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Get Bigger Forearms With These Exercises

The Kashmir Monitor





The body’s forearms serve as the calves of the upper extremities. Just like other parts of the body, the forearms are also essential because they help a person accomplish various task and activities of daily living, which include eating, taking a bath, and playing. In the realm of health and fitness, the forearms allow people hold and maintain their grip on weights and bars; thus, these body parts contribute to the totality of man’s health.

The forearms should also be trained during workout sessions, according to Breaking Muscles. As per the publication the hands, wrists, and forearms should be in the priority list when it comes to warming up and while working out, since they enable a person to execute exercises that utilize the chest, shoulders, triceps, biceps, and back.

Stretching exercises are vital for the arms to be more capable of doing more complicated weight-bearing exercises that promote muscular development of the forearms. In the exercise, the fingers are flexed and extended while making a full fist for 30 seconds. Then, the person opens and closes his fingers, doing to sets of each for a total of one full minute. When done, the person flexes his wrist and holds in optimal flex for 30 seconds. It should be kept in mind that the elbow is kept straight, but not locked. After that, the wrist is extended, with the elbow straight for half a minute. Two sets are done within two minutes. The aforementioned stretching exercises prepare the forearms for the succeeding forearm exercises.


Anatomically, the forearms consist several muscles like the flexors, which run the length of the inner forearm; the extensors, which allow the hand to extend backward; and the brachioradialis, the upper outer portion of the forearm; thus, the exercises should focus on them. Using a barbell, these muscles can be trained separately.

Barbell wrist curls are done to train the wrist flexors. As per Body Building, the person holds a barbell with both hands, with the palms facing up and hands spaced about shoulder width. Then, the feet are placed flat on the floor, with a distance wider than shoulder width apart. After that, the person leans forward and places his forearms on top of his upper thighs with the palms up. The bar is lowered as far as possible while inhaling and maintaining a tight grip. Then, the bar is curled as high as possible while flexing the forearms and exhaling.

The reverse barbell wrist curls target the wrist extensors. The person holds a barbell with both hands, with the palms facing down and the hands spaced about shoulder width. Then, the feet are placed flat on the floor, with a distance slightly wider than shoulder width apart. The person leans forward and places his forearms on top of the upper thighs with the palms down. Then, the bar is lowered as far a possible while inhaling and keeping a tight grip. After that, the bar is curled up as high as possible while flexing the forearms and exhaling.

Meanwhile, the reverse barbell curls aim for brachioradialis development. The person stands up with his torso upright, while holding a barbell at shoulder width, with the elbows near to the torso and with the palms facing down. Then, the bar is curled while holding the upper arms stationary, contracting the biceps as the person exhales. The movement goes on until the biceps are fully contracted and the bar is at shoulder level. Then, the bar is gradually brought back to starting position as the person breathes in.

The forearms and legs should be trained on a regular basis. While many people complain that their legs and forearms are small like a bird’s, working them out consistently triggers a response and development.

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Higher salt intake can cause gastrointestinal bloating, says study

The Kashmir Monitor



People report more gastrointestinal bloating when they eat a diet high in salt, a study has found.

Researchers at the Johns Hopkins Bloomberg School of Public Health in the US re-analysed data from a large clinical trial conducted two decades ago, and found that high sodium intake increased bloating among trial participants.

“Bloating is one of the leading gastrointestinal complaints in the US and can be exacerbated in some people by a high-fiber diet. Our results suggest that they might be able to reduce that bloating, without compromising on healthy fiber, by lowering their sodium intake,” said Noel Mueller, senior author of the study.


Bloating is estimated to affect up to a third of US adults overall, and more than 90 per cent of those with irritable bowel syndrome, according to the study.

Bloating features a buildup of excess gas in the gut. The production of gas can be attributed to gas-producing gut bacteria breaking down fiber. There is also some evidence that sodium can stimulate bloating.

The study, published in the American Journal of Gastroenterology, is the first to examine sodium as a cause of bloating in the context of low- and high-fiber diets.

The study analysed data from the DASH-Sodium trial, conducted at four clinical centres during 1998-99. It tested the DASH diet, a high-fiber diet which is relatively low in fat and high in fruits, nuts, and vegetables, against a low-fiber control diet.

Each of the two diets was tested at three levels of sodium, and the 412 participants all had high blood pressure at the trial start.

The trial was set up chiefly to determine the effect of dietary sodium and other factors on blood pressure, but included data on participants’ reports of bloating — data that Mueller and his colleagues analysed for the new study.

The team found that prior to the trial, 36.7 per cent of the participants reported bloating, which is more or less in line with national surveys of bloating prevalence.

They found too that the high-fiber DASH diet increased the risk of bloating by about 41 percent, compared to the low-fiber control diet — and men were more susceptible to this effect, compared to women.

But the scientists also determined that sodium was a factor in bloating. When they combined data from the DASH and control diets, and compared the highest level of sodium intake to the lowest, they found that the high-sodium versions of those diets collectively increased the risk of bloating by about 27 per cent compared to the low-sodium versions.

The key implication is that reducing sodium can be an effective way to reduce bloating — and in particular may be able to help people maintain a healthy, high-fiber diet.

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Second-hand smoking dangerous:study

The Kashmir Monitor



A recent study has discovered a link between second-hand smoking and development of chronic kidney disease (CKD).

The study, published in the Clinical Journal of the American Society of Nephrology, found out that exposure to second-hand smoking increases the risk of various diseases and the researchers investigated the link between exposure to second-hand smoking and CKD.

The study included 131,196 never-smokers who participated in the Korean Genome and Epidemiology Study from 2001 to 2014. Participants were classified into 3 groups based on the frequency of second-hand smoke exposure as assessed with survey questionnaires: no-exposure, less than 3 days per week of exposure, and 3 or more days per week of exposure.


Participants with less than three days per week and those with three or more days per week of exposure had 1.48-times and 1.44-times higher odds of having CKD when compared with participants with no second-hand cigarette exposure

“Second-hand smoke exposure at home or in the workplace is still prevalent despite legislative actions prohibiting public smoking.

This exposure was found to be clearly related with CKD, even with less-frequent amounts of second-hand smoke exposure,” said Jung Tak Park, the lead researcher.

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Vitamin C may lower BP, sugar levels in diabetics

The Kashmir Monitor



Taking vitamin C supplements can help diabetics by lowering elevated blood sugar levels throughout the day, a study has found.

The research, published in the journal Diabetes, Obesity and Metabolism, also found that vitamin C lowered blood pressure in people with type 2 diabetes, suggesting benefits for heart health too. According to Glenn Wadley from Deakin University in Australia, the results may help millions currently living with the health condition.

”We found that participants had a significant 36 per cent drop in the blood sugar spike after meals. This also meant that they spent almost three hours less per day living in a state of hyperglycaemia,” Wadley said. “This is extremely positive news as hyperglycaemia is a risk factor for cardiovascular disease in people living with type 2 diabetes,” he said.


“We also found that the proportion of people with hypertension halved after taking the vitamin C capsules, with both their systolic and diastolic blood pressure levels dropping significantly,” Wadley added. The dose of vitamin C used in the study was about 10 times the normal dietary intake and readily available from most health food stores, researchers said.

“Vitamin C’s antioxidant properties can help counteract the high levels of free radicals found in people with diabetes, and it’s encouraging to see this benefits a number of the disease’s common comorbidities, such as high blood pressure,” he said. “While physical activity, good nutrition and current diabetes medications are standard care and very important for managing type 2 diabetes, some people can find it tough to manage their blood glucose levels even with medication,” he added.

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