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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Friday, September 18, 2015

A Guide to Best Natural Antioxidants

Antioxidants can help prevent various health problems, and incorporating them in daily diet is a good way to stay healthy. It is better to protect our bodies by getting the antioxidants from natural sources rather than by using prescription drugs. There are few best natural antioxidant foods that help you take good care of your health.


Best Natural Antioxidant Foods

natural antioxidant foods


Strawberries, blackberries, blueberries, raspberries and cranberries are one of the best natural antioxidants as they have great healing power and they also smell and taste great. They help prevent heart disease and cancer. Blueberries are known to slow aging, and help improve your mind.

Tomatoes are also one of the best natural antioxidants that help prevent cancer. Men who take diet rich in tomatoes have lower risk of developing prostate cancer. The antioxidants in tomatoes also ward off the cataracts and macular degeneration. Lycopene found in tomatoes is known to help fight lung cancer and breast cancer.

Garlic is considered one of the best natural antioxidant, and there are many reasons to incorporate this herb in your daily diet. It is packed with antioxidants that help fight off colds, prevent against cancers, effects of aging and heart disease. It also lowers the cholesterol level and blood pressure. Garlic contains Allium, which is also found in leeks, onions, chives, scallions and shallots.

Whole grains such as brown rice, cereals and breads are best natural antioxidant foods, and vitamin E found in these food items is a known to prevent cancer. These foods fight variety of cancers like liver and colon cancers, and breast cancer. You just need to switch from white to whole grain foods for much better health and taste.

Carrots are a great source of beta-carotene, and are considered one of the best natural antioxidant foods. The antioxidants found in carrots help fight stomach, lung, esophageal, breast and bladder cancers. Cooked carrots are better as they have higher levels of antioxidants.

Some of the other sources of natural vitamins and antioxidants are tea, spinach, Russet potatoes, nuts, red grapes and broccoli. Nuts are one of the best natural antioxidants, and help fight heart disease and cancers. Nuts such as almonds, cashews, pistachios, pecans, walnuts, pine nuts, hazelnuts, macadamia nuts and peanuts contain great amounts of antioxidants.

As per doctors, it is best to eat your fruits and vegetables as these are good for your overall health. Consume nuts for snacks, and avoid sugary fatty food items. As an alternative, you can also take daily pill of antioxidants to keep your body healthy, however doctors and nutritionists recommend getting your daily dose from natural sources.

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.


Tips for Bodybuilders

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.



Bodybuilding World

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.

Famous Bodybuilders