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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, August 3, 2016

Natural Treatments for Soreness All Over Your Body

Whatever the cause when you are sore and achy all over you simply want to feel better as soon as possible.

Soreness All Over Your Body

Holistic Natural Treatments for Soreness All Over Your Body

Many variations of relaxation and holistic treatments are available and successful in treating soreness.
  • Meditation – has been shown to be effective for treating fibromyalgia and arthritis pain.
  • Yoga – practicing yoga can minimize the need for pain medication; it increases your flexibility and muscle strength as well.
  • Shiatsu – Shiatsu is a deeply relaxing process and has been effective in treating pain all over the body.
  • Acupuncture – using the application of pressure to specific points of the body pain relief can be naturally achieved all over your body.
  • Acupressure – specific placement of very thin needles can be effective in treating soreness all over your body.

Natural Treatments for Soreness All Over Your Body You Can Do At Home

When you are sore there are some natural ways to help get relief at home.
  • Soak in a hot bath – You can do this more than once a day.  Soak at least 15 to 20 minutes to relax sore muscles and joints.  Hot showers can help too if you have difficulty getting in and out of the tub.
  • Apply heat – Use a heating pad or snuggle in an electric blanket for short periods.  Do not fall asleep using either of these because you risk burns to your skin.
  • Get Moving – Move about and work out stiffness and soreness in achy joints and muscles.  Mild stretching can make you feel better.
  • Use of over the counter anti inflammatory medications to help reduce inflammation in joints and relieve mild muscle pain such as acetaminophen or ibuprofen.
  • Relaxation and breathing therapies – by relaxing your muscles and managing your breathing you are improving circulation and bringing more oxygen to sore tired areas of your body.

Natural Treatments for Soreness All Over Your Body from a Spa

Spa treatments are not just for pampering.  You can receive multiple natural treatments for soreness all over your body at a spa.
  • Full Body massage – Improves circulation, relaxes sore muscles
  • Heat Therapy – including saunas and whirlpools
  • Body Wraps – removes toxins that can build up and cause soreness

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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.

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.

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.