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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.

Wednesday, October 12, 2016

How Does Exercise Help?

Everywhere you go, you will hear that you need exercise. You will hear it at the gym, you will hear it at your doctor’s office, and you will see it in magazines and on the television. These days, you can’t even visit a website without seeing or hearing that you need exercise. You may be more inclined to get the exercise everyone says that you need, however, if you are more aware of how exercise can help you.

how exercise help

The Benefits of Aerobic Exercise

Aerobic exercise can be fun, and it is incredibly good for you. It doesn’t have to be tedious, and it doesn’t have to take place in an Aerobics Class. Dancing is aerobic exercise. Walking or running is also considered to be aerobic exercise. This type of exercise not only gives your muscles a workout, it also gives your heart a healthy workout. This type of exercise can also make your lungs stronger, allowing you to breathe air in more deeply. This in turn makes it easier for the oxygen to get to all systems in your body, improving their overall condition and keeping them strong and healthy.

The Benefits of Strength Training

Strength training is especially important as this is what keeps your muscles the strongest. Strong muscles support your frame and your bones, and can actually reduce joint pain. An important benefit of strength training is that the more muscle you have, the more calories you will burn when you are at rest and when you are exercising, which will help to either reduce your weight, or keep your current weight in check.

The Benefits of Flexibility Training

As we age, flexibility training becomes more and more important. It is flexibility that actually helps us to avoid breaks, and to keep our joints strong and healthy. You will also be able to avoid sprains and strains when you increase your flexibility. There are flexibility programs and exercises for all sexes and all ages, and you will be able to find a program that suits your unique body and situation.

It isn’t a question of choosing one of these types of exercise to see how exercise helps a variety of problems. Instead, it is a question of incorporating all three types of exercise into your life, devoting time to each type at least twice a week, for approximately thirty minutes at a time. While you will reap benefits of one type of exercise, without including the other two, the most benefit comes from using all three types of exercise regularly.

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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.


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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.



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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.

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