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These exercises are useful for toned and muscular arms.

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Presse Santé

Getting big biceps in your 50s requires proper training and diet. Resistance training sessions inflict muscle damage, and the food you eat provides the nutrients your body needs to rebuild bigger, stronger muscles. Even if your goal is to build big biceps, you should always try to train all muscle groups in the body equally to avoid imbalances and/or injuries.

What exercises for muscular and toned arms?

Shadow Piercing:

Shadow punches or kickboxing punches are one of the best ways to tone your arms without even touching the weights. Remember to maintain your speed for maximum impact.

For your arms to be perfectly toned, you need to hit at least 200 strokes with each arm. You can also change direction while hitting for maximum impact. For example, you can hit the first 50 strikes toward the ceiling, the next 50 with your arms forward, and the next 50 toward the floor. This is the best way to engage all of your arm muscles in the shadow shot.

Triceps curl:

A chair or stairs are all you need to do triceps curls. The triceps muscle is located on the back of your arm and requires maximum effort to tone it. But if you do triceps dips, you can easily master this muscle group.

A few things to keep in mind: keep a firm grip so you don’t slip, go as far as you can, come back up, and lock your elbows for maximum stretch. Do you want to take this movement one step further? Raise one leg and work your core. Do 15 to 20 repetitions and five series.

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Lateral walk on the boards:

When you do planks, there is a lot of contraction in your upper arms. This is why so much of free weight arm training is based on planks.

Get into plank position. Now move your hands and legs to the right. Then move them to the left and keep toggling. The loosening and bending motion will work the inner arms and prevent fat from building up. Just do 10 plank moves in a set and you can do four.

Which equipment for a more efficient result?

For anyone looking to achieve toned and muscular arms, there is a variety of equipment that can be effective.

Free weights like dumbbells:

They are often used to strengthen the arms because they help work specific muscle groups. You can use dumbbells to replicate any upper body strength exercise you can think of. But unlike other machines, dumbbells can easily be used in HIIT or interval training. They also allow for a greater range of motion, making exercises more compound and allowing you to lift a bit more weight.

Use them as load for isometric exercises. Choose the lighter ones and do more repetitions. Choose heavier exercises and only do 5. With free weights, you have a lot at your fingertips.

resistance bands:

For those looking for a workout that specifically targets the arms, resistance bands are another popular option, as they provide resistance without requiring additional weight.

Unlike free weights, whose resistance depends on gravity, resistance bands use elasticity to create tension. Therefore, they are ideal for arm exercises as they can be adjusted to provide different levels of resistance. Additionally, resistance bands are relatively inexpensive and portable, making it easy for people to exercise at home or on the go. While not as versatile as free weights, resistance bands can be an invaluable tool for people looking to build strong, toned arms.

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Chest Presses:

One of the machines that you will frequently find in gyms. They allow a multitude of exercises for the whole body. On the other hand, here is the process to follow to work your arms:

  • The bench press is a great way to build arm strength. By using weights, you can gradually increase the resistance and work your muscles. The benefits of the chest press are not limited to muscle development. It can also help improve your posture and reduce the risk of shoulder injury.
  • Additionally, chest presses can help you increase your range of motion and improve your coordination. Therefore, they are not only great for the arms, but also offer many other benefits. Once you hit the gym, give them a try!
* 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

Our 11 tips to permanently remove dark circles and bags under the eyes

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Presse Santé

If you suffer from dark circles and puffiness under your eyes, you know that you always feel tired, even if you’ve had a good night’s sleep. This can be irritating and sometimes embarrassing as it gives the wrong impression to the people around us. It’s possible to hide those unsightly dark circles, but it can be particularly difficult to get rid of them for good. But do not worry ! We have the answer to all your frustrations: our 11 tips to help you get rid of those dreaded dark circles. By modifying your lifestyle and changing your skin care, you will quickly regain your beauty and bright eyes!

Get enough sleep:

Lack of sleep is one of the most common causes of dark circles and bags under the eyes, so it’s important to make sure you get enough rest. Try to get regular 7-8 hours of sleep a night.

Reduce your salt intake:

Eating too much salt can cause fluid retention around the eyes, which can lead to puffiness and dark circles under the eyes. Try to limit processed foods and salty snacks to reduce puffiness around the eyes.

Avoid alcohol:

Alcohol is another culprit when it comes to causing fluid retention around the eyes. So try to avoid drinking alcoholic beverages if possible, as this can lead to puffiness and dark circles under the eyes.

Invest in an eye cream:

Eye creams specifically designed for dark circles or bags under the eyes can help reduce their appearance by helping to tighten the skin around the eyes and improve circulation to this delicate area. Look for a product that contains hyaluronic acid or other skin-firming ingredients, such as caffeine or retinol.

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Keep hydrated:

Drinking plenty of water throughout the day helps your skin stay hydrated, healthy, and supple, helping to reduce puffiness around your eyes and fade dark circles!

Apply cold compresses:

Applying cold compresses or cucumber slices to closed eyelids helps to constrict the small blood vessels under the skin. This reduces puffiness around the eyes and temporarily relieves any dark circles they may have caused!

Elevate your head while sleeping:

Sleeping with your head slightly elevated above heart level improves circulation under your eyes, which can help reduce puffiness around your eyes and dark circles!

Eat more foods rich in vitamin K:

Eating foods like spinach, figs, kale, broccoli, Brussels sprouts, etc. which are rich in vitamin K helps to strengthen the capillaries under the eyes, which promotes better blood circulation. Which helps reduce dark circles that can cause and also decreases puffiness!

Call Ayurveda:

There are several Ayurvedic herbs that can help reduce dark circles and bags under the eyes. For example, aloe vera gel has been shown to be an effective remedy for inflammation and puffiness under the eyes. Also, amla powder can be used to lighten dark circles due to its antioxidant properties. Helps remove dirt from the skin and repair damage caused by environmental stressors. Lastly, sandalwood paste is beneficial in reducing pigmentation and puffiness around the eyes. This time-tested Ayurvedic remedy is also known for its anti-inflammatory properties.

Apply honey generously every morning:

Applying honey to the face is a simple and natural remedy that can help reduce the appearance of puffiness and dark circles. It contains powerful antioxidant, anti-inflammatory and antibacterial abilities that can penetrate deep into the skin for optimal results. Honey also helps hydrate and nourish the skin, making it look brighter and more radiant. Since it works over time to improve the eye contour area, applying honey liberally every morning will produce long-lasting results if used regularly.

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Do not throw away the coffee grounds in the morning, make yourself an eye contour scrub:

Simply mix used coffee grounds with oil, such as coconut oil or olive oil, and rub in circular motions under your eyes for a few minutes. This technique is not only cost-effective, but it’s also easy and convenient, because you already have the ingredients at home! Give it a try the next time you see dark circles and see if it brightens your look in minutes!

* 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

Here’s why it’s important to wash your hair more than once a week

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Presse Santé

We all have our lazy days where we don’t feel like doing anything, let alone taking care of ourselves. But here’s why you shouldn’t give in to the temptation not to wash your hair and commit to making it a priority, especially if you only plan to do it once a week. If done right, once a week scalp cleansing can be beneficial for your hair, but if done incorrectly (using too much product or not caring properly on the second or third day of hair), it can lead to buildup. excessive oiliness, brittle strands, and damaged hair that can take weeks to repair. Keep reading and discover how often you should wash your hair and what are the best products!

What happens to our hair after a few days without washing?

If you don’t wash your hair for a week or two, you’ll start to see a buildup of dirt, oil, and product on your scalp. Over time, the oils that normally keep your hair healthy will become overwhelmed by built-up dirt and product, making it harder for your scalp to stay hydrated. This can lead to dryness, dandruff, itchiness, and even hair loss.

Your hair texture may also change, as the oils are more concentrated and weigh down the strands. They can feel stringy or greasy at the root, which can lead to more tangles than normal. Also, not washing your hair regularly can lead to an imbalance of the natural bacteria on your scalp, which can lead to skin irritations such as acne or even infections.

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To keep your hair healthy, it is highly recommended to wash your hair twice a week.

To have smooth, shiny hair with volume, you have to take care of it, and one of the most important steps is not to wash it more than twice a week. This helps prevent natural oils from being stripped away too quickly, which can lead to dry, brittle, and damage-prone hair.

When washing your hair, it’s important to use a mild shampoo, as harsh detergents can remove essential oils. Also, be sure to condition your hair after each wash to restore lost moisture and protect it from damage. Always rinse your hair with cool or lukewarm water, as hot water further strips away natural oils. For those with oily scalp or dandruff, more frequent washing may be required; However, try not to wash too much, as this can also lead to dryness and irritation.

To maximize the benefits of your shampoo and treatment, opt for products that contain natural ingredients like aloe vera, coconut oil, or tea tree oil, rather than products that contain sulfates or parabens. Finally, remember that while washing is an important part of keeping your hair healthy and moisturized, limiting heat styling and avoiding chemical treatments whenever possible will help ensure that your hair stays strong and beautiful for years to come.

A clay mask once a week for all hair types.

Clay masks are a great way to give your hair a little extra care. The clay is rich in minerals and can be used to nourish all types of hair, from the finest and most delicate to the thickest and coarsest. Applied regularly once a week, it helps strengthen hair health by deeply cleansing and purifying the scalp. This helps remove product buildup, excess oil, pollutants, and other impurities that can damage hair over time. The clay also has natural exfoliating properties, which gently remove dead cells from the scalp while stimulating circulation. This promotes healthier hair growth and provides an overall clean feeling.

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A detox application to boost the health of your scalp.

Used as a mask on hair strands, the clay helps add volume and reduce frizz. Its ability to absorb oils makes it ideal for controlling oil on the scalp without drying out the hair or making it brittle. Clay is also an excellent food for all hair types thanks to its abundance of essential vitamins such as A and E, zinc, magnesium, potassium, sodium, calcium, and phosphorus. These nutrients help strengthen the fibers in each strand, from root to tip, resulting in long-lasting shine and shine.

In addition to promoting healthy hair growth by deeply cleansing and nourishing hair, clay masks are incredibly easy to apply: simply mix equal parts clay powder and water to a paste-like consistency, then apply directly to hair. wet or dry hair with fingertips. Then leave it on for 10-15 minutes before rinsing well with lukewarm water. As with any other beauty treatment, moderation is key – too much exposure, while beneficial, can do more harm than good, so be careful not to overexpose yourself!

* 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

Wellness, ecotherapy, which proves once again that Mother Nature knows better than anyone!

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Presse Santé

Scientists have discovered that having green plants in the home or office can help create a productive and healthy environment. In fact, research shows that flowers, houseplants, and trees not only reduce stress, but also make us healthier, physically and mentally. From improving air quality to reducing mental fatigue to just looking beautiful, green plants contribute to our overall well-being in many ways. Read on to find out why incorporating greenery into your lifestyle is so beneficial.

Scientific research has provided detailed evidence of the many virtues of green plants.

Green plants are an essential part of our environment, providing vital resources such as oxygen, food, fuel, and medicine. They also help regulate the global climate by removing greenhouse gases from the atmosphere. In addition to these fundamental ecological functions, they provide several benefits to humans.

Studies have shown that green plants help purify indoor air by absorbing toxic substances such as formaldehyde and benzene, reducing allergic reactions and improving human health. Additionally, exposure to green plants can reduce stress levels by 25%, improve workplace productivity by up to 15%, and lower blood pressure in people with hypertension. Additionally, green plants can enhance creativity and cognitive performance through their calming effect on the mind.

The importance of green plants is not limited to air purification, but also psychological well-being.

According to a study carried out by the University of Exeter, taking care of plants can have many benefits for our well-being. The study, published in the Environment and Behavior Review, found that participants who were given plants to care for felt calmer and more relaxed than those who did not do any gardening activities. The study also found that people who felt responsible for caring for their own plants had lower levels of anxiety and depression than those who didn’t own any plants.

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In addition, there is evidence that doing activities like caring for plants can reduce stress levels, improve mood, increase attention span, and even boost creativity. Taking time to observe the growth of a plant is a form of mindfulness practice that helps people become more aware of themselves and their surroundings. Mindfulness activities have been associated with better cognitive functioning and lower levels of stress hormones like cortisol.

The effects of houseplants on inner happiness have also been extensively studied.

Furthermore, according to an article in the Journal of Health Psychology, caring for plants can help strengthen our sense of connection to nature. This link has been linked to numerous health benefits, including improved mental health, increased self-esteem, decreased feelings of loneliness, increased sense of vitality, and greater overall satisfaction with life.

Finally, research shows that simply looking at nature can also be beneficial. According to a study conducted by the National Institutes of Health (NIH), looking at images of nature scenes has been shown to reduce stress levels more effectively than looking at city scenes or abstract works of art. Adding to this finding, studies have found that viewing natural landscapes can reduce heart rate variability, an important measure used by scientists to assess the physiological response to stress.

Rewarding your child with a green plant to care for could increase his sense of responsibility.

Give your child a life lesson by giving him a plant. This not only requires some commitment, as the plant must be watered regularly and kept in the right environment, but it is also an ongoing task that requires dedication. If a child learns to take good care of his green plant, he will not only have a sense of accomplishment at seeing something grow and thrive under his care, but he will also learn that taking on such responsibilities brings long-term rewards. This can help you understand that certain tasks need to be handled consistently if one is to be successful.

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Also, caring for a green plant can teach children the importance of patience and understanding. Many plants take a while before they begin to show signs of growth or progress, and learning to be patient during this time is an invaluable lesson for any child. It is also important that children learn that caring for a living thing is more than just providing water. It is about understanding the environment in which the plant lives and knowing what measures are necessary for its health and growth.

* 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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