Fitness – Page 5 – Review Mentor

12 Stretch Exercises To Strengthen Your Groin Muscles

If you are looking for stretching exercises to strengthen your groin muscles then you should try the following 12 exercises. Strong groin muscles are helpful in activities like walking, jumping, and side by side movements. Also, the stretching exercises would reduce pain and enhance flexibility.

Here’re a dozen stretch exercises you can practice to strengthen your groin muscles

Lying Groin Stretching Exercises

Target: Hip flexors, glutes, adductors, and hamstrings

How To:

• Lie on your back with your keen flexed and feet closed and flat on the floor
• Keep a pillow below your head for convenience
• Draw your knees apart until you feel the stretch
• Hold for 30 seconds and then come back
• You can use your hands to press your knees apart
• Repeat this exercise 5-10 times

Adductor Squeeze

Target: Adductors

How To:

• Lie down on your back with your knees flexed, feet closed, and flat on the floor
• Grab a medium-size football between your knees and lift your feet towards the ceiling
• Gently squeeze the ball using your adductor muscles
• Hold for 10 seconds and release
• Do 3 sets of 4 reps each

Side Lying Groin Stretch

Target: Hamstrings, abductors, adductors, and glutes

How To:

• Lie down on your right side with your … Read More

5 Yoga Exercises That Can Cure Ovarian Cysts

Are you suffering from ovarian cysts and looking for the right treatment option? If yes then this blog could be helpful for you to learn basic yoga poses for ovarian cysts. For treatment, your doctor might adopt a wait and watch policy before prescribing medicines or suggesting surgical treatment.

The good thing is that most women get rid of ovarian cysts without getting any specific treatment. But you shouldn’t wait for any miracle to happen and start doing yoga exercises.

Here’re five different basic yoga poses for ovarian cysts that could provide fast relief from the problem

Butterfly Yoga Poses

It is Purna Titli Asana and it is simple and helpful. It is a great stretching exercise as it can open up your thighs, and hips. Also, it will relieve your physical and mental stress.

How To:

• Sit in a lotus pose
• Flex your knees so your soles touch each other
• Here you need to place your legs in such a manner that they come close to your pubic area and try to keep them as close as possible to the pubic area
• Start pulling your legs inwards as much as possible
• Sit with your back straight and your hands on your feet
• Take a deep breath … Read More

9 Dumbbells Beginners Can Use For Strength Training

Dumbbells for strength Training whether you want to tone your biceps or strengthen your core, a set of dumbbells can do magic for your resistance training. And the good thing is that you can easily find the right set of dumbbells for your needs.

Advantages of dumbbell exercises:

• Increased stabilization and muscle activation
• Eliminate strength imbalances
• Improved safety when training alone
• Multiple options to intensify your workouts
• Increased range of motions
• More freedom of movements
• Prevention of injuries with better weight management

Choosing the right dumbbell

Dumbbells for strength training come in adjustable, fixed-weight, and selectorized designs. And you should choose a set considering your weight and strength requirements.

Adjustable Dumbbells: Adjustable design allows adding or reducing weight without changing the assembly. You can select and adjust the weight in a hassle-free manner and in the shortest time. They are good for professionals.

Fixed-Weight Dumbbells: Good for beginners, these dumbbells come with a fixed weight. They provide freedom from weight adjustments so you can keep exercising with a fixed weight.

Selectroized Dumbbells: They feature a modern design with adjustable plates to add or reduce weight during exercising. They have selectors that make weight management suer convenient.

Here’re 9 Dumbbells for strength training

Gym Ball Exercise

Swiss ball or gym ball exercises have more advantages than others and the good thing is that you can do these exercises at home. The biggest advantage of Gym ball exercises is they make work out more interesting and challenging.

Advantages of Gym ball exercises:

• Improved balance
• Enhanced strength
• Increased flexibility
• Lesser fatigue
• Suitable for all

For exercising, you need a quality Swiss ball of appropriate size and some training on how to perform exercises on a ball.

Here’re 10 best Gym ball exercises you can practice at home.

Gym Ball Dumbbell Tricep Extension

Target: Triceps, biceps, glutes, shoulders, core, and wrist flexors and extensors

How To:

• Sit on a stability ball with small dumbbells in each hand
• Assume a supine position with your spine resting on the ball, feet flat on the floor, and shoulder-width apart
• Extend your hands and bring the dumbbells down to your ears and then back to the starting position
• Do 3 sets of 15 reps each with 90 seconds resting time between each set

Gym Ball Tricep Dip

Target: Triceps, biceps, glutes, calves, hamstrings, shoulders, and wrist flexors and extensors

How To:

• Sit on a ball with your hands firmly placed beside your buttocks
• Take a few steps to move … Read More

Brain Gym Activities

There are some exercises that can make you smarter and sharper. They are called best exercise for brain and they are good for many things including the following:

• Enhance confidence
• Increase attention and memory
• Boost thinking ability and decision-making power
• Improve eye movements
• Revitalize your mood when you feel disappointed

Here’re 12 best exercise for brain you can try at home to improve your brain function, hand-eye coordination, and hand hand-leg coordination.

Marching In Place

It is a low-intensity exercise great for doing warm-up. Also, it improves breathing, balance, and hand-leg coordination.

How To:

• Stand straight with your feet hip-width apart and hands to your sides
• Lift your right leg, fold the knee, bring it to your waistline, and put it back on the floor
• Repeat the exercise with your left leg
• You can move your hands with leg movement to maintain balance
• Or you can do it while sitting on a chair
• Do the exercise for 30 minutes

Cross Crawl

It is a great brain gym exercises for developing coordination between your right and left brain. And it can be practiced while standing, sitting, or even lying on the floor.

How To:

• Stand straight with your feet hip-width apart and … Read More

10 Exercises That Burn Side Flab Faster

It is easier to burn belly fat with exercise and you will be surprised to know that only half an hour of exercise on alternate days is sufficient to burn side fat. Also, exercises that burn side flab can tone up your oblique muscles as well.

Here’re 10 exercise that burn belly fat you can practice at home

Starfish Exercise For Belly Fat

A variation of side plank, starfish is considered great exercises that burn side flab. And this challenging pose also develops balance.

How To:

• Come in the side plank position
• Straighten your back and balance your position to start
• Raise your leg and straighten it
• Raise your hand and touch your toes with your fingers
• Wait for a while and return to the starting position
• Do 15 reps from each side

Side Plank Circles

Side plank circles exercise has several advantages as it works on oblique muscles, lowers belly pooch, and tones bum. It also reduces muffin tops and love handles.

How To:

• Come in the side plank position
• Engage your core to start the exercise
• Raise your leg and straighten it in a horizontal position
• Start creating big circles by moving your leg
• First more it in the clockwise direction and then in … Read More

A Dozen Arm Exercises To Reduce Arm Fat At Home

Exercise are necessary to rid your arm of unnecessary fat and strengthen and tone your arm muscles. And the good thing is that you don’t need weight for the exercises to reduce arm fat.

Here’re 12 exercise to reduce arm fat you can practice at home

Arm Circles

It is a simple exercises to reduce arm fat that you can practice at home without requiring additional accessories like a bench or belt.

How To:

• Stand straight with your feet closed and hands by your sides
• Lift your hands laterally to your shoulder level with the palms facing down
• Start moving your arms in the clockwise direction without bending your back or knees
• Complete 10 reps in clockwise and 10 in the anti-clockwise direction
• Do 3 sets of 10 reps each

Wall Push-Ups Exercise For Arm Fat

It is a great exercise as it works for the shoulders, upper back, biceps, and triceps.

How To:

• Stand straight within 1-2 feet distance from a wall
• Reach your arms to the wall and spread them wider than your shoulders on the wall
• Open your feet slightly and push your body towards the wall by folding your arms
• Stop before your chin touches the wall and come back
• It … Read More

You Should Practice Shiva Meditation

Shiva meditation is the way of uniting yourself with nature and experiencing positive energy inside your body and mind. Here Shiva becomes your guru as you visualize him to achieve the stage of meditation. Benefits of meditation is that you become one with Shiva and feel blessed with a calm body and mind.

Shiva meditation has the answer to many of life’s questions. Also, you can achieve the stage by practicing a breathing exercise and you can continue to meditate with the help of breathing.

Here’re the 6 stages of Shiva meditation

Preparation

Prepare your body and mind for the meditation. Your body needs to be stretched to de-stress your muscles so you don’t feel any stiffness or tension in the body. Stretch your entire body starting from shoulders to back and hips, buttocks, thighs, and feet. It is necessary to sit comfortably so you can focus on meditation.

How To:

• Move your body in different directions
• Try asanas like Paschimottanasana, Utthita Padahastasana, Baddha Konasana, and Vajrasana

Prepare your mind for meditation by completing all necessary tasks and turning all your gadgets off so you can meditate without any distraction. Wear comfortable clothes according to weather conditions and find a place where you can connect with nature.

The ideal place for meditation … Read More

10 Socks Recommended For Running, Cycling, And Hiking

Looking for the best running socks for your activities. If yes, then look here. We’ve selected the 10 best running, hiking & cycling socks for different needs from toe design to stinky feet. Whatever your needs are, you can easily find the right socks for your needs.

Check your options here for best hiking, cycling & running Socks

SwiftWick Aspire Four

Engineered with firm compression, the socks support every contour of the feet to reduce fatigue. Also, it never loses its hug regardless of the activity including walking, cycling, road running, and trail running. Crafted from lightweight Olefin fiber, these can wick moisture, dry quickly, and stay cool for a long time. It features built-in channels on the top and a mesh footbed for improved breathability.

Pros:

• Soft fabric with good moisture-wicking ability
• Firm compression
• Contoured fit

Cons:

• Cuffs could become hot in long term use
• Minimal cushioning

Injinji Ultra Run Best Hiking Socks

These toe-style running socks could help if you get blisters from regular socks. Blisters develop due to friction between toes. You need toe-socks that can cover each toe to prevent the formation of blisters. Its anatomical 5 toe design will protect you from skin problems. Also, the superior fiber construction will provide … Read More

Why Do Queer And Trans People Need Inclusive Gyms?

Finally, people with special, women of colour, and those belonging to particular groups like trans have got their personal space i.e inclusive gyms to exercise, socialize, and cherish meaningful connections with fellow members.

Inclusive gyms that celebrate people with bodies typically that feel discriminated at conventional gyms are cropping up across the globe. They are making people with special needs, colour, sexual orientation, and religion happy.

If you are someone who wants to exercise but fear discrimination in gyms, then you should cheer up as you can go to an inclusive gym where there is no discrimination.

What is an inclusive gym?

It is a space for people typically left out of conventional gyms due to their needs, colour, and sexual orientation. Often founded by marginalized people that have faced similar discrimination, these gyms have become a fun source of community for people with colour and special needs.

For inspiration, you can go through the stories of people that are doing well in inclusive gyms

Nina Kossoff, OutBox in Brooklyn, NY

OutBox is a boxing and fitness club launched by a one-time competitive boxer, Max Alder. Nina Kossoff is a proud member of the club and it isn’t surprising to know that both she and her mentor are trans people. Alder hosted … Read More