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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Sunday, December 7, 2014

Useful Gadgets for Fitness Training

Nowadays we live in an era where technology can motivate us to great accomplishments in fitness. Whether we’re talking about pedometers or iPods, 21st century tech can make any workout — even the harshest — more enjoyable. Here are some gadgets that may help your workout or cardio training process:

Sports watch are ideal for hiking and several other outdoor activities, many of them feature GPS, heart rate monitors, barometers, compasses, and much more.


Pulse oximeter. This device usually attaches to your fingertip, then delivers pulse information and oxygenation levels directly to your smartphone. 


Waterproof Bluetooth earbuds will allow you to jog, bike, or skate through rainy weather.


Video game consoles that have has a variety of heart-pumping, muscle-moving programs.


Fitness tracking visor is a fashion statement that provides real-time, actionable feedback of your exercises.




Shoelace step counter an ultra-simple and ultra-helpful wireless device syncs to your smartphone, delivering intel on mileage, stride length and calories burned.


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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.


Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.



Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.