How To Improve Your Bench Pressing Ability

 How To Improve Your Bench Pressing Ability

How long do you sit on the bench?

This may be the most commonly asked question among hardcore "gym buddies," seasoned gym veterans looking to establish themselves in the discipline, and curious newbies looking to strike up a conversation. This is also one of the most common ways to ask about people's strength, fitness, and general abilities in the gym.

Some may think that the concept of a specific bench press position is ridiculous, but that fact does not erase the position. Others want to do a big bench press just for themselves. You can also move the impressive numbers and adjust the position for safe weight transfer.

Learn how to fine-tune your bench press, optimize your technique, and create a plan for starting heavier weights.

*Examination of chest press technique

* Bench press mistakes should be avoided

* 3 tips to improve the bench press

*How to program your chest press to increase your profits

Examination of chest pressing technique

A solid bench press is worked around a certain something: dependability. Here's a step-by-step approach to creating the right environment for big lifts. It all starts with a good starting position before losing weight.

Step 1 - Find your contacts

After sitting on a flat bench, the bench press requires four points of contact. Each foot firmly planted on the ground is worth 1 point. Your hips and upper back press hard into the bench and stay in the same position throughout the lift, which adds another two points.

Finally, you should press your head firmly into the bench and maintain that position throughout each repetition. When setting up, look directly under the bar before removing the weights from the rack. This four-piece set is the foundation of a quality set.

You may have noticed that your lower back doesn't make contact with the bench, but that's actually an important difference. Some lifters believe that having an arch in the lower back (lower back) during the bench press is dangerous for the spine, but in fact, the arch is supposed to be there.

The bench press is considered a horizontal pushing exercise (due to the position of the load relative to the body). This means the angle of force.

The bench press is considered a horizontal pushing exercise (due to the position of the load relative to the body). This means that the angles of force to create spinal loads such as overhead presses, squats or deadlifts are out of sync with your lower back. The shoulder joint, not the spine, bears the brunt of the load during the bench press, so arching the back doesn't put too much strain on it.

When you are in position, remove the bar.

Step 2 - Capture

Most barbells you see in a regular gym have screws on either side of the barbell, but they also have shiny rings in equal parts on each side. In competitive powerlifting, these rings mark the limits of grip width that a lifter is not allowed to cross.

If you are not a competitive powerlifter, you can use the rings as a reference point for where your hands are. Depending on the length of your arms, coordinate the same fingers of both hands with the rings on each side. Many lifters choose the middle or ring finger, but everyone's preferred grip is slightly different.

Be careful not to put your hands too close and put your little finger too far into the ring. This changes the exercise from a regular flat barbell bench press to a close-grip bench press that emphasizes your triceps. (1)

Once your hands are in place, make tight fists around the bar and you're ready to lift.

Step 3 - Liftoff complete

How to remove the bar from the rack is more important and technical than it seems. To use a safe and effective technique, you should keep your shoulder blades folded (stretched) on the bench. This will help arch your back while lifting your chest and ribcage.

The small "press" that occurs when the lifter pulls the bar off the rack can cause the shoulders to move out of position (this is a forward movement as opposed to a backward movement). As your shoulders get longer, your ribcage sinks, which puts more pressure on your shoulder joints. This is difficult to correct until you gain weight, making readjustment difficult.

It's helpful to try to lift your hips as you lift, then bring your hips up as soon as you pick up the bar and place it above your chest. Non-point lifters can use this method to start the movement in a strong position without sacrificing form.

Step 4 - Lower and press

The bar should come down in a controlled manner until it touches your chest. Make sure the bar touches your mid or lower chest and make sure the point of contact is consistent from rep to rep. The finished locked position should be slightly more in line with your chest or shoulder height. That is, the rod moves on a slightly inclined path.

Always remember that the real sign of strength in big lifts like this is not how fast you can do the reps, but how slowly and with good control you can do the reps. Please remember. Reduce your speed a few degrees, especially during the off-center (down) phase. You can also add a pause with a chest strap to further control your weight. Don't let it sag under your weight, but tighten it up.

Value each rep to build strength and size.

Benchpress mistakes to avoid

No one wants to be the next YouTube flop. It usually shows people screwing up the bench press movement, or worse, people ignoring safety and putting themselves in life-threatening situations. Stop these problems before they start and make sure you cover the basics.

Lift your hips

Other than lifting yourself (if necessary), your glutes should not come off the bench during the exercise. Lifting your hips will not make you stronger in the lift. This is just cheating and shows that the weight is too heavy to lift properly. This is the equivalent of doing standing bicep curls and then leaning your upper body back to lift the weight on the bench press. Be sure to do movements that match your abilities. Practicing proper form will increase your strength over time.

Half Jump

Avoiding and stopping the entire range of motion, from full lockout to the bar touching your chest, allows your pectoral muscles (the driving force behind the bench press) to work properly and increases the force your body can put into the weight. slow release There is no point in doing anything (2).

If you feel like you can only do half the reps, the weight may be too heavy, your shoulders may be too unstable, or both. Instead, practice lowering your load and staying tight throughout your range of motion.

If your shoulders still hurt, it may be due to a poor range of motion or a lack of strength in the upper back to stabilize and protect the shoulders. Make sure your workout routine includes plenty of exercises that engage your upper back, such as pull-ups and reverse flies.

Use the collar in the bar

This isn't necessarily the key to improving your bench press, but it's always important when bench pressing heavy weights. It may seem counterintuitive or controversial, but securing weight plates to collars when lifting alone is a potentially dangerous operation.

Common sense tells you that you should usually fix the weight so it doesn't move. In fact, if you fail a rep and end up benching, it can be dangerous if you don't have enough strength to press the bar from chest to rack. You can't always rely on rolling it on your hips or buttocks (which in itself can be very painful and uncomfortable).

If you lift unsupervised at home, it's best to leave the weights unclipped. That way, if you make a mistake, you can return the weight from one end of the bar to avoid a staple. Breaking a few tiles on the training room floor is better than breaking a few ribs or larynx.

3 Tips For More Profit

Understanding the basics is a good first step, but taking things to the next level requires deeper thinking associated with this practice.

foot drive

Bring your feet close to your hips, making sure your knees are at a 90-degree angle. This is necessary to apply a very important and often overlooked principle. In other words, the bench press is not just an "upper body" exercise.

In fact, your legs play an important role in overall strength and conditioning. As you push off, think about keeping your feet firmly planted on the floor. The bar not only moves away from your chest but also away from the floor. Therefore, this cue increases the overall recruitment of the muscle and helps to increase the power of the lift. (3)

Stiffen Your Elbows

If you want to protect your shoulder joints, improve your bench performance by using a slightly narrower grip (rather than a fairly wide grip) and tucking your elbows in during the movement.

The closer the arm is to the upper body, the less likely the shoulder joint will be in a vulnerable position. Placing your elbows in front of you instead of out to your sides will make your shoulders more relaxed, stable, and strong.

Use A Thick Stick Or Thick Handle Glue

Once you get used to the unique grip, a larger diameter bar with a larger surface that covers the entire palm usually feels more comfortable. It can also reduce joint stress in the elbows and shoulders by increasing forearm mobility and muscle tone to increase stability. (four)

The large diameter distributes the load and reduces the pressure on the joints. If you don't have access to a thick barbell, you can use a thick adhesive such as "Fat Grips". This simple removable handle can be used for barbells, dumbbells, and any exercise that requires a handle, making it one of the most useful tools in your gym bag.

Build A Better Bench: An Effective Method

If you've been training in the gym for a while, the classic 3x10 or 4x6 might not be effective enough to get you through in terms of strength or size. If your lifting numbers aren't going up, it's worth thinking outside the box a little to find ways to stimulate your chest.

Bench Press 1.5 Repetitions

Adding muscle to the chest to improve appearance can be painful, especially if the lifter has long arms. The relatively long range of motion and the large amount of locking space the lifter must traverse can cause the triceps and shoulders to assume a typical chest press pattern. This reduces chest fatigue during the set.

To perform a "one and a half" bench press, take the barbell off the rack and lower it to chest height. Hold the weight from chest height to half-tight and pause. Your upper arms ought to be at around 90 degrees.  Lower the weights back to chest height, then press them back up. This entire sequence counts as one repetition.

This high-tension technique works your chest more than your triceps or shoulders. This is because the latter two muscle groups are less involved in the lower half of the movement.

The chest is in its strongest position biomechanically and is most involved during this part of the exercise, so the one-and-a-half rep technique takes advantage of it. Ideally, you should do 3-4 sets of 4-6 reps here, remember that each "1.5" is 1 rep.

Cluster Set

Cluster assemblies are worth mentioning more than they are usually given in terms of increased strength and size. Understanding how the body works from a physiological level will help you better understand cluster training and its importance.

During short bursts of power, such as a 100-meter sprint, a first down in soccer, or high-intensity, low-rep weight training, the body relies on adenosine triphosphate (ATP) as its primary source of energy. Work your muscles hard.

Stored ATP is depleted after 10-15 seconds, and the muscles that were initially used begin to stop working, producing lactic acid as a byproduct. It usually takes 1-2 minutes for ATP stores to be fully replenished in injured muscles.

Know that you can benefit from this filling phase while lifting heavy weights. A set of three repetitions can be increased to a total of four or five repetitions with a short rest between each repetition.

This mini-rest partially fills the ATP reserves in the body. Not only will this improve your strength over time, but you can cumulatively do more reps, which can lead to more muscle growth. Here are probably the best ways of utilizing clusters. 

Single Duplicate Cluster

Get 90-95% of your one rep max on the bar. Normally you would do this weight for 2 reps max, but this will give you 4 reps. Repeat once, then lift the weight for 10 to 15 seconds. Then take the weight off the rack and do something else before putting it back on the rack. Repeat until you complete 4 reps. Rest for at least 2 minutes and do 2-3 complete sets in total.

Resetting between repetitions ensures that you perform the correct technique with each movement.

Multi-replication Cluster

Do up to 5 reps on the bar. Repeat 4 times, then lift the weight and rest for 10 seconds. Remove the bar from the rack and repeat two more times. Six replicates were performed with a maximum of five repetitions. Complete 3-5 full sets.

This is a good way to increase time spent under tension (TUT), which helps muscle growth while working with a slightly lighter than maximal load and doesn't affect recovery as much as lifting something very heavy. (five)

High responsibility cluster (aka ladder) according to size

Repeated lifting, especially heavy lifting, can have a significant impact on the nervous system. A good change of pace (and also a great way to break size plateaus) is to use a high repetition method of the same approach.

The ladder set is just the ticket. Use your maximum weight for 10-12 reps. Do mini sets of 2 reps, then 3 reps, then 5 reps, and finally 10 reps with 10 seconds rest between each mini set.

This creates 20 muscle-building pushups with a weight that only allows for 10-12 reps. 1-2 sets are enough. It's both a muscle killer and a mental killer, controlling your nervous system with higher rep ranges and relatively light weights.

Let's Make A Bigger Bench

The bench press is presumably the most famous lift in the rec center. Given its credibility, it should be the most appropriate thing to do, but it's not always the case. Armed with this information, you can set yourself apart at the gym and find ways to train smarter while still training hard. Your performance will quickly be noticed, and the next time you're asked, How much do you bench?" You will get an impressive response.

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Benefits Of Walking - How Walking Can Improve Your Mental Health

 Benefits Of Walking - How Walking Can Improve Your Mental Health

May is Mental Health Awareness Month, which aims to bring awareness and solutions to all those struggling with a variety of mental health issues. Are you looking to improve your mental health and overall well-being? Discover the benefits of incorporating a daily walk into your daily routine. Learn more about why walking is an effective way to improve your mental health and well-being.

How walking helped me with anxiety and depression

I entered it with a simple goal. Walking was something I could do no matter how heavy I was. I may not be that fast, but I managed to do it. Walking wasn't just a physical activity, it was something I could do for my mental health. And when I started, it was in a very low place.

After a tumultuous 18 months after losing my mother to colon cancer, I also celebrated my 40th birthday. Being born to a teenage mother and not too far apart in age, a series of events left me completely depressed. I was sad That was when I was at my heaviest. We were in the middle of a global pandemic. I was anxious. I was depressed. Life was very bad

I wanted to change. I wanted it to be different. I didn't know where or how or if there was a grand master plan... I just wanted a change. So I started walking. At least I thought it would give me time to think, clear my head, and sort out the mess.

At first, I could only walk short distances. I gradually increased it until I reached 5 miles a day. This was a level I could fit into my schedule. He kicked me out of the house. It gave me "alone" time. It gave me time to clear my head, organize what I needed to do, think about how I felt, and why I felt that way, and of course exercise.

A year later, I've lost 90 pounds (and yes, I've changed my diet too). I was off medication for two types of GERD. I no longer needed an ACE inhibitor (a blood pressure medication known as lisinopril). I reduced (but did not eliminate) my anxiety and depression medication, Zoloft, which is an SSRI with a long list of potential side effects.

My cholesterol was going down. My blood pressure was normal even without medication. I have become much healthier physically. My doctors say I have reduced my risk of many diseases and have returned from being "morbidly obese" to a healthy weight.

But ultimately, what benefited me the most was the mental health clarity. I realized that many of the things that made me unhappy were controllable: myself, my marriage, life, stress, etc.

These walks may seem mundane, but they gave me time to think, reflect, and make changes in my life choices. I got divorced the same year I moved back across the state to my hometown. I won sole legal custody and became a single mom to two amazing teenagers. Many things have changed. Many things had to change.

Personally, two years have passed since the beginning of this brutal journey. It all started with a short walk. It's so true what they say...everything starts with a step.

Physical benefits of walking

I think most people know that any form of exercise, any amount of time, can improve your health. Almost all medical conditions can be improved with physical activity. From reducing your overall need for medications (and thus potentially harmful side effects) to helping you reach a healthier weight, exercise has many benefits.

I won't lie, I'm not a gym rat. I hate exercise. Friends have told me about this crazy "runner" that some people experience, a sort of post-exercise euphoria. I'm not really sure who felt that way, but it definitely wasn't me (and still isn't).

But walking was doable for me. This will not be a stadium. No equipment or membership registration was required. I used my phone to plan a route that matched my goal distance.

I prefer to go out whenever possible. Science shows that walking in nature has more benefits than walking indoors. But any form of "walking" has benefits that go far beyond physical improvements.

Walking improves the overall health of the body

Research shows that there are many reasons why our bodies "love" exercise. (Maybe I'm missing some of these receptors, but even I can't deny that walking generally makes me feel better.) Incorporating a daily walk into your routine can help reduce chronic symptoms, research has shown. Reduce mental relatedness. Health conditions. such as anxiety and depression. Here are some of the benefits of walking for physical and mental health.

1. Walking improves the quality of your sleep (better sleep means better mood).

2. Walking can be social and you can get support from others

3. Exercise (like walking) increases energy levels

4. Physical activity provides an outlet for stress and frustration.

5. Walking reduces skeletal muscle tension and makes you feel relaxed.

6. Walking improves cardiovascular health and overall body health

7. Walking improves your mental health

It has also been shown that people who suffer from mental health problems are at higher risk for diseases such as heart disease, diabetes, arthritis, and asthma.

Harvard Medical School points out that walking may have more surprising benefits than you think. Some of the benefits of walking are:

*Fight the genetics that make you accumulate extra fat

* Conquer that sweet

* Reduces the risk of breast cancer

* Joint pain relief

* Improve safety.

Health experts recommend walking

If you are not convinced by these medical experts or scientific studies, the advice of your hospital education planner may be helpful.

Walking is a great way to exercise, regardless of your current activity level, says Holly Murphy, senior health coach at Tampa General Hospital.

Physical activity is definitely important, - says Murphy. He said walking makes you "more productive, more creative" and "really boosts your immune response." Walking helps! "

How much should you walk for daily health?

Murphy emphasizes that it doesn't matter when, where, or for how long.

"Do whatever you can whenever you can," says Murphy. Murphy recommends 30 minutes of exercise every day, almost every day. It really doesn't matter where you are. The fact that you show up is very important.

Dr. Paul Oh of the Toronto Rehabilitation Institute told Healthy Debate the same thing.

It's a simple, accessible, and versatile activity, says Dr. Paul Orr, medical director of the Cardiovascular Disease Prevention and Rehabilitation Program at the Toronto Rehabilitation Walking Institute. You can walk indoors or outdoors and easily incorporate it into your daily routine. All you want is a decent set of shoes.

He agrees that a daily walk is not a race. Walking every day at any length and speed is effective.

Oh says walking at any speed is better than sitting.

Walking can improve socialization

One of the advantages of walking is that it can easily be done with friends and family. It's a great way to get people of all ages (or members of your four-legged family) involved in an activity. Friends and family can improve their health together. Social exercise has been proven to be more motivating, more adventurous, and more adaptive when done in groups or in pairs. Consider planning your route with a friend to motivate you.

Many communities offer walking clubs at local parks or local shopping centers. Club membership allows you to make friends with like-minded people. It's also a great time to talk to friends on the phone using a hands-free headset and ventilation about life's problems.

Although hiking in a group is rare, it can be a fun activity from time to time. I often walk alone, think, and take time to organize my thoughts. However, if you're having a big family meal like Thanksgiving, an after-dinner walk is a great way to keep the conversation going and get things moving.

Walking is a physical activity that almost anyone can enjoy with little or no financial investment, making it a highly accessible and shareable experience. Start by searching social media platforms in your community to see which clubs already exist, or consider starting your own.

Walking improves mental health

I'm not alone in thinking that walking can improve your mental health. Studies have shown that just 30 minutes of walking a day can improve depression and anxiety levels in people.

A comprehensive study published in April 2022 reviewed 15 different studies on the benefits of walking on mental health and depression. The review, which included a total of more than 2 million participants, found that physical activity, even at levels below public health recommendations, has significant mental health benefits.

The study found that people who exercised half the recommended amount of exercise per week (just over 4 hours per week) had an 18% reduced risk of depression. The risk of developing depression was reduced by 25% in those who spent more than eight hours per week (8.8 hours recommended).

In general, the review of studies showed that 11.5% of depression cases can be prevented if the current recommendations of physical activity (equivalent to 2.5 hours of brisk walking per week) are followed.

The National Institutes of Health (NIH) agrees with this study, noting that the main benefits of walking include:

*Reducing the risk of high blood pressure, heart disease and diabetes

*Strengthening bones and muscles

* Maintaining a healthy weight

*Helps improve your mood.

I'm not the only one who feels like walking makes me feel better. I was able to organize my thoughts and have more time for myself. Some agree about the mental health benefits.

My mom always said, 'I believe you can't walk and worry at the same time, -  says Patricia DeGraw, a member of the Walking Club Facebook group. And he is not alone.

Melissa Cope echoed DeGraw's sentiments, saying that walking gives her mental clarity and peace.

Listen to birdsong, observe nature, or simply listen to the wind blowing through the leaves, Cope says. "Be amazed."

Negative effects of walking

I want to say that there is nothing wrong with walking. Of course, nothing is perfect. However, it is best to weigh the pros and cons when considering treatment options. For most people, walking is a wise choice. But that doesn't mean it's true for everyone.

Satyendra Sharma, MD, FRCP(C), of Sunnybrook Health Sciences Center in Toronto, says, In general, walking is a huge benefit and can help people of all shapes and sizes get some physical activity every day.

There's no doubt that walking is the most comfortable form of exercise and has all the benefits [listed] -  says Dr. Sharma. However, if you already have back problems, you are at risk of making them worse.

Dr. Sharma says he doesn't recommend walking for people with serious back injuries or physical conditions that make pain management difficult.

People with pain such as spinal stenosis or recurrent sciatica, or people who have had back surgery, should do exercises like cycling or swimming that don't put pressure on the spine, he says.

However, there are still options for those who struggle with extensive pain management.

He says stationary bikes can replace outdoor cycling in inclement weather and can be done year-round, especially for people with back problems.

You can do the same by walking. You don't need to buy a membership or expensive equipment to walk. If the weather isn't great where you live, consider walking at a department store or mall, or at your local school's indoor track. Many people in the community suggest (and even welcome) the use of their space for physical activity.

And for people who suffer from pain, adjustments, and small devices can make walking easier.

Dr. Sharma says some back problems can be alleviated by wearing a corset while walking or during more physically demanding daily activities, such as gardening. We recommend that patients consult a rehabilitation specialist, preferably a physical therapist, before starting walking for exercise.

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6 OF THE MOST AMAZING BRAIN-HEALTHY FOODS

 6 OF THE MOST AMAZING BRAIN-HEALTHY FOODS

DIET AND YOUR BRAIN

What you eat every day is more than providing your body with energy. It additionally assumes a significant part in mental well-being. According to a 2021 article in Frontiers for Young Minds, eating foods high in fat and sugar can cause inflammation of neurons in the brain, leading to cognitive decline and mental health problems. On the other hand, when you feed your body enough nutrients, the same thing happens to your brain. Researchers have found that eating a diet rich in healthy nutrients like omega-3 fatty acids can help you feel better inside and out.

There is a direct physical connection between the brain and the gut, says Kien Vuu, MD, assistant professor of health sciences at the University of California, Los Angeles, and founder of VuuMD Performance and Longevity. This nerve, called the vagus nerve, connects the brain to the gut and the surrounding nervous system and sends messages between the two. When you eat a poor diet or eat foods that irritate your gut, your gut sends signals to your brain that can cause memory problems and brain fog.

Much research has focused on what we eat to nourish the brain. In general, foods that are good for your heart (such as fruits, vegetables, and healthy fats) are also good for your brain. These omega-3s are key, along with other important nutrients such as beta-carotene and lutein. (If you're looking for snacks tailored to your brain's needs, try Brainiac foods, designed to support brain health and development. Chocolate almond butter is a healthy editor's favorite.)

If you want to include more brain-healthy foods in your daily diet, a study published in the September 2020 issue of the journal Alzheimer's Nutrition suggests that there may be a lesser-known option linked to cognitive function.

CHEESE

In the Alzheimer's Diet Journal study, researchers followed a large sample of people over a 10-year period to collect dietary and cognitive data. The study involved 1,787 British adults aged 46 to 77 who completed a touchscreen questionnaire testing their ability to "think on the fly."

This test measured fluid intelligence, or the ability to solve problems without prior knowledge. The participants were tested twice two to three years apart.

By conducting observational studies, we can model 10-year trajectories of cognitive change as an outcome (rather than just momentary values), and we can also get a sense of participants' overall diet over that period. He says. Brandon Kleindienst is a doctoral student in neuroscience at Iowa State University and one of the study's principal investigators.

After examining the data, the researchers found that daily cheese consumption was associated with better performance on cognitive tests. This type of flexible thinking, the ability to use information you already know in other ways (such as doing a crossword puzzle), becomes more difficult with age, especially for people who are at risk for Alzheimer's disease.

Because cheese is high in saturated fat, it's often synonymous with luxury food, says Auriel Willett, Ph.D., assistant professor of food science and human nutrition at Iowa State University and lead researcher on the study.

However, cheese contains healthy nutrients such as conjugated linoleic acid (CLA), and cheeses from grass-fed cows and aged cheeses such as blue cheese, Swiss cheese, sharp cheddar, and brie cheese contain healthy nutrients such as conjugated linoleic acid (CLA). The linoleic acid (CLA) he says is especially high in cheese, which contains a lot of oxygen. Increased CLA levels have been linked to anti-inflammation, weight loss, and better fat regulation, in part through omega-3 fatty acids.

LAMB

Our findings suggest that weekly consumption of lamb appears to be associated with more fluid thinking, which is similar to the Mediterranean diet and other diets that recommend moderate meat consumption," Willett said. This is consistent with the law. It is rich in protein and at the same time very low in fat.

Another reason this meat is considered one of the brain-healthy foods is the way it grows before it reaches your plate. Lamb is usually non-processed meat, says Dr. Wu. Pasture-raised meats (such as lamb) are not injected with antibiotics and are also less inflammatory than other red meats.

Alcohol in moderation

In the same study, any type of alcohol consumption appeared to be beneficial, with red wine sometimes showing additional effects. Participants who drank alcohol had higher flexible thinking scores than those who abstained from drinking.

Because wine is made from fermented fruit, Willett says, it's rich in antioxidants. Polyphenols, a type of antioxidant, are naturally produced in the pulp, seeds, and skin of grapes. Polyphenols such as resveratrol and quercetin are associated with agents that increase blood flow.

According to Dr. Vu, the brain is highly susceptible to antioxidant stress. Obesity and a diet high in fat and sugar can affect the heart, and antioxidants are a great source of protection against these stressors.

Keep in mind that most experts say that the health benefits of alcohol (including this study) are not enough to recommend that people not drink alcohol. They point out that beyond moderate consumption (which is considered two drinks a day for men and one drink for women), the benefits become risks.

However, be careful not to drink too much. Consuming this amount of alcohol per week can have negative effects on your brain.

FATTY FISH

Omega-3s are important nutrients for all cell membranes, especially for the brain, says Dr. Wu.

You probably already know that salmon is a great source of omega-3s, but what other types of fish are brain-healthy foods? According to Dr. Vu, there's a simple acronym that can help: SMASH. It is said to exist. It stands for sardines, mackerel, anchovies, salmon, and herring, which are all sources of oily fish that have many benefits for the brain.

A study published in Neurology suggests that eating seafood containing omega-3 fatty acids at least once a week may protect against memory loss. The association was even stronger in people with mutations in the APOE4 gene, which is known to increase the risk of Alzheimer's disease.

DARK CHOCOLATE

While you should be careful about the type of chocolate you buy (sorry, Snickers bars aren't going to help much here), pure dark chocolate can help improve your cognitive health. Dr. Wu says: The cocoa in dark chocolate contains flavonols, which act as antioxidants and help protect the brain.

And apparently, every little bit helps. A review of studies published in Frontiers in Nutrition found a link between flavonol consumption and improved memory, higher test scores, and improved blood flow to the brain, which indirectly improves memory and cognition.

GREEN TEA

Green tea contains a moderate amount of caffeine, which can stimulate the brain and enhance brain function and memory.

According to Dr. Wu, green tea has several properties that coffee lacks, but the biggest one is theanine. It is an amino acid that penetrates the brain makes you feel more relaxed and less anxious, and improves mental performance.

Green tea also contains polyphenols similar to red wine, so even if you don't drink alcohol, you can still benefit your brain by sipping a cup of tea instead.

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How To Do Full Body Strength Training At Home

 How To Do Full Body Strength Training At Home

Strength training, also known as weight training or resistance training, is an important part of your fitness routine. It also helps to get stronger and increase muscle endurance.

Strength training involves moving the body against some form of resistance, such as:

*your weight

* Free weights such as dumbbells and barbells

*Resistance bands are also called resistance tubes or training bands

*Resistance devices such as cable machines, single exercise machines, and multi-gym systems

Strength training is a versatile exercise that can be done almost anywhere. While this is a popular exercise option at many gyms, you can also build a powerful strength training program from the comfort and privacy of your own home.

This article will help you understand what you need to start strength training at home and some examples of exercises you can incorporate into your workout routine.

What are the benefits of strength training?

Research shows that strength training benefits health and fitness in many ways. According to the Mayo Clinic, strength training may have the following benefits:

* Build lean muscle mass

*Reduce body fat

* Burn calories more efficiently even after exercise

* Strengthens metabolism and facilitates weight loss

* Increases bone density and improves bone health

* Increases flexibility and improves range of motion

*Improving brain health and cognitive function

* It reduces the symptoms of many chronic diseases such as back pain, diabetes, arthritis, and heart diseases.

*Improving posture, balance, and stability.

* Increase energy level

* Improves mood and general sense of well-being

What are the benefits of exercising at home?

Exercise routines at home are a very easy and convenient way to build an exercise habit without having to go to the gym.

Advantage - benefit - benefit - benefit

* Saves your time. No need to travel or wait for machinery or equipment.

*Low costs. No gym fees or expensive equipment are required.

* You can practice at any time. You can exercise day or night according to your schedule.

*Privacy. You can practice without even thinking about it.

* Go at your own pace. There is no pressure to keep up with those around you or push yourself beyond your comfort zone.

start

When you're ready to start strength training, the first step is to find a comfortable place to exercise in your home. Find a place with enough space for your arms and legs to move freely.

You don't need to invest in a lot of equipment, but if you want to buy a few, here are some that can help.

* Sports mat

* Resistance band or tube

* Dumbbell

* Kettlebell

* Balance ball

* Medicine ball

Instead of dumbbells or kettlebells, you can improvise by using water bottles, sandbags, cans, etc. as weights.

If you are new to strength training, you can find beginner strength training online. This will also help you learn how to perform various exercises with proper form and warm up and cool down properly.

Let's start with the warm-up

Before starting your workout, do a warm-up routine for at least 5 to 10 minutes. This includes brisk walking, jogging in place, and movements that work your legs, arms, and other major muscle groups.

Strength training with body weight

Once your muscles are warmed up and ready to move, you can begin a series of bodyweight exercises.

No equipment is needed for bodyweight training, except for an exercise mat if the floor is too hard.

Utilize smooth, consistent, and controlled developments for every one of these activities.

to jump

Basic lunges work your lower body muscles, including your quads, hamstrings, glutes, and calves.

To do this exercise:

1. Stand tall with feet shoulder-width apart.

2. Step forward with your right leg and lower your hips toward the floor until your right leg is at a 90-degree angle and your left knee is parallel to the floor. Be careful that your front knee is not in front of your toes.

3. Keep your back straight and your torso straight.

4. Hold this position for at least 5 seconds.

5. Next, step your right foot back with your left foot and repeat the movement with your left foot.

6. Repeat this 10-12 times, take a short break, and do another set.

Types of lunges include walking lunges, jumping lunges, trunk twisting lunges, and side lunges.

From squats to deadlifts

If you're new to strength training, start by raising your arms without weights. Once you can perform this exercise with proper form, you can add light dumbbells and increase the weight as you gain strength.

This exercise not only affects the glutes and calves, but also the core, back, shoulders, and triceps.

To do this exercise:

1. Stand with your feet slightly wider than your hips and arms by your sides.

2. Slowly lower your hips into a squat position.

3. Push up to return to a standing position and raise your arms above your head.

4. Return to the starting position.

5. Do 1-3 sets of 8-12 repetitions.

Board of Directors

The plank is a great exercise to improve core strength and stability. This exercise can also strengthen your back, chest, and shoulder muscles.

To do this exercise:

1. Use only your forearms and toes to keep your body in a straight line, squeeze your hips, and engage your abs.

2. Attempt to stand firm on this footing for 30 seconds. In the event that it's excessively hard, begin with 20 seconds.

3. As your solidarity and wellness improve, attempt to stand firm on the board footing for somewhere around one moment.

4. If you're ready to try a more challenging version of the plank, try lifting one leg while in the plank position.

High pressure

Standard push-ups work not only the pectoral (chest) muscles, but also the shoulder muscles, triceps, and abdominal muscles.

To do this exercise:

1. Start in the plank position with the palms just below the shoulders.

2. Keeping your back straight and core engaged, bend your elbows and lower your body until your chest is almost on the floor.

3. Immediately push your body up to the starting position.

4. Repeat 8-12 times. Start with 1-2 sets and increase to 3 sets as you get stronger.

By placing the weight on the knees instead of the toes, a less strenuous type of push-up can be performed.

More challenging push-up variations include poly push-ups, closed-position push-ups, and decline push-ups.

Free weight exercises

Dumbbells are used in the next two exercises. Start with 5-pound dumbbells. As your strength increases, you can switch to using 8- or 10-pound dumbbells.

You can also use cans or water bottles instead of dumbbells. Be sure to hold it firmly to avoid injury.

Dumbbell shoulder press

This exercise targets your shoulder and arm muscles and also strengthens your core and chest muscles.

To do this exercise:

1. Spread your legs shoulder-width apart.

2. Raise the dumbbells to shoulder height. Your palm can be facing forward or towards your body.

3. Bring the dumbbells above your head until your arms are fully extended.

4. Pause in this position for a few seconds, then return the dumbbells to shoulder height.

5. Do 1-3 sets of 8-12 repetitions.

Kickback to the triceps of the dumbbell

This exercise not only strengthens the shoulder muscles but also the triceps muscles.

To do this exercise:

1. Grab two dumbbells, one in each hand.

2. Bend your upper body at a 45-degree angle and bend your elbow to form a 90-degree angle.

3. Next, extend your arms straight behind your head and exercise your triceps.

4. You can do one arm at a time or both at the same time.

5. If you are a beginner, start with 1-2 sets of 8-12 reps and increase to 3 sets as you get stronger.

Resistance band exercise

Resistance bands are likewise an incredible instrument for strength preparation. They're lightweight and versatile, and a 2010 study by Trusted Source found that they're just as effective for your muscles as free weights or weight machines.

The resistance band was separated

This exercise strengthens your back, shoulders, and arms.

To do this exercise:

1. Stand and extend your arms in front of you at chest height.

2. Hold the resistance band firmly with both hands. The bar should be parallel to the ground.

3. Keeping your arms straight, reach your arms out and pull the band towards your chest. Start this movement from the middle of your back.

4. Slowly return to the starting position, keeping your shoulder blades together and your spine straight.

5. Do 1-3 sets of 15-20 repetitions.

Hip extension

This exercise strengthens the back and leg muscles. You will need a light to medium resistance band to perform this exercise.

1. Wrap a resistance band around both ankles. You can also make use of a seat or wall for balance.

2. Keeping your body in a straight line, pull your left leg back as far as possible and keep it as straight as possible.

3. Slowly return to the starting position.

4. Repeat this 12 times with your left leg, then repeat with your right leg.

5. Start by doing 2 sets on each side and increase the intensity until you complete 3 sets.

Resistance band leg press

This type of exercise works your quadriceps, hamstrings, calves, and glutes. Like the weight machine leg press, this exercise forces you to work against gravity.

1. Lie on your back and lift your legs off the floor.

2. Bend your knees to make a 90-degree angle. Bend your legs and point your toes up.

3. Wrap the resistance band around your leg and hold the end.

4. Press your leg on the band until your leg is fully stretched.

5. Bend your knees back to a 90-degree angle.

6. Do 1-3 sets of 10-12 repetitions.

How to cool down

Finish your exercise by chilling off for around 5-10 minutes. This changes your breathing and heart rate to rest. Options include walking in place and light stretching.

Result

Strength training for 30 to 45 minutes two to three times a week is a great way to build lean muscle mass, burn calories, and increase your metabolism. It burns body fat and reduces weight.

Additionally, strength training can strengthen your bones and joints, reduce your risk of chronic disease, improve your flexibility, posture, and balance, and boost your mood and energy levels.

Many strength exercises can be done in the comfort and privacy of your home simply by using your own body weight or inexpensive basic equipment as resistance.

If you have health concerns or injuries that make exercise difficult, consult your doctor or certified personal trainer before beginning strength training at home.

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13 Most Dangerous Vegetables

13 Most Dangerous Vegetables

                                                                  When we buy, pick, or grow our own vegetables, we often don't realize that the cooking methods we learn keep us safe. There is no need to boil the beans until they are soft or cut the potato eyes. Because it tastes better for some vegetables, the most common cooking methods can prevent stomach problems. However, proper preparation and identification of vegetables can also prevent paralysis, seizures, and the need for a liver transplant. In the worst case, improper cooking of dangerous vegetables can lead to death. Some of these vegetables require ridiculous amounts to send you to the grave, while others can send you to the grave fairly quickly.

Not all vegetables can be eaten raw and some require very special cooking to keep them safe. So before you grab a strange leaf from the market and throw it into your smoothie, make sure you know what you're doing. Once you learn which vegetables can be really bad for you, you'll never look at them the same way again.

1. Rhubarb

Most of us know rhubarb from rhubarb pie. However, if it's your first time growing or buying fresh, you should know that the leaves can be dangerous. So don't think that adding them to your salad will save you money. The problem with rhubarb leaves is that they contain a lot of oxalic acid.

How sick you get depends on how much rhubarb you eat, how much you weigh, and whether you have certain health conditions. The only mild side effects from consuming small amounts may be a burning sensation in the mouth and throat and indigestion such as diarrhea and vomiting. However, side effects can include kidney stones, seizures, and coma. Some people have died from rhubarb poisoning (according to Oregon Extension). Oxalates can be fatal at 825 milligrams per pound of body weight. That means a 154-pound person could die from eating just 0.9 ounces of oxalates (according to the World Journal of Nephrology). Fortunately, not all rhubarb leaves are oxalate. Although eating small amounts can kill, a 154-pound person would typically need to eat between 5.7 and 11.7 pounds of rhubarb leaves to consume enough oxalates to kill (via Healthline). That's a big salad.

2. Cassava (yuca)

Cassava is often used to make tapioca and sauce, similar to potatoes, and to make bread and cakes. Before we start talking about the harms of cassava (yucca), we want to clear up a common mistake that people make about the name of this plant. The root of the cassava plant is called "yucca" (not "yucca") and it is a plant of the Euphorbiaceae family. On the other hand, the flowering yucca plant comes from the Asparagaceae family, and its edible part is not used in cooking. Well, now that we've talked about that, you probably want to know why cassava is dangerous. Cassava is one of those foods that contain cyanogen glycosides that turn into cyanide when consumed and must be prepared properly to avoid getting sick.

Vinmec International Hospital says improperly cooked cassava can cause digestive, nervous, and respiratory problems. If not treated in time, severe poisoning can lead to death within 30 minutes.

It is also important to note that bitter cassava is more likely to cause cyanide poisoning than sweet cassava (the type most commonly found in the United States). Fortunately, cassava root is safe to eat if you remove the skin and cook it thoroughly until soft.

3. Beans

A shortcut you should never take when cooking chili is to not cook the beans long enough. The FDA notes that failure to do so can cause severe levels of vomiting and diarrhea that exceed the gas normally expected from eating beans. The culprit in raw or undercooked beans is phytohaemagglutinin (PHA), a type of lectin that plants use to protect themselves from animals that try to eat the beans in the wild.

According to the FDA, if you start with uncooked beans instead of canned beans, they should be soaked for at least five hours. Discard the soaking water and rinse before cooking. Cooking for 30 minutes will protect you from PHA-induced illness, but the typical cooking time for cowpeas is 90 to 120 minutes, so cook them lightly depending on your preference. However, if you take 30 minutes to cook it, you won't have to run all the way home after you eat them.

4. Asparagus

Overall, asparagus is a very healthy vegetable to eat. However, not all parts of the plant are edible. If you've ever grown asparagus, you may have noticed the bright red berries that look like cherry tomatoes growing between the plants. Be careful when eating asparagus fruit or handling young shoots, as it can have negative effects.

According to the North Carolina Extension Service, touching young asparagus shoots just emerging from the ground can cause a rash. This plant also produces red berries in late summer, but I have never seen them in grocery stores or farmers' markets because they cause indigestion when eaten. According to the Pharmacognosy Review, pregnant women may lose their babies if they eat asparagus. Fortunately, the strange smell coming from your toilet a few hours after eating asparagus is normal and not a sign that you have eaten too much asparagus.

5. Lima beans and butter beans

As long as you cook lima beans or baby lima beans properly, you don't have to worry about them being poisonous. However, do not eat them raw or undercooked straight from the pod. Like cassava, lima beans contain glucosides that protect them from herbivores that eat them in the wild. In lima beans, the glucoside that converts to cyanide is linamarin, and linamarin is activated when the bean is chewed and digested.

Wild butter beans contain very high levels of cyanide, but cultivation regulations limit the amount of cyanide allowed in cultivated species to much lower levels. According to Oregon State University Extension Services, boiling lima beans for 30 minutes or more should remove 80 percent of the cyanide, which is enough time to successfully soften the beans. If you eat raw kidney beans, you may not feel sick for several hours. According to the CDC, early symptoms of cyanide poisoning are broad and can include heart problems, breathing problems, weakness, and vomiting. Severe poisoning can lead to seizures, coma, or death.

6. Wild mushroom

It's a lot of fun picking wild mushrooms that you collect. However, it can be deadly if you don't really know what you're doing. Most people know that you can't just eat the mushrooms you find, but the real problem is poisonous mushrooms, which foragers often mistake for edible mushrooms. And it probably goes without saying that making such a mistake can destroy organs or even lead to death.

Two deadly mushrooms that people mistake for edible are the death cap and the Angel of Destruction. Just when you think you've found a straw mushroom (Volvariella volvacea) you accidentally cook a death cap (Amanita phalloides), exactly what the name suggests can happen. Patients who survive may eventually develop nerve damage or require a liver transplant, the CDC reports. As the name suggests, the angel of destruction (Amanita verana) will destroy your internal organs if you mistake it for an edible mushroom, such as the meadow mushroom (Agaricus Campestris). As with the death cap, Cornell University states that removing an angel will likely result in death or the need for a liver transplant.

7. Potatoes

Early humans in Peru realized that potatoes made them sick and avoided them until about 8,000 years ago when they discovered that animals ate clay along with potatoes. Glycoalkaloids, which normally cause disease in potatoes, have been found to bind to the clay during the digestion process, making the potato safe to eat. Since then, Peruvians have grown more than 5,000 varieties of potatoes. There are still potatoes that are better eaten with clay, but potato farmers are doing a better job of choosing potatoes with fewer chemical preservatives. However, this does not mean that potatoes are still not capable of causing serious diseases.

Potato tubers (the part we eat) have the lowest amount of glycol alkaloid, while the flowers and shoots have the highest amount. So, if you're wondering why you shouldn't eat sprouts, here's why. In fact, the amount of glycoalkaloids increases the longer they are exposed to light in the grocery store or warehouse, so be sure to store your potatoes in the dark. The green color under the skin indicates a high level of solanine. According to the Center for Food Safety, mild cases of glycoalkaloid poisoning can cause seizures, diarrhea, and vomiting. In more severe cases, neurological side effects can occur, ranging from vision problems and confusion to weakness and tremors. Although you may consume lethal doses of glycoalkaloids, potatoes contain such a bitter toxin that they burn your mouth and should not be eaten anyway.

8. Taro

Taro leaves and tubers are delicious when cooked, but if you make the mistake of eating them raw in a salad or blended into a smoothie, you'll (hopefully) regret it. First of all, they should be the first hint that something is wrong when you eat them. Chewing the leaves or tubers raw releases oxalate crystals that shatter anything they touch. If you consume raw taro, it burns to the end. If you find yourself doing it wrong, it's best not to force yourself to vomit. Because even if you vomit, it flares up again. You may also experience stomach cramps that last for hours or even days to the point where you wish you had never eaten them raw. In fact, to avoid damaging taro leaves and tubers, you should cook them for at least 30 minutes. It is also important to wear gloves when handling unpeeled taro roots to avoid skin irritation (according to the Environmental Health Survey).

In most cases, you have to be patient because eating raw taro can cause pain in your mouth and digestion. However, if your mouth or tongue starts to swell and you have trouble breathing or swallowing, you should seek emergency help.

9. Dirty Dozen Vegetables

You've probably heard of the dirty dozen. These are the 12 fruits and vegetables that the Environmental Working Group (EWG) lists each year as having more pesticide residues than any other fruit and vegetable. In 2023, the EWG named spinach, kale, collard greens, mustard greens, peppers, and green beans as the "dirtiest" vegetables. Other vegetables previously on the Dirty Dozen list include tomatoes, celery, and potatoes.

When the EWG sampled in 2023, 13 to 23 pesticides were sometimes detected in a single crop. Vegetables and green peppers seem to contain more pesticides than other vegetables and fruits. Despite governments banning and regulating hazardous chemicals, the EWG found banned neurotoxic pesticides in 6 percent of green beans sampled. You can't always trust farmers to follow the rules to keep you safe. A 2016 review published in Frontiers in Public Health found that pesticides can have a variety of side effects, from neurological and digestive problems to cancer and reproductive problems.

The EWG recommends buying organic produce about the dirty dozen. Exfoliation is very effective. Some pesticides can also be removed by rubbing with water, soaking in baking soda, or washing with ozonized water. Boiling and blanching also help reduce pesticides.

10. Leafy vegetables

Leafy green vegetables such as lettuce and spinach are among the foods most likely to be recalled for containing dangerous pathogens such as E. coli and Listeria. Other pathogens that may be found in leafy vegetables include Salmonella and Cyclospora. Pollution can come from soil, irrigation systems, or human or animal waste. It can also be contaminated by dirty hands and equipment during processing, as well as delivery trucks, refrigerators, and kitchens.

The CDC reports that between 2014 and 2020, more than 2,000 people became ill after eating leafy greens contaminated with E. coli or Listeria monocytogenes. Certain groups of people, such as those with weakened immune systems or those who are pregnant, are more likely to have serious side effects from eating contaminated leafy greens. About 24 percent of these 2,000 people were hospitalized, but only 0.9 percent (18 people in total) died.

The CDC says that refrigeration does not kill pathogens like listeria, but heating above 165 degrees Fahrenheit does. However, most outbreaks involved lettuce, so reheating was not an option. However, there is good news. Vinegar kills pathogens on leafy greens (from Food Safety News). So by changing the vinegar you put on your salad or washing your raw vegetables with vinegar, you know you'll be a lot safer the next time you remember romaine lettuce.

11. Eggplant

Eggplant, like other plants of the nightshade family, contains solanine, which can be dangerous or fatal depending on its consumption. An average eggplant contains 11 milligrams of solanine, and according to the EFSA journal, people experience symptoms of solanine poisoning with just 0.5 milligrams of solanine per pound of body weight, which is similar to a 150-pound individual. This is equivalent to 5.8 eggplants. . Low-grade toxicity can cause stomach problems such as digestive pain, vomiting, and diarrhea. However, symptoms can range from paralysis to difficulty breathing, which can lead to coma, heart failure, and death. The EFSA Journal states that 1.3 to 2.3 mg of solanine per pound of body weight is lethal. That means a 150-pound person would have to eat between 17 and 31 eggplants to die of eggplant. Very good, Ganoush.

Medical News Today notes that eggplant leaves and tubers are also dangerous and can cause a burning sensation in the throat, stomach pain, and vomiting if swallowed. Worse, eating parts of these plants can cause arrhythmia and even death.

12. Germination

Sprouts are gaining popularity due to their nutritional and health value. However, it is important to note that eating raw sprouts is extremely dangerous when beans, grains, vegetables, nuts, and seed sprouts are sold. Warm, moist growing conditions are also ideal for pathogens such as E. coli, Listeria, and Salmonella. The FDA has documented 48 separate outbreaks of sprout contamination over a 20-year period. Of the approximately 2,500 illnesses caused by bad germs, less than 7% ended up in the hospital and only 0.1% died (3 people in total). Most of these outbreaks occur on alfalfa sprouts and are usually caused by Salmonella enterica. But clover sprouts, mung bean sprouts, and chia sprouts also made the troublesome list. Those most likely to die from severe symptoms were the elderly, young, pregnant, and those with weakened immune systems.

If you eat bad sprouts and start getting sick, you can expect symptoms to appear the same day you eat them (6 hours after consumption) and 3 days later (72 hours after consumption) (according to the FDA). After 3 days, you may not know the connection to the bad buds, but there may be a connection to the toilet in the bathroom because the cramps turn to diarrhea and vomiting. To avoid this, you may want to cook your bean sprouts before eating them. 

13. Hot pepper

The Guinness record holder for the hottest chili pepper in the world is the Carolina Reaper. The Carolina Reaper has more than 1.64 million Scoville Heat Units (SHU), which measures capsaicin content. In comparison, mild peppers are 0 SHU, medium jalapenos are 2,500 to 800 SHU, and Thai hot peppers are 5,000 to 100,000 SHU. Eating spicy food and super hot chili peppers can be a badge of honor, and there are plenty of videos on social media of people braving the insane heat levels.

If you have fewer capsaicin receptors due to genetics, or if you develop a tolerance to spices over time, you may be able to tolerate hotter chili peppers. Chili peppers can burn (or at least burn like fire) from your tongue to your teeth during severe diarrhea, according to the Cleveland Clinic. If it doesn't progress to that point, it can lead to severe attacks of heartburn and acid-filled vomiting that can eventually cause physical damage to the throat and esophagus. People who eat chili peppers may also experience severe headaches and chest pains that land them in the emergency room. Also, if you already have a stomach ulcer, it can make it worse. The hottest chili peppers send people to the hospital and can even lead to death, but for a real chili pepper exam, you need chili peppers that are 1/50 your body weight (3 pounds for a 150-pound individual). In 2022, a man set a world record by successfully eating 10 of the world's hottest chili peppers in less than 30 minutes. But it is impossible to eat three pounds of chili peppers. 

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