Some handy exercise equipment you can use in your dorm

 

To maintain a balanced life as a college student, Garry Y. Itkin always thinks of ways to keep himself fit and healthy without having to spend too much. If you're a student, joining a gym club might be an added expense that you might not be ready for. In this blog post, he shares some handy exercise equipment that you can use in the dorm.

Image source: bodypusher.com

1. Jump rope

The jump rope is literally a very small object, and yet it can give you an exhilarating cardio workout. All you need is a space that's wide enough so that the rope doesn't hit anyone or anything in your dorm while you're using it. Garry Y. Itkin believes that this is best done outdoors so that you can breathe in all that fresh air and oxygen you will need as you exercise. Otherwise, your dorm room should be ample enough as a venue.

Image source: fab-ent.com

2. Resistance bands

Resistance bands are very light and easy to install. You only have to find a wall or a stable point to hook this up in, and you're ready to go. Resistance bands can provide you with ample resistance that helps you build those muscles and add definition to your body. One of its biggest benefits for a regular dorm-based student is that you don't have to worry about tripping on it or dropping it and injuring your feet, compared to using metal dumbbells, notes Garry Y. Itkin.

3. Gym ball

The gym ball is the perfect tool to modify all the other exercises you are used to doing. For example, you can make pushups lighter or heavier by using the gym ball to lean on as you do your reps. You can stretch your body in places that are hard to target with the help of a gym ball. If it still takes up too much space in your dorm room, you easily deflate it and stow it away in a small place.

How to improve your free throw shooting

 

Being a freshman biology student, Garry Y. Itkin constantly finds ways to keep himself fit without having to spend at all, which is a real concern among students like him. He plays basketball to keep fit, but he also works hard to become better at it. In this blog post, he shares some tips on how to improve free throw shooting.

Image source: nbcsports.com

You first need to establish the proper hand positioning on the ball as you take your shot. To get this right and burn it into your muscle memory, you might want to try shooting the ball with one hand first, so you get to feel how the ball is supposed to rest on your hand, along with the amount of force you need to launch the shot, shares Garry Y. Itkin. From there, use your other hand only as a guide and take practice shots until you get comfortable with your form.

You will need to make corrections on your range. Many players do this the wrong way by extending the force of their shot horizontally, which is not the correct way. You should be more conscious about making the arc of your ball higher for it to reach the basket.

Image source: youtube.com

Make it a habit to bend your knees as you take the shot. This allows the potential energy that comes from the ground to go all the way up to your shooting arm and hand as you release the ball. This also allows you to concentrate more on the way that you release your shot.

Lastly, train yourself to dribble the ball a few times before you take the free throw. This allows your senses to have a good feel for the ball before you take the shot.

Guns out: Exercises to blow up those triceps

According to Garry Y. Itkin, triceps are important muscles when it comes to how the body functions since people often push in their daily activities.

Image source: fitmw.com

Aesthetically, tighter and more defined triceps stand out whenever a person wears a tank top. This is especially true among women, who, as they age, are prone to batwings, or when the skin covering the back of the arms sags.

To develop triceps, Garry Y. Itkin shares two of the simple yet effective moves that hit all heads and give the muscle greater form and strength.

Tricep kickbacks

To do tricep kickbacks, grab the dumbbells and stand with feet shoulder-width apart. Bend the upper body at a 45-degree angle. Be sure always to keep the back straight. Lift the elbows, so they form a 45-degree angle with the back. The arms should be at a 90-degree angle with the hands and dumbbells at the bottom.

Image source: openfit.com

Start the exercise by lifting the forearm back up until the arm is straight. Hold for a second before slowly lowering the arm. Repeat the move. Start with light weights with 10 reps per set. Do three sets.

Garry Y. Itkin mentions that people should pause at the top of the movement and squeeze their triceps for an added pump.

Tricep extensions

Take a dumbbell with both hands and lift it over the head. Keep the elbows as close as possible to each other. Don't let them flair out.

Bend the arms backward and slowly lower the dumbbell to the back before raising it back up. Repeat the move. Start with light dumbbells with 10 reps per set. Do three sets.

As an added note, Garry Y. Itkin mentions that people don't need heavy weights for this particular exercise.

Restarting your fitness program after a hiatus.

Garry Y. Itkin has said before that returning to an exercise program after a long break can be quite a challenge. The motivation people felt when physical activity was a habit needs to be found once more, especially when they feel they’ve lost strength and endurance.

Image source: well-beingsecrets.com

Fortunately, fitness enthusiasts have listed several ways to make the retraining easier. Garry Y. Itkin shares these ways below.

1. Baby steps

It can be tempting to jump right back into the thick of things and lift heavy and push yourself to the limit right away. This is not recommended. Your muscles are no longer used to it. The key is not to become totally overwhelmed. Being overwhelmed can lead to frustration and cause you to quit even before you’ve restarted your journey.

Many coaches and trainers recommend going out for a brisk walk or a light jog first— anything to get moving. Once the body gets used to moving again with intensity, it’s time to move to more difficult routines.

Image source: bustle.com

2. (Re)Commitment

For many people, starting again is surprisingly harder than when they first began. They find the recommitting themselves is more challenging. Nevertheless, this can be overcome with a simple promise. Try committing to working out for 5 to 15 minutes every day. This seems less scary than a long routine. Eventually, this will increase as you start to get more used to working out.

Garry Y. Itkin also mentions that it is important to remember that being healthy is a lifelong process. It is something that must be done daily and with much consistency and patience.

Use these everyday objects to exercise without having to leave the dorm.

As a biology student who's living on a budget, Garry Y. Itkin spends a lot of his time doing his fitness exercises in his dorm. You might be surprised that you have mostly everything you need at home to help you through your fitness plans so you can spare yourself from investing in gym equipment.

Image source: crossfit.com

Here are some examples:

1. Stool

A stool is quite versatile as an exercise aid. You can certainly do box jumps with it. You can also do some inclined pushups with your stool, which can both give you less or more resistance, depending on where you place your feet. You can practice lateral high jumps with a high enough stool, which is awesome for cardio, says Garry Y. Itkin. Once you realize how many things you can do with a stool, you'll be so amazed.

Image source: bestofhislife.com

2. Books

When you're in school, it's all about hitting the books. Since you have them around at the dorm anyway, why not use them for exercise, too? Books are great for adding resistance to your normal stationary exercises. For example, a thick enough book can act as a dumbbell that can target your biceps and triceps. You may even lay a book flat on your chest as you do crunches for that extra bit of challenge.

3. Detergent bottles

Detergent bottles are also great to have, simply because whatever you can do in kettlebell exercises, you can do with it, too. As Garry Y. Itkin suggests, deadlifts can even be more amazing when you use a detergent bottle or even two. As you hold a detergent bottle in each hand, you can climb up your building's stairs and work up your upper body for that added strength that you can surely use.

Core strengtheners: Two exercises for that midsection sculpt

Retired physical educator Garry Y. Itkin explains that what bodybuilders and fitness enthusiasts knew before as abdominal and lower back muscles have been, in more recent times, grouped to be called the "core." The core, or the midsection, is where the body's power and strength come from.

For today's blog, Garry Y. Itkin looks at two essential exercises elite athletes do that strengthen the core and sculpt the midsection.

Deadlifts

The deadlift is one of the four main full-body exercises, including pull-ups, push-ups, and squats. While these four exercises work a person's core, it's the deadlift that strengthens the midsection the most. It is a favorite among lifters and is often called the king of compound movements alongside the squat.

Image source: nerdfitness.com

 

To do a deadlift, a person has to bend at the waist and grip the barbell from the floor to do it properly. A straight back is a must, with knees bent a little. Then, without changing form, contract the ab muscles and use the lower back's power to stand straight back up.

Planks

Moving from a compound exercise to one of the most deceivingly tough movements, Garry Y. Itkin names the plank as a go-to for core strengthening. This time-over-tension exercise is one of the most effective workout finishers ever.

Image source: fitmw.com

 

To do a plank, a person has to be face-down on the floor, propped up on their elbows and toes. The goal here is to keep oneself as straight as a board for a given period (usually 30 to 60 seconds). Holding the position will work on your shoulders, legs, and most of all, abdominals and lower back.

Improve mental sharpness through physical exercise

Studying is only one way of enhancing brainpower. Not everyone recognizes that exercise boosts mental sharpness. Garry Y. Itkin explains this connection in today's blog, hoping to inspire everyone to embrace an active lifestyle for a healthier brain.

Image source: aconsciousrethink.com

Physical exercise has a direct and indirect influence on memory and thinking, notes Garry Y. Itkin. The direct results of exercise are reduced insulin resistance and inflammation and stimulating the release of growth factors -- brain chemicals affecting the overall health of brain cells. Indirectly, exercising leads to better mood and sleep. It also reduces stress and anxiety. Studies also show that people who exercise regularly have greater volume around their prefrontal cortex and medial temporal cortex -- parts of the brain that control thinking and memory.

Aside from making you smarter, exercise also protects the brain from shrinkage, notes Garry Y. Itkin. According to a 2013 research, exercise induces neurogenesis, which is the formation of new brain cells around the hippocampus. Additionally, in another study, men who practice a healthy lifestyle are seen to have a 60% less chance to have cognitive impairment and dementia as they age. Such healthy behaviors include not smoking, regular exercise, a diet of fruits and vegetables, and low to moderate alcohol consumption.

 

Image source: labrada.com

Garry Y. Itkin suggests the following exercises to boost your brainpower:

1. Aerobic exercise improves brain function, as well as helps repair damaged brain cells.

2. Morning exercises before going to school increase brain activity, which prepares you mentally with good retention skills to answer complex problems.

3. Dance classes are an excellent alternative if you want to combine body movements and cardio.

4. Circuit workout, which is a good option for some solo crunch time at the gym, spikes heart rate and helps constantly redirect attention, which is another way to train focus.

5. Jumping jacks, though quite basic, are still effective for brain improvement exercise.