I found this video on YouTube this morning. It’s a pretty inspirational video of a guy named Ben and how he lost 120lbs in a year, all because he started running. Check it out below.
On the description for the YouTube video above, he puts the following –
Since the beginning of time, guys have known that building their arm muscles is not only important for everyday activities, but also help swoon a few ladies along the way.
However, this goes way beyond just doing bicep exercises. You also have to build forearm muscles, shoulder and triceps as well. Strong arms will do much more than help you pick up ladies. Pretty much everything you do on a daily basis could be improved when you have stronger arms.
When it comes to building forearm muscles, there are many easy exercises you can do. Here is a list of five of the best exercises for forearm muscles, and easy step-by-step instructions for each.
Reverse Barbell Curls
One of the best bets you have for a deep forearm workout is the “Reverse Barbell Curl”. This exercise will help develop both your forearm and bicep. Pick up a barbell, not too heavy, with an overhand hold. Your hands should be about a hips length apart and your feet, a shoulders length. For the best workout, try to keep your thumbs on top of the bar, not under it. Start with your arms straight and the barbell on your thigh. Begin to curl the barbell until your arm is at your shoulder level, perpendicular to your body. Then lower the barbell slowly back to your thigh area. Repeat the exercise.
Barbell Wrist Curls
This exercise works great at building muscle in your forearms. To position yourself for the “Barbell Wrist Curl”, begin by leaning forward slightly, so that you are able to place both your forearms between your legs while sitting on a bench. When you grab the barbell, keep both of your palms facing you. With your wrists fully extended, slowly lower the barbell. Loosen your hold on the barbell slightly, and then move it lower again. Afterward, tighten your grasp and return your wrist back to its usual position. Raise the barbell once again, after you lower the barbell slowly. Repeat this exercise.
For this forearm exercise, you will need a “Hand Gripper”, which can be easily attained at a sporting goods stores or online. There are numerous exercises you can do with a hand gripper. The first exercise is pretty simple. Grab the hand grippers and close them. Keep them closed for as long as you can.
Another exercise you can do with a hand gripper, is to change hands while you are gripping it and then progressively increase the number of times that you grip with each hand. Heres a breakdown of what you must do. First, with one of your hands, grip the gripper once. Then, with your other hand, grip the gripper once again. Grip one more than the previous time when you alternate hands back to your original hand. Keep up with this process up until you don’t see it possible to do more.
The “Farmers Walk” is one of the best exercises for building forearm muscle. Doing it regularly will help strengthen your forearms over time. With both hands, pick up two heavy dumb-bells. With your arms down and back straight, walk as far as you can with the dumb-bells in hand. Once you feel that your arms can’t hold them any longer, safely put them on the ground and give your arms a break for a minute or so. Then, pick the dumb-bells back up and continue to walk as far as you can. For this forearm exercise, it may be best to wear a back brace, to help provide support to your lower back.
This last forearm exercise targets the tiny muscles in your fingers, as well as your forearms. Take an individual sheet of newspaper. Using no other finger but your thumb and forefinger, grab on to the top corner. With only your thumb and forefinger, crush the piece of newspaper into a ball and put pressure until you feel unable to hold the ball. Do it again with the remaining hand. When you complete with your other hand, use your starting hand again, and so forth.
Related Fitness Articles:
- The Best Exercises for Women Over 50
- Core Exercises: How to Strengthen Your Core
- Thigh Exercises: How You Can Get Thinner Thighs
Bentonite is heralded for its internal cleansing properties. This all- natural clay has been used to help individuals afflicted with several different symptoms of constipation (such as bloating and gas) and Irritable Bowel Syndrome. As a result, Bentonite clay has become a popular ingredient of many detoxification programs.
The Health Benefits of Bentonite Clay
When taken internally, Bentonite clay may provide multiple health benefits:
- Helps detoxify the liver
- Helps cleanse the colon
- Helps boost the amount of bacterial balance in the digestive tract
- Helps boost your immune system
- Improves nutrient assimilation by the digestive system
This unique clay has very powerful adsorptive and absorptive properties. While the words may sound similar, they involve completely different processes.
Adsorption — The molecules comprising bentonite clay are negatively charged. The molecules of toxins, harmful bacteria, and other disease-causing agents are positively charged. As the Bentonite clay traverses the colon, the negative ions attract the toxic, positive ions and bond to them. Ions on the outer edges of both molecules swap sides, causing an exchange reaction which electrically “satisfies” the molecules. The two molecules are thus bound together and the clay molecule literally absorbs the toxic molecule.
Absorption — Bentonite clay possesses only seventeen minerals. Chemically speaking, the fewer minerals found in a clay, the higher its potential for absorption of other substances. The clay acts as a sponge as it absorbs the molecules that were initially exchanged and bonded in the adsorption process. The clay molecule takes the toxin molecule bonded to its exterior and assimilates it internally. Your body can then expel the toxin-filled clay molecules via normal bowel movements.
The Health Dangers of Bentonite Clay
Bentonite clay should not be taken if you are pregnant, a senior citizen, or for at least two hours after taking other medications or nutritional supplements. It is possible for you to become constipated if you consume too much bentonite clay or not drink enough water with it in your system.
There are no known side effects are associated with ingesting pure organic sources of this healing clay in the recommended amounts. However, Bentonite clay has not been subject to a longitudinal clinical study focusing on its physiological effects in humans. While generally assumed as safe, it’s always best to consult a qualified health care practitioner before taking bentonite clay, or any new supplement.
Other Uses of Bentonite Clay
Bentonite clay can be beneficial to your body because when it comes in contact with water, it absorbs it and swells up. It is because of this unique ability, that geotech and civil engineers use this clay while drilling for oil.
Another common use of bentonite is to line the bottom and sides of empty landfills, so the toxic sludge that accumulates will not leak out of that area, or enter into that communities ground water. If you own a cat, look on the bag of kitty litter. Most likely, bentonite clay will be an ingredient. Because it absorbs liquid, such as cat urine, it is also a great addition to kitty liter.
Before we discuss the best core exercises for you to follow, we need to take a quick look at what the core is and does for you. The core is essentially a group of 29 muscles, making up the lumbo-pelvic hip complex. This group of “core” muscles include the abs, pelvis and back. When you have a strong core, it makes it much easier to do everyday physical activities. These core exercises are designed to target the mid-section of your body, and will help you lose belly fat and build six-pack abs.
These core exercises help not only make you stronger, but they will also make you feel better and have proper posture. Repeating these exercises will help you feel more efficient in your everyday tasks.
List of the Best Core Exercises
The best core exercises for men and women are the exercises, which help stabilize the core muscles. To explain it further these exercises help in maintaining the draw in maneuver during the duration of each and every exercise. The draw in maneuver is when the belly button is sucked in towards the spine voluntarily. One can do the core exercises at home as well. You can do the core exercises with medicine ball too.
This is one of the best core exercises for women and men. Start by lying, with your back flat on the floor. Bend the knees and draw the feet closer to your butts, so that you are able to touch your heels with your hands. Gradually lift your hips as high as you can. When you lift your hips, draw the core towards the spine and contract the glutes. Interlace the fingers and place the forearm on the floor for added support. When you are in the bridge pose your back should not be arched at any point of time. This is one of the easiest core strengthening exercises, however it helps to draw the core towards the spine and contract the gluteal muscles. If while doing the exercise, you feel a cramp in your hamstring, then release the position and stretch your hamstring.
This is one of the core exercises, which is also a yoga pose. It is a fundamental core exercise. Doing this exercise regularly will help you develop the core to its full potential. To do this core exercise, lie flat on the stomach with elbows and forearms placed on the floor. The elbows should be so placed, that the shoulders are aligned with the elbows. Lift your hips, stomach and chest off the floor, so that your body is parallel to the floor. Only the forearms and balls of the feet should be on the floor. When you come into this position, make sure that the core muscles are sucked in towards the spine and the back is not arched.
This exercise is similar to the plank pose. Come down on your fours, such that the shoulders are placed exactly above the wrist. Rotate on the balls of the right foot and turn towards the left, so that the body forms a straight line from the head to the legs.
Hold this position, by drawing in the core muscles and contracting the gluteal muscles. Come out of the position and repeat the exercise on the other side as well. For an enhanced core workout, try lifting your arm slowly in the air, until you achieve the pose on the image to the right.
This core exercise can either be done with a single leg or with both the legs. Lie down on the floor and extend the legs out straight in front of you with hands placed next to your body. Lift both the legs off the floor till they are perpendicular to the floor. Then gradually lower the legs, but do not touch them to the floor. Repeat the exercise 12 to 15 times. The same can also be done using a single leg, where the movement is similar to the walking movement.
These best core exercises should be done after you have done some warm up exercises. You can also do the sun salutations for warm up. At the same time, do not forget to do the cool down, while you are “working to the core”!
Related Fitness Articles:
- The Best Exercises for Women Over 50
- The 5 Best Exercises to Build Your Forearm Muscles
- Thigh Exercises: How You Can Get Thinner Thighs
Most of us have certain body parts, which bother us. Abs are a common concern for men, while women commonly fret over their thighs. In both the abs and thighs, fat can accumulate easily, more so when you follow a sedentary lifestyles, along with an unhealthy diet. Therefore, how to get thinner thighs is a question a lot of women ask. Remember, there is no magic trick that will give you skinny thighs. You will have to make the effort to reach your goal.
The first thing you need to do, is take a look at your everyday diet. What do you eat during the day? If you follow an unhealthy diet of junk foods and fast food, that is a contributing problem to the problems your experiencing. Eat more fruits, veggies, whole grains or any other foods high in fiber. Stay away from the fatty junk food.
Once you improve your diet, the next step to thinner thighs is to follow a frequent exercise routine. There is simply no alternative to daily exercise. Just taking a quick walk around the block will help keep your body feeling younger and energized. But in this case, you specifically want to target your thighs and to do this you need to try the following thigh exercises.
The 5 Easiest & Best Thigh Exercises
To notice a difference in the way your legs look, you will need to make these thigh exercises a part of your daily routine. The more often you do them, the quicker you will see results. It won’t happen in a day or a week, but if you make these thigh exercises a routine, you will definitely notice a difference a few weeks down the road.
Power walking is one of the easiest and best thigh exercises you can do without equipment. It’s pretty simple, as the name suggests, all you have to do is walk faster, harder and with more intensity. Don’t strain yourself, but try to take a strong step every time. Power walking may feel awkward at first, but you’ll quickly fall into a groove. Go for a thirty minute “power walk” everyday. Once you get on track, try walking twice a day, once in the morning and once at night. For an added bonus, walk up inclines as much as possible. But remember to stay hydrated!
Lunges are one of the best thigh exercises that will tone the upper part of the muscle. Stand straight up with your feet shoulder-width apart. If you are using weights, hold them in your hands and place your hands to the sides. Take a large step forward, such that the leg is aligned with the hip joint. If the leg is not well aligned, you could injure yourself. Lower your torso gradually, till your knee on the back leg about to touch the floor. The thigh of the leg in front should be parallel to the floor. Make sure your back is straight, when you are in the position. Hold in the position for a few seconds, before you come back to the starting position. Repeat the exercise on both the legs.
This is an exercises that should be a part of the thinner thighs workout. It is a great thigh exercise at home. It is similar to the previous exercise. The difference lies that you move ahead when you do the walking lunges, which exerts more pressure on the thighs.
Another great thigh exercise for cellulite. Stand erect with shoulder width distance between the feet. Like is the case with the lunges, you can make use of weights to do this exercise. Slowly bend your knees, as you lower your torso, as though you are about to sit in a chair. Come down, till your thighs are parallel to the floor. Squeeze your buttocks, as you come down and hold the position for 20 to 30 seconds and come back to the starting position.
Inner Thigh Squats
As the name suggests, this is an easy thigh exercise that will work the inner thighs. Place the right leg on a step and extend your hands in front of you at shoulder level for balance. Slowly lower your torso, till the right thigh is parallel to the ground, hold for a few seconds and release. Repeat on both the sides 10 to 12 times.
Without a doubt, there are many other thigh exercises you can do, but these exercises listed above are not only easy, but can be done with little to no equipment. Always remember to warm up your body before doing any of these exercises. With the proper nutrition, hydration and exercise routine, you will reach your goal of thinner thighs in no time!