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15 minutes anti-stress yoga with MadFit

Bend the upper body forward and move your hands on the floor over the leg towards the foot, so that the stretch in the back becomes more and more intense. To relax the neck, let the head sink forward loosely and lay it – if possible – on the leg.

Breathe deeply and straighten up again with the next breath. Now do the same exercise for the other side by bending the other leg.

6th exercise
Now stretch both legs to the sides again and let the upper body sink forward between them towards the ground. Keep the backs of your knees on the ground, put your hands in front of you and also point your face towards the ground.

Stay dynamic in this position and try to exhale and go a little lower with your upper body to increase the stretch.

7. exercise
Now we move to the Plank position. From here you push the buttocks upwards and shift the weight to the tips of your toes. The legs are not extended but bent at the knees. The back and the arms form a line, so that a stretching can be felt in the back thighs, the hamstrings, and the shoulders.

Then roll up over the vertebrae to slowly reach the cobra position. In this position, the front thighs rest on the floor and the weight is on the tips of the toes. The upper body is stretched out, the back pressed through, the hands placed under the upper body.

From this position you return to the previous one: you push your buttocks up, arms and back form a line again, the knees are bent. Repeat this sequence of movements a total of three times. Move slowly with your breathing.

8. exercise
Now it goes into the quadruped stand. The body rests on the hands and knees. When inhaling you go into the hollow back and with the exhalation into the cat’s hump, press the lower back in particular as far as possible. Repeat this exercise three times in unison with your breathing.

9. exercise
Then lie on your back and put your legs on. Put your arms around your shins, forehead to your knees, so that only a small part of your arched backrests on the mat. Press this part of the back deep into the mat.

Release the tension by lowering your shoulders and buttocks onto the mat, then re-tighten your legs and curl up again.

10. exercise
With the exhalation arms and legs go into extension. Then pull the right leg up and grasp it with your hands. Form small circles with the knee to release tension in the hip. Do the same for the left leg. Vary the directions of the circles.

11th exercise
Now go back to full extension, also with your arms, and breathe deeply. Place your hands on the sides of your body and press your upper body high into a sitting position, legs remain long and stretched out.

Hands move forward along the legs towards the toes, the upper body leans towards the knees, while the headrests loosely between the shoulders. To move forward with the upper body, you can bend the knees slightly.

12. exercise
Now stand up and stand hip-wide, with slight flexion in the knees. Now swing your arms to the left and right, taking the whole upper body with you. Let go of all the stress of everyday life!

13th exercise
Three more deep breaths follow. Pull your shoulders up when inhaling and let them fall when exhaling. Finally, let the neck sink forward again and roll back and forth in front of the chest.


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The 10 Best Sports For Losing Weight

The 10 best sports for losing weight
We introduce you to ten sports with fat burn potential and tell you which parts of the body you can use for targeted firming. All you have to do is choose your favorite and you can start right away!

Tip: Strength training is of course the all-rounder among the sports that you can and should do additionally to lose or maintain weight in the long term.

1. running
No sport provides more endurance and burns as many calories as jogging. Our test person reached 547 calories per hour.

When you run, you mainly use your leg and hip muscles, so it is advisable to plan an additional workout for the trunk muscles. Strengthened muscles help you achieve a healthier running style and a higher basal metabolic rate.

Newcomers should start off carefully, with each step about three times your own body weight affects the foot and knee joints.

2. walking
A joint-gentle alternative to jogging is walking or Nordic walking with appropriate walking poles. According to our test, 446 calories per hour can be burned. Provided the pole technique is correct.

Nordic walking is not only a great sport for runners and bikers but also ideal for beginners who want to build up their fitness.

3. swimming
The ideal weight loss sport for all those who want or need to take care of their joints. Our test person consumed 436 calories per hour while swimming.

The lane pulling is not only an optimal endurance workout, but it also provides a holistic strengthening of all muscles. The different swimming styles can be varied depending on the type and are excellent coordination training.

4. biking or cycling
Cycling is the perfect endurance training for nature-loving people. The calorie consumption is about 412 calories per hour. Additional strength training for abdominal and back muscles is recommended since it is mainly the leg muscles that are stressed and the unaccustomed sitting posture can quickly lead to back pain for newcomers.

To prevent this, the correct seat height adjustment helps. The leg should be almost straight when the pedal is at the bottom dead center. Biking is a little more time-consuming than jogging, but it is also varied.

5. spinning
Indoor cycling has been experiencing a huge hype for a few years now! Inwzsichen there is a variety of courses under different names and with different focuses: Spinning, Indoor Cycling, Spin Racing, or Soulcycle for example.

Such indoor cycling courses to motivating beats and with additional units with shadow boxing or dumbbells are like an intensive HIIT-workout. You train your body from head to toe!

The calorie consumption during spinning naturally depends on your fitness level, your body weight, and also the duration of the exercise. But as a guideline: A 75-kilogram person, who is trained on average, burns about 600 kcal in 60 minutes – and thus as many as in brisk running!

6. CrossFit
According to researchers at Kennesaw State University, a CrossFit session burns up to 13 calories per minute – without the need for extra weight.

Pull-ups, push-ups, and knee bends are popular CrossFit exercises that are particularly effective.

7. high-intensity interval training (HIIT)
HIIT stands for short, highly intensive stress phases alternating with short recovery phases. With this type of training, you force your body to burn calories over a long period of time, even if your training is already over.

The reason for this is the afterburning effect: the greater the difference between your metabolism at rest and during training, the longer it takes your body to slow down again and the more calories it burns on its way back to normal.

Every hour, 700 to 800 calories are burned!*

8. boxes
During a training session in a boxing class, you can get rid of up to 800 calories (guideline for a 70-kilogram person).

In classic boxing, but also in Thai or kickboxing, you have to expend a lot of strength, train your speed, and your condition like in hardly any other workout.

Even off the ring, you not only fight against an imaginary opponent but also very successfully against excess fat pads.

9. tae-bo
Tae Bo is a full-body workout that is a combination of kickboxing and dancing. In a Tae Bo course, under the guidance of a trainer, punches and kicks are performed dynamically (not as self-defense).

Tae Bo aims to strengthen all muscle groups through cardio training. A 60-minute workout consumes over 500 kilocalories per hour depending on age and weight.

10. step aerobics
Step aerobics is only for mothers? No way! The workout with the stepper is an effective way to burn calories (up to 700 kCal per hour) – and not without.

The combination of different steps and building techniques challenges the head and trains the entire leg and buttock muscles as well as the core. Plus your condition!

Search for a course suitable to your level. Even if you do a lot of sports, the step sequences can quickly become overstrained.


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10 Real Hulk Bodybuilders You Never Want to Mess With

Thinking about hoaxes in the real world seems weird and absurd we can see hoaxes and movies that mostly are fictitious but you will be shocked to know that there are some people referred to as real-life hoaxes because of their uncommon appearance although they are not green as shown in movies button weight height and strength they look extremely similar to the Hulk’s these people are not like any other bodybuilder or power lifter they have taken it to a whole new level and are known worldwide because of their impressive physique so get ready to witness the top 10 real life hunks in the world 10 weighing joules soon Duane Joule soon is a former boxer of South Korea he weighs 220 pounds and is 5 feet 9 inches tall from the early years of his life he wanted to become a real-life Hulk he wanted to build a good attractive physique to be respected by the people for this purpose he focused on his gold and spent much of his time in the gym doing exercises after a continuous struggle for 12 years he achieved his goal and now he looks bigger and mighty just like a Hulk he’s also known as the Korean Conan soul swole and Asian aesthetics but his famous name is the Asian Hulk it is quite surprising that he spends around$500 a month just on food 9 Becca Swanson talking about real-life hoaxes we cannot ignore Becca Swanson she’s an American and has a beautiful hulk-like physique she is also a multiple world record holding professional power lifter pro wrestler MMA fighter an accomplished strong woman she is 5 foot 9 inches tall in weighs around 240 pounds she holds many records in powerlifting for a woman such as highest squat highest bench-press and highest deadlift she started her career as a bodybuilder but due to her massive size she joined powerlifting Becca is the only woman ever to squat eight hundred and fifty four pounds deadlift 683 pounds and bench-press six hundred pounds eight Jeon ha.

Jae-young ha is another real-life Hulk he is known as the Korean Hulk he is 5 foot 4 inches tall and weighs 240 2.5 pounds

This Korean bodybuilder and arm wrestler have huge arms and 56 centimetres massive biceps in his home country he’s ranked in the 9th position in terms of arm wrestling he travels all around the globe to take part in different arm wrestling competitions he’s challenged all that if anyone defeated him he will win around1000 US dollars currently J Yong ha lives in Moscow Russia 7 Julia Vin’s the sweetest female bodybuilder you’ll ever see on the Internet born in 1996 in Russia Julia vines’ journey and fitness first began when she was 15 she started professional powerlifting in 2013 Julia vines’ earned the name muscle Barbie because she looks sweet and innocent however if you take a good look at her you’ll see that she has some amazing muscles the 22 year old Russian power lifter became famous a few years ago after she went viral for being the cutest female power lifter if you look at her before pictures you’ll be amazed by her transformation but her face still looks angelic and innocent six sagiv Caribe sujeet greevey is known as the Iranian hulk or Persian Hercules he is a giant bodybuilder and is famous for his amazing physique he is 6 foot 1 inch tall and weighs 390 pounds he’s also very famous on social media and has around 60,000 followers on Instagram because of having such a giant physique most people think that his photos are photo shopped he has a strong desire to join wrestling and in one of his social media posts he also bet the famous WB wrestle a Triple H for fight heat seven meals in a normal situation and 11 special meals during training five dentists of plenkov Dennis a plain cough is a ukrainian strongman an arm wrestler he is mostly known for his unbelievable massive hands he is 6 foot 1 inch tall and weighs around 310 pounds he has won several competitions such as the number of World Cup in 2010 and 2011 and Russian arm wrestling championship.

He claims to be the strongest man in Russia and has the biggest biceps in Russia that is 64 centimeters in circumference after seeing his photos most people think that his photos may be photoshopped it is said that Denis and plain cough has the biggest hands in the world for the great colleague Dileep Singh run off famously known as the great khali is a professional wrestler actor and promoter he belongs to India he has an immense height of seven foot one inch and weighs around three hundred and forty seven pounds he started as WB career in 2000 and became the first Indian world champion after becoming WB’s world heavyweight champion in 2007 he also has acted in four Hollywood and to Bollywood movies he has defeated the WB superstars like The Undertaker John Cena Kane and Shawn Michaels the Great Khali suffers from a medical condition called gigantism in which the pituitary gland produces more growth hormone and causes unstoppable growth 3 strongman Bryan Shaw the list of top real-life Hulk’s is incomplete without this man Bryan Shaw he is an American professional competitor of the world Strongest Man competitions he is 6 foot8 inches tall and weighs around 420 pounds he’s the winner of 2011 2013 2015 and 2016 world Strongest Man competitions also Brian Shaw was the first man to have won the Arnold strongman classic and the world’s strongest man contest in the same year that is in 2011 and 2015 he holds many records like the 820 pound squat and the 880 pound deadlift he takes a twelve thousand calorie diet consisting of cereals eggs peanut butter breadsticks pasta ground beef etc to romário dos Santos Alma’s romário dos Santos Alvez is a Brazilian bodybuilder and MMA fighter he is 5 feet 8 inches tall in weighs around 229 pounds at the age of 15 he started thinking of bulking up but after some time he failed to achieve the results due to which he started depending on mineral oil filled injections to achieve the exaggerated bulked up appearance of a whole character he injected mineral oil in his body so much that he ended up getting 25 inch arms and looked like a real Hulk but on the darker side of this he got addicted to his mineral oil for nine months straight Romario started seeing him normal changes in his body like he started feeling sick and got respiratory problems after consuming high volumes of this mineral oil on his wife’s insistence romário decided to stop getting these harmful supplements as he considered his wife and child more important than becoming the real-life Hulk.
Douglas Johnson mostly is known as the rock is an American professional wrestler actor-producer and investor he was born in California on March 2nd, 1972 the rock has amazing massive biceps and toned physique simply no less than a Hulk he is 6 foot 5 inches tall and weighs around 260 pounds he was a professional WWE wrestler for eight years in college days he was a good football player but later he decided to start professional wrestling roc defeated Mankind to win his first WF now known as w e championship after becoming popular in his wrestling career he entered the Hollywood and film industry Johnson the real-life Hulk is a real inspirational figure for the youngsters.

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15 BEST Skill Moves to Beat Defenders in Real Games

15 BEST Skill Moves to Beat Defenders in Real Games

These are 15 great skill moves you can use to beat defenders most of which you can find on all attack outside step over
bring your foot around the front of the ball and lean your body as if you’re going to move that direction then use
your other foot to push the ball a different way
McGhee t-spin when a defender is on your back push the ball behind your leg then turn and use your other foot to push the ball
down the line
Berbatov spin when you’re trapped against the line use the inside of your foot to stop the ball before it goes out of bounds then turn
and use that same foot to flick the ball past the defender.

speed elastic use the outside of your foot to push the ball one direction then quickly move that same foot around the ball and push
the ball forward past your opponent the V

push the ball as if you are going to pass to a teammate then pull the ball back and go a different direction pull behind leg
when an opponent tries to steal the ball use the underside of your foot to pull it back then use the inside of your foot
to push the ball behind your leg and away from the challenged faints while dribbling lunge as if you are going to
accelerate one direction then use your other foot to push the ball the other way inside step over bring one foot across your body
and around the front of the ball then use the outside of that same foot to go the other way stop-and-go when running down the wing
use the inside of your foot to momentarily stop the ball then quickly use your other foot to push the ball the same direction
scoop turn start pushing the ball as if you are going to pass to a teammate then quickly drag the ball down the line and
pass the defender

Maradona spin or roulette when a defender gets too close use the underside of your foot to drag the ball back then turn and use the
the underside of your other foot to pull the ball away outside heel-toe

use the outside of your heel to begin pushing the ball one direction then quickly turn your foot and use the
outside of your toes to flick the ball past your opponent

Ronaldo chop when a defender is catching up to you use the inside of your foot to chop the ball behind your leg and behind
your opponent

elastico use the outside of your foot to push the ball one direction then quickly move that same foot around the ball and
push the ball in the other direction

roll to heel when you have space on the wing using the underside of one foot to pull the ball back then use the inside of your other foot to push the ball past
the defender

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