A pair of broad deltoids (or delts), along with a narrow waist and a wide back, creates an illusion of a V-shape physique. This is a reason behind many lifters including the shoulders in their weekly training. The following are the most common exercises a person can do to blast his delts.
Seated Military Press
The seated military press is one of the exercises that will rip the deltoids. According to Flex Online, the exercises is done while sitting, with the seatback at 80 to 85-degrees. The person grabs the weighed bar, with the grip wider than the shoulder width. Also, it should form a 90-degree angle between the upper arm and the forearm as the barbell is lowered. The bar is lifted up over the head by locking the arms and it is held at about shoulder level and mildly in front of the head. Next, the bar is gradually lowered down to the collarbone as the person breathes in and is lifted back to the starting position as he breathes out. The exercise is done for the planned number of repetitions.
Dumbbell Shoulder Press
The dumbbell press also works the shoulders just like the military press. The core difference is the use of dumbbells, which allow greater movement and range of motion than the barbell.
As per Body Building, the exercise is done with the person holding a dumbbell in each hand while sitting on a military press bench or a utility bench that has back support. Then, the dumbbells are placed on top of the thighs. After that, the person uses his thighs to move and raise the dumbbells to shoulder height, on at a time.
A good practice is to rotate the wrists for the palms of the hands to face forward. Then, the person breathes out and pushes the dumbbells upward so that they touch at the top. Following a short pause at the top of the contracted position, he breathes in while gradually lowering the dumbbells back down to the starting position. The exercise is also done for the planned amount of repetitions.
Dumbbell Side Lateral Raise
A key to a good deltoid development is the dumbbell side later raise, which targets the middle head of the deltoid. According to Generation Iron, it is a reliable exercise to blast the delts.
According to Ex Rx, the person performs the side lateral raise by grabbing the dumbbells with elbows slightly bent. Then, the bends over slightly with his hips and knees mildly bent. Next, he raises his upper arms. Make sure that the elbows reach shoulder height. The person maintains the height of his elbows above or equal to his wrists briefly, before lowering them. The exercise is done for the planned number of repetitions.
The bent-over raise blasts the delts through the rear or posterior head of the deltoid. According to Body Building, the person places dumbbells in front of a bench. Next, he bends at his waist while keeping the back straight to pick up the dumbbells. His palms should face each other as he picks them. After that, with the torso forward and the arms mildly bent, he lifts the dumbbells straight to the side until the arms are parallel to the floor. Following the top of the contracted position, he gradually lowers the dumbbells to the starting position.
Overall, the deltoids make a person appear broader, in addition to a V-shaped torso. Along with the aforementioned exercises, optimal shoulder development is also achieved with proper nutrition and adequate rest.
Never ignore the common signs of A Heart Attack in Women
Every person knows the common signs of Heart attack is chest pain. It’s not like how it is shown in movies where a man is shown gasping for breath, clutches his chest and falls on the ground. When it comes to real life, the symptoms of heart attack are more than just pain in the chest. Yes, chest pain is a symptom of heart attack, but there are other subtle signs of cardiovascular problems, which are important to know. As per studies, women do mostly feel chest pain when they suffer from a cardinal problem, there are few other signs you should be cautious about. If these signs are overlooked then it can even turn fatal.
The common signs of a heart attack one should not ignore in women
- Do you feel uncomfortable pressure in your chest?
One of the most common signs of a Heart attack in women. If you are feeling pressure and tightness around your chest, then ask for help. Pain can happen anywhere in the chest, it is not necessary to be the middle of the heart. Do not brush off the situation just because the pain is on the left side.
- Breathing Difficulty
Uneasiness and difficulty in breathing is another sign of heart attack in Women. If you are not able to catch your breath and move around even a little bit, then it is an indicator that something is not right with your heart.
Sweating on a sunny day or due to intense workout is normal, but if it is random then you should immediately call someone for help. Profuse and sudden sweating can be a sign of a cardiovascular problem. This sign is easily confused with night sweats or hot flashes, which is common with age Overlooking this can be dangerous for you.
- pain experienced in both the arms
It is not necessary that pain be experienced only in the chest or in the middle of the heart. At times it can even be on the left or right arm, or even in the upper abdomen. It is important to note that any type of pain above the waist could be due to a heart problem. The pain could be irregular or intense
- The most common sign Dizziness
Nausea and vomiting are common symptoms in women. These signs of a heart attack are mostly confused with food poisioned or gastrointestinal issues. But if you are experiencing nausea and vomiting along with pain in the upper part of the body, then it is time immediately rush to the hospital.
One feels very exhausted, but just like other signs of heart attack, if you feel excessively tired than usual then you get yourself checked. You would actually feel overwhelmed and would not be able to perform any other activity. This sign is often mistaken for anxiety. If you suddenly feel fatigued and uneasy then speak to your practitioner.
Cutting screen time may reverse sleep problems in teens
Limiting exposure to blue-light emitting devices such as phones and laptops in the evening for just a week can help teenagers improve their sleep quality and reduce symptoms of fatigue, lack of concentration and bad mood, a study has found.
Recent studies have indicated that exposure to too much evening light, particularly the blue light emitted from screens on smartphones, tablets and computers can affect the brain’s clock and the production of the sleep hormone melatonin, resulting in disrupted sleep time and quality.
The lack of sleep does not just cause immediate symptoms of tiredness and poor concentration but can also increase the risk of more serious long-term health issues such as obesity, diabetes and heart disease.
Other studies have suggested that sleep deprivation related to screen time may affect children and adolescents more than adults, but no studies have fully investigated how real-life exposure is affecting sleep in adolescents at home and whether it can be reversed.
Researchers from Netherlands Institute of Neuroscience, the Amsterdam UMC and the Dutch National Institute for Public Health and the Environment, investigated the effects of blue light exposure on adolescents at home.
Those who had more than four hours per day of screen time had on average 30 minutes later sleep onset and wake up times than those who recorded less than one hour per day of screen time, as well as more symptoms of sleep loss.
The team conducted a randomised controlled trial to assess the effects of blocking blue light with glasses and no screen time during the evening on the sleep pattern of 25 frequent users.
Both blocking blue light with glasses and screen abstinence resulted in sleep onset and wake up times occurring 20 minutes earlier, and a reduction in reported symptoms of sleep loss in participants, after just one week.
“Adolescents increasingly spend more time on devices with screens and sleep complaints are frequent in this age group,” said Dirk Jan Stenvers from the Amsterdam UMC.
“Here we show very simply that these sleep complaints can be easily reversed by minimising evening screen use or exposure to blue light,” Stenvers said.
“Based on our data, it is likely that adolescent sleep complaints and delayed sleep onset are at least partly mediated by blue light from screens,” he said.
Common chemicals can increase risk of metabolic disorders
Do you know that your everyday exposure to everyday harmful chemicals can land you into serious trouble?
A recent study has found that people exposed to chemicals called Phthalates, increasing the risk of metabolic disorders. The study was discussed in the meeting, ‘ECE 2019’. Researchers found a correlation between levels of phthalate exposure and markers of impaired liver function, which are indicators of increased risk of obesity, diabetes and heart disease.
These findings suggest that more actions may need to be taken to reduce people’s exposure to these potentially harmful, yet commonly used chemicals. Phthalates are common additives used in manufacturing to produce plastics and they can be found in numerous everyday items including milk, bottled water, instant coffee, perfume, makeup, shampoo, toys and food packaging.
Exposure to endocrine-disrupting chemicals has previously been implicated in causing serious harm to fertility and development, as well as increased obesity risk in rodents and people.
However, no studies have directly investigated how Phthalate exposure is associated with obesity and metabolism. In this study, Professor Milica Medi Stojanoska, one of the researchers correlated the levels of Phthalate absorbed by people with their body weight, type 2 diabetes incidence and markers of impaired liver and metabolic function.
Higher exposure to the chemical was associated with increased markers of liver damage, insulin resistance and cholesterol in people with obesity and diabetes.
Prof Stojanoska says, “Although a small association study, these findings suggest that not only do phthalates alter metabolism to increase the risk of obesity and diabetes but that they are also causing toxic damage to the liver.”
Prof Stojanoska’s research is now looking at the effects of endocrine-disrupting chemicals on human health in adults, adolescents and babies.
“We need to inform people about the potential adverse effects of endocrine disruptors on their health and look at ways to minimise our contact with these harmful chemicals,” adds the professor.