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Live Fit Arena

Live Fit Arena is a member of All Care Group and runned by fitness expert . We also have in-house Physios for both men and women. to 4p.m. Have a great day!

Dear Health carer,

Thank you for the opportunity and the privilege to introduce the services offered by our towns brand new health and fitness centre - LIVEFIT ARENA FOR HEALTH. LIVEFIT prides itself as a pioneer in health and fitness industry in our town, the only one of its kind. The Center was designed to be a comfortable and home-like environment where our health carer and members can focus on achieving their health, fitness, and wellness goals without stress or worry. We provide the latest technology and equipments allowing us to give our valued LIVEFIT GOERS the best customised fitness solution possible on-site. In addition to this, our entire personal training staff is filled with great professionals who can really help motivate and train you to take your fitness to the next level. All our trainers are compassionate people who are driven to help you lose weight, increase muscle and endurance, and improve your overall conditioning. Our exclusive ladies timings everyday from 11a.m. are designed in such a way to incorporate health and fitness awareness in the lives of our precious home makers. It is generally agreed that time spent in a place where your blood pressure lowers and your heart, mind, and muscles re-energize is time well spent. To get the most out of your membership and time at LIVEFIT, consider doing a free consultation with one of our trainers. Whether you are new to exercise and need help getting started or you're looking to take your fitness to the next level, our professional personal training staff can help. If you are interested in learning more about us, please feel free to call us at 0461 - 2324360 or mail us at info@livefitarena.com.

24/04/2016

Weight Plate Bench Dip
Main Muscle Worked: Triceps
Other Muscles: Chest, Shoulder

1. For this exercise you will need to place a bench behind your back and another one in front of you. With the benches perpendicular to your body, hold on to one bench on its edge with the hands close to your body, separated at shoulder width. Your arms should be fully extended.

2.The legs will be extended forward on top of the other bench. Your legs should be parallel to the floor while your torso is to be perpendicular to the floor. Have your partner place the dumbbell on your lap. Note: This exercise is best performed with a partner as placing the weight on your lap can be challenging and cause injury without assistance. This will be your starting position.

3. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.

4. Using your triceps to bring your torso up again, lift yourself back to the starting position while exhaling.

5. Repeat for the recommended amount of repetitions.

Caution: By placing your legs on top of another flat bench in front of you, the exercise becomes more challenging. It is best to attempt this exercise without any weights at first in order to get used to the movements required for good form. If that variation also becomes easy, then you can have a partner place plates on top of your lap. Make sure that in this case the partner ensures that the weights stay there throughout the movement.

17/04/2016

Flat Bench Cable Fly
Main Muscle Worked : Chest

Preparation:
Grasp two opposing low pulley stirrups and lie supine on flat bench. Keep arms slightly flexed and let elbow face down.

Ex*****on:
Move arms towards each other above chest in an embracing motion. Keep elbows fixed and facing to sides in upper position. Return and repeat.

10/02/2016

Underhand Cable Pulldowns

Exercise Data
Type: Strength
Main Muscle Worked: Lats
Other Muscles: Biceps, Middle Back, Shoulders

1. Sit down on a pull-down machine with a wide bar attached to the top pulley. Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
2. Grab the pull-down bar with the palms facing your torso (a supinated grip). Make sure that the hands are placed closer than the shoulder width.
3. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
4. As you breathe out, pull the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the fully contracted position and keep the elbows close to your body. The upper torso should remain stationary as your bring the bar to you and only the arms should move. The forearms should do no other work other than hold the bar.
5. After a second on the contracted position, while breathing in, slowly bring the bar back to the starting position when your arms are fully extended and the lats are fully stretched.
6. Repeat this motion for the prescribed amount of repetitions.

04/02/2016

Rope Jumping

Exercise Data
Type: Cardio
Main Muscle Worked: Quadriceps
Other Muscles: Calves, Hamstrings

1. Hold an end of the rope in each hand. Position the rope behind you on the ground. Raise your arms up and turn the rope over your head bringing it down in front of you. When it reaches the ground, jump over it. Find a good turning pace that can be maintained. Different speeds and techniques can be used to introduce variation.
2. Rope jumping is exciting, challenges your coordination, and requires a lot of energy. A 150 lb person will burn about 350 calories jumping rope for 30 minutes, compared to over 450 calories running.

30/01/2016

Tire Flip

Exercise Data
Type: Strongman
Main Muscle Worked: Quadriceps
Other Muscles: Calves, Chest, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps, Triceps

1. Begin by gripping the bottom of the tire on the tread, and position your feet back a bit. Your chest should be driving into the tire.
2. To lift the tire, extend through the hips, knees, and ankles, driving into the tire and up.
3. As the tire reaches a 45 degree angle, step forward and drive a knee into the tire. As you do so adjust your grip to the upper portion of the tire and push it forward as hard as possible to complete the turn. Repeat as necessary.

27/01/2016

Trap Bar Deadlift

Also Known As: Hex Bar Deadlift

Exercise Data
Type: Strength
Main Muscle Worked: Quadriceps
Other Muscles: Glutes, Hamstrings

1. For this exercise load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground. Stand in the center of the apparatus and grasp both handles.
2. Lower your hips, look forward with your head and keep your chest up.
3. Begin the movement by driving through the heels and extend your hips and knees. Avoid rounding your back at all times.
4. At the completion of the movement, lower the weight back to the ground under control.

23/01/2016

Zottman Curl

Also Known As: Alternating Dumbbell Curl

Exercise Data
Type: Strength
Main Muscle Worked: Biceps
Other Muscles: Forearms
Equipment: Dumbbell

1. Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
2. Make sure the palms of the hands are facing each other. This will be your starting position.
3. While holding the upper arm stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Your wrist should rotate so that you have a supinated (palms up) grip. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.
4. Hold the contracted position for a second as you squeeze the biceps.
5. Now during the contracted position, rotate your wrist until you now have a pronated (palms facing down) grip with the thumb at a higher position than the pinky.
6. Slowly begin to bring the dumbbells back down using the pronated grip.
7. As the dumbbells close your thighs, start rotating the wrist so that you go back to a neutral (palms facing your body) grip.
8. Repeat for the recommended amount of repetitions.

19/01/2016

Spider Curl

Exercise Data
Type: Strength
Main Muscle Worked: Biceps
Equipment: E-Z Curl Bar

1. Start out by setting the bar on the part of the preacher bench that you would normally sit on. Make sure to align the barbell properly so that it is balanced and will not fall off.
2. Move to the front side of the preacher bench (the part where the arms usually lay) and position yourself to lay at a 45 degree slant with your torso and stomach pressed against the front side of the preacher bench.
3. Make sure that your feet (especially the toes) are well positioned on the floor and place your upper arms on top of the pad located on the inside part of the preacher bench.
4. Use your arms to grab the barbell with a supinated grip (palms facing up) at about shoulder width apart or slightly closer from each other.
5. Slowly begin to lift the barbell upwards and exhale. Hold the contracted position for a second as you squeeze the biceps.
6. Slowly begin to bring the barbell back to the starting position as your breathe in. .
7. Repeat for the recommended amount of repetitions.

Variation: You can also use dumbbells when performing this exercise. Just make sure you place the dumbbells on the part of the preacher bench where you would normally sit properly.

14/01/2016

Dumbbell Clean Exercise

Also Known As: Dumbbell Power Clean

Main Muscle Worked: Hamstrings
Other Muscles: Calves, Forearms, Glutes, Lower Back, Quadriceps, Shoulders, Traps

1. Begin standing with a dumbbell in each hand with your feet shoulder width apart.
2. Lower the weights to the floor by flexing at the hips and knees, pushing your hips back until the dumbbells reach the floor. This will be your starting position.
3. To initiate the movement, violently jump upward by extending the hips, knees, and ankles to acclerate the weights upward. Maintaining a neutral grip on the dumbbells, keep the arms straight until full extension is reached.
4. After full extension, rebend the hips and knees to receive the weight in a squat position. Allow the arms to bend, guiding the dumbbells to your shoulders.
5. Upon receiving the weight in the squat position, extend the hips and knees to finish in a standing position with the weights on your shoulders.

13/01/2016

Chin-Up Exercise

Main Muscle Worked: Lats
Other Muscles: Biceps, Forearms, Middle Back

1. Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.
2. As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position. Tip: Keeping the torso as straight as possible maximizes biceps stimulation while minimizing back involvement.
3. As you breathe out, pull your torso up until your head is around the level of the pull-up bar. Concentrate on using the biceps muscles in order to perform the movement. Keep the elbows close to your body. Tip: The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
4. After a second of squeezing the biceps in the contracted position, slowly lower your torso back to the starting position; when your arms are fully extended. Breathe in as you perform this portion of the movement.
5. Repeat this motion for the prescribed amount of repetitions.

09/01/2016

Corkscrew Pushups.
How to do it:
1. Start in a standard push-up position, often called plank.
2. Walk your feet up towards your hands so that your knees are bent in a (roughly) 90 degree angle.
3. Ensure that your hips are higher than your head.
4. Here’s where it gets tricky: Lower your left side close the floor by bending your elbows slightly and rotating the side of your body. It’s the corkscrew motion.

Pause here. Then rotate to the opposite side.
Pause again, and then go back to the starting position.

06/01/2016

Triceps Pushdown:
Main Muscle Worked: Triceps

1. Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
2. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.
3. Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
4. After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.
5. Repeat for the recommended amount of repetitions.

Variations: There are many variations to this movement. For instance you can use an E-Z bar attachment as well as a V-angled bar that allows the thumb to be higher than the small finger. Also, you can attach a rope to the pulley as well as using a reverse grip on the bar exercises.

Address

Tuticorin
628003

Telephone

0461-2324360

Website

http://www.livefitarena.com/, http://www.livefitarena.in/

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