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Puregemco Fitness | How to Do a Barbell Back Squat - Health and Fitness

A. If using a squat rack, walk up to the bar and dip underneath, standing with feet directly beneath the racked bar and knees bent, bar resting on traps or rear deltoids. Straighten legs to unrack the bar, and take 3 or 4 steps backward until you have room to squat. B. Stand with feet shoulder-width apart and toes turned out 15 to 30 degrees. Keep chest tall and take a deep breath in. C. Keeping back straight and abs engaged, hinge at the hips and knees to lower into the squat, knees tracking directly over toes. If possible, lower until thighs are about 1 inch below parallel (to the floor). D. Keeping abs engaged, drive hips forward and push into the mid-foot to straighten legs to stand, exhaling on the way up.

Try 8 to 12 reps, or fewer if working on smaller sets with heavier weights.

Instructions by shape.com

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Puregemco Fitness: How to Dumbbell Alternate Bicep Curl

Steps :

1.) Start by standing with your feet shoulders width apart. 2.) Pick up the barbells using a palm inward grip. 3.) Curl each barbell alternating each time. 4.) Repeat for the desired amount of reps.

LINK: https://www.puregemcofitnessapparel.com/collections/promotions-sale/products/anticellulite

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Puregemco Fitness: How To Do the Leg Press Workout | Leg Press Machine Exercise

Leg Press Instructions

1. Load the machine with the desired weight and take a seat. 2. Sit down and position your feet on the sled with a shoulder-width stance. 3. Take a deep breath, extend your legs, and unlock the safeties. 4. Lower the weight under control until the legs are roughly 45 degrees or slightly below. 5. Drive the weight back to the starting position by extending the knees but don’t forcefully lockout. 6. Repeat for the desired number of repetitions.

Link: https://www.puregemcofitnessapparel.com/collections/new-arrivals/products/commandoprint

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Puregemco Fitness | Reverse Barbell Curl Instructions - Health and Fitness

1. Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This will be your starting position.

2. While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.

3. Slowly begin to bring the bar back to starting position as your breathe in.

4. Repeat for the recommended amount of repetitions.

Watch more here: https://www.youtube.com/watch?v=LI-1ou2RI-k

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Puregemco Fitness | Benefits of Core Training | Reverse V Up on Swiss ball

1. Tightens the abdominal structures involved in movement and improves the transfer of power to and from the extremities. 2. Teaches the muscles to work together efficiently and effectively. 3. Aids in the prevention of injury. 4. Strengthens and improves the torso’s stabilization. 5. It can improve respiratory function. 6. Facilitates proper distribution of weight and assists the body in the absorption of force and transfer of forces. 7. Enhances neuromuscular efficiency throughout the body and neuromuscular control for efficient movement and physical positioning. 8. It improves spinal and postural control while the body is still and in motion. 9. Helps to stabilize and align the spine, ribs, and pelvis of a person to withstand static and dynamic force. 10. Tightens and flattens the tummy.

For more health and fitness tips, visit https://puregemco.com/

Credits: @barbellemami & coloradocommunitymedia.com

Watch more here: https://www.youtube.com/watch?v=6QXXpIAU20E

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Puregemco Fitness | Sumo Deadlifts 4x15 | Resistance Band | Health and Fitness

1. Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.

2. Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.

3. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.

4. Return the weight to the ground by bending at the hips and controlling the weight on the way down.

Watch more here: 

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Puregemco Fitness | Barbell Hip Thrusts With Resistance Band 4x12 | Health and Fitness

The setup:

1. Place a thick bar pad or squat sponge onto the barbell 2. Roll the bar over your thighs 3. Position the barbell right above your pubic bone 4. Set your feet underneath your knees so your legs form a 90-degree angle

Watch here: 

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Puregemco Fitness Apparel | Cargo Pocket Style Push up Leggings

Our PureGemCo Exclusive Cargo Pocket Style Tummy Control Push Up Fitness Leggings! 

https://www.puregemcofitnessapparel.com/collections/new-arrivals/products/cargo-pocket-style-push-up-leggings-colors

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Puregemco Fitness | Top 7 Hairstyles That Are Absolutely Chic (And Practical) for Your Workout

When you are too fired up with your workout but then your hair is somewhat getting in a way, it can be an absolute mood-dampening. You wouldn’t want to keep on swiping your fringe or tucking your hair behind your ears. It can be annoying and distracting when you’re working out. That is why, regardless of the type of workout you do (it may be yoga, high-intensity cardio or any other fitness routine) it is important to know the kind of hairstyle that works out for you.

Let’s face it; we all want to look stylish and beautiful most of the time. You wouldn’t want to be caught off guard (not looking chic) when your workout gal-friends suddenly had the urge to take some gym selfies, right? For some people, a ponytail will do since they’ll just become sweaty and too focused on their workout routines. However, hairstyles are not simply about comfort or for convenience purposes. It also influences your attitude and helps you tap into the right mood – may it be a “tough-girl” vibe or “stylish-chic”.

Yes, inarguably you want your hair to stay in place without pestering your eyes, making your neck ticklish due to the loss strands and of course, still look good even you’re probably sweating from the intense workout. Because you don’t have time to worry about your hair when you are burning with passion for your fitness training, styling your hair from the start is a must. After all, the struggle is real for every girl who’s on the mission in reaching her fitness goals.

So let us share you the hairstyles that made it to the top of the list. Some of these might be your favorite but we’ve added some little twist to help you make extra sassy and yet offer a great hold for your hair!

Read more here: https://www.puregemcofitnessapparel.com/blogs/blog/top-7-hairstyles-that-are-absolutely-chic-and-practical-for-your-workout

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Puregemco Fitness | Squats 4X10 | Squat Workout | Health And Fitness

Stand with your head facing forward and your chest held up and out.

Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers.

Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.

Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.

Keep your body tight, and push through your heels to bring yourself back to the starting position.

Legging: https://puregemco.com/products/hwcapri-1

Watch more: https://www.youtube.com/watch?v=soQYOdy6_LQ

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Puregemco Fitness | Single Leg Lunges 4x10 | Health and Fitness

Try these workouts with or without weights for a super pump as well to activate the glutes and obtain a massive booty pump.  

https://www.youtube.com/watch?v=s2c5AdSo0cQ

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Puregemco Fitness 101: Knowing Your Body Type

Do you know what your body type is? A lot of people are concerned with their shape, thinking that they need to cut their meals in order to get a smaller waist, toned abs, and sexily-shaped legs. But have you ever wondered the type of body you have? We are not referring to slim or obese body type because the shape of our bodies is more than just the usual categorization of what we see from the slim-as-a-model type and curvy ones.

Training For Your Body Type

As of today, we are inundated with idealized body images that are portrayed on various medium – commercials, fashion runways, magazines and all over the internet. However, acquiring these body shapes can either be tough or easy. Why? It is because your human genome or commonly referred as genes serve as an influential factor over a person’s actual body type. See how some people can be quite carefree with eating more than just a serving of one plate and still maintain their weight? Others may even say how unfair it is because their bodies become so plump easily.

Another misconception is thinking about the association of height with your type of body. Skinny people are often labeled as tall while on the other hand, short people are those with the heavy-set figure. Conversely, it is important to be aware and acquire a clear understanding of the three body types. By doing so, you’ll get to know the body shape you were born with and plan an ideal workout specifically tailored for your body – more than just the customized workout program from your fitness trainer!

Ectomorph

People who fall into this category are recognized with lean and long body features. These are the naturally-skinny type in which no matter how much they eat, their weight stays quite the same with the slightest chance of becoming plump. Why? It is because Ectomorphs have a fast metabolism which makes them good in processing carbohydrates into energy. You are born with a ruler-like appearance that is lightly muscled. Due to being hyperactive and efficient metabolism you have small shoulders, chest, buttocks and small-boned appearance. However, the downside for this type of body is having difficulty in gaining muscle and struggling with underdeveloped weight.

Read more: https://www.puregemcofitnessapparel.com/blogs/blog/fitness-101-knowing-your-body-type

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Bridge Push Ups Lie on your back on the floor with your knees bent and your hands on the sides of your head, fingers pointing toward your toes. … Lower your forehead down towards the floor as far as you can go. Push back up, pushing through your shoulders as you do so.

Renegade Dumbbell Row Grab two light dumbbells. Start out light and gauge your ability. If it’s too easy, adjust and increase the weight. The weight should be challenging, but you should be able to complete a full set with good form. With your hands on the dumbbells at shoulder width, extend your legs outward into a full push-up position. This your starting point, ending point, and point of stability. Tighten your core, firmly straighten your left arm, and slowly row the dumbbell upwards until your upper arm is slightly higher than your torso. Hold for 1 second at the top and then slowly lower back down. Keep your chest parallel to the floor throughout and try not to rock or sway to one side. Repeat the motion with your left arm. Continue to alternate arms for a total of 15 reps per arm.

Side lunges with alternating torso twists Stand with feet about shoulder-width apart. Hold a medicine ball (optional) in front of you with elbows bent about 90 degrees. You may want to begin this exercise with no weight and build up your strength over time. Step forward with your left foot into a lunge position. Be sure to keep your knee over your left foot; don't twist at the knee. From your torso, twist your upper body to the left. Then, reach across your left side with your arms outstretched. (Think of pointing to the left from your belly button). Maintain a slow and controlled movement throughout the exercise. Slowly move your arms to center and step forward with the opposite foot and twist to the other side. Continue the movement for about ten steps.

Complete 2 sets.

Watch more: https://youtu.be/s50T5DaZWaA

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Puregemco Health Check: Your Hair Routines Could Be Affecting Your Overall Wellness

A lady’s hair is her crowning glory. This is a common adage which most women heard and learned even at an early age. By the time you probably started learning the ABCs, every parent particularly the mothers guide their children (though especially daughters) in proper ways of grooming. So generally, we grow up knowing how essential it is to look good (as much as possible) at all times.  Among the things we have to be wary in regards to our appearance, hair is considered to be on the top of the list. Why so? Simply because it is the first noticeable feature of a person and plays a significant part of a woman’s beauty.

Undeniably, hair has a great impact which is somewhat proven by various survey results of how most women would love to have the same hair with the ones they’ve coveted –wishing to trade it just to be satisfied. Besides eyes and other body parts which are commonly considered as one of the women’s best assets, hair gets the most compliment. So when you’re having a bad hair day, people also notice it which actually doesn’t just count as the neglected appeal but gives the impression of unhealthy hair. Therefore, proper hair care and hygiene are a necessity. It is important to know how you should care for it daily and what your hair is telling about your body.

Read more: https://www.puregemcofitnessapparel.com/blogs/blog/health-check-your-hair-routines-could-be-affecting-your-overall-wellness

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Puregemco Fitness | BOSU Training | Resistance Band Push Up - Health and Fitness

BOSU Mountain Climbers

Place a BOSU Ball on the ground with the blue rubber side facing down. Carefully, place a hand on each side. Take a push-up position. Make sure your core is tight and hips are level. Bring your left knee up and towards your chest. Focus on contracting your core. Return your foot to the ground and repeat on the other side. Continue alternating until the set is finished.

BOSU Oblique Climbers Start in a plank with the BOSU dome side-down. Keeping your shoulders directly over your hands, bring one knee in towards to the chest using your abs. Switch legs as fast as you can and then switch again. Imagine that you are running with high knees — that’s the speed you’re looking for!

Resistance Band Push Up with Knee Tuck | Resistance Band Alternating Push Ups The elastic band promotes co-contraction of the muscles around the shoulder joint. It's a great exercise to enhance upper body strength and shoulder stability. Stretch the elastic band more by placing the right hand out while maintaining perfect balance. Lower your body, by flexing your arms until your chest touches the floor. Return to the starting position by extending the arms and placing your hand back in Place the left hand out to complete another push-up.

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Puregemco Fitness | Resistance Band Single Leg Modified Push Ups - Health and Fitness

Resistance Band Single Leg Modified Push Ups: Bring yourself to the ground and place your hands below your shoulders and your feet directly behind you. Wrap a resistance band behind you so that the band is stretched across your upper back – not your neck.  

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Puregemco Fitness 101: What Are the Strengths of Strength Training?

One of the main targets of almost every workout is your muscle. You can infuse fitness routines that primarily focus on your core muscles, muscles on your arms, your thighs, glutes or hamstrings.  It basically depends on the purpose of working out – whether it is about getting a smaller waist, toned abs, or perhaps building muscle mass. As such, many fitness programs evolved to level things up in terms of pushing your body towards your workout goals. But what does actually makes Strength Training different from any other workouts?

As the name suggests, this is a type of training that highly specializes the use of resistance along with the function of muscle contraction in order to promote muscle strength while building up the anaerobic or overall body endurance. It is also considerably perceived as the foundation of athleticism. So you probably be seeing more about weightlifting and not-so-human feat.  However, it is more than just about getting big and bulky muscles. Challenging your muscles with Strength Training helps in making your bones stronger along with developing your balance and promoting coordination skills. It is quite beneficial to your health the same way as it is an efficient exercise in burning calories or unwanted fats.

However, most people tend to have misconceptions with Strength Training. Common reasons and somewhat excuses in regards to objecting it are being too boring or safety concerns as it seems to be quite dangerous particularly for older adults who wish to workout. Meanwhile, for most women, they fear the possible drastic result of getting bulky which is in fact a myth. With resistance training, you will become stronger and lean – not bulky like the ones usually portrayed in bodybuilding magazines. Familiarizing the variety of resistance exercise along with the equipment you can use in the routines can actually make you see how it is less daunting and may provide assurance in regards to safety as long as you know where to start and how to work with it in accordance to your fitness goals.  It is essential to have a clear understanding before giving it a cold shoulder. You might be surprise on how amazing the strengths are of Strength Training!

Read more: https://www.puregemcofitnessapparel.com/blogs/blog/fitness-101-what-are-the-strengths-of-strength-training