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Deadlifts and How to Properly Do Them

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Deadlift is a weight training exercise, which involves the usage of a loaded barbell. The person keeps a neutral spine and a braced core as he lifts the barbell from the floor. The exercises stands as one of the three powerlifting exercises, with the bench press and the squat as the other two.

The concept behind the term “deadlift” is the process of lifting dead weight, which means without momentum. A case in point is a set of weights lying on the ground. Most athletes are aware that there are two positions a person can do in performing the deadlift. The first one is the conventional deadlift while the other is the sumo-deadlift. In general, the exercise applies two phases, the eccentric phase or lowering of the weight, and the concentric phase of lifting of the weight.

The deadlift is usually included in the back workout, along with the lats pulldown, barbell row, dumbbell row, cable row, and pull-ups. Since it involves the back, where the vertabrae that houses the spine is located, it is important to execute the procedure with proper form; otherwise, the person will be at risk for injury, particularly spinal injury. Since the spinal cord is cradled in the vertebral column, damaged caused by deadlift or other exercises would be very harmful for a person.

 

According to Body Building, the deadlift begins with the barbell on the floor. The person stands with his mid-foot under the bar, but he does not touch it with his shins. The person should have a hip-width stance, with the toes at a 15-degree angle. Then, the bar is grabbed while keeping a narrow, shoulder-width apart. The arms should be vertical from the anterior or front view while hanging just outside the legs. After that, the person bends his knees and keeps going until the shins touch the bar. However, it is important not to move the bar and it should be kept over the mid-foot. Then, the back is straightened while lifting the chest. During the movement, the bar is not moved and the hips are not dropped. As the person pulls the weight, he takes a deep breath, holds it, and stands up. The bar is kept against the legs, but it is important not to shrug or lean back at the top.

As per Strong Lifts, the deadlift has finished when the person has locked his hip and knees and brought back the weight to the floor by pushing his hips back first. Then, he bends his legs once the bar reaches his knees. A point to consider is not to bend the knees; otherwise, they will hit the bar. Also, it is important to rest for a second prior to doing the next repetition. The weight should not be bounced off the floor and the repetition should come from a dead stop.

A neutral back is the key in performing the deadlift. This means that the lower back is kept in natural arch. It should not be let round; otherwise, the front potion of the spinal discs will be compressed. Likewise, the lower back should not be hyperextended, since there is a potential for injury of the back part. It should be kept in mind that arching or rounding of the back during heavy deadlifts will lead to spinal injuries, such as herniated discs.

Overall, a good form in performing the deadlift means a string back. This means that a neutral back allows the muscles surrounding the spine work hard. Thus, the heavier the weight that a person deadlifts reflects the strength boost that the core muscles will receive.


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Health

Weight Loss Tips Recommended by Personal Trainers

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Weight loss is something that we all struggle with. Sometimes we are successful in reducing our weight but more often than not, the number in the weighing scale slowly creeps back up. Most of us have already tried the latest diet trend in the hopes that it will lead us to a better looking us, but then, life happens and we forget that we are on a diet or that we feel frustrated with the lack of results. Still, we keep on finding ways to get rid of the excess pounds that we are carrying. With that being said, it might be a good idea for us to stop for a while and take stock of what personal trainers have got to say about losing weight. Who knows? We might pick up a thing or two about their weight loss tips that we can apply in our day to day lives. Here are some suggestions that you might want to consider.

Stay away from booze and sugar

If you really want to lose weight then ditch the sugar and booze. These two are known to be calorie-laden which is why they contribute to weight gain. If you can’t stay away from drinking alcoholic beverages, you can limit to a glass for girls and two glasses for men. As for the refined sugars, there are natural sweeteners available such as honey and stevia.

 

Don’t go more than 3 hours without eating

Although the exact science for this is still being studied, it appears that eating snacks in between meals can help keep your blood sugar levels steady. This means that your energy level will remain stable throughout the day and less sugar or carb binges which can cause weight gain on your part.

Mix your exercises up

Another tip that personal trainers have given with regards to losing weight is to mix your fitness routine as much as possible. Sticking to the same program for months will cause you to hit a plateau in your progress which can make you feel frustrated with the lack of improvement. A better option would be to mix your exercises so that your muscles will remain guessing as to which muscle group will be tested. The best part is that you are constantly strengthening and conditioning your muscles for a more even looking physique.

Drink plenty of water

Who would have thought that even the simplest act can do your weight loss goal a whole lot of good? Drinking water constantly can help flush the toxins from your body while ensuring that your skin remains properly hydrated. Water can also help improve digestion so that your body will be able to absorb nutrients from the food that you eat better.

These are just a few tips that you might want to consider the next time you are planning on shedding weight. What’s great about these fitness tips is that they are simple enough to follow but will get you amazing results in no time.

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Health

Study: Dietary supplements won’t help you live longer

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Doctors at Tufts University in Massachusetts, the US, say it’s pretty clear that supplement use has no benefit for the general population and is not a substitute for a healthy balanced diet.

Their research found that vitamins A and K, magnesium, zinc and copper were linked to a lower risk of death from heart disease or stroke — but only when they came from foods, abc7news.com wrote.

Coauthor Fang Fang Zhang, an associate professor of epidemiology at the Tufts University Friedman School of Nutrition Science and Policy, said getting nutrients in the right quantities from food was associated with a longer life.

 

In fact, Zhang said some supplements even appear to have health risks. People who took high doses of calcium supplements had a 53 percent higher risk of dying from cancer than people who were not taking supplements,

However, if you have been diagnosed as deficient in a certain nutrient, don’t stop taking it without talking to your doctor first.

The research team used data from 30,000 US adults who participated in a National Health and Nutrition Examination Survey from 1999 to 2010.

The research was published in the Annals of Internal Medicine.

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Health

Whitening products may damage teeth:Study

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Teeth whitening products – that promise to make your smile brighter – may also be causing tooth damage, a study has found.

Scientists at Stockton University in the US found that hydrogen peroxide, the active ingredient in over-the-counter whitening strips, can damage the protein-rich dentin tissue found beneath the tooth’s protective enamel.

The tooth is made of three layers: the outer tooth enamel, an underlying dentin layer and connective tissue that binds the roots to the gum.

 

Most studies of whitening strips have focused on tooth enamel, which contains very little protein.

The team focused on dentin, which makes up most of the tooth and has high levels of protein, most of which is collagen.

It is well established that hydrogen peroxide can penetrate the enamel and dentin. Previous work by the researchers showed that collagen in the dentin layer decreased when teeth were treated with whitening strips.

“We sought to further characterise what the hydrogen peroxide was doing to collagen. We used entire teeth for the studies and focused on the impact hydrogen peroxide has on the proteins,” said Kelly Keenan, associate professor at Stockton University.

The researchers demonstrated that the major protein in the dentin is converted to smaller fragments when treated with hydrogen peroxide.

In additional experiments, they treated pure collagen with hydrogen peroxide and then analysed the protein using a gel electrophoresis laboratory technique that allows the protein to be visualised.

“Our results showed that treatment with hydrogen peroxide concentrations similar to those found in whitening strips is enough to make the original collagen protein disappear, which is presumably due to the formation of many smaller fragments,” Keenan said in the statement.

The researchers point out that their experiments did not address whether collagen and other proteins in the teeth can be regenerated, so it is unknown if the tooth damage is permanent.

Next, they plan to further characterise the protein fragments released when collagen is treated with hydrogen peroxide and determine if hydrogen peroxide has the same impact on other proteins in the teeth.

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