The shoulder complex is one of the commonly trained muscle groups at the gym. Along with the aesthetics, a pair of well-trained shoulders provides strength during exercise. Also, it enables a person to perform his activities of daily living more efficiently. In line with shoulder development, the following are some exercises a person can perform.
The overhead press is one of the best dumbbell exercises for the shoulders, as it engages the three heads of the deltoids – the front or anterior deltoid, the medial or middle deltoid, and the rear or posterior deltoid. Thus, it helps a person achieve a pair of 3D looking shoulders.
According to Muscle and Fitness, the person stands with his feet apart. Next, he holds a pair of dumbbells with his arms bent. Then, he presses both dumbbells up, until the weights become overhead and the arms are straight. After that, the person pauses and then lowers the dumbbells under control back to the starting position.
As per the publication, a good practice to to keep the shoulder tucked down and back for more stability as the person presses the weights overhead. Also, the back is not arched too much to prevent injury. Moreover, the person should not also let his elbows flare out to the sides.
Front Dumbbell Raise
The front dumbbell raise, as the name implies, develops mainly the anterior or the front head of the deltoid. Some lifters give it the least priority, since the front delt is also engaged during the chest workout. As per Body Building, the person picks up the dumbbells and stands with a straight torso. Then, he lifts the left dumbbell to the front, with his elbow mildly bent and the palms of the hand facing down. Next, he proceeds to go up until the arm is slightly more than parallel to the floor. After that, the person pauses briefly, before lowering the dumbbell. The exercise is done for the planned number of sets and repetitions.
Side Dumbbell Raise
The side dumbbell raise is seen as one of the best exercises for the shoulders, as it hits the lateral head of the deltoid, which gives the overall width of the shoulder complex and the upper body. According to Ex Rx, the person grabs the dumbbells with his elbows mildly bent. After that, he bends over slightly, with his hips and knees slightly bent. Then, he raises his upper arms to the sides, until the elbows become shoulder height. The person maintains his elbows’ height more than or equal to the wrists, before lowering the weights. The exercise is done for the planned number of sets and repetitions.
Rear Dumbbell Fly
The seated bent-over rear delt raise is another credible dumbbell exercise for the shoulders, particularly the rear or posterior head of the deltoid. According to Body Building, the person places the dumbbells then sits on the end of a bench with the dumbbells behind his calves. Then, he bends at the waist while keeping his back straight in order to pick up the dumbbells. Also, his palms should be facing each other as he picks them.
Once ready, the person lifts the dumbbells straight to the side until both arms are parallel to the floor, with the torso kept forward and the arms mildly bent at the elbows. A good practice is to breathe out as the person lifts the weights. Also, he avoids swinging his torso or bringing the arms back, rather than to the side. After a contraction, the person gradually lowers the dumbbells back to the starting position. The person repeats the exercise for the planned number of sets and repetitions.
People usually train the shoulders for both strength and aesthetics. Along with the aforementioned dumbbell exercises, total shoulder development can be achieved through proper nutrition and adequate rest.
Weight Loss Tips Recommended by Personal Trainers
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.
Study: Dietary supplements won’t help you live longer
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.
Whitening products may damage teeth:Study
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.