Crossfit Blogs

BOXROX
  • Posted on:

    Feb 14, 2025

Light vs Heavy Weights: Which is Better for Building Attractive Biceps?

Building muscular and attractive biceps involves hypertrophy, the process of increasing muscle size. Two primary types of hypertrophy exist: myofibrillar hypertrophy, which enhances muscle density and strength, and sarcoplasmic hypertrophy, which increases muscle size through greater glycogen storage(1). The choice between light and heavy weights plays a role in determining which type of hypertrophy occurs […] This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.

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BOXROX
  • Posted on:

    Feb 13, 2025

What Happens to Your Body and Health if You Eat Only 1 Meal a Day for a Month?

The One Meal a Day (OMAD) diet, a form of intermittent fasting, has gained popularity for its simplicity and potential health benefits. But what actually happens to your body and health if you adopt this eating pattern for a month? This article examines the physiological, metabolic, and psychological effects of OMAD, backed by scientific research. […] This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.

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BOXROX
  • Posted on:

    Feb 13, 2025

3 Reasons Why Burpees Will Help Your Heart Health

Burpees are often regarded as one of the most effective full-body exercises. They combine cardiovascular endurance, strength training and coordination into a single movement, making them highly efficient. But beyond their effectiveness for general fitness, burpees have a significant impact on heart health. In this article, we explore three key reasons why incorporating burpees into […] This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.

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BOXROX
  • Posted on:

    Feb 13, 2025

What Happens to Your Body When You Plank Every Day for 30 Days?

The plank is a simple yet highly effective isometric exercise that can enhance core strength, stability and overall fitness. Performing planks daily for 30 days can lead to significant physiological changes, impacting muscle endurance, posture and metabolic efficiency. This article examines the scientifically-backed effects of committing to a daily plank routine and what it does […] This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.

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BOXROX
  • Posted on:

    Feb 13, 2025

Biceps vs Triceps: Which Muscle Group Should You Focus on for Bigger Arms?

When it comes to building bigger arms, many gym-goers instinctively focus on their biceps, given their prominence in flexing movements. However, the triceps make up approximately two-thirds of the upper arm’s muscle mass, meaning they play a more significant role in overall arm size. Understanding the anatomy and function of both muscle groups is essential […] This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.

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BOXROX
  • Posted on:

    Feb 12, 2025

The Best Arm Workout for Beginners: Start Growing Today

A well-structured arm workout is crucial for beginners aiming to develop upper body strength and muscle definition. Strong arms contribute to overall athletic performance, improve daily functional movements, and enhance aesthetics. Research indicates that resistance training promotes muscle hypertrophy by stimulating muscle protein synthesis (Schoenfeld, 2010). Key Muscles of the Arms Understanding the anatomy of […] This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.

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BOXROX
  • Posted on:

    Feb 12, 2025

The 3 Most Underrated Core Exercises for a Stronger Midsection

A strong core is essential for overall athletic performance, injury prevention and functional movement. The core muscles, including the rectus abdominis, obliques, transverse abdominis and lower back muscles, stabilise the body during movement and provide a foundation for strength in both the upper and lower body. Despite the popularity of exercises like crunches and planks, […] This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.

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BOXROX
  • Posted on:

    Feb 12, 2025

The Best 3 Cable Exercises for a Fuller, More Defined Chest

Building a fuller, more defined chest requires targeted resistance training, and cable exercises offer a unique advantage over free weights. Unlike barbells and dumbbells, cables maintain constant tension throughout the entire range of motion, which increases muscle activation and time under tension, two critical factors for hypertrophy (Schoenfeld, 2010). Additionally, cables allow for greater freedom […] This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.

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BOXROX
  • Posted on:

    Feb 11, 2025

The 10 Best Core Exercises for Strength and Stability

Core strength is essential for overall fitness, posture, and injury prevention. The core muscles, including the rectus abdominis, obliques, transverse abdominis, and erector spinae, provide a foundation for movement and functional strength (Hibbs et al., 2008). A strong core improves athletic performance, reduces lower back pain, and enhances balance and coordination (Kibler et al., 2006). […] This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.

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BOXROX
  • Posted on:

    Feb 11, 2025

The 3 Best Gym Machines for Arm Growth and How to Use Them

Building bigger, stronger arms is a priority for many gym-goers. While free weights are commonly used for arm development, gym machines provide unique advantages such as constant tension, controlled movement patterns, and reduced injury risk. Scientific research supports the use of resistance machines for muscle hypertrophy when programmed effectively (Schoenfeld, 2010). This article explores the […] This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.

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BOXROX
  • Posted on:

    Feb 11, 2025

The 3 Best Gym Machines for Chest Growth and How to Use Them

Building a well-developed chest requires a combination of free weights and machine exercises. While barbells and dumbbells allow for full range of motion and stabilisation engagement, gym machines provide controlled resistance, enhanced isolation, and progressive overload without the same risk of form breakdown. Research has shown that machines can be just as effective as free […] This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.

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BOXROX
  • Posted on:

    Feb 10, 2025

3 Tips to Balance Size and Definition for the Most Attractive Physique

Achieving an aesthetic physique requires a balance between muscle size and definition. A bulk-heavy approach can lead to excessive fat gain, while focusing solely on leanness may leave muscles looking flat and underdeveloped. The ideal physique is both muscular and well-defined, maximising visual appeal and physical performance. Here are three evidence-based strategies to optimise muscle […] This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.

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BOXROX
  • Posted on:

    Feb 10, 2025

3 Super Healthy Breakfast Foods for Boosted Energy All Day

A well-balanced breakfast is essential for sustaining energy levels throughout the day. The right combination of macronutrients—protein, healthy fats, and complex carbohydrates—can provide a steady release of energy while improving cognitive function, metabolism, and overall well-being. Below are three science-backed breakfast foods proven to enhance energy levels and sustain performance throughout the day. 1. Oats: […] This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.

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