Yoga has been one of the nobless fitness practices ever. In fact, it provides so many benefits to practitioners and that’s why millions of people are joining the community each year. It’s time for you to roll your yoga mat and find your inner peace. The beauty of this fitness practice is that you don’t have to be a yogi to reap the benefits. Whether you’re young or old, fit or not, practicing yoga will calm your mind and strengthen your body. Don’t be intimated by fancy yoga studios or poses. At home, anyone can perfectly start meditating and become a yoga lover. Let’s see how yoga is For Everyone: The Benefits and positions for fitness lovers.

 

Yoga Benefits for everyone

 

Apart from being very simple and relax, yoga offers a long list of incredible benefits. Not everyone is interested in joining a fitness training journey but still like to stay fit. Yoga is thus a perfect recommendation as it will increase muscle strength and tone. You’ll learn how to improve your respiration, control your energy level, and maintain your productivity. By stretching during yoga sessions, you will become more flexible and it will lower your risques of injuries in general. 

Athletes practicing yoga tend to perform better in every single discipline as well. Moreover, studies show that yoga is one of the best therapy in weight-loss management. After frequent attendances to yoga classes, many found the key to improving their physical condition and constantly manage their weight. 

Meditation involved in yoga also reduces stress and enhances cerebral activity performances. Sujets are also less exposed to anxiety and depression. 

 

If you’re just getting started, you will need a yoga mat and of course, and training outfit. It is very important to choose the right yoga mat. You want it to be anti-slip and thick enough to be comfortable. I highly recommend, especially for beginners, to get a yoga mat with printed position lines. You will be more comfortable following the positions we are going to explain.

 

Best and frequents yoga positions

 

 These 05 poses constitute a complete yoga beginner workout. If possible, try to get it done first thing in the morning. You should take one to two minutes between each of them. Learn how to breathe and control your thoughts while working. You can check out a few youtube videos on the subject if you’re struggling. The idea is to hold each pose for a few, slow breaths before moving on to the next one.

 

Child’s Pose

Main function: This pose is true experience the default one. It calms you and allows you to stretch while controlling your breath. You can use the child’s pose to rest and refocus before continuing to your next pose. It relieves pressure from your lower back, hips, thighs, knees, and ankles and relaxes your spine, shoulders, and neck.

Do it: When you want to stretch your body and increase your lungs breathing capacity.

Skip it: When you have a severe back problem, knee injury, or are pregnant.

Optional: For more comfort, you can execute the position while resting your head or knees (or both ) on a pillow.

Be mindful: The better you can keep your navel drawn up away from the floor as you hold this pose, the best results you will get.

 

Cobra Pose

Main function: Strengthen your arms, core, and back muscles. Push yourself in a push-up position. However, hold the position for a short period of time depending on your capacities

Do it: When you want to increase your overall strength and tone your body.

Skip it: When you have a severe back problem or if you’re advance in your pregnancy.

Optional: The ideal position should be to have your arms and body straight. However, you can bend a little to ease the stress applied to your muscles.

Be mindful: Focus on relaxing your muscles and control your breathing.

 

Tree Pose

Main function: This yoga position will strengthen your core, ankles, calves, and thighs. You will also get to improve your balance and stability. Over-time, try to close your eyes while doing (be aware that it can be dangerous if you’re not in full control of your stability).

Do it: When you want to increase your overall stability and legs strength.

Skip it: When you have knees or back injuries or if you’re advance in your pregnancy.

Optional: Stand close enough to something that you can hold if you feel to much pressure on your legs or back.

Be mindful: Your position should be as straight as possible. Control your breathing. 

 

Seated Half-Spinal Twist Pose 

Main function: This yoga position will increase your back flexibility and give you a massage feeling. It will also stretch your shoulders, hips, and chest while relieving tension from the middle of your back.

Do it: To increase flexibility and stretch your hips and upper body.

Skip it: In case of a back injury.

Optional: If bending your knees feels uncomfortable, keep them straight out in front of you.

Be mindful: Lift your torso with each inhale, and twist as you exhale.

 

Corpse Pose

Main function: This one will always be your final position. That’s when you focus on your thoughts and breathing. You must empty your brain and feel every part of your body sinking into your mat (which I hope is comfortable). That’s the ultimate mediation state where you channel all your positive energy. 

Do it: You should always end your yoga session by this pose.

Skip it: Basically never!

Optional: place a pillow under your head or add a blanket on your mat if it feels uncomfortable.

Be mindful: Feel each part of your body as a unique entity, control every sensation on your body.

These are the most common and basic yoga beginners’ positions. As you get more experienced, you’ll be able to tackle more complex poses. Remember to be creative without taking any risk. Finally, note that for a comfortable practice, you want to use the best fitness equipment available in the market, as yoga will become a way of life.

Get a good arms size with fitness training! Fitness review

 

These are the topics we will be covering in this article:

1- Average individual stats

2- How to measure your arms size?

3-Arm muscle composition?

4- How to grow your arms size?

5- The Ultimate bicep training accessory

 

Let’s get into it 

 

      1. Average individual stats

I often receive messages from people telling me: I want to Get a good arms size with fitness training! this Fitness review by Phizyfit will show you the answers to these concerns. We will clarify a few points before moving on. A “good” arm size is relative to each person since there are no standards on this subject. However, statistics from Healthline shows that the average male and female lay around these values, by age.

      Females
Age                                                Average biceps size in inches

  • 20–29                                                        12.4
  • 30–39                                                        12.9
  • 40–49                                                        12.9
  • 50–59                                                        12.9
  • 60–69                                                        12.7
  • 70–79                                                        12.6
  • 80+                                                            11.4

 

                           Males

Age                                              Average biceps size in inches

  • 20–29                                                          13.3
  • 30–39                                                          13.8
  • 40–49                                                          13.9
  • 50–59                                                          13.5
  • 60–69                                                          13.4
  • 70–79                                                           12.9
  • 80+                                                               12.1

I’m guessing this is not really intuitive so this is what you probably look like with these stats mentioned above:

Average male body type In the united-state

Average female body type In the united-state

 

 

 

 

 

 

 

 

 

 

 

Now depending on what you’re really looking for, it might be convenient for you or not enough. Remember that it should always be a personal decision when you decided to start a fitness journey. Maybe you just want to just feel better or to become healthier, but never act upon people “bad” criticism in any circumstances. Besides, criticism could be good or bad depending on the intentions behind them. We consider positive criticism more as a piece of advice and you definitely want to think about it before making a decision. For those ready to Get a good arms size with fitness training, hang on, I’ll show you how.

 

       2. How to measure your arms size?

The technique I’ll talk about is mostly used by the designers when they create custom clothing. It is very simple but you will need a measuring tape and of course a pencil. In case you don’t have one, you could replace it with a ruler and any wire you may find.

Here are the following steps:

  • First, always do your measurements before any type of workout: No push-ups, no weightlifting.
  • Second, measure at the thickest part of your biceps: Wrap a tape measure around both your biceps at their thickest point, near your armpit.
  • Third, hold the measuring tape flat against your skin.
  • Finally, do not flex your biceps while measuring.

When you’re using a wire, just make sure to mark it so you can read your measurements after using a ruler.

 

Now that you know what is your size, let’s see how fast and efficiently you can grow your arms.

 

3. Arm muscle composition?

The fastest way to grow your arms is to focus on the bigger muscles in the arm muscular composition.
Let’s look at the arm anatomy first. There’s an easy way to remember the arm muscles by using the following rule:Rule of 3s’ and ‘Busy Bees Try hard’

  • 3 in flexor compartment of arm: biceps, brachialis, brachioradialis
  • 3 in extensor compartment of arm: 3 heads of triceps (long, medial, lateral)

You want to focus on the brachioradialis, the biceps, and mostly on the triceps (biggest arm muscle). These are the muscle that will get you a good size in just a couple of weeks.

 

     4. How to grow your arms size?

Now that we have covered what could be considered as a good arms size, let’s talk about how to get it. I highly recommend opting for an Extreme mass grain program. Moreover, massive action will be the key to your success. You need to adopt a fitness bulking phase during the first couple of months and then cut the fat. This way, your arms will have a good size and a very high define shape. If you’re just getting started, these tips will help you make the most out of your training sessions. For example, if you want a nice peak on your biceps, flex your muscles after each set during training. A blood flow irrigates your biceps at this moment and enhances their growth.

 

     5. The Ultimate bicep training accessory

I Believe this section to be the most important of the entire article. Reason why? People experience difficulties when trying to grow their arms a simple reason: they are unable to control the weight lifting motion. You will observe many guys at the gym fighting with heavyweight that they can barely lift. The honest truth, it is reality inefficient. The more stability and control you get over your weights, the more growth you will experience.

That’s the reason why the famous Arm Blaster has revolutionized the fitness industry. In fact, this fitness accessory force you to control your weight lifting motion. Most importantly, you won’t be able to over-lift when you’re using it. Even professionals’ bodybuilders over the world love it because it helps them get better and better. Furthermore, this Arm Blaster is very easy to use and I believe its worth the investment. Finally, your arms (especially the biceps muscles) will grow at the light speed when you have the right tools.

These are the keys to finally get a good size for your arms. With all that said, you now have to take action and become a better version of yourself.

Quick Fitness review about clean bulking
Hi guys, today, I am writing a quick Fitness review about clean bulking.
Many of you guys reach out to me wondering how long it takes to put on about 10lbs of muscle.
Well, I have some good news for you guys. That’s something you can do in about 3 months if you’re well prepared and consistent in your training. To succeed, you must understand the process of muscle growth so that you can significantly take advantage of your metabolism. For now, just make sure you train, eat, and sleep enough to maximize your results.
For a beginner, you shouldn’t go over 3-4 training sessions a week.  You must give enough time at your muscles to rest. The best way for you to get this knowledge on training is to follow a precise program until you get comfortable, so you can check our Extreme Muscle increase.   
Make sure you get a full night of sleep and here we’re talking about 7-9 hours of sleep depending on your personal needs.
Finally, what’s on your plate plays a huge role in the process of gaining muscle. Avoid eating too much sugar, oil, fat… replace it with healthy food. indeed, I will post an article on the best way to diet for that matter. Most of the people coming to me complain about not seeing results after a month. There’s two way to explain that. You either don’t know what you’re doing which is fine because if you’re here, you want to learn and get better (congrats to you). It could also be that you’re not consistent and need to give it more time. Remember life isn’t a race but a marathon. If you keeping working, I guarantee you will be well rewarded.
10 lbs of lean muscle is a huge accomplishment and you will significantly increase your shape. Many of us did it before, so there’s absolutely no reason for you to fail if you follow great advice. If you have a question or comment about our Fitness review on clean bulking, leave us a message in the comment box.
Together, let’s make it happen.