Looking for a Workout Routine?

July 25, 2017

Looking for a Workout Routine?

A workout routine is something everyone wants. Everyone wants something they can easily follow step by step so they don’t have to go through the guessing game at the gym. A workout routine is not just easier on you but also your body. When your body starts to work in a proper pattern it adapts to it quickly, when your body is in a routinely workout that is properly arranged it assembles itself much faster.

Workout and how you should approach it?

Workout is one of the things everyone in their right mind things about once or twice in a life time. The problem most people don’t take it any further than just the thought is because they don’t have any idea how to start up their workout routine or how to organize themselves. The sense of proper workout is like anything else in life, it comes to you gradually as you progress forward and not all at once. So keep calm and you’ll figure your way out of this confusion.

Increase work out gradually:

This is one of the most important aspect of training. What you need to understand is that building your muscle won’t come in a day, and that’s why doing what you can’t do and then hurting yourself is just silliness.

You should always start small in the gym, whether it be on the treadmill or on the bench. Getting yourself hurt won’t get you anywhere but the hospital, so think smart, and start small. Having said that, don’t forget to keep increasing the intensity of your training every single day. Because doing the same stuff over and over again won’t affect change your body. So the simple instruction is, progress intensely but steadily. Let’s say you are throwing punches at the punching bag at the gym. Gradually increase your reps and throw more punches each day.

Sets and Reps:

Sets is the number of reps you do continuously, without stopping of a single exercise. For example, if you do 12 pull ups continuously without stopping, you just did was 1 set of 12 reps of pull ups.

In your exercise, don’t worry about how much reps or how much sets you should do for each exercise. The combined number of sets for each and every exercise should be somewhere around 20.

Number of Sets and Reps

For every exercise I recommend you do 3-5 Sets in which the total number of reps should be 10-15. It depends on the muscle of your body and the type of exercise that you put your body through. Again all this is just general talk, it’s up to you and how your body responds for each exercise each day, change the number accordingly to that. Your body might easily do 5 sets of push-ups, yet won’t got through 3 sets of Crunches. It’s all about your body, all this is just an estimation of what the body wants and what it will feel is right.

Time between Sets

The time you take between each and every one of your set is very important. You should wait the least amount of time until your body knows that it’s ready to take more, and you can complete the next set with ease and assurance. Your body will adjust to recover from a set quicker as time goes on so don’t worry about taking too long between sets either.

Exercises you should start with:

Keep it easy, simple and doable. Exercise are your prime goals in your workout and you need to know what kind of workout is going to be best fitting for your body. It’s you who gets to decide, and so start with something small but efficient. You need to target specific areas of your body first, like your core, your hips, your bicep and triceps. These are the muscles you should start your exercise with, focus on them until they are what you want them to be. This will be a 5-6 exercise routine which is going to involve your entire body. This is what keeping it simple and easy would mean. The exercises you should start with should include hip raises, deadlifts, and straight leg deadlifts, chin ups, pull ups, bodyweight rowssquats, lunges and others which will help you focus on the muscles you want to build first. An easy way to warm up yourself and do upper body weight training is putting on your boxing gloves and throwing punches.

Weight. How much is too much? :

Muscle building is a compound of tough and persistent training. When I say tough I don’t mean you going into the gym and lifting a 200 pound barbell straight away. Weight lifting should be done to the point where you can still keep your arms up later on. It should be heavy enough to give you a challenge but not so heavy that you hurt yourself. It’s always better to do less for a longer time then to do more for a shorter one, I’m talking strongly for exercise here only.

Exercise should be an important part of your life, and if you need to succeed in getting a better body for yourself you need to get organized and come up with a plan quick. Because the more well thought-out your plan it the better out it will run for you.

Burn Fat or Lose Muscle First?

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July 21, 2017

Burn Fat or Lose Muscle First?

If you are training for a fight or a competition, you want to increase your muscle mass, your body tends to depend on three major nutrients for all kinds of dietary needs. Your body breaks down carbohydrates, muscle and fats for energy and when you are obese and want to gain muscle and lose fat, you would want to burn fat rather than muscle. Here is what happens:

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When fats are burned

Body looks for glucose and glycogen to burn and when they are not available, the body breaks down the fatty compounds like triacylglycerol from the fat tissues and adipose. Fats are a high energy source that gives nine calories per gram and this makes it an excellent fuel resource. So when you are training to be lean, you have to make sure that your fat resources are getting utilized rather than your protein which makes up the muscle.

When muscles are breaking down

Muscle gets breakdown when fat stores are depleted and body turning to muscle to get energy, which means utilizing amino acids for fuel. The body needs amino acids and at the same time, because the body doesn’t store them, muscle breakdown is needed to release them. So if you are eating regularly, your body doesn’t need to breakdown muscle, but when it’s not, you end up losing muscle.

Need muscle gain and fat loss? Here are some of the things you can do to avoid muscle loss and increase fat loss:

Step 1.

Eat fewer calories than usual, so your body gets used to the low amount of fat and instead of storing it, uses it. When the calories are depleted, the body tends to breakdown fats to restore that lost amount. It also makes you leaner. For example, if you burn 18 calories per day, reduce the calorie intake to 16 or 14 and bring down the number of consumed calories from 3600 to 2800 or 3200 in a day. Another way to keep the calories down is to put on your boxing gloves and throw some punches each day. This is a great way to warm and do upper body training.

Cut butter, oil, and salad dressings, when you eat chicken, remove the skin and use egg whites instead of whole egg. Use healthy fats like nuts, avocados etc.

Step 2.

Calorie control is very important, if you reduce the fat-storing hormones, you can see a huge difference in creating a body that depends on fats for energy. Control your carbs so they can moderate the insulin levels. This will give you a good weight loss method.

Example, if you eat a single bowl of pasta for dinner, eat half a bowl. Eat whole grains and you’ll see the difference.

Step 3.

Protein is your friend. Eat proteins so they help your muscle recovery after you’ve gone few rounds on the punching bag or ran a few miles. Fats give you energy because make you fat if they are non-saturated fats and carbs give you a slow burning energy boost. Protein builds muscle and this is why if you want to be lean, you must consume protein. It will enhance your metabolism because thebody takes more calories to process protein.

Eat lean meats like chicken, steaks, turkey, and tuna and use egg whites like said before.

Step 4:

Carbs. Focus on carbs intake. Don’t take carbs before sleeping otherwise they will make you fat rather than lean and don’t take them separately. Carbs need to be digested quickly so your insulin levels are moderate. Eat carbs in low quantity and with protein. For example, eat mashed potatoes and veggies with a steak and very low amount of fats.

Eat vegetables, enjoy meat with carbs like pasta and potatoes, and use green salads and green beans. They will help with digestion of both carbs and protein.

Step 5:

Eat more small meals than 3 or 4 big meals. Higher frequency of food intake and in small quantities will encourage the body to not store every fatty calorie that comes in the body. Your metabolism will gradually increase and speed up, which will help you become leaner, meaner and less fat.

Don’t let your body go into starvation mode. Keep the space between your meals no less than 3 hours. It will help you to avoid overeating. Keep in mind that you still need to focus on your calorie intake.

Eat adequately and see the difference between dietary changes and the way you lose fat and build muscle. You will be able to win the fight against weight gain in no time.

Author :-

Nicola Anderson is a 25 year old sports journalist based in UK. She loves watching MMA and boxing when she is not writing for various websites and blogs on sports, fitness and nutrition. She is a metal head and works out to tracks by OzzyOsbourne, Pantera, AC/DC and Slayer.

Key Questions to Ask Yourself to Ensure Your Weight Loss Success

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July 19, 2017

Key Questions to Ask Yourself to Ensure Your Weight Loss Success

When you decide to create a change for yourself, one of the most important things you must learn is to maintain your boundaries. Do not let anyone step on your boundaries and equally do not tread on your own boundaries either. What does that mean? You have to be assertive. You’ve decided that this goal and way of being is important to you, so you most respect yourself enough and support yourself in creating this change. So if someone offers you something, that if you ate or drank it, it would put you off track, say “No thanks”. When you say “No thanks” then mean it. Even if their response is, “Go on, you know you like these! Go on, one won’t hurt!” This is the process of not letting people tread on your boundaries. You must also uphold your boundaries by not having sneaky cookies from the cookie jar because then that would be you, treading on your own boundaries. If you do not maintain your boundaries, you will not achieve the results that you say you want.

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A great question to ask yourself is; do I really want to lose weight?

You might say, “Well of course I do!” The proof is whether you are taking action towards what you want and supporting yourself in achieving that goal, i.e. maintaining your boundaries. If you choice to stay on the path of eating too much or eating foods that are unhealthy or not exercising, then that will maintain the problems you have associated with being overweight and you will continue to gain weight.

We’re not saying you have to change. Just consider for a moment though, what will the outcome be if you don’t change anything, how will your life be 20 years from now? Will it work well for you, if at the age of 80 years old, you turn around and you announce, “Now I have the time to exercise, to eating healthily and deal with my emotions instead of overeating?”

Another great question to ask yourself is; do you I how to change?

You may be aware of the basic formula for weight loss, i.e. Eat Less and Move More. However if you are unsure of what you should eat less of (and what you should include more of) in your diet, then you must seek professional advice. That is the same for increasing your activity levels; get professional assistance to design a work out plan for you, which will allow you to accomplish your goals.

Next ask yourself; am I prepared to do what it takes to achieve this outcome?

It’s important to know within yourself that you are committed to making this happen. To create a change, it no good hoping, wishing or praying for the result; you are guaranteed to create the results you want when you take action and do something about it. Otherwise it just ends up as a vague, hazy idea.

Then discover and deal with any obstacles by asking yourself, what’s preventing me from achieving this?

By asking that question you can elicit and deal with any barriers to your success.

Another important question is to find out; what do I need to motivate me?

Some people are great at motivating themselves, while others find that making a commitment to a buddy or support group helps them. Alternatively, get a coach, it’s a great way to keep you motivated and ensure you stay on track.

Finally, consider these vital questions that will allow you to think in a new and multi-dimensional way:

What will happen if I do?
What will happen if I don’t?
What won’t happen if I do?
What won’t happen if I don’t?

10 workouts without equipment

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July 17, 2017

10 workouts without equipment

It is completely possible to get a smoking hot body while you save money on the gyms. Why would you want to spend all that money if you can save and get the same results at home?

Home gyms are new IT these days and people are taking advantage of every exercise that can be done at home to stay fit and healthy.

Squats

Squats are cheap and easy. They are a one move exercise which helps build up your core and helps in making your abs ripped and strong. Position yourself with your feet placed in line with your shoulders. Lower yourself in sitting position and keep your back straight. Stand up and repeat.

Boxing

Boxing helps you lose over 600 calories in an hour. It will make you focused, active, strong and most of all, lose weight. So get yourself an easy setup punching bag that you can fix in your attic or garage and start punching your weight away!

Plank

Planks are the most under-rated exercises even after it is cheap and effective. Get into a push-up position and bend your elbows at a 90 degrees angle and support yourself on your elbows. Hold it for as long as you can by forming a straight line of your legs, hips, and shoulders.

Butterfly stretch

Stretching is a great way to start your day and this is a perfect way to make your body flexible for every exercise you’ll begin. Start with sitting tall on the floor and keep the soles of your feet together. Bend your knees and grab your feet with hands and engage your abs. exhale and repeat.

Swimming

Swimming makes you lose over 600 calories in one hour. ONE HOUR. Even if you are super slow, you would lose around 400 calories. So if you have a small swimming pool in your backyard, now is the time to start using it. You can start basic swimming strokes including breaststroke, backstroke and free stroke etc.

Mountain climbers

Imagine you are climbing uphill on all fours. Your body should form a straight line from shoulders to ankles and after that, lift your foot off the floor and slowly raise your knee as close to your chest as possible. Get back to starting position.

Single-leg stretch

It’s kind of Pilates. Lay on your back and keep your legs high. Raise your right leg up completely and reach it with your right hand. Elevate your head and then hold your calf. Inhale and repeat four times at least for each leg.

See More :- Amazing Strength Training Exercises For Leg Day

Balance chop

Stand with your feet wide and hold a dumbbell in your both hands. Then rotate your abdomen and raise the dumbbell over your head. After that, lift your knee as you rotate your abdomen bringing the dumbbell across the body till it is near your hip. Repeat and then switch sides.

Plank row

Get down in a push-up position while your toes are touching the floor and your hands are holding dumbbells. Then make your body shift to a side plank position and then pull the right arm dumbbell up to your chest. Balance it on your right arm. Then put your arm down and lift the left arm to the chest. Repeat for at least 3-4 times.

Half-Boat

This is a very famous yoga pose. Begin with sitting on the floor and your legs spread out in front of you. Rest your arms on the side and then slowly bend your knees. Lift your chest and lift your feet to knee height at the same time. Reach with your hands and grab your knees. Hold for at least 1-2 minutes.

This list covers all exercises which will help you tone your muscles, abdomen, shoulders, arms, legs, hips and even making your back stronger. So scroll through all of them, and make a plan of workouts that you can easily follow them. Make sure that you balance your diet with them, add fruits and vegetables to your diet, drink a lot of water as well. You can have your own gym at your house and stay fit with no cost or equipment.

Pregnancy Tip Protect Your Skin from Sunburn

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July 15, 2017

Pregnancy Tip Protect Your Skin from Sunburn

Summer is getting near, and it is getting hot in here! We know how important it is to protect ourselves from sunburn, but if you are expecting your baby, this is more important than ever! You might be familiar with raging pregnancy hormones which makes your skin more sensitive than before.

Pregnancy tends to change a woman’s immune system. Thus, making your skin susceptible to sunburn, discoloration because of UV rays and increases the risk of developing skin cancer. Although sun exposure won’t directly affect your unborn child, it can somewhat congenital disabilities.

While the sun is our great source of Vitamin D, too much exposure may lead to sunburn and even skin cancer. We don’t want to miss our summer escapades right so here are tips to prevent sunburn and keep that healthy glowing skin while soaking under the sun.

Bring the Sunscreen!

There are two types of sunscreens: chemical sunscreens that can absorb UV rays and physical sunscreens that reflect UV rays. According to skin experts, physical sunscreens are among the best choice as its content called nano-particles pose no risk of skin penetration.

Physical sunscreens have zinc oxide or titanium dioxide as their primary ingredients. It sits on top of the skin instead of being absorbed into it. Another important thing is, SPF only refers to the protection against Ultraviolet B rays and does not provide the same for Ultraviolet A rays.

Knowing these facts, make sure to choose sunscreens with a broad spectrum or offer multi-spectrum protection.

Reapply Sunscreen

Remember that the skin is our first line of defense, so it pays to bring sunscreen with you and apply it at least every three hours and make it a habit of reapplying it regularly. It tends to wear off in the water or when you sweat and does not last all day so apply generously.

Most manufacturers would have lavish advertisements of their products and promise to protect you from the sun’s harmful effects. However, some of these claims are not true according to the Environmental Working Group (EWG), a consumer product watchdog group. Hence, make sure that you only buy the trusted brands.

Choose the Product You’ll Use

Not all sunscreens are created equal so choose the safest product for you and your baby. Steer clear of products with oxybenzone and other chemical sunscreens as these types can penetrate your skin. Studies show that these ingredients can interfere with your child’s growth and development.

Likewise, avoid products with oils as a base. Acne is rampant at this stage, well thanks to pregnancy hormones! Oil-based sunscreens, when applied to the face, can trigger breakouts and can clog your skin. Also, use the one with SPF 30 as it blocks 97% of UVB rays.

Protective Clothing and Accessories

Fortunately, there are clothing brands these days that offer products that have sun protecting features similar to SPF30.

However, not all of us are familiar with these products so we might as well stick to time-tested methods such as wearing sunglasses, wide-brimmed hats or using umbrellas to protect us from the direct heat of the sun.The darker the color of the garment, the higher SPF protection you can get according to the Skin Cancer Foundation.

Avoid the sun if possible, between 10:00 A.M to 4:00 P.M but if you can’t resist going out during these hours, cover up.

More Tips for Mommies

The EPA website has a UV Index that is helpful when planning outdoor activities such as swimming. Better check it before you go for a picnic or a stroll in the park.

Also, reflective surfaces like sand and water (including water in the pool or beach) can increase the chance of developing sunburn so do not stay longer. Even if you are in a shady area, the invisible UV rays can reflect from the ground so make sure to apply sunscreen even when you are indoors.

A hazy or a cloudy day will give you a false peace of mind that you won’t get a sunburn even if stay longer and unprotected. Mommies, remember that UV rays are intense and harmful enough even on cloudy days that it can burn your skin.

Remember also to read the labels for skin care products like lotions and sunscreen. Most of them contain chemicals that can be found in hair products and perfumes such as oxybenzone. It has been linked to cases like disruption of hormones, damage to skin and allergies. Likewise, ingredients such as titanium dioxide and zinc oxide are present in some sunscreen brands.

Summer is indeed an awesome time to go on vacation and bond with family and friends but too much sunbathing will expose you to ultraviolet rays that is extremely harmful for pregnant women due to increase of hormone levels.

Your skin tends to get more sensitive which makes you susceptible to skin cancer and undue stress. Moreover, sunbathing can also drain your body fluid that can result to overheating and dehydration. Overheating could increase a person’s core temperature that can also cause birth defects. Thus, aside of wearing the right sunscreen product, stay hydrated by drinking lots of water.

Follow these precautions to prevent blotchy skin, premature aging, and sunburn while pregnant. You can still enjoy outdoor events and stuff but always bring sun protection with you.

Top 5 Advanced Cure for Fibromyalgia

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July 13, 2017

Top 5 Advanced Cure for Fibromyalgia

Fibromyalgia is a condition which can be extremely painful as well as overwhelmingly uncomfortable. The phrase Fibromyalgia means muscle as well as connecting tissue pain. Also called to as Fibro, it’s an illness causing widespread pain and heightened painful response to a gentle touch. This illness also caused sleep disturbance, fatigue, as well as stiffness of the joints. This has also been known in various cases to cause brain fog, making it so hard for the sufferer to concentrate and focus. Other signs are memory pain. Anyone who has ever experienced with this disorder knows how daily life could become an almost seemingly impossible task when fighting this condition.

Fibromyalgia is a very serious condition that is non-contagious in nature. In United States, statistic shows that approximately 3 percent to 6 percent of the population is affected by this medical condition. People experiencing from this disorder often experience morning headaches, stiffness and numbness in feet or hands.

Symptoms of Fibromyalgia

Chronic muscle pain, muscle spasms, or tightness
Cognitive and memory problems (sometimes called “fibro fog”)
Stiffness upon waking or after staying in one position for too long
Overlapping conditions such as irritable bowel syndrome, restless leg syndrome, migraines, and others
Numbness or tingling in the face, arms, hands, legs, or feet
Temperature sensitivity
Problems with depression and/or anxiety

Fibromyalgia Treatments

When it comes to fibromyalgia treatments, there are drugs, alternative remedies, and lifestyle habits that may help decrease pain and improve sleep.

Pain relievers. Over-the-counter pain relievers such as acetaminophen (Tylenol, others), ibuprofen (Advil, Motrin IB, others) or naproxen sodium (Aleve, others) may be helpful.

Antidepressants. Duloxetine (Cymbalta) and milnacipran (Savella) may help ease the pain and fatigue associated with fibromyalgia.

Numerous studies show that exercise is one of the most important treatments for fibromyalgia. Many people with fibromyalgia are not physically fit

What causes this condition is still a medical mystery. In view of the fact that there are many factors involved, surprisingly this condition could also happen on its own. Without proper treatment and medication method to diagnose its occurrence, fibromyalgia cure is so hard to find. It needs involvement of doctors, general internists as well as healthy care providers to find out possible cures for this kind of illness.

Diverse treatments advised by the medical doctors and the most advanced treatments are the following:

Stretch Therapy: Stretch Therapy i.e. ST is the whole system which incorporates stretching, strengthening, re pattering and relaxing. This kind of condition related to the firmness caused in the muscles as well as fibrous tissues of your body. This could be treated through physiotherapy Physiotherapy is the therapy that is helpful in enhancing the strength and mobility of the muscles by applying various techniques. Intramuscular stimulation or popularly known as IMS is frequently utilized for limb and spinal muscle spasms.
Magnetic Therapy: This type of cure is efficient in the reduction of pain. With the assistance of large electronic magnets as well as mineral magnets fibromyalgia syndrome could be treated easily.

Practitioners claim that subjecting certain parts of the body to magnetostatic fields produced by permanent magnets has beneficial health effects. These physical and biological claims are unproven and no effects on health or healing have been established.

Many well-conducted studies over the past three decades have shown that static magnetic devices offer no more or no less benefit than sham devices devoid of a magnet. These studies suggest that static magnetic therapy devices may not work at all beyond having a placebo effect on those who wear them.

Physical Workout: Physical exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness. It is performed for various reasons, including increasing growth and development, preventing aging, strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance, and also enjoyment. Psycho-physical activities and fitness workouts assist body from dangerous effects of stress. Research shows that Yoga, Tai Chi, Martial arts, aerobics, swimming, dancing and walking also assist a lot in the treatment of fibromyalgia. Frequent and regular physical exercise boosts the immune system and helps prevent “diseases of affluence” such as cardiovascular disease, type 2 diabetes, and obesity.
Fibromyalgia diet: Fibromyalgia, a chronic disease that causes pain and swelling in more than a dozen points all over the body, affects as many as 5 million people. Because doctors are still unsure of the cause of fibromyalgia, treatment can be frustrating (and often a process of trial and error). “Fibromyalgia symptoms are only about 30% amenable to current pharmaceutical strategies on the market. Proper food plan must be made in order to keep the body devoid of any toxins. Juices, fruits as well as fresh vegetables assist to combat early signs of fibromyalgia.

Fibromyalgia-friendly Food

Fruits
Vegetables
Omega-3s
Protein – Go Nuts
Water – Don’t Forget to Hydrate

Physical treatment: Chiropractic care is one of the best and beneficial treatments which have a good and positive effect on the sick body as well as assist in better blood and flow of energy throughout the body.

Any of the above cures could work best once it followed properly and sincerely. As stated above, since there’s no definite medical cure which could successfully cure this medical condition, it is very much essential to take suggestion and advice of medical professionals and doctors.

Author Bio

Leticia B. Fowler uses a wide range of different chiropractic, physical retraining, myofascial, and neurological techniques to achieve our results. Our goal is not simply to focus on a single, or a limited amount of, areas of your body.

Your Daily Skin Care Routine At Home

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July 12, 2017

Your Daily Skin Care Routine At Home

Let’s face it: many people tend to neglect their skin because of various reasons. Some may say they don’t have time, while others may think skin care is just luxury and not a need. Regardless of the excuse, the skin is one of the most overlooked parts of the body as it is the body’s first line of defense, exposed to all kinds of dirt and bacteria.

While many people think that taking care of the skin involves going to skin care clinics, or undergoing expensive treatments. Some may even think that the skin is all for aesthetic, that is just symbolizes beauty and youth. What they don’t realized is they can take care of their skin even at home. With just the right knowledge on what to use and how to do it, one can say thank you to their skin, and apologize for all the neglect it has experienced.

This info-graphic explains how each and every person’s skin care routine at home is very different, how to determine which products to use, when to use it, and how they can look after their skin better. It also sheds some light on which factors affect and damage the skin most, specifically the sun and its harmful rays, dirt and pollution, and stress.

4 Great Upper Body Workout Routine for Men

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July 10, 2017

4 Great Upper Body Workout Routine for Men

Upper body workout routines are important for guys if you want to get the perfect abs. Muscle density is a desire that most men have, but you can only achieve this when you provide the right stimulus. Sculpting a ripped six-pack is not easy. You need to particularly work out, targeting the abs. Most guys assume that you only need ab-wheel rollouts or plank holds to make this work, but you might need to put in more effort. You might even need to include some multivitamins in your regime for effective bodybuilding, include things like the perfect wrestling shoes to achieve the perfect results.

Upper body workouts are currently the in thing for a lot of guys. Everyone wants to have that perfect 6 pack that would make girls drool whenever they take their shirts off. There are those guys, then there are also the guys who just want to keep fit and stay in good shape. Whichever of these categories best describes your idea of working out, you need the right equipment to help you maximize the gains you make through these routines.

The following are some of the best workout routines that will help you get that thick upper body you desire:

Kettlebell Renegade Row

The kettlebell renegade row targets more than just your upper body; it is also one of the best exercises for muscle building cardio. It helps you burn calories fast, and makes your core stronger.

How to do it

Have two kettlebells shoulder length apart
Set up in a push-up stance, keeping your feet wide, and your hands compact on the handles
Initiate a push-up
At the top of each push-up, row one of the kettlebells, setting it down.
Do the same for the other side, counting this as a single rep

Bottoms UpKettlebell Press

This routine requires you to be keen so you can get it right. You must hold the kettlebell by the handles in an inverted position. Make sure you have the weighted section above your hands. For this routine, stability and coordination are mandatory.

How to do it

Starting with the hand by your shoulder, hold the weighted part of the kettlebell up above your hand
Squeeze your glutes, and the handle very hard, then lift the weight above your head
As you lift it up, push yourself into the ground, instead of pushing the kettlebell up

Landmine Press (Half-Kneeling)

This is an ideal routine especially if you are having issues with your shoulder since you do not necessarily need a direct overhead press. The barbell is set in a landmine, with the bar acting as the lever, hence moving in an arc.

Since you will be down on one knee, your core activity increases because this routine makes you unstable, so you will be strengthening your core in an attempt to provide stability for your body. Assuming you do not own a landmine, affix one end of the barbell into a corner and you will be good to go.

How to do it

Go down on one knee.
Hold one end of the barbell with the side whose knee is one the ground
While keeping the rest of the body as tight as you can, squeeze the trailing glute and push overhead

Single Leg Single Arm Cable Row

This is considered one of the easiest routines to strengthen your core. You will have to stand on one leg, which also acts as the support base for the rest of your body. It strengthens your core because you need the core to firm up and keep the body stable, thereby transferring force from the single standing leg to the upper body.

How to do it

Have a cable handle set to the height of your chest.
Hold the cable handle and lift your leg on the side holding the cable handle (If your left arm is pulling, your right leg should be down)
Squeeze the shoulder blades

NOTE: While performing this routine, try so hard not to twist or bend forward

Things like the right attire, wrestling shoes and so forth, should be a part of your arsenal if you really want to succeed with this. You also should look into other stuff like shadow boxing, or add a speed bag into your routine. It will not be long before you start seeing the results you have been yearning for. Besides, when you do this, you are not just working out the upper body, but you are actually getting impressive gains for the rest of your body.

Essentially, you need around 25 reps for the total number of routine exercise reps for effective strength and muscle building. These reps will help you get the most out of your routine, and if you are using the right wrestling shoes for bodybuilding and incorporating techniques like speed bag training, the gains will certainly add up over time.

Ultimate Relaxation during Advanced Body Massage

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July 7, 2017

Ultimate Relaxation during Advanced Body Massage

An advanced body massage is utilized by people to enhance their well-being and to obtain the ultimate relaxation they ever need. This is considers addressing some of the specified complaints in their body like the pain and limited motion range. But, how does advanced body massage exactly work? Advanced body massage mainly helps us to recover our old injuries and prevents our body from various kind of pain like knee pain, neck pain, shoulder pain, stiffness in the body.

One the best way to get relax during a massage for sleep is to focus on in and out your breathing, this will increase our metabolism, immune system and always maintain our blood pressure. In this body massage, it further causes changes in your body through ultimate relaxation response whereas it highlights the involuntary and predicable responses of your nervous system. This is also in response to the massage touches and techniques given to you.

How Does Advanced Body Massage Work in Giving Your Body the Ultimate Relaxation It Needs?

In advanced body massage, a safe and caring touch is already an invitation for your body to enjoy an ultimate relaxing experience. These two things including the relief of pain generally produce the best and most effective relaxation response.

The relaxation response brought by an advanced body massage is simply a conditioning technique whereas your breathing and heart rate are slow. And then, the blood pressure goes low and the stress hormone production decreases. Most importantly, in the advanced body massage, your entire muscles are at the ultimate relaxing condition.

A relaxation response during advanced body massage also increases the availability of serotonin level. Rest your mind and body while doing relaxation massage. With the free and relax mind the massage therapy helps a lot to relive the pain and stress immediately from the body and you feel more relax than before. This is simply considered to be an essential part of the body that affects your thoughts and emotions. While this information is known to be very promising, more studies these days are conducted just to confirm the relationship between the serotonin level of your brain and the advanced body massage. Massage of the body is must in every one year which makes your body fit and healthy and also helps to boost your confidence level and personality.

Hypertension is one the main cause now a day’s which can be seen in every person living on this earth, Moreover, there is not a single person who don’t want his/her body and mind to get relax with the latest therapies of health massage. An ultimate relaxation response also decreases physical and emotional effects brought by stress. This also reduces some risks often associated with stress such as anxiety, hypertension, persistent fatigue, cardiac arrhythmias, sexual dysfunction, psychological issues, and digestive disorders and a lot more.

This is the reason why if you really want to get the ultimate relaxation, you should not miss out the opportunity of going through the advanced body massage. With the relaxation response that it offers, rest assured that no matter how stressed you are and how painful your body is, you will be given with an opportunity to relax. The advanced body massage therapy not only helpful in relieving the stress and fatigue from our body, but it is also helpful for chronically tense and contracted areas of the body like stiff neck, lower back, shoulders. The whole get relaxed after taking this therapy.

Professional People That Renders Advanced Body Massage

As far as advanced body massage is concerned, you can always get that ultimate relaxation if the massage services are offered by skilled and professional practitioners. This is the reason why you need to consider only the most professional ones to ensure high quality relaxation. The deep tissue massage is also comes under advanced body massage technique. This Massage therapy is used to restore regular movements which can be done with deep pressure on the body. They also need to be skilled and knowledgeable to determine some of the most advanced massage body methods and techniques suited to your body condition. Thus, be very careful before allowing someone to do the massage services for you.

If you’re in dire need of the most effective and safest advanced body massage services that could give you ultimate relaxation, then don’t hesitate to get in touch with. They have the best and most advanced body massage that you would love the most. Their advanced massage body services are brought by professional and skilled practitioners. Hence, there’s nothing to worry about.

Author Bio

Having 10 years of experience, Zora J. Edwards has unparalleled experience and training, therapeutic body work help dramatically relieve pain in as little as one session. Well known for the content he delivers.

5 Tips: You Should Know About Neck Pain Relief

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July 6, 2017

5 Tips: You Should Know About Neck Pain Relief [Upper Cervical Care]

Neck pain has turn out to be a common issue today, as you spend lots of hours working front of your PC for work. When you focus on work, your head is dragged forward automatically. Neck is a sensitive part that is not intended for prolonged postures, so it stiffens as well as tires out, causing pain. Neck torment can likewise be a flag of a genuine basic restorative issue, for example, meningitis, or malignancy. Pain might also happen from sprains, injuries as well as strains. Even when you sleep in a painful position or turn fast, you might get pain. When the neck is severe and chronic, it might be a sign of some other health condition like disc degeneration, herniated cervical disc, and so on. No matter what the cause is, you can get relied from pain through following these five tips:

Keep the Right Posture while Sleeping, Walking and Sitting

Right posture helps you to get rid of health problems.Strain happens once you sleep on your pillow that doesn’t provide enough support to your neck. Wearing high heels could cause neck pain, because it modifies body alignment. Putting off high heels is one of the most superb ways to get neck relief. Hold your shoulders back and attempt to unwind. Sleeping with twisted neck or watching TV with your neck in an improper posture, sitting hunchback while working and working for longer hours without a break cause pain. Sit with your knees marginally lower than your hips. Keep your feet level on the floor While working in front of your PC, you have to keep your head balanced straight over your spine or use a small pillow to support you back.

Read here tips :- 5 Best Weight Loss Diet Plans of 2017!

Things to Avoid

Serious neck pain might make it hard for you to perform your daily tasks. Putting off sloughing could assist you get ease from neck pain. It’s advisable to keep away sifting in a comfy chair which is too soft and provides little support to back. Its worth to utilize ergonomically made chair for work. Once you spend time on the phone, you have to avoid leaning head on side. Use headset to keep heap in balanced position.

Exercises

A number of exercises could assist you get relief from neck pain fast. Poor stance thus puts more weight on the cervical spine’s aspect joints and intervertebral plates and in addition the muscles and tendons. Head lifts, neck isometric workouts, neck range of motion exercises as well as stretching could assist ease the pain. You can get the assistance of an experienced therapist to know how to do these, to get relief from pain permanently.

Things to Work out while working

It is essential to get up and change your posture every 1 or 2 hours, while working. You can alter the monitor of your computer, in order that you can sit in a right position. A run of the mill neck practice program will comprise of a blend of extending and reinforcing works out, high-impact molding, and perhaps trigger point works out. You can get ease from neck pressures, when you know to type without looking at the keyboard. Adaptability and extending activities can grow or safeguard the scope of movement and versatility in influenced cervical (neck) joints, and in this way diminish the firmness that goes with torment. When in doubt, neck extending is best done each day, and some extends should be possible a few times each day.

Treat Injury as soon as possible

When your neck pain is caused by an accident or injury, you have to get cured as soon as possible in order to put off making it severe or chronic. Chiropractic can assist you get relief from irritation. Contingent upon the wellspring of agony, drugs like muscle relaxers and even antidepressants may be useful. Torment likewise might be treated with a nearby utilization of clammy warmth or ice. This device assist enhance blood supply to ligaments, nerve muscle and offer relaxation through easing pressure as well as stiffness to the neck area.

It’s so easy to get neck relief when you follow these essential tips. Leaving neck pain uncured might cause complications in near future, so you have to take steps to ease your neck pain fast.

Author Bio

Aria Jordan began his schooling at Florida College in Temple Terrace, FL, where he obtained his undergraduate prerequisites for his Chiropractic education. He then completed his B.S. in Biology and his Doctorate of Chiropractic at Life University in Marietta, GA in 2002. Quality and Credibility are the Key factors of his performance.

5 Best Weight Loss Diet Plans of 2017!

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July 5, 2017

5 Best Weight Loss Diet Plans of 2017!

Are you looking for the diet plans that actually work? Have you heard about 5:2 or Atkins diet plans? You will glad to know that there are some diet plans that actually work in weight loss. You might be trying some very hard weight loss methods and searching for fastest and easiest weight loss plans. Knowing these methods will help you to achieve your fitness goals within few days. If your weight is 30% more than your actual weight, and you have tried all methods, it is high time that you should change your diet plans and opt those plans that actually work.

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Let’s have a look on the best and effective diet plans of 2017. See what sounds interesting and easy to you.

Atkins diet

This weight loss program is a high-protein, and low-carb weight loss programme. As we all know, the low-carb diet plans are always designed to achieve fast weight loss targets. This plan takes at least two weeks and basically depends on your fitness goals, how much weight you want to loss. Another most important aspect of this diet plan is you have to be on high protein diet which means you can take foods high in protein. For example, meat, eggs, seafood etc.

During the first phase, you are on protein, fat and low-carb diet which includes meat, eggs, sea food, butter, cheese, some vegetables and oils.

After the first phase, you need to focus on regular exercise because during this phase, the weight loss is likely to be more gradual. You need to focus on more fruits, vegetables and carbs along with workout to maintain the healthy weight. During first phase, you will lose up to 15lb within 2 weeks and reducing to 2-3lb during phase two.

During this diet plan, you will be focusing on cutting processed carbs and alcohol from your diet. This diet plan is for those individuals who want to lose weight rapidly. This diet is highly beneficial for normal individuals as well as steroids users. So, even if you thinking to buy injectable steroid cycles for sale or at discounted rates, go for it. This diet is for everyone.

Paleo diet

Paleo diet mainly consists of non-vegetarian foods like meat and seafood, and vegetarian foods such as nuts, fruits, seeds, herbs, vegetables, eggs and spices. Idea of the diet is based on the old eating habits during the Paleolithic period and its hunter- gatherer ancestors, around 10,000 years ago, before the invent of agricultural period. Paleo diet does not include the cereal grains having dairy, salt, wheat, refined sugar, potatoes and anything in processed form. But there is no typical Paleo diet, and it is generally include high-protein diet, low-carb with some variations in consumption of meat and carbohydrates.

By following this diet, the consumption of calories gets lower down which results into reduce in weight. Also, this diet is quite simple and it does not include counting of calories. Some of these diet plans is based on 80/20 rule, resulting into getting at least 90% benefits of Paleo diet if you need to adhere 80% of the time.

5:2 diet

It is basically an old type of diet plan. This diet resides on one principal, Intermittent Fasting (IF). In this diet plan, you will eat normally for around five days in a week and do not eat at other remaining two days. This diet is quite easy to follow as achieving the goals of 2 days are preferably easy than seven days of strict dieting. Two days of strict dieting is more effective and leads to better reduction in weight, chronic diseases and insulin resistance. Therefore, most of the people tend to follow this diet.

Weight watchers diet plan

This diet is totally based on various smart points system that help you to know the value of your foods and drinks by telling you the content of the protein, carb fat or fibre in your diet.In this diet, you can have unlimited amount of fresh fruits and vegetable in your diet which mean there no particular fixed ratio. In this diet plan, you will be provided with a weekly smart point’s safety net which is useful for the situations where you go over the allowance, and a workout plan.

This diet includes weekly meetings and highly secret weight-ins. They offer support and motivate you to go for long time results. This diet plan is specially made for helping people that want to lose up to 2lb a week.

Slimfast diet

This diet is basically a low calories diet replacement plan especially for the individuals that are with body mass index of 25 and over.This diet includes the usage of slim-fast range of products. A person who is following this diet can have three snacks per day.

These snacks may include chocolates, two mean replacement bars or shakes and one proper meal and all are given on the website of Slim- fast. This is totally up to you how long you want to stay on this diet, depending on your fitness goals. Once achieved, you are allowed to have one meal replacement shake a day, approximately two low-fat snacks and two normal meals.

The bottom line is…

These diet plans are studied to be extremely benefits in 2017, offering fastest results in weight loss. You can choose the best diet which suits your fitness goals.

Exercise: What are Its Major Benefits in Maintaining Good Health?

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July 5, 2017

Exercise: What are Its Major Benefits in Maintaining Good Health?

Most people know that exercise can help you maintain your good health and keep you fit and trim.

Any type of exercise has been clinically proven to be beneficial to a person’s health and well-being. There are various types of exercises, such as aerobics, sports, and other strenuous physical activities. You can select any of these based on your preferences.

It doesn’t matter what type of exercise you engage in, as long as you’re not sedentary, it would be good for you.

Now, let’s answer the question: “Exercise: What are its Major Benefits in Maintaining Good Health?”

Exercise accords you the following top 10 health benefits:

Helps in building strong bones and muscles.

When you exercise, your bones become stronger and denser because the constant movement develops the bone’s epiphysis and enhances bone absorption of calcium. The constant pressure and exertion will allow the muscles to condense and strengthen.

The muscles become firm and strong too because the muscle fibers are stretched and relaxed frequently. When muscles are not used they tend to atrophy and be reduced in size.

Improves blood circulation

Exercise improves blood circulation. Due to the increased pumping of the heart, the blood circulation improves.

This is due to the fact that fat plaques found in the walls of the blood vessels are dislodged and eliminated from the body.

Blood then can now freely and smoothly flow to the different parts of the body. Blood is no longer blocked by these fat deposits.

Promotes kidney function

The function of the kidneys is to excrete toxic waste products of metabolism from the body. With exercise, the flow of blood increases and toxic waste products are excreted more rapidly and more efficiently.

Foreign objects are acted upon by white blood cells and are excreted from the body through the kidneys or the gastrointestinal tract.

Enhances respiration

Likewise, respiration is enhanced because the lungs have to function faster to respond to the increased pumping of the heart. The lungs have to increase oxygen intake and carbon dioxide exhalation.

When this happens, there will be sufficient oxygen entering the cells, tissues and organs of the body. This will then boost the physiological and metabolic functions of the various organs.

Cleanses skin

Due to the reliable elimination of waste products of metabolism, the skin will be clean and smooth – without blemishes.

When you sweat during exercise, the impurities in your skin are also flashed out, allowing the pores of your skin to ‘breathe’ and be free from dirt and dead skin.

Reduces high blood pressure

Constant exercise has also the ability to reduce the blood pressure of hypertensive individuals. If you exercise regularly you can maintain your normal blood pressure and stay healthy.

These exercises should be aerobic exercises though, because other forms of strenuous exercises can further aggravate the condition of a hypertensive person.

Boosts mental capacity

Exercise has been proven to clear the mind and boost a person’s mental capacity. This is because the smooth flow of oxygen into the brain is unimpeded. The brain cells (neurons) grow with exercise. The neurons cannot function efficiently without oxygen too.

That’s why when the brain has no oxygen even for a few minutes, brain damage occurs. Hence, it’s important that you do some exercises, so that there will be a rapid transport of oxygen to the brain cells allowing them to function well.

Improves cardiac function

During exercise, the heart has to pump more blood into the muscles because the muscles need oxygen to produce energy. When the heart is exercised regularly, it becomes stronger and healthier.

The pumping of the heart serves as an exercise to your cardiac muscles, as well. The heart has a unique kind of muscles that are unlike your skeletal muscles.

The cardiac muscle can pump blood involuntarily; however, the cells and tissues require oxygen, vital proteins and nutrients to be able to do this. With exercise, these nutrients reach the heart promptly and improve its function.

Helps maintain clear eyesight

Just like any other part of the body, the eyes need oxygen and nutrients to function well. So, when ample oxygen is continuously transported to the eyes, the eyes will function reliably.

Exercise allows oxygen and essential nutrients to enter the small capillaries in your eyes, so they could be nourished properly.

Coupled with proper carotene and vitamin A diet, your eyes will stay healthy until you grow old.

Promotes liver function

The liver is the major metabolic organ responsible in the breakdown and metabolism of the primary foodstuffs that enter the body. These are: carbohydrates, proteins and fats.

When you exercise, this function is promoted because the hepatic cells can perform their functions properly. Metabolism becomes faster, decreasing the risk of having the foodstuff stored in the adipose tissues as harmful fats or triglyceride.

Also, the liver can detoxify and convert harmful substances to less harmful ones more quickly because the biochemical processes are appropriately completed.

However, aside from exercise you should also live a healthy life free from drugs and harmful substances, such as alcohol, caffeine and nicotine. Have enough sleep and sunshine.

In addition, you must drink plenty of water and eat a balanced diet.

Conclusion

The benefits of exercise are tremendous, and you should realize this. If you want a healthy body, you need to stretch those muscles and bones. Exercise need not be complex.

Walking to work and back can be a simple exercise that you can conveniently engage in. Walking to eat lunch or snacks can also be one alternative. Don’t stay seated at your desk for long periods of time. What’s important is to move around and be active.

7 Reasons Why Yoga Can Reverse Chronic Stress

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July 4, 2017

7 Reasons Why Yoga Can Reverse Chronic Stress

Whether you are dealing with chronic stress or struggling from anxiety, yoga can be used as a powerful activity to calm you down, as multiple studies have already proven.

One study stated that twelve sessions of Iyengar yoga alone can already reverse mood swings and anxiety. Another study found that ten sessions of hatha yoga can improve a person’s quality of life. It is also strongly suggested that the benefits are more pronounced when you continually practice yoga.

There are multiple factors that seem to contribute to yoga’s effectiveness in reversing stress and anxiety. Below are some of the important factors that can convince you to start incorporating this practice to your life.

Eases Tension And Promotes Relaxation

In times of stress, your body tends to tighten up and start to hold the tension in your neck, shoulders, back and elsewhere. These muscular tensions can perpetuate uneasiness and feed your mind with negative thoughts.

The relaxation benefits you get from yoga alleviates some of your body’s physical tension. This helps release the restlessness and anxiety you hold.

Regulates Breathing

Even though the act of breathing is completely automatic, certain disruptions in your nervous system can still directly affect your breathing patterns. When you feel stressed and anxious, you will tend to take shallow and rapid breaths. Sometimes, you also unconsciously hold your breath.

Yoga teaches you how to continuously breathe with awareness while holding challenging poses. With continued practice, you can master slow and deep breathing exercises to help soothe your nervous system even if your mind is cluttered with worries and stress.

Improves Physical Fitness

Yoga is also a form of physical exercise. And improving you physical condition has long been established as the best prevention for many diseases. This means staying active is vital in reducing stress and maintaining mental fitness.

Studies show that exercises reduces fatigue, improves concentration and enhances cognitive functions. Overall, an exercise such as yoga can especially be helpful when stress has depleted your energy or disrupted your ability to concentrate.

Teaches Body Awareness

In addition to the direct effect of yoga for reducing stress, it also teaches you to be aware of your body. As you move further along with your yoga skills, you will get to know every muscle in your body and learn how to release tension by stretching and holding certain poses.

Breaks Worry Cycles

Every person has experienced chronic worries and getting mentally stuck before. As you step on the yoga mat, you get the opportunity to take a breather from mental stress and practice letting go of your problems. This helps break the worry cycles that all stressed people go through.

Demonstrates Self Compassion

Stress influences you to stop all your good habits such as getting enough sleep, eating a healthy diet and taking regular exercises. When you take the time to do something such as yoga, you treat your body as an important asset worth taking care of. After all, it is nice to take care of yourself and give more value to your physical and mental health.

Fosters Self-Acceptance

Stress usually comes from the inability to accomplish certain objectives. As challenging as it is, yoga teaches you how to accept your limits and abilities. As it fosters self acceptance, it allows you to make room for personal growth.

Some people assume that the benefits of yoga is not for them. On top of the stress and anxiety that you are dealing with, it is perfectly normal to feel uneasy trying something new. Each person is different, but the lessons you learn from the constant practice of yoga may positively affect you when you are least expecting it, so it is worth giving a try.

6 Easy Workouts to Prevent Hunched Shoulders

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June 30, 2017

6 Easy Workouts to Prevent Hunched Shoulders

Did you know that slouching on your office chair working on your computer, driving, spending hours on your phone reading your Twitter and Instagram feeds will leave you with hunched shoulders? These activities and many others may seem to be helpful as you increase your working hours and entertaining but they will end up rounding forward your shoulders and tightening the shoulder muscles that leave you with a hunch. However, this should not worry you anymore. The following easy exercises will easily get you a straight shoulder like before. This is according to Meg Plot sky, a group exercise and corporate recreation coordinator in Las Collinas at the Well $ Being Spa at the Four Seasons Resort $ Club Dallas.

The good thing is that you can access these exercises wherever you are any time of the day. These exercises are shared by other chiropractors and personal trainers across the world and proven to effectively help in un-hunching your shoulders in a matter of minutes.

Goalpost stretch

This is a type of stretch that will help in opening the inward collapsed chest muscles to get them in their natural position.

How To Do : You simply need to grab a yoga strap or belt above your shoulders with the palms facing downwards. Open your arms wider than the shoulder distance as you lift the strap up above your head and forward constantly controlling your breath as you inhale and exhale forming a goal post shape with your arms. Do this a couple of times and in a matter of minutes you will feel your shoulders relaxed.

Back bound hand stretch

This is a simple exercise you should perform every time you rise from your chair after spending several hours there. Having a habit of sitting on your chair for too long becomes a habit and you can’t help having a hunched shoulder. With this exercise, you can easily counter the habit, says Plotsky. If any of these exercises cause some pain to the spinal joints, it is important that you consider some supplements that will nourish your body with vitamins for joint pain. Such supplements as Glucosamine, Omega-3, green tea and chondroitin will help in keeping the cartilage joints healthy due to their anti-inflammatory properties.

How To Do : It is very simple to do the exercise; while on a comfortable seated or standing position, hold both your hands at back and slide your shoulder plates down towards your spine with both arms touching the other’s elbow or wrist. Lift the chest and press the shoulders downwards as you take deep breaths. Do this a couple of times and you will easily prevent developing a hunch.

Shoulder blade squeeze

This is a simple exercise that will strengthen your shoulder blade muscles thus preventing the hunch. According to Jesse Lewis, a physical therapist in Bethesda, Maryland, this exercise will give you a good posture.

How To Do : Bring your shoulder blades together and squeeze as you hold your breath. Repeat a couple of times and you will get rid of the fatigue that may cause hunching of the shoulders.

Supine T

This is especially recommended every morning and before you get to bed. It is a simple exercise that will help open the chest and loosen the tight muscles which cause the shoulders to hunch forward.

How To Do : Lie down flat and bend your knees while the feet stay flat on the ground. Open your arms out wide forming a T shape with the body. You can do this better by placing a rolled towel under the spine with both the head and hips resting on the roller. Do this for only a couple of minutes and you are good to go.

Resistance rowing

Strengthening the upper back muscles is the real solution to hunched shoulders because reinforcing the muscles will result to properly aligned shoulders. This is according to Jil Franklin, a certified Yoga and aerial instructor in Los Angeles.

How To Do : Get a resistance band and attach it to a steady object like a door knob or piece of furniture at waist height. On an upright position with hips apart, try to pull the band as you bend your elbows backwards squeezing the shoulder blades and then returning to a normal position. For more resistance step further back so that the band will resist your pull force and repeat it a couple of times every day.

Wall angels

According to Eric Saxton, a chiropractor in Sterling, Virginia, this exercise controls the brain on where the shoulder range motion should be as it also helps in strengthening the shoulder muscles.

How To Do : Stand straight against the wall with wide open arms. Bend the elbows as you rotate the arms so that the hands are touching the wall above the elbows. Gently move the arms up above your head while staying focused that the elbows and hands touch the wall. Repeat this as you move the arms up and down until you feel relaxed.

Nobody ever wishes to have hunched shoulders because they portray a totally different picture of you. Using these simple exercises and many more others that you can do it on your own without going to the gym you can easily correct your body posture and have the amazing look you always want.

Related video: 10 Best Shoulder Exercises You Really Need To Know

Additional Warm Up Stretches And Toning Posture Workouts

You may also combine these exercises with stretches and toning posture workouts that you know to have better and faster results.

Warm up stretches like shoulder rolls, head turns, head rolls, big arm circles, head nods, small arm circles and toning posture workouts like tripod rows, bird dog, up and over press, bent over ventral raise and modified back bow will be quite helpful in un-hunching your shoulders. The good thing is that all the exercises discussed here are simple and easy to perform on your own anywhere and anytime you want.

References: http://www.prevention.com/fitness/7-exercises-that-instantly-un-hunch-your-shoulders

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