Categories
fitness

Get a 6 pack in 22 days

 

Categories
fitness health

Fix your posture with 3 moves

Doorway stretch

Reverse plank

Lying back extension

 

Categories
fitness health

5 stretches for every morning

  1. 30 seconds Child’s Pose with External Rotation
  2. 30 seconds per side Half Kneeling Hip and Quad Stretch
  3. 30 seconds Alternating Pigeon Pose
  4. 30 seconds Scapular Wall Hold
  5. 30 seconds Sit Thru to Thoracic Bridge

 

Categories
fitness health

Poor man’s face pull from Athlean-X

By using

  • a towel with a plate
  • a gym bag filled with books and bottles
  • door frame

Do it every day. Thanks, Jeff!

 

Categories
fitness health

The perfect home workout from Athlean-X

 

Categories
fitness health

How to trigger autophagy

  • Regular exercise (both resistance training and aerobic exercise)
  • Intermittent fasting (18 – 48 hours)
  • Ketones
  • Sleep
  • Cold / hot therapy
  • Coffee
  • Cruciferous vegetables
  • Green tea
  • Extra virgin olive oil
  • Mushrooms (shiitake, oyster)

 

Categories
fitness health

10 best mobility drills

Categories
fitness health

Improve your posture

20-30 rubber band pull aparts

 

 

Categories
fitness health

What’s overtraining

The following factors increase cortisol:

  • volume
  • intensiveness: how hard you push each set
  • psychological stress
  • neurological demand (eg. complex exercises, circuit training, …)
  • density
  • competetiveness

Increase only 2 factors, and decrease the others.

De-load the highest factor you have when overtraining.

 

Categories
fitness

Top 10 grip exercises