Primal Home Fitness

  WEEKLY FIVE FIT TIPS FOR HOME FITNESS-#18 INDIAN GOOSEBERRY INDIAN GOOSEBERRY IS LOADED WITH VITAMIN C. INDIAN GOOSEBERRIES ARE AN EXCELLENT SOURCE OF ANTHOCYANINS , FLAVONOLS , AND OTHER POTENT ANTIOXIDANTS. THEY HAVE ANTI-AGING AND IMMUNE-ENHANCING PROPERTIES. COPPER AND MANGANESE ARE THE MINERALS PRESENT IN INDIAN GOOSEBERRY. PEANUTS PEANUTS ARE LOADED WITH ANTIOXIDANTS . THEY ARE RICH IN FIBER, FOLATE, AND VITAMIN E. COMPOUNDS THAT ARE PRESENT IN PEANUTS IMPROVE HEART HEALTH. ARGININE IS AN AMINO ACID THAT PREVENTS HEART DISEASE. MAGNESIUM AND COPPER ARE ALSO PRESENT IN PEANUTS. APRICOTS APRICOTS ARE HIGH IN VITAMIN C AND DIETARY FIBER. THEY ALSO CONTAIN IMMUNE-BOOSTING ANTIOXIDANT BETA CAROTENE(VITAMIN A). LUTEIN AND ZEAXANTHIN ARE TWO COMPOUNDS PRESENT IN APRICOTS TO HELP EYE HEALTH. DRIED APRICOTS ARE RICH IN IRON AND POTASSIUM. BUCK WHEAT BUCKWHEAT  ARE HIGHER IN PROTEIN THAN CORN, MILLET, AND RICE. THEY HAVE SOLUBLE FIBER THAT LOWERS LDL CHOLESTEROL. RUTIN IS A POWERFUL A

WEEKLY FIVE FIT TIPS FOR HOME FITNESS-#17 GOLDEN BEETROOT GOLDEN BEETROOT HAS STAMINA BOOSTING NITRATES . GLUT AMINE , AN AMINO ACID PRESENT IN GOLDEN BEETROOT IMPROVES HEART HEALTH. GLUT AMINE  ALSO REGULATES BLOOD PRESSURE LEVEL. VULGAXANTHIN ,AN ANTIINFLAMMATORY PHYTONUTRIENT IN GOLDEN BEETROOT PROTECTS AGAINST ARTHRITIS. BLACK PEPPER PIPERINE IS AN ALKALOID PRESENT IN BLACK PEPPER. PIPERINE INTERFERES WITH THE ACTIVITY OF GENES THAT CONTROL THE FORMATION OF NEW FAT CELLS PIPERINE IMPROVES GLUCOSE TOLERANCE AND LOWERS BLOOD PRESSURE. PIPERINE INCREASES THE BIO AVAILABILITY OF THE ANTIOXIDANT COMPOUND RESVERATROL . PIPERINE REDUCES INFLAMMATION. JACK FRUIT JACK FRUITS ARE RICH IN VITAMIN A,VITAMIN B, VITAMIN C AND AMINO ACIDS. VITAMIN A PRESENT IN JACK FRUIT ENHANCE EYE HEALTH. THEY ALSO HAVE MINERALS LIKE IRON, CALCIUM AND POTASSIUM. FIBERS PRESENT IN JACK FRUIT IMPROVES DIGESTION. JACK FRUIT LACKS IN PROTEIN. PISTACHIOS PISTACHIOS ARE HIGH IN PROTEIN, VITAMIN B6, FIBRES AND ANTIO

   WEEKLY FIVE FIT TIPS FOR HOME FITNESS-#16 ROMANESCO BRASSICA ROMANESCO BRASSICA IS RICH IN FIBRE, VITAMIN A, VITAMIN C AND VITAMIN K. ROMANESCO BRASSICA IS HIGH IN CHOLESTEROL-LOWERING FIBER. HUMAN BODY CAN EASILY ABSORB IRON AND CALCIUM FROM THE BRASSICA FAMILY. GLUCOSINOLATES PRESENT IN ROMANESCO BRASSICA PREVENT HUMANS FROM CANCER-CAUSING MOLECULES. GLUCOSINOLATES REDUCE INFLAMMATION BY TRIGGERING DETOXIFICATION ENZYMES. THEY ALSO ANTIBACTERIAL AND ANTIFUNGAL PROPERTIES. MACADAMIA NUTS MACADAMIA NUTS ARE RICH IN MONOUNSATURATED FATTY ACIDS . OLEIC ACID IS THE PREDOMINANT MONOUNSATURATED FATTY ACID PRESENT IN MACADAMIA NUTS WHICH PROMOTE HEART HEALTH. PALMITOLEIC ACID PRESENT IN MACADAMIA NUTS REGULATE INSULIN SECRETION. PHYTOSTEROLS INCLUDING BETA SITOSTEROL PROMOTE PROSTATE HEALTH AND ANTI-INFLAMMATORY ACTIVITY. CALCIUM, MAGNESIUM, PHOSPHORUS, POTASSIUM, AND SELENIUM ARE THE MINERALS PRESENT IN MACADAMIA NUTS. MACADAMIA NUTS ARE HIGH IN CALORIES. CRANBERRIES CRANBERRIES HAVE

CHISEL YOUR UPPER BODY WITH ONE DUMBBELL DIRECTION REST 20 SEC BETWEEN WORKOUTS REST 1 MIN BETWEEN CIRCUITS TRY THIS CIRCUIT 3 MORE TIMES EQUIPMENT NEEDED: ONE  DUMBBELL ATTEMPT: TWICE IN A WEEK SUITS MALE/FEMALE WEIGHT PREFERENCE MALE-(5-10 KG DUMBBELL) FEMALE-(4-7 KG DUMBBELL)  TYPE ONE DUMBBELL WORKOUT NOTE ONE DUMBBELL IS ENOUGH TO COMPLETE THIS CIRCUIT. EACH MOVES TARGETS DIFFERENT MUSCLE GROUPS. ANYBODY CAN DO THIS CIRCUIT WITHOUT FAIL. YOU CAN ALSO PREFER MEDICINE BALL OR SANDBAG INSTEAD OF DUMBBELL.  WARM-UP GOBLET SQUAT-10 REPS*3 MOVES CRUSH GRIP CHEST PRESS- 15 REPS SINGLE DUMBBELL PULLOVER -12 REPS SINGLE-ARM BENT OVER  ROW-10 REPS (10 STRAIGHT REPS ON ONE SIDE THEN ANOTHER SIDE) FINISHER HOLLOW HOLD FLUTTER KICKS-15 REPS PER LEG  (ALTERNATIVELY) *3 TARGETS CHEST LAT PECS BACK MOTIVE SHAPING YOUR UPPER BODY DIFFICULTY MODERATE TO HIGH PERFORMER LEVEL MODERATE-3 ROUNDS INTERMEDIATE-4 ROUNDS REFERENCE MEN'S HEALTH UK APRIL 2015 MEN'S HEALTH AUSTRALIA JUNE 2020 MEN"

DUMBBELL GLUTE BRIDGE AND CHEST PRESS WORKOUT DIRECTION REST 30 SEC BETWEEN SETS TRY THIS WORKOUT  3 MORE SETS EQUIPMENT  NEEDED: A PAIR OF DUMBBELLS ATTEMPT: ALTERNATE DAYS TYPE DUMBBELL WORKOUT SUITS MALE/FEMALE WEIGHT PREFERENCE(DUMBBELLS) MALE-5-10 KG  FEMALE 4-7 KG  PERFORMER LEVEL BEGINNER-4 ROUNDS INTERMEDIATE-6 ROUNDS EXPERT-7 ROUNDS NOTE YOU CAN PERFORM THIS WORKOUT WITH WATER BOTTLE OR SANDBAG INSTEAD OF DUMBBELLS. CONCENTRATE ON DUMBBELLS WHILE DOING THIS WORKOUT. WARM-UP REGULAR OR KNEE PUSH UPS-UNTIL FAILURE MOVE(ONE SET) DUMBBELL GLUTE BRIDGE AND CHEST PRESS-8 REPS TARGETS GLUTE  CHEST MOTIVE THIS SINGLE WORKOUT ATTACKS BOTH GLUTE AND CHEST DIFFICULTY EASY VIDEO REFERENCES MEN'S FITNESS UK DECEMBER 2020 LINK http://primalhomefitness.blogspot.com RELATED FEEDS SAXON SIDE BEND-OBLIQUE WORKOUT https://primalhomefitness.blogspot.com/2019/11/primal-home-fitnes s-oblique-workout.html SINGLE-LEG EXTENSION -LOWER ABS WORKOUT-SIMPLE WORKOUT #1 https://primalhomefitness.blogspo

   WEEKLY FIVE FIT TIPS FOR HOME FITNESS-#15 CAPSICUMS CAPSICUMS ARE ALSO MENTIONED AS AN ANTIOXIDANT POWERHOUSE. THEY ARE HIGH IN VITAMIN C AND VITAMIN E. LUTEOLIN, QUERCETIN, AND HESPERIDIN  ARE THE FLAVONOIDS PRESENT IN CAPSICUMS. LUTEIN AND ZEAXANTHIN ARE THE CAROTENOIDS(PRESENT IN CAPSICUM)   WHICH IMPROVE EYE HEALTH. LUTEOLIN IS A FLAVONOID WHICH HAS ANTIINFLAMMATORY PROPERTIES. PAK CHOI PAK CHOI ARE THE BEST SOURCE OF VITAMIN A, VITAMIN B6, VITAMIN C, AND VITAMIN K. THEY ARE RICH IN MINERALS LIKE CALCIUM, IRON, MANGANESE, AND POTASSIUM. SULFORAPHANE IS A COMPOUND PRESENT IN PAK CHOI HAS ANTI CANCER PROPERTIES. PAK CHOI IMPROVE HEART HEALTH AND BONE HEALTH. THEY ALSO HAVE ANTIINFLAMMATORY PROPERTIES. BLUEBERRIES BLUEBERRIES ARE THE EXCELLENT SOURCE OF ANTHOCYANIN . ANTHOCYANIN IS A FLAVONOID WHICH IMPROVES HEART HEALTH. PTEROSTILBENE IS A CHEMICAL COMPOUND PRESENT IN BLUEBERRIES WHICH REDUCES BLOOD PRESSURE AND REDUCES BAD CHOLESTEROL. BLUEBERRIES ALSO CONTAIN VITAMIN C, VITAMI