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These Exercises Will Grow Your Chest

The Kashmir Monitor

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The chest, also known as pectoralis or pecs, is one of the most trained body part at the gym and this is for two reasons. The first reason is the development of strength. Most people associate a bigger chest to a stronger body and that a larger chest can help them lift heavier objects. Another reason is aesthetics. A muscular and well-defined chest looks better and masculine, when compared to the opposite. In line with growing the chest, the following are some exercises a person can do.
Barbell Bench Press
The barbell bench press is the most traditional and popular exercise when it comes to chest development. In a statement, fitness enthusiast James Grage told Body Building that the exercise was the ultimate muscle builder, adding that a load heavy enough would really test one’s mettle.
As per the publication, the person lies back on a flat bench and uses a medium width grip on the bar. Medium width means 90-degree angle in the middle of the motion between the upper arms and the forearms. For the starting position, the person lifts the bar from the rack and then holds it straight over him with his elbows locked. Then, he inhales and gradually lowers the bar until it touches the middle chest. Next, the person pushes the bar to the starting position as he exhales; the bar is pushed using the chest muscles, squeezing the chest with locked arms. The person holds the contracted position and then gradually lowers the bar. As a good practice, the weight is lowered for about twice as long as raising it.
Flat Dumbbell Fly
Another exercise that promotes chest development is the dumbbell fly, which can be done on an inclined, flat, or decline bench. As per Body Building, the exercise recruits more muscle fibers than other pressing exercise, since the usage of dumbbells facilitates a greater range of motion. Thus, this exercise is also beneficial to lifters who are just starting to learn it.
To perform the exercise, the person grasps two dumbbells and lies supine on the bench, as per Ex Rx. Then, he lifts the dumbbells with his arms slightly bent. Next, he points out his elbows to the sides through internal shoulder rotation. Once done, the person lowers the dumbbells to the sides until a stretch is felt in the chest muscles; the elbows’ slight bent position is maintained. Next, he lifts the dumbbells up, with a wide hugging motion, to bring them nearly together. Then, the person repeats the movement for the planned number of repetitions. A good practice is to maintain shoulders’ internal rotation for the elbows to point downward at bottom position and then outward at top position. Also, the elbows should be mildly bent at a fixed angle throughout the movement.
Chest Dips
Chest dips develop the chest, particularly the lower part. According to Body Building, the exercise is usually underrated and forgotten; however, doing it properly results to effective chest isolation.
Dips engage both the chest and the triceps, depending on the person’s position. To engage the chest, the person leans forward. To perform the exercise, the person holds his body at arms length, with the arms locked, above the dip bars. Then, he inhales as he lowers himself with his torso leaning forward at around 30 degrees. The elbows are slightly flared out until a mild stretch is felt in the chest. Next, the person brings his body to the initial position with his chest muscles while exhaling. The best practice is to squeeze the chest muscles at the peak of the movement.
Overall, the chest is one of the highly trained muscle groups in the body and growing it makes a person stronger and look better. Along with the aforementioned exercises, total chest development is achieved with proper nutrition and adequate rest.


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Health

Higher salt intake can cause gastrointestinal bloating, says study

The Kashmir Monitor

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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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Health

Second-hand smoking dangerous:study

The Kashmir Monitor

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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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Health

Vitamin C may lower BP, sugar levels in diabetics

The Kashmir Monitor

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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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