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.
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.