BodyFit Club

The health and safety of our members, employees remain our top priority!
We’re constantly monitoring the development of the situation around the pandemic of the novel coronavirus disease (COVID-19) and following applicable national health regulations and guidance.

Join now to enjoy up to 30% on all memberships
-The gym offers ladies only gym with separate entrance, fully equipped.
-unlimited group classes free of charge.
-Mixed gym.
-EMS training.
-Covered parking for all members.

5 reasons why outdoor training is better than a gym workout.

1. It lowers blood pressure and reduces stress.
Studies have shown that physical activity outdoors lowers a person's blood pressure and heart rate.

2. Helps with insomnia
When you exercise outdoors, you get fresh air which helps to alleviate insomnia. Regular exercise and fresh air will help you to fall asleep and improve the quality of your sleep!

3. Sunshine
When training outdoors, you can also enjoy the benefits of sunshine. Fresh outdoor air and natural light invigorate and provide more energy for the mind and body.

4. Variation in your regular workout
Break the routine! Perform your indoor workout outdoors and include movements such as bodyweight exercises, which are easy to do outside. Most bodyweight exercises are multi-joint movements and therefore super effective!

5. Better mood
All in all, outdoor exercise benefits the whole body by bringing joy, well-being and a better mood!

You throw your best punch, otherwise don't do it.

Start your week strong.

Elevated heel squats good or bad?

Although heel-elevated (or heel-raised) squats are a great exercise to use, there are some coaches who say you shouldn't use them.
This is the common reason they give you as to why not to do it.
-"It reinforces dysfunctional movement, which could increase your injury risk."

Are they right?

-They DON'T Reinforce Dysfunctional Movement

The reason why some trainers say it does is because squatting with your heels elevated basically eliminates ankle dorsiflexion (when you bend at your ankle). Whereas, squatting with your feet flat forces your ankles to move into dorsiflexion.

So, it's not that this is reinforcing their ankle restriction because it's not causing them to restrict any further. Heel-raised squats are simply a technique that allows people to squat in a way that feels better to them while working around their limitation.

So, clearly, it's important to work on improving ankle dorsiflexion if it's limited, and to work to maintain your current range of motion if you don't have any restricted ankle range of motion.

In other words, heel-raised squats will not cause you to lose your ankle dorsiflexion range of motion. It's that you'll lose it from not doing anything that regularly involves ankle dorsiflexion.

This is why we do multiple exercises for all areas of our body: one exercise allows you to train in ranges of motion missed by another exercise.

That said, go ahead and do heel-raised squats as you see fit. Just make sure you also do some calf and ankle complex exercises that allow you to access the ranges of motion you missed in the heel-raised squats.

How to get a bigger and rounder glutes?

Glute Pushdowns on The Assisted Chin-Up/Dip Machine.

The glute pushdown using the assisted chin-up/dip machine is similar in nature to a single-leg press, and is done with the intention to strengthen and develop the glute muscles, one at a time as this exercise can only really performed uni-laterally, or one leg at a time.

Technique:
1-Hold onto chin-up handles to stabilize body, while standing with the nonworking foot onto the foot platforms.
2-Place working foot onto assisting platform, pressing down through the heel until the knee is extended.
3-Pause at the bottom and squeeze working glute for 1-2 seconds before slowly allowing the platform to rise back up to the top position.
4-Pause at the top, and repeat for the desired amount of reps before switching legs.