The best Exercises You Must Do ( recommended by personal trainers)

What's the number one reason you don't exercise? If you said lack of time, I hear ya. Everyone is busy and we all want ways to squeeze our workouts into an already full day. Well, you'll have to look for a new reason to skip your workouts because I've found the answer. I surveyed personal trainers all over the U.S. and asked them: "If you only had five exercises for your clients, which ones would they be?"

1. Squats.

Why They Rock: Most trainers agree that squats are one of the best exercises you can do. Squats work your glutes, quads, hamstrings and calves all at once.


How to Do it: Stand with feet hip-width apart, toes facing straight ahead or angled slightly outward. Slowly bend the knees and lower hips towards the floor, keeping your torso straight and abs pulled in tight. Keep your knees behind your toes; make sure everything's pointing in the same direction. Do not go lower than 90 degrees. Do this move 2-3 non-consecutive days a week for 12-16 reps.

2. Push Ups.

Why They Rock: Push ups, like squats, are compound movements using almost all the muscles of your body.

You'll work your chest, shoulders, triceps, back and abs.

How to Do It: Position yourself face down on the floor, balancing on your toes/knees and hands. Your hands should be wider than shoulders, body in a straight line from head to toe. Don't sag in the middle and don't stick your butt up in the air. Slowly bend your arms and lower your body to the floor, stopping when your elbows are at 90 degrees. Exhale and push back up. Variations include incline, decline, wall pushups or, for masochists, one-armed pushups. Do this move 2-3 non-consecutive days a week and add a rep each time you do the exercise.

3. Lunges.

Why They Rock: Like squats, lunges work most of the muscles in your legs including your quads, hamstrings, glutes and calves.

How to Do It: Stand in a split-stance (one leg forward, one leg back). Bend knees and lower body into a lungeposition, keeping the front knee and back knee at 90 degree angles. Keeping the weight in your heels, push back up (slowly!) to starting position. Never lock your knees at the top and don't let your knee bend past your toes. Variations: front lunges, back lunges and side lunges. Do this exercise 2-3 times per week for 12 to 16 reps.

4. The Plank.

Why It Rocks: The plank (or hover) is an isolation move used in Pilates and Yoga and works the abs, back, arms and legs. The plank also targets your internal abdominal muscles.

How to Do It: Lie face down on mat with elbows resting on floor next to chest. Push your body off the floor in a pushup position with body resting on elbows or hands. Contract the abs and keep the body in a straight line from head to toes. Hold for 30-60 seconds and repeat as many times as you can. For beginners, do this move on your knees and gradually work your way up to balancing on your toes.

5. Lat Pulldown

Why It Rocks: The lat pulldown works on the major muscles of your back (the latissmus dorsi), which helps you burn calories and, of course, strengthen your back.

How to Do It: Sit on the lat pulldown machine and hold the bar with palms out and wider than shoulders. Pull your abs in and lean back slightly. Bend your elbows and pull the bar down towards your chin, contracting the outer muscles of your back. Do this exercise 2-3 times a week using enough weight to complete 12-16 repetitions. If you don't have access to a gym, try a one-armed row.


If you have a busy schedule, incorporating these five moves 2 or 3 times a week will help strengthen your muscles and bones, as well as burn more calories. Don't forget to do somecardio exercise as well!

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The best Foods That Can Help You Sleep Easily.

Some foods help on relaxation and sleep comfortably and Some people have trouble falling asleep. Others can’t stay asleep. And then there are the people who have trouble turning life “off” and tucking into bed at a reasonable hour.

Whatever the reason, we’re not alone—more than 50 million Americans don’t get enough shut-eye. Yet the health benefits of a good night’s rest are countless: sleep helps keep you happy, your brain sharp, your immune system strong, your waistline trim, your skin looking youthful—and lowers your risk of high blood pressure and heart disease.

Here in what follows some of these foods recommended by experts.


1- Cherry :

Fresh and dried cherries is considered one of the natural food sources of melatonin , a chemical that controls the body 's internal clock to regulate sleep . Seekers are advised to high levels of melatonin eating cherry hour before bedtime or before a trip that you would like to sleep on the plane.

2 -Banana :

Contains potassium and magnesium , and muscle relaxants also contains a natural amino acid L - tryptophan .

3- Toast:

Foods rich with carbohydrate produce insulin, which helps to sleep by speeding up the release of tryptophan and serotonin , two chemicals in the brain that work on relaxing .

4 - Warm rice , coconut and almonds:

all such as bananas, milk contains the amino acid L- tryptophan , which turns into serotonin , which helps to relax , and to increase high in calcium so enhances sleep.

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The best Ways You CAN Exercise At Home without Any Equipment.

Wouldn’t it be wonderful to be able to afford all of that fancy equipment used in the gyms? Well, as nice as it sounds, it just isn’t an option for most people. And since exercise is so important, you need to find exercises that are effective and don’t require any equipment at all.

To make these exercises even more fun, you can blast music while you’re doing them. Some you can even do while watching TV.

1- Jumping Jacks :

These are always fun, as they bring back memories of being a kid! Who hasn’t done jumping jacks for fun as a child? Well, surprise – they are also great cardio exercises, and good for warming up, too.

2- Pushups :

 These are probably not the most favorite exercise of many people, but while they can be hard to do, you can find easier ways to do them. You don’t need to pretend you’re “Rocky”, and do them with one hand; just do what works for you. Do them on your knees, instead of keeping your legs straight. Or, do them standing up against a wall. You will be building up arm strength and working out muscles in your chest area.

3-Leg Lifts :

 These are great for building up strength and muscles in your legs. If you find it hard to do the exercises with your legs straight, try bending them slightly.

4- Crunches :

 The best exercise for building up and strengthening abdominal muscles. When you’re just getting started, don’t worry about getting your head all the way up. So long as you’re going up until you feel the stretching of the muscles, you will see some benefit.

5- Jogging In Place :

 Jogging is a great exercise for your heart. You can jog in place at home while watching TV or listening to music. The only equipment you will require is a good pair of shoes, to eliminate any stress to your legs.

6-Squats :

These are wonderful exercises for your legs and buttocks. You can even just try these by sitting and standing up again from a regular chair, if you’re finding them to be too difficult. As long as you’re able to do a few repetitions, you will be providing some benefit to your body.

7-Light Weight Lifting :

No, you don’t need to go out and buy expensive weights for this! Just use whatever you can find in your house. Start out with something lighter, such as a can of peas, and work yourself up to heavier items. You can use milk jugs, laundry detergent bottles or even water jugs.

8- Dancing :

Dancing is a wonderful exercise, which is great for your heart. Not only that, but it can lift your spirits as well, and give your overall feeling a boost.

9- Step Exercises :

Using the steps in your home, you can do repetitions which will tone your leg muscles. (Just remember to be careful!)


Getting some exercise is important, but you don’t need to go out and join a gym, paying a large amount in membership fees each month. You don’t even need the expensive equipment in order to give your body an effective workout. Use what you have in your house, and work out in the comfort of your home. You will be more likely to keep up with the exercises when you’re comfortable, so just get up and start exercising!

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What Triceps Exercises are Most Effective .( Everything you need to know).

From the strategy for the development of training triceps muscle - triceps. All about what exercises are most effective and how often you have to train.

÷Triceps Muscle: Anatomy.

Triceps muscle (lat. Musculus triceps brachii), known as the triceps - the extensor muscles, takes up the entire back side of the shoulder consists of three heads: long (caput longum), lateral (caput laterale) and medial (caput mediale).

Due to the long head of the triceps is a movement hands and bringing it back to the body and all muscle participates in the extension of the forearm. The triceps is the antagonist of the biceps - when biceps flexed, triceps unbent.


÷How To Build  Big Arms?

Many believe that the main role in the development of muscles of hands played mainly biceps , but this is not the case, since this muscle mass fraction is 30% of the total weight of the shoulder and arm. The value of the triceps plays a big role in the amount of hands.

Excessive training biceps (especially chronic Pumping) contribute to the fact that the symmetry is broken arm muscles. Among other things, weak triceps negative impact on power rates in such exercises as bench press and pull-ups.


÷Triceps: Division  Into Head:

Contrary to popular belief to another, all three heads of the triceps are involved in the work at the same time. Exercises can isolate any of them, in fact, does not exist; most of the movements of the head of the triceps load evenly.

In other words, if you lag behind the lateral head, it is virtually impossible to accelerate its development with respect to the growth of other heads of the triceps. In addition, the mass fraction of a particular head is determined more by genetics is practicing.

÷Bleeding Triceps: Strategy:

Triceps, like other muscles, it is best worked out the basic exercises - bench press narrow grip and Dips . In this case, the athlete with the experience of training less than two years is not recommended to use isolation exercises.

It is important to note that training triceps ideal technology implementation requires movement and increased concentration at work muscles. Operating weight is better to use the average as large weight adversely affect compliance with proper technique.

÷Features Workout:

Triceps workout should be carried out not more than once a week, and the total number of sets in all exercises triceps should not exceed 3-4. The number of repetitions - the average in the border 8-15 repetitions in each set.

It is also necessary to take into account the fact that many of the exercises on the pectoral muscles seriously loaded triceps - in the preparation of the training program is always the most dilute days study pectoral muscles and triceps muscles.

÷The Best Exercises For The Triceps:

FitSeven as mentioned above, the main exercises to work out the triceps are bench press and narrow grip dips, developing as hands and chest. In addition, a good impact on the triceps has French bench press .

Such exercises as Pulldown exercise triceps (see. The main illustration) and extension of the head, exactly like other isolation exercises, beginners are not recommended - before proceeding to the "sharpening", it is important to create a "base."

÷Triceps At Home:

Home exercises to work out the triceps are the classic push-ups and push-ups from the bench. Thus, as in the case of bench press with a narrow hand at setting push-ups increases triceps muscle involvement in the operation.

Technique of push-ups from the bench, install two benches (or chairs) at a distance of 80-90 cm. From each other; located on the same bench legs and grasp the edge of the other; slowly lower your body down, then climb up through the work of the triceps.


The development of the triceps is important because this muscle takes up to 70% of the mass of all the muscles in the arms. The main exercise triceps are basic dips and bench press close grip; isolation exercises are allowed after two years of training.

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The Best Exercise You Can Do for your Butt.

There are many myths and misconceptions about exercise and most of them center around weight training. One of the most popular myths is that doing certain exercises will help you get rid of trouble spots. Despite evidence that spot training does not work, you might see people frantically doing crunches to get rid of a tummy pooch, or doing leg lifts to get rid of saddle bags.

While it is true that these exercises will strengthen and tone muscles, they don't do much about the overlying layer of fat. The body draws energy from everywhere, not just the muscle you're working at the moment, so the the only way to get rid of fat is to burn more calories than you take in. If you want to tone up your backside, you'll need strength training, cardio and a healthy diet, but there are great exercises for working the glutes, hips and thighs. Ask any fitness expert and they'll probably agree that the squat is the best exercise you can do for your butt. The reason squats are so effective is because it's a compound exercise that works more than one muscle group. The muscles involved in a movement, the more calories you burn and the more weight you can use. Using heavier weight is how you build lean body tissue. The more lean body tissue you have, the higher your metabolism and the more calories you burn on a regular basis. In addition, you're targeting every major muscle in your upper leg, up to and including your quadriceps (front of the thigh), hamstrings (back of the thigh), and gluteal muscles (the muscles in your rear). Below you'll find more great exercises for your butt:

1- The Squat :

Form Pointers:

1- Stand with feet shoulder-width apart, holding weights at the shoulders or at your sides if desired.

2- Slowly lower your body as though you are 'sitting' in a chair until your thighs are parallel with the ground.

3- Keeping the weight in your heels, push yourself up slowly until you're back where you started.

Key points:

•Don't allow your knees to extend over your toesKeep your abs contracted and the torso upright

•Do this exercise 2-3 times a week for 1-3 sets of 8-16 reps.

2- The Lunge:

Next to squats, lunges are the next best thing for your butt and thighs. This is also a compound movement so, like squats, when you do them you get more bang for your buck.

Form Pointers:

1- Stand in a split stance with one leg forward and one leg back, holding weights if desire.

2- Slowly bend the knees, lowering into a lunge while keeping the front knee and back knee at
90 degree angles.

3- Keeping the weight in your heels, push back up to starting position.

Key points:

• Avoid locking the knees at the top of the movementKeep your front knee behind the toe as you lunge (you should be able to look down and see your toe)

•Keep your abs engaged and the torso upright

•Do this exercise 2-3 times per week for 1-3 sets of 8-16 reps.

3- Deadlifts:

Deadlifts are great for your back, hamstrings and the glutes.

In a deadlift, you are tipping forward from your hips and keeping your legs straight or a little bent rather than squatting. This puts pressure on your back, which is why keeping your back flat is critical for this exercise to work without causing pain or injury. At the bottom of the movement you should tighten your butt and hamstrings as you pull your torso back to starting position.

Form Pointers:

1- Stand with feet wide or together, weights in front of the thighs.

2- Keeping back straight the entire time, tip forward from the hips and lower your torso until the
weight reaches mid-shin.

3- Squeezing your butt and hamstrings, raise your
torso back to start.

Key Points:

•Keep the weight close to your legs through the entire movement and keep your shoulders back.

•Do this exercise 2-3 times per week for 1-3 sets of 8-16 reps.

Remember, weight training alone will not get rid of body fat. A regular cardio program and a healthy, low- calorie diet are essential for losing body fat.

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Fitness: How To Face Pull Exercise Properly.

Pull face is one of the most underrated exercises and neglected that there are (if you knew of his existence, which is very unlikely).

Despite being a common exercise among powerlifters, it is extremely rare to see a person "common" including the pull face in training, and rarer still to see someone doing this exercise properly.

The pull face is a multi-functional exercise that also aids in the growth of the posterior deltoid, trapezius, rhomboid and mangu ito rotator, it still helps to treat and prevent postural problems like stooped shoulders.
And for those who do not know, have fallen shoulders is not the result of wrong just sit on the computer chair. This postural problem can also be generated within the academy to give exaggerated emphasis pushing exercises that only stimulate the anterior deltoid (forgetting the posterior portion).

In short, include the pull face in training can stimulate more muscle growth in certain areas and still balance the stimuli between the opposing regions of the deltoid, "bringing" the shoulders back and improve your posture.

÷How to face pull:

-Take a rope and set it to the crossover at the time of the upper portion of the chest.
-Grab the rope ends as if it were doing triceps rope.
-Now pull the rope toward the face and at the same time as if it were "tear it up" in half.
-Pause briefly to achieve the fully contracted portion of the movement.
-Return controllably for the initial portion of the exercise.
-Repeat the process for the desired number of repetitions.

When in doubt always ask for assistance to the teacher before performing a new exercise.

•Tips:

The pull face is not an exercise in "charge". The key here is control. Use excess load to the point of affecting the execution of the exercise, you may end up generating the opposite effect and at worst to injure the shoulders. Use moderate loads and, aiming to do 3-4 sets of 8 to 12 repetitions.

This exercise can be done up to three times a week both in training and in the back of shoulders. As the load is not the "x" of the issue here, you can play this movement to the end of the workout.

•Final words:

Make no mistake about the pull face just because he is unknown and you may have never seen anyone doing it in academies of Brazil. This movement undoubtedly has its value in training, and also aids in muscle mass can also improve the health of your shoulders and posture.

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Insanely Motivating Fitness Girls That Will Inspire You Loss Weight.

Fitness experts say it doesn't take much effort or money to design an effective workout program at home. Things like fit balls, dumbbells, exercise bands or tubing, and push-up bars are an inexpensive way to create a routine that works all the major muscle groups.

But even with no props or machines, you can build muscles and burn calories.

You want to loss weight and get fit but you don't want to join a health club -- it's too expensive, there's no gym convenient to you, or maybe you're just the independent type. Or perhaps you're already a gym member, but your schedule has been too manic for you to get away.

That leaves working out at home. But can you really get a great workout without leaving the house?

In today's world, the reality of it is people don't have time to go to a facility every day anyway.

Believe it or not, at Instagram Fitness Pros they encourage folks to exercise at home as much as at the gym. This way, they are more apt to adopt fitness as a lifestyle. "The key thing is that you do something, somewhere, sometime.

Ana Cheri was born and raised in beautiful Southern California. Growing up in a family of all boys she had to balance the girly side that just wanted to play dress up and cake on the makeup, with her inner tomboy that wanted to play football in the dirt with the guys. Having a diverse childhood gave Ana Cheri the upper hand to mix her softer side with the inner tough girl. That fierce personality can be seen in her images and on screen. Ana Cheri is a chameleon in the modeling world, her Native American, Mexican and Caucasian heritage lets her exotic features deliver diverse looks! Ana Cheri is a very experienced model and has worked with many big name companies, charities and events around the world.

As a model, fitness and health have become a huge part of her lifestyle so its only natural she has combined the two. Currently she works for Shredz Supplements as a Brand Ambassador/ Motivational Speaker representing strength, positivity and sexy physiques around the world.

With the launch of her new gym Be More Athletics in Santa Ana, California and her recent debut in Muscle and Fitness Magazine, along with several NPC Bikini titles she holds, Ana Cheri is taking a strong hold on the fitness industry.

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