Fitness exercises to shrink biceps for women at home

Small biceps exercises by doing push-ups

To do small hand exercises at home, push-ups are probably the most sensible and effective exercise. The push-up action works on the same triceps – a large muscle area that occupies the most of the entire biceps. With this exercise, women just do the push-ups in the usual way and feel the impact on the arm muscles. After a while, your biceps should be much cleaner.
Alternatively, if you find this little biceps familiar and a bit boring, you can try doing some push-ups with a ball. The implementation is very simple, instead of placing your feet on the floor, you will prop your feet up on a large ball and push in the usual way.

Biceps mini exercises with chair

Another compact biceps exercise that has a big impact on the triceps area is with a chair. This exercise is relatively difficult but is particularly effective. To do this, you just need to choose a chair with a moderate height and practice. If you don’t have a chair, you can also be flexible by using the side of the bed as a support. This small hand exercise at home is as follows: You stand with your back facing a chair or the edge of the bed, put your hands on the chair, your fingers facing your body and positioned wider than your shoulders. Slowly lower the body down from the chair as far as possible, then use the force of both hands to lift the body up to the original position. Repeat this movement several times.

Practice small biceps for women with biceps on the floor

One of the most popular biceps exercises is biceps on the floor. This exercise is quite simple but equally effective, especially they are relatively easy to practice. Here’show to do this small biceps exercise: You sit on the floor, your legs bent together on the floor. Hands support back with shoulder-width distance, palms facing inward. When doing this, you use full force in the biceps to lift the hips off the ground, arms straight. Hold this position for about 1 second and then with your hands, lower your body to the original position. Repeat this small hand exercise at home daily for best results.

Injury room in gym with following protective items

Gym gloves
In the gym, there are many exercises that use wrists, hands to hold, hold, lift, support, hold, … If the practitioner experiences a lot of hand sweat when exercising, the hands are slippery, the grip is less easy. causing danger or causing pain, then gym gloves are a great helper for you.

Not only helps avoid bottlenecks, increases grip, grip, reduces pressure on the hands, maximizes support for lifting exercises, pushing weights, on bars, gym gloves are protective items. Dedicated to help professional gymer and novice avoid injury and bring higher training efficiency.

Wrist strap
In the push exercises including: Pushing, horizontal push, barbell push or machine push, chest push or exercises with dumbbells, shoulder exercises … should use wristbands. Wrist wrap is effective to prevent, protect the wrist joint from injury and promote the ability to reduce joint pain, restore and fix joints when being injured.

Shoulder joint protector
Shoulder joint pain, shoulder dislocation, shoulder injuries are very common injuries with gyms. So shoulder joint protection belt is an indispensable product for those who have weak shoulder muscles to help keep the shoulder joint firmly, avoiding loose joints leading to intense motor injury; Reducing impact gravity on the shoulder if accidentally falls during exercise; Protect the shoulder from dangerous injuries such as: tear cartilage shoulder, joint dislocation, fracture shoulder, …

Foam cushion to support the weight
This item is a great assistant when doing exercises that use a large weight to avoid injuries in the shoulder and neck such as: redness, skin abrasions, broken blood vessels under the skin. At the same time, the foam padding will help the practitioner maintain the training posture, avoiding the slippery – slip – shake bar.
The foam cushion is designed to be thick, hugging the bar, not only creating a smooth feeling, but also distributing the weight evenly in the shoulder – neck area to minimize the risk of injury as much as possible.

Gym back belt
Squat, heavy weight exercises make the body very susceptible to dangerous injuries, especially the back. So the belt is an indispensable protective item for the gymer. When wearing the back belt, the abdominal muscles will be put under great pressure, making the spine stronger, helping to improve balance and stability during exercise.

4 fastest workout methods to increase muscle mass for gym goers

There are many methods of exercise to gain muscle mass. However, currently the most popular are 4 methods including: Traditional weight gain, method of over training threshold – Max OT, Super Set method and Drop set method.
These four methods are all based on the heaviest weight you can do at most once – 1RM to determine the weight.
In addition to effective exercise, you should stick to a diet rich in protein and fortified foods like whey protein for the fastest muscle recovery and growth.

Traditional weight gain method

This is a fairly popular practice method in the past. When exercising with this method, you will gradually increase the weight and decrease the number of lifts.
To work with this method, you first need to determine the heaviest weight you can lift 1RM. You can refer to how to calculate 1RM according to the article below:
Then, for each exercise you will practice with 4 sets. In which, 1st and 2nd half are warm-up cards 3 and 4 are main innings. Keep each set you should rest for 90 – 120 seconds.

  • First half: Warm-up exercise from 12-14 times with a weight of about 40-50% of 1RM
  • Second half: Exercise 8-10 times with a weight of 50-60% of 1RM
  • Round 3: Exercise 6-8 times with a weight of 70-80% of 1RM
  • Round 4: From 4-6 times with a weight of over 80% of 1RM

The Max OT method – exceeding the threshold

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Max OT stands for Maximum Overload Training which means excess training. This method is thought to help you gain muscle mass quickly.
With this method, you don’t need to gain weight often, but you’ll need to do it with a fixed weight.

  • Each training session lasts from 30-40 minutes;
  • Each training session focuses on only 1 muscle group or 2 muscle groups but related to each other such as chest muscles – hind arms, bucket muscles – front arms;
  • The weight when exercising Max OT is from 80 – 90% of 1RM;
  • Each exercise will be performed 4-6 times;
  • Each muscle group will have to train up to 6-9 heavy sets;
  • After 8-10 weeks of training with Max OT, you will have 1 week of complete rest.

Super-set method

Super set is a practice method developed recently. With this method you can not only gain muscle but also lose fat at the same time.
When doing the super set, you will have to train with high intensity so that the muscles have to work at maximum and develop in size quickly. This method is as follows:

  • Combine from 2 exercises in one set. If increased by 4 cards will be called Giant-set;
  • Do not rest between exercises in the set;
  • Weight of weights from 70 – 80% of 1RM;
  • Practice from 8 to 12 times with 3 innings.

Drop-set method

Drop set is a practice method that is the opposite of traditional training methods. If traditional practice exercises from light to heavy and reduce the number of exercises, Drop-set exercises from heavy to light again and gradually increase the number of times.

  • 1st half: Push hard with weight about 80% of 1RM about 6-8 times;
  • Second half: Push hard with weights weighing about 70-60% of 1RM;
  • Round 3: Push hard with dumb bells from 50-60% of 1RM;
  • Round 4: Push hard with weight from: 40 – 50% of 1RM;
    Note, you should take very little rest between sets, only about 10-15 seconds to help maximum muscle function.

How to maintain an exercise routine?

Exercise has many good effects for health, that everyone knows, but to maintain vigorous exercise regularly is not easy. Suddenly you want to quit exercising at some point, which is not good for your health or psychology. So what to do to stay excited when exercising?
Every time you give yourself a break from exercising, you have a good reason. For men, sometimes working is too tiring, when it is yesterday to go to a party today, the person is tired … For women: I taught my children to study for exams and cannot practice today. I am on a “red light” day, I practice without losing weight so I am bored … You quit training for one session or two sessions and then in a few days, until you get used to it, your body doesn’t get used to it right away, it looks so tired. Depression can easily lead to quitting practice.

For people with a lot of work pressure who is tired and stressed, it is easiest to quit exercising. But only movement can help the body increase metabolism, create conditions for the body to secrete endorphins against stress response, help the spirit feel refreshed, sleep better than usual … and will decrease. be tired. However, fatigue can impair coordination and balance. Therefore, heavy exercises should be avoided. Martial arts exercises will help you focus on the positive, so you can become more optimistic. In addition, qigong is the ideal practice to help clear the mind, while yoga has the effect of bringing relaxation.

You should follow these basic training principles: Choose the time and place that is most convenient for you, best suited to your lifestyle. Work out gradually at each level: practice regularly for 20 minutes daily or 3-4 times / week, after 1 month, increase your training time to 45-60 minutes / time. If you are overweight, or have health problems, you should see your doctor for a preliminary check before starting an exercise plan.
Find a reputable gym, nice space and relax. Try to persuade someone to practice with you. Buy some dance CDs you love to get some inspiration from your practice. If the weather isn’t good and you can’t get out, turn on music and practice simple movements for 15 minutes. Never do a double exercise one day, and then do nothing the next.

Great benefits of exercise for brain health

Sports is the core of a quality life. Daily practice is a good habit for health. This is the “golden” key to help avoid overweight, obesity, cardiovascular disorders and above all, very good for brain health, improving cognitive function, get fitness body,..
Here are 9 amazing benefits of exercise.

Sports practice improves memory
Exercise helps increase blood flow to the brain, so that the brain is adequately oxygenated. The result is increased concentration and improved memory and learning ability.

Exercise slows down the occurrence of nerve degeneration
While exercising increases blood flow to the brain, in the long run this improves the ability to “turn on and off” some genes. The new nerve cells stimulate the memory centers in the hippocampus, helping to fight degenerative neurological diseases like Alzheimer’s or Parkinson’s. If you exercise every day, you can avoid age-related degeneration or brain bleeding.

Reduce anxiety and stress
Muscle Stimulation Exercises – This is a great remedy for people with anxiety problems. During exercise, the body releases serotonin and dopamine, which are effective in soothing stress and anxiety.
Anti-depressant
Physical activity increases nerve conduction. This explains why physiotherapist recommend physical activity in the treatment of depression due to an increase in the “happiness” hormones endorphine and serotonine.
Exercising to reduce fatigue during work
Work-related fatigue often occurs when the amount of blood to the brain is insufficient, and light exercise and exercise help increase the amount of blood and oxygen to the brain.

Exercise increases sex drive
Practicing yoga, cardio exercises … bring significant improvements in women with reduced sex drive. For men helps to improve erection.
Increase confidence
Regular, regular physical activity strengthens and stimulates an area of ​​the brain called the “frontal-striatum” pathway, when this area is stimulated to increase self-confidence. Also playing sports helps you integrate more with the community. Improving confidence is one of the great benefits of physical activity.
Eliminate stress patterns
In life with work stress, you can relieve stress with physical activity for about 30 minutes a day. These physical activities help the body cope with stresses through an increase in norepinephrin in the brain. There is also a decrease in the levels of cortisol – a hormone responsible for this problem. Practicing sports can also help you temporarily forget your troubles in life.
Sports practice helps to rejuvenate the brain
Sports exercise habits are related in rejuvenating the brain, helping to regulate some brain functions … In addition, it also helps the brain, neurotransmitters and muscle fibers be maintained in a state of “rejuvenation” biologically. Daily exercise not only burns calories but also helps you to have a clear mind.
Find out what sports you enjoy, and make it a daily routine for a healthy and happy life.

Compare Fitness with Bodybuilding

The process of formation

Bodybuilding is widely known in the 1950s and 60s of the 20th century. One of the most prominent events is the Mr. Competition. Olympia was first held in 1965, while Fitness was a recent branch.
Bodybuilding: This is the subject, the fitness industry, is a subject using heavy exercise equipment like weights, specialized exercise machines, etc. to make the muscles of the body maximum follicle.
Fitness: Body Fitness was born as a new form of competition, to meet the needs of those who want to have a good body without following the way of competition of the bodybuilding sport (Bodybuilding). Body Fitness emphasizes the aesthetic beauty of the body and the harmony of the muscles.
Bodybuilding and Fitness have many similarities, such as aiming for a perfect body by the standards of each competition. There is an undeniable fact that Body Fitness is derived from Bodybuilding.

fitness model

Those following these two types have to spend a lot of time, sweat, effort in the gym and even money to change the body to pursue the ideal type.
While both of these are intended to build big and clear muscle mass, Body Fitness seems “easier on the eyes” and “beautiful” to the vast majority of people than Body Building.
Saying that does not mean that body building is bad, but just the goals and preferences of different training.
According to Muscle and Fitness (a magazine that provides information on everything about fitness – bodybuilding), these two schools have a lot of differences in the way of training and nutrition.

Body shape
In general, BodyBuilding (Body Builder – BB) athletes will have massive, thick, and sharp muscles. Muscles stand out in a particularly impressive way, with clear mass distribution. In short, very massive and terrifyingly loud.
Meanwhile, Fitness models (Fitness Model – FM) will have more moderate muscle thickness, softer muscle mass, moderate mass, and less sharpening. In short, look more muscular and well-proportioned.

fitness and bodybuilding

Practice
Bodybuilders have a primary goal of “gaining great muscle mass”. Muscles have to be so big that they can “explode” in competitions. The small muscle groups are still “tortured” as meticulously as possible.
Bodybuilders’ training plans often include exercises with a small number of repetitions that focus on high weights.
They rarely participate in cardio (Cardio) exercises or use low weights, they regularly stimulate their muscles to the maximum limit. During recovery, the muscles are rested and compensated so they can become swollen.

kai green pro bodybuilding

Meanwhile, according to Obi Obadike – a Fitness expert in the world, the main goal of this type is “to have a healthy and balanced body”. They are not interested in building too large muscles.
Fitness models spend a lot of time on large muscle groups (back, chest …). Once they have a physical foundation, they’ll look for a six pack abs and pay more attention to their legs and buttocks.
Fitness models’ exercise routine is usually to spend half of the training program for Cardio and the rest is to lift weights. To build lean muscle, they focused on the number of weights with a lower weight than the Bodybuilders.

Breathing exercises promote lung health

Exercise breathing depending on the purpose of the exercise to enhance health or restore, improve respiratory diseases. Therapeutic breathing exercises are often indicated in lung disease with the restrictive disorder, chronic obstructive pulmonary disease, and mixed form, the purpose of restoring and improving lung function.
Regarding chronic respiratory diseases (chronic obstructive pulmonary disease – COPD, bronchiectasis, bronchial asthma, emphysema …), breathing therapy plays a very important role. Due to the impact on the physiological and mechanical factors of the respiratory function, therapeutic breathing exercises help the patient expel secretions so that the ventilation is easy, control the breathing and create relaxation during dyspnea, increase air exchange by practicing effective breathing and maximizing chest relaxation.
4-time breathing with buttocks and lifting of legs: 4-time breathing with buttocks and leg raises is to practice the synthesis of nerves, gas, and blood, the focus is on nerve training, active inhibition and excitement to The purpose of breathing well, at the same time also make the blood circulation. Practice: Lie on your back with pillows on your buttocks, in a quiet place.

Time 1: Inhale, even, deep, maximum, chest enlarged, belly swollen and stiff. Time ¼ breath “breath in, belly open” 4 seconds or 6 seconds, “inhale, chest enlarges, belly stretch”.
Time 2: Hold air, diaphragm and chest muscles are all constricted, larynx open, legs raised. Time 1/4 breath, then let your foot down “hold breath more” 4 seconds or 6 seconds, “keep trying to breathe more”.
Time 3: let out freely, don’t hold back, don’t push; time ¼ “Uncontrolled breathing” breath 4 seconds or 6 seconds; “Breathe out, don’t hold back, don’t push”.
Time 4: Complete relaxation, feeling heavy and warm. Implicative autism: my limbs are heavy and warm, my whole body is heavy and warm. Time 1/4 of “heavy warm rest” 4 seconds or 6 seconds; “Off time; heavy, warm hands and feet ”.

Time 1: Inhale, even, deep, maximally to be active in the breathing flow evenly and ensure maximum breath in depth to the end of the alveoli in the basal lung areas maximally enlarged, maximal abdominal bulge parallel be stiff, meaning that the abdominal muscles and pelvic floor muscles react back to the diaphragm to keep the viscera from falling. The positive pressure in the abdomen and the negative in the pleural space, the blood flows easily to the heart.
Time 2: Keeping breath is the most difficult and most complicated time because it increases breath performance, completes the exchange of O2 and CO2, enhances the active power of the body. The larynx must be open: To do that, after period 1, we have maximum breathing, the breathing muscles have contracted, then continue to contract more. The larynx was already open and kept open, the left neck was pulled down, and the necks were still hollow as before. The face does not change color, is not red, the throat does not bulge, the pressure does not increase in the lungs, no dizziness, no headache, no chest tightness, which is different from the case of confined air and gas.
At this time, there are raised legs about 20cm (as high as feet) and oscillating the feet to strengthen the contraction of the abdominal muscles, the hip muscles, and the pelvic muscles, making the abdomen stiffer, the diaphragm will contract more, inhale more. a little bit more to tighten my stomach. At the end of the 1/4 breath time, put your feet down to start period 3.
During this time it is also difficult to practice differentiation inhibition or differential relaxation: During periods 1 and 2 the breathing muscles contract to their fullest extent, often a diffuse euphoria occurs to other muscles such as muscles of arms, legs, lower jaw muscles, mouth muscles. It is necessary to focus on controlling the breathing muscles (maximum inhalation), not to spread to other muscles. The muscles that need to breathe will get excited, those muscles that don’t need to breathe will be suppressed, so there’s no waste of energy.
Time 3: Breath out, don’t hold back, don’t push: all the muscles are completely surrendered. Exhale is the weight and stretch of the chest and abdomen that deflates, so exhale only as close as possible (do not squeeze the abdomen and squeeze the chest to exhale more).
Time 4: Rest, relax completely so that the body feels heavy and warm. The autism one further implied, “My limbs are heavy and warm, my whole body is heavy and warm.

Waist Trainer Gen Waist Trainer – should or should not?

What is the “Waist Trainer Waist Garter”?
The Waist Trainer or the gene for the waist, corset, latex is a beauty tool, helping girls to have an ‘hourglass’ body. This beauty tool is more than 5 centuries old, it was born in the 1500s and was named ‘Waist Trainer’ from the Victorian period in the 17th century.

What is the use of the Waist Trainer Waist Trainer?
Wearing a gene shirt that tightens your waist after a certain amount of time will give you a slim, ‘ant’ shape. You can see stars like the Kardashian sisters or businesswoman Jessica Alba love using this Waist Trainer waist belt gene and they see this as a ‘magic wand’ that helps them lose weight quickly.

Mistakes when using the waist harness gene

You will eat fewer thanks to the waist harness gene
The fact that you eat less is because your stomach is being compressed, it is under great pressure from the belt so you feel full when eating. But using a belt does not put your body in a state of calorie deficit (the principle of weight loss). After removing the gene, your stomach returns to normal, the cravings will cause you to load ‘compensate’.

You will lose weight thanks to the waistband gene
Waist Trainer vendors claim their product will make you sweat, which is equivalent to 30-40 continuous exercise and you lose weight from there. It’s correct! You can lose weight due to dehydration, but the fat will not lose! If you eat salty (sodium causes water retention), your body will gain weight again.

You will get a ‘56 waistline’ thanks to the waist harness gene
As Ari mentioned above, the belt will compress your abdominal cavity, causing a feeling of the smaller belly. But according to an expert on weight loss nutrition, Christopher Ochner, at Mount Sinai Hospital, New York, USA, confirms that this 500-year-old belt will squeeze the lungs and ribs that make you, causing difficulty breathing, hindering the system. Respiratory. Even cause fractures and fractures of your ribs. There has been a case of fainting from wearing a gene for so long, he said.

How to Motivate Weight Loss (Part 1)

You promised yourself to be really determined this time, and you did that by eating only lettuce, jogging and sipping on protein bars for the first three days. Then only a few days later you find yourself gobbling down the Wall’s ice creams, forgetting your promises. What happened? Perhaps you are not motivated enough, perhaps, but don’t worry. If you are really determined you can avoid the “no-meal” diet, and build yourself a healthy, stable eating habit.

Motivate Yourself to Lose Weight Step 1

Motivate Yourself

Setting realistic goals. Assuming you say “I want to lose 20kg in the next few weeks“, this is an unrealistic goal because to increase 20kg is not easy, then for what reason that weight can leave so quickly. It will be very frustrating if you set goals that are too hard to reach.
Get advice from a medical professional to find out what your goals should be in the appropriate weeks or months. Remember not to imitate others but to follow their diet or exercise, as it will depend on your current weight, age, activity intensity, gender, and so on.
Consider hiring a coach (more on this later). Once your body is tidier, you should find out how much you can function, because you may be wondering what the goal is practical. A good trainer can help you build a plan to reach your physical fitness potential.
In general, the slower the weight loss, the harder it is for you to gain weight again. Losing weight too quickly is often a sign that your body is in a state of exhaustion, your metabolism is weak, which makes you feel uncomfortable, tired, and usually you will not be able to recover.
Half a kilogram is equal to 3,900 calories. So if you cut about 600 calories a day without increasing your physical activity, you could lose half a week.

Motivate Yourself to Lose Weight Step 2

Finding a companion.

You should find a friend to take advantage of team power. The more you motivate someone, the more you have to explain what you do, or simply practice with you, the more motivated you are to continue the long way ahead.
Ideally, a friend has the same health goals. Assuming a 45-year-old woman is trying to lose 20kg with a 21-year-old friend who needs to lose 5kg, this is definitely not a match.
The Internet can be a place to find weight loss companions. There are currently many weight loss websites to help you find like-minded people, which is especially helpful if none of your friends fit you. If you want you can also quietly pursue your work.
Choose your personality match. If you don’t like the person, he or she can turn the training into an unpleasant experience and you will have no motivation to continue.
Depending on your diet, this person may help you build healthier eating habits, exercise more, or both. It is good to be able to find a friend to go shopping with! Generally, you should be close to someone who can make you feel happier throughout the process, without forcing you to compete.

Effective weight loss thanks to the Das Diet

If you are planning to find a way to lose weight for beginners, DAS Diet can not be missed. This is a weight loss regime designed for Vietnamese people by Nguyen Hoang Anh – a passionate bodybuilder and has a “great” follow-up on all social channels today.

In essence, DAS Diet (Dr. Anh’s Secret’s Diet) is a form of Low Carb but it is a variation of 5 different Low Carb diets (including the famous Atkins Diet) to best suit the diet. Nutrition of Vietnamese people. Especially those who are in the early stages of regaining beautiful body.

 DAS

He believes that the most effective, scientific diet must be based on daily eating habits and culture. Perhaps this is true when the DAS Diet method has been “widely spread” and its effectiveness has been demonstrated. Many nutritionists also assess that the DAS Diet is internationally possible.

The main purpose of DAS Diet is not really for you to lose weight fast but mainly for you to be aware of the nutritional value of the food every day. When your mindset changes, there’s nothing to stop you trying for a good body.

Based on the principles of the Low Carb diet, DAS Diet also requires cutting maximum Carb intake in every meal. Carbs and fats are the two main sources of energy that help the body function. When you cut Carb leading to excess fat will be the only source of energy the body will use to operate. From there, the excess fat will be reduced quickly and weight will be reduced.