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Incline Dumbbell Bench Press
Lie on your back on an incline bench set between 15 and 30 degrees, and hold a pair of dumbbells above your shoulders with your arms straight. Lower the dumbbells to the sides of your chest. Pause, and then push them back up. Do 10 reps and rest for 20 seconds. Decrease the weight of the dumbbells by 20 to 30 percent and perform 10 more reps.
Elevated Plyometric Pushup
Assume a pushup position with your hands on a bench. (The higher the bench, the easier the exercise.) Your body should form a straight line from ankles to head. Bend your elbows and lower your body until your chest nearly touches the bench. Then push up with enough force so your hands leave the bench. Land with your hands on the bench and repeat. Do 5 to 10 reps.
Pullup
Hang at arm's length from a chinup bar using an overhand grip that's slightly beyond shoulder width. Squeeze your shoulder blades together and pull your chest to the bar. Pause, and then return to the starting position. Do 5 to 10 reps.
Towel-Grip Inverted Row
Secure a bar in a power rack at about waist height. Drape two towels over the middle of the bar so they're slightly beyond shoulder width. Grab the ends and hang from them with your knees bent, your feet flat on the floor, and your body straight from knees to head. Pull your chest toward the bar. Pause, and then slowly return to the starting position. Do 10 reps.
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
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
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.
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Thursday, March 24, 2016
Preventing Muscles Loss Due to Aging
A group of researchers from The University of Nottingham Schools of Graduate Entry Medicine and Biomedical Sciences believe the cause of muscle wasting could be two-fold. First, research seems to indicate that when older people eat their bodies do not produce muscle as fast as young peoples body’s do. Secondly, the suppression of muscle breakdown, which typically happens with feeding, becomes sluggish in older adults.
It appears the biological/hormonal processes that occur in younger people associated with slowing down or stopping muscle breakdown after eating are retarded in older adults.When they eat they don’t build enough muscle with the protein in food; also, the insulin (a hormone released during a meal) fails to shut down the muscle breakdown that rises between meals and overnight.
Researchers believe these problems may stem from the fact that nutrients and hormones are not reaching the muscles due to a reduced blood flow. The reduction in blood flow is considered to be a result of inactivity and aging. However they believe weight training may “rejuvenate” muscle blood flow and help retain muscle for older people.
Professor Michael Rennie, Dr Emilie Wilkes, and their colleagues at The University of Nottingham isolated one amino acid in the legs of both young and old candidates. Test were then done to determine how much protein was actually broken down and used by the muscle before leaving the body. Results indicated the younger people’s muscles were able to use the insulin to halt muscle breakdown while the older people weren’t.
The test also demonstrated something very interesting, the blood flow in the leg of the younger people was greater than that of the older people. Professor Rennie said, “this made us think that maybe the supply of nutrients and hormones was also lower in the older people.”
Beth Phillips, a PhD student working with Professor Rennie, confirmed his speculation. After predicting weight training would reverse the effects of aging and inactivity on blood flow and thus nutrients supplied to the legs, older people were tested. After three sessions of weight training per week for 20 weeks, Phillips found weight lifting ‘rejuvenated’ the leg blood flow responses of the older people. They became identical to those in the young.
Once again we are remind that there are many benefits associated with a health lifestyle. It is never too late to begin implementing activities that lead to living a healthy lifestyle.
"Men do not quit playing because they grow old; they grow old because they quit playing." -Oliver Wendell Holmes
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