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Exercises for Bigger Upper Body

The Kashmir Monitor





In the field of bodybuilding and fitness, most people, especially men look forward to have a large upper body. For many people, this means big chest and arms, canon ball shoulders, and wide back. In men, these are the features of a V-tapered physique they want to achieve for them to be more aesthetic.

Size and strength gains can be achieved through the execution of moderate number of low repetition sets, coupled with volume and intensity, according to Men’s Fitness. As per the publication, a blend of five sets of five, six sets of four, and eight sets of three will lead one of a developed upper body gains.

There are multiple programs one can do for a bigger chest. According to Muscle and Fitness, routines for a larger chest include the three sets of dumbbell bench press for 15 repetitions, in conjunction with push-ups of three sets with 20 repetitions; three to four sets of heavy weighted dip with eight to 12 repetitions, along with three to four sets of incline dumbbell flye for 12 repetitions; five sets of cable crossover ladder with eight to 20 repetitions; and 120 repetitions of cable pressdown.


Aside from the chest and arm exercises, the back, shoulders, and traps workout also significant inclusions to a larger upper body. According to Muscle and Strength, the workout routines for the back, shoulders, and traps include five sets of shrugs with ten repetitions, three sets of seated dumbbell press with ten reps, five sets of pull ups to failure, five sets of seated cable rows with ten repetitions, three sets of barbell upright rows with ten repetitions, five sets of clean and press with five repetitions, and three sets of deadlifts with eight repetitions.

For the biceps, one can perform three sets of the seated dumbbell curl, with ten, eight, and six repetitions each set, as Men’s Fitness. This is done properly by sitting on an incline bench or seat with a backrest, holding a dumbbell in each hand. The upper arms are kept steady against the sides as the weights are curled simultaneously while the wrists are rotated outward so that the palms face in the top position. It is then held for a second while the biceps are squeezed, which is followed by a slow repetition of weights back to the starting point.

Aside from the dumbbell curls, other workout routines for the biceps include the barbell eight to twelve repetitions of barbell curls for two to three sets, eight to twelve repetitions of hammer curls for two to three sets, eight to twelve repetitions of preacher curls for two to three sets, and eight to twelve repetitions of cable curls for two to three sets. Rest for two minutes is allowed. According to Muscle and Strength, the bicep workout should be done once a week, with at least five rest days prior to the next bicep workout.

It is important to power-up the triceps in order to boost a person’s strength when doing chest exercises. There are four usual triceps workout routines, according to Bodybuilding. As per the publication, these include the cable push-down with bar, seated triceps press, low cable triceps extension, and lying dumbbell tricep extension.

The cable push-down with bar is viewed as a staple workout for the triceps. It is done by keeping the body up straight while bending from the elbows only and the arms allowed to come up slightly as perpendicular. The exercise should be executed using heavy weights, along with two dropsets, according to the publication. The seated triceps press is considered as a serious exercise for building the mass of the long head of the triceps. While one can go as heavy, the elbows should not flare and should be tucked in tight. The low cable triceps extension is the same to the standard dumbbell kick-back; however, it maintains tension on the triceps while doing the execution. The elbow is kept up while the arm is fully extended.

Along with the aforementioned workout routines for the upper body, best results are achieved if they are integrated with proper nutrition, adequate sleep, and right attitude.

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Never ignore the common signs of A Heart Attack in Women

The Kashmir Monitor



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

  1. 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.

  1. 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.

  1. Sweating

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.

  1. 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

  1. 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.

  1. Exhaustion

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.

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Cutting screen time may reverse sleep problems in teens

The Kashmir Monitor



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.

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Common chemicals can increase risk of metabolic disorders

The Kashmir Monitor



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.

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