Rock Fitness tips

                                         10 Delicious High Protein Food. High Protein Food are very important for gaining muscle so we should add this delicious high protein food in our diet so now I going to tell you 10 food so that you can add this. 1. Eggs : Eggs are an excellent source of protein, nutrients, and healthful fats. A variety of studies have shown that eggs can help people feel more satisfied and stop them overeating. For example, one study found that a group of women who ate eggs instead of bagels for breakfast felt fuller for longer and ate fewer calories throughout the day. They’re an excellent source of vitamins, minerals, healthy fats, eye-protecting antioxidants, and brain nutrients that you need. Egg and foods containing egg are not suitable for people with an egg allergy. Protein Content: 34% of calories in a whole egg. One large egg has...

The 5 Secrets to make Your Legs perfect.  Preface legs 1. Do Squat. The squat serves as the foundation for all lower-body exercises. So if you want the best results, you need to spend time in a squat position daily. This doesn’t mean you need to squat heavy or even underload every day But it does mean you need to 1) accumulate as many reps as possible of the squat, and 2) spend as much time as possible in a deep squat position. Be sure to mix the load and rep scheme within the same week or every couple weeks to prevent plateaus. Do heavy strength work in the 3-to-5 rep range, hypertrophy work in the 6-to-12 rep range, and endurance work in the 15-to-20-plus rep range. 2. Do great at goblet squats . I already established the importance of squatting above. But a big problem for a lot of people is that squatting bothers their knees and back, and they don’t have the mobility to achieve the needed depth for optimum growth the goblet squat. You can use either a ...

                                   The 8 Best Exercises to Build Your Back. Your back can also play a large role in boosting strength for other lifts you might not expect, like the bench press. The muscles in your upper- and mid-back help stabilize your shoulder joints. The stronger and more stable your shoulders, the more weight you can lift in just about every upper-body exercise. 1. Do Band Bent-Over Row. Grab a low-resistance band and set it out on the ground. Stand on the middle of the band, grabbing the two ends in either hand with a pronated (overhand) grip, hinging at the hips and slightly bending your knees in an athletic stance. Make sure that your back isn't rounded. Squeeze your back to pull the band ends simultaneously to your chest, or as close as the band allows. Pause for a moment at the top of the motion, then slowly return to the original position, wor...

                                   10 Best Shoulder Exercises for Men. 1. Do barbell Overhead Shoulder Press A barbell overhead shoulder press works not just your shoulders, but most of your body. That makes it a terrific core strengthener and mass builder, among other things. To start, put your feet at shoulder-width, and tighten your core as you hold a barbell at your shoulders, palms facing forward. Next, push the bar upward and squeeze your shoulder blades together at the peak. Lower steadily and carefully. 2. Do seated Dumbbell Shoulder Press A proper deltoid workout simply isn’t complete without the seated dumbbell shoulder press. In fact, some say this exercise routine is an entire deltoid regimen unto itself, targeting the anterior, lateral, and posterior deltoid muscles Meanwhile, lifting two separate dumbbell prevents you from using one side of your body over the other, t...

                                  Top 3 Chest Building Exercises Bench Press. Allows you to stress your body with heavy weights. ... Weighted Dips. If your shoulders can take them: dips between parallel bars while wearing a belt with weight will build your chest muscles. Dumbbell Press. Increase chest growth by stretching your pecs on the way down. If you really  want to get a  bigger chest ,  make  sure you are  eating  properly first. Eat the Right Foods. Vegetables (lots of them) Fruits. Whole grains. Lean meats. Nuts and seeds. Quality fish. Follow a structured workout plan: A structured workout plan that incorporates chest exercises, such as the ones mentioned above, can help you build chest muscles. Aim to work your chest muscles at least twice a week, with rest days in between. Increase the intensity: In order to build chest mus...

           Try some of these challenging arm exercises to improve your results. Chin-Ups. Chin-ups use your bodyweight to create one of the most challenging upper body exercises. Diamond Push-Ups. Lying Tricep Extensions. Curls with Bar. Reverse Curls with Bar. Bench Press. Underhand Kickbacks. Standing Dumbbell Fly. Bodyweight exercises: Bodyweight exercises are a great way to build strength and endurance without any equipment. Exercises such as push-ups, squats, lunges, and burpees are effective for building muscle and increasing heart rate. Resistance bands: Resistance bands are inexpensive and versatile equipment that can be used to increase the intensity of your workout. You can use them for exercises such as bicep curls, tricep extensions, and shoulder presses. Cardiovascular exercises: Cardiovascular exercises such as jogging, jumping jacks, and high knees are great for improving heart health, burning calories, and buil...