Vigour – Health and Sports Nutrition

Jump Squat is an excellent resistance training exercise to develop and strengthen your quadriceps, hamstrings and calves. Perform this exercise with a perfect technique to maximize the results and reduce the risks of injuries.

In order to begin this exercise, you should stand straight with your feet hip-width apart. Keeping the body weight on your heels, begin to sit down and go as low as you can. However, make sure that your knees do not extend past your toes. Pause for 2-5 seconds at the bottom of your squat and then jump into the air to complete one rep. Make sure that you perform 3 sets of 8-10 reps each. If you are new to exercising, then perform this exercise in the supervision of a professional trainer as it makes a difficult exercise for beginners.

Consume protein-rich diets or supplements after resistance training exercises to gain the muscle mass fast. PhD Pharma Whey HT Protein Powder is a popular brand on the market that supplies a bio-engineered whey protein complex to its users. It makes use of top quality premium hydrolysed whey protein isolate to deliver faster-acting protein into your hungry muscles, helps you get bigger and stronger muscles and provides even quicker recovery from strenuous resistance training workouts.

Pharma Whey HT+ makes use of branched chain amino acids and probiotic culture in its formulation to provide enhanced defence against muscle soreness and to promote gut health and easier digestion. Moreover, it does not make sue of slow release protein sources such as milk protein or wheat. Use 2-4 servings of this supplement daily for optimum results.

You can develop your abs, back muscles and thighs with the help of “Side to Side Lunge”. This resistance training exercise makes use of a med ball or dumbbell to strengthen your lower-body muscles. Make sure that you perform it twice a week along with other aerobic exercises such as brisk walking, jogging or running.

In order to perform side to side lunge, you should stand straight with your feet shoulder-width apart. Hold a med ball or dumbbell at chest level. Next step is to lunge to the left by bending your left knee and touch the ball to the floor. Make sure that you keep your torso straight and stretch your abdominal muscles. Now, bring your upper body back to its starting position and lunge to the right. Make sure to keep the movement steady and controlled.

You can reap maximum benefits from resistance training exercises if you use a protein supplement on a regular basis. USN Pure Protein IGF Protein Powder is a popular brand on the market that makes a precise mixture of whey protein concentrate, whey protein isolate, egg albumen, soy protein isolate and calcium caseinate. Protein is required for repair of muscle fibres and muscle growth and aids in transportation of oxygen, nitrogen and nutrients to vital organs. This supplement contains ZYMATECH Multiple Enayme Technology for optimal amino acid uptake and protein digestion. Another benefit of using IGF Protein Powder is that it is extremely low in carbs and makes a complete vitamin and mineral blend.

Back pain is a common problem among people belonging to all age groups since the back takes in stress and tension more than any other part of the body. A severe back pain can hinder you from participating in routine life activities. Therefore, it becomes important that you perform exercises which target your back and help relieve or even avoid any back pain. Spine Rotation is a magnificent fitness exercise that helps stretch your back and relieve back pain.

In order to perform this exercise, you need to lie on your back on the ground or on the mat. Make sure that your both arms are outstretched at shoulder level. Bend both legs with you feet flat on the floor. Next step is to slowly drop your knees to the left until the left knee is touching the ground. Hold this position for 5-8 seconds and repeat with the other side to complete one rep. Make sure that you perform 3 sets of 12-15 reps each.

While dropping your knees, make sure that you keep your shoulder blades flat on the ground. However, you should not force the stretch; otherwise you may end up with an injury.

Make sure that fitness and strength training exercises are accompanied by the consumption of a dietary supplement that helps boost energy levels. Maximuscle Viper Boost Energy Capsules contains nutrients for rapid physical and mental energy. It is scientifically formulated to lift your mind and body fast. It contains vitamin B5, L-tryosine, guarana, caffeine, ginkgo, bitter orange, magnesium and L-carnitine. You should take before or during intense exercise to give yourself a fast-acting boost.