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Cardio and Aerobic Equipment Fitness Training

What are the Benefits of a Rowing Machine?

What are the Benefits of a Rowing Machine? When we open up history books, we see the existence of rowing machines through time. Several variations of a rowing machine for different purposes have existed since the fourth century! While the Greeks used rowing machines as a training device to prepare their soldiers for the sea, others used it as a punishment. Nevertheless, since this exercise method has lasted a few millennia, it has to be an effective one. The modern version of the rowing machine is present in every gym. Rowing machines are also called ergometers or ergs that use both your upper and lower body parts during a rowing exercise. You do not have to be a competitive athlete to use a rowing machine and enjoy its benefits. Moreover, rowing has great benefits for the heart and the lungs.

Are Rowing Machines Useful?

A rowing machine is great for a full-body workout. It is low-impact with a high cardiovascular workout with little to no technique required. As opposed to other exercise machines, a rowing machine is lighter in weight and easy to store and comparatively cheaper to buy. Moreover, they are a lot safer to use than other fitness equipment.

Photo Credit to Andres Ayrton

Can you Get in Shape Just by Rowing?

People often start to see noticeable results within a few weeks of a consistent workout regime. However, drastic results can be seen after 90 days since rowing is a calorie-burning exercise. Rowing exercise quickly strengthens the body by using muscle groups in the upper and lower body parts. It is especially great for the shoulders, abs, arms and shoulders. 

Photo Credit to Andres Ayrton

Does Rowing Burn Belly Fat?

Rowing helps in burning belly fat when combined with a proper diet. You start to lose weight in the form of fat loss when the fats mobilize and are used as energy. Cutting down on calories and a high intake of nutrition will help you burn fats faster. Increasing the intake of more vegetables and switching to zero-calorie drinks gives quicker results. Several studies show that a good combination of cardio exercises and resistance training is ideal for losing fats, especially belly fat.

Are 20 Minutes of Rowing Enough?

According to studies, the endorphins and neurochemicals released during a workout usually kick in at the 20-minute mark. Any workout that lasts for 20 minutes influences the entire body and you will feel good for hours to come. The same goes for rowing machine exercises. It is important to take it slow when starting the workout and gradually increase the time. Another thing to keep in mind is to rest in between exercises. This will ensure that you do not experience workout burnout. Moreover, a 30-minute rowing machine exercise will give you enough time for a warmup and cooldown. This period is highly engaging with a full-body workout.

Photo Credit to Tima Miroshnichenko

Where Can I Buy a Rowing Machine?

Rowing machines are readily available and cost a lot cheaper than other exercise equipment. However, at Pacillo, you will find some great options of rowing machines that you can use at home or get one for your commercial gym.

References

  1. Rachel Grice, How Long Does it Take to See Results from Rowing? Live Strong. January 20, 2022. URL: https://www.livestrong.com/article/494227-how-fast-can-rowing-tone-your-body/ 
  2. Daniel Preiato, Rowing for Weight Loss: Calories Burned, Workout Plans and More. Healthline. June 24, 2020. URL: https://www.healthline.com/nutrition/rowing-for-weight-loss#_noHeaderPrefixedContent
  3. Hydrow. How Long Should You Workout on a Rowing Machine? December 14, 2020. URL: https://hydrow.com/blog/how-long-should-you-workout-on-a-rowing-machine-2/#:~:text=Rowing%20workouts%20around%2020%20minutes%20in%20length&text=A%20workout%20around%2020%20minutes,for%20a%20HIIT%20workout!)
  4. Steve Hoyles, Is the Rowing Machine a Good Workout? Live Science. October 25, 2021. URL: https://www.livescience.com/is-rowing-machine-good-workout
  5. Sarah Kester & Nicole Davis, The Benefits of a Rowing Machine. Healthline. December 17, 2021. URL: https://www.healthline.com/health/benefits-of-rowing-machine 
Categories
Cross Trainers Fitness Training

What is Cross-Training?

What is Cross-Training? Contrary to popular belief, cross-training does not mean adding the additional cost of hiring a trainer for your workout. It is simply a mix of different activities, which results in better fitness and overall health. There are various health benefits of cross-training which is why it is gaining popularity among the masses. This article will talk about the benefits, examples, and useful equipment to practice cross-training.

What is Cross-Training?

Practicing other physical activities in addition to one main sport is called cross-training. Take athletes for example, their efforts are inclined towards excelling in the sport of their career. However, they are involved in other modes of training activities that benefit their performance on the field. This concept is common among marathon runners but has recently become a popular practice for swimmers and cyclists as well.

Photo Credit to KoolShooters

What are the Benefits of Cross-Training?

The main benefits of including cross-training into your regular workout regime are many. For starters, it helps in boosting your cardiovascular endurance. Studies have shown that the heart functions differently, with well-rounded cardiovascular health when an athlete is involved in cross-training. 

Another benefit of cross-training is the use of muscle groups otherwise left idle in the main sport. Runners for example, have toned leg muscles but the muscles on their backs tone up when they swim. This leads to higher stamina and a better-structured body. Similarly, when swimmers combine weightlifting with their training, it helps to engage leg muscles, which is not possible in swimming.

Other benefits include reducing the risk of muscle injury with the overuse of the same muscle groups. Additionally, it allows recovery time after a tournament and keeps your mind engaged in healthy activities.

Photo Credit to RODNAE Productions

What is an Example of Cross-Training?

A few common cross-training examples include:

  • Cycling is an alternative to running which helps maintain cardiovascular endurance.
  • Running or lifting weights instead of playing football to build strength and size.
  • Rowing as an alternative to swimming to engage similar muscle groups and maintain stamina.
  • Incorporating weightlifting with kickboxing for better cardiovascular health with coordination and focus.

Which Equipment is Ideal for Cross-Training?

The goal of cross-training is to add variety into a workout regime that increases stamina and improves endurance. Personal cross-trainers as well use unique workout tools that lead to quicker results for their clients. However, one piece of equipment can help you achieve lateral stability and an entire body workout.

The Pinnacle is one such cross-training equipment that can give your workout new varieties. Available at Pacillo, this is the best option out there, which combines lateral and linear motions. The stride width and foot positions are adjustable with a unique handle position.

Every feature aims to aid cross-training, no matter that intensity. The footplates for example, are adjustable for greater comfort when completing longer reps. On the other hand; it is adjustable for aggressive training.

Photo Credit to Andres Ayrton

Is Cross-Training Good for Me?

Cross-training benefits everyone, you do not have to be an athlete to start with cross-training. However, when considering this form of workout regime, there are several factors to consider. They are:

  • Your experience – this includes your experience in a fitness regime and a sport. The more experience you have, the better results you will enjoy.
  • Your training phase –includes your stamina and cardiovascular endurance. Suddenly going from zero to 100 can lead to muscle injury.
  • Where you want improvement – if you want to focus on a muscle group that is not engaged in your sport, cross-training is the way to do it.
  • Your favorite activities – it is important that you engage yourself in activities that you like. Otherwise, it will all feel like an extension of your training.

It is important to stay focused on your fitness goals to ensure that you do not lose sight. Cross-training will boost your mood, stamina and overall health.

References

  1. Cross-training is effective for all athletes. Healthline. December 3, 2021. URL: https://www.healthline.com/health/fitness/cross-training#for-runners 
  2. Left ventricular structure and function in elite swimmers and runners. K. D. Currie, A. M. Coates, J. T. Slysz, R. L. Aubry, A. K. Whinton and J. F. Burr. Frontiers in Physiology. November 28, 2018. URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6279850/ 

 

Categories
Fitness Training

What are the Benefits of a Weighted Vest?

Adding weighted vests to any workout regime makes it challenging and therefore yields better results. Try filling a bag with several heavy books and carrying it on your back while running. The additional weight will convert the workout into a dual-purpose grinder.

However, the weight of books on your back is not as effective as wearing a weighted vest. This is because a vest balances the weight around your body. While this external weight adds challenge, it does not put a strain on your back that makes you feel uncomfortable.

 

 

 

What are Weighted Vests?

Weighted vests are low-impact options that are an ideal addition to any workout regime. The design is ideal to fit anyone as a vest with extra weights placed proportionally all around it. When you do a workout wearing the vest, it helps you get quicker results with better-toned muscles.

Photo Credit to Amy Schlinger

What are the Different Types of Weighted Vests?

Usually, weighted vests are the same everywhere. However, they come in several weight options with stand-alone weight bricks for additional weight. A standard weighted vest is 20 lbs., but you can also get one for 40 lbs. Depending on your fitness goals and endurance, you can keep increasing the weights as you wish.

The weighted vests range available at Pacillo are great options for your initial investment. You can buy them here. Moreover, you can invest in ankle and wrist weights, which are adjustable and better for shoulders, arms, and leg exercises. 

Photo Credit to Amazon

Do Weighted Vests Help with Posture?

One of the main reasons why people prefer using weighted vests is to strengthen the core muscles. By adding weights to the upper part of the body, the core muscles are engaged to keep the body upright. This results in improved posture because the extra weight forces you to stay upright throughout the workout. While walking or running, ensure that your shoulders are pointing at the back while your back is straight.

How do Weighted Vests Help with Weight Control?

It is possible to lose weight faster with weighted vests as it helps in burning more calories, according to a recent study. This is especially true for those with weight loss as the main goal of their workout. Wearing a vest will encourage faster weight loss while performing simple tasks like walking or cycling. Additionally, when the fats burn muscles are ripped giving you a more toned-up physique.

Photo Credit to Tom Lorenzo

How to Choose the Right Weighted Vest?

There are several ways of choosing the right weighted vest for your workout. Ideally, you should start with a 20 lbs. weighted vest and gradually increase the weights. This ensures that your endurance and stamina increases without straining your muscles. A sudden increase in weight can result in muscle injury.

If you have doubts about which weighted vest to start with, consult with your trainer. At Pacillo, the trained customer services staff can make suggestions that will be in line with your fitness goals. Moreover, the best course of action is to keep in mind what you want to achieve before investing.

References

  1. Claes Ohlsson, Edwin Gidestrand, Jacob Bellman, Christel Larsson, Vilborg Palsdottir, Daniel Hägg, Per-Anders Jansson, John-Olov Jansson. Increased weight loading reduces bodyweight and body fat in obese subjects –Aproofofconceptrandomizedclinicaltrial.EClinicalMedicine,2020.
  2. “9 weighted vest benefits that will make you want to strap up now”. Set for Set. May 13, 2021. URL: https://www.setforset.com/blogs/news/benefits-of-weighted-vests
Categories
Cardio and Aerobic Equipment Fitness Training

What are the Best Cardio Exercises?

What is Cardio?

Exercises that bring the heart rate up are cardiovascular exercises that are often referred to as aerobic exercises. Every individual has a target heart rate zone, which is achievable through any rhythmic activity. Once the body reaches this target heart rate zone, it starts to burn calories and fats.

Common cardio exercises include swimming, cycling, jogging, walking, and doing household chores like mopping. Cardio is different from other forms of exercise, strength training for example because it depends on the body’s cardio ability to use oxygen. Additionally, individuals have a different cardio capacity, which depends on several factors and genetics is one of them.

Photo Credit to Andres Ayrton

Does Cardio Help Build Stamina?

Stamina is a person’s ability to stay active for a long time while doing a cardio activity. When an exercise is continued for a certain period, the result is increased stamina. This happens as the body takes in more oxygen and the muscles gain strength. Thus, keep in mind that it takes consistency to reach a higher and more stable level of stamina.

Which Exercises are best for Cardio?

Photo Credit to Jim De Ramos

The good thing about cardio exercises is that they are plenty. Individuals can choose a favorite one that ranges from walking to cycling and even swimming. Also, cardio exercises are quite easy for individuals to do in groups – either with family to stay connected. Or with friends to stay motivated.

Any exercise that results in an increased heart rate while being out of breath qualifies as cardiovascular exercise. This 30-minute Full Body Workout is ideal for a quick everyday cardio fix.

Can I do Cardio at Home?

Doing cardio exercises at home is the smartest way of burning calories, losing weight, building stamina, and saving tons of money. Therefore, there is no need for any fancy equipment, just a little bit of creativity and anyone can have a great set of cardio workout regimes. The benefit of cardio exercises at home is that it is customizable to meet the unique fitness requirement of every individual.

However, some people still prefer to equip themselves just right. In case you are wondering about investing in a treadmill, check out the True Fitness M30 Treadmill.

Which Equipment is Best for Cardio?

Photo Credit to William Choquette

This brings us to the next question of cardio exercises, what is the best equipment that is great for cardio workouts? While there are several options accessible to everyone, like the Treadmill mentioned above, other options include Elliptical, Rowing Machine, Stair Climbing and Indoor cycling.

Each piece of equipment takes a certain space and needs specific maintenance levels. Investing in any big cardio equipment requires planning of resources, space and use. All equipment works in a unique way to target a specific part of the body that can lead to quick and desirable results.

However, if there is a difference between the fitness goals and the use of the equipment, it will result in the loss of time, money, and effort. Therefore, it is essential to equip oneself with the right accessories for a great cardio workout.

For the best options in fitness and workout equipment, check out this wide collection at Pacillo’s.

References

  1. Chastin S, et al. Combined effects of time spent physical activity PLoS One. 2015;10(10):e0139984. doi:10.1371/journal.pone.0139984
  2.  Choudhary, B., et al. (2015, January-March). Efficacy of Ashwagandha in improving cardiorespiratory endurance. Ayu, 36(1), 63-68.
Categories
Equipment Fitness Training Home Gym Equipment

Dumbbells VS Barbells: Which Helps in Muscle Gain?

The physique of every individual depends mainly on genetic factors. A person who has a lean physique will find it tough to gain weight. Similarly, a person with a plump figure will have to work hard to tone down and lose weight. The good news is that the human body can adapt accordingly and change within a limit. Increasing the food intake and undergoing a weight-training program helps in both scenarios.

Is Gaining Muscle Mass Healthy?

For a good fitness program, it is important that a mixture of strength training, cardiovascular training, and proper diet are included. Everything needs to be balanced according to the goals of an individual to help lose weight and gain muscle mass. Several health benefits come with muscle gain training including the increase of bone density. Bone density tends to decrease with age, which often leads to arthritis.

Photo Credit by Joseph Wayne Buchanan

Other benefits include the strengthening of muscles and connective tissues. According to CDC, exercises that promote muscle building have a direct impact on improving balance and blood sugar levels. Studies have also shown improvements in mental health and sleep cycles. When you lose weight, a quarter of all bodyweight loss comes from the muscle that can result in a slower metabolism. Strength training is compensation for that loss and helps in gaining mass.

Can I Gain Muscle with a Home Workout?

A common conception of gaining muscles is lifting weights at the gym. However, it is possible to do just that at home with bodyweight exercises. Although the exercises will not be as easy as adding weight bars to the barbells, the results will be similar.

Simple rules like increasing reps, performing variations, decreasing rest times, and holding longer under tension time can get you the results faster. All bodyweight exercises include movements where you only use the weight of your body.

Are Dumbbells Good for Muscle Gain?

 

Photo Credit by RODNAE Productions

Training with dumbbells is a valuable addition to your muscle gain journey. Additionally, it can also help in increasing coordination, improving imbalances, and gaining strength. To start with, dumbbell exercises simply determine your workout split followed by the main dumbbell movements. After that, add accessory work to gain muscle mass. Finally, create your workout duration with the right kind of sets, reps, and exercises.

How Do Barbells Aid In Muscle Gain?

 

Photo Credit by Victor Freitas

Barbells are the go-to exercise equipment for all muscle gain-training programs. Highly recommended at gyms by professional trainers, barbells are ideal for all targeted workouts. Barbells lifting helps in gaining muscles on the shoulders, arms, and torso. Additionally, several exercises also target the lower body like the thighs and hips. For any first-timer, it is important to take the advice of a professional trainer to avoid potential injury.

Which is a Better Choice: Dumbbells or Barbells?

Photo Credit by Ruslan Khmelevsky

Dumbbells are a better choice for home exercises as they do not take up much space and are easy to store. On the other hand, if you are looking to gain muscles faster and professionally, barbells are the choice of equipment.

While both dumbbells and barbells aid in gaining muscle mass, both are used for different workout goals and aims. The best course of action is to pay heed to your trainer before settling on a workout regime and equipment. 

References

  1.       Barbara Russi Sarnataro. The Basics: Build Muscle for Better Health, Jump Start, Web MD. July 2006. URL: https://www.webmd.com/fitness-exercise/features/build-muscle-better-health
  2.       Emily Trinh. Can Bodyweight Exercises Be Done Everyday? FitBod. URL: https://fitbod.me/blog/can-bodyweight-exercises-be-done-every-day/
  3.       Sateia, Micheal J, Buysse, Daniel. Insomnia: Diagnosis and Treatment. Informa Healthcare. 2010. ISBN 9781420080797.
Categories
Equipment Fitness Training Home Gym Equipment

What is the Best Equipment for Shoulder Exercises?

Shoulder exercises are great for creating an athletic posture. The wider, square-shaped upper body with a narrower waist is ideal for playing sports. Let us dive into the detail of how to achieve wider shoulders with the appropriate exercise equipment.

Photo Credit by Murilo Botelho

What is the Importance of Shoulder Exercise?

Shoulder exercises are an important part of strength and weight training. Having wide shoulders indicates that you are strong and less likely to get an injury during exercise. Having more upper body mass is an indication of good health as well. According to Maietta, the district fitness manager at Crunch Fitness, strong shoulders supported by a strong back and arms is ideal for a fitter life.

Shoulder exercises also help in improving posture, which leads to looking more confident. Standing straight with the shoulders drawn back towards the spine also helps in boosting the mood. Your journey towards a healthier lifestyle begins with shoulder exercises.

What is the Quickest Way to Get Ripped Shoulders?

Several tricks contribute to getting ripped shoulders much quicker than usual. When you join a fitness center, ask your trainer that you need to focus on wider shoulders instead of a full-body workout. A full-body workout will include exercises that will focus on gaining muscle in the entire body. As a result, this will take more time to have ripped shoulders.

Using a barbell shoulder press instead of dumbbells is one such trick. This allows you to focus on lifting the weight instead of having to worry about balancing. Check out this Xpress Pro Home Gym by BodyCraft perfect for getting ripped shoulders fast.

Photo Credit by Alesia Kozik

What are the Benefits of Shoulder Exercises at Home?

The “new-normal” typically looks like you slouching over the computer all day on the kitchen table. While this is a way of life now, it can lead to bad posture and strain on the upper back, shoulders, and arms. Doing some exercises at home not only strengthens the shoulders but also releases tension from the body.

Consider taking short breaks and doing simple exercises like:

  • Arm circles
  • Pike push-ups
  • Handstand wall walks and holds
  • Pike holds
  • Lateral raises
  • Lateral lunge to overhead press
  • Planks
  • Seated shoulder presses

These exercises are easy to perform without the need for gym equipment. 

What are the Benefits of Using Equipment for Shoulder Exercises?

Although it is possible to achieve strong and toned shoulders through exercise alone, using equipment will speed up the process. Consider using a combination of free weights and a shoulder press to get those perfectly ripped shoulders!

Gym equipment helps users get the most out of any workout. Similarly, equipment designed for strengthening the shoulders is the key to getting quick results.

Photo Credit by Andrea Piacquadio

Which Equipment is the Best for Shoulder Exercises?

At a commercial gym, your trainer will guide you to the right equipment for shoulder exercises. However, if you wish to do these exercises at home, consider investing in kettlebells or barbells. A shoulder press is also a piece of long-lasting equipment that will serve your purpose of achieving stronger shoulders.

The tricky part here is which exercises you do and how often you do them. If you stay focused on gaining mass in the upper body, you will get there faster.

References:

  1. “10 Best Shoulder Exercises for Men”. Boss Hunting. 25 March 2021. URL: https://www.bosshunting.com.au/lifestyle/fitness/best-shoulder-exercises-for-men/
  2. “50 Best Shoulder Exercises of all Time”. Men’s Fitness Editors. Health and Fitness. Men’s Journal. URL: https://www.mensjournal.com/health-fitness/best-shoulder-exercises-of-all-time/2-standing-dumbbell-fly/
  3. “Shoulder Workouts”. Coach Magazine UK. 14 January 2021. URL: https://www.coachmag.co.uk/fitness/workouts/shoulder-workouts 
Categories
Fitness Training Resistance Training

The Right Exercises Using Resistance Bands

Resistance bands are flexible, affordable, and versatile gym equipment. You can adjust their intensity to fit your use. They are highly effective in helping you perform the right exercises with the correct form.

Following are a few exercises you can perform using resistance bands:

  • Band bicep curl- Stand on the resistance band. Extend your arms and hold the ends using your hands. Your palms must be facing forward. Squeeze your biceps and take your hands towards your shoulders. Your elbows must be tight at the sides of your body. Then, lower your hands to get back to the starting position. Repeat it ten times.
Fitness Exercise. Sports Woman Exercising With Resistance Band In Fashion Clothes, Loop Workout. High Resolution
  • Bent-over row- Stand with your feet on the resistance band but hip-width apart. Hold the band by your sides, ensuring that your palms are facing in. Bend your knees slightly while keeping your arms straight and back flat. Pull the band to your chest by bending your elbows and keeping them close to your body. Get back to the starting position by straightening your arms and lowering your hands. Perform ten reps.
  • Angle jumping jacks- The resistance band should be around your ankles. Get into a quarter-squat posture with hands close to the chest. Jump your feet in and out. Perform 20 reps.
  • Banded walks- Wrap the band around your ankles and stand with your feet apart. Slightly bend your knees and tighten your glutes. Then, walk ten steps forward and ten steps back. Do twenty reps.
  • Prone leg curl- Loop the resistance band around your ankle and anchor the end to support, like a door. Lie with your belly down. Move away from the anchor to create that force. Bend your knees and bring the heel near the glutes. Return to the starting position and repeat. Do ten reps.
  • Glute Bridge- Wrap the band around your legs, slightly above the knees. With your feet on the ground and knees bent at 90 degrees, lie on your back. Then, rise using your hips to line up your shoulders, knees, and hips while contracting glutes.
Resistance hoop band exercises Fit girl training on floor doing Glute bridge abduction workout exercise to tone glute muscles and activate weight loss.
  • Fire hydrants- Loop the band slightly above your knees. Get into the starting position with your knees under your hips and hands under your shoulders. Raise your right knee outwards to the side and then return to the starting position. It is one rep. Switch legs and repeat the exercise. Perform ten reps.
  • Chest press- Stand straight with your feet wider than the hips and knees slightly bent. Engage your core and hold the ends of the band in your hands. Straighten out your arms at shoulder level towards the front. Bend the elbow back and repeat. Do ten reps.
  • Standing lateral leg raise- The band should be around your ankles. Stand with feet hip-width apart and hands resting down on your hips. Pause and raise your left leg as high as you can. Switch to the other side and repeat. Perform 15 reps.

About the business

The exercises mentioned above are some of the best ones using a resistance band. Further, if you want to buy resistance bands or other fitness and gym equipment, Pacillo’s Fitness Gear is the right choice. We hold experience of over 40 years and offer top-name products at affordable prices. For more information about us, contact at 800-223-5526, connect through e-mail at sales@pacillo.com or fill the contact form.

Categories
Fitness Training

The 30-Day Strength Training Routine- No Equipment Required

Are you panicking about your unhealthy habits? Or you may worry about how to get back on your fitness track after vacation? Well, one month is all you need. A well-structured 30-day workout regime will not only help you switch to a healthier routine but will significantly elevate your body goals.

Following is a 30-day strength training regime for you to follow:

Week 1

Day 1- Upper Body

Day 2- Lower Body

Day 3- Core

Day 4- Cardio

Day 5- Upper Body and Lower Body

Day 6- Cardio and Core

Day 7- Rest

Week 2

Day 8- Cardio and Core

Day 9- Lower Body

Day 10- Upper Body

Day 11- Rest

Day 12- Cardio and Core

Day 13- Upper Body and Lower Body

Day 14- Rest

Week 3

Day 15- Core

Day 16- Rest

Day 17- Upper Body, Lower Body, and Core

Day 18- Cardio

Day 19- Core and Upper Body

Day 20- Lower Body

Day 21- Rest

Week 4

Day 22- Upper Body

Day 23- Core and Lower Body

Day 24- Cardio

Day 25- Rest

Day 26- Upper Body and Lower Body

Day 27- Core and Cardio

Day 28- Rest

Week 5

Day 29- Upper Body

Day 30- Lower Body

Fitness, sport, exercising lifestyle – Fit woman doing triceps dips at gym. Exercises with own body weight..

Upper body exercises

  1. Tricep Dips- Sit down on the floor with hands down and fingers facing your body. Press down your palms and come up on your feet with knees in the air, directly above your ankles. Bend your elbow and lower down the hips. Then, touch the floor and straighten your arms. Perform ten reps.
  2. Push-ups- Get into a plank position while engaging your core. Then, bend your elbows outwards on the sides. Lower your chest and then lift it to the plank position. Perform ten reps.
  3. Plank-ups- Start with a plank position with your knees touching the floor. Lower down your forearms. Press down the right palm, followed by the left one, to get back into the plank position. Repeat 5 times with your left hand and right hand simultaneously.

Lower body exercises

  1. Squats- Stand with your feet shoulder-width apart. Engage your core and bend your knees as if sitting on a chair. Press down on your heels and stand back to the starting position. Repeat it ten times.
  2. Back lunge and fit- Start with your legs hip-width apart. Place your left foot at the back and lower into a lunge. Lift your left leg while pressing down through the right foot. Repeat this ten times.
  3. Calf Raises- Stand upright with your back straight and bend your knees slightly. Then, stand on your tiptoes and then get back to the starting position. Perform ten reps.

A few more exercises are side lunge, curtsy lunge, and wide-leg open-toe squats.

Flexible young woman making cobra pose on yoga mat, exercising in studio with panoramic windows, side view, copy space

Core exercises

  1. Superman- Lie down on your stomach and extend out your arms in front of you. Slowly, raise your arms, legs, and chest off the ground and hold the position for 1-2 seconds. Then, get back to the starting position. Perform ten reps.
  2. Cobra- Lie down on your stomach and rest your hands next to the chest. Engage your abs, and using your hands, get into the cobra posture. Perform ten reps.
  3. Ab Curl Hollow Hold- Lie down on your back, with knees bent in towards the chest. Then, press your legs out. Perform ten reps.

Some more exercises are the side-lying inner thigh and side-lying outer hip.

About the business

Follow the routine mentioned above and witness some fantastic results. Further, if you are looking for a reputed gym and fitness equipment dealer is the right choice. We are known for our professionalism and offer a wide range of products. For more information about us, contact us at 800-223-5526, connect through e-mail at sales@pacillo.com or fill the contact form.

Categories
Fitness Training

The 30-Minute Full Body Workout

Do not have an hour or two to spend at the gym? Even a 30-minute full-body workout is enough if done the right way. It can target all your muscle groups and give you the burn for the day. So, if you are looking for a half-an-hour sweat session, this blog is for you.

Following is an exclusive 30-minute which can help you get that fit body:     

  •   Inchworm- Stand tall with your feet wider than the hips and knees slightly bent. Tighten your core and hinge at the hips to reach the ground. Then, stroll out into the plank position. The body should be in a straight line from shoulders to heels. Now move your hands back towards the feet, into the standing position. Continue for a minute, followed by a 15-second rest.
  •   Pushup- Get in a plank position with your feet apart (slightly more than the hip-width). Bend your elbows, forming a 45-degree angle from ribs. Your lower body must form a straight line, and your chest should be a few inches above the floor. Get back in the plank position by pushing up through your hands. Perform ten reps and rest for 15 seconds.
  •   Single-leg row- Grab dumbbells in both hands and stand erect. Get into the starting position by bending in to lower the chest. Extend your left leg straight backward, parallel to the floor.  Then, extend your arms downwards. Then, bend the elbows and row the dumbbells to the side. Pause for 1-2 seconds, then extend the arm downwards and return to the starting position. Perform five reps, switch legs, and repeat the exercise. Take a 15-second rest before switching to the next exercise.
  •   Squat-floor taps- Stand with your feet hip-width apart and place your hands at the sides. Jump feet apart and get into a squat position while leaning the core forward and touching the left hand to the ground. Reverse the movement by pressing through the feet and get back to the starting position.  Repeat, touching the other hand to the ground. Perform this exercise for one minute and then rest for 15 seconds.
Caucasian young female athlete practicing on blue studio background in neon light. Sportive model training her upper body with weights. Body building, healthy lifestyle, beauty and action concept.
  •   Abs dumbbell thread- Lay your feet flat on the floor and bend your knees. Hold the dumbbell by the ends. Then, slightly lean back and lift your legs while engaging the core. Your legs must be parallel to the ground. Perform the scissor movement using your legs while passing the dumbbell from one hand to another between legs. Perform this exercise for a minute and then rest for 15 seconds.
  •   Plank knee-to-elbow- Get in the high plank posture. Lift the left foot away from the floor and towards the left elbow. You must ensure that your hips are levelled and your back flat. Return to the starting position. Then, repeat on the other side. Perform ten reps of each side. Before switching to the next one, rest for 15 seconds. Then, do the same exercise using your left foot and right hand and then your right foot and left leg. Perform ten reps of each set.
Plank with knee to elbow. Positive fit young woman with bun hairstyle and in tight sportswear smiling and practicing, doing abs exercise. indoor studio shot illuminated by sunlight from window

About the business

It is an effective workout routine, both as cardio and strength training. You must perform all the exercises with the proper structure and position. Further, if you are looking for the right place to buy fitness and gym equipment, Pacillo’s Fitness Gear is the best choice. We hold an excellent reputation for our good quality products and efficient services. For more information about us, you can contact us at 800-223-5526, connect through email at sales@pacillo.com or fill the contact form.

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Fitness Training Home Gym Equipment

Ways to Use Exercise Balls

Exercise balls are exciting equipment for workouts. However, not everyone possesses the right technique and knowledge in using them efficiently. These inflated balls can be put to use in a wide variety of ways during exercise, be it at your gym or home. An exercise ball strengthens your core, works your glutes, and builds stability.

Following are some ways to use an exercise ball:

Single leg hip bridge

It focuses on your glutes and abdominal muscles, increasing hip stability.

How to do it?

  1. Start by sitting on the ball in an upright position and roll down on your back. You must ensure that the back of your head and shoulders are properly aligned on the ball and that there is a straight line between your hips, knees, and shoulders. Keep your thighs parallel with the floor.
  2. Place your arms at the sides and let your fingertips touch the floor. 
  3. Lay your feet flat on the floor and slowly lift up one leg and then back down again. Repeat with the other leg.
  4. Slowly perform the movement using your legs alternatively.

Hamstring curl

It is an excellent exercise to work your glutes and hamstrings.

How to do it

  1. Lie straight on the floor with your heels on top of the ball and arms flat on the floor.
  2. Raise your butt off the floor to get into a bridge position. Then, push the ball away using your feet. Place your arms flat on the floor for stability.
  3. Place the ball towards your butt and perform the movement continuously.
  4. To take a break in between, rest your butt back on the floor.

Swiss ball dead bug

It targets your abdominal muscles and strengthens your core.

How to do it:

  1. Lie on the ground on your back and keep the ball above your stomach.
  2. With your legs in the air, bend your knees at 90 degrees. Straighten your arms to hold the ball between the arms and knees.
  3. Your right arm must be just above the floor. Then, stretch your left leg, ensuring that it is not touching the floor. Bring your leg and arm to the exercise ball slowly.
  4. Repeat using your left arm and the right leg.

Thoracic extensions

It targets the shoulder blades and upper back and helps to develop postural stability.

How to do it

  1. Grab the ball. Lie with your stomach on it and rest your head and chest downwards. Bend your knees but ensure that they do not touch the floor. Place your arms against your sides with palms facing the ground.
  2. Lift up your upper body and move your shoulders back while looking up straight.
  3. Return to the starting position. 

About the business

You can use exercise balls in multiple ways to stay fit. If you also want to buy one or other fitness equipment, Pacillo’s Fitness Gear is the right place. We are very trusted by our clients and are known for our excellent reputation. For more information about us, contact us at 800-223-5526, connect through mail at sales@pacillo.com or fill the contact form.

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