People who want to build chest muscles can try a series of exercises that strengthen the pectoral muscles.
The pectoral muscles, which people often refer to as the pecs, define the shape and appearance of the chest. They also control various movements of the arm, including flexing and rotating the arm and bringing it closer to the midline of the body (adduction). Two muscles make up the pectorals. The pectoralis major is a fan-shaped muscle that extends from the sternum and collarbone to the upper arm bone. The pectoralis minor lies below the pectoralis major and extends from the ribs to the shoulder blade in the shape of a triangle.
To strengthen the pecs, you can do exercises that work the entire chest area. It is possible to target specific areas of the chest using modified risers.
To achieve this goal, try to participate in muscle-strengthening activities at least two days a week. One set of 8 to 12 repetitions (reps) is effective for resistance training, but 2 to 3 sets may be more effective.
This article outlines five exercises that help people gain chest strength and definition.
1. Leaning pushup
Pushups are a great multifunctional exercise because they work your entire upper body and back. Performing push-ups on an incline will put more emphasis on the lower chest area.
a flat training bench
Brand to follow:
Stand in front of the bench. Place your hands shoulder-width apart on the edge of the bench.
Get into a plank position by extending your legs behind you until your legs and back form a straight line. Keep your weight on the balls of your feet.
Slowly bend your arms to lower your chest toward the bench. Remember to keep your elbows and arms close to your body.
Slowly lift your body away from the bench, straightening your arms but keeping a slight bend at the elbow.
Perform 8 to 12 reps per set.
2. Dumbbell bench press
The instructions for this exercise call for the use of dumbbells, but you can use a barbell instead. Using a dumbbell allows you to lift heavier weights with fewer reps, but dumbbells allow for a greater range of motion, which may be a better option for people who want to work their lower chest.
two dumbbells or a barbell
a weight bench
Set the bench at a 45-degree angle and lie on it with a dumbbell in each hand. Place the dumbbells on his thighs, palms facing in. Remember to keep your back flat.
Raise the dumbbells above your chest, stretching your arms toward the ceiling. The hands should remain turned inwards.
Hold dumbbells shoulder-width apart and rotate wrists until palms face out.
To start, bend your arms to form a 90-degree angle at the elbow. The dumbbells should be at the outer edges of the chest.
As you exhale, use your chest muscles to push the dumbbells up. Squeeze at the top of the movement and hold for 1-2 seconds.
Slowly lower the dumbbells back to the starting position.
Do 8 to 12 reps per set. Rest between sets.
3. Dumbbell bench press and external rotation
This movement is a variation of the last exercise. It’s a bit more complex than a traditional dumbbell press. Therefore, people trying it for the first time can use lighter weights until they feel comfortable with this movement.
two dumbbells or a barbell
a weight bench
Lie down on the bench with a dumbbell in each hand. Place the dumbbells on your thighs, palms facing in.
Raise the dumbbells above your chest, with your arms stretched towards the ceiling, keeping your hands in the same position.
Lower the dumbbells back to the starting position, but this time keep your palms facing in. Do not turn the palms of the hands. The dumbbells should be parallel to the body.
As you exhale, use your chest muscles to push the dumbbells up as you turn your palms outward so your thumbs are facing each other. Squeeze and hold for 1-2 seconds.
Return to the starting position by slowly lowering the dumbbells while turning your palms inward.
Each series should consist of 8 to 12 repetitions. Rest between sets.
4.Crossover with cable
Cable machines offer a wide range of exercise options depending on the position of the pulleys. Placing the pulleys higher puts more emphasis on the lower chest, while placing them lower puts the emphasis on the upper chest.
The crossover cable works the muscles of the lower and outer chest.
a cable machine
Put the pulleys on your head. Attach a handle to each pulley and then select the desired weight.
Take a handful in each hand, palms down. Stand in the middle of the cable machine and take a few steps forward to put some tension on the cables.
Step forward with one foot.
Extend your arms out to the sides keeping your elbows slightly bent. Don’t let your elbows go behind your shoulders.
As you exhale, bring your hands together in front of your body.
Return to the starting position by slowly straightening your arms and inhaling.
Do 8 to 12 repetitions per set and rest between sets.
5. Curl with parallel bars (chest)
Parallel bar dips activate multiple muscle groups in the chest, arms, shoulders, and back. During this exercise, remember to lean forward slightly into the dip to activate your lower chest muscles.
a set of parallel bars
Grasp the bars and use your arms to push your body over them.
Inhale slowly, bending your arms and leaning your torso forward. She continues to lower her body until she feels a slight stretching sensation in her chest.
As you exhale, raise your body above the bars.
Repeat as many repetitions as possible without overloading your muscles.
Parallel bar squats require a lot of upper body strength. People who don’t feel comfortable performing a full chest bath can try the variation below.
Bench press variation with parallel bars:
Grasp the bars and jump up so your arms are straight and your body is above the bars.
Lower yourself slowly by bending your arms and leaning forward. She continues until she feels a slight stretching sensation in her chest.
Instead of lifting your body, gently lower your feet to the ground and let go of the bars.
Repeat as many repetitions as possible without overloading your muscles. Focus on building strength and expanding your upper body range of motion before attempting a full chest jump.
The above exercises work the lower chest when done correctly. It’s best to add these exercises to a full strength training program to achieve a well-rounded physique.
People attempting these exercises must remember to focus on performing each movement with proper form and technique. People can avoid injury by not rushing sets and not using heavy weights. It is important to avoid training the same muscle groups on consecutive days, as muscles need time to recover after an intense training session.
5 essential rules to clean your Gua Sha
When it comes to taking care of your Gua Sha, there are some golden rules that you should always follow. By following these tips, you can keep your Gua Sha in top condition and ensure you get the most out of this amazing tool! So what do you need to know? Read on for all the details!
Gua Sha is a traditional Chinese healing technique that involves scraping the skin with a smooth, flat tool. This practice is believed to improve circulation and promote healing. If you plan to use a Gua Sha tool, it is important to clean it properly to avoid infection. Here are the five essential rules for cleaning your Gua Sha tool:
Rinse the tool with warm water after each use.
While there are many benefits to using a Gua Sha tool, it is important to properly clean it after each use. Rinsing the tool under warm water can help remove any dirt or debris that may be stuck to it. This simple step helps prevent infection and keeps the tool clean for next time.
Use a mild soap or detergent if necessary.
This helps prevent the spread of bacteria and ensures that the tool remains in good condition. A mild soap or detergent can be used to clean the tool, and it is also important to sterilize it before each use.
Avoid the use of aggressive or abrasive chemicals.
Gua Sha tools are an essential part of Traditional Chinese Medicine and can be very effective in treating a myriad of ailments. However, it is important to take care of your Gua Sha tool to ensure that it stays in good condition. To do this, avoid using harsh or abrasive chemicals to clean it. Harsh chemicals can damage the delicate surface of the tool, and abrasives can cause scratches that can dull its appearance.
Dry the tool completely before storing it.
If you have ever used a Gua Sha tool, you know that it is important to dry it completely before storing it. Here’s why: When water remains on the tool, it can cause rust and corrosion. This not only damages the tool, but can also lead to the growth of bacteria. Also, water can make the tool brittle and break more easily. By drying your tool completely after each use, you can help extend its life and prevent potential problems.
Store the tool in a clean, dry place when not in use.
The Gua Sha tool is usually made of jade or other hard, smooth stones, and can be used on the face, neck, back, and other parts of the body. This helps prevent the spread of bacteria and ensures that the tool remains effective. It is also important to store the Gua Sha tool in a safe place where it is not at risk of being damaged or lost. With proper maintenance, a Gua Sha tool can last for many years. By following these simple guidelines, you will ensure that your Gua Sha tool remains clean and safe to use.
How to choose it well?
Gua Sha is often used to treat pain, swelling, and bruising, but it can also be used preventatively or simply to enjoy the relaxing benefits of massage. When choosing a Gua Sha tool, it is important to consider the size, shape, and material of the tool. The size should be appropriate for the area you want to treat, and the shape should be comfortable to hold and handle. The material of the tools can vary, but many people prefer soft materials like jade or rose quartz. With so many options available, choosing the right Gua Sha tool can seem daunting. However, by considering your needs and preferences, you can find a tool that will help you reap the full benefits of this age-old therapy.
These 8 golden rules must be taken into account for a serene digestion
If you’re like most people, you want to avoid bloating and feel your best. But sometimes it’s hard to know what to eat and what to avoid. These are the golden rules of the diet, laid out by a dietitian, that will help you keep your tummy happy and avoid bloating.
Eat slowly and chew your food well.
As any nutritionist will tell you, there are some benefits to chewing your food slowly and completely. When you chew your food slowly, you not only prevent bloating, but also aid in the digestion process. This is because when you chew slowly, you increase the surface area of the food, which allows digestive enzymes to break it down faster and more efficiently. Also, chewing slowly allows you to savor the flavor of your food and feel more satisfied after eating.
Avoid carbonated drinks.
The carbonation of carbonated drinks can cause bloating by trapping gas in the stomach. Upset stomach and bloating are among the top reasons people cut carbonated beverages out of their diets. Dietitian Dr. Nadia Ismail advises replacing soft drinks with water or herbal teas. She also suggests consuming natural probiotics, such as yogurt and sauerkraut, to aid digestion.
Dr. Nadia Ismail says cutting out carbonated drinks is one of the best things you can do for your health. “It’s not just the sugar they contain that’s bad for your health, it’s also the carbonation. When you drink a lot of soda, you’re essentially giving yourself a constant stomach ache. If you suffer from bloating, quitting soda is a good starting point. Try replacing them with healthier alternatives and see if that makes a difference.
Eat more fiber-rich foods.
Foods like beans, legumes, and whole grains promote circulation in the digestive system, which can help reduce bloating.
Fiber helps bulk up your stool and supports regularity, which can help decrease trapped gas. Also, high-fiber foods are often high in water content, which can help soften stool and prevent constipation. If you’re not used to eating a lot of fiber, start small and gradually increase your intake to avoid digestive upset.
Avoid foods high in fat.
Fatty foods tend to stay in the stomach longer, which can cause bloating and indigestion. Additionally, fatty foods can also lead to weight gain, which can put extra strain on the stomach and intestines, exacerbating the problem. If you’re looking to avoid bloating, focus on light, easy-to-digest meals. Simplicity is often the best solution.
Don’t eat too much at one time.
When you eat more than your stomach can comfortably hold, it stretches like a balloon and your digestive muscles have to work overtime to break down the food. This can lead to fermentation and gas production, which can cause pain, cramps, and flatulence. You may also feel lethargic and bloated. Try to eat smaller meals more frequently and take time to chew your food well. You’ll be glad you did when your stomach is comfortable and flat.
It is important to make sure you get enough exercise. Dietitian Dr. Nadia Ismail explains that “Exercise helps move gas through the intestines and also relieves stress, which can contribute to bloating. She recommends getting 30 minutes of moderate exercise each day. Additionally, she advises avoiding processed foods and drinking plenty of water. By making these simple changes, you can help prevent bloating and feel happier and healthier.
Reduce stress in your life.
When we are stressed, our bodies go into “fight or flight” mode and release hormones like cortisol. This triggers changes in our digestive system, which can lead to reduced motility and increased inflammation, two factors that can cause bloating. So if you’re looking to reduce your bloat risk, it may be worth taking a closer look at your stress levels. Taking a little time each day to relax and de-stress could make all the difference in your digestive health.
Tell your doctor about the medicines you are taking.
Did you know that the medications you take can also contribute to swelling? It is right ! Even some over the counter medications can make your stomach bloated. If you suffer from bloating, it would be a good idea to take a closer look at your medication list.
Certain types of medications can cause bloating by interfering with the digestive process. For example, antibiotics kill both the good and bad bacteria in the intestine, which can lead to indigestion. Pain relievers like ibuprofen and aspirin can also irritate the digestive tract and cause bloating. If you regularly take any of these medications, ask your doctor about alternatives that don’t upset your stomach. They may be able to prescribe another medication or suggest ways to reduce side effects.
The hair spa: what do you need to know about this treatment?
Who doesn’t love that rejuvenated, revived, freshly cut hair straight out of a salon? Hair care sessions in beauty salons are very attractive to beat depression and bring your hair back to life. The hair spa conditions your scalp and hair so your locks look shinier than before. Although you are aware of the myriad benefits, you may be skeptical about these hair taming procedures.
Like the two sides of a coin, there are also different opinions about this hair care hack. Hair care experts believe that a regular hair spa treatment with professional hairdressers is a must to get the desired results. However, reputable dermatologists also advise you not to use chemicals to avoid long-term damage to your hair.
Where can you do a hair spa?
A hair spa is an in-salon treatment that helps repair and rejuvenate dull, lifeless hair. It mainly consists of four steps: oil massage, shampoo, hair mask and conditioner. The entire process relaxes the scalp and leaves hair silky smooth. Revitalizes and deeply nourishes the scalp, roots and hair follicles.
The 5 best spa benefits for hair.
Repairs damaged and frizzy hair:
Did you know that hair spas also reverse hair damage? Through unique conditioning procedures, it infuses hair strands with essential nutrients to replenish lost moisture and hydration. Furthermore, hair massage is an integral part of any spa therapy, helping to stimulate blood circulation to the follicles to improve the current condition of your hair.
Strengthens the hair root:
Weak hair roots are the most common problem these days. Pollution, harsh hair care products, and scorching heat can all be to blame for weak, brittle roots. The hair spa benefits your hair by nourishing and revitalizing hair follicles, making them thicker and less prone to breakage.
Reduces stress and increases blood circulation:
Spa hair treatments are a great way to de-stress. Head massage and steam treatment during the spa help improve blood circulation in the scalp and head, which in turn helps calm the mind.
Unclogs the pores of the scalp:
Silicone buildup from hair cosmetics and environmental impurities cause clogging of the scalp pores. Hair spas help unclog pores with steam. This hair taming process helps remove impurities deposited in the pores, which ultimately protects your hair from dandruff, fallout, and rough hair.
Regulates sebum secretion on the scalp:
A hair spa is a great way to balance the oils on your scalp. Dry and oily scalp is the biggest adversary of hair. Excess oil on the scalp makes hair sticky, while dehydrated skin makes it dry and rough. Regular hair spa treatments are considered very helpful in maintaining an ideal secretion of oils in the scalp, which ultimately manifests in healthy and shiny hair.
What are the disadvantages of a hair spa?
Hair spa can relieve stress on your hair and even on you. But there’s also a downside: The chemicals can be harsh and negatively affect your scalp, hair, and even your wallet. Therefore, it is best to make an informed decision. Here are some cons of a hair spa.
Hair color fade:
Although your hair can look shiny after a hair spa. This can be a bit of a problem if you have dyed hair.
Regular hair spas tend to fade hair color. Before opting for a hair treatment, it would be good to talk to professionals to find the best possible solutions. This way, you can get the most benefit from your hair therapy while maintaining your favorite hair color.
Much research has revealed that the harsh chemical ingredients used in different stages of cosmetic hair processes can lead to severe hair loss. If you are already dealing with hair loss problems, it is best to consult a dermatologist before embarking on cosmetic hair therapy.
One more quote:
Hair spa treatments can be quite expensive. Many of you find it difficult to spend a certain amount each month on a hair treatment. For you, there are countless hair masks that are a perfect solution for damaged, frizzy and rough hair.
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