Ignite Fitness

Ignite Fitness The goal of the Ignite Fitness & Athletics is to help people overcome obstacles to reach their healt Come join your new fitness family!
— Coach Amit - Founder

Ignite Fitness & Athletics was founded in 2021 as a small community dedicated to helping everyone in that community achieve their training goals. We’ve evolved into a thriving business powered by professional coaches dedicated to helping you lose weight, build muscle and change your life. Our passion is giving you a fitness experience that leaves you sweaty and smiling. You’ll find your mind and b

ody transformed through group classes, nutrition coaching, and personalized accountability. While our community has grown, our personalized touches haven’t.

Decline hammer-grip dumbbell bench press. Targets your sternal (lower) pectoralis major. Your clavicular (upper) pectora...
06/06/2022

Decline hammer-grip dumbbell bench press. Targets your sternal (lower) pectoralis major. Your clavicular (upper) pectoralis major, anterior deltoid, and triceps brachii act as synergists.

Lie on a decline bench holding the dumbbells with a hammer or neutral grip (palms facing each other). Press the dumbbells upward and inward, lower them, and repeat. Keep your elbows tucked in at a 45-degree angle.

Compared with the standard overhand grip, with the hammer grip, there's less involvement of your anterior deltoid and more involvement of your triceps brachii. There's also less stress on your shoulder joint, making the exercise better for those who suffer from shoulder pain.
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Prone incline dumbbell shrug (aka chest-supported dumbbell shrug). An isolation exercise that targets your upper or midd...
14/05/2022

Prone incline dumbbell shrug (aka chest-supported dumbbell shrug). An isolation exercise that targets your upper or middle trapezius, depending on the angle of the inclination. If 45 degrees, as in the illustration, you target the upper trapezius, and your middle trapezius and levator scapulae (under your trapezius) act as synergists. If 30 degrees, you put more emphasis on your middle trapezius.

Holding a pair of dumbbells, lie prone (face forward) on an inclined bench and let the dumbbells hang perpendicular to the floor. Keeping your elbows straight or slightly bent, pull your shoulders backward to elevate the dumbbells. Hold. Lower your shoulders to the starting position. Repeat.
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Barbell good morning. An isolation exercise for your hamstrings (biceps femoris, semitendinosus, and semimembranosus). Y...
21/04/2022

Barbell good morning. An isolation exercise for your hamstrings (biceps femoris, semitendinosus, and semimembranosus). Your gluteus maximus and adductor magnus work as synergists.

Use this exercise to improve your deadlift!

Hold a barbell on the back of your shoulders. Keeping your back straight and knees slightly bent, bend forward at the hips until your upper body is parallel with the floor or you feel a slight stretch in your hamstrings. Raise your upper body back to the starting position. Repeat.

The way you bend forward is important. You shouldn't actually just bend forward. Instead, keeping your abs tight, push your butt out backward, allowing your body to "fold" forward and downward.

If new to this exercise, start very light to give your lower back time to adapt.
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Decline push-up on exercise ball. Targets your clavicular (upper) pectoralis major. Your lower (sternal) pectoralis majo...
23/03/2022

Decline push-up on exercise ball. Targets your clavicular (upper) pectoralis major. Your lower (sternal) pectoralis major, anterior deltoid, and triceps brachii act as synergists.

Position your hands slightly wider than shoulder width. Keep your body straight. The exercise ball only serves to elevate your lower body. The steeper the angle of elevation, the more focus there will be on your upper chest. However, if too steep, the focus will move to your anterior deltoid; and if not steep enough, the focus will be on your lower chest! Your body will tell you which area you're targeting.

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Dumbbell deadlift. Targets your erector spinae (spinal erectors). Your gluteus maximus, adductor magnus, quadriceps, ham...
19/03/2022

Dumbbell deadlift. Targets your erector spinae (spinal erectors). Your gluteus maximus, adductor magnus, quadriceps, hamstrings, and soleus act as synergists.

Instructions

Position a pair of dumbbells in front of your feet, shoulder-width apart. Squat and grasp the dumbbells using an overhand (pronated) grip. Keeping your back and arms straight, your body upright, and your feet flat on the floor, stand and lift the dumbbells up across the front of your body. After the dumbbells pass your knees, straighten your knees and hips. To lower the dumbbells, start by pushing your bottom out backward and "folding" at your hips. Bend your knees after the dumbbells pass your knees.

Do not bend your knees any more than is necessary to return the dumbbells to the floor. Keep the dumbbells close to your body at all times to improve mechanical leverage. Keep the dumbbells in front of your body. Keep your feet and knees pointing in the same direction.

Since you can't lift as much weight with the dumbbell deadlift as you can with the barbell deadlift, use this exercise to improve your barbell deadlift, or use it in place of the barbell deadlift if you have a bad back.
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Happy Holi to all our Fans & followers 💕Play safe stay safe💕
18/03/2022

Happy Holi to all our Fans & followers 💕
Play safe stay safe💕

Push-up on a BOSU ball. Targets your sternal (lower) pectoralis major. Your clavicular (upper) pectoralis major, anterio...
15/03/2022

Push-up on a BOSU ball. Targets your sternal (lower) pectoralis major. Your clavicular (upper) pectoralis major, anterior deltoid, and triceps brachii act as synergists.

A BOSU (BOth-Sides-Up) ball consists of an inflated rubber dome attached to a flat and rigid platform. It is used in a variety of exercises to improve balance and stability, and to get more stabilizer muscles involved, especially those in your core.

In the case of the push-up, place the BOSU ball on the floor, dome side down, and perform the push-ups with your hands on the platform. Keep your body straight and your hands slightly wider than shoulder width apart. The dome is of course unstable, forcing more of the stabilizer muscles in your core to get involved to help you maintain balance. If you find push-ups difficult, make the exercise easier by doing it on your knees.
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Reverse-grip bench press on a Smith machine. One of few times a Smith machine becomes useful!This is a great exercise fo...
07/03/2022

Reverse-grip bench press on a Smith machine. One of few times a Smith machine becomes useful!

This is a great exercise for your clavicular (upper) pectoralis major. It also synergistically works your sternal (lower) pectoralis major, triceps brachii, and anterior deltoid.

Instructions

Lie under the Smith machine with a loaded bar. Grasp the bar with a shoulder-width reverse grip (palms facing you). Make sure that you wrap your thumbs around the bar for safety. Unlatch the bar from the rails by rotating it. Keep your elbows in as you lower the bar to your upper abdomen. Press the bar back up to the starting position. Repeat.

Start light if new to this exercise because it can be awkward and dangerous. Once you get the hang of it, stop using the Smith machine and graduate to a proper bench.

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Rope hammer curl. An auxiliary exercise that targets your brachioradialis. Your brachialis and biceps brachii act as syn...
04/03/2022

Rope hammer curl. An auxiliary exercise that targets your brachioradialis. Your brachialis and biceps brachii act as synergists.

Instructions

Hold the rope attachment using a shoulder-width hammer or neutral grip (your palms should be facing each other). Keeping your body still and your elbows by your side, curl the rope upward until your forearms are vertical. Lower the rope to the starting position. Repeat.

Note: The reverse curl, which most people think targets the biceps, also targets the brachioradialis!
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Happy Maha-Shivratriॐ त्र्यम्बकं यजामहेसुगन्धिं पुष्टिवर्धनम् ।उर्वारुकमिव बन्धनान्मृत्योर्मुक्षीय मामृतात् ॥आप सभी को म...
01/03/2022

Happy Maha-Shivratri
ॐ त्र्यम्बकं यजामहे
सुगन्धिं पुष्टिवर्धनम् ।
उर्वारुकमिव बन्धनान्
मृत्योर्मुक्षीय मामृतात् ॥
आप सभी को महाशिवरात्रि पर्व की हार्दिक शुभकामनाएं। महादेव आपका कल्याण करें।

Barbell seated triceps extension. Targets your triceps brachii. There are no synergistic muscles.Sit on a bench (or stan...
28/02/2022

Barbell seated triceps extension. Targets your triceps brachii. There are no synergistic muscles.

Sit on a bench (or stand). Position a barbell over your head using a narrow overhand (pronated) grip. Keeping your elbows close to your head, lower the bar behind your head. Extend the bar back to the starting position. Repeat. Keep your body upright. Using an EZ bar might be easier on your wrists.
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Prone flutter kicks. An auxiliary lower-body exercise that targets your gluteus maximus. Your hamstrings act as synergis...
24/02/2022

Prone flutter kicks. An auxiliary lower-body exercise that targets your gluteus maximus. Your hamstrings act as synergists.

Lie prone (face down) on a flat bench with your legs extending off the end. Hold the bench for stability. Straighten your legs until they are level with your body.

Start by lifting your right leg higher than your left leg. Then, lower your right leg as you lift your left leg. Continue alternating your legs in this manner until you feel the burn.
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Address

#558, Sector-25, Block-A, Dashmesh Colony
Mandi Gobindgarh
147301

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Monday 6am - 9pm
Tuesday 6am - 9pm
Wednesday 6am - 9pm
Thursday 6am - 9pm
Friday 6am - 9pm
Saturday 6am - 9pm

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+919815718000

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