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    How to Get Rid of Cellulite? 4 Nutrition Tips and Glutes Workouts

    You probably clicked on this post because you want tips on how to get rid of cellulite. We are very aware of how society teaches us from an early age to “hate” certain things about ourselves. This is a problem that almost all of us struggle with in one way or another.
    That’s why we want to tell you this: first and foremost, your body is not your enemy. A lot of people look in the mirror and see their flaws first. Sure, there’s always room for improvement. But just because your butt might not look as perky as you’d like or your thighs touch when you walk or run, doesn’t mean you need to punish yourself for it. There are healthy, sustainable changes you can make to your diet and lifestyle that will be reflected in how you look and feel.
    Algae body wraps, anti-cellulite oil, or a 10-day serum… Let’s be honest: all those high-priced magic cures that are supposed to get you rid of cellulite overnight just don’t work. The most effective remedy to ease your worries about how you look in running tights is to just start loving your body for the amazing things it is capable of. If you’re not quite there yet, don’t worry – you’re not alone.
    The good news: There are ways to reduce the appearance of cellulite. Nutrition, foam rolling and your fitness motivation are the keys to toned legs and a firm butt. 

    What is cellulite?
    First of all, cellulite is not a disease. This term describes the fat tissue under your skin which usually is present your in thighs and butt. Women are affected by cellulite more than men, because the distribution of fat, muscle, and connective tissue is different. Fat cells and collagen fibers are intertwined in a net-like structure in a man’s subcutaneous tissue. Those fibers are parallel in women, making the tissue less stable. Therefore, fat cells can emerge at the surface by passing in between the collagen fibers. However, men can also show signs of cellulite when suffering from a lack of androgens, the male sex hormones.
    Reasons for cellulite
    There are a few reasons why some are more likely to be affected by weak connective tissue than others:
    Genetic predisposition: Like many things – some of which we love, some less so, those lumps under your skin are hereditary. If your mom is struggling with weak connective tissue, you’re more likely to develop cellulite, too. 
    Hormones: You feel particularly uncomfortable in your skin right before your period? This s might be due to changes in your hormone balance. Plus, did you know that also birth control pills can promote cellulite on the thighs and butt?
    Unhealthy lifestyle: Alcohol, cigarettes, or stress all have negative effects on your body. Unhealthy food choices contribute to cellulite too, as excess body fat is often deposited in areas like your thighs.

    Nutrition tips to get rid of cellulite
    A healthy, balanced diet is not just a great way to shed a few pounds – it also gives you more energy to do what you love, which benefits your mind and body. Enlarged fat cells restrict your blood vessels. As a consequence, the blood flow in your whole body is hampered, your metabolism slows down, and lymph drainage is impaired. This, in turn, makes your skin less elastic and cellulite more visible. So, what do we do? Boost your metabolism! Say no to fast food, as well as fatty foods, alcohol, and sugar.
     4 diet tips to get rid of cellulite:
    Lots of liquids: Drink enough fluids like water or unsweetened tea (try green tea or nettle tea) during the day. This helps your body transport vital nutrients to its cells and eliminate waste products.
    Low-sodium nutrition: Did you know that foods rich in salt lead to fluid retention in body tissue? This contributes to the appearance of cellulite..
    Foods rich in potassium: Go for foods like apricots, bananas, potatoes, ginger and artichokes. They have one thing in common: they contain lots of potassium. This important mineral helps with oxygen and nutrient transport to your cells. Moreover, potassium also promotes the excretion of waste products from your body while cells are repaired and renewed. Also nuts with a high vitamin E content are great for your skin. But, keep in mind that nuts contain lots of fats. A handful a day is enough.
    Vitamin C: Bell peppers and kiwis are both rich in vitamin C, which fosters collagen production in your body. And collagen is responsible for smooth and even skin.

    A general rule to follow:
    Avoid crash diets! The quick weight loss (and gain) can encourage cellulite. Plus, you also lose muscle with crash diets, and muscle is what firms up your body tissue.

    If you’re looking for nutrition tips, check out our blog posts on reasons to quit sugar, healthy foods that cleanse the body or the difference between good and bad calories!

    Exercise tips for a toned body
    Now that we’ve talked about how to fuel your body in a way that makes you feel amazing, it’s time to get active. Literally. If you really want to lose weight and/or tone your body, as well as get rid of cellulite, you need to get moving. Strengthen your butt and thigh muscles to shrink fat cells in these areas and to tighten your connective tissue.
    Squats, lunges, or a HIIT workout – all strengthen your legs and basically the entire body. Plus, those exercises will boost your metabolism. Bodyweight Training is also very effective if you’re looking to work several muscle groups at the same time. If your priority is burning calories, try Tabata training, interval runs, hill workouts, or skipping rope! Or just pick one of these 4 amazing fat burning workouts.
    Glutes Workout for a Toned Butt and Legs
    Check out this great 15-minute home workout with leg and butt exercises:

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    And here’s one last tip:
    Have you ever heard of fascia training or foam rolling? Fascia is the connective tissue that stabilizes and separates muscles. After an intense workout or tons of squats, your muscles need time for recovery. Try foam rolling to support the process.

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    HIIT Workouts, Tabata or Circuit Training: 6 Exercises for Customized Home Workouts

    We all have our favorite home workouts. What puts a smile on your face? Is it getting the adrenaline pumping with a HIIT workout? The quick 4-minute blast of a tabata workout? Or  maybe the familiarity of circuit training? 
    These 6 exercises can be combined to create different bodyweight workouts for you to try at home and add some variety to your fitness routine. And don’t forget to cool down with some stretching to facilitate recovery afterward.
    6 Exercises for Home Workouts • Level: Beginner to Intermediate 

    Stretching for Recovery 
    Muscles tightening up? It’s time to stretch! Here are a few easy stretches to loosen up. Foam rolling after a workout is also a great way to facilitate recovery.

    Choose Your Favorite Home Workout: 6 Combinations 

    Classic Circuit Training Plan 3-5 rounds. Depending on your level, start with eight reps (per exercise) and increase to 16 reps or more. After each round take a break for max 40s and have some water. The shorter the breaks are, the more intense the workout gets – even with fewer repetitions. But take at least 20 seconds to rest between rounds. When you are done, add some stretches, such as Cobra Stretch and Downward Dog. Stay in these for 25 seconds each.
    Pyramid This method is common in weight training but is also very effective for bodyweight workouts. Choose your exercises and start with one repetition of each exercise. In the second round increase to two reps, adding one repetition each round until you reach ten. When you’ve reached ten, do the same exercises working your way down to one. This adds variety to your bodyweight workouts. Mixing methods and challenging your muscles in different ways has more impact on muscle growth and leads to great results in the long run. You can stop when you’ve reached ten or work your way down to one rep, but try going up & down for a tough challenge.
    HIIT Workout High Intensity Interval Training or HIIT is a fun way to get the most out of your training with the highest intensity. Perform each exercise for 40s, take 20s rest after each exercise, then continue with the next one. Put everything you’ve got into those 40 seconds. Exercises with left and right variations can be split into 20/20s if you like. Take a 40s break after each round and shoot for three rounds.
    Tabata Workout Tabata is a type of high intensity interval training that keeps your body burning calories after you’re finished. One tabata workout is four minutes long, 20s workout and 10s rest for eight rounds. If you’re up to it, repeat the tabata workout for another four minutes.
    Example: choose four exercises that you repeat when you’re done with the first cycle: 
    Beginner Burpees
    Low Plank Jack-Taps
    Tuck Crunches
    Butt Kicks

    You can also choose one exercise for the whole tabata workout, such as eight Beginner Burpees. If you go for this option, you can also add more single-exercise tabata workouts, e.g. three more, choosing three exercises. If you choose a left/right exercise you can alternate the side for 20s each. 

    Combine methods and test yourself Take the classic circuit approach and start the first round with a moderate number of reps, let’s say ten. In your second round you go all in for intervals, for example 30s workout,15s rest. The third round is reps again, and the fourth round is back to intervals.
    Challenge yourself Change the pace of your workout to make it more challenging. Performing exercises really slowly to focus on your muscles, form, and breathing increases the intensity and targets your deeper muscles. You can also try a slow round, then a regular pace, then a fast round of exercises. Do every exercise for 20-30 seconds and you will feel the difference between the intensity levels. To mix things up even more, split the time and do half of the exercises slowly and half fast.

    Remember to stay hydrated. If you are squeezing a home workout into a busy day, you might feel the pressure to get back to the millions of other things you have to do. Keep a water bottle nearby so you can avoid getting dehydrated.

    No matter what you do, always watch your form and don’t forget to warm up. This is especially important before you start an intense HIIT training session like tabata. Your muscles will appreciate the preparation time before you really put them to work; warming up is an essential part of injury prevention. These types of workouts shouldn’t be done more than three times per week; your body needs time to rest and recover. Exercises like Plié Squat Arm Circles or Beginner Burpees are also great to warm up and get your blood flowing when you do them slowly and in a controlled manner. Butt Kicks and Front Knee Kick & Reach are not only great exercises for your home workout but also the perfect way to warm up before you go for a run.
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    Lower Body Workout >> 7 Resistance Band Exercises for Abs, Legs and Butt (+ Video)

    Easy to store, fun to use, and effective – resistance bands add variety to your workouts. Whether you want to increase the intensity of specific exercises or put together a quick running warm up, resistance band exercises are a great way to work even the smallest muscle groups and are suitable for any fitness level. 
    Try a resistance band workout today and see for yourself! 
    Workout Video: 7 Effective Resistance Band Exercises 
    Check out our video with resistance band exercises for a great lower body workout:
    Duration: 15-20 minutes
    Warm up: included
    Number of exercises: 7 (+ 4 warm-up exercises)
    Muscle groups: abs, legs and butt
    What you need: resistance bands, exercise matt 
    This 15 to 20 minute (incl. warm up) resistance band workout is easy to integrate into your day. Work your abs, legs and butt with these home exercises. Just grab your resistance bands and get started! 

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    Can’t get enough? Get more resistance band exercises to add variety to your training or put together your own resistance band workout with these suggestions.
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    Improve Performance with Workout Music that Motivates

    It sends shivers down your back, gives you sudden bursts of energy, sparks joy and tears…music can do this and much more for you. But did you know that music can also have a positive influence on your workout? The right beats can help you reach your goal faster while making your fitness routine more fun.  
    3 Ways Exercising to Music Affects Your Body
    1. Improves Performance
    Everyone can use a helping hand once in a while. Did you know that music with the right tempo gets you working harder during your workout? This was the conclusion of a study conducted by the Research Institute for Sport and Exercise Sciences on exercising to music.(1)The researchers found a direct correlation between the tempo of the music and the speed at which the subjects were cycling. The faster the music, the greater the power, cadence, and distance pedaled. 
    Whether it’s one of those days you just struggle to get moving or you want to focus on improving your performance, exercising to music can pump you up. It’s important to choose workout music that you love; another study done at Keele University shows that subjects were better able to stay “in the zone” during their workouts and reported a lower level of perceived exertion when listening to their favorite music.(2)
    Just wait, there’s more: it also makes it easier to keep a steady pace while running or during bodyweight training. The recommended tempo for this is 120 to 130 bpm. When you’re ready to amp things up, choose workout songs with a higher bpm. Strategically plan your playlist to match the flow of your workout. Warm up with slower, chill music and then, when you’re ready to really sweat, plug into fast-paced jams. Wrap things up with calming workout music for the cool-down.

    Good to know:
    If you want to find out the tempo of the music, you have to count the beats per minute. Check out the adidas Spotify playlist to add some energy to your workouts.

    2. Relieves Stress 
    Exercise gets you in shape, keeps you young, and reduces stress: working out has many benefits for your health. Blowing off steam with cardio is a great way to relieve stress in a healthy way. If you’re not a cardio lover, finding the right running songs might just make the hard work more enjoyable. 
    Relaxing music can also be integrated into a calming yoga session to regulate your breathing and help you come down after a long week. Remember to keep an eye on your stress level; stress affects the body in ways that we might not be aware of or expect. Chronic stress is a serious condition that can have long term effects.
    3. Reduces Fatigue during the workout
    Sometimes your workout is really fun, feels easy, and endorphins are released into your system. On other days it’s much tougher to get motivated, you feel weak and want to give up after a few minutes. This is when music can help: studies have shown that people who listen to music when they work out don’t notice physical exhaustion as much.(3)Music inspires you to throw yourself into your workout, on bad days – and even more so on good days.
    In a Nutshell
    The world of workout music is vast and there are so many different ways we can use it to make our lives more enjoyable. Whether you need a kick in the pants to crank up your cardio with adidas Running, some distraction from the pain of a muscle-burning adidas Training bodyweight workout, or calming tunes to find your center, find music that motivates you to get where you want to be.

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    How to Lose Man Boobs: Best 4 Tips to Get Rid of Moobs

    Man boobs, “moobs” or, medically termed, gynecomastia is defined by the National Institute of Health as the benign growth of male breast glandular tissue, usually caused by an increase of estrogen, decrease in testosterone or the use of numerous medications. Gynecomastia can affect men of all ages from infants all the way to grown men.

    Another type of man boobs, which we will focus on in this post, is known as pseudogynecomastia and is caused by an increase in fat deposits. This type is most commonly seen in overweight and obese men. Neither should be anything to worry about, but, as imagined, the symptoms of hormone imbalance and being overweight might not be pleasant and, in both cases, getting a checkup with your doctor is always recommended.
    While “man boobs” might sound like a funny name and something to chuckle at, those with them can actually feel really self-conscious about their physical appearance. It’s always important that we take people’s feelings into consideration.
    If you or someone you know has man boobs due to an increase in fat deposits, here are some tips on how you can increase muscle mass (especially in the chest), lose body fat and thus minimize the appearance of them.
    4 Tips to Get in Shape & Lose Man Boobs
    1. Get a medical checkup
    We mentioned this before, and we’ll say it again: You can never go wrong with a checkup with your doctor, and it’s always a good idea to do so before beginning any new diet or workout regimen. Let him/her know your concerns and your goals and get approval that your plan is safe for you.

    Ask your doc to check out your hormone levels to identify the cause, too.

    2. Clean up your diet
    It’s no secret that a balanced diet and caloric deficit play a major role in weight loss. The first step is to set your goal and start tracking your daily food intake. Most people are not aware of how much they are really eating, and food tracking can be a real eye-opener. And, you might want to reduce your consumption of these 5 food groups if you want to lose weight.

    3. Bodyweight training
    Bodyweight training is amazing because a lot of the exercises recruit multiple muscle groups, resulting in more calories burned. So, don’t just focus on chest exercises, alone! Yes, push-ups are an excellent example of a bodyweight exercise for the chest! But did you know that push-ups also work your arms, shoulders, back, core and require activation from the glutes and legs as well?

    The wider your hand placement during a push-up, the more your chest is working. And, you don’t have to go super-fast. Play with the tempo of the push-up and try doing some really slowly as well. Feel the burn?

    4. Strength train with weights
    You really want to focus on building muscle rather than doing endless cardio to burn fat. Plus, muscle is a very energy-demanding tissue, meaning the more muscle you have, the more calories you will burn at rest. Chest exercises like chest press and cable chest flies are a great example of muscle-building exercises for the chest.

    Don’t focus only on chest exercises. A total-body approach is key (when it comes to training) to lose the fat. Plus, exercise can boost testosterone levels in men which (among many other things) helps build and sustain muscle mass.

    Myth or Fact: Is it really possible to fully get rid of man boobs?

    This really depends on how much fat tissue and what the elasticity of the skin is like. It could be that after you lose weight, you also lose your man boobs. But it could also be the case that when there is a lot of fat to lose, the skin then hangs loosely. While there are surgical procedures to eliminate excess skin after weight loss — you should probably first give yourself some credit for your accomplishment! Weight loss isn’t easy. It takes dedication and commitment to yourself and to your health. However, if left with excess skin, the surgical procedure is ultimately your decision.
    So as you can see, in the case of pseudogynecomastia, increasing your activity level and cleaning up your diet, leading to overall weight loss, is really the way to lose man boobs! Want to begin your weight-loss journey, but not sure where to start? Here are 8 tips to get started towards a healthier lifestyle.
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    Butt Exercises: The 15 Best Bodyweight Exercises for a Bigger Butt

    Looking to sculpt and strengthen your glutes? Then you’ve come to the right place!
    With these 15 bodyweight exercises you can create your own butt workout at home. Here’s how to do it:
    Pick 4-6 exercises
    Do as many reps as you need to feel your glutes really working. For some exercises, such as the Single Leg Hip Thrust, you might need only 8, for others, such as the Frog Pump, you might need to do 30
    Repeat for 3-5 rounds
    Do a butt workout at least 3 times a week
    Exercise list: 15 best butt exercises to do at home
    1. Bridge
    Great starting exercise – the Bridge will not only work your glutes but also your back and abs. Working on core stabilization and glute strength might even help relieve some back pain. Add a resistance band around your knees to make the exercise harder or choose other variations below. Make sure to check these exercise mistakes before your start.

    Lie on your back. Bend your knees and lift your hips up until your body forms a straight line from knees to head. Keep your heels under your knees, not too far forward or backward. If you feel this exercise straining your back, make sure your abs are tight and you are lifting from your hips, not your chest.
    2. Single Leg Bridge
    The Single Leg Bridge is a more challenging variation of the Bridge.

    Lie on your back with your knees bent. Extend one leg. Push up with the heel of the other leg to lift yourself off the floor. Keep your hips level. If you don’t feel this in your glutes, try this: bend the extended leg and place that foot on the knee of your bottom leg. Repeat with the other leg.
    3. Marching Bridge
    This exercise requires good hip stability. It can also be used as a good warm up exercise for other workouts!

    Perform this exercise like the Single Leg Bridge, but alternate sides with each rep without letting your hips go down to the floor between reps. The main goal is to keep your hips level; don’t turn side to side as you switch legs.
    4. Hip Thrust
    The Hip Thrust is a must for everyone looking to develop their backside, because it makes your butt work against gravity at an optimal angle. You can use the resistance band around your knees to activate your side glutes more.

    Support your upper back on a couch, bed, or a bench, so that the lower part of your shoulder blades is located on the edge of the surface. Look for a height where your chest and knees can be in a straight line. Pull your feet towards you so that they are placed below your knees. Keep your knees bent and push through the heels to lift your hips up from the ground. Experiment with your foot positions to find an angle where you feel your glutes really working.
    5. Single Leg Hip Thrust
    Take the Hip Thrust exercise to the next level!

    The setup is the same as for the Hip Thrust, followed by lifting one foot off of the ground. Push through the heel on the floor and use your hips to lift yourself up. Don’t let your hips fall towards one side, keep them level. Repeat with the other leg.
    6. Fire Hydrant
    The Fire Hydrant is an amazing exercise for an intense glute pump. Add a resistance band around your knees for more burn!

    Start on all fours. Lift one leg up to the side. Go only as high as you can without shifting your torso to the side. Don’t arch your back, keep it stable and neutral. Initiate the movement from your glutes/hip. Repeat with the other leg.
    7. Frog Pump
    Here is another glute burner to use in your workout. Don’t forget, you might need a lot of reps (20+) to really feel this one burn.

    Lie on your back with your knees bent and pointed outwards and the soles of your feet together (toes to toes, heel to heel). Squeeze your glutes to lift your hips up until your body forms a straight line from neck to knee. Pushing your heels together as you lift your hips up or bringing your feet closer to your butt can help activate your glutes more.
    8. Donkey Kicks
    The Donkey Kick is a popular move for targeting the glutes. It works great when used in a super set with the Fire Hydrant for an all-around glute pump. Add a resistance band around your knees to make the exercise harder. Make sure to check these exercise mistakes before your start.

    Get on all fours. Lift one heel up towards the ceiling while keeping your knee bent. Don’t arch your back to lift your leg up – initiate the movement from your hips/glutes. It’s all about activating your glute to lift your leg, not about lifting your foot as high as possible. Repeat with the other leg.
    9. Bulgarian Split Squats
    Single leg exercises like this one can be quite challenging but effective. If you don’t feel ready to do it, you can substitute with Backward Lunges (nr. 13) instead.

    Stand in front of a couch, chair, or something similar. Rest one foot on the elevated surface behind you. Squat down by flexing your knee and hip of your front leg. Push off from the floor with the heel of your front leg to get back up. Through this movement the majority of your weight should be on the front leg; the back leg provides support. The front knee is pointing toward the toes. Repeat with the other leg.
    10. Curtsy Lunges
    Forward Lunges will mostly work the front of your thighs, but with Curtsy, Side & Backward Lunges you can feel the glutes really working.

    Stand tall with your feet hip-width apart. Take a step back to the side, so that the back leg crosses behind your front leg, while your hips are still pointing forward. Keep the weight mainly on the front leg. Push the heel of the front foot to the ground to get back up. Repeat on the other side.
    11. Side Lunges
    Apart from working your front thighs and glutes, Side Lunges add some extra work for your inner and outer thighs. Make sure to check these exercise mistakes before your start.

    Stand tall with your feet hip-width apart. Lift one leg and step to side, while pushing your hips back. Keep your knee pointing straight ahead in the direction of your toes. The other leg stretches out, with the foot planted on the floor. Push off from the floor with the heel of the bent leg to lift yourself up. Repeat on the other side.
    12. Backward Lunges
    Compared to the Forward Lunge, the torso angle in the backward variation activates your glutes more and puts less stress on your knees.

    Stand tall with your feet hip-width apart. Step back with one foot until your front knee is bent at about 90 degrees. A slight forward lean at the torso will emphasize the glute work, but don’t lean too far forward. Push off from the floor with the front heel to get back up. Repeat on the other side.
    13. Hip Abduction
    Great isolation exercise for extra work on your side glutes. Add a resistance band around your ankles to make it harder.

    Stand tall with one hand holding onto something for support. Lift one leg away from your body, with your toes pointed forward, not up. Initiate the movement from your hips, not by leaning your torso to the side. Try moving the leg a little bit backward or leaning slightly forward to see if it helps you feel your glutes working more.
    14. Single Leg Deadlift
    Glutes, lower back, and single leg stability all in one – Single Leg Deadlift is one of those exercises that should be done slowly to get the most out of it. If it feels easy, try doing it with your hands on your waist, and check that your heel is lifted all the way up to the same level as your hips. If this is hard, start lower and move it up over time.

    Stand on one leg with the other leg slightly bent. Bend the knee of the standing leg and push your hips back, bending at the waist, to lean your upper body towards the ground. Use your hips to get back up to the starting position. Your goal is to stay stable throughout the whole movement. If you’re feeling very wobbly, hold on to something for support and reduce the range of motion.
    15. Kneel & Stand
    This advanced move will target your glutes and improve your balance while keeping your heart rate up.

    Kneel on the floor. Now step into a half kneel with one knee up. Push off the floor with the heel of the front leg and bring the other leg up. Kneel back down with one leg first, followed by the other. Repeat on the other side.
    Are butt exercises without weights effective?
    These butt exercises give you a good foundation for shaping your butt without weights. Stay consistent and really feel your glutes burn after each workout. If you have dumbbells, a resistance band, kettlebells, or similar equipment, make sure to include them, too. Muscle building is based on progressive overload, so you need to keep it challenging!
    Ready to start working on stronger glutes?
    You can find most of these exercises with detailed video instructions in the adidas Training app along with a 12-week bodyweight workout plan you can do at home.

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    Resistance Bands: 8 Warm-Up Exercises with Exercise Bands

    It’s important to always include a warm up (and cool down) in your workout routine. This way you get your body ready for running or strength training and can prevent injuries. 
    Why warm-up exercises are so important before a workout: 
    You gradually increase heart rate and body temperature.
    Muscles get warm; tendons and joints become more supple.  
    Injury prevention.
    Better mobility, flexibility, and mental focus. 
    The benefits to using resistance bands in your fitness routine are significant; plus, they can make your warm-up exercises more fun and interesting. Available in different sizes and strengths, you can use resistance bands to stimulate specific muscle groups.  Why not get creative and come up with an entire resistance band workout!
    We’ve put together the 8 most effective warm-up exercises with resistance bands for you to get started. Do eight to ten reps of each exercise for two or three sets. This is a great way to warm up your whole body.
    4 Upper Body Warm-Up Exercises with Resistance Bands 
    1. Shoulder Circles

    Stand up straight and pull your shoulders back and down. 
    Grasp the exercise band in each hand and stretch your arms out to the sides. 
    Move the resistance band up over your head and behind you, always maintaining tension on the band. Then move the band up and back over your head again until your hands are where you started. 
    2. Face Pulls

    Attach the exercise band to something at the level of your face. Grasp it with both hands and take a few steps backward. 
    Your arms should be stretched out in front of you with slight tension on the resistance band. 
    Now pull your hands toward your face. Make sure to keep your elbows up. 
    Hold this position for a few seconds and then return to the starting position. 
    3. Lateral Raise

    Lay the resistance band on the floor and stand on the middle of it. Grab the ends of the band and let your arms hang by your sides. Tense your abs and glutes. 
    Bring your arms up at your sides until they are parallel to the floor. 
    Hold this position for five seconds, then lower your arms back down to the starting position. 
    4. Side Bend

    Put your arms up straight above your head and hold the resistance band tightly between your hands. 
    Bend your upper body to the side, alternating left and right. 
    4 Lower Body Exercises with Resistance Bands 
    1. Banded Front Squat

    Stand on a loop resistance band with your feet shoulder-width apart. Stretch the band up to your shoulders. 
    Cross your forearms and keep your core tight. 
    Drop down into a squat. Make sure you are doing the squat properly. 
    Move back up into the starting position.

    Keep your weight on your heels and don’t squat so low that your hips start to tuck under and you lose the arch in your spine. 

    2. Side Walk

    You’ll need a short resistance band for this exercise. Using a loop band, place both feet inside the loop and the band around your thighs.
    Bend your knees, your upper body should be facing forward, and hold your hands in front of your body. 
    Take one step to the side. The band should be under tension throughout the entire move. 
    Do the exercise in both directions. 
    3. Deadlift

    Lay the resistance band on the floor and place your feet on it hip-width apart. 
    Now grasp both ends of the exercise band with your hands. Keep your back straight. 
    Push up through your hips and knees and come into a standing position. Tighten your glutes as you stand up. 
    Come back down to where your hands are at the height of your shins.
    4. Kicks

    You’ll need a short loop resistance band for this exercise. Step into the band with both feet and position it at the height of your quads (just above the knees). 
    Swing your right leg forward and back in a controlled manner. 
    Now repeat this exercise with the left leg. 

    Our tip:
    You can also do this exercise with the resistance band positioned at your ankles. A variation on this exercise involves moving your stretched leg in circles.

    As you can see, exercise bands are a very useful tool to mix up your fitness routine. You can integrate them into your warm up and use them to push your workouts to the next level. You’ll find all the resistance bands you need for warm-up exercises at BLACKROLL®.

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    Can you Build Muscle with Bodyweight Exercises?

    Most of the time when we hear the words “build muscle”, we automatically think of weight training with equipment such as free weights and machines. But can you also build muscle with bodyweight exercises, without the use of additional weights?
    Table of contents:

    What is bodyweight training?
    Bodyweight training is, as the name says, training with your own body weight. In these workouts, the resistance your muscles work against is provided entirely by your body weight. Common bodyweight exercises include push-ups, squats, dips or sit-ups. The adidas Training app offers a wide range of training plans and workouts to exercise at home.

    Build muscle: How does muscle growth work?
    If you want to understand how muscle growth works, a good place to start is with the muscular system. Every single muscle in your body consists of many fibers, like ropes made out of different materials. When these ropes work together better as a team, your strength increases without causing any visible physical changes. Or in other words, the coordination between the fibers improves through the repetition of exercises. This usually takes about 6 to 8 weeks. If you continue to train, hypertrophy will occur and your muscle fibers will grow in size. This is also when you will start to see noticeable changes.
    During strength training, your body thinks to itself: “This workout was hard. I’ve got to find a way to make it easier next time.” Your body thus repairs micro-injuries to the muscles caused by the workout, and at the same time adds a little more tissue for future training sessions. These injuries are tiny “micro-tears” in the muscle fibers caused by intense exercise.
    If you regularly increase your training performance and keep pushing yourself, your body has to continue adapting to the new stimuli. You could almost say that your muscles grow after training just to be on the safe side, so they are ready for anything the next time. Muscle growth begins during the recovery period when your body repairs the damaged fibers. The other important thing you need to know is that the number of muscle fibers in your body was determined at birth. Thus, training does not increase the number of fibers, but instead their thickness and shape.

    Don’t forget:
    The proteins stored in muscle cells are essential for muscle growth. A balanced, high-protein diet is just as important for gaining muscle as working out regularly. Our nutrition guide provides you with the tips you need to eat right for cardio, strength training and rest days.

    Muscle growth takes time
    Your training should stimulate your muscles, but not every workout will immediately cause your muscles to grow. You might be wondering when you will start to see results. Be patient, because it takes weeks and months of regular training until you’ll start to see your muscles develop.
    The only way to stress your muscles is through regular and varied training. Muscles disappear as fast as they appeared if you don’t keep pushing them. Finding a fitness routine that you enjoy makes it easier to stick with your training. After a certain period of time, your muscles will get used to this stimulus. If you continue to use the same routine, eventually you will plateau and no longer make progress. That is why it is important to continually increase your training performance. But don’t forget to schedule rest days, too. Taking days off from training is vital because it allows your muscles to recover and grow. 
    Remember that it is not only your muscles that are changing through exercise. Tendons, ligaments and bones also have to adapt to the new physical demands.

    Bodyweight exercises: Can you build muscle without equipment?
    Of course, you can! You don’t necessarily need free weights and resistance machines to build muscle. It all depends on your goal:
    Home workouts without equipment is a great way for novice strength trainers to grow their muscles. Using your own body weight as resistance really challenges your muscles. This in turn makes them grow stronger and you will gain muscle mass. There are lots of different exercises and workouts you can do using your own bodyweight. As mentioned above, the main thing is that you keep upping the bar to make things more challenging and that you give your body time to recover. Important note: Beginners should let a physiotherapist or fitness expert demonstrate the exercises before starting with training. It is very important that the exercises are performed correctly in order to gain muscle mass properly and to avoid injury.
    Are you already a fitness pro who is working out regularly? If you are interested in high-level strength training and bodybuilding, then weights are necessary to maximize your muscle gains. In some cases, bodyweight training quickly leads to performance plateaus. Weight training with equipment makes it easier to track your gains, know when to increase the weights, and you’ll see results faster. 

    Did you know that…?
    If you want to increase the intensity of your full-body training, focus on extending your range of motion (ROM). If you train with the full range of motion, this means that the muscle is under constant tension throughout the entire range of contraction (maximum flexion and extension). This allows you to build up significantly more strength.(1) Developing a mind-muscle connection is also helpful. This involves concentrating on and thus activating the actual muscle being targeted by the exercise.

    Another option for adding more variety to your no-equipment workouts: You can increase the resistance of your workout by simply using a fitness band.
    Also check out this blog post for more training tips for effective muscle building.

    Positive effects of trained muscles
    Training with your own body weight not only improves your physical appearance. It also produces other positive effects like giving you tighter skin, better posture and reducing stress. Stronger muscles also help stabilize your joints and support your tendons and ligaments.
    Are you also interested in losing fat? Great, then your newly developed muscles will help you burn more fat while you are resting because they require more energy than fat. People who regularly engage in full-body workout also benefit from another effect – the afterburn effect. This refers to the fact that your body continues to burn calories after you finish exercising because your metabolism remains at a slightly elevated level. Exercise also improves your mental health, and stronger muscles build self-confidence.
    Bottom line:
    There’s no question that you can build muscle without equipment. Bodyweight exercises constantly challenge your body in new ways, improves your endurance and can be done anywhere, anytime, without needing any additional weights or equipment. You just need a little more patience. But the results are on their way. Stick with it and keep pushing your body to its limits!

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