Diet Plan Workout

7 PiYo Workout Moves To Get Strong Glutes: 30 Min Piyo Buns Workout

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We all are aware of the proverb that health is wealth. But at present, the trending quote is Slim is wealth. Irrespective of whether you are thin or fat all are working hard to maintain their diet and be slim. Many weight loss centers are available through the world which advertises that they can change the shape of your body from a carry bag to a pencil. Have you ever thought that about the procedure they follow to reduce the weight loss to Piyo workout?

Most of the girls wish to wear tops, jeans, sleeveless dresses and so on as we are about to enter into the fashionable world. Due to their weight, they may not be able to wear all types of dresses. If you are one among the fat, then don’t worry. We have come forward with a new topic today which helps you to reduce your wealth and stay healthy.

People even hesitate to walk on the streets due to their weight. Are you looking forward to having strong glutes, reduce back pain, improve your athletic performance, to receive better posture, and increase your total body strength, then Piyo workout is the right choice for you all. Let us know what exactly it is.

Best piyo workout and piyo buns moves

What is Piyo workout?

Piyo Buns or Piyo workout is half an hour (30 minutes) lower body workout which is a part of the Yoga and Pilates created by Trainer Chalene Johnson. The workout incorporates a wide range of exercises of lungs and squats which aid you to tone your glutes, hamstrings, and quadriceps.

Piyo combines the muscle sculpting, core-firming benefits of Pilates with the strength and flexibility of yoga. The best part is they effectively put their efforts to deliver true fat-burning, low-impact workout which helps your body to be fit.

Piyo is not as a standard Pilates and yoga classes which makes to do exercises and movements continuously. The weight loss takes place in a very fast manner by introducing you to various dynamic and flowing sequences that can burn calories and make your muscles be stronger and increase your flexibility.No matter how fat or in which age you are Piyo welcomes all and produce fruitful results.

Benefits of Piyo Workout

What are the benefits of having strong glutes?

Glutes help to stabilize and control the movement of the pelvis and thighs, as well as to extend the size of the ship (when you run or stand). We all may observe the extension of hips when you sit for a long time. If you are the one who sits over the chair, then it is quite sure that your glutes become weak and undergo the hip extension.

The muscles which take part in the hip extension are the psoas which becomes overactive and enlarges them. The combination of the weak glutes and tight psoas makes the pelvis to bend forward which results in the back pain.

Strengthing your glutes are very important to reduce the hip size and back pain. Strong glutes also boost you to boost your academic performance and help correct muscle imbalance.

Do you want to jump higher? Run Faster? Want to be slim? Then don’t miss leg day! Strengthing the glutes aids to solve all your problems

To get strong glutes, we have to follow a few workout moves as mentioned below.

 

#1 Narrow Squat:

Narrow Squat piyo workout
Narrow Squat

Steps to be followed

  • Stand with your arms at your side and keep your feet parallel with at least 4 to 5 inches apart.
  • Keep your chest up, abs occupied, and weight on your heels, push your hips back and lower as much as you can.
  • As soon as you squat down, bring your hands together in front of the chest.
  • Return to the starting position, lower your hands back to your sides. Repeat the above process ten times.

#2 Sumo squat:

Sumo squat piyo workout
Sumo squat
  • Stand with your feet wider than the shoulders, and rotate your feet outside slowly.
  • Keep your chest up, abs engaged, and weight on your heels push your hip back, bend your knees, and lower your body to the extent which you feel better
  • As you squat down to bring your hands together in front of your chest. Return to the starting position and follow the same steps ten times

#3 Pulsing Lunges:

Pulsing Lunges
Pulsing Lunges
  • Place your hands on the hip and stand tall with your feet.
  • Keep your chest up, abs engaged, step back with your left leg, lower your body until the front thigh is identical to the ground. Don’t let your rear knee touch the floor. Pulse thrice and then return to the starting position and repeat the process with the right leg.

#4 Bowlers:

Bowlers piyo workout move
Bowlers
  • Place your hands on the hip and stand tall with your feet.
  • Keep your chest up, abs engaged, step back with your left leg crossing it behind your right leg as you swing your right arm back and left arm up.
  • Lower your body until the front part of the thigh is parallel to the ground
  • Pulse thrice and then return to the starting position, tap the floor with your left foot before going to start again.

#5 Leg Lifts:

Leg Lifts piyo and buns workout move
Leg Lifts
  • Get your hands and knees with the help of your hands directly below your shoulders and knees directly before the hips.
  • Keep your back flat; abs engaged lift your left leg and extended it to straight behind you it should be parallel to the floor.
  • Now change the direction move it left, and bring as close to perpendicular to your body.
  • Move it back behind you and bend your knee. While moving back make sure that your hip doesn’t touch the floor. Do repeat the same process.

The above points are the few workouts which we have to follow for the strong glutes. We recommend you to watch the videos on YouTube once for a better understanding of the workout. We all have to thank the creator of Piyo workout, who found easier steps for weight loss. I hope that the article was helpful. Have a good day guys. Always keep smiling and make others smile.

The One Punch Man Workout Routine Pros and Cons

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One punch man workout: Most of us wish to be fit like action heroes and fight with the villains. We all are familiar with the fact that we won’t be able to achieve the body or physic like heroes or heroines without doing any exercise. To be fit, we have to maintain a diet and do exercises regularly. [Read more…]

Dumbbell Chest Workout – A Complete Guide for Mass Chest Development

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Before we begin the topic of a dumbbell chest workout, I strongly recommend you guys to read complete guide for deep understanding.

A proper Chest workout will help you to push a heavy object.

Working your chest muscles is a vital role when it comes to the improvement of your physique. A good chest workout plays an important role in moving the arms across the body up, down, other movements like flexion, rotation and adduction.



If you work on your chest muscles, it results in improvement of your physique. These muscles are involved in the activities you need a whole day. They are also a large number of muscle groups, so working on it not only warms you up but also burn calories.

What are the chest muscles?

The chest muscles are made up of the protocols major and minor protocols. The major protocols are the largest muscle that has two parts and the upper portion and a lower portion. The upper portion is named as clavicular and the lower is called sterna head.

The main function of the pectoral strength?

The pectoral muscle is a large muscle in the upper chest which is fanning across the chest from the shoulder to the breastbone. The pectorals are used to control the arm’s movement with contractions of pectorals to create vertical, rotational and lateral motion.

What is a Chest day workout stand for?

You should train your chest up to three non-consecutive days in a week. If you can lift heavy weights you can only complete six to eight repetitions. You need a break of at least 2-3 days of rest before you start the exercise again.

It is the reason you may only work for your chest once or twice a week. If you are aimed to tone your muscles, you need one to three sets of 12 to 16 repetitions and a day of rest before doing the workout again.

Dumbbell chest workout for good chest

Why do you need a chest workout?

The chest includes the largest muscles in your upper body and you use those all day. When you push open a door, wash your hair, get up and down from the floor. That’s why it is important to keep the strength for your routine life.

Generally, ladies have a bit of a misconception that as we have breasts, we don’t need to train pecs. But don’t get fooled training the pecs is just important as the chest exercises for men. If you are neglecting those muscles give some time to love them.

  • Improves your posture

The posture means the back and shoulder get all the attention. A good posture is important to function properly in everyday life and performing physical exercises. The correct method of exercise is crucial as a good posture plays an important role in getting your form right.

  • Improved strength of your back muscles

These muscles keep you fit and ensure good posture. A tight chest muscle leads to your shoulder slouching. It is important to strengthen the chest muscles stretch them as well.

  • Can lift heavy and train harder

The physical benefits of pectoral strength are great, especially if you are an athlete. Because you can easily lift heavy and train harder. It will improve the appearance of your chest muscle.

  • Change your appearance

The man who is hitting a pool on a hot day knows the value of strong pecs. They look strong and confident and attractive in the eyes of the opposite sex.

Which exercises you should do?

Chest workout for mass do your best! There are many workouts for the chest you need to select the different exercises in order to improve your chest health. There are a variety of the direction and make sure you need to vary your routine every four to six weeks to avoid plateaus.

Chest workout at home with no equipment required

Chest workout is one of the best exercises to improve the shape of your chest. It varies as per your body as well as the amount of time executed on the exercise. It hits the different areas of your chest for balanced upper body strength.

Here are some workouts which you don’t require any equipment. These workouts help you before you start the chest workout routine.

  • Regular Pushups

It is a classic bodyweight exercise which is easy to start and trains your full as well as upper body for the workout. Make sure to use a wide grip as it helps your chest muscles more than a narrow grip technique.

  • Plyometric pushups

Are you ready to enjoy the variety of fun in a fantastic way? Just think about the clap pushups. These bursts of all power plyometric equipment will make your muscles firing on all cylinders.

  • Time under tension

Slow down the movement and pay attention to correct form, it will deliver great results. Lower your body in slow motion in the form of pushups and push back equally as the same speed in which you started it. Doing this chest workout increases your muscle mass.

  • Incline pushups

If you are a beginner start with incline pushup it may be challenging at first. The steeper the incline you need less body weight to work push. This is a great workout for your lower chest.

  • Decline pushups

Obviously what goes up, comes down. This pushup helps you target your upper chest and deltoid muscles. It adds more of your body weight as compared to a standard push-up, that makes it harder.

  • Dead Stop pushup

Working on the floor you can concentrate on strength and improves other muscle groups. You need to lie your chest on the ground and your hands must be placed outside of your armpits. Block your feet, flex your ABS and squeeze your glutes. Lift your hand and squeeze the blades together, then press down through the ground to push yourself up.

Alice’s Chest workout

Best Chest workout with dumbbell
Alice’s Chest workout

 

To do this workout you make sure to execute each exercise in good form even your body starts to fatigue- keep in mind, form over speed!

 

  • Regular pushups -10
  • Star jumps for 60 seconds
  • Incline pushups -10
  • Star jumps 60 seconds.
  • Decline pushups -10
  • Star jumps for 60 seconds.
  • Regular pushups with time under tension.
  • Mountain climber 30

These are the great ways for a chest workout as well for your pecs and core.

Chest workout equipment required

 

#01 – Decline dumbbell fly

Decline dumbbell fly at home
Decline dumbbell fly

To do this dumbbell chest workout adjust your bench in angle and put the pair of dumbbell on the floor near your head or either side. Lie on your back on the bench and take the weights in each hand. Pressing the weights, stretch your arms upward and make sure to keep your palm facing each other.

Lower down your back, bend your elbows slightly and follow a wide arc until you feel pulled to your chest. Keep your chest muscle tight so that it creates tension in your pics slowly bring your arms to its original position.

#02 – Dumbbell Floor press

best use of Dumbbell Floor press at gym
Dumbbell Floor press

Hold the pair of a dumbbell with an overhead grip to start this best chest workout. Sit briefly before you lie down flat on your back on the surface. You can keep a mat on the floor to take an added comfort.

Bend your elbows to form a 90-degree angle and position your feet on the floor. If your shoulders come down it means that your weight is too heavy and you need to take a lighter dumbbell.

#03 – Flat dumbbell bench press

Flat dumbbell bench press workout tips
Flat dumbbell bench press

First of all, you need to lie down on a flat bench and hold the dumbbell in each hand. Keep your hands shoulder-width apart so that you can hold the dumbbell on either side of your chest. Your arms must create a 90-degree angle and face away from you.

Squeeze your chest muscles to create some tension in your body when you are pressing weights up.

#04 – Cable Fly

How to do cable fly chest workout
cable fly

Attach the two stirrup handles to a high-pulley cable of a cable crossover station. Take one handle in each hand and stand in the middle of that station. Make sure your arms must be overstretched but slightly bent. Lean forward slightly at your hips, do not round your back. Bring your hand together without changing the bend in your arms. Slowly reverse this movement.

#05 – Neck Bench press

Neck Bench press workout and exercise at home
Neck Bench press

Lie on the bench with a spotter behind you, hold a barbell above your neck. Keep your shoulder blades together, lower the bar in a slow and controlled manner to your upper chest, which is just above your lower neck and collarbone. Take a pause and then press it overhead.

#06 – Weighted Pushup

Weighted Pushup for men chest workout
Weighted Pushup

Imagine a pushup wearing weight or a sandbag over your upper back. You can drag a weight plate balanced on your upper back. Your arms must be straight and hand slightly wider than your shoulders. Lower your body with bending elbows until your chest nearly touches the floor. Pause, then push your body back up.

#07 – Chest squeeze pushup

Chest squeeze pushup for chest workout
Chest squeeze pushup

Take two dumbbells and put them parallel to each other. Assume a standard pushup and grab a handle with each hand. Your arms must be straight and your body should be in the form of a straight line from your ankles to your head.

Press the weights together and lower your body until your body touches the dumbbells. Push your body back and so on. Remember not to stop squeezing the dumbbells together.

#08 – Batwing Fly

How to do Batwing Fly Dumbbell Chest Workout
Batwing Fly

Just sit on an incline bench with dumbbells in your hands. Start the workout with the weights held in your hands at your pecs. Make your chest, strong with a natural arch in the lower back. Straight your arms on each side, make sure the chest should be in a strong position. Wait for a count with your arms extended and stretch the muscles.

#09 – Half kneeling chest press

How to do Half kneeling chest press
Half kneeling chest press

Kneel with your one leg forward in front of a cable machine. Grab the cable with the hand on which side knee on down in the ground. By keeping your core tight and your up-knee straight, press the cable out in front of your chest. When you return your arm back to the starting point, avoid turning with the cable.

#10 – Close grip bench press

Close grip bench press workout for chest development
Close grip bench press

Lift more weight with a barbell as they are more stable as compared to a dumbbell. It is the most joint-friendly barbell variation of a bench press. This is to be done by using an overhead trip a bit narrower than shoulder width. Just hold a barbell above your sternum with your arms, keeping them straight. Lower the bar towards your chest and hold the same for one second. Then press the bar up.

#11 – Band or Chain Barbell Bench Press

Band or Chain Barbell Bench Press for mass chest workout
Band or Chain Barbell Bench Press

Simply hang a chain over each of the barbell, or anchor resistance band to the bench and put them over each end on the bar.  Start it without any weight so that you get used to the unstable bar. Grab the barbell and just lie on the bench. Use an overhead grip which is just beyond shoulder width, hold this bar above your sternum and your arms must be straight. Lower the bar towards your chest and push it back to the initial position.

Points to keep in mind before a workout

When it comes to a fitness routine, the time spends in a gym get all the credit. Going for a walk, jog, lift weights or do CrossFit for an hour. You will know the results to impact your progress and results.

A workout is the easiest and simplest part of the fitness routine. Here are some important points which you keep in mind before starting a fitness routine.

  • Get enough good quality sleep

Before you start a fitness program make sure you have enough sleep. Getting seven hours of sleep is required for a fitness workout.

  • Hydrate yourself

Water plays an important role in our lives, especially in a fitness routine. Hydration boosts your energy level, water is like for a body as petrol is to a car.

  • Wear the right clothes and footwear

You will be able to run, jump, stretch and get certain position during your workout. Wearing the right clothes results in an enjoyable workout.

Also Read: Best Upper Chest Workout And Their Benefits

  • Keep a track of your workout

Keeping a track of your workout will help you to challenge yourself each time.

Conclusion

Wrapping all up the strong pectoral muscle is more than simply looking good. A strong chest has many benefits. Training and stretching your pectoral muscles is important should be a part of your fitness regime. Nothing is over until you stop trying!

What Are The Best Lower Chest Workout “How To Perform Them”

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What are the Best Lower Chest Workout and how to perform them to grow the perfect looking and the proper muscular lower chest? So you can have the overall developed chest. To develop such big muscles like chest and back we need to understand their anatomy first so that we can understand how many muscles our chest has and which exercise hits the perfect muscle.

Because the right exercise gives you the result very fast where the wrong posture and wrong exercises hit the wrong muscle that is not good for your muscle, and you cannot develop the particular muscle in a proper manner.

If you are performing the exercises in a wrong way then trust me it will take too much time to get developed, and you need to more hard, whereby doing the exercises in a right way can train your muscles in a very short period of time.

So in our today’s article, I am going to talk about the gym chest workout, and especially for the lower chest, so that you can develop a fully muscular and the impressive lower chest. Below I will be talking about some of the best chest workout exercises that you can perform in your gym very easily. Well, without wasting the time, let’s get ready to check out the complete article so you can understand What Are The Best Lower Chest Workout, and how to perform them.

lower chest workout




The Best Lower Chest Workout “How To Perform Them”

Decline Barbell Bench Press –

Bench presses are the best exercises to develop the best and the muscular exercises, just all you need to perform them in the right manner, because

I saw so many times, that people are performing the Decline Barbell Bench Press, but they are performing in a wrong way.

And the most common mistake is the posture and setup, that should be correct before doing any exercise because the posture and setup have its own benefits.

So, to perform the Decline Barbell Bench Press, first, you should secure your leg at the end of the bench, then you should have an arch in your back and bench. And your arms should be slightly bent and I would like to suggest you for a medium wide grip, it means your arms should be at the 90-degree angle with the bar.

And if possible then always work out with a spotter, so that he can take care of the weight when you need it, also I would like to tell you to always go for the thumb grip never do the workout with the thumbless grip, otherwise, you may get into trouble.

So, it was all about how your posture and setup should be like, then start performing the exercise with an equal range of motion, and you need to move the barbell up and down the slowly with controlled speed. It is, how you should perform the Decline Barbell Bench Press to develop a better lower chest.

Decline Dumbbell Bench Press –

In this sequence of the best killer lower chest workout, our next best lower chest exercise is the Decline Dumbbell Bench Press. There is a little bit difference between the decline barbell bench press and the Decline Dumbbell Bench Press.

But helps you to develop the perfect lower chest and it shapes you properly because it hits the perfect muscle of your lower chest and you will feel the right stretch in your lower chest and front delt also. Where the barbell press involves the triceps more, the dumbbell bench press involves the biceps more.

So, your biceps will be working while performing the decline dumbbell bench press. Your posture and setup should remain the same as the decline barbell bench press. Just you need to move the dumbbell up and down in a controlled and straight manner.

lower chest workout

Smith Machine Decline Press –

The third most important lower chest workout is the smith machine decline press, it is just the same as the decline barbell bench press. It affects your chest same as the barbell bench press.

But it is a little bit easier than the above two exercises because here you have a fixed path on which you need to move the bar and the selected weight. So, here is, how you should perform this exercise to hit the right muscle and to train your lower chest in a proper manner.

Position a decrease seat in the rack with the goal that the bar will be over your chest. Load the suitable weight and have your spot on the seat.

Rotate the barbell to remove it from the rack and completely broaden your arms. Your back should be marginally angled and your shoulder bones withdrew. This will be your beginning position. Start the development by flexing your arms, bringing down the bar to your chest.




Read More: Best Upper Chest Workout

Interruption quickly, and after that stretch out your arms to drive the load back to the beginning position.

So this is how you should perform this exercise in a proper manner, to achieve your goal as fast as you can. Just you need to understand that which muscle you want to hit and what should be the right position, and on which point you will get the maximum stretch in your muscle.

And if you want to develop your muscles in a fast pace then very first you should take care of your posture and setup because it is the most common mistake that people are doing normally. With a wrong posture, you cannot hit the targeted muscle. So, you should work on every single point, because your small improvements and correction will give you the best result that you always want.

Just try these top 3 best lower chest workouts in your gym and you will be getting the expected result, but the thing is you should take care of that you are doing all right. I mean, you should do hard work, but before that, you should do the smart work because that is the only way to achieve the desired goal in a short period of time.

Best Upper Chest Workout And Their Benefits

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If you are a gym goer then you must be aware of the value of a muscular chest, because it is one of the biggest muscle of our body, and to develop a muscular chest we need to perform various exercises. In which some of them can be performed with the help of dumbbell but most of them are performed with a barbell.

So, if you are a beginner or planning to start the gym, then this article will be the most helpful one for you because, in this article of mine, I will be talking about the most and the most effective Best Upper Chest Workout.

Wait, I said Upper Chest Workout, do you know why, because it is the most important muscle of our check which helps us to develop a perfect 3 dimension chest also it helps us to look more muscular and more healthy and it is also called as clavicular pectoralis. It doesn’t matter what you are wearing, your chest is the muscle that will be looking without removing your clothes.



So, just for all of you, today I am going to talk about the chest workout that you can gym chest workout, well without wasting the single second let’s check out the Best Upper Chest Workout and their benefits.

 

Best Upper Chest Workout

Best Upper Chest Workouts:

Incline Bench Press –

It is one of the toughest bench press between all three bench presses, but if you want to develop a good looking and muscular chest then you should perform this exercise in a proper routine.

I saw many people who are performing this exercise with the help of Smith Machine, but they are doing it all wrong because the Smith Machine has a fixed path on which you move the bar vertical without doing that much effort.

However, in normal incline bench press, you need to be focused on which muscle you are hitting, and you should keep doing proper up and down the bar with the weight according to your strength, and by performing this exercise with the normal incline bench you create a better muscle and mind connection and you will get the amazing improvement in your upper chest.

Best Upper Chest Workout 3

Incline Dumbbell Press –

In the sequence of building a better and more muscular upper chest the second amazing and useful exercise is the Incline Dumbbell Press, and you have to perform best chest workout on the day in which you are doing chest workout.

Because it helps a lot to give your chest a proper shape and to make it look bigger and 3D. To perform this exercise in a proper manner, you need an incline bench on which you have to perform it just like incline bench press.

I saw some people who are trying to differentiate the incline bench press and incline dumbbell press that which one is better. Then I would like to clear your doubt that none of both is worse or better, they both have their own benefits.



The incline barbell press involves your triceps more, where the incline dumbbell press involves your biceps more. But both affect your upper chest muscle and they break your upper chest muscle so that you can have the new and better muscle size.

Cable Crossover – 

It is one of the best and killer upper chest workout, that helps you to create a perfectly shaped and impressive upper chest, creates the proper gap between your chest parts. It looks really impressive and superior.

So, to perform the Cable Crossover you need to place the pulleys on the top, and the venture forward before a non-existent straight line between both pulleys while pulling your arms together before you. Your middle ought to have a little forward twist from the abdomen. This will be your beginning position.

With a slight curve on your elbows so as to avert worry at the biceps ligament, stretch out your arms to the side in a wide bend until the point that you feel a stretch on your chest. Take in as you play out this bit of the development.

Return your arms back to the beginning position as you inhale out. Make a point to utilize a similar curve of movement used to bring down the loads. So, this was the complete process of how you need to perform the Cable Crossover.

These are the best upper chest workout that you need to perform for sure to develop the best 3 dimension chest, and by performing these exercises you will feel that your upper chest is developing in a fast pace, and you will be able to see the improvement in a very short period of time.

Benefits Of Doing Upper Chest Workout

There are so many benefits of performing upper chest workout because as I told you that chest is one of the biggest muscle of our body, and we need to do lots of heavy exercises to develop the big muscles, you can grow your biceps, triceps easily. But to develop your chest, back, and legs, you need to do really hard work and the heavy exercises as much as you can.

So, there are many muscles in our chest like Pectoralis Major, Pectoralis Minor, and the Serratus Anterior but in normal language, we have lower chest, upper chest, middle chest, front delt, side delt, and rear delt, so we need to develop all these muscles. And to develop overall chest we need to train each and every muscle of our chest, otherwise, it cannot have the desired look as we want.

And, by doing the upper chest workout you work more on your overall chest, it means by performing upper chest workout, you will be developing an attractive upper chest but with that, you will be gaining the overall chest muscle size. So you will look more muscular and more fit and attractive.

So, if you are planning to start the gym then very you should start working on your big muscle with the short muscles as well because the big muscles need more exercise, more diet and more time. And the chest is one of them. That is why you need to work on it in a proper manner.

 

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