Are you ready to revolutionise your fitness journey from the comfort of your home? Transforming your garage into a home gym isn't just an upgrade to your property; it's an investment in your health and well-being. Here's how you can create an inspiring and efficient workout space with Gorilla Sports, tailored to fit your fitness goals and budget.
Your garage offers a unique opportunity to design a gym that perfectly fits your fitness regime. Start by clearing out clutter and assessing the area's size. Think about the types of workouts you enjoy and plan zones for cardio, strength, and flexibility training. Proper ventilation and lighting are key to making your gym inviting and comfortable, so consider adding fans or better lighting fixtures if necessary.
The foundation of any good home gym is its flooring. Durable rubber mats or interlocking tiles from Gorilla Sports can protect your equipment and floor, reduce noise, and prevent injuries. Plus, they can instantly transform the look and feel of your garage into a professional gym setting.
Whether you're a runner, cyclist, or rower, select a piece that complements your cardio preference. Compact and efficient, Gorilla Sports offers a variety of options that can fit even in smaller spaces.
A versatile weight bench, a set of adjustable dumbbells, and a power rack can cover almost all your strength training needs. Gorilla Sports specializes in high-quality, space-saving solutions that offer the flexibility to perform a wide range of exercises.
Don't overlook the importance of a good stretch or core workout. A few yoga mats, stability balls, and resistance bands can go a long way in enhancing your flexibility and core strength.
Installing large mirrors can not only help with maintaining proper form but also make your gym appear more spacious. Personal touches, such as motivational posters or your favorite color on the walls, can make the space uniquely yours and keep you inspired.
Music is a powerful motivator. A quality sound system or Bluetooth speakers can help you maintain energy levels and make workouts enjoyable.
Keep your gym tidy with storage solutions for your equipment. Wall-mounted racks for weights, shelves for smaller items, and hooks for jump ropes or resistance bands can keep your space organized and safe.
Ensure your gym is a safe place to work out. Regularly inspect your equipment for wear and tear, keep the floor clear of hazards, and ensure the area is well-ventilated.
Creating a home gym in your garage is a rewarding project that enhances your fitness journey and brings unprecedented convenience to your doorstep. Gorilla Sports offers everything you need to equip your space with high-quality, durable fitness equipment that meets your workout needs.
Begin your transformation today and step into a healthier, stronger version of yourself tomorrow. With a little planning and the right gear, your garage gym will become your favorite room in the house.
]]>In the quest for optimal fitness and health, dynamic cardio workouts stand out as a superior method to ignite your heart rate, shed calories, and elevate your overall well-being. Gorilla Sports brings you the ultimate guide to revolutionising your cardiovascular routine with dynamic exercises that promise not just results but an engaging, enjoyable fitness journey. Dive into the world of dynamic cardio and discover how our top-notch equipment can transform your workout from mundane to exhilarating.
Dynamic cardio workouts are the key to unlocking a fitter, more agile you. By integrating varied, high-intensity exercises, these routines do more than just boost your heart rate; they offer a holistic workout experience that touches on every aspect of physical fitness. From enhanced heart health to superior calorie burning and improved coordination, dynamic cardio is your all-in-one solution to achieving a balanced fitness regime.
Transform your home into a dynamic cardio haven with Gorilla Sports' premium equipment. Our carefully selected range ensures you have everything you need to embark on an exhilarating cardio journey.
Perfect for interval training, our treadmills and exercise bikes feature adjustable settings to cater to every phase of your workout, ensuring maximum efficiency and challenge.
Elevate your cardio with the added intensity of our adjustable dumbbells, designed for seamless transitions between weights, adding strength training to your cardio routine effortlessly.
Incorporate kettlebells into your workout for explosive movements that build strength, endurance, and flexibility, enhancing the dynamic aspect of your cardio.
A staple in cardio workouts, our skipping ropes are engineered for durability and performance, promising an unmatched calorie burn and fun.
Add a new layer of challenge with our resistance bands, ideal for boosting muscle strength alongside your cardio, ensuring a comprehensive workout.
Kickstart your dynamic cardio routine with this Gorilla Sports-inspired workout plan, designed to keep your heart pumping and your muscles moving.
Start with 5 minutes of light jogging or skipping rope to get your heart rate up and your body ready for action.
Alternate between kettlebell swings and high knees with resistance bands, introducing rest periods to keep the intensity high without burning out.
Combine dumbbell squat presses with mountain climbers for a routine that challenges both your strength and your stamina.
Conclude your session with a stretching routine that focuses on flexibility, ensuring your muscles recover and build stronger.
With Gorilla Sports, achieving your cardiovascular fitness goals is not just a possibility; it's a promise. Our dynamic cardio guide, coupled with our state-of-the-art equipment, ensures you have everything you need to transform your fitness routine into an exciting, effective journey towards optimal health.
Explore our range today and take the first step towards a more dynamic, healthier you with Gorilla Sports. Embrace the movement, and let's get that heart rate soaring!
]]>Identify Your Goals: The first step to integrating fitness into your daily routine is to identify your health and fitness goals. Whether it's weight loss, building muscle, improving cardiovascular health, or simply staying active, knowing your goals will help you tailor your fitness plan to meet your needs.
Create a Schedule: Once you know what you want to achieve, create a schedule that incorporates exercise into your daily routine. Start by finding time slots where you can consistently commit to working out, whether it's in the morning before work, during your lunch break, or in the evening.
Set Realistic Expectations: It's important to set realistic expectations when integrating fitness into your daily routine. Start small and gradually increase the intensity and duration of your workouts. Remember, consistency is key to seeing results.
Take the Stairs: Opt for the stairs instead of the elevator whenever possible. Climbing stairs is an excellent way to strengthen your legs and improve cardiovascular health.
Stand Up and Stretch: If you have a desk job, make it a habit to stand up and stretch every hour. Consider investing in a standing desk or an under-desk bike to stay active even while working.
Exercise While Watching TV: Instead of sitting on the couch, try exercising while watching your favorite TV shows. You can do bodyweight exercises, use resistance bands, or even ride a stationary bike.
Fitness Apps: There are numerous fitness apps available that can help you track your progress, set reminders to exercise, and provide workout ideas. Some apps also offer virtual classes, allowing you to join a fitness community from the comfort of your home.
Wearable Fitness Trackers: Wearable fitness trackers can motivate you to stay active throughout the day. They track your steps, monitor your heart rate, and even remind you to move if you've been inactive for too long.
Online Workouts: The internet is a treasure trove of workout videos catering to all fitness levels and interests. From yoga and Pilates to high-intensity interval training (HIIT), you can find online workouts that fit your schedule and preferences.
Join a Fitness Class: Joining a fitness class can make exercise more enjoyable and provide a sense of community. Whether it's spinning, yoga, or dance, find a class that you enjoy and make it a part of your weekly routine.
Exercise with a Friend: Exercising with a friend can make your workout more enjoyable and keep you accountable. Plan regular workout sessions together, and encourage each other to reach your fitness goals.
Participate in Challenges: Many fitness apps and communities offer challenges that you can participate in. These challenges can be a fun way to stay motivated and push yourself to reach new fitness milestones.
Integrating fitness into your daily routine doesn't have to be a chore. With a bit of planning and creativity, you can find ways to stay active and improve your health without disrupting your daily life. Remember, the key to success is consistency and finding activities that you enjoy. Start small, and gradually build up your fitness routine until it becomes a natural part of your day. Your body (and mind) will thank you for it.
]]>Strength training is not just about lifting weights; it's about challenging your body, breaking plateaus, and constantly striving for improvement. As you progress in your fitness journey, the basic routines that once pushed your limits might no longer suffice. That's where advanced strength training comes into play. It’s about integrating more complex and demanding routines into your workout regimen to stimulate muscle growth, improve strength, and enhance your overall fitness. In this blog, we will dive deep into the world of advanced strength training, exploring Olympic weightlifting techniques, the essential gym equipment you'll need, and provide a beginner's guide to basic weightlifting moves. By the end of this journey, you’ll recognize your increased strength and understand how it empowers your workouts, making every session more effective than the last.
Olympic weightlifting is a fascinating and highly technical sport that has gained popularity in the fitness community for its profound benefits in strength training. This discipline focuses on two primary lifts: the snatch and the clean and jerk. Both movements are dynamic, requiring not just brute strength but also exceptional technique, flexibility, and speed.
Incorporating Olympic weightlifting techniques into your routine can significantly enhance your power, coordination, and agility. These lifts are compound movements, meaning they engage multiple muscle groups simultaneously, offering a more comprehensive strength and conditioning workout. Moreover, mastering these techniques can help improve your performance in other exercises and sports by developing explosive power, a critical component in athletic performance.
To embark on this advanced strength training journey, having the right equipment is paramount. The cornerstone of Olympic weightlifting – and indeed, most advanced strength training routines – is the barbell. Barbells are versatile, allowing for a wide range of weights to be added or removed as needed. They are essential for performing exercises like squats, deadlifts, presses, and the Olympic lifts.
Weight plates are the next critical piece of equipment. They come in various sizes, allowing for precise weight adjustments. Bumper plates, made of dense rubber, are particularly recommended for Olympic lifting as they can be dropped from overhead without damaging the floor (or the plates themselves).
Investing in quality gym equipment ensures safety and effectiveness in your training. It allows for progressive overload, a key principle in strength training where you gradually increase the weight or resistance to continue challenging your muscles and making gains.
Starting with advanced strength training, especially Olympic weightlifting, can be daunting. However, beginning with the basics and gradually progressing is crucial to success. Here are three foundational moves every beginner should master:
Focusing on form and technique with these basic moves sets a solid foundation for progressing to more complex lifts like the snatch and clean and jerk.
Fitness is not merely about strength or endurance; it's a multifaceted endeavor that requires a balanced approach. Incorporating flexibility and mobility exercises into your routine is akin to oiling the gears of a machine—essential for smooth operation. These practices not only enhance the range of motion and prevent injuries but also contribute significantly to overall fitness and well-being. By integrating flexibility and mobility work, you can create a harmonious fitness regimen that supports your body’s needs and goals.
Yoga and Pilates have emerged as frontrunners in the quest for holistic fitness. These age-old practices offer more than just physical benefits; they are a sanctuary for mental and emotional rejuvenation. Yoga, with its roots in ancient India, encompasses a series of postures (asanas), breathing techniques (pranayama), and meditation (dhyana), aimed at enhancing physical flexibility, strength, and mental clarity. Pilates, on the other hand, focuses on core strength, posture, balance, and flexibility. Both practices emphasize controlled movements, breath work, and mindfulness, making them ideal for integrating flexibility and mobility into your fitness regime.
To maximize the benefits of Yoga and Pilates, certain equipment can enhance your practice:
Yoga Mat: A non-negotiable for anyone practicing Yoga or Pilates. It provides cushioning and traction, allowing for safe and comfortable movement through various poses.
Foam Roller: An invaluable tool for self-myofascial release. Foam rolling can help in muscle recovery, increase blood flow, and improve mobility by working out knots and tightness in the muscles.
Stretching Straps: These assist in achieving deeper stretches without compromising form. They are especially beneficial for beginners or those with limited flexibility, helping to enhance range of motion over time.
Creating a yoga or Pilates session tailored for muscle recovery and flexibility involves focusing on poses and exercises that specifically target tight areas and promote relaxation. Start with a warm-up to gently activate the muscles, followed by a series of stretches that progressively increase in intensity. Incorporate poses like the Forward Fold, Cat-Cow, Pigeon Pose, and Child’s Pose in Yoga, or exercises like the Pilates Roll Down and Leg Circles. Conclude with a cooldown focusing on deep breathing and relaxation to enhance recovery.
Acknowledging the importance of flexibility and mobility is crucial in the context of injury prevention and overall fitness. These practices are not just about touching your toes or achieving a perfect split; they are about creating a body that is strong, resilient, and adaptable. Integrating Yoga and Pilates into your routine can provide a comprehensive approach to fitness that nurtures not only the body but also the mind and spirit. Remember, in the pursuit of physical health, balance is not something you find; it's something you create. By valuing flexibility and mobility as much as strength and endurance, you're setting the foundation for a fitness journey that is sustainable, enjoyable, and holistic.
]]>In the ever-evolving landscape of health and fitness, cardiovascular health remains a cornerstone of overall well-being. It's about much more than just avoiding heart disease; it's about energizing your life, enhancing your physical capabilities, and embracing a lifestyle that promotes longevity and vitality. In this blog, we'll journey into the heart of fitness by exploring ways to boost your cardiovascular health.
The digital revolution has transformed how we approach fitness. Virtual fitness classes have gained immense popularity, particularly in the wake of global challenges that restricted access to traditional gym settings. These online classes offer convenience, variety, and the comfort of exercising in your own space. From high-intensity interval training (HIIT) to Zumba, yoga, and more, these classes cater to all fitness levels and preferences.
What sets virtual fitness apart is its accessibility. Regardless of where you live or your schedule, you can find a class that fits your needs. This flexibility has made it easier for people to commit to regular exercise, crucial for cardiovascular health. Additionally, many platforms offer communities where participants can share experiences and motivate each other, further enhancing the appeal of virtual fitness.
While virtual classes are great, incorporating gym equipment like stationary bikes or treadmills can take your cardiovascular health to the next level. These machines offer controlled and efficient ways to engage in cardio exercise.
A stationary bike is a low-impact option that's easy on the joints while still providing an excellent cardiovascular workout. It's particularly beneficial for beginners or those with joint issues. You can adjust the resistance to match your fitness level, making it a versatile tool for everyone from beginners to seasoned cyclists.
The treadmill is a staple in cardiovascular fitness. It's ideal for walking, jogging, or running, and can be tailored to various fitness levels. Most treadmills come with adjustable inclines and speeds, allowing for a range of workouts from gentle walks to intense sprints.
Both machines offer the ability to track your progress through metrics like distance, calories burned, and heart rate, helping you stay motivated and informed about your fitness journey.
Let's dive into a cardio-focused workout session, with variations to accommodate different fitness levels.
Remember, the key is consistency and gradually increasing intensity as your fitness level improves.
Improving your cardiovascular health is an investment in your future. It's not just about reducing the risk of heart disease; it's about elevating your energy levels, enhancing your mental health, and improving your quality of life. The sense of achievement you get from a good cardio workout, the endorphin rush that brightens your mood, and the improved stamina that carries you through your day are just a few of the immediate benefits.
As you incorporate these exercises into your routine, you'll notice a significant impact on your energy levels and overall well-being. So, step into this journey with your heart, and embrace a healthier, more vibrant version of yourself. Remember, every beat counts when it comes to cardiovascular health!
]]>Welcome to new your fitness journey! It's time to shift our focus to building two fundamental elements of fitness: strength and endurance. These are not just about enhancing your physical capabilities but also about enriching your daily life with improved energy, stability, and overall well-being.
Functional Training: This week, we dive into the world of functional training, a fitness trend that has taken the health world by storm. Unlike traditional weightlifting, which often focuses on isolating specific muscles, functional training involves exercises that train your muscles to work together, simulating common movements you might do at home or work. This approach enhances coordination, strength, and endurance, making everyday activities easier and reducing the risk of injury.
Kettlebells: These versatile weights offer a combination of strength training and cardiovascular benefits. Kettlebell exercises engage multiple muscle groups, making them ideal for functional training.
Resistance Bands: Offering varying levels of resistance, these bands are excellent for strength training, flexibility, and rehabilitation exercises. They are particularly useful for targeting muscles that are often neglected in traditional weight training.
Here’s a simple yet effective circuit that targets major muscle groups, designed to improve strength and endurance:
Kettlebell Swings (10-15 reps): This explosive exercise targets your glutes, legs, hips, core, and shoulders.
Resistance Band Squat-to-Press (10-15 reps): A full-body exercise, focusing on the legs, core, and arms. Perform a squat holding the resistance band with both hands, then stretch the band upwards as you stand.
Kettlebell Goblet Squats (10-15 reps): Hold the kettlebell close to your chest and perform a squat, focusing on lower body strength.
Resistance Band Rows (10-15 reps per arm): Stand on the band and pull it upwards, working the back and biceps.
Kettlebell Deadlifts (10-15 reps): Focuses on the lower back, glutes, and hamstrings.
Plank with Resistance Band Pulls (30 seconds): Maintain a plank position while pulling the resistance band with one hand, alternating hands.
Repeat this circuit 2-3 times, with a 1-minute rest between circuits.
As you conclude, take a moment to reflect on the improvements in your strength and endurance. You might notice everyday tasks becoming easier, such as carrying groceries or climbing stairs. This is a testament to the effectiveness of functional training in enhancing your daily life. Keep track of these small victories – they are significant markers of your evolving fitness journey. Stay consistent, and look forward to further enhancing your strength and endurance in the weeks to come!
]]>Welcome to the first step of your fitness journey! This is where you lay the foundation for a healthier, fitter you. It's all about starting with enthusiasm and determination. This week, we're not just diving into workouts; we're setting achievable goals and establishing a fitness routine that is sustainable and enjoyable. Remember, the goal is progress, not perfection. Let's embark on this adventure with positivity and a mindset geared towards long-term success.
High-Intensity Interval Training (HIIT) has revolutionised the fitness world with its effectiveness and efficiency. This training method involves short bursts of intense exercise alternated with low-intensity recovery periods. It's famed for burning a lot of calories in a short amount of time. But it's not just about burning calories; HIIT improves cardiovascular health, increases stamina, and can even help with glucose metabolism.
One of the best things about HIIT is its adaptability. It can be tailored to suit any fitness level, making it perfect for beginners. Plus, it's versatile – you can perform HIIT using bodyweight exercises, gym equipment, or even with everyday household items.
When beginning your fitness journey, it's important not to get overwhelmed with complex equipment. Here's a list of basic equipment that is versatile, affordable, and perfect for a range of exercises:
These items are enough to start a comprehensive workout regimen without cluttering your space or breaking the bank.
Let's put these tools to use with a beginner-friendly HIIT routine:
Congratulations on completing your first week! It's important to take a moment to reflect on what you've achieved. Maybe you've overcome the challenge of starting, or perhaps you've discovered a newfound love for a specific exercise. Whatever your achievements or challenges, acknowledge them. They are all part of your journey.
Stay motivated and excited for the upcoming weeks. As you progress, you'll be able to intensify your workouts and explore new exercises. Remember, this is just the beginning, and with each passing week, you're getting stronger and closer to your fitness goals. Keep pushing forward!
]]>Starting a home gym can transform your fitness journey, offering the convenience and comfort of working out in your own space. For beginners setting up a home gym, it's important to overcome the common misconception that you need a large area or a hefty budget. This guide will show you how easy and affordable it is to create an effective workout space, even in small areas.
HIIT Workouts in Small Spaces: High-Intensity Interval Training (HIIT) is a trend that's perfect for small home gyms. These workouts deliver maximum results in minimal time, making them ideal for those with limited space.
Regardless of your living situation, these essentials make it possible to have a functional gym in a compact space.
A home gym doesn't require a separate room. An area of just 2 square meters can suffice for the basic setup. The key is to select multi-functional equipment that maximises the use of available space.
For those looking to enhance their home gym:
The right flooring is crucial for a home gym. Carpet or linoleum is ideal, but if you have more sensitive flooring like laminate or parquet, consider using floor protection mats. They safeguard your floors and reduce noise.
Setting up a home gym is an investment. For a basic setup, this may seem significant, but compared to long-term gym memberships, it's economical, especially when shared with a training partner.
Training at home requires self-motivation. Use music or a TV to play motivational videos to keep your energy up. Remember, even with limited space, an effective home gym is more than possible. It's about making smart choices with equipment and space, allowing you to achieve your fitness goals comfortably and conveniently in your own home.
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Dreaming of a sculpted six-pack this summer? You're not alone! Achieving a strong, muscular core is not just about aesthetics; it significantly improves your everyday performance. For many, however, this remains an elusive goal. But fear not! In this comprehensive guide, we dive into the anatomy of abdominal muscles, effective workouts, nutrition essentials, and the role of cardio in unveiling those coveted abs.
Understanding Your Abdominal Muscles Before embarking on your six-pack journey, it's crucial to understand what you're working with. The abdominal region comprises several muscle groups, classified as superficial and deep muscles. Let's break them down:
These muscles not only contribute to a stable core and healthy posture but also protect vital organs and facilitate trunk and pelvic movements.
Nutrition: The Foundation of Your Six-Pack Contrary to popular belief, abdominal muscles aren't just built in the gym—they're made in the kitchen too. A common mistake is focusing solely on workouts while neglecting diet. Even the best-trained abs can be hidden under a layer of fat. Remember, local fat burning through ab exercises is a myth. To reveal those abs, you must control or reduce your body fat percentage, which varies between individuals and genders.
Manage your calorie balance wisely. Avoid long-term hypercaloric diets that lead to weight gain and aim for a balanced, protein-rich diet tailored to your fitness goals.
Effective Ab Workouts: Beyond Crunches Abdominal muscle growth requires workouts of sufficient intensity and progressive overload. Forget the myth of high-rep ab workouts being superior; focus instead on muscle failure and a rep range of 10-30. Here are some effective exercises:
Consider including exercises like crunches on an exercise ball for increased effectiveness.
The Role of Cardio in Sculpting Your Abs While not mandatory for six-pack development, cardio training helps create a calorie deficit, crucial for fat loss. HIIT cardio is especially efficient, offering a time-saving approach and an afterburn effect that increases calorie burn post-workout.
Achieving a six-pack is a blend of targeted training, smart nutrition, and overall body fitness. Remember, it's not just about looks; it's about building a strong, functional core that supports your overall health and well-being. Start your journey today and unveil those abs you've always dreamed of!
References:
]]>Super tasty, quick to prepare - and healthy!
Yes, this Austrian dessert contains a healthy upgrade, making it a fitness-friendly reward after a hard workout. It's low carb and full of protein!
]]>Super tasty, quick to prepare - and healthy!
Yes, this Austrian dessert contains a healthy upgrade, making it a fitness-friendly reward after a hard workout. It's low carb and full of protein!
Ingredients:
2 eggs
100 ml (vegetable) milk
40 g whey protein powder (e.g. vanilla)
30 grams of almond flour
1 tbsp coconut oil
Pinch of cinnamon
Preparation:
Separate the eggs and whip the egg whites until stiff.
Combine the egg yolks with the milk, protein powder and flour and mix well until you have a smooth batter. Then fold in the whipped egg whites.
Pour the batter into the pan coated with coconut oil and leave to set. Then turn the pancakes, tear them into small pieces and continue to bake for a short while.
Put your golden-brown pancakes on a plate and serve with fruit puree, fruit or icing sugar.
]]>While we tend to queue at the bench press stations or machines for adductors and abductors. Other training equipment, on the other hand, must be regularly dusted off, this includes the squat rack in particular. Admittedly, this is a somewhat exaggerated depiction of reality on the training floor, but that shouldn't hide the fact that the squat isn't a popular exercise for most. This is by no means due to the effectiveness of this exercise, because the squat is not called THE king exercise in weight training for nothing.
But why are squat exercises so unpopular? The reasons are obvious because the squat is exhausting, uncomfortable and challenging at the same time. But as so often in life, hard work is rewarded, which is why this exercise is for those who strive for maximum training results! In this guide, you will find a lot of practical information about squats training.
Although the squat is classified primarily as a leg exercise, a variety of muscles from both the upper and lower body are involved in performing the exercise. A distinction must be made between muscle groups that are significantly involved in the execution of the exercise and those that act as stabilizers.
The muscles primarily involved are:
Some experts also mention the soleus muscle (clod muscle), gastrocnemius muscle (calf muscle), semitendinosus muscle (semitendon muscle) and semimembranosus muscle (flat tendon muscle) when asked about the muscle groups involved in the squat.
The following muscle groups are primarily involved as stabilizing muscles:
Musculus erector spinae (back extensor)
Musculus adductor (three-headed adductor)
Especially with regard to the muscles that ensure the necessary body stability during the squat, the abdominal muscles must also be mentioned. In general, stability in the core area plays an important role in the correct execution of squats.
Squats are one of the basic exercises in weight training. Compound exercises are exercises that stimulate a large number of muscles at the same time. Basic exercises are considered to be particularly effective for building strength and muscle mass. In addition to squats, the category of basic exercises also includes bench presses, deadlifts and shoulder presses.
Experts recommend that compound exercises should be the foundation of any training plan designed to maximize strength and muscle. In addition to the advantage of stimulating many muscle groups at once, the squat offers other benefits for maximizing training results. An essential aspect lies in the hormone release that can be caused by squats. For example, one study found that performing free squats resulted in a greater release of anabolic hormones than performing leg presses. (1) This is particularly interesting as anabolic hormones (e.g. testosterone, growth hormone) are important for muscle building.
But the squat is not ideal for building muscle, but also for optimizing performance values. As an example, study results should be mentioned here that lead to the conclusion that heavy squats can increase both the jumping power and the sprinting skills of soccer players. (2) Another study of American football players supports the link between squat performance and sprint performance. (3)
In the previous section, it became clear that squats are not only interesting for bodybuilders to optimize optical muscle development, but also for athletes in other sports to increase performance (e.g. jumping power and sprinting ability). Squats should therefore definitely be found in every training plan of an ambitious athlete.
The movement pattern of the squat is considered to be very complex. As a result, beginners may have difficulty performing the exercise correctly. Since the right training technique is essential for the success of the training and for avoiding injuries, the exercise should be learned under competent supervision. Only when squats can be performed safely and correctly should performance considerations come into play. A sloppy training technique increases the risk of serious injuries or can lead to significant joint wear in the long term. In addition, squats are only effective if the muscles involved are optimally loaded, which is only possible with a clean training technique.
Thanks to a variety of exercise variations, squats are suitable for many healthy and flexible athletes. Inexperienced people can start with the squat without additional weight. This is a classic bodyweight exercise. If the performance increases, additional weights can be used (e.g. barbells, dumbbells, kettlebells, etc.). Extra caution is advised for overweight people and people who have suffered knee injuries in the past. If you have a history of a knee injury, you should always consult your doctor or orthopedist before including squats in your training plan.
Squats are often incorrectly labelled as a joint-damaging exercise. Provided that the exercise is performed cleanly and correctly. There are numerous half-truths and myths about the correct execution of the squat that could fill entire books. At this point, it would therefore go beyond the scope to go into all aspects that are heatedly discussed in practice by experts and athletes.
However, one point that is particularly frequently discussed should not remain unappreciated. In addition to different views regarding the foot position, the correct full range of motion (full ROM) is also discussed again and again. In weight training, full ROM means training over the entire range of motion.
The problem in connection with the squat: This range of motion is defined differently. While proponents of "Ass to the grass" advocate performing the squat as deep as possible, critics of this variant see considerable dangers for the health of the knees and the cruciate ligaments. However, studies have shown that the load on the cruciate ligaments in the knee is even reduced when squats are performed particularly deep. (4)
Incidentally, the gravitational forces on the anterior cruciate ligament are greatest in the first part of the downward movement, when flexion occurs in the range of 0 – 30°. An important finding, because experts think that the deep squat promises a better training effect because the muscle activity of the buttocks and leg extensions increases significantly and reaches its peak, especially in the lower range of the movement (90 - 135°). However, the deep squat requires a special degree of mobility, which is why the variant "Ass to the grass" is not suitable for everyone without restrictions.
In general, you should pay particular attention to the following points when doing the classic squat:
Important note: Due to the complex movement, it is advisable to learn the exercise under supervision. A competent trainer is the right contact person here. In general, it is advisable to pay sufficient attention to the subject of training techniques right from the start. Once a wrong training technique has crept in, it is difficult to successfully internalize necessary corrections.
Especially with squats that are performed with a high training weight, the pressure in the neck caused by the barbell can be felt to be very uncomfortable. Not only bruises or bruises can be the result, but also the concentration in training suffers. To prevent this, a neck pad that can be quickly and easily attached to the barbell is ideal.
Squats can be performed in many different ways, as there are numerous exercise variations. In classic strength training, for example, front squats should be mentioned. While in the classic squat the barbell is positioned in the neck or on the rear shoulder girdle, in the front squat the barbell rests on the front shoulder head. It is known from sports science studies that there are no significant differences in terms of muscle strain between the two variants. However, front squats, as front squats are also known, may be better suited for people who are struggling or have had knee problems. (5)
Incidentally, there is a significant difference between squatting with free weights and being guided by machines. Studies show that the muscular load of free squats is greater than squats performed in the multi-press. (6) At this point it should be pointed out again that the execution of free squats is very likely to result in a stronger release of anabolic hormones. (1)
In the age of the functional fitness movement, there are also numerous other modifications or variants of the squat. These include, for example, jump squat, pistol squat or goblet squat. These exercises are based on the regular squat, but at the same time include other movement patterns to train functional fitness particularly effectively.
Squats work a variety of muscle groups. First and foremost, the exercise is suitable for more strength and muscle mass in the lower body. This is especially true for the deep squat (ass to the grass), in which the buttocks and leg extensions are particularly stressed. Another important aspect: the release of hormones (e.g. testosterone), which is associated with intensive squats, can have a positive effect on muscle growth.
There is study material that shows that the particularly low execution of the squat does not put more strain on the cruciate ligaments. In fact, according to this study material, the opposite appears to be the case, with the heaviest loading occurring at the beginning of the descent and the loading decreasing at the bottom of the movement.
According to study results, free squats require significantly higher muscle activity of the muscle groups involved, which is why the free squat is classified as the more effective variant. Coordination skills are also better trained.
References:
(1) Shaner AA, Vingren JL, Hatfield DL, Budnar RG Jr, Duplanty AA, Hill DW., NCBI, "https://www.ncbi.nlm.nih.gov/pubmed/24276305", at: https:/ /www.ncbi.nlm.nih.gov/pubmed/24276305 (accessed on 05.11.2019)
(2) Wisløff U, Castagna C, Helgerud J, Jones R, Hoff J., NCBI, "Strong correlation of maximal squat strength with sprint performance and vertical jump height in elite soccer players.", at: https://www. ncbi.nlm.nih.gov/pubmed/15155427 (accessed 05.11.2019)
(3) McBride JM, Blow D, Kirby TJ, Haines TL, Dayne AM, Triplett NT., NCBI, "Relationship between maximal squat strength and five, ten, and forty yard sprint times.", at: https://www .ncbi.nlm.nih.gov/pubmed/19675504 (accessed 05.11.2019)
(4) Sakane M, Fox RJ, Woo SL, Livesay GA, Li G, Fu FH, NCBI, "In situ forces in the anterior cruciate ligament and its bundles in response to anterior tibial loads.", at: https:// www.ncbi.nlm.nih.gov/pubmed/9167633 (accessed 05.11.2019)
(5) Gullett JC, Tillman MD, Gutierrez GM, Chow JW. NCBI, "A biomechanical comparison of back and front squats in healthy trained individuals.", at: https://www.ncbi.nlm.nih.gov/ pubmed/19002072 (accessed 11/05/2019)
(6) Schwanbeck S, Chilibeck PD, Binsted G NCBI, "A comparison of free weight squat to Smith machine squat using electromyography.", at: https://www.ncbi.nlm.nih.gov/pubmed/19855308 (last access on 05.11.2019)
]]>Autumn is Pumpkin Time!
Pumpkin is packed full of vitamins and nutrients, contains valuable antioxidants and is low in calories. Thanks to the high fibre content, the pumpkin keeps you full for a long time. This meal can be quickly and easily prepared into a delicious autumn dish.
]]>Autumn is Pumpkin Time!
Pumpkin is packed full of vitamins and nutrients, contains valuable antioxidants and is low in calories. Thanks to the high fibre content, the pumpkin keeps you full for a long time. This meal can be quickly and easily prepared into a delicious autumn dish.
Ingredients (for 2 people):
1 medium-sized pumpkin
1 red onion
1 head of broccoli
1 large sweet potato
1 zucchini
2 cloves of garlic
1 sprig of rosemary
4 tablespoons maple syrup
4 tbsp olive oil
½ lime
pinch of salt and pepper
Preparation:
Preheat the oven to 200°C.
In a small bowl, mix olive oil, maple syrup, and half a lime with salt and pepper to form a marinade.
Peel the sweet potato, onion and garlic and cut them into pieces. Wash and chop the rest of the vegetables. Put everything together in a casserole dish and mix well with the marinade.
Place in the oven for a total of 40 minutes. After half an hour, add the sprig of rosemary to the vegetables and bake for another 10 minutes.
]]>Even athletes of old, fighters and gladiators used dumbbells to strengthen their bodies. With dumbbells of different weights, called halteres, athletes in ancient Greece had to do standing long jumps.
Today, dumbbell and barbell training are primarily used to build muscle and strength. The main difference to training on machines: With these, you can train your muscles in isolation, but in most exercises with these freely movable weights, many auxiliary muscles are also used. This is the only way you can keep your body, especially your torso, stable. And that's exactly what makes dumbbell exercises so effective.
]]>Even athletes of old, fighters and gladiators used dumbbells to strengthen their bodies. With dumbbells of different weights, called halteres, athletes in ancient Greece had to do standing long jumps.
Today, dumbbell and barbell training are primarily used to build muscle and strength. The main difference to training on machines: With these, you can train your muscles in isolation, but in most exercises with these freely movable weights, many auxiliary muscles are also used. This is the only way you can keep your body, especially your torso, stable. And that's exactly what makes dumbbell exercises so effective.
If you want to build up your muscles in a targeted manner, you are on the right path training with dumbbells and barbells. Below we'll show you effective dumbbell and barbell exercises to get your body in top shape! Whether you are a beginner, advanced or professional: You are guaranteed to find the best exercises for you to achieve your goals.
A rough distinction is made between dumbbells and barbells. With both, an effective full-body workout at home is possible. Some prefer to work with dumbbells, others with barbells. A mix of both is definitely ideal. Dumbbells have the advantage that muscles can also be trained in isolation. The movement sequences are more natural and better adapted to our anatomy. Incidentally, they help to improve coordination skills. And if you train correctly with dumbbells, you can specifically prevent or compensate for muscular imbalances. Choosing the right weight is important. But more on that later.
Barbells are not quite as demanding in terms of coordination in some exercises. This is a plus for beginners. It is also possible to work with heavier weights. Because the muscles responsible for stability have to work less. But that doesn't mean that your technique doesn't play a major role. On the contrary: even lifting up incorrectly into the starting position can put a massive strain on your back.
In general, free weights like dumbbells or barbells require a little more practice. Even the smallest changes activate other muscles. If you work without a trainer, you should train in front of a mirror if possible. Or with a partner to correct each other.
Muscles always grow when you put a lot of strain on them. Properly performed dumbbell training with the right weights leads to tiny tears at the cellular level. The body repairs this damage, the muscles regenerate and increase in strength and size. The more you train, the bigger the individual muscles become. There are two reasons for this: On the one hand, the individual muscle fibres enlarge. On the other hand, the fluid sac surrounding the muscles becomes larger. Very important: your muscles grow in the recovery phase. The training itself only encourages them to do so. Beginners should give the trained muscle groups 48 hours to regenerate. Advanced and professionals athletes can shorten this time to 36 or even 24 hours.
Even if it looks easy. Dumbbell exercises are more challenging than most people think. This is especially true for dumbbells. You move the weights freely in space, so you don't have any support like with machine training. This has the advantage that you also train the deep muscles that are so important for posture, stability and back health. However, you must take this extra muscle work into account when planning your dumbbell workouts at home. A stable posture requires good body awareness and good coordination of movement.
Therefore, the weight of the dumbbells plays an important role:
Here are a few basic rules:
For each workout, do complex exercises first, and then do isolated exercises.
Train the flexors first, then the extensors.
Train your extremities first, then your core muscles.
Warm-up for a few minutes before each workout.
Beginners train 2 or 3 times a week for the first 6 to 8 weeks.
Advanced users can increase to 4 or even 5 units, but should not train the same muscle groups on consecutive days.
As a beginner, 6 exercises with 3 sets and 12 to 15 repetitions per set are sufficient. If you train regularly 2 to 3 times a week, you will build up a reasonable basis in 6 to 8 weeks and be able to do more complex exercises.
Trains the thigh and buttock muscles.
Take a dumbbell in each hand and hold it by your side with your arms outstretched. With a straight back, bend your knees to a 90-degree angle, hold the deep position for a moment and then straighten up again without fully straightening your legs.
Trains the chest muscles and triceps.
Lie down on a weight bench or, if you don't have one, on the floor. Hold a dumbbell in each hand. Raise the dumbbells vertically over your collarbone until your arms are almost fully extended. Then lower both weights in a slow, controlled manner until they are in a straight line at mid-chest height. Then press the weights back up in an arcing motion until they touch above your chest.
Trains the glutes and hamstrings.
Grip a dumbbell in each of your hands. Then you bend your knees and at the same time bend your completely straight upper body forward. From this position, pull the dumbbells up until they just touch your upper body. Hold briefly and then lower back down.
Trains the anterior deltoids and triceps.
Sit on a stool or bench. Take a dumbbell in your right and left hand and hold it at shoulder height with your arms bent. The tip of the dumbbell points forward. Then stretch your arms up and rotate the dumbbells so your fingers are facing you. Hold briefly and lower again in a controlled manner.
Trains the biceps and upper arm muscles.
Sit on a bench or stool. Take a dumbbell in your right hand and lean the outside of your upper arm against the inside of your leg. Then bend the arm with the dumbbell. The elbow does not move forward and the outside of the upper arm remains in contact with the inside of the thigh. Hold briefly and stretch again. After three sets, train the other arm.
Trains the triceps and elbow flexors.
Grab a dumbbell and stand up straight with your knees slightly bent. Raise your arm with the dumbbell straight over your head. Place your free arm across your upper body. Then lower the dumbbell behind your head. Pause briefly at the end of the movement and then straighten your arm again. After three sets, take the dumbbell in the other hand.
Here are four exercises that beginners can do with the barbell. Since it is first important to learn the correct movement sequence, it is often sufficient to work with just the barbell without additional weights. But after three training sessions, you can also add a few weights.
Works the glutes, quadriceps, and hamstrings.
Place the barbell behind your head on your shoulders and grasp it with both hands. Stand with your feet hip-width apart, feet pointing slightly outward so your knees can follow your feet. Then, with your back perfectly straight and your abs and glutes tight, squat down to a 90-degree angle. Hold briefly and then stretch again in a controlled manner without locking your knees completely.
Works the pecs, triceps and anterior deltoids.
A weight bench with the appropriate barbell device on which you lie down is ideal. But it also starts from the ground. Take a wide grip on the dumbbell and then slowly lower it to just above your chest. Hold briefly and then press back up in a controlled manner. Do not straighten your arms completely to maintain muscle tension.
⊗ Important: Keep the weight over your chest and not over your head. With higher weights, train with a partner who can help if necessary.
Works the lats, biceps and glutes.
The barbell is in front of your feet. Then you bend your knees with a straight back, grasp the barbell in a wide grip and lift the dumbbell up to shin height. From this position, pull the dumbbell up until it touches your body. Hold briefly and then lower back down.
Trains the triceps and elbow muscles.
Sit upright on a bench or stool and hold the barbell shoulder-width apart. Then stretch your arms overhead. The core muscles are tense. Then slowly lower the dumbbell behind your head to your back until your forearms touch your biceps. Hold briefly and then straighten your forearms again.
If you exercise regularly, numerous processes are set in motion in your body. First, the central nervous system adapts. Experts call this neural adaptation. Also, the muscles grow. That's why it makes sense to gradually increase the weights a little bit. And since training should be as varied as possible, you can also integrate more demanding exercises into your training.
Here are two more exercises with barbells and two with dumbbells:
Works the quadriceps, glutes and hamstrings.
Place the barbell on your shoulders with a wide grip. Feet are hip-width apart, knees slightly bent. Then tighten your core muscles and take a big step forward with one leg. Lower your back knee just above the floor. Hold briefly and return to the starting position. Then take a step forward with the other leg.
Works the traps, anterior deltoid, and biceps.
Stand hip-width apart and grab the barbell with a tight overhand grip. Tighten your core muscles and pull the dumbbell up in a controlled manner and tightly along your body to your chin. The hands remain below elbow level. Hold briefly and lower again.
Trains the quads, glutes, hamstrings.
You take the dumbbells in both hands, stand up straight and lunge forward. From this position, bend your knees and hips. The front knee does not go beyond the toes. Hold briefly and go back into stretching in a controlled manner. Switch legs after each set.
Works the posterior, lateral and anterior deltoids and rhomboids.
Grab the dumbbells in both hands, knees slightly bent. Then you bend your upper body with a straight back about 45 degrees forward. The weight plates rest on the thigh. From this position, lift the dumbbells symmetrically to the side and bring them to shoulder height. Hold briefly and lower again.
If you have been training regularly for a long time and have built up a decent level of strength, the question then arises: How can I get even more out of my body?
Here are two more exercises for professionals:
Works the quadriceps, glutes, hamstrings, calf biceps, and soleus.
For this exercise, you need a low bench in front of which you stand with your back. Place the barbell on your shoulders behind your head. Then stretch one leg back and place the toes of this leg on the bench. From this position, slowly lower your back knee until your front thigh is parallel to the floor. Hold briefly and push back up. Switch legs after each set.
⊗ Tip: This exercise is of course also possible with two dumbbells, which you hold on the side next to your body.
Works the pecs, delts, triceps, biceps and glutes.
Place two barbells on the floor shoulder-width apart, grasp them with your hands and get into the push-up position. Then you do a controlled push-up. As soon as you get back up, you bring the dumbbell to your chest and back to the floor in a controlled manner and do the next push-up. Then the other arm and continue alternating.
Exercises with dumbbells are particularly suitable for beginners. These include exercises like squats, bench presses, bent-over rows, shoulder presses, bicep curls, and tricep extensions.
Beginners should train 2-3 times a week for the first 6 to 8 weeks. If you already have more experience, you can continuously increase the training to 4 or even 5 units.
Dumbbells have the advantage that you can train muscles in isolation. For higher weights, however, training with the barbell is recommended.
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If you want an athletic and well-trained body, you need to add kettlebells to your workout. Here are the best tips for kettlebell exercises at home.
Offering a great full-body workout, they strengthen muscles, shape your athletic body, improve endurance and speed. Exercising with kettlebells also improves coordination skills and body awareness. Another advantage is that Kettlebell training activates multiple muscle groups in a short time. Even a 20-minute exercise program at home is highly effective and burns more than 300 calories.
]]>If you want an athletic and well-trained body, you need to add kettlebells to your workout. Here are the best tips for kettlebell exercises at home.
Offering a great full-body workout, they strengthen muscles, shape your athletic body, improve endurance and speed. Exercising with kettlebells also improves coordination skills and body awareness. Another advantage is that Kettlebell training activates multiple muscle groups in a short time. Even a 20-minute exercise program at home is highly effective and burns more than 300 calories.
A kettlebell is a flat-bottomed ball with a handle. It can be used to perform the Kettlebell Swing, Thrusters, Clean and Press, Snatch, and other vigorous exercises.
Originating from Russia, where it was mainly used in circus performances. Later, the military recognized the advantages of the kettlebell. It is still an integral part of the training of many special units worldwide. Security personnel, martial artists, and strength athletes also keep fit with kettlebell exercises. For several years, they have been an important part of extremely popular functional fitness all over the world.
Kettlebell exercises are the perfect full-body workout and are ideal for home gyms or small spaces. Unlike training with dumbbells, muscle groups are not used in isolation. Rather, you address entire muscle chains through swinging motions. This does not lead to massive muscle growth, but it does lead to a defined and well-trained body.
Particularly good for working out your core area, being the entire back, abdominal, and core muscles. Studies have shown that regular training with the kettlebell can aid in preventing and eliminating back, neck, and shoulder pain.
Where to begin depends entirely on your fitness level. Kettlebells are available from 2 to 32 kg. If you haven't done any sport for a long time, you should only start with a weight of 2 to 4 kg. A person of an average fitness level can work out with 6 to 20 kg. And even if you are already really fit but have never worked with a kettlebell, you should not increase the weight at first. First, getting the correct handling of this equipment is important.
We advise you make use of relatively sturdy shoes. With bare feet or light running shoes, there is a lack of stability, especially with somewhat higher weights. If you enjoy kettlebell training and want to do it regularly, you should even think about buying weightlifting shoes. They are slightly raised at the heels. This enables better power transmission. In addition, kettlebell training can cause calluses on the palms of the hands. That is why hand care is very important. Special gloves or stretch straps can be useful for sensitive hands. If you want to train without accessories, you can also use magnesia or chalk. This helps to keep your palms dry. It is also advisable to lay out a few floor protection mats.
You can find the perfect training accessories to workout at home HERE
You can choose between several exercises. Beginners should first work with the repetition or time variation to build a good muscular base. Advanced and pros can also do circuit training.
For example:
It's best to train two or three times a week on non-consecutive days. After 6 to 8 weeks you will have built up a good muscular basis and will be much more confident in using the kettlebell.
Trains your glutes, thighs, back, shoulders, and biceps.
You grip the handles of the kettlebell with both hands and hold them tightly in front of your chest. Stand between hip and shoulder width, feet turned outwards about 30 degrees. Then you squat down in a controlled manner with a straight back. The knees point in the direction of the toes and you push yourself back up without going into full extension.
Trains your entire back muscles, core, and glutes.
You stand hip-width apart and upright in front of the kettlebell, which is between your toes. Then you push your butt back and bend forward with a straight back. You grab the kettlebell with both hands and stand up a little so that the kettlebell leaves the floor. Then slowly straighten up and bend back down without the weight hitting the floor again.
Also called the press, trains your entire upper body, shoulder, neck, and arms.
You grip the kettlebell in one hand and bring it to your shoulder. Your elbow is under your wrist. You stand hip-width apart, bend your knees very slightly. Begin the movement by raising your shoulders and lifting the kettlebell overhead until your arm is fully extended. Then you lower the kettlebell again in a controlled manner to your shoulder and change sides.
Trains your shoulder, tricep, and chest muscles.
Lie on your back with your knees bent, grip the kettlebell in one hand and put your elbows on your side. From this position, push the kettlebell up like you would bench press and lower it again without touching the floor with your elbow. change side.
Trains your back, buttocks, and shoulder muscles.
Grip the handle with both hands, stand up straight and hold the kettlebell in front of your body with your arms stretched. Then squat down with a straight back, butt stretched out backward. Now swing the kettlebell back through your legs, then swing it up by straightening your legs. Bring the kettlebell up no higher than your chest. Then return to a squat position.
Trains shoulder, arm, and back muscles.
You go into the lunge and place the front bent leg next to the kettlebell, which you grip with one hand. Then pull the weight up to your chest. The elbow is over the hand. Lower again.
Have you have been training regularly and are now looking for a few exercises that will challenge you even more.
Trains the buttocks, thighs, and torso muscles as well as the coordination skills.
Grip the kettlebell with both hands, with the handle of the kettlebell pointing down, and then bring it in front of your chest. You stand up straight and then take a wide lunge forward. The back knee almost touches the floor. Then push back up. change side.
Trains your hip and back muscles and coordination skills.
You stand up straight and hold a kettlebell on your side. Then you shift your weight to one leg, bend your straight upper body forward while at the same time stretching the other leg backward. The dumbbell is guided slightly forward. Stand up again and switch sides.
Trains the entire back muscles with deep muscles as well as the buttocks, shoulder, and arm muscles.
You stand up straight and hip-width apart. Grab the kettlebell with one hand and hold it at your side. Then you make the kettlebell vibrate by moving your hips and upper body.
Trains the entire shoulder, arm, torso, buttocks, and leg muscles.
You grip the kettlebell so that the ball is on the outside of your forearm and bring it to your shoulder with your arms bent. Stand hip-width apart and upright. Then you crouch slightly and then push yourself up with the momentum, while at the same time stretching your arm with the kettlebell. Then lower back down in one fluid motion. change side.
Are you physically fit, experienced in using the Kettlebell, and want to expand your program?
Fullbody workout, especially the glutes, core, shoulders, and arms.
For this exercise, it is important that you master the kettlebell swing safely. Stand shoulder-width apart, squat down with your back straight and grip the kettlebell with one hand. Lift the kettlebell off the floor and swing it through your legs, then use your hips to swing it up and forward. When you reach the top, let the kettlebell roll over your hand so that it rests on your forearm. Then lower again in a controlled manner and lead through the legs with momentum. change side.
Trains the thigh, buttocks, torso, and shoulder muscles.
You stand a little more than shoulder-width apart, grab a kettlebell and bring it to chest height. The weight is on the forearm. Then you do deep squats, bringing your knees straight over your slightly slanted feet. Hold down briefly, then straighten up again without fully stretching your legs. change side.
Trains the torso, shoulder, and arm muscles.
You stand hip-width apart, your toes point slightly outwards and then you bend your knees very slightly. Holding a kettlebell in each hand, bend your elbows so the weight rests on your upper arm. From this position, you alternately stretch one arm towards the ceiling and lower it again in a controlled manner.
Trains the thighs, buttocks, torso, shoulder, and arm muscles.
You stand hip-width apart. The kettlebell is centered between your feet. Then you squat down with a straight back and grasp the handle of the kettlebell with both hands. The backs of the hands face forward. From this position, push yourself upright in a controlled manner and use the upward momentum to bring the weight close to your body and towards your chin. The elbows point downwards. Then lower back down in a controlled manner.
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Healthy, quick to prepare, and an ideal meal prep dish: (Vegan) Chicken Teriyaki.
This classic from Asian cuisine is super tasty and easily prepared for the next day. The perfect addition to stir-fried broccoli, carrots, and cabbage and best served with rice or noodles of choice.
This makes for an inexpensive and delicious meal that you can change up with different veggies.
]]>Healthy, quick to prepare, and an ideal meal prep dish: (Vegan) Chicken Teriyaki.
This classic from Asian cuisine is super tasty and easily prepared for the next day. The perfect addition to stir-fried broccoli, carrots, and cabbage and best served with rice or noodles of choice.
This makes for an inexpensive and delicious meal that you can change up with different veggies.
Ingredients:
600 g chicken breast fillet or Fry's Vegan Chicken Strips
100 grams of spring onions
2 tbsp cane sugar
20 g fresh ginger
3 cloves of garlic
1 shallot
100 ml soy sauce
2 tsp honey or maple syrup
20 ml rice wine vinegar
1 tsp cornstarch
3 tbsp sesame oil
1 tbsp sesame seeds
pinch of salt and pepper
Preparation:
Slice the chicken breast and place in a medium pan or prepare Fry's Vegan Chicken Strips as per the instructions.
Mix soy sauce, rice wine, honey, and a pinch of pepper into a sauce. Cut the garlic, ginger, and shallot into small cubes and add to the sauce and pour over the chicken. Simmer on low for 20-30 minutes.
Chop the spring onion and sauté in a separate pan with the cane sugar and allow to caramelize slightly. Set the pan aside and let cool.
Take the chicken out of the pot. Add starch to the sauce with a dash of water, stir and bring to a boil briefly until the sauce has thickened. Then put the chicken back into the pot, season, and leave to stand for a moment. After about 2 minutes, pour the chicken and sauce into the lunch box and garnish with sesame, sesame oil, and spring onions.
Serve the chicken teriyaki with rice/noodles and stir-fried vegetables of choice.
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