Biceps workout at home

 

The 5 Best Biceps workout At Home 

A biceps workout at home should be comprised of both isolation and compound movements to effectively build muscle mass, increase strength and improve your overall physique while preventing potential injuries. However, it can be difficult to find time to go to the gym every day when you’re working full-time and taking care of your family, and that’s when having access to equipment at home comes in handy.

Wrist Curls

This exercise strengthens your biceps and forearms. To do them, stand up straight with your back pressed against a wall. Place your hands palm down on a table in front of you, shoulder-width apart. Without moving your elbows, curl one hand as high as you can toward your shoulder and lower it back to starting position. Repeat 10 times for each arm, alternatinalternatingg sides each time. Then turn around and repeat facing away from the wall. Triceps Extensions: Stand up straight with your back pressed against a wall. Grab an elastic band or rubber tubing that’s about 3 feet long, and hold onto both ends of it so that they’re stretched out in front of you. Bend forward at the waist until your upper body is almost parallel to floor.

Standing Barbell Curls

Holding a barbell with both hands, arms extended in front of you, perform bicep curls by curling your arms up to your chest. Ensure to keep your upper arms stationary and slowly lower them down again. Repeat for five sets of 10-12 repetitions each. Seated Dumbbell Curls: Seated on a bench or chair, curl dumbbells toward your

shoulders. Be sure not to use too heavy of weights; it’s important that you feel comfortable throughout all reps! Repeat for three sets of 12 repetitions each. Preacher Curls: Set an adjustable preacher bench at approximately 45 degrees.

Lying EZ Bar Cable Curls

Lie face down on a workout bench and rest your forearms on it. Grasp an EZ bar with an overhand grip, palms facing in, and raise it to shoulder height, arms extended. Keeping your upper arms still and allowing only your wrists to move (not letting them rotate or roll outward), curl the weight toward your shoulders. Pause, then slowly lower to starting position. That’s 1 rep. Perform 3 sets of 10 reps.

Seated Dumbbell Hammer Curls

 

These are one of my favorite exercises for hitting biceps, and I see a lot of guys doing them incorrectly. But if you do them right, they’re a great exercise to help you build bigger biceps. Sit down on an incline bench with your feet flat on the floor. Hold a dumbbell in each hand and let your arms hang straight down. Curl both weights up as far as you can until your elbows lock out. Pause briefly, then lower back to starting position. That’s one rep.

drag cruls

5 Cruls: No, these aren’t some villainous kind of torture device. The crucrul is a barbell training movement that combines two exercises—the curl and shrug—into one. It works your upper back, arms, shoulders and traps in a single move. If you can’t get to a gym or if you just want to vary your workout routine at home without changing equipment, give this shoulder

 

Avoid These Mistakes While Performing Biceps Exercises at Home

The lower chest exercises to build chest

working on the lower chest would be considered detail work purely for aesthetic purposes. When you work on the lower chest exercises to build your chest you have to be consistent with the exercise because most of the time people take gaps in the workout so you have to do daily lower chest exercises and get results.

Important things when doing lower chest exercises

• Always be positive when doing exercises
• Get consistency because it takes times
• Never takes any type of medicine or supplement always build your chest in a natural way
• Do always exercise and eat natural fruit 

The best lower chest exercise to build the chest the natural way

 close pushups

• Support yourself in a planking position face down on the ground hand close together under your body, palms pushing, and the against the floor and elbows pointing up, your feet should be touching.
• Pushup off the ground until your arms are almost at full extension, keep your body rigid as you do this
• Bend your elbows slowly and lower your body an inch above the ground while keeping your back straight.

Decline bench press

Lie on a decline bench angled at 30 - 40 degrees with your head tilted towards the floors, place your feet under the pads to anchor yourself and prevent sliding

• Grab the bar with an overheated grip ( plans facing away from you)and your hands wider them shoulders width apart
• Inhale and the lower bar towards the bottoms of your chest( top of your stomach ) in a slow and controlled moment.
• Pushup the bar up and stop just before full extension then exhale

Decline dumbbell press

1. Push the dumbbell up and stop just before full extension then exhale 
2. Grab your dumbbell with an overhead grip (plans facing away from you,) and your hands wider than your shoulder width apart.
3. Inhale and the lower dumbbell towards the bottom of your chest and top of your stomach in slow and controlled moments, and stop an inch above your body.

Dumbell pullover

• Lie back on a flat bench, with the feet planted on the ground while holding a dumbell with your hand a diamond shape around the handle and the weight resight in the plams of your hands

how to release a pinched nerve in shoulder ?

the shoulder is a complex joint, which means that it has many different moving parts. This can make the shoulder vulnerable to injury or pain. so today I am gonna discuss how to release a pinched nerve in shoulder.

Importantly thing how to release a pinched nerve in shoulder.

The shoulder is made of two bones: the scapula (shoulder blade) and the humerus (upper arm bone)

1. Rest the area. ...
2. Get a gentle massage. ...
3. Stretch for increased flexibility. ...
4. Be aware of your posture. ...
5. Improve your workstation. ...
6. Use a splint.

To begin, we're going to do the median nerve. To do is start with your hand in front of your face.You're going to reach out to your side and then you're going to extend your hand backwards. Now what you're going to do is flex your head to the opposite side. If you do have nerve entrapment of the median nerve, this is a great test. 

You'll probably feel some pain coming down to your shoulder and into your arm to do the radial nerve. What you're going to do again, start with your palm in front of your face. You're going to reach back like you're going to reach into the back of your car.

And then you're going to flip your palm up, kind of like you're trying to cut something. Again, flex away and you might feel some pain or some pinching along that nerve tract. Lastly, my favorite, the alner nerve.

You're going to bring your hand out, you're going to make a little circle, and then you're going to bring your arm and your fingers up to your eye, making a monocle. This is going to test the alner nerve.

And if you have any pinched nerve or something going on with the alner nerve, you should feel a little bit of pain. These are really great self tests to diagnose if you have nerve entrapment. It's also a great way to loosen up the muscles that maybe in trapping them.

at the end of each bone is a ball-and-socket joint where one bone fits into another bone

 So go ahead and try those and try these flossing techniques and see if you get any relief of your pain. 

Muscle building foods for skinny guys- weight gain food

Building muscle takes time. You have to be patient and eat healthy meals to grow. Today I will share some muscle-building foods for skinny guys. These diets will help you gain weight, lose fat, and build muscle at the same time.

What are the muscle-building foods for skinny guys?

Muscle-building foods are essential for anyone who is trying to gain weight. These foods help you build lean muscle tissue, which is the best way to gain weight. A lot of people don’t realize that they can eat these foods without gaining fat, which is a very common misconception.

The key to having a healthy diet and getting in shape is getting enough calories from quality food sources. Eating too many fatty or sugary foods will not help you build muscle. Instead, choose lean protein sources like chicken breast or turkey breast, fish such as salmon or tuna, and non-starchy vegetables such as broccoli or spinach. the skinny guy who's looking to bulk up has a lot of options. He can go with a weight gain diet, or he can take his pick of muscle-building foods.

When you're looking to build muscle, it's important to remember that the best way to do so is by eating protein-rich foods. The average person needs at least 0.8 grams of protein per pound of body weight in his diet every day; if you're trying to add some size, you need even more: 1 gram per pound! Of course, not all proteins are created equal: lean meats like chicken and fish contain complete proteins that will help your body repair itself after workouts and during times of stress.
 

FAQ

Questions 1 : What foods build muscle fast?

Answer = Eggs. A boiled or poached egg contains 6.28 g of pro

Questions 2 : How a skinny man can gain muscle?

Answer = you should be consuming a pre-workout, a post-workout meal and at least four to five additional helpings through the day. This may seem like plenty of eating, but this is what it takes to build significant muscle if you're really slim

One thing that many people forget when they're trying to bulk up is carbs—they just think about extra calories from fat or protein when they think about bulking up. Carbs are an important part of any diet plan because it is also muscle-building foods to gain weight with carbs. workouts help keep hunger at bay throughout the day (which is especially important if you're looking to gain weight.

List of muscle-building food.

1. Banana
2. Milk
3. Eggs
4. Yoghurts
5. Sweet Potato
6. Whey Protein 
7. Fish
8. Whole wheat bread
9. Nuts and but butter

This is the muscle building food for skinny guys

The 5 Easiest way to lose weight, according to the science

The 5 Easiest Ways to Lose Weight, According to Science

Losing weight can seem like an impossible goal to reach, especially if you’ve never done it before and don’t know where to start. Although losing weight quickly or effortlessly isn’t realistic, there are definitely some things you can do to make the process easier on yourself and speed up your progress toward your goals. This article will talk about the 5 easiest ways to lose weight, according to science, so that you can reach your goals as soon as possible.

In-depth introduction:

Humans have come a long way, we've conquered so many things in the past few centuries that it's tough to imagine how difficult our lives were back then. We now live in an era where technology is taking over the world and we can't even imagine how tough it was before. That being said, this article is about losing weight and not about history (although there will be some historical references later on because science ALWAYS looks at the past first ).

The truth is that many people struggle with their weight and often find it hard to find a solution that works for them due to their busy lifestyles. But, here are 5 ways you can easily lose weight without having to make too many sacrifices.

1) Use smaller plates

To lose weight, start with your plate. Research shows that people who eat off of smaller plates consume less food than those who eat off of larger plates. It's one of the 5 easiest ways to lose weight according to science. The study also found that the participants had no idea they were eating fewer calories because their portions seemed more appropriate on a small plate. Eating from a salad bowl instead of a dinner plate is another way to trick yourself into thinking you're eating more by using a bigger utensil! Be sure to fill up half of your plate with vegetables and choose foods that are high in protein and fiber so you can feel full longer. Watch out for processed or fried foods as they are usually high in salt and fat which will make it harder to shed pounds.

2) Skip the snacks

Snacks are an easy way to overindulge in calories. They can also lead you astray from your eating plan when they're not planned for. The best way to lose weight is by sticking with your eating plan and exercising regularly. Snacking less will help you achieve this goal and may even help you lose weight faster. Put away the chips or cookies after dinner and make sure to eat plenty of fruits, vegetables, lean meats, beans and whole grains. Eat breakfast: Skipping breakfast isn't a good idea because it leaves you more susceptible to cravings throughout the day. Eating a healthy breakfast helps stabilize blood sugar levels and keeps hunger at bay longer so that you don't overeat later on in the day.

3) Take a 10-minute walk after every meal

This will help you lose weight and stay healthy. The best part is that it doesn't take up any extra time in your day. You just need to fit a 10-minute walk after every meal into your routine. You don't have to do anything different! And the benefits are huge! A study published in the International Journal of Obesity found that people who did just this for three months lost an average of 16 pounds (7 kilos). You'll also burn about 100 calories each hour, which can really add up over time. It's one of the most effective things you can do for yourself without having to change your diet or fitness habits at all. There's a reason we're always encouraged to take walks: they're good for us! 

To start, find the nearest building and go around it once. Next time, try going around twice as long. Continue to build up until you've gone around 5 times as long as before.

4) Replace regular soda with diet soda

If you want to lose weight easily, then your diet should include plenty of water. This will not only help you feel full faster so that you're less likely to overeat, but it will also keep your body hydrated and make it easier for your body's systems to function properly. Another easy way is to switch from regular soda or sugary drinks like juice to diet sodas. A study in the journal Obesity found that diet soda drinkers lost an average of 13 pounds over three months without making any other changes to their diets. Diet sodas were linked with more weight loss because they helped people drink fewer calories overall.

Do daily exercise 

One of the best ways to lose weight is by doing daily exercise. Find what works for you--whether that means taking a walk around the block or signing up for a gym membership--and work it into your daily routine. Just thirty minutes of exercise each day can make a big difference in your health!

5) Eat vegetables first

One of the best ways to lose weight is by eating vegetables first. To do this, start your meal with salad or a vegetable and then eat an animal protein second. This helps because when you eat vegetables first they help fill you up before you add in any other unhealthy foods. Plus, they’re usually more nutrient-dense than meat and dairy products which means they can help you feel fuller longer.

6) Reduce Your Stress Levels - Stress can cause cravings for junk food and overeating because it decreases our will power considerably making it hard for us to stick with our diets or exercise plans even if we want too! Relaxation techniques such as meditation have been shown

Get a bigger, better butt with these 5 exercises at home

 Get a Bigger, Better Butt with These 5 At-Home Exercises

If you’re looking to get a bigger, better butt with exercise at home, we have 5 great exercises that will help you do just that! These butt-busting workouts will tone your buns and burn the fat stored around your hips, thighs and even arms. Check out our step-by-step guide on how to get a bigger, better butt with exercise at home.

The gluteus medius

1) Put one leg out in front of the other like you are doing a lunge, but keep both feet firmly on the ground. 2) Lower your hips down towards the floor, until your knee touches it. 3) Then push back up to the starting position and repeat for 10 reps before switching legs. 4) The goal is to feel this move in your gluteus medius muscle – located at the top of your thigh and outside of your hip bone – so try not to rotate your torso too much when moving up and down.

2) Lower your hips down towards the floor, until your kn

ee touches it. 

3) Then push back up to the starting position and repeat for 10 reps before switching legs. 4) The goal is to feel this move in your gluteus medius muscle – located at the top of your thigh and outside of your hip bone – so try not to rotate your torso too much when moving up and down. 5) You should aim for two sets of 10 reps each side every day. 6) As well as these two exercises, make sure you do plenty of squats (also known as chair dips) throughout the day whenever possible. 7) Do as many of them as you can without taking more than 60 seconds break between. 8) Make sure to hold your stomach muscles tight, tuck in your bottom, and don't let your knees go over the toes or stop going past the ankle joint. 9) Try to get 30 minutes of low impact aerobic exercise daily by cycling or walking - if you have bad knees then walking will be better for them!

The quadriceps

The quads are the muscles in the front of your thighs that help you stand up and walk around. They also help you squat down or bend over. The quads consist of four separate muscles: the vastus lateralis, vastus medialis, vastus intermedius and rectus femoris. The rectus femoris is sometimes called the quads because it makes up one fourth of the muscle group. For this exercise, all four muscles will be targeted to help strengthen them so they can do their jobs better. To do this exercise, start by standing on two feet facing away from the wall with toes pointed forward and knees unlocked. Place both hands on the back of your head then squat down as far as possible without letting your butt touch your heels while keeping both feet flat on the ground throughout the movement. Once you’ve reached the bottom position, quickly push yourself back to the top of the squat using your legs (don’t just use momentum). Aim for about 20 reps per set.

The hip adductors

Hip adductors are important for both running and jumping, as well as activities like biking. In order to strengthen these muscles, you'll want to do exercises that require you to move your legs closer together and hold them in place. Examples of hip adductor exercises are clamshells (pictured below), side lying clam shells, pelvic lifts and bird dogs. For these exercises, always remember to engage the glutes while contracting the iliopsoas muscles and stabilize through the core. Clamshells will target the outer thigh area while pelvic lifts will target inner thighs. If you're looking to specifically target the butt muscles, then hip bridges or donkey kicks will work best. Add some weight if it's too easy. Exercise three times per week with 10 reps each exercise , but don't overdo it. Be sure to use good form by engaging the glutes and holding your body in a straight line from head to toe. Watch out for muscle soreness which may occur after one or two sessions - that's completely normal!

A butt routine for total body health

Whether you're sitting at your desk all day or running on the treadmill for an hour, these five exercises will help firm up your butt. Give them each a try to see which ones work best for you. #1: Standing Booty Stretch 

Stand with one foot in front of the other and bend forward from your hips. Place both hands on the back of one leg (keeping it bent) and stretch forward until you feel a stretch in your glutes. Hold this position for 10 seconds before switching sides. Repeat this sequence two times on each side. #2: Lying Leg Tucks Lie flat on your back with your arms at your sides. Bend your knees and bring your heels as close to the buttocks as possible without lifting off the ground. Raise both legs about 8 inches off the ground and tuck in your pelvis by contracting the muscles around it.

Final notes

I hope these exercises help you get the bum you've always wanted. For best results, I recommend doing all five of these exercises once or twice per week. You'll see results in as little as 2 weeks and will feel more confident in just a few months! Good luck on your journey to better booty health! Remember that butt workout doesn't have to be at the gym! Keep it simple and do them at home for a healthier, happier backside. Just think about how much time you save by not having to drive to the gym. Plus, you can still go out with friends afterward without feeling guilty. Lastly, why waste money when there are ways to sculpt your bum without leaving the house?