Strengthen Your Back With Weights

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By Laura Billings

weightsPart of strengthening your core is to strengthen your back as well. Strengthening your back is essential if you don’t want to suffer from nagging back pains. It also helps in improving your balance, stability, and posture. So if you don’t want to be slouching all the time, we suggest that you strengthen your back while you are lifting weights by following the tips below.

1. Do weight training exercises that put emphasis on strengthening your back.

If you prefer to lift weights while at the gym, there are a couple of weight training exercises that work efficiently in strengthening your back muscles. Try one of these exercises to strengthen your back muscles:

● Barbell Deadlifts: This particular exercise can help in building up your total-body strength by focusing on the lower and upper back, glutes, traps, hamstrings, and quads. The exercise can also increase your core strength and stability while also helping to build good-looking back muscles.

Step-by-step Instructions:

➔ The goal here is to lower the barbell while keeping your chest up and your back flat.

➔ Bend your hips and knees and then grab the bar with an overhand grip.

➔ Stand up without rounding your lower back. Pause for a second, and then lower the bar back to the starting position while keeping it as close to your body as much as you can.

➔ Repeat the exercise for three sets while doing 4-6 reps for each set. Also, don’t forget to rest for 2-3 minutes between each set.

● T-Bar Row: The T-bar row is an excellent exercise that involves multiple joints in your upper body. It emphasizes on strengthening your back and shoulders. The T-bar row exercise focuses on the middle of your back by putting the resistance through the center of your body.

Step-by-step Instructions:

➔ The goal here is to do the exercise by pulling the barbell to your chest while maintaining proper posture.

➔ Stand and position the one end of a barbell between your legs. Push your hips back until your back is at a 45-degree angle to the floor. Grab a V-handle and hook it to the bar and then grab it with your two hands.

➔ Pull the bar towards your chest by squeezing your shoulder blades together and driving your elbows back. Pause, and then return to the starting position.

➔ Do this exercise for three sets while doing 4-6 reps for each set, just don’t forget to take a quick 2-3 minutes break between each set.

womanweights● Dumbbell Row: Dumbbell row is an easy exercise that does an excellent job of strengthening your shoulders, biceps, and your back while keeping your core active throughout the routine. Dumbbells also allow you to achieve stability and balance on both sides of your body.

Step-by-step Instructions:

➔ Stand with both of your feet shoulder-width apart from each other and hold a dumbbell in each of your hands.

➔ Bend your knees slightly and then bend your waist while keeping your back straight. Avoid rounding your upper back and be sure to keep your head steady.

➔ Extend your hands fully, so each dumbbell is just above the floor. Contract your back and pull the dumbbells up to your ribcage.

➔ Be sure to pull through the elbow and then hold for one second at the top position before you lower the dumbbells back to the starting position.

➔ Do this exercise for three sets while doing 8-15 reps for each set.

2. Observe correct posture while lifting weights.

Remember to maintain proper posture as you are lifting weights. This could be a bit hard to do, but you should be able to do it eventually. Remember that poor posture is one of the major causes of back pain. So if you don’t observe proper posture as you lift weights, it will put more stress and pressure on to your back muscles which results in nagging back pain.

3. Learn how to lift weights correctly.

Although there are weight training exercises that focus on strengthening your back muscles, chances are that they can still injure your back while doing these, especially if you misuse the weights. You need to know how to lift weights correctly and follow the step-by-step instructions of the weight training exercises you are trying to do.

4. Remember to give your back muscles some time off.

Strength training can cause tiny tears in your muscle tissues. These tears might not be harmful, but they are crucial to making your muscles to become stronger as the tears recover. Always give your back muscles a time off and let them recover for at least 48 hours before you start doing weight training exercises again.

We hope that these tips can help you strengthen your back muscles while lifting weights. Once you follow these tips, you should be able to create strong and sexy back muscles, and you will no longer be vulnerable to back pains.

– Laura Billings is a law enthusiast and budding writer. She makes it a habit of making sure her pieces are informative enough to help even the common person understand important aspects of the rules of law. Laura likes to read books and write creative pieces during her free time.

Five Simple Tips On How To Live A Happier Life Today

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An interesting article supplied by PRWeb written by Dr. Sanjay Jain with tips on leading a healthier life. What are your thoughts on this article, please share in the comments section below…..

womantwistingMany people dwell on the negative aspects of life, but that isn’t beneficial. New York Times and USA Today Best Selling author, Sanjay Jain, M.D. MBA provides some tips from his new book on five simple ways to increase happiness today.

Forbes recently reported that as many as 52 percent of Americans are unhappy with their jobs and as a result, their relationships, health and finances suffer. While it may take a change of jobs to be happy in the workplace, there are many things that anyone can do to make their life happier. New York Times and USA Today Best Selling author, Sanjay Jain, M.D. MBA provides tips from his new book on five simple ways to increase happiness today.

1. Soak in some sun. A daily dose of sunshine, about 15 minutes around midday significantly boosts vitamin D levels which in turn increase serotonin production. Mood neurotransmitter not only helps helps you feel better, it boosts immunity and protects against some forms of cancer.

2. Stay home more. For people with families or a partner, staying home more and investing in relationships with loved ones is a surefire way to feel happier. Spend evenings and weekends reading books out loud, flipping through old photo albums, making a fancy dinner or gardening. These activities stimulate conversation and bring everyone together, something that is lacking in many relationships now that most people have a mobile device which rarely leaves their side. When choosing to spend time with friends, spend more time with the optimistic, positive, glass-is-half-full ones than the woe-is-me pessimistic types who infuse every conversation with mood-bashing negativity.

3. Keep a gratitude journal. This may seem like a fad since many people these days are trying to be more mindful and practice gratitude, but there’s really something to it according to researchers at Mayo Clinic. Write down one good thing every day and read through past entries right before bedtime. Develop the habit of looking for good in every situation: the line at the coffee shop might lead to some new professional connections, and having to make four dozen cookies for the school bake sale allows time to make memories with the kids.

happyteens4. Lend a helping hand. Schools teach kids to practice random acts of kindness, so why shouldn’t adults. Adults should try doing an act of kindness every day for a month in order to increase happiness. Participants in a study at the University of Illinois noticed that they had an increased level of happiness by day 10. Try tipping double the going rate; taking coffee to a friend; giving construction workers ice-cold bottles of water; raking leaves for the neighbor; sending a card and encouraging note to a new mom.

5. Eat an anti-inflammatory diet. Most people’s diets could stand at least a minor overhaul to boost health and healing. Eat your way to happiness by following an anti-inflammatory diet that’s rich in vegetables, fruits, cold-water fish, olive oil and healthy whole grains. Most foods that are whole and unprocessed, meaning they’re the closest to their most natural form as possible, are excellent at reducing and controlling inflammation, which is responsible for so many of the illnesses and diseases that people suffer from the standard American diet. By attaining better health, people are much more energetic and happier.

On their own, each of these tips can make a powerful impact on one’s levels of happiness. Start off by implementing one tip this week, and another each week thereafter to experience more happiness.

For more information on living a happier life please visit Dr. Sanjay Jain’s website at http://www.sanjayjainmd.com/.

About Dr. Sanjay Jain:

Sanjay Jain, M.D. MBA is a New York Times and USA Today Best Selling author, accomplished medical doctor, health expert, life coach and inspirational keynote speaker who has dedicated his life to helping people find their purpose by achieving a meaningful life that they deeply cherish. Sanjay Jain is U.S. trained and a board certified physician with over 15 years of clinical experience. He holds certifications in Diagnostic Radiology, Integrative Medicine, and Healthcare Quality and Management. He is a graduate from the accelerated BS/MD program at The Northeast Ohio Medical University. He has diversified experience in the private practice, academic, and integrated multispecialty settings.

Tips On How To Save Teeth In A Dental Emergency

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toothNew Albany cosmetic dental treatment authority Dr. Ronald Receveur is offering tips to anyone who has a dental emergency.

Those in Southern Indiana and Louisville, Ky., looking to find a dentist who does emergency dentistry can call Dr. Receveur at 812-945-SMILE to be seen right away or visit his website at NewAlbanyImplants.com/emergencies/ for more information.

“The most common dental emergencies are a cracked or broken tooth, knocked out tooth, toothache, and cracked or broken dentures,” Dr. Receveur said.

Those experiencing difficulty breathing due to swelling, a broken jaw, high fever or severe pain should go to the hospital or call 911, he said. Others should call an emergency dentist, such as Dr. Receveur, immediately upon discovering any of the following:

Cracked or broken tooth:
Call an emergency dentist immediately to get an appointment, even if you have no pain. A tooth can continue to break even without pain!
Rinse your mouth with warm water.
Use a cold compress to reduce any swelling before your appointment.

Knocked out tooth
Use water to rinse off the tooth if it is dirty, but don’t scrub it or remove any tissue.
Gently insert the tooth into its socket and hold it there, if possible.
If you can’t put it back into the socket, put it in a cup of milk.

Toothache
Rinse your mouth with warm water.
Use a cold compress to reduce any swelling before your appointment.
Don’t put alcohol, aspirin or any other painkiller against your gums near the aching tooth as doing so may burn the gums.

For a broken denture, look for an affordable dentist like Dr. Receveur who has his own lab. Dr. Receveur can usually provide someone new teeth in one day.

Dr. Receveur, who practices in New Albany, Ind., across the Ohio River from Louisville, Ky., offers Louisville cosmetic dentistry services and general dentistry such as teeth cleanings, X-rays, fillings, extractions, root canals, crowns, teeth whitening and veneers. Dr. Receveur also is an expert in more advanced implant dentistry like All on Four dental implants, All on Six dental implants, mini dental implants, One Day Smile Solution, dental implants in one hour, bone grafting and sinus lifts, all with IV sedation dentistry.

To read the complete article…..Click here

– Courtesy of PRWeb