutely no mercy today, with all his undivided attention upon her.

"Tired already?" Azriel asked, sweat dripping down his forehead.

Y/n gaped. "What do you mean already tired? It's been hours since we started. Atleast 5 hours, if you ask me."

He raised a brow. "Actually, its barely been over an hour."

"Excuse me? You're lying."

"No I'm not."

"Hey Y/n!" Nesta called before she could answer. Y/n turned to her and Cassian. "I have some work to do in the library and Cassian has a meeting with Rhys. We're leaving. Is that okay with you? You can come with me if you want."

Y/n shook her head. "You go. I'll go and get some rest after this."

Nesta nodded, waving to her and exiting the training area with Cassian on her heels, wiggling his brows at Y/n. She tried to scowl at him, but couldn't. He was just too adorable.

Azriel was looking at her with an unreadable expression on his face. He brushed a stand of hair back from her face, his hand lingering on her cheek. She felt butterflies erupt in her stomach.

But then he went rigid, a muscle feathering in his jaw. She noticed his shadows thickening around him, hiding him from view.

And then her eyes flitted to the arch that led into the training area, where the middle Archeron sister had appeared. She smiled in that perfect manner of hers when Azriel glanced at her.

"Azriel." Her said in her lilting and melodic voice. "Its been weeks since we talked. Where have you been?"

He studied her for a minute before turning back to Y/n. "I've been busy."

A flash of hurt crossed Elain's features before she smiled again. She placed a hand on his shoulder and Y/n looked away.

"I think I'm done with training today. Have a good day." Y/n said, making a beeline for the arch, ignoring the sound of protest azriel made behind her.

She raced down the steps, heart beating wildly. But then she remembered that she had left her jacket back on the bench near where she was training. She felt weirdly naked without it.

Cursing herself, she turned back, practically flying up the stairs, praying and hoping she wouldn't find them doing something she couldn't handle.

But, as said before, her life never went as she wanted it to.

When she emerged in the training area, she found the middle Archeron sister standing in the exact same spot Y/n had been in a few moments prior. And they were kissing. Elain was all over Azriel, his hands holding her waist.

An involuntary gasp escaped Y/n, and it must have been loud as Azriel pulled back and turned to her. He paled.

"Y/n–" She ignored him, walking straight to the jacket lying near him and donning it. When she turned to leave, he tried to get her attention again, to no avail. And so he caught her wrist.

Before she knew what she was doing, she whipped around and her hand flew up. She only realised what she had done when her palm started stinging and Azriel stumbled back, landing on the bench where her jacket had been.

He stared at her with wide eyes, his mouth gaping like a fish.

She had slapped him.

It was completely unexpected. She didn't mean to slap him. She wanted to apologise, but she stopped herself.

"Don't play with my life Azriel. One moment, you look like you actually want me, the next, you turn around and kiss her. This is not a game, Shadowsinger."

"Y/n– I swear it is not what it looks like. I can explain. I–"

But Y/n couldn't stand to be in his presence anymore, so she left.

•○🌑○•

Night descended swiftly on Velaris, and Y/n found herself sitting next to Nesta while eating dinner. She hadn't told Nesta about what she'd witnessed yet. She didn't have the energy.

Azriel was nowhere to be seen. And, even though Y/n was happy about it, she couldn't help but wonder where he was.

After dinner, as she was about to step into her room, a shadow darted in front of her face, making her stop in her tracks. It looked frantic as it flew around Y/n before flying towards the general direction of where the training area was supposed to be.

Her brow furrowed. It looked like the shadow wanted her to follow. And so despite the fatigue weighing her down, she followed it.

It took her straight to the stairwell that led to the training area and up it. She slowed down when she heard voices coming from beyond the arch.

"How many times do I have to tell you I don't want anything to do with you!" That was Azriel.

"Az–" Y/n froze. That was Elain.

"No Elain. I am married. And I want to have a relationship with my wife. Why can't you understand–"

"You didn't want her–"

"Now I do! I want her."

"What does she have that I don't?"

"It's not about being better than the other. She is my wife, and I want to get to know her."

"But she doesn't like you."

"Yeah well, she might have started to like me if you hadn't kissed me this morning. We might have had a chance at ahappy life, and now you've ruined it. She will never want me again, all thanks to you. Are you happy now?"

"Then tell me you didn't want me to kiss you."

Y/n peeked around the arch to see them standing near a practice dummy. He was shirtless and gaping at her. "Me telling you to not kiss me was not enough? Me trying to step away, push you away when you kissed me was not enough? Fine. Listen closely Elain, because I will not repeat it again. I. Do. Not. Want. You. And nor did I want you to kiss me. I did not enjoy it."

Elain stared at him for a moment before turning and marching straight towards the arch. She looked furious. When she got closer, she realised Y/n was standing in the arch. Elain sneered at her, bumping her shoulder harshly on the way out.

Y/n watched her go with her mind spinning.

Azriel had been forcibly kissed by Elain. He hadn't wanted it, despite what she had believed.

A thump sounded from below, and Y/n looked down to find a first aid box her her feet. She frowned, but then that little shadow came to hover around her face before darting to Azriel.

That was when she saw that Azriel was sitting down on a bench, his head in his hands. There was a small puddle of dark liquid beneath his feet, some of it dripping down his hands.

With a jolt of horror, Y/n realised it was his blood. Drops of it led to the training dummy, and she summarised that he had been punching the dummy for so long that his hands started bleeding.

She picked the box by her feet, walking to where he sat. He looked up when she came near, his eyes widening slightly. He said nothing as she kneeled in front of him, opening the box and setting it next to her. He watched her as she took his hands and examined them, starting to work on him.

She knew how to patch wounds up, from the most tiniest to fatal wounds. She was the one that mostly patched her brother up.

She worked in complete silence the whole time, except for when azriel had hissed in pain when she was applying a gel into his wounds.

When she was done, she surveyed his hands. Then she finally glanced up.

"I'm sorry. I shouldn't have slapped you." She mumbled quietly.

He smiled faintly. "I deserved it." He said back, equally quiet.

"That you did." She nodded. A surprised laugh left him, some of the tension bleeding from his shoulder.

They didn't say anything for a long time before she gathered all the supplies and the box vanished. As she stood up to return to her room, she paused.

She wanted this to work, she knew that. And she knew that he wanted th same thing. So, mustering all the courage she had, she glanced back at him. He hadn't moved, staring at her.

"I hope the offer to take a tour of Velaris still holds?" It was a peace offering. She knew they needed to sit and have a long chat about everything, but for now, neither of them were ready for a heart to heart. They might have been friends before, but they didn't know each other now. They needed to understand what the other had become in the last five centuries to understand each other.

His brows furrowed. "What..." But then he perked up, his eyes lit up with precious hope. "The offer still stands."

"Thank the cauldron." She smiled. "Tomorrow?"

"Whenever you say."

"You've lived here. What do you suggest?"

"Morning is a good time, though its prettier in the night." He searched her eyes.

"Well... I guess we have no option but to spend the whole day in the city, don't you think?" A bright, beautiful grin spread on his face as he nodded eagerly. "Be ready after breakfast then, Shadowsinger."

As she walked down the steps, she could hear faint cheers coming from behind her, and she smiled.

A little of the weight she seemed to carry around everywhere lessened.

And she knew this was the right choice.

•○🌑○•

Part 9

Taglist: @bubybubsters @maxxieluvs @bubbbllee @buckyandgeraltsupremacy @waytoomanyteenagefeels @tell-me-a-poem @the-lake-is-calling @spaxxxi @japanese-wonderland-blog @valeridarkness @moonlwghts @deadratio @esposadomd @harrystylesfan2686 @missusbarnes-rogers @whatthefuckshappeningrn @hyacinthoideshispanica @historygeekqueen @lizziesfirstwife @nastynesta @aroseinvelaris @nightless @cleverzonkwombatsludge @kodokunarisu-blog @selillusion @eos-princess @moonfawnx @a-court-of-milkandhoney @emilyo-218 @wannabewolf @ailyr92 @chronically-online-cheese @myheartfollower @hells-sluttiest-new-arrival @marina468 @menaosama @starryhiraeth @hereticdance @mali22 @valencia-rou @azrielsstarlight @marvelouslovely-barnes @luvmoo @starlight-hope @a-frog-with-a-laptop @fall-myriad @alt-ghost @elleofdragons @ruleroftides @5moremin @stargirl1714 @bunnymallowo

[valentine-cafe]

May I have a tirimasu, a strawberry shortcake and a mango pudding please?!

[Afab reader]

Just thinking about walking in on them all working out together! But you want their attention on you so badly!! You're going to each one to give kisses all over their faces! But they don't budge!! So you're watching Rishen stretch doing the splits! Folding his body onto one leg and switching to do it to the other!! All the while you're crawling on your hands and knees trying to keep your lips on hers!!

Moving to Talisen, he still won't budge, no matter how many times you chase after him when he changes positions!!

Moving onto Alessio, who is doing push-ups! So you just crawl under him, and he gives you kisses everytime he goes back down!!!

-🍄

˖⁺. ﹙ hero duo x afab reader x antihero. ﹚ .𖹭 ݁

. . . distraction !! 🍒 :  naga ˖ grim reaper ˖ hero character , spider-mantis-moth hybrid ˖ hero characer & antihero ˖ mercenary ˖ enigma character character﹙ verse 781 talisen, rishen & alessio. ﹚

you try to get yourself some kisses while they're working out

“Sorry cariño,” Rishen chuckles softly as you whine, trying to catch his lips as he eventually begins his yoga exercises Talisen had given him a few weeks ago, switching into different positions so quick, you can’t catch up!

“I promise I’ll come give lotsa kisses after okay?” He responds to the pout you give him, watching as you throw your hands up in exasparation.

Without many words than a small ‘okay,’ you move onto Talisen. Who is in the middle of rounding up his own warmups before he begins his taekwondo training.

You manage to sneak in just about 1 kiss, which is impressive. Considering how quick the naga moves. Eventually, his foot swipes below yours to stop you from chasing him. His hand out and prepared already to catch you.

With a small ‘OOmph!’ you land in his grasp and look up at him with a small look of betrayal. He all but huffs and straightens you. Moving you up to stand properly again.

“Baobei, I am training. Be patient.”

“It’s hard!” You sigh and look down. Upper body rocking from side to side slowly as you kick the ground a little.

“I never got any kisses in the morning.” At the statement given, you watch as your boyfriend’s eyebrow raises and he gently directs you to look over at the other man in the corner of the room doing push-ups. Alessio happily starting up his own workouts.

“Well why do you not go get some from him, then?” Talisen states bluntly, only to watch your face crumble a bit.

Realising his own words he raises his brows and thins his lips, before smiling reassuringly.

“Baobei, it is not that we are denying you, Rishen and I are awfully busy.” He whispers, pressing a soft kiss to the corner of your lips. “You know I do not mean to make you sad.”

His thumb strokes across your cheek gently before, and suddenly you squeak as he sends you off to Alessio with a small smack on your butt.

Shuffling over to Alessio, he quickly catches your eyes with his own emerald ones. A look of curiosity rendering his face for a moment, before the usual signature smirk makes its way upon his lips once again.

Immediately, you wish to kiss it off.

“You here for somethin’ querida?” He teases, only to let out a little ‘oop’, as you crawl below him and purse your lips slightly.

“I want kisses. . .” No more words had to be said after that. He simply gave you a little laugh and began his push-ups once more, lips meeting yours every time.

And as the minutes went by they’d become longer and longer. loving, passionate and soft kisses, that had the man above you forget all about his routine. Melting into your touch, while he supported his bodyweight on his elbows and forearms.

It was enough kissing to distract the two others, leaving them staring in their own enjoyment. And tinge of envy.

[jenthebug]

Workout:

Warmup - 20 minute, one mile walk

Upper body -

20 wall pushups

20 shallow angled pull ups with the TRX

20 crunches on an exercise ball

20 lat pull downs, 40 lbs

(It was about at this point that I had a lack of planning hangry emergency and went to qdoba)

[aidoneusmusic]

do you have any tips on improving belting / strong high range singing after t?? t lowkey stole my belting range and i'm trying to get it back so i'm curious if you have specific techniques or warmups you do 🙏🙏

Hi hi !!

Thanks for reaching out! I know this sounds dumb, but please try not to stress yourself ❤️ Your body is going through an immense change and it just takes some time to adapt!! Your vocal cords are muscles, after all, so it’s just about working them out as consistently as possible without straining.

I had an old vocal teacher who studied esophageal physiology for vocal performance, and she taught me this encouraging fact — the thickness of your vocal chords determines how low you can sing, so there will be a natural a limit on how low you can go (which of course expands on T). But with singing high notes, that mostly depends on training your vocal cords to vibrate quickly. So with practice, no matter how deep your natural voice is, you can always go higher

First, I’d recommend focusing on breathing exercises to make sure you’ve got that support — One thing I found was really helpful for me was Semi-Occluded Vocal Tract exercises (aka using a plastic straw to do breathing exercises). I practiced singing through a straw, but there are also tons of different kinds on YouTube videos about specific exercises.

Additionally, you can always go with the very basic vocal warm-ups we always hear about (scales, ‘bubble lips,’ do-re-mi, whatever). But what helped me the most was just finding songs I loved that travelled along the entirety of my lower-upper range and just sang those regularly. For me, singing songs I enjoy listening to makes me feel more relaxed, and helps me practice without thinking too much, or singing with too much physical tension in my body.

Ultimately, though, the most important thing is practicing as often as possible. You will likely go through a period (as I did) where your voice is cracking non-stop, and singing feels almost impossible, but just do your best to sing through that too. All the awkwardness will pass, and your voice will get stronger every day ❤️ Wishing you luck!

[amelias-calamity-quintet]

Would love to learn more about each of the bullet points, but if I had to pick just one, the pantheon around the world sounds interesting

You can send in as many as you like, I will absolutely answer them all. It's one of the reasons I set up the Tumblr blog for my fics, asks like this help me do character voice and worldbuilding and it's good for warmups & breaks from the main writing itself. Very "so y'all found the one NPC I forgot to name" kind of GM exercise. I did it for my book series and I got more worldbuilding done that way than I had in ages, so genuinely, there's not an upper limit to these, I might just have to put them in queue.

That said, I'm going to hand this over to the princess and Marela, I think they'll have the most insight on this topic.

The Pantheon Around the World w/ Princess Zelda & Marela

Zelda: "That is an entire field of discussion. It would take books to cover the full breadth of theological differences across the world. I can give you a summary to the best of my ability, but some topics do require further reading to explore.

"There are some matters of religion that are easy to define in our world. For instance, we have definitive proof of the Golden Goddesses; Din, Nayru, & Farore, along with a handful of other divine beings, like Hylia. But different cultures will value these divines, well, differently. While they all generally share worship for the main Three, and with secondary worship to Hylia for Her connection with the legends and the cycle, it can manifest uniquely based on a culture's primary relation with divinity.

"Take Hyrule for example. Due to our proximity to the Sacred Door, our kingdom has been central to the cycle and the legends as the source of magic evil has always sought out. For this reason, as well as for Her sacrifices, worship for Hylia is more prevalent that in other nations. Many Hyruleans take Hylia's story, of being mortal and of achieving ascension through the forging of the Master Sword and the imprisoning of Demise, as an act of inspiration, of Hope. Now, more recent study would suggest Hylia was already incredibly powerful, of at least two Sage lineages before Her ascension, but Her story still proves primary in Hyrulean faith. That isn't to say that the Golden Trio aren't still highly revered, but many in Hyrule find Hylia to be more..."

Marela: "Personable? Relatable? Achievable?"

Zelda: "Perhaps not the last one, but yes. In that vein. Hylia was the most like us, Her story is the one also most intertwined with our culture, so entangled with the legends as it is. But it's certainly not the only one. And other countries will favor other Goddesses. Unsurprisingly, Rahaal sees Din as a primary inspiration, as does Teromac. Farona chiefly holds Farore in worship."

Marela: "And Naydrana and Kohno hold Nayru in higher esteem!"

Zelda: "Precisely. Then there's Lyberic, which holds the Goddesses in equal value. And Holan, whose current theological debates have put the eight Sages of the Convergence in higher value. For similar reasons that Hylia is favored here, current leading Holanii ideology views the Sages as the most achievable, and thus the mantle most worthy of respect and reverence."

Marela: "It's hard to imagine not having the Goddesses so central to worship. Particularly living here. I know it's true. My family visited the coves in Kohno once. Seeing Din's underwater was a surprise! The lava fissure certainly sold it, if the fire coral hadn't."

Zelda: "Every culture has different centered fixtures in their worship with the Goddesses, none more correct than the others. Like our connection to the Sacred Door."

Marela: "You've been to the other great temples, Zelda. I think you could give some examples."

Zelda: "I have. The closest to us would be the Arborage, the temple within the boughs of the Great Maru Tree in Farona's capital, Pabatta."

Marela: "Great Maru Tree? Like the Great Deku Tree?"

Zelda: "Older even. As old as the Creation, so the stories say. She is an infinitely wise being. And not the only one in the nation. At each of the Goddesses' glades in Farona, one of her daughters has grown. Pilgrimage to them is of both religious significance and part of the ceremony for becoming ruler of the country. Unsurprisingly, Farore holds significant sway. Though I've been to the Endless Ember, it's definitely connected with Din."

Marela: "What about our other friendliest neighbor, Rahaal?"

Zelda: "In Rahaal, the high influence of Gerudo cultures does hold Din in the highest esteem. The Temple of Radiant Fire is said to contain the flames that were used to forge the Master Sword, though the sanctum where they would be held has long been sealed. But in Rahaal, theology and science are opposite sides of the same coin. There are universities built around each of the Goddesses's forges, the University of Arcanum & the Metaphysical for Nayru, the University of Practical & Material Sciences for Din, and the University of the Natural Order for Farore, divided across the nation. Only the University of the Forum is separate, and that's because the Temple of Radiant Fire is so sacred."

Marela: "There are different titles, I've noticed as well. Here in Hyrule we call spiritual leaders priestesses. But in Kohno, they were called anchorites or by a familial title."

Zelda: "It does vary widely. In Naydrana, they call their spiritual leaders mystics, in Farona attendants, and in Holan ministers. Like I said, it would take books to truly delve into this topic, and how widely is varies. I'm afraid I only have so much time to give to this answer, as interesting as its discussion might be. We haven't even had time to discuss the Dreeka and their Goddess, there is truly so much more to explore."

Marela: "I would look forward to continuing this discussion in the future though! Perhaps when we've had more time to travel. And after this little plan of yours in Hylia's temple-"

Zelda: "I think we're getting ahead of ourselves there, Marela. Somethings are better left unsaid, I think."

------------------------------------------------------------------------------

Mark of a Hero (Updates on Tuesdays & Fridays, 1 of 9)

Hyrule is at peace, or so the Royal Family would have its people believe. Something is afoot in the kingdom, and someone needs to do something about it. Least likely would be Marksmen Link Sayre- a mercenary and monster hunter doing his best to get by. Until a job goes wrong, and he gets roped into the secret plans of Hyrule's princess. Now Link must play the part of the Hero to dive deeper into the mystery, and maybe stumble into a legend of his own.

AO3 - Wattpad

[flyingfitandsugarfree]

Muscle Fuel March (Sunday 02/03)

Today's warm up track (one of them, at any rate):

5 min warmup + 15 min upper body + 10 min abs

Used 3kg dumbells for the upper body workout. Probably could've done heavier. But I was feeling it for sure by the third set. Tricep dips can suck my ass honestly.

10 min abs... I had to modify a couple of exercises because my abs suck, but I did my best, really trying to focus on feeling my abs engaging and working during the exercises.

Food log under the cut (tw calories)

Today's Intake

[Calories + protein]

Onigiri [131kcal, 2.6g]

Protein bar (baked chocolate) [208kcal, 15.8g]

An pan [295kcal, 8.7g]

Kakinotane choco [169kcal, 2.3g]

Spicy chicken [169kcal, 14.5g]

Greek yoghurt (orange & apricot flavour) [89kcal, 10g]

Chicken, egg & chilli veggie sandwich [272, 26g]

Apple [46kcal, 0.2g]

Edamame chips [225kcal, 1.9g]

Dragonfruit [61kcal, 1.1g]

= 1665 / 1800kcal || 83.1 / 80g

Report card (about)

Within calorie goal: ✅ +1 Protein target: ✅ +1 Fruit/veggies: ✅✅ +1 Water: ✅✅ +2 No binging: ✅ +1 No pepsi zero out of designated hours: ✅ +1 No eating after 9pm: ✅ +1 Exercised 30+ minutes: ✅ +1

Total points: 9

Rank: Turks

HERE'S MY BOY

Reno my beloved blorbo <3

[yandere-daze]

I downloaded the Ensemble Training app. I can't believe that a game with anime boys in it got me to exercise. And boy, it made me realize that my body desperately needs it, because on the first day with the warmup stretches, my entire spine, lower back and hips just popped. Now I'm on my 15th day streak, and my motivation is to get better arm strength (because my upper body is like a wet paper bag in terms of strength) to be able to do a handstand like Midori-kun one day 💪. (Which btw. Why have we never seen him do a handstand, what's up with that?)

-midori enjoyer

Omg the enstars exercise app! I haven't tried it out myself but I've heard that apparently it's actually not that bad? Like the actual exercises themselves are legit? And that's just so fascinating to me.

I'm honestly tempted to try it out myself for shits and giggles but I'm always worried that I won't understand what they're saying because it's in Japanese and that my little phone screen will be too small for me to be able to tell what I'm supposed to do.

My stamina and general fitness level are terrible, I really need to do more (read: any exercise at all) but I'm so lazy and tired and I procrastinate even doing the things I actually like doing. I can never seen to motivate myself long term 😔

[lifesciencesmagazine]

HIIT Workouts for Beginners for Better Health and Energy

Source: www.nytimes.com

Long workout sessions at the gym are not always possible. That’s where HIIT workouts for beginners come in. HIIT stands for High-Intensity Interval Training. It’s a type of workout that combines short bursts of intense exercise with rest or low-intensity periods. The good news? You don’t need hours to get fit; just a few minutes can make a difference. 

In this article, we will break down what HIIT is, why it’s so effective, and how beginners can start safely. Whether you want to lose weight, build muscle, or simply feel more energetic, this simple guide is for you.

What Is HIIT?

HIIT, or High-Intensity Interval Training, is all about alternating between hard work and rest. For example, you might sprint for 30 seconds and then walk for one minute. This cycle repeats for about 15 to 30 minutes, depending on your fitness level. The intense parts push your body to work hard, while the rest periods give you a quick recovery. This way, you can burn more calories in a short time compared to steady, slow workouts.

HIIT workouts for beginners are designed to help you build stamina without feeling overwhelmed. The exercises are simple, and you can adjust the speed, duration, and intensity based on your current fitness. This way, you can burn more calories in a short time compared to steady, slow workouts.

Read Also: Unleashing the Power of High-Intensity Interval Training (HIIT) for Optimal Fitness

Benefits of HIIT Workouts

www.workoutamsterdam.nl

There are many reasons why people love HIIT. Here are a few key benefits:

1. Time-Efficient

You don’t need to spend an hour in the gym. Even a 15 to 20-minute HIIT session can give you great results. This makes it perfect for people with busy schedules.

2. Burns More Calories

HIIT burns more calories both during and after your workout. Your body continues to burn fat even hours after you are done exercising. This is called the “afterburn effect.”

3. Improves Heart Health

HIIT gets your heart pumping, which improves cardiovascular health. Over time, it can lower your blood pressure and reduce your risk of heart disease.

4. Builds Strength and Endurance

You’ll build muscle and stamina without spending hours lifting weights or running long distances.

5. No Equipment Needed

Many HIIT workouts for beginners use just your body weight. You can do them at home, at the park, or anywhere you have a little space.

Common HIIT Exercises for Beginners

Starting HIIT doesn’t mean you need to be an athlete. Here are some simple moves often included in HIIT workouts for beginners:

Jumping Jacks – Great for warming up and getting your heart rate up.

Squats – Strengthens your legs and glutes.

Push-Ups – Build upper body strength.

High Knees – Improves cardio fitness.

Mountain Climbers – Targets your core while boosting your heart rate.

Plank – Builds core stability.

You can mix and match these exercises to create your HIIT routine. Remember, the goal is to work hard for a short burst, then rest before repeating.

Sample HIIT Workout for Beginners

www.waterfordfitness.com

Here is a simple HIIT routine for beginners you can try:

Warm-Up (5 Minutes)

March in place: 1 minute

Arm circles: 1 minute

Leg swings: 1 minute

Jumping jacks: 2 minutes

Read Also: 3 Warmup Exercises to Start Your Morning Workout

Main Workout (15 Minutes)

Do each exercise for 30 seconds, followed by 30 seconds of rest. Repeat the full circuit 2 times.

Jumping Jacks

Squats

Push-Ups (modify on knees if needed)

High Knees

Mountain Climbers

Plank

Cool Down (5 Minutes)

Gentle walking: 2 minutes

Stretching: 3 minutes

This routine is perfect for HIIT workouts for beginners because it’s simple, easy to follow, and doesn’t require equipment.

Safety Tips for Beginners

While HIIT can be very effective, it’s important to stay safe:

Start Slow: Don’t push too hard in your first few sessions. Let your body get used to the new workout.

Focus on Form: Doing the moves correctly helps prevent injury.

Listen to Your Body: If something hurts, stop. It’s okay to modify exercises.

Stay Hydrated: Drink water before, during, and after your workout.

Warm Up and Cool Down: Never skip these. They prepare your body for exercise and help with recovery.

If you have any medical conditions, talk to your doctor before starting HIIT workouts for beginners.

How Often Should Beginners Do HIIT?

For most beginners, 2 to 3 sessions a week is a great start. This gives your body time to rest and recover between workouts. As you build strength and stamina, you can increase the frequency if you like.

Remember, rest is just as important as exercise. Overdoing it can lead to burnout or injury.

Tracking Your Progress

One of the best ways to stay motivated is to track your progress. Here’s how you can do it:

Take Measurements: Keep track of your waist, hips, arms, and legs.

Monitor Your Weight: Don’t obsess, but check in weekly.

Track Your Workouts: Write down how long you exercised and which moves you did.

Notice Energy Levels: You’ll likely feel more energetic after a few weeks.

Watching your improvements can keep you motivated to stick with HIIT workouts for beginners.

Why HIIT Works So Well for Beginners?

HIIT is effective because it pushes your body to adapt quickly. Even if you are just starting, these short bursts of effort can build strength, burn fat, and improve your heart health faster than many other workout methods. 

HIIT keeps things interesting. You will feel challenged but not overwhelmed. And the best part? You don’t need fancy gym equipment or a lot of space. 

Similar Articles:

How to Add Variety to Your HIIT Workouts?

10 Yoga Poses to Pair with Your HIIT Workouts

Conclusion

Starting a fitness journey doesn’t have to be hard or time-consuming. HIIT workouts for beginners offer a simple, quick, and highly effective way to get in shape, lose weight, and boost your health. By following the basic tips and sample workout shared here, you will be on your way to a fitter, healthier you in no time. 

So, put on your workout clothes, clear a small space, and give HIIT a try. You might be surprised how much you enjoy it and how quickly you start seeing results.

[mittenk1tten]

Ecstacy Grounding Kit

requested?: yes! Themes: Blood, wolves, fighting, water dripping, trashy book reviews, horse-games, muffled music Contains: Sounds, videos, DIY, links, guides, tips, games & food

Party Music playing from another room

Faucet dripping (heavier & faster water)

DIY fake blood

Reviews of Colleen Hoovers Lowest Rated books

Faucet dripping 2! (lighter, more whimsical and tinkly)

An analysis on the horror game Scratches

Sleeping on the couch at a party (turn the volume down a little for maximum effect)

Bath filling sounds

Strange Aeons reading Onisions books [ 1 ] [ 2 ] [ 3 ]

Mapicc spending 1 year taking over the SMP

Collecting the Server's rarest Items

The Channel FunkyFrogBait has a BUNCH of stupid people that they review and look at.

How to navigate a forest / 10 wilderness survival tips / Woodland walk tips

At-home self defense training for beginners / 10 self-defense moves

Mobility & Activation Warm-up exercises

5 stretches for before and after a run / 5 minute run warmups / 5 minute pre-run warmups

For play fighting, I'd also recommend keeping some plasters and something cold/hot (preference) ready just in case someone does get hurt. That and a comfortable area or a ready-made bed to collapse into once its done. (some food & water for after to help regain energy might be good too)

Tale of a wolf (unknown - coming soon)

Demonologyist ( low-end mid-price)

Riding Club Championships (free but looks like it may have mico-trans)

PANICORE (cheap)

Mouthwashing (upper-end cheap)

SOMA (low-end expensive)

My Horse, Bonded Spirits(upper mid-priced)

World of Horror (upper mid-price)

Unbridled: Horse Designer (free)

And of course, there's also playing minecraft, starstable and wolf quest too!

I'd also take a look at any roblox games such as yellowstone park. Although you have to unlock different animals like wolves.

Meals

Doner Kebabs , Fish sauce & Chicken Noodles , Garlic Butter fish , stewed steak ragù , boeuf bourguignon , Cheeseburger skewers , Fish "pie" jackets , Haddock Pilaf , Sausage. Chicken & Squash traybake , Chicken Gyro , Beef Kebab Skewers , Miso beef skewers with grilled veg , Cheese stuffed burger bombs ,

(three marinades)

x -- x -- x -- x -- x -- x -- x -- x

[how2fit]

A new year is here (yeah, we don't know how that happened either). With another trip around the sun often comes goal setting—moving more throughout the day, being able to run a mile without stopping, becoming more flexible, finally committing to those weekly strength workouts, etc. Whatever fitness intentions you have for 2025, there's one universal thing that'll make them easier to achieve: muscle-activation exercises. Muscle-activation exercises have some serious perks, including improving your overall performance in the activities you love to do. “Muscle activation warmups can help prevent injury and also improve stamina,” Ellen Thompson, CPT, head trainer at Blink Fitness, previously told Well+Good. “By activating specific muscles, you can improve your range of motion and flexibility, which can help with overall movement quality.” If you have a body and muscles, here are 15 simple, straightforward exercises you can do to get moving. Pro tip: These are great to do before any type of physical activity to get your muscles warmed up (for example, if you're doing an upper-body strength workout, you'll want to warm up your muscles before the main event). However, these moves are also fantastic to do whenever you want to get some extra movement in. Choose your own adventure.   1. Scapular squeeze This move—also called a hanging scapular retraction—activates your back muscles and is great for building your mind-muscle connection. Your browser does not support the video tag. Carefully step up to a pull-up bar and hold onto it with an overhand grip (your wrists facing away from you) and your hands slightly wider than shoulder-width apart. Start with your arms fully extended and your body hanging straight. Squeeze your shoulder blades down and together, without bending your elbows. Hold for one second, then release. That’s one rep. Repeat. 2. Thread the needle The thread the needle stretch improves mobility and flexibility in your shoulders and back. Your browser does not support the video tag. Begin on your hands and knees. Lift your left hand off the ground and reach it under your body toward the right, allowing your shoulder and the side of your head to lower to the floor. Your right arm should stay straight, supporting your weight as you twist. As you "thread" your left arm under your right, aim to stretch as far as comfortable. You should feel a stretch through your left shoulder and the thoracic (middle) region of your spine. Maintain this position, breathing deeply and allowing your muscles to relax into the stretch. Pull your left arm out, returning to the quadruped position. Reset your posture before repeating on the other side. 3. Superhero to push-up This combination move activates your shoulders and back, but you'll feel your glutes and hamstrings firing up as well. Your browser does not support the video tag. Start lying face down on a mat or the floor. Extend your arms overhead and straighten your legs. Lift your arms, chest, and legs off the floor by contracting the muscles of your back and glutes. Hold this position for one or two seconds while contracting the muscles of your back. Slowly lower your arms, chest, and legs back to the ground. Repeat this four times. Then do a push-up: From a high plank position, with your hands shoulder-width apart and your body in a straight line, bend your elbows and lower yourself down toward the floor. Try to lower down until you almost touch the ground (or go as far as you can go without sagging your hips or flaring your elbows). Press upward until your arms are fully straight and you are in the starting position. Repeat the sequence of four superheroes and one push-up. 4. Plank walkout with shoulder tap This move activates your shoulders. As an added bonus, you're work your core and even your hamstrings with this plank variation. Your browser does not support the video tag. Stand with your feet hip-width apart. Bend at your waist and walk your hands forward until you are in a high plank.

In the plank, tap your left shoulder with your right hand Place your hand back down and tap your right shoulder with your left hand before returning it to the floor. Walk your hands back toward your feet. Stand and repeat. 5. Sunrise This exercise opens your shoulders up by activating your upper back and stretching your chest muscles. Your browser does not support the video tag. Sit in the middle of the seat of a chair with your knees bent to 90 degrees, knees over ankles. Bring your palms together at the center of your chest. Keep your chest tall and core engaged as you press your hands together and lift them over your head. Open your hands to the front as you circle your arms out to the sides. As you lower your arms, bend your elbows and bring them into your sides, forearms at a 45-degree angle to the floor. Pause, then reverse the movement all the way up to the top, where you’ll bring your palms together and then back to the center of your chest. Repeat.   6. Forearm plank The forearm plank activates your core muscles, particularly your rectus abdominis (the top layer of your abs muscles, commonly referred to as the “six-pack”) and transverse abdominis (one of the deepest abs muscles). Your browser does not support the video tag. Start on all fours in a tabletop position with your hands and knees on the ground. Lower yourself onto your forearms, bending your elbows at 90 degrees, and placing them directly below your shoulders. Lift one knee up at a time, placing your weight on your toes with your legs fully extended. Maintain a straight line with your whole body, engaging your core. 7. Bird dog The bird dog builds core stability, activating core muscles like the rectus abdominis, transverse abdominis, obliques (your side-core muscles), and erector spinae (muscles that run vertically along your spine). Your browser does not support the video tag. Start on your hands and knees with your hands directly in line with your shoulder and knees in line with your hips. Look down at the floor and brace your core (tucking your tailbone just slightly) to create a straight line from the tip of your head to your tailbone. Reach your right arm straight out in front of you until your upper arm is in line with your ear. Simultaneously reach your left leg straight behind you, fully extending your knee. Pause here for a moment. Reverse the motion and return to the starting position. Switch sides, reaching your left arm forward and raising your right leg back. Pause and then return to the starting position. 8. Dead bug The dead bug activates the following core muscles: your transverse abdominis, rectus abdominis, and obliques. Your browser does not support the video tag. Lie on your back with your arms extended toward the ceiling and knees bent at 90 degrees and also pointing to the ceiling. Engage your core to press your lower back into the floor. Slowly extend your right leg and lower it toward the floor while simultaneously lowering your left arm overhead. Return to the starting position and repeat with the opposite arm and leg. Continue alternating sides, keeping your movements slow and controlled. 9. Supported side plank with leg raise While this side plank variation works your rectus abdominis and transverse abdominis, the exercise's main focus is your obliques. Your browser does not support the video tag. Set up your side plank: Lie on your right side with your right forearm on the mat under your shoulder, perpendicular to your body. Stack your legs and lift your hips off the ground. Keep your right knee on the ground and straighten your left leg. Raise your left leg as high as you can without losing form, keeping it straight. Lower your leg back down and repeat. 10. Crunch This classic core move works all the major players: your rectus abdominis, obliques, transversus abdominis, and even your hip flexors. Your browser does not support the video tag. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

Place your hands behind your head, gently holding your head with your fingers. Engage your core and lift your upper body toward your knees, keeping your lower back pressed into the floor. Your neck should remain relaxed, and your chin slightly lifted. Lower back down to the starting position and repeat.   11. Glute bridge This quintessential glutes exercise activates your glutes while boosting hip stability and even lessening lower back strain. Your browser does not support the video tag. Lie on your back with your knees bent and your feet flat on the floor, about hip-width apart. Your feet should be close enough to your hips that if you reach one hand at a time toward each heel, you could just touch it with your fingers. Rest your upper arms and elbows on the floor and make a fist with your hands. Tuck your tailbone slightly. Squeeze your glutes and core, then press your heels into the ground to drive your hips up toward the ceiling until you form a diagonal line from knees to hips to chest. Squeeze your glutes at the top of the exercise and pause for a moment. Then slowly lower your hips back down to the floor. Repeat. 12. Alternating lunge Activate your quads, glutes, and hamstrings with the alternating lunge—because what's a lower-body routine without some lunges? Your browser does not support the video tag. Stand with your feet shoulder-width apart and place your hands on your hips. Inhale and take a big step forward with your right foot. As you plant your right foot, bend both knees to about 90 degrees. Your front knee should be aligned with your ankle, and your back knee should hover just off the floor. Extend both knees and shift your weight to step your right foot back to the starting position. Repeat with your left leg. Continue alternating between your right and left legs. 13. Monster walk Despite the name, monster walks are nothing to be scared of. They activate your glutes and hip abductor muscles, which work to move your legs away from your body. Your browser does not support the video tag. Place a resistance band above your knees. Start with your feet shoulder-width apart and knees slightly bent (think: a mini-squat). Push your hips back and keep your back flat. Step one foot forward and diagonally outward, keeping tension on the band. Avoid dragging your feet. Repeat, stepping forward with the other foot. Take small, controlled steps while keeping the knees in line with the second and third toes. Keep walking forward until you complete all your reps. Then repeat the movement walking backward. 14. Downward facing dog with calf pump Stretch your hamstrings and lower back, plus activate your calves with this move. You'll improve flexibility and even circulation in your legs. Your browser does not support the video tag. Place both hands on a mat, slightly wider than shoulder-width apart. Position your feet together behind you, resting on the balls of your feet in a push-up position. Maintaining a neutral spine and engaging your core, lift your hips toward the ceiling to form an inverted V-shape with your body. With your knees slightly bent, press your heels toward the mat and tilt your tailbone upward to deepen the stretch. To perform the calf pump, bend your left knee slightly, lifting your left heel off the floor while pressing your right heel firmly into the mat. Switch sides by bending your right knee and pressing your left heel into the mat. Alternate between right and left calf pumps. 15. Squat and reach The squat portion of this move activates your entire lower body and core, while the reach targets your upper back and shoulders. Your browser does not support the video tag. Stand with your feet slightly wider than shoulder-width apart and hands by your sides. Engage your core by gently drawing your ribs toward your hips. Inhale, then bend at your hips and knees, lowering your body until your thighs are parallel to the floor (or lower if that's comfortable). Exhale, pressing evenly through your feet

as you place one hand on the ground and lift the other arm up to the sky while still in a deep squat. Twist slightly toward your outstretched hand, reaching for sky. Repeat on the side, and continue alternating sides  

[stevenmoscatiello]

How to Get the Most from Your Workout

Putting on your workout clothes is only half the battle in achieving fitness goals. Motivation, effort, and consistency are other ingredients to reach health and fitness goals successfully. However, the work does not end here because getting the most from a workout involves minimizing some mistakes that interfere with fitness.

Preparing for a workout should always begin with a warmup. While it might be tempting to skip, warming up is important for preventing injuries like muscle strain and delayed onset muscle soreness. It also prepares the body for intense activity by boosting blood circulation, improving flexibility, and enhancing performance. As your fitness level progresses, your warmup should gradually increase in intensity to match your goals.

Another way to improve health and fitness goals is not to overtrain. Overtraining can hinder progress and lead to adverse effects like fatigue, injury, and burnout. Symptoms include persistent muscle soreness, insomnia, and decreased performance. Consider recovery days between workouts, which gives the body a chance to rest. While experts suggest recovery, they also encourage those with a fitness plan to pay attention to how their body feels in determining how many recovery days they need.

Water is the best way to hydrate the body, with some health and fitness groups encouraging everyone to drink at least eight glasses of water a day, whether one works out or not, to remain hydrated. Drinking water throughout the day helps prevent fatigue, cramps, and injuries by regulating body temperature, enhancing muscle contractions, and transporting nutrients. While sugary drinks should be avoided, adding electrolytes to water after long workout sessions can further support hydration and recovery.

Focusing too much on certain muscle groups while neglecting others can lead to muscle imbalances, which can impact performance and increase the risk of injury. For example, overemphasizing chest exercises while neglecting back muscles can cause poor posture and rounded shoulders. To avoid this, create a balanced workout plan that targets all major muscle groups. Stretching exercises and yoga are excellent complements to cardio workouts, as they improve flexibility and range of motion.

Core exercises can be some of the toughest. While tempting to skip them, those working toward fitness goals should pay attention to these exercises because they strengthen the upper body to stabilize the entire body. Exercises such as the plank, bridges, and even the old standby sit-ups can improve posture and reduce the chance of injury.

Pay attention to the form used when engaging in exercises when working out. Improper form includes not adopting correct posture when lifting weights or not using proper techniques when running. This suggestion is important because improper form is dangerous, sometimes leading to injury. Worse yet, improper form can result in long-term negative impacts for the person trying to meet health and fitness goals.

Finally, one way to hijack a fitness plan is to set unrealistic goals. Overly ambitious goals lead to disappointment if the person fails to meet the objectives of these goals, not to mention being very frustrating. Alternatively, taking small steps toward achieving fitness goals is a sustainable way of tracking progress, modifying your fitness plan, and celebrating minor victories.

[saving-word-crawls]

Workout Crawl

By: SamNotSammy

Many of you may be stuck inside this month, but that’s no reason not to flex your muscles, both creative and physical. This word crawl combines both, for the ultimate writing experience. There are two ways to do this crawl: either do the exercises suggested by each step and do the writing, or just do the writing.

Start with a warmup. Write for 5 minutes. Do some jumping jacks if you’re feeling it.

Don’t forget to stretch. Take your total from the five minute warmup and stretch yourself by trying to beat that total.

Cardio is vital! Get your heart pumping by writing an exciting scene. Write 300 words as fast as you can.

You’re getting stronger already. Do some push-ups to improve your upper body strength. Either count how many push-ups you can do in a minute or roll a die. Multiply that number by 100 and write that many words.

Really push yourself and dig deep. Attempt a 50-headed hydra. If you succeed, pat yourself on the back and write 200 more words. If you don’t hit 500, write another 500 words as training for next time.

Dance aerobics are a fun way to get yourself moving! Put on your favorite song to dance to and sprint to the end!

Don’t forget about your core. Write for 20 minutes and do an abs circuit

Do some squats. Strengthen your word total with 300 more words.

Challenge a friend to a race! Do a 10 minute word war against someone. If you win, write 150 words. If you lose, write 450.

Cool down with a brisk walk. Write 300 words.

[blossam1]

Perfecting Your Rhythmic Gymnastics Warmup: A Comprehensive Guide by BLOSS AM

Warmups are the cornerstone of any successful rhythmic gymnastics routine, setting the stage for peak performance and injury prevention. At BLOSS AM, an online school specializing in rhythmic gymnastics, ballet, and fitness, we understand the critical role that an effective warmup plays in an athlete’s training regimen. In this comprehensive guide, we’ll explore the components of an ideal rhythmic gymnastics warmup, share expert tips, and illustrate how our tailored programs at BLOSS AM can help gymnasts achieve their full potential.

The Importance of a Thorough Warmup

Warming up is not just a preliminary activity; it’s a fundamental part of any gymnast’s training. A proper warmup serves several essential functions:

Increases Body Temperature: Raising the core body temperature enhances muscle elasticity and joint flexibility, reducing the risk of strains and sprains.

Boosts Blood Flow: Improved circulation delivers more oxygen and nutrients to the muscles, preparing them for intense physical activity.

Enhances Mental Focus: A structured warmup routine helps athletes transition from a resting state to a performance-ready mindset, improving concentration and reducing anxiety.

Prepares Muscles and Joints: Specific warmup exercises target the muscles and joints most used in rhythmic gymnastics, preparing them for the demands of practice or competition.

Components of an Effective Warmup

A comprehensive warmup for rhythmic gymnastics should include several key components, each designed to progressively prepare the body for peak performance.

1. General Aerobic Activity

Start with light aerobic exercises such as jogging, skipping, or jumping jacks to raise your heart rate and increase overall body temperature. This phase should last about 5–10 minutes and is crucial for gradually waking up the cardiovascular system.

2. Dynamic Stretching

Dynamic stretching involves moving parts of your body through a full range of motion in a controlled manner. This type of stretching is vital for preparing muscles and joints for the specific movements of rhythmic gymnastics. Examples include:

Leg Swings: Swing each leg forward and backward, then side to side, to loosen the hip flexors and hamstrings.

Arm Circles: Rotate your arms in large circles to warm up the shoulders and upper back.

Torso Twists: Rotate your torso from side to side to engage the core and improve spinal mobility.

3. Sport-Specific Drills

Incorporate exercises that mimic the movements and skills used in rhythmic gymnastics. This can include practicing basic apparatus handling (hoop, ball, ribbon, clubs, rope), balancing exercises, and light tumbling. These drills should be performed with increasing intensity to gradually acclimate the body to the demands of the sport.

4. Static Stretching and Flexibility Training

While dynamic stretching is preferred at the beginning of a workout, static stretching plays an important role towards the end of your warmup. Hold each stretch for 15–30 seconds to improve flexibility and prevent injuries. Focus on key areas such as the hamstrings, quadriceps, hip flexors, shoulders, and back.

5. Mental Preparation

A warmup isn’t complete without mental preparation. Incorporate visualization techniques and mindfulness exercises to help gymnasts focus on their goals and mentally rehearse their routines. Deep breathing exercises can also help calm nerves and enhance concentration.

Expert Tips for an Effective Warmup

Consistency is Key: Make warmups a regular part of your training routine to ensure your body is always prepared for performance.

Listen to Your Body: Pay attention to how your body feels during warmups and adjust the intensity accordingly. If you feel pain or discomfort, modify the exercises to avoid injury.

Progress Gradually: Start with lower-intensity exercises and gradually increase the intensity as your body warms up. Avoid jumping straight into high-intensity movements.

Stay Hydrated: Hydration is essential for maintaining muscle function and overall performance. Drink water before, during, and after your warmup.

Cool Down Properly: After training, incorporate a cool-down routine that includes light aerobic activity and static stretching to aid recovery and reduce muscle soreness.

How BLOSS AM Can Help

At BLOSS AM, we provide structured and personalized warmup routines as part of our comprehensive training programs. Our expert coaches guide athletes through each phase of the warmup, ensuring that they are fully prepared for practice or competition. By joining BLOSS AM, gymnasts gain access to:

Customized Warmup Plans: Tailored to individual needs and goals, helping each athlete optimize their preparation.

Expert Instruction: Professional guidance from experienced coaches who understand the intricacies of rhythmic gymnastics.

Flexible Online Classes: Train from the comfort of your home with flexible schedules that fit into your busy life.

Supportive Community: Connect with fellow athletes and coaches, sharing experiences and tips to enhance your training journey.

Conclusion

A well-structured warmup is essential for success in rhythmic gymnastics. It not only prepares the body for the physical demands of the sport but also enhances mental focus and reduces the risk of injury. At BLOSS AM, we are dedicated to helping gymnasts perfect their warmup routines and achieve their highest potential. Join us today and experience the difference that a comprehensive warmup can make. Visit BLOSS AM to learn more and enroll in our programs.

[medicalmassagepensacola]

5 Tips to Prevent Shoulder Injuries

Did you know that shoulder injuries are one of the most common injuries seen in an orthopedic practice? The shoulders have a wide range of motions, able to easily flow in and out of all planes of movement. This high mobility comes with a drawback though; it makes them much more prone to injury. Whether it’s for your job, home upkeep, or a hobby, repetitive movements of the shoulder can greatly increase your chances of hurting it. So, here are 5 tips to avoid those shoulder injuries.

#1 Check your posture

While a healthy, balanced posture is important for the proper movement of your neck and back, it’s also important for your shoulder health. When you slouch forward, you’re not just pulling the shoulder joints forward as you round your back, but also rotating them inward. This can create imbalances throughout the upper back, chest, and shoulders, putting extra strain through several of the structures that, over time, can lead to abnormal patterns of movement, making you more prone to injury.

#2 Always warm up

This may seem like a no brainer to some, but so many ignore this important step. And it’s important to remember, warmups aren’t just for workouts. If you have a physically demanding job or you’re going to be jumping into some activity your body isn’t used to, don’t skip this step. Take a few minutes to do some shoulder movements, stretches, and targeted warm-up exercises, preparing your shoulders and arms. It improves circulation, eliminates joint stiffness, and prepares your muscles for the movements ahead.

#3 Strengthen your shoulders

There are many shoulder injuries caused by weaknesses in specific muscles, so strengthening them can help you avoid injury. Oftentimes, through work or habitual motions we tend to do just a few movements within a certain plane and neglect others. Consider what motions you perform on a regular basis, and try to add in the other planes of movement. For example, if you’re constantly reaching in front of you and keeping your arms in toward your sides, try adding in some controlled movements and exercises that take your arms back, out to the side, and rotating outward. This can help balance out the strength in your shoulder, preventing many common injuries.

#4 Avoid sudden heavy loads

Let’s face it, when stuff needs to get done, it needs to get done. You may be impatient when it comes to relying on others for help, but trying to go into beast mode to take care of some heavy lifting by yourself is just asking for an injury. You have nothing to prove to yourself or anybody else, so ask for help. If you have to do things on your own, use levers, pulleys, or wheels to help. Be sure to stabilize well first, keep your elbows in toward your sides (the most stable positioning for your shoulder), and go slow.

#5 Eat healthy foods

Healthy eating is one of the most important aspects in your overall health, and your muscles and joints most definitely benefit from some specific nutrients. Protein rich foods like meats and legumes help your muscles recover and stay strong. Turmeric, ginger, and garlic are well-known for their anti-inflammatory properties. And calcium rich foods like milk, spinach, greens, and sweet potatoes can keep your bones strong. All of these work together to keep your muscles and joints working well, decreasing your chances of injury. And even if an unavoidable injury does happen, keeping your body well-nourished may speed up and enhance your recovery efforts.

So as you go about your daily routine, consider adding in some of these tips to keep your body healthy and injury free! 

[theriverbeyond]

Important disclaimer that this is not medical advice, and because I am talking about exercise on the internet: I know what works for my body, but my body is not your body and YMMV

Anyway, I was working through a very loosy goosy version of lower abdominal progression. Lower abdominal progression is basically a series of exercises where you engage your lower abs by lying on the ground and pressing your lumbar spine into the floor, aka keeping spine and pelvis stable (with your upper body and specifically upper abs FULLY relaxed!). This is kind of hard to explain over text because it's also about body awareness and stuff in ways that's way easier to teach when you can see and demonstrate. But anyway. You can progress the difficulty of this exercise in a really nice, step by step way by adding your legs (or 1 leg at a time, etc) as a lever, because the longer the lever, the more muscle work you need to keep your spine and pelvis stable. Hence, progression.

Quick anatomy lesson, your lower abdominal muscles are the abs that 1) you will never see and 2) are the body's built in back brace. You know when you see those construction guys with back braces? Yeah you have that same thing in the same place but made of muscle, inside your body.

So today I was engaging my lower abs in very easy, gentle movement--I spent maybe 10 minutes literally just lying on the ground pressing my lumbar spine into the floor allowing my back to experience the movement. I then slowly worked through a really gentle version of the linked video, but like, loosy goosy, keeping my legs-as-lever-arm shorter to decrease the difficulty. This is one of my favorite exercises and at first it felt super stiff and painful, so I backed off, made the exercise easier, worked up slower. Also I did some slow flexion/extension stretching, moving through the stiffness, treating the pain as a guide but not a stop sign.

This essencially works FOR ME, in this specific situation (lifted too much, back ouchie), in the same way as when you climb too many stairs and the next day your thighs burn and cramp like hell, and everything feels super stiff and painful and you walk like a penguin but if you move through that stiffness with some kind of slow, gentle warmup then you can walk with bent knees again. hope this helps.

local butch not immune to egolifting, spends 30 minutes on the floor doing progressive lower abdominal exercises to unfuck their back 😔👍