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The 6 best exercises to strengthen the triceps

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Presse Santé

You may not see them all the time, but these powerful muscles play an important role in everything you do. The triceps work in conjunction with the biceps to help you extend your arms.
Every time you stretch your arms, you have your triceps to thank. These muscles are located at the back of the upper arms.

They are among the largest muscles in the upper arms and play a crucial role in arm mobility. Read on to learn more about your triceps and discover six of the best exercises to strengthen them.

What are the triceps and what are they for?

The name “triceps” comes from a Latin phrase meaning “three-headed arm muscle.” And that’s exactly what you find in the triceps: the long head, the medial head, and the lateral head. Each muscular “head” begins in the upper arm and combines to form a single tendon that attaches to the bony part of the elbow.

The main function of the triceps is to extend the forearms, and to do this they must work in conjunction with the biceps. The biceps pull the forearm bones closer to the upper body, while the triceps help bring the forearm into an extended position. The triceps also contribute to the stabilization and good health of the shoulder joints. Whether you play sports or go about your daily activities, you need those triceps to be strong. Not only do they help with any type of movement that requires power, like shooting a basket or throwing a ball, but they also help with everyday activities like holding a pencil or maintaining good posture at a desk.

And while training your triceps is essential, it’s often overlooked for obvious reasons. People tend to train the muscle groups they can see rather than the muscles on the back of the body, most of the time without even realizing it.

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What you should know before training your triceps

How often should you train your triceps?

For adults, it’s best for the soul to engage in muscle-strengthening activities that target all major muscle groups at least twice a week.

Try to train your upper body muscles every day and ideally include triceps exercises in these workouts. But they should be scheduled on non-consecutive days to allow the muscles to recover between sessions. When you train the triceps, you should first focus on the larger muscle groups that surround the triceps (such as the chest and shoulders). Why ? Muscles are used in the body in a recruitment pattern from large to small. This means that your strongest muscles, almost always your largest muscle groups, will usually be activated first.

In other words, if you want to target or build triceps strength, you’ll need to fatigue the larger muscle groups before your body starts working the smaller ones, like the triceps. The easy solution? Whenever you train the triceps, first do a series of exercises for the pectorals and shoulders.

Other professional advice

start with light weights (if you use any) as the triceps tire quickly (beginners should start without weights). The exercise may seem easy with a light weight, but since the triceps are not long muscles, the contraction of the muscle quickly loses strength and, after a certain number of repetitions, these light weights become almost immovable.

Depending on your goals, the number and intensity of your sets and repetitions are also important.

If you want to train for resistance, try doing one to three sets of 12 to 20 repetitions of each exercise at a slower pace. If your goal is strength, do three to five sets of 6 to 12 repetitions at a moderate pace. To focus on triceps power (which will come in handy when you need to exert force in a short period of time, such as shooting a basketball), do four to six sets of one to five repetitions at a fast pace.

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How do you know if you’re doing enough reps and sets to get stronger without overexerting yourself? On a scale of 1 to 10, where 1 is “easy” and 10 is “difficult,” ask yourself if the last move seemed difficult to you. If you’re working on endurance, the last rep should feel like a 6 or 7 on the effort scale, 6 to 8 for strength and 6 to 10 for power.

6 Triceps Exercises to Increase Arm Strength

Here are six triceps exercises you can incorporate into any upper body strength workout. Do them after warming up with large muscle exercises, or include them in the second part of your arm strengthening exercises.

1 Classic push-ups (or modified)

Get on the floor on all fours, with your wrists directly under your shoulders and your knees directly under your hips. Lift your knees off the ground and extend your legs behind you so that your body is lined up from head to toe in one long line. Slowly bend your elbows to a 45-degree angle and lower yourself toward the floor until your chest almost touches the floor (or as low as possible). Return to the starting position and repeat the exercise. To make the exercise easier, keep your knees on the floor and keep a straight line from your head to your knees. To make the exercise more difficult, place your feet on a bench with your legs extended behind you.

2 triceps curls

Sit on a chair or bench with your hands on the seat next to you and your feet flat on the floor. Lift your butt off the chair, and from this position, lower your body toward the floor until your arms are bent at 90 degrees. Return to the starting position and repeat the exercise. To make the exercise more difficult, do it with your legs straight, heels on the ground, and toes pointed up, making sure your butt is off the ground. For an even bigger challenge, place both feet on another bench.

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3 triceps pushups

Standing with a resistance band in your right hand, place your right hand in front of your left shoulder, right arm across your chest. Wrap the other end of the band around your left hand. Start with your left arm almost bent at a 90-degree angle, your left elbow bent close to your body, and maintain tension on the band. Press your left hand toward the floor until your left arm is fully extended. Release to start over. Repeat for the full number of repetitions, then switch sides for one set.

4 triceps extensions

Sit or stand with a dumbbell in each hand. Extend your arms overhead, bend at the elbows, and lower the dumbbells behind your head. (If this is too difficult with a weight in each hand, just hold a weight between both hands.) Return to the starting position by stretching your arms above your head and repeat the exercise.

5 side extensions

Lie on the floor with your feet flat on the floor and your knees bent. Hold a dumbbell in each hand and raise your arms above your chest; your wrists should be directly over your shoulders, and your palms should be facing each other. Without moving your elbows, bend your arms and lower the dumbbells to the sides of your head. Return to the starting position and repeat the exercise.

6 above the chest

Lie on the floor with your feet flat on the floor and your knees bent. Hold a dumbbell in each hand and extend your arms above your chest, with your wrists placed directly over your shoulders and your palms facing each other. Bring the dumbbells together so they are touching. Slowly lower the dumbbells toward your chest, keeping your elbows tucked in at your sides. Return your arms to the starting position and repeat the exercise.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

7 numbers to consider for iron health

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Presse Santé

We all know that to feel good and look good, you need to be healthy. To help you on your quest for wellness, we have compiled a list of 7 health numbers to memorize. Trust us, your body will thank you!

  1. Eat at least 5 servings of fruits and vegetables a day.

The Centers for Disease Control and Prevention (CDC) recommend that adults eat at least five servings of fruits and vegetables a day. It may sound like a lot, but one serving is actually very small. For example, half a cup of cooked or raw vegetables or one cup of leafy green vegetables counts as one serving.

As for the fruit, a small apple or a banana is considered a serving. While five servings may sound like a lot, it’s actually not hard to achieve this goal if you make the effort to include fruits and vegetables at every meal.

Think of all the delicious possibilities available to you! Ripe mango for breakfast, crispy carrot for lunch, and steamed broccoli for dinner. Eating five servings of fruits and vegetables is not only healthy, but also incredibly delicious. So why not give it a try?

  1. Get 30 minutes of moderate exercise 5 days a week.

Exercise is essential for maintaining good health. All it takes is 30 minutes of moderate exercise five days a week to reduce the risk of heart disease, stroke, and diabetes. It can also improve your mental health and help you better manage stress. Exercise doesn’t have to be expensive or time consuming. A quick walk in the park or a game of tennis is enough. And the benefits are worth it. Regular exercise can help you feel better, and it’s never too late to start. So get moving today and reap the rewards for your efforts tomorrow.

  1. Drink 8 glasses of water a day.

Staying hydrated is essential for good health. This means drinking plenty of fluids throughout the day. Although there are many different drinks, water is the best option to quench your thirst and stay hydrated. In fact, according to the Mayo Clinic, adults should drink at least eight 12-ounce glasses of water a day. Water helps flush toxins from the body, transport nutrients to cells, and lubricate joints. In addition, it helps regulate body temperature and prevents dehydration, which can cause headaches, fatigue, and dizziness. When it comes to staying hydrated, water is the way to go.

  1. Get a flu shot every 12 months.

According to the Centers for Disease Control and Prevention (CDC), “the flu vaccine is the best way to protect yourself against the flu.” The CDC recommends that everyone over the age of six months get a flu shot every year. The flu vaccine helps your body build immunity against the viruses in the vaccine. This helps your body fight infection if you are exposed to the virus. Influenza vaccines are safe and effective. They’re made from dead viruses, so they can’t give you the flu. If you have any concerns about getting a flu shot, talk to a health professional.

  1. Limit alcohol consumption to 1 drink per day for women and 2 drinks per day for men.

Alcohol use can have a variety of health effects, both short and long term. In the short term, alcohol use can cause impaired judgment and coordination, slurred speech, and slowed reaction time. These effects can be dangerous in certain situations, such as driving a car or using machinery.

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The long-term effects of alcohol use can include liver damage, heart disease, cancer, and cognitive decline. For these reasons, it is important to limit alcohol consumption to one drink a day for women and two drinks a day for men. This limits the risk of developing health problems due to excessive alcohol consumption.

It’s also important to note that the type of alcoholic beverage consumed can also play a role in health risks. For example, drinking hard liquor is more likely to cause liver damage than drinking beer or wine. Therefore, it is important to pay attention not only to the amount of alcohol consumed, but also to the type of alcohol consumed.

  1. Sleep at least 7 hours a night.

Most people know the importance of a good night’s sleep, but may not realize how essential it is to their health and well-being. Adults need seven to eight hours of sleep a night, and children even more. Sleep helps the body repair and regenerate cells, reduces stress levels, and improves mood and concentration. Lack of sleep can lead to serious health problems, including obesity, heart disease, and diabetes. It can also increase the risk of accidents and injuries.

  1. Visit your doctor for a checkup every 2 years.

Even if you feel healthy, it’s important to see your doctor for regular checkups. These appointments are an opportunity to evaluate possible health problems and detect them early. For example, a blood pressure test can help detect high blood pressure, which can lead to strokes or heart attacks if left untreated. Also, regular doctor appointments are an opportunity to build a relationship with a health care provider. This can be beneficial if you have questions or concerns about your health, or if you need treatment for an illness or injury.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

Himalayan salt lamps: what benefit to expect?

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Presse Santé

Some people claim that Himalayan salt lamps can improve air quality, improve your mood, and help you sleep. However, there is little research to back up these purported health benefits. Himalayan salt lamps are decorative lamps that you can purchase for your home. They are carved from Himalayan pink salt and are believed to have various health benefits. In fact, proponents of salt lamps claim they can purify the air in your home, soothe allergies, improve your mood, and help you sleep. However, others question the merits of these claims. This article explores the evidence for Himalayan salt lamps and separates fact from fiction.

What are Himalayan salt lamps and why do people use them?

Himalayan salt lamps are made by placing a light bulb inside large chunks of pink Himalayan salt. They have a distinctive look and give off a warm pink glow when lit. Genuine Himalayan Salt Lamps are made from salt harvested from the Khewra Salt Mine, Pakistan. The salt from this region is said to be millions of years old and although it is similar to table salt, the small amounts of minerals it contains give it a pinkish colour. Many people choose to purchase Himalayan salt lamps simply because they like the look of them and enjoy the ambiance that pink light creates in their home. Others are seduced by its supposed health benefits.

How do Himalayan salt lamps work?

Salt lamps are said to be beneficial to health because they are “natural ionizers”, that is, they change the electrical charge of the circulating air. Ions are compounds that carry a charge because they have an unbalanced number of protons or electrons. They are naturally produced in the air when weathering occurs in the atmosphere. For example, waterfalls, waves, thunderstorms, natural radioactivity, and heat produce ions in the air. They can also be artificially created by commercially produced air ionizers. It is suggested that Himalayan salt lamps can produce ions by attracting water particles that evaporate as a salt solution when heated by the lamp, forming mostly negative ions.

However, this theory has not yet been proven. At present, it is not known if, if at all, salt lamps produce ions in significant amounts.

What are health claims and are they valid?

Himalayan salt lamps have three main health claims.

1. They improve air quality

Salt lamps are often claimed to improve the air quality in your home. More specifically, they are presented as beneficial for people suffering from allergies, asthma or diseases that affect respiratory function. However, there is currently no evidence that using a Himalayan salt lamp can kill potential pathogens and improve the air quality in your home.
The claim that they are good for people with respiratory problems may be based in part on the ancient practice of halotherapy. As part of this therapy, people with chronic respiratory conditions would benefit from a stay in salt caves due to the presence of salt in the air. Although some studies have shown that this practice may be beneficial for certain respiratory conditions, more quality studies are still needed. Also, tests with air ionizers, which emit high levels of negative ions, have not yet shown that they are beneficial for people with asthma or for improving respiratory function.

2. They can improve your mood

Another common claim is that Himalayan salt lamps can improve your mood. Some animal studies have shown that exposure to high levels of negative ions in the air can improve levels of serotonin, a chemical involved in mood regulation. However, older human studies looking at the psychological effects of air ionization found no consistent effects on mood or sense of well-being. However, the researchers found that people with depressive symptoms who were exposed to very high levels of negative ions reported an improvement in their mood. mood. However, the link found was not related to dose, which means that the improvement in people’s mood could not be explained by the dose they were receiving. Therefore, the researchers wondered if the link was causal. Also, salt lamps are highly unlikely to expose you to the large amount of negative ions used in these studies.

3. They can help you sleep

No studies have yet examined the effects of Himalayan salt lamps on sleep. However, a 2013 review on the effects of air ionization on relaxation and sleep found no evidence of a beneficial effect. So even if salt lamps do affect the air environment, it’s not clear if this has an effect on sleep patterns. The dim light from a Himalayan salt lamp can make you drowsy at the end of the day if you use it to replace bright electric lights. In fact, bright light before bed can slow the production of melatonin, the sleep hormone. However, this phenomenon is not specific to salt lamps and this theory has not been proven.

Do Himalayan salt lamps have any beneficial effects?

Although some of their health claims are not supported by science, Himalayan salt lamps may have other benefits.

Here are a few:

Salt lamps are attractive – if you like the way they look, they can be an attractive addition to your home.
They create a pleasant atmosphere: They could help create a relaxing environment that helps you relax.
These lights can help limit light at night: If you have trouble sleeping, using dim lights at night can help you fall asleep faster.
All in all, these points can make it a great addition to your home.

conclusion

Health claims related to Himalayan salt lamps are not supported by evidence. Although they can be an attractive addition to a room and help create a relaxing environment.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

The Feng Shui method for better interior decoration

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Presse Santé

Interior decoration is an art that not only brings color and light to a home, but also brings personality, comfort and good energy.

Interior design concepts are very diverse depending on the themes and goals. Some people prefer minimalist yet functional design plans, while others prefer more complex and defined design plans. Although there are several design principles to choose from, interior designers should always pay attention to energy flow in their design plans.

Everything in this universe is made of energy; from the life force to the earth element, everything works on an energetic map. These energetic forces can be manipulated into positive or negative energy. The Chinese concept of yin and yang is based on this philosophical balance of positive and negative forces in the universe. Then it was applied in the field of interior decoration, introducing the elements of Feng Shui.

What is Feng Shui?

Before we talk about the elements of Feng Shui and how you can manipulate it, let’s first understand what it really is. The Chinese practice of manipulating the life force helps to control “chi”, that is, the flow of energy. Feng Shui focuses on the two primary energy forces of wind and water to influence areas of your life.

Simply put, wind and water have the ability to flow freely. Feng Shui elements are arranged in such a way that these natural elements flow through the living space of the house. The good energy that is emitted through the use of Feng Shui affects the temperament, vitality and general well-being of the inhabitants. In a way, Feng Shui closely mimics the components of Yin and Yang. Helps balance the flow of good and bad energies.

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The marrow of these nutritive components is chi, or vital stress. Wind and water are immediate carriers of chi, as the quality of its flow reflects its fundamental nature. All living things are largely made up of these two components. In this light, Feng Shui is the specialty of planning kindness conditions with the flow of chi through the design of the living space, and this flow supports and enhances anyone’s chi or life impulse.

Feng Shui: when it comes to redesigning your rooms for absolute well-being.

  1. General distribution of the house:

Feng Shui uses the principles of engineering, interior design, and astronomy to create a positive impact in the home, without giving in to superstitions.

It is essential that the house is designed with a symmetrical or asymmetrical balance. It must have a well-designed exterior that facilitates the growth of natural elements, without harming the environment. Feng Shui emphasizes the need to cultivate as many natural energy forces as possible to maintain the balance of Yin and Yang in a home.

  1. The distribution of the rooms:

To create positive energy in the arrangement of the rooms, it is better to remove all leaning structures. According to the principles of “chi” and Feng Shui, leaning structures tend to attract total chaos. This is not due to any superstitious belief, but rather to the danger posed by leaning structures.

If it is impossible to remove these negatively impacting structures around the house, Feng Shui experts suggest using bagua reflections outside the house to prevent the flow of negative energy.

  1. The position of the house:

Feng Shui experts suggest that a house should not be located near a graveyard, landfill, or garbage dump. These places generate negative energy that is harmful to the inhabitants.

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According to the basic principles of Feng Shui, it is better if the house is located on an open road, at a sufficient distance from the street. Garages should be created without penetrating the perimeter of the house, to keep negativity away from the outside. The positioning of the house plays an important role in balancing the negative and positive energies within the home.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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