Dumbbell Exercises That Anyone Can Do

Dumbbell Exercises That Anyone Can Do

Both men and women alike want great bodies. They want to shed off extra fat and build their muscles, instead. For men, they want muscular physiques while women want toned ones. Women, in particular, usually place great importance on their arms since they typically expose their arms a lot. They want to be able to wear sleeveless shirts and gowns without having to worry about their arms being flabby. As I have mentioned in my other posts, exercise is a great way to beat depression.

If you also wish to get toned arms as well as a lean body and a flat stomach, then there are certain exercises that you can perform to aid you in the achievement of such goals. These exercises typically target the arms to make sure that they get as toned as possible. One of these exercises are dumbbell exercises. Here are some of the workouts that you can perform with the help of dumbbells.

The first one that you can do is a reverse lateral. (see video above)This type of exercise targets your deltoids, soleus, glutes, adductors, quadriceps, and hamstring. To do this exercise, you should carry dumbbells on both of your hands. Afterwards, you have to take a step sideways or on a lateral position. Then, you will have to reverse lunge so that you can lengthen your spine. You have to remain in the lunge position for a few seconds, and while you are at it, you should raise the arm similar to your outside leg for pressing weight above your head. Then, lower it down. You will have to repeat the same action on the other side.

Another exercise that you can do is the adductor squats using one dumbbell. (see video above)To do this, you have to keep your feet apart and make sure that their position is wider than your hip. You should also keep your back straight and hold the dumbbell with both hands and lock it in the middle. Then, slowly go to a squat position and put your weight on your lower body. Stay that way for several seconds. Afterwards, go back to your starting position.

arm pull over with straight leg crunch

The arm pull-over with straight-leg crunch is also an exercise that you can perform. (see image above)This exercise targets your hips, abs, and your upper back. In this exercise, it will be great if you will use dumbbells that weigh around four or five kilos. Lie on your back with your hands on the side, holding the dumbbells. Then, your legs should be raised to an angle of 45 degrees. At the same time, you also need to raise your arms over your chest as well as your shoulders. In this manner, you will achieve a perpendicular position between your arms and legs. Stay at this position for several seconds and then go back to the starting point. However, make sure that your legs do not touch the floor.

Another modified exercise, you will need a sturdy bench and your dumbbells. While holding your dumbbells, you must step on the sturdy bench with your left foot only. Afterwards, you need to raise your right thigh and bend your knee on a 90-degree angle. You also need to curl your arms towards your shoulders at the same time. Go back to your starting position and do the same action on the other side.

You may also perform the stiff-legged dumbbell deadlift. With this exercise, you have hold dumbbells on both hands. You have to stand with your legs spread in shoulder-width. Bend your knees slight. Then, keep your back straight while bending forward at your waist. Lower your hands to your feet to stretch your hamstrings. Once you feel such stretch, you should then go back to your starting position and start again.

There is also the deadlift with dumbbells and arm extension. To do this, get into a standing position and keep your feet apart at hip-width. Bend your knees slightly. Hold the dumbbells and keep them at your sides. Make sure to keep your back and your arms straight at all times. Then, lower your body by bending your knees until your arms reach below the knees. Afterwards, you should extend your right arm forward and then lower it back again. Go back to starting position and repeat similar steps on the other side. You should be feeling tension on your hamstrings constantly while doing the steps.

Effects Of Exercise On Depression

Effects Of Exercise On Depression

Have you ever noticed when you sit around home all day you tend to feel blue?

The Psychological Benefits of Exercise for Anxiety and Depression

You would have often heard 30 minutes of moderate exercise, several times a week recommended for your physical health but exercise can give your mental health a real boost, helping to combat depression. Exercise has been shown to lower blood pressure, reduce stress, improve mood, encourage better sleep, increase motivation, and up your energy levels – all of which contribute to a healthier state of mind and overall well being.

What are the benefits of regular exercise?

Healthy changes to your brain – exercise releases endorphins, endocannabinoids and neurotransmitters that can all ease depressive symptoms.

Breaking the depressive cycle – exercise provides a distraction from negative thoughts that feed into anxiety disorders or depression. It can help you take your mind away from worries and allows you to focus on being present.

Calming influence – Increasing your body temperature through physical exercise has been shown to have calming effects.

Confidence booster – Getting in shape and achieving exercise goals gives a boost in self-confidence for a more positive outlook.

Grow your social network – Exercise groups, classes at the gym or sports teams allow you to meet new people and give you an easy way to socialise. Even if you are just walking the neighbourhood, it’s a great chance to say hello and improve your mood.

How much exercise?

The normal recommendation of 30 minutes of moderate exercise 3-5 days a week has been shown to be effective in battling depression. However much smaller amounts can make a big difference, even just 10-15 minutes of rigorous activity like running or cycling can improve your mental health. Keep in mind that the benefits of exercise are greatest over time – so finding something you love doing and turning that into a routine is the best way to see improvements over the long term.

Structured Exercise vs Activity

When we say ‘exercise’ it brings up images of sweating it out at that gym for hours, or a boot camp where you’ll be heaving weights and running laps. These are examples of structured exercise programs that are planned and repetitive in order to improve physical fitness.

But really anything that contracts your muscles and uses up energy is exercise. This can include a range of easier, everyday activities that boost your fitness and keep your mental health in check like gardening, walking, housework or any leisure activity that gets your body moving. Some suggestions would be push ups, sit ups, if you have free weights then go try some lunges, if you have a pull up bar then check out this pull up routine.

Whether you like to push yourself hard to take it easier – research shows that all forms of regular exercise will have positive outcomes for your mind and mood. To get started, think about small changes to include exercise in your everyday life, perhaps that is parking further away from work and walk to rest of the way, take the stairs whenever you can or dusting off your bicycle for an after work ride.

Getting Started with Exercise

Overcoming a lack of motivation can be difficult. Getting starting and sticking with an exercise routine is often a challenge but here are a few helpful steps that you can take:

  1. Discover what you love. Get involved with your kids, walk the dog or work in the garden. Try out some new things to get your body moving, when you find something you truly enjoy it will be less of a chore and more of a reward.
  2. Find support. Talk with your doctor or care team to find an exercise plan that fits in with your overall treatment plan.
  3. Start small with achievable goals. Running a marathon is probably not a reasonable goal so break up your plan into smaller, reachable targets. That way you are more likely to stay on track and not get discouraged. For example, you could start out taking walks a few times a week, then gradually increase your activity.
  4. Be prepared for obstacles. Barriers will present themselves and some days you might fail. This is normal for everyone so remember tomorrow is a new day so just try again.

Should I see my doctor?

Whenever starting a new exercise routine, its best to check in with your Doctor. They can review your overall health, medications and history to let you know how much exercise and what kind of intensity will be safe for you. Exercise is one tool in the fight against depression and are not necessarily a replacement for psychotherapy or medication, if your symptoms are overwhelming or interfering with your daily life, see a Doctor and mental health provider as soon as possible.

After Workout Nutrition

When you are done working out you want to replenish your body with vital nutrients, I suggest doing this by having a recovery drink aka ‘health shake’ basically you want to get a decent drink blender and add some greens, some fruit and some superfoods, blend it all together with some coconut water and you are good to go!

Lose Weight And Lose The Blues

Lose Weight And Lose The Blues

Losing weight is not just about vanity, it is about your physical health as well as your mental health. When you are overweight your self esteem will drop which in turn will put you in a bad mood. Also your body can not function at normal capacity and we know the connection between your physical and mental health.

Being overweight will also reduce your chances of attracting the opposite sex, by now you are beginning to understand that being happy and healthy. Losing your sex appeal due to being overweight is particularly prevalent in women, if you do not have the money to invest in the best weight loss program for women then be sure to check out the tips below….

There are lots of tested-and-proven approaches to slimming down. Starving yourself isn’t one of them. Always go for methods that wont jeopardize your health at the end of the day. Okay? Lucky for you, down below is a collection of ten awesome activities, which intend to help you achieve the target weight in, say, a couple of months. Read on!

  1. big plate of foodCut that huge serving. If the plate you’ve been accustomed to having always had chock-full of food, well you got to cut it off till the serving looks healthily smaller. This thing also applies to your beverages. Prefer smaller cups or mugs.
  2. Eat more vegetables! You don’t like veggies?   Fine, but you kind of need to force yourself to eat them ASAP. Their high fiber content will aid you in shedding that stubborn fat. Have a bowl of salad at least once a day (to start with). Munch on tomatoes and carrots as if they’re bacon and hotdog.
  3. Cereal. Did you know that those who have cereal for breakfast are less likely to go big in weight or obese? It is massive in calcium and fiber, but never in fat. Have cereal sessions five days a week and you’re on your way to looking sexy.
  4. Keep a journal of ALL your eating exploits. Take note of what you’re eating and how much you’re gobbling up. According to numerous studies, those who make diaries of their eating habits end up consuming 15 % less calories compared to those who pig out like it’s nobody’s business.
  5. Your stomach should be grumbling before you start eating. Once that stomach lets out a growl that would put Christina Aguilera’s to shame, that’s when you’d know that you actually need food. If this didn’t happen yet, you got to stay put wherever you are and keep distance from the edibles. Sometimes, you’re just bored, but you always tend to equate it to your being hungry.
  6. Apple, peppermint or banana—sniff out and you’d lose weight. In a study conducted by Alan R. Hirsch, M.D. of Chicago’s Smell & Taste Treatment and Research Foundation (which included 3,000 volunteers), it was found out that the more you sniff one of the stuff mentioned above, the lesser the possibility that you become hungry. In effect, you lose weight.
  7. stairs are good exerciseMake use of the stairs. What are these staircases for? They will help you slim down. Move up and down that flight of steps 10 minutes a day and you’d witness awesome results! Try it.
  8. Walk that walk. Brisk walking is one of the many simple ways to lose weight. Saunter wherever possible for 20 minutes on a daily basis, and you’d gradually see that flab fade till it’s gone. Instead of snacking, why not take part in this?
  9. Brushing your teeth is not merely just it. It does not only give you a much cleaner teeth and a fresher breath, but it also tends to normalize your food intake. Because when you finally got that minty feel in your mouth, your brain sort of reminds you like this: “Hey, you’ve already had enough!” Isn’t it amazing?
  10. couch potatoeLess TV, more sexy. Don’t be a couch potato if you want to look better in no time. Getting stuck watching TV all day means the beginning of your weight struggle. Get up and do some physical activities that could possibly eliminate the calories you carry inside your body.

There they are, staring at you like losing weight is now or never. Are you ready to fight the bulge? You’re good to go!

If you have tried all that and are still not having any success then watch the fat sick and nearly dead documentary, trust me when you watch it you will know what I am talking about…

Your Physical Health Directly Impacts Your Mental Health

Your Physical Health Directly Impacts Your Mental Health

Most people downplay the effect that your physical health has on your mental health. Sure most people would agree that if you are constantly stressed it will be detrimental to your body, for example accelerating the aging process,increasing your blood pressure and weakening your immune system.

So it would make sense that if you are happy then your positive mental health will effect your body in a positive way and vice versa.

Cliché as it is, but health is wealth. If all of your body systems are in good shape and in tiptop condition, there’s just nothing that you can’t do. You can get the job done and you can have fun after a hard day’s work without ailments getting in your way.

It all boils down to lifestyle. If you’re living a kind of life that upholds your well-being, you are going to be hale and hearty no matter what. What’s great is that you can start anytime you want to. You wouldn’t even need to pay for it.

Following are eight beneficial practices that could surely make you healthy. They don’t require that much effort on your part. As long as you’re all set and ready to take on the challenge, you’re good to go!

  1. sugarConsume less sugar. This doesn’t mean that you got to stay away from anything sweet, but avoid foodstuff that have high fructose or white sugar content. They’re not the kinds of sugar that your body would ever need. Those only increase the risk of your acquiring health-related illnesses, and could also lead you to obesity. Munch on nuts, apples and carrots instead.
  2. Move! Exercising never gets old, does it?   As you wake up in the morning, stretch those muscles out to get you all pumped up for the day. Spend at least 30 minutes daily by engaging even in light physical activities such as normal or brisk walking—just anything that could get your body moving. Or, if you’re more determined, make sure that you’re taking 10,000 steps a day. Notably, exercising makes you live four years longer!
  3. Binge not on TV. Spending the whole day in front of that wide, HD screen could only get the best of you. If you’re on some sort of TV marathon, you’re barely moving, which could eventually put your heath at risk. In a study conducted in 2010, you will be 46% nearer to death if you watched TV as often as four or more hours each day. So, turn that thing off and, maybe, do some yoga.
  4. sunBe afraid… be very afraid of the sun. Not really, but avoiding sunlight altogether could be the death of you. Too much of it would only give you wrinkles and that saggy skin you totally abhor. However sunlight is very good for your health in the right amounts, it gives you essential vitamin D which helps keep the blues away and keeps your immunity strong!
  5. Go see your doctor! Sometimes, you become overconfident that you no longer consider getting tested by a health specialist. That’s just a bad idea. The most important thing is for you to make sure that your body is free from diseases (which you can’t detect by simply looking at yourself in the mirror). Gift yourself with a colonoscopy or something. Go on regular check-ups. Again, just to make sure that your health is in awesome shape.
  6. Floss is boss. Don’t underestimate the power of an unassuming dental floss. There are harmful foreign elements that just can’t be put out by simple brushing. You got to be flossing for your dear life. It helps extinguish bacteria that have the capacity to go as far as your bloodstream and cause you heart illnesses or inflammation. Scary! Never activate your lazy bones so you could have the motivation to floss your way around after brushing your teeth. Everybody knows that it’s the only way you could do it.
  7. Too much drinking and smoking are a no-no. How many times should the word tell you this? Yes, they make you feel good. But, the real question is: Would alcohol and nicotine do you good in the long run? Hell no! self control is the key. Know when it’s already too much.
  8. Spread kindness. What’s that one feeling you get after you’ve carried out an act of generosity or compassion towards someone? You suddenly feel good, don’t you? If you don’t know it yet, hear this one out—igniting that goodness inside your heart actually makes you healthy. Talk about food for the soul!