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Monthly Archives: January 2018

Exercises For Stronger Shoulders

1. The Barbell Shoulder Press. If you want to gain strength, go with the barbell shoulder press. This compound exercise is excellent for helping to boost your muscular strength capacity, which will then help fend off injuries.

Because you don’t have to use as much energy stabilizing the weight with a barbell, it tends to be superior for strength improvements compared to dumbbells.

2. External/Internal Rotations. Another excellent exercise for the shoulders? External and internal rotations. Most people do not think of this as a shoulder exercise to do in the gym because you usually use such lightweight.

Make no mistake about it, however. It is one of the best ways to strengthen the rotator cuff muscles, which are susceptible to injury.

Whether you choose to use a resistance band or a set of dumbbells get this exercise in two to three times weekly.

3. Cable Lateral Raises. Cable lateral raises are the next exercises to add to a well-balanced shoulder routine. The beautiful thing about cable exercises is they are going to apply constant tension to the muscles as you go about the training, helping you gain much more strength.

This exercise is also an isolation movement, so is ideal for hitting the lateral delts on their own. Use it towards the end of your workout session when your shoulders are reaching the final point of fatigue.

About Fitness After Retirement

It has become all too easy to fall into the trap of ready meals and eating at fast food outlets; offers that seem to be financially appealing but repeatedly taken advantage of can have an adverse effect on your arteries. We are all aware that consuming five a day of fruit and vegetables can lead to a healthy life but a few tomato slices on a pizza does not constitute one of the five.

To maintain mobility, an active lifestyle is essential but this does not mean spending hours in the gym pumping iron. Walking, swimming and cycling are three simple ways to maintain health and remain supple. As we all get older the usual aches and pains begin to take hold which is sometimes due to arthritis and many pensioners think that the best way to combat this condition is to rest. This is incorrect as it has been proven that exercise like walking has a beneficial effect on arthritic joints such as knees and ankles.

Taking up any form of exercise after being partially inactive for some time, should be embarked upon, but only after taking the advice of a medical professional. Exercise should also be taken in stages beginning steadily and increasing gradually. Too much too soon, will result in setbacks and unnecessary pain.

As well as having countless physical advantages, regular exercise can also help your brain function as the flow of blood is increased as your heart rate rises. This, in turn, could reduce the onset of dementia and a number of other ailments that can be brought about by inactivity.

It has become obvious that in many countries obesity has reached epidemic proportions and along with this, diabetes and a number of other related medical problems. When you put on weight your waistline generally increases and a good way to check if you could become diabetic is to measure your waist. If your waist measurement doubled is more than your height then you could become a victim of this affliction and face the rest of your days taking medication or having to inject yourself on a regular basis.

Improve Heart Health

Walking
When you talk about heart health, you should never forget the basics. The basic thing to keep the heart healthy is a regular walk. Choose a time during the day when you can just walk for half an hour or so. The best time for a walk is in the morning. Walking can prevent lots of heart problems and other medical issues that can lead to heart disease. For example, high blood pressure, blood clots, and obesity.

Swimming
Your heart and lungs will love swimming. Swimming is a great activity for your heart as it improves the circulation of blood and makes it pump better and faster. If you want better results, try to swim in a lane. So learn all those amazing swimming techniques and try a new technique every day.

Weight Training
Another great exercise for the heart is weight training. It is the best exercise for people suffering from cardiac disease. It’s not just amazing for the heart but your bones as well. For weight training, you can purchase a set of dumbbells with a rack. Adding strength training to your routine will do wonders for you. You can set the weights accordingly to your body’s strength conditioning and add more weight as your muscles get stronger.

Running
You may have heard that running is the best thing you can do to stay in shape and to maintain a healthy body but what you may not know is that running is an excellent activity for the heart as well. Cardio activities like running improves heart and blood circulation. It doesn’t matter how busy you are or how hectic you day was, make the time for running.

Squats
Squats are something very easy to do and you don’t need any equipment. You can do squats anywhere and whenever. Squats help your body increase its core strength and flexibility. They are great for cardiovascular muscles as well. It will increase the blood flow to your heart, especially oxygenated blood, making your heart better every day.

Push-Ups
There are a lot of people who believe that push-ups are beneficial only for the muscles and to build upper body strength, but that is not all the benefits of doing push-ups. Push-ups are equally beneficial for our cardiovascular health. Doing push-ups regularly can increase the supply of blood to the heart and control your cholesterol level, decreasing the chances of heart disease. You can start with ten to twelve push-ups a day and increase it over time.

Perfect Pull-Up

1. Omit Momentum. The first step you will want to take is to ensure you are omitting any and all momentum. If you use momentum to carry you through the exercise, this takes the stress off the primary muscles you are working, resulting in less than optimal results.

If at any point during the exercise you feel as though you are swinging your body, this is your sign to restart your routine and focus on your form.

2. Pull Through Your Shoulder Blades. Next, as you do this exercise, focus as much as possible on pulling through your shoulder blades to complete the movement pattern. If you pull up through your arms you will get a good upper body workout, but you will not recruit much of your back muscles. The result is you not being able to complete as many reps and, likewise, you not seeing the long-term results you want from this exercise.

Think of contracting through your shoulder blades and along the side of your body and you will be sure to hit the right areas. Your arms will naturally be called into play, but they will not be the primary movers.

3. Watch Your Hand Placement. Also, check your hand placement. Are you putting your hands too close together on the bar? Too far apart? Make sure you keep your hand position in check. Making sure your hands are in the right position will influence how the exercise hits your back muscles and can, therefore, influence your growth development.

For maximum back activation, place your hands slightly wider than shoulder-width apart.