Fitness Time

The spiral consists of a complex of muscles that form a helix shape around the body: consisting of the cervical muscles, rhomboids, serratus anterior, ext/int obliques, TFL, hamstrings, etc. The line helps the body perform such movements as running, rotational movements of the spine such as throwing, punching, swinging etc.

  1. releasing the spiral line muscles: cervical muscles, rhomboids, Serratus anterior
  2. spiral line stretches: the spiral twist pose stretches the upper portion of the spiral line while engaging the other
  3. spiral line exercises: bird dog plank, rotational chop, spiral line row with rip

men yogaWith yoga, men can enjoy an exercise routine that provides many benefits they won’t experience with any other routine. If you’re a guy who’s bored with the regular gym experience, who’s perhaps looking to complement your bulk-building weights routine with a bit of stretching and toning, or if you’re looking for a kinder, gentler way to improve the overall health of your mind and body, go find a yoga class. Below are some of the benefits of yoga for men:

Works Out Everything

While you may think that you’re getting a killer workout by bench-pressing a ton of iron, the truth is: you’re only working out a small percentage of your body when you do weights. All the various yoga poses help to stretch and build muscles, and the non-impact nature of yoga is good for your bones and joints. But yoga does more than that: combined with proper breathing exercises (pranayama), yoga practice helps to pump more oxygen through your blood. This promotes a healthier cardiovascular system, and it makes you feel good, too. Yoga truly provides a full-body workout.

De-Stresses You

When you practice yoga, you aren’t just using your body, you are also training your mind. In yoga, you’re focusing your brain on your body and on your breathing. It’s a form of meditation, and you’re clearing your mind of all of the stress and noise that cloud it. After a long and stressful day at work, a yoga session not only allows you to work out your body, but it helps you clear your mind so that you can feel more focused and peaceful. You feel more “Zen” afterwards.

Helps out in the Bedroom

Okay, this may not be the first thing that you think of when you are looking for a workout program, but it is certainly worth mentioning: yoga actually helps you to be a better lover. Yoga helps to build your endurance, sure, but it also increases your flexibility. Yoga teaches you some pretty interesting moves that can be useful in your love life.

muffin topIf you’re struggling to get rid of persistent muffin top, we have some tips exercise tips for you to target your midsection. Along with cardio and resistance training, it’s important to make sure you are doing exercises that specifically challenge and strengthen your core, aka your abdominals. Simple exercises can help add some definition to your midsection. Best of all, you can do all of these ab moves sitting down. Here are some great seated abdominal exercises:

  1. Chair crawl. Keeping your feet flat on the floor while seated, take your hands and walk them down your legs to your ankles and slowly work your way back up.
  2. Chair twist. Grab a small stack of books (the equivalent of eight to 12 pounds) and hold them with both hands while sitting in a chair, keeping your elbows in line with your shoulders. Twist to the right, look over your right shoulder, go back to center, twist to the left, look over your left shoulder and go back to center.
  3. Seated knee lifts. Place your feet flat on the floor, bend your elbows and entwine your fingers, holding your hands about a foot in front of your abdominals. Raise your left knee anywhere from a couple of inches to a half foot off the floor, place it back down, raise your right knee a couple of inches to a half foot off the floor and place it back down.
  4. Thigh squeezes. While sitting, squeeze your legs together as if you were trying to hold a tennis ball between your thighs, while contracting your abdominal muscles. You can do this at work or in the car at a red light.