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At Home Workouts - Effective and Safe At Home Workouts Pages Navigation Menu Home Courses Awesome Abs with Exercise Ball Level One Contact Us Effective and Safe At Home Workouts Categories Navigation Menu Home Perceptions At Home Workouts Home Workout Routines Home Workouts Without Weights Exercise Instructions Abdominal Exercises Courses Awesome Abs with Exercise Ball Level One Previous Next Posted by Workout At Home on May 25, 2014 At Home Ab Workouts, A Six Step Plan At home ab workouts are about creative management of distractions and time than it is about actual exercise. An action plan helps with both. With an action plan, you know where to start, how long it takes and when it ends. You can focus your energies and get the results you are after. These six steps for at home ab workouts will help you get started with inexpensive equipment or no equipment. Step One – Forget Your Abs I can imagine your expression because I have seen it a hundred times when I say forget about your abs as the first step to those who are interested in ab workouts. There are three reasons for this. First, your abs are four layers of muscles connecting your ribs to your pelvis and to your spine. They surround your mid-section. The word ‘six pack’ refers to only the most superficial of these muscles called rectus abdominis. Effective ab workouts work not only with these four layers of ab muscles but also with all the muscles that connect your midsection to your upper body and to lower body. Second, to lose fat surrounding the waist, your ab workouts should include a calorie burning element which involves your whole body, especially the large muscles groups in your body like your legs, your lats and your chest. Third, many of the knee, low back and shoulder pains and injuries are caused by muscular imbalances. One of the most effective ways to restore balance to the body and avoid injury is to work with the body as one unit from the top of your head to the bottom of your feet. Step Two – Gender Counts Years ago I was watching a sitcom. An expecting father was experiencing delivery pains and told the attending physician that he feels his wife’s pain. The attending physician responded, “As a man, unless you are passing a kidney stone the size of a tennis ball, you won’t know her pain.” The body of a man and a woman are different at so many levels. Ignoring the differences is ignoring the advantages and invitation to injury. Two of these differences are in the width of the hips and forward tilt in the hips. A training form and style that ignores this will leads to increased low back and knee pain in women. Step Two – Push Away Exercises I was attending a tactical training as a delegate with some of... Read More Posted by Workout At Home on May 9, 2014 Leg Workouts for Women | Elastic Tension Part of effective and safe leg workouts for women is controlling the elastic tension within their motion. Elastic tension does not impact men and women in the same way partly because of naturally wider hips in women and something called q angle we’ll cover in another lesson. In this video, you can see an example of how you can change your motions to improve your leg workout results and save time without increasing your chances of... Read More Posted by Workout At Home on May 5, 2014 Muscle Building Exercises and Karma Muscle Building Exercises and Karma Are muscle building exercises hard to do? Not really. Can anyone do it? Almost anyone. As long as they are free of specific diseases and you can consciously contract your muscles, you can build it. So why in the world there are thousands of publications, research papers, facts and opinions about how to build muscles? Now, that is a great question and where karma comes in. I am going to leave the spiritual aspects of karma alone for now and just talk about the physical aspects of it related to actions and consequences. Despite all the information about muscle building exercises, most are still struggling with basic principles of actions and consequences. Once this lesson sinks in, experiences in life will change at a much deeper level. Muscle Building Exercises Basics When you break every possible action related to muscle down to its most basic level, you’ll end up with an action potential which happens at the cellular level. It is essentially an electrical charge that contracts your muscles. Anything that interferes with the quality, intensity and duration of this action potential interferes with your ability to build muscle. Your favorite reality show, a social event, a job deadline or a disease like multiple sclerosis interfere with your ability to create the action potential related to your muscle building exercises. Under these conditions what could possibly be gained by additional information about building muscles? Not much. In these cases time spent on new ways of working out shows that lessons of karma are not learned. The action of learning about exercise is unrelated to the problem of time management and illness. Muscle Building Exercises Signals The secrets of success for those of you who do manage to perform the exercises is still within the law of karma. There are three types of signals you can send to your muscles by changing how action potential is initiated. These signals are, grow, become stronger or endure. If you are trying to build muscle, you need to be sending grow signals. Not become-stronger signals or endure signals. If you do send an endure signal and expect the muscle to grow, the challenge is a mix up in understanding actions and their consequences. Doesn’t matter how much effort you put into sending an endure signal, muscles will not grow because growth is not a consequence of endure action. And, regardless of which signal you send, there are three... Read More Posted by Workout At Home on May 2, 2014 Muscle Strength Testing – Missing Step in Workout Routine is Muscle Strength Test Muscle strength test is often neglected from fitness publications and online videos. Fitness magazines have created how to workouts for decades and they don’t seem to run out. Excluding a catchy title which requires incredible amount of talent to write after decades, what else do they have in common? A picture or a video instructions of the exercise, a description of how to do the exercise and then reps and sets. Do the exercise for 10 to 15 reps of and repeat for 2 to 3 sets. They also have a disclaimer that you are responsible for your safety and workout in a way not to hurt yourself. Imagine a 115 pound female weightlifter, a 115 pound female bodybuilder and a 115 pound female dancer who read the same magazine. I left men and other women who are not as involved with sports out for sake of simplicity. Do all these athletes perform the same exercise for the same number of reps and sets? Where does their goal and strength come in? Of course not. It is obvious, right? Then I ask you this. When was the last time you tested your muscle strength during any of the exercises you perform. Without testing your strength how could you possibly challenge your body to become stronger without hurting yourself? The simple answer is that you cannot and the simple truth is that most do not. They are unaware of their own strength and their potential. If they happen to work in the correct strength zone, it is by pure divine intervention which is another way of saying a miracle. More than likely the Divine Being is going to let them learn by trial and error of not getting results or getting hurt. They either underestimate or overestimate their strength. In this article I wanted you to think about testing and remember to test your strength under safe conditions. I want you to be aware of how lacking the emphasis on muscle strength testing is. One last thing for you to be aware of as you test. In the beginning of any strength conditioning, your progress will be faster not because you gain strength, but because your brain can send clearer signals to your body to activate your muscles more effectively. As your skill grows, this initial advantage is lost so don’t get discouraged as your progress slows. Test your muscle strength and retest it regularly to make sure you are... Read More Posted by Workout At Home on Apr 27, 2014 Best Ab Workouts For Men Best ab workouts for men begin with mastery of simple steps without losing function. With mastery comes lasting results and an opportunity to experience new things. Read More Posted by Workout At Home on Apr 25, 2014 Lower Abs Workout Progression Lower abs workout progression is built around a concept. Like other activities in life if the concept is inaccurate, applying force will only create harm. Carefully looking at a concept helps you get better results from your workout and help you modify what needs to be done on your own. In this lesson series we’ll go over the concept of lower ab workouts with series of video lessons you can practice. Lower Abs Workout Do Not Exist There is no such a thing as lower abs or lower abs workouts. Four layers of your abs connect your ribs, your spine and your pelvis in a multilayered net. The most superficial of these muscles is your rectus abdominis which is long enough that you can focus on the lower or upper parts even though it is one muscle. This is probably the origin of the confusion about your lower or upper ab workout. Role of Gravity In Lower Abs Pooch Often the interest in lower abs workout is to get rid of the lower abs pooch which has three basic reason. The first reason is to get your attention so that you do something about it. Which is great. The second is gravity. Gravity pulls every part of your body down. Within your abdominal cavity, gravity pulls all your organs along with what is inside them (digested and undigested food) and what is around them (visceral fat) down into your pelvis cup. Once the small volume of your pelvis cup is filled, your insides spill outsides. Part of the function of four layers of your abdominal muscles and the connective tissue around them is to keep your organs inside. Strong abs can do a better job than weak abs. However, there is a limit to what your abs can do. Just like a suitcase, you can only stuff so much before you cannot close the suitcase or break the hinges regardless of how strong the suitcase was. Your connective tissue health and strength, slow nerve signals to your intestines, poor digestion, lack of nutrients, low fiber diets all contribute to a lot of stuff remaining in your intestines and spilling over the pelvis cup even if you don’t have any fat. The first step to improve your lower ab looks on the outside is take care of what is literally on the inside. Assuming that your health and physical fitness allows, you can experience this information first hand by... Read More Posted by Workout At Home on Apr 15, 2014 Best at-Home Workout Design Best at-home workout needs to help you with two basic challenges. The first is your perception of time and the second is the reality of your busy schedule and too many projects demanding the attention you do not have time or energy to give. These conditions create stress and a desire to speed up. Under stressful conditions you look for and find hundreds of “quick tips to” and, “fast ways of.” These tips ignore your stress level and your need to actually slowdown to be more... Read More Posted by Workout At Home on Mar 23, 2014 Best Chest Exercises Best chest exercises help you focus your effort to develop your chest muscles without creating imbalances in your back, shoulder and core. A part of that process is to control the beginning, the middle and the end of your motion clear and crisp. Bench Press Technique As an example in a bench press, as you lower your bar while keeping your elbows directly below your hands, the middle of the motion, the bar touches your chest. In this position, your elbow is just below your shoulder level, which stretches your chest. This stretching process sends the ready signal to your brain for the lift. With a barbell, you cannot lower your hands more, and it is difficult to externally or internally rotate the elbow out of alignment from underneath the hand. However, with dumbbells, you could lower your elbow further and you could both externally and internally rotate your elbows, which mean you can easily transfer the load to your shoulders, including your deltoids and your rotator cuffs causing injury. Barbell bench press equipment helps you get a clear and crisp middle; however, with dumbbells it is up to you to know and control the middle to get a crisp middle without injuring yourself. One easy way to practice a crisp, effective and safe middle in dumbbell bench press is to imagine that you are doing a barbell chest press, keep your elbows directly underneath your hands and lower your hands and elbows to the same position as you would in your barbell bench press and not lower. The gain you may receive from that additional stretch is not worth the risk of deltoid and rotator cuff injury. You can easily get better results by adjusting your timing, your load and your combinations without risks. In the beginning, you may want to have a friend to spot you from the side which you cannot see in the mirror and let you know how close your middle of your exercise is in dumbbell bench press and in a barbell bench press, and if you are keeping your elbows directly underneath your hands throughout the exercise. In other lessons, we’ll go over other techniques that help you perform best chest exercises. Best chest exercises help you focus your effort to develop your chest muscles without creating imbalances in your back, shoulder and core. A part of that process is to control the beginning, the middle and the end of your motion... Read More At home workouts. Learn the fundamentals of at home workouts. Recent From Visualization Techniques & Performance Posted by Workout At Home on 5-27-14 Periodization Training Posted by Workout At Home on 4-18-14 Strength Definition Posted by Workout At Home on 3-27-14 More From Perceptions Recent From Leg Workouts for Women | Elastic Tension Posted by Workout At Home on 5-9-14 Muscle Building Exercises and Karma Posted by Workout At Home on 5-5-14 At Home Arm Workouts For Women Posted by Workout At Home on 3-12-14 More From Home Workouts Without Weights Most Recent Articles Quinoa Nutrition Facts Posted by Workout At Home on Jul 21, 2014 in Learning Corner | 0 comments Quinoa Nutrition Facts What Is It? A quick search on the internet reveals several facts of this grain crop which is grown primarily for its edible seeds. Simply put, Quinoa, a species of goosefoot (Chenopodium) is a pseudo cereal (that is their seeds can be ground into flour and consumed) rather than a true cereal, as it is not a member of the true grass family. It is also closely related to species such as beetroot, spinach and tumbleweed which have shrub like growth. Where Does It Grow? It originated in the Andean region of Ecuador, Bolivia, Colombia and Peru, where it was domesticated 3,000 to 4,000 years ago for human consumption and found its place into the humble Indian household (albeit being an upper middle class commodity). It gained popularity and has been cultivated away from natural distribution in places like the United States, Australia and Japan to name a few. What are the nutritional benefits? Essential Amino Acids Quinoa seeds contain essential amino acids like lysine and acceptable quantities of calcium, phosphorus, and iron. A study showed that deficiency of essential amino acids leads to symptoms of nervousness, exhaustion, and dizziness to a greater or lesser extent and moderate consumption of Quinoa can help avoid such symptoms. Anti-Inflammatory Quinoa consists of a... Read More Food Conspiracy & Feta Cheese Demon Posted by Workout At Home on Jun 2, 2014 in Weight Loss | 0 comments Food Conspiracy & Feta Cheese Demon ? Vishy Dadsetan This is not the story of laboratories and scientists that for decades have managed to tap into the secret connection of your perception and brain to manipulate what you eat and how much. This is a personal story and much more devious. It happened a couple of years back. My days used to start around between 4 AM and 6 AM, and they end around midnight. I didn’t need much sleep I thought, disregarding the sluggishness I felt. I couldn’t see the errors in judgement that would have been obvious if I could think clearly. Around 10:30 P.M., I made myself a Feta cheese sandwich. But this was not an ordinary Feta, it was a part of the Feta demon. I had missed the headline news – “Feta Demon Escaped, Armed and Very Dangerous!’” The treacherous Feta demon had escaped its high-security glass and metal prison in Parkside Produce, traveled fifteen miles to my home, broken in and now hid in a low security plastic prison container in my refrigerator waiting. Its magical disguise was perfect. It looked, smelled and tasted like ordinary Feta cheese. It just didn’t feel like it when it hit my stomach. By that time, it was too late for me.... Read More Visualization Techniques & Performance Posted by Workout At Home on May 27, 2014 in Perceptions | 0 comments By Vishy Dadsetan, homeworkoutplan.com Visualization techniques have been a part of spiritual training for thousands of years. Those in sports, especially martial arts have used visualization techniques as long as meditation and breath control were a part of their training. Visualization and imagery techniques became part of mainstream personal development and business decades ago by pioneers of the field like Napoleon Hill. Visualization techniques have beneficial carryover effects from one aspect of life to another. The same techniques could... Read More At Home Ab Workouts, A Six Step Plan Posted by Workout At Home on May 25, 2014 in At Home Workouts | 0 comments At home ab workouts are about creative management of distractions and time than it is about actual exercise. An action plan helps with both. With an action plan, you know where to start, how long it takes and when it ends. You can focus your energies and get the results you are after. These six steps for at home ab workouts will help you get started with inexpensive equipment or no equipment. Step One – Forget Your Abs I... Read More Leg Workouts for Women | Elastic Tension Posted by Workout At Home on May 9, 2014 in Home Workouts Without Weights | 0 comments Part of effective and safe leg workouts for women is controlling the elastic tension within their motion. Elastic tension does not impact men and women in the same way partly because of naturally wider hips in women and something called q angle we’ll cover in another lesson. In this video, you can see an example of how you can change your motions to improve your leg workout results and save time without increasing your chances of... Read More Muscle Building Exercises and Karma Posted by Workout At Home on May 5, 2014 in Home Workouts Without Weights | Comments Off on Muscle Building Exercises and Karma Muscle Building Exercises and Karma Are muscle building exercises hard to do? Not really. Can anyone do it? Almost anyone. As long as they are free of specific diseases and you can consciously contract your muscles, you can build it. So why in the world there are thousands of publications, research papers, facts and opinions about how to build muscles? Now, that is a great question and where karma comes in. I am going to leave the spiritual aspects... Read More Muscle Strength Testing – Missing Step in Workout Routine is Muscle Strength Test Posted by Workout At Home on May 2, 2014 in At Home Workouts, Home Workouts With Weights | 0 comments Muscle strength test is often neglected from fitness publications and online videos. Fitness magazines have created how to workouts for decades and they don’t seem to run out. Excluding a catchy title which requires incredible amount of talent to write after decades, what else do they have in common? A picture or a video instructions of the exercise, a description of how to do the exercise and then reps and sets. Do the exercise for 10 to 15 reps... Read More ? Older Entries Join Me On Facebook Join Me On Facebook Inspirations Action: "Action may not always bring happiness; but there is no happiness without action." Benjamin Disraeli Video Tips Recent Posts Quinoa Nutrition Facts Food Conspiracy & Feta Cheese Demon Visualization Techniques & Performance Copyright ? 2016 Homeworkoutplan.com | Learn effective and efficient at home workouts. Contact Us Terms & Disclosures Home Workout Plans Privacy Policy Sitemap

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