What Cholesterol Does and Why It Matters

Cholesterol is this waxy, fat-like substance that our bodies need to function properly. It helps build cell membranes and make hormones, which are like the messengers that tell our bodies what to do. But here’s the catch: too much of the wrong type of cholesterol can clog up our arteries, causing all sorts of trouble like heart disease and stroke. That’s why we need to keep an eye on it.

When we talk about cholesterol, there are two main players: LDL and HDL. LDL is like the ‘lousy’ one because it’s the low-density lipoprotein that carries cholesterol to our arteries. That’s not great because it can build up and form plaques, narrowing our blood vessels. HDL, on the other hand, is the ‘healthy’ one. It’s high-density lipoprotein, and it helps shuttle cholesterol away from the arteries, keeping things flowing smoothly. So, the goal is to keep LDL low and HDL high for a happier heart.

Eating Right for Healthier Cholesterol

What we eat has a big say in our cholesterol levels. Imagine swapping out those greasy burgers for colorful fruits and veggies. Apples, berries, and leafy greens are like little heroes that pack fiber and antioxidants, helping to keep LDL in check. And don’t forget the power of whole grains – oats, quinoa, and brown rice – they’re like the good guys that can lower cholesterol too.

Now, let’s talk protein. Lean meats like chicken and turkey, along with fish like salmon and trout, are like the rock stars of healthy protein choices. They’re low in saturated fats, the ones that can bump up LDL. Fish also brings a bonus: omega-3 fatty acids. These are like the protectors of our hearts, fighting inflammation and keeping our blood vessels happy. So, aim to have fish on your plate a couple of times a week. And if you’re looking for snacks, grab a handful of nuts or seeds. They’re like mini treasures packed with unsaturated fats that can work wonders on your cholesterol profile.

Moving Around for a Happier Heart

Who said exercise had to be a bore? It’s not just about hitting the gym. You can dance around your living room, take a brisk walk in the park, or even do a quick workout routine at home. Regular physical activity, like 30 minutes most days, is like a magic wand for your heart. It can help raise your HDL, the good cholesterol, and lower your LDL, the not-so-good one.

The benefits of exercise don’t stop there. It can also help you shed some pounds, and even a small weight loss can lead to big improvements in your cholesterol numbers. Plus, it’s a stress-buster! Exercise releases those happy chemicals in your brain, making you feel good and helping to lower stress levels. So, whether it’s dancing, yoga, or a jog in the park, moving around is a key player in the cholesterol game.

Good Habits That Make a Difference

Now, let’s talk about some habits that can work like magic when it comes to cholesterol. First things first, drop the smoking – it’s like throwing fuel on the cholesterol fire. Smoking lowers your HDL, the good cholesterol, and makes your LDL, the not-so-good one, more dangerous. And while we’re on the topic of things to avoid, let’s chat about alcohol. Too much can mess with your cholesterol levels, so go easy on the drinks.

Now, onto a good night’s sleep and stress management. These two are like the dynamic duo for your heart. Poor sleep can mess with your cholesterol and even increase your risk of heart disease. So, make sure you’re getting those ZZZs. And stress? Well, it’s not great for your heart either. When you’re stressed, your body produces more LDL cholesterol, so finding ways to chill – whether it’s through meditation, deep breathing, or a hobby you love – is a win for your heart health.

Small Steps, Big Changes

Remember, taking charge of your cholesterol doesn’t mean you have to overhaul your life overnight. It’s okay to start small and build up. Keep tabs on your cholesterol levels with regular check-ups – it’s like a progress report for your heart. Celebrate every victory, no matter how tiny, because those small wins add up to big changes. And here’s the secret: every time you choose a wholesome meal, take a walk, or practice stress-relief, you’re becoming a superhero for your heart.

So, there you have it – natural ways to reduce cholesterol levels that are totally doable. By eating right, staying active, and cultivating good habits, you’re giving your heart the care it deserves. Your heart will thank you for it, and you’ll be on your way to a healthier, happier you.

Article How to Lower Cholesterol Naturally: Discover The Easy Tips first show on Sumberita.com.

Let’s talk about something that supports us every day, helps us stand tall, and literally never turns its back on us – yep, you guessed it, our back! Our backs are like the strong and sturdy frames of skyscrapers, helping us stay upright, allowing us to move freely, and carrying the load of our daily lives. But, just like those skyscrapers, our backs need regular upkeep to stay strong and healthy. Without it, we might run into issues like back pain or poor posture – kind of like a skyscraper starting to lean or crumble. And let’s be honest, nobody wants that, right?

So, what’s the best way to keep our “personal skyscraper” in tip-top shape? Exercise! But not just any exercise. There are specific exercises that can do wonders for our back health. That’s why we’re here today, embarking on this exciting journey to explore the best exercises for a strong back.

Through this guide, we’ll delve into the anatomy of our back, common problems, and how a strong back contributes to our overall health. We’ll then roll up our sleeves and break down the best exercises to keep our back strong and healthy – from strength training to flexibility exercises. We’ll also talk about how to incorporate these exercises into our routine, and other factors to consider for back health, such as nutrition, posture, and sleep.

Whether you’re new to the world of fitness or an exercise enthusiast, this guide is tailored to help you understand your back better and keep it strong and healthy. So, are you ready to strengthen your “skyscraper” and reach for the skies? Let’s get started!

Understanding Back Health

A. Anatomy of the Back

Ever wonder what makes up your back? Let’s think of it like a skyscraper. You see, just like a skyscraper, your back is an amazing structure, layered and engineered to perform a variety of functions. The spine, our backbone, is like the skyscraper’s steel frame. It consists of 33 vertebrae – these are like the individual floors. Between each ‘floor’, we have the intervertebral discs which act like shock absorbers when we move, similar to how the flexible joints of a skyscraper allow it to sway gently in the wind. Supporting all these are muscles and ligaments, much like the cables and supports holding the structure steady.

B. Common Back Problems and Causes

Just as skyscrapers can run into issues over time, so can our backs. Some common problems include lower back pain, which can feel like a dull ache or a sharp shooting pain. This can be caused by a variety of things, from poor posture and weak muscles, to disc injuries or spinal conditions. Herniated discs, for example, are like if a floor in our skyscraper were to buckle or break. Sciatica, on the other hand, is when there’s a pain along the path of the sciatic nerve, which is like the building’s electrical system having a glitch.

C. The Connection Between Back Strength and Overall Health

Now, let’s look at why a strong back is so important. You see, a strong back is like a well-maintained skyscraper. It can withstand storms, support more weight, and is less likely to have problems down the line. It’s not just about preventing back pain either. A strong back helps you maintain good posture, which can reduce the risk of joint pain, muscle strain, and even cardiovascular issues. Also, it helps with your overall strength and stability. Think about it, the stronger the structure, the more stable it is, right? Same with your back.

The Importance of Exercise in Back Health

A. Role of Exercise in Preventing Back Issues

Imagine if we never cleaned or maintained our skyscraper – it wouldn’t look or function very well after a while, would it? Similarly, regular exercise is key to keeping our backs healthy and preventing issues. It strengthens the muscles that support our spine, helping to keep our “floors” properly aligned. Not only that, but exercise also increases blood flow, bringing essential nutrients to our spine and muscles, kind of like how regular cleaning ensures all parts of the building are kept in good condition.

B. How Regular Exercise Contributes to a Strong Back

You might wonder, “How exactly does exercise make my back stronger?” Well, think about how lifting weights strengthens your arm muscles. It’s the same with your back. Regular exercise, particularly targeted back exercises, can help strengthen your back muscles. This means that they can provide better support to your spine, improving your posture and reducing the risk of back pain. It’s like adding extra support beams to our skyscraper, making it even stronger and more resilient.

Best Exercises for a Strong Back: Detailed Analysis

A. Strength Training: Best Exercises for a Strong Back

i. Deadlifts

Think of deadlifts as the elevator installation crew for our skyscraper – they really get to the core of the building. Deadlifts are fantastic because they work your entire back, from your lower back to your shoulders. They teach your body how to lift heavy objects properly, using your legs and core, rather than just your back.

ii. Back Extensions

Back extensions are like adding extra reinforcements to the lower floors of your skyscraper. They specifically target the lower back muscles, which are crucial for maintaining good posture and spinal stability.

iii. Barbell Rows

Barbell rows are like the window cleaners for our skyscraper, ensuring every part is taken care of. They’re a versatile exercise that works all the major muscles in your back, helping to improve both strength and flexibility.

B. Bodyweight Exercises: Best Exercises for a Strong Back

i. Pull-ups

Pull-ups are like the safety drills in our skyscraper, they make sure everything is working together properly. They require coordination and strength from various parts of your body, including your back, arms, and core.

ii. Planks

Think of planks as the fireproofing for your skyscraper, creating a solid base that protects and strengthens. Planks are amazing for building core strength, which in turn, supports your back and promotes better posture.

iii. Push-ups

Push-ups, although primarily an upper body and core exercise, also play a crucial role in back health. They’re like the air conditioning system in the skyscraper, contributing to the overall wellbeing and function of the building without directly being a part of the structure.

C. Flexibility and Mobility Exercises: Best Exercises for a Strong Back

i. Yoga Poses

Yoga poses are like the architects planning for the future of our skyscraper. They encourage flexibility and strength, making sure your back is prepared for any challenges that might come its way.

ii. Pilates Moves

Pilates moves, much like yoga poses, are all about strengthening the core and improving flexibility. They’re like the building inspectors, ensuring every part of the building is functioning as it should.

iii. Stretching Exercises

Stretching exercises are like the regular maintenance and check-ups done on our skyscraper. They help keep the muscles flexible, strong, and healthy, and we need that flexibility to maintain the range of motion in the joints.

D. Low-Impact Exercises: Best Exercises for a Strong Back

i. Swimming

Swimming is like the janitorial staff for our skyscraper, providing a comprehensive clean-up without the harsh impacts. It’s a total body workout that’s easy on the joints and can help strengthen your back, core, and arms.

ii. Walking

Walking is like the daily operations team for our skyscraper, keeping things moving smoothly. It’s a simple but effective low-impact exercise that strengthens your lower back and core muscles while improving your cardiovascular health.

iii. Cycling

Cycling is like the wind turbines on our skyscraper, generating power without causing damage. It’s another fantastic low-impact exercise that strengthens the lower back and core while promoting cardiovascular health.

Incorporating Best Exercises for a Strong Back Into Your Routine

A. Designing a Balanced Workout Routine

So now that we know the exercises, how do we fit them into our routine? It’s like planning the work schedule for our skyscraper. We need to make sure every part of the building gets the attention it needs. So, your workout routine should be balanced, incorporating strength training, flexibility, and low-impact exercises. Remember, just like a skyscraper, every part of your back is important, so it’s essential to work all these areas in a balanced way.

B. Understanding Your Body’s Limits

Now, here’s the thing. Every skyscraper is different, and so is every back. Just like a building, our bodies have limits. It’s important to know these limits to avoid injury. Start small and gradually increase the intensity of your exercises. Don’t rush into heavy weights or advanced yoga poses. Take it slow, like careful construction, building up strength and flexibility over time.

C. The Importance of Consistency

Consistency is key in both building maintenance and back health. Imagine if we only cleaned our skyscraper once a month, it would get pretty messy, wouldn’t it? It’s the same with exercise. Consistent exercise helps keep your back strong and healthy. It’s not about one intense workout a week, but regular exercise that your body can get used to and build on.

Other Factors to Consider for a Strong Back

A. Nutrition for Back Health

Just like a skyscraper, our backs need the right materials to stay strong. That’s where nutrition comes in. A diet rich in calcium and vitamin D, for instance, can help maintain strong bones. Also, consuming enough protein is crucial for muscle recovery and growth. So, eat balanced meals, with plenty of fruits, vegetables, and lean proteins.

B. Importance of Proper Posture

Think about it this way: if our skyscraper starts leaning to one side, it’ll put more pressure on that side, right? This can cause damage over time. The same applies to our backs. Proper posture, whether sitting or standing, helps distribute weight evenly, reducing strain on your back muscles and ligaments.

C. Role of Sleep in Back Health

Finally, don’t forget about the importance of good rest. After all, even skyscrapers need downtime for maintenance. Good sleep allows your body to recover from the day, repair any damage, and rejuvenate for the next day. Plus, sleeping in the correct position can also help maintain a healthy back and spine.

Alright, my friend, let’s do a quick recap before we wrap this up. Just as maintaining a skyscraper involves a variety of tasks, from cleaning to repair work, maintaining a strong back involves a mix of exercises. Strength training exercises like deadlifts, back extensions, and barbell rows help build the muscular support your spine needs. Bodyweight exercises like pull-ups, planks, and push-ups work on your overall strength and stability. Flexibility and mobility exercises such as various yoga poses, Pilates moves, and stretching exercises keep your back agile and resilient. And let’s not forget the low-impact exercises like swimming, walking, and cycling, which are kind to your joints while keeping your back engaged.

Remember, your back health is a marathon, not a sprint. Keep it consistent, respect your body’s limits, and make sure to balance your routine. To get the best results, it’s good to follow reputable fitness experts. Websites like Mayo Clinic, Harvard Health, and WebMD provide great advice and guidelines on back exercises. You can also consider following certified fitness trainers on YouTube or other social media platforms for guided workouts and tips.

Let’s face it, our back is as essential to us as the framework is to a skyscraper. It allows us to stand tall, supports us in virtually all activities, and when kept strong and healthy, it contributes to our overall wellbeing. It’s not just about preventing back pain or looking good; a strong back can enhance your overall health and quality of life. It’s like having a well-maintained, sturdy skyscraper – it stands tall, withstands storms, and serves its purpose beautifully.

So, let’s give our backs the attention they deserve. Keep your “skyscraper” strong and magnificent. And remember, as with all fitness journeys, be patient with yourself. Progress takes time. Be proud of each step you take towards a healthier back. You’re doing great!

Article Your Back Health Matters: Best Exercises for a Strong Back first show on Sumberita.com.

Oxygen is essential in our life. Every living being needs oxygen to sustain their life. The amount of oxygen needed depends on the size of the thing. The bigger the size, the more oxygen needed to sustain them. It also applies to human being as well.

The healthy people need not to worry about their breathing process since with the usual oxygen intake, the body can sustain the working of its part. If the body or the brain needs more oxygen, it will send signal for us to breathe more air by yawning, taking a very deep breath. After doing that, usually we become fresher a little bit.

However, it will be different if we have problem in our breathing for example due to the Covid-19 which plague us for several years. During the peak disaster a year ago, many people passed away due to the low blood oxygen level resulting in organ failure in the body.

Therefore, increasing blood oxygen level is an essential thing to do even if we are in a healthy condition.

How to increase blood oxygen level

Actually, there are so many things you can do to increase your blood oxygen level; however, the most basic and simplest thing is by breathing.

Human being is able to do breathing instinctively so that’s why we can still be able to breath even if we are in a condition not being able to control our body movement such as when we are sleeping.

To maximize the air intake to our lungs is to make the parts of body needed in breathing expand as much as possible which are stomach and chest.

Type of breathing

1. Chest breathing
2. Stomach breathing
3. Diaphragm breathing

There are several types of breathing people commonly use.

Best breathing technique to increase blood oxygen level

Looking at those kinds of breathing techniques, the best way to maximize the blood oxygen level in our body is using the third type of breathing which is diaphragm breathing.

By using both chest and stomach at the same time while breathing, we will breathe more air compared to using just one. Thus, it will provide much more oxygen to our blood. 

It surely needs more concentration compared to the other breathing types since normally people use either stomach or chest in their breathing. All you need to do is being aware on the breathing process, you need to utilize both stomach and chest in your breathing.

You can try to use this breathing technique every day and feel the difference compared to your usual breathing.

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Unfortunately, the body’s condition is too fat often makes it challenging to move intensely. For that, people who are obese should choose the type of low-impact exercise.

Exercises that are suitable for fat people

People who are overweight or obese will feel tremendous pressure on their knees, waist, pelvis, and ankles during activities.

Although several conditions make it difficult for intense physical activity, exercise remains an obligation in overcoming obesity,

The recommended exercises for obese people are low-impact types, which are types of exercise that have minimal stress on the body and joints.

This exercise does not require jumping or supporting your body on only one leg. Here is an example of low-impact exercise for obese people.

1. Walk

Of the many exercises for obese people, the cheapest and most accessible is walking. You don’t even need a lot of equipment to do this exercise.

Walking does not burn too many calories. However, if obese people run it, the total calorie burn can increase.

That is because you expend more energy when moving compared to normal-weight people.

In a study, for exercise for obese people to be influential, walking at least 10,000 steps a day is recommended so that if the physical activity takes longer, you can burn more calories.

2. Swim or walk in the water

Swimming is a low-impact exercise that is good for obese people.

When you are active in the water, your body weight will also be supported by the water. That way, the risk of burdening joints and bones is minimized through this sport.

What are the tips for walking on water? First, the feet should not touch the bottom of the pool so the body half floats.

Then move your body as if you were walking on land. Repeat this walking motion over and over again.

Swimming is also effective in regulating breathing and burning calories. No wonder swimming is suitable to be included in the list of exercises for obese people.

(*Ads: recommended swimming pool contractor on New Orleans)

3. Bicycle

Cycling is one of the most effective exercises for obese people to burn calories, plus it is safe because it includes low-impact exercise.

You can use various types of bicycles: stationary bikes or regular bicycles.

If you want to cycle, there are tips you can do so you don’t get tired quickly. So, exercise can be regular.

To be more leverage, you can try cycling for 60 minutes. Here are cycling tips that you can follow.

• First 30 minutes: cycling lightly without compulsion. At the last minute, gradually increase the intensity of the stroke.
• Minutes 30 – 35: Maximize the pedal’s intensity as strongly as possible.
• Minutes 35 – 40: reduce the intensity of pedaling so that you cycle easily.
• Minutes 40 – 45: put all your energy into moving the bike as much as possible.
• Minutes 45 – 50: reduce the stroke’s intensity again, so it feels easy.
• Minutes 50 – 55: pedal the bike as hard as you can.
• Minutes 55 – 60: gradually reduce the intensity of pedaling to the lowest possible.

4. Strength training

Muscle strength training is also one of the essential exercises for obese people.

People with obesity need this exercise to improve posture problems and increase metabolism.

With strength training, the body will build more muscle. The body’s more power will increase your metabolism at rest.

The higher the metabolism, the faster the calorie-burning process occurs.

The reason is that if muscle mass increases, the body will release a compound called myokine in large quantities. This myokine will later help burn fat.

You can try some weight training at home using weights like dumbbells, or you can make moves like push-ups, squats, lunges, sit-ups, and so on.

5. Taichi

Taichi is an exercise with slow, calm movements but can burn calories despite its low-impact nature.

If you notice, exercises for obese people mainly emphasize flexibility exercises. So when doing Taichi, you must do specific postures to train your flexibility.

Each posture movement will switch without pause. So, the body seems to move in a flowing way. For the body to keep moving, you must focus like meditation.

The breath also needs to be adjusted to make it easier to focus so that the movement remains stable.

Because it increases flexibility, Taichi is good for reducing joint pain. So, this is a sport that is suitable for obese people who have joint problems.

Not only increase body flexibility, but Taichi also benefits obese people, namely:

• improve mood,
• increase stamina,
• strengthen muscles, and
• improve the performance of the heart.

To do exercises for fat people like Taichi, it would be better if there was a trainer. Many techniques are not standard and must be guided by experienced people.

Also, you can start your workout with a 5-minute warm-up and end with a 5-minute cool-down.

Each exercise lasts 30 – 60 minutes for 4 or 5 workouts per week.

Exercises for obese people should consider the safety of the joints. The reason is that the joints support a reasonably heavy load from your body.

Consider carefully if you want to do high-impact exercises because it is feared that it will add pressure to the joints it can trigger the risk of injury.

Article 5 Safest Exercises for Obese People. What’s that? first show on Sumberita.com.

But what kind of exercises do lift the buttocks?

Best glute lifts you can do at home.

Although some people exercise to shrink the buttocks, many want to enlarge the buttocks.

Glute workouts at home focus on repetitive movements that rely on the thigh and hip strength.

Here is a complete guide to doing glute workouts at home.

1. Gluten Bridge

This first exercise is safe enough for beginners; the glute bridge will strengthen the buttocks and hamstrings and the muscles through the hips.

Here’s how to do this exercise.

• Lie on your back with your knees bent and feet on the floor—choice of hands at the sides of the body with palms flat on the ground.
• Hold your abs and hips, press your feet to the floor, and lift your hips off the floor. Your body should form a straight line from shoulders to knees.
• Hold up for 5 seconds, then slowly lower to the starting position.
• Complete three sets with 15 counts.

2. Jump and squat

This plyometric exercise will nourish your heart and help strengthen your buttocks, hips, quads, hamstrings, and calves.

Here’s how to enlarge the buttocks through plyometric exercises.

• Stand in a squat position with legs slightly wider than shoulder-width apart and arms at the sides.
• Lower your body until your thighs are in line with your knees.
• When you squat, clasp your hands forward with your palms together.
• Push the body up and down. Extend your arms out to the sides to help kick your body.
• Squat back slowly, knees bent, and repeat.
• Complete three sets of 10-15 counts.

3. Walking with weights

Lunges are an excellent exercise for building and toning butt muscles.

In addition, the exercise targets quadriceps strength and improves your balance.

If you have problems with your knees, ankles, and hips, consult a physical therapist before trying this exercise.

Here’s how to do it.

• Hold a dumbbell in each hand with your hands at your sides, or find another object that has the same weight.
• Stand with feet hip distance apart—step forward about 60 cm with the left foot.
• Bend your left knee toward the floor until it is parallel.
• Pause and hold this position for a few seconds.
• Then take a step forward with your right foot, and repeat the movement with this leg.
• Repeat this pattern, alternating legs for 20 reps (10 each leg).
• Complete with two sets of 20 counts.

4. One-leg deadlift

The one-leg deadlift is a medium to advanced intensity exercise that targets the strength of the buttocks and hamstring muscles.

This glute workout at home also works on balance and stability in your core muscles.

Here’s how to enlarge the buttocks with the one-leg deadlift.

• Hold a dumbbell in each hand or find another object with the same weight. Place your hands in front of your thighs.
• Stand with your weight on your right leg with a slight bend in the knee.
• Begin the hanging movement by lifting the left leg straight back.
• Let the weight of the body fall forward, palms facing each other while still holding dumbbells.
• Your body will drop to the ground when your left leg is straight back, and your right foot supports your weight.
• Lift slowly until your left foot is parallel to the floor.
• Slowly lower your legs to the starting position.
• Complete three sets with 15 counts on each leg.

5. Clamshell

The clamshell targets the deep buttocks muscles (gluteus medius and minimus). That is often overlooked when doing exercises like squat jumps and deadlifts.

These muscles help stabilize the pelvis, prevent low back pain, and balance the lower body.

Check out how to do the following glute workout at home.

• Begin by lying on your left side with your feet stacked, your head resting on your left arm, and your right hand on your hip.
• Bend your hips and knees to make a 90-degree angle. Your feet should be in line with your buttocks.
• Raise your right knee as high as possible while keeping the soles of your feet together.
• Keep your left knee in contact with the floor and hips stacked. Don’t roll your hips back.
• Hold at the top for a few seconds before slowly lowering to the starting position.
• Complete three sets of 15 counts, then repeat on the other side.

6. Donkey kicks

This type of glute workout at home focuses on the movement of the buttocks muscles so that it is the right way to enlarge your buttocks.

Check out how to enlarge the buttocks with the following exercise.

• Start by positioning yourself in a crawling position.
• Keep your knees hip-width apart, place your palms on the floor, and your spine straight.
• Then lift your right leg off the floor, keeping your right knee bent and your leg straight.
• Use your glutes to push your legs up toward the ceiling. * Hold and push at the top. Make sure your hips and hips stay pointed toward the ground.
• Return to starting position.
• Complete 15 counts on each leg for three sets.

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Wrist size, large or small, is usually influenced by several things such as genetic factors, activity, to gender.

The wrist’s size depends on the bones’ shape, muscle mass, and the number of layers of fat under the skin.

There is no way to enlarge a skinny wrist significantly.

However, you can do several types of exercise to work specific muscles and increase wrist muscle mass.

Six ways to increase wrist strength

A study in the Journal of Strength and Conditioning Research (2018) states that exercises to increase wrist size provide significant results.

You can improve wrist motor control and strength with six weeks of regular practice.

This exercise also strengthens the wrist muscles, allowing hand movement while maintaining physical fitness. Here’s a guide to trying it.

1. Wrist Roll

How extend wrist muscles is very easy to do. Here are the steps to do a wrist roll.

• Sit straight and start with your palms in front of your chest so your elbows are facing out.
• Extend your arms forward while rotating your wrists so that the backs of your right and left hands meet.
• When your arms are fully extended and the backs of your hands are touching, roll your wrists so that your thumbs face your face as your elbows are bent inward.
• Continue by bending your elbows and palms on your chest as in the starting position. Repeat several times until you feel comfortable.

2. Palms Up/Palms Down

Palms up and down can help reduce wrist stiffness and build muscle mass.

This movement can also be a way to extend wrist muscles. Here’s how to do palms up and down.

• Sit straight, and spread your arms to the sides at shoulder height.
• Start with palms facing up with fingers spread wide and chest open.
• Next, turn your palms facing down, pointing your thumbs back.
• Turn your palms up and down to feel the stretch through your forearms, biceps, shoulders, and neck.
• You can do a variety of movements, such as the proper palm up and the left palm down.

3. Arm Rolls Up

Quoting to the American Council of Exercise website, increasing wrist flexibility is essential to prevent numbness and tingling.

If you often spend long hours in front of the computer, you may need to do the following simple movements.

• Start with arms outstretched in front and palms facing up.
• Flex your wrist to point your finger up.
• Next, bend your elbows and bring your fingertips to your shoulders.
• Tuck your fingers into your biceps and point your elbows toward the sky.
• You should feel this stretch from the shoulders to the fingers.

4. Wrist Curl

This wrist exercise works the muscles inside the forearm that move the palm toward the arm.

The goal is to build strength and muscle mass in your wrist.

You can exercise using dumbbells or a pair of bottles filled with equal amounts of water.

It doesn’t have to be too heavy, so it doesn’t put pressure on the wrist ligaments.

Here’s how to do a wrist curl.

• Hold two light dumbbells with your arms on your thighs and palms facing up.
• Let your hands hang past your knees and position your hands relaxed so that the weight is on your fingers.
• Grasp dumbbells, then bend your wrists until they are as close to your arms as possible.
• Pause, then slowly reverse the movement to lower the weight onto your fingers.
• Do as much as 10-15 times slowly and breathe.

5. Using a hand gripper

Using this tool can be the most effective way to extend wrist muscles.

The reason is that this tool can help enlarge the forearm muscles that control your wrist and fingers.

Below are steps to use a manual hand gripper that you can try at home.

• Place your thumb on one side of the hand gripper and the other finger on the other side.
• Firmly grip the hand gripper and hold it for 10 seconds.
• Do it slowly, do not force yourself to hold too long.
• Increase grip duration and exercise frequency according to your condition.

6. Another way to Extend wrist muscles

You can get many benefits of regular exercise to maintain health.

In addition to some hand exercise movements above, you can apply the following ways to enlarge your wrist.

• Maintain ideal body weight.
• Sufficient protein needs with balanced nutritious food.
• Try stretching movements for wrists that are sore or feel stiff.
• Exercise regularly, such as push-ups or pull-ups.
• Use both hands in balance in the activity.

Article 6 Effective ways to enlarge wrist muscles without going to the gym first show on Sumberita.com.

Why does the body aches after exercise?

Doing a new type of exercise or movement can damage muscle cells. That is commonly known as DOMS or Delayed Onset Muscle Soreness, which is normal.

It will apply to everyone, even professional athletes, though. Damage to muscle tissue is what causes pain. The body is sore after working out indicates that the muscles start adjusting to the stress during a workout.

DOMS usually appears 12 to 24 hours after exercise. This pain can last for the next 24 to 48 hours.

That is why you usually only feel sore the next day or hours after exercising.

When experiencing DOMS, exercise movements make muscle fibers break. Muscles will adapt to repair these fibers to become stronger.

When you do the same activity again, the muscles get more robust and can adapt. The pain did not appear again.

For example, if it’s your first time doing ten push-ups, your arms and stomach will likely hurt the next day because you’re not used to it.

By the next day, your muscles are better able to adapt, and ten push-ups are no longer painful.

Causes Body is sore after working out.

Muscle pain after exercise due to DOMS is different from the condition of muscle aches and pains. You can experience this condition if you do things like the following.

• Start doing exercises for the first time or have not exercised in a long time.
• Add new activities to your regular exercise program.
• Increase the amount of exercise intensity.
• Do long activities over and over again without adequate rest.

In addition, several types of exercise can increase the risk of DOMS:

• Jog.
• Aerobics.
• Down the hill.
• Jump.
• Muscle strength training.

How to deal with body pain after exercise

Here are some ways to deal with muscle soreness after exercise.

• Sports massage.
• Take a cold shower or warm water.
• Soak in cold water.
• Light aerobic exercise such as light walking, small jumps, or light running in place.
• Take over-the-counter pain relievers, namely ibuprofen and paracetamol.

Body pain after exercise is a normal condition if you start exercising again or increase the intensity of your workout.

If the pain is unbearable, take a break to rest.

Body pain after exercise to watch out for

You should know the difference between muscle soreness due to exercise adaptation and muscle pain caused by muscle overuse or injury.

Some signs and symptoms of the body being sore after working out that you need to watch out for are:

• Feeling not able to do all light daily activities or work.
• Pain sensation does not go away after more than 72 hours.
• Swelling of the legs can involve running injuries.
• Reduced range or movement of joints due to swelling.
• Dark urine color or less frequent urination.
• Increased heart rate, even at rest.
• Frequent cold and flu symptoms.
• Decreased appetite than usual.

If you experience any of these symptoms after exercising, allow your body to rest fully.

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What is warming up?

Warming up is a series of exercise movements with a light intensity that is carried out so that the body is better prepared for physical activity.

Citing the Mayo Clinic, here are some reasons why it’s essential to warm up before exercising.

• increase blood flow to muscle tissue,
• helps increase body temperature,
• helps the performance of the heart and blood vessel system (cardiovascular),
• improve physical performance during exercise,
• reduce the risk of injury, and
• prevent muscle cramps and muscle aches.

It would be best if you warmed up before starting to exercise or do any strenuous physical activity.

When warming up, try exercises that focus on large muscle groups, such as the legs, chest, shoulders, and back, to reap the benefits.

Easy warm-up exercises at home

Here are some examples of a recommended warm-up before exercising.

1. Squat

Squats are a list of warm-up exercises that target muscle strength in the lower body, including the quads, hamstrings, and buttocks.

You can start with a lighter intensity, then slowly increase the power.

You can also increase the intensity by holding the weight while doing squats.

Here’s how to do the correct squat to warm up.

1. Stand with feet hip-width apart and toes facing forward or slightly to the side.
2. Keep your back straight and slowly lower your hips until your thighs align with your knees.
3. Hold for a moment in that position, exhale and stand back up.
4. Do as many as 1-3 sets of 12-15 repetitions of the movement.

2. Push-ups

This warm-up exercise works your upper body, chest, and waist. You can do push-ups in the first few moves by resting on your knees.

Here’s how or the steps to warm up with push-ups.

• Place yourself in a straight horizontal position with your palms on the floor and your hands shoulder-width apart.
• Keep your shoulders straight and not bent. Your back should be straight, and your feet should be parallel. You also need to make sure your stomach doesn’t bend.
• Slowly lower your body towards the floor. Do not let the body position or back down. The elbows of the arms will bend during this movement.
• Once your chest or chin almost touches the ground, press up and straighten your arms.
• Do as many as 1 – 3 sets with 8 -12 repetitions of the movement.

3. Plank

Planks are an excellent list of warm-up exercises for building upper body and back strength and improving balance and posture.

Below are the steps to do a plank.

• Place your body in a push-up position. You can start by resting on your knees if you are a beginner. You can try the plank resting on your arms if you’re already proficient.
• Keep your palms and toes flat on the floor. Keep your back straight and your abs tight. Keep your head or back straight.
• Hold the plank position for 30 seconds to 1 minute.

4. Triceps warm-up

This exercise involves several movements to help relax and warm your triceps (underarm muscles).

This warm-up movement also helps prepare the muscles for triceps and biceps training.

Here’s how or the steps to warm up the triceps.

• Extend your arms to the sides, so your palms are parallel, making sure they are facing down.
• Keep your arms straight and twist them in circles towards the back.
• After 20 – 30 seconds, you turn your arms around in a forward direction.
• After 20 – 30 seconds, turn your palms forward and move your arms back and forth.
• Do as much as 1-3 sets of this movement.

5. Side lunge

This list of warm-up exercises works your lower body and can help strengthen your legs, buttocks, and hips.

You can increase the intensity of this warm-up by using dumbbells.

Here are the steps to make a side lunge which is also a sport to build leg muscles.

• Stand with feet hip-width apart.
• Press right foot as you step left foot to the left side.
• Squat while bending the left leg and keeping the right leg straight.
• Hold the position briefly. Lift your hips and return your left leg to the starting position.
• Perform similar movements alternately to the right side.
• Do as much as 1-3 sets of 8-15 repetitions.

6. Turn the shoulder

This exercise helps relax your shoulder, back, and neck muscles. In addition, this movement helps the heart increase blood circulation in the body.

Here’s how or the steps to do the shoulder rotation warm-up.

• Perform walking movements in place.
• Turn your shoulders forward five times and back five times.
• Let your arms hang at your sides.
• Do as many as two sets with ten repetitions of the movement.

7. Run in place

This list of warm-up exercises can help pump your heart and improve blood circulation throughout the body. Do this warm-up for 30 seconds to 1 minute.

Below are ways or steps to do a run in place.

• Do jogging movements in place at a slow speed.
• After about a minute, do a jog while lifting your knees to chest level for at least 30 seconds.
• Return to jogging at a slow pace.
• Although often overlooked, warm-up is an essential part of the exercise.

Warming up can help improve flexibility and athletic performance and reduce the chance of workout injuries.

You can do the example of the warm-up movement above with a light intensity before doing the core exercise.

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What is a coordination exercise?

Coordination exercises are flexibility exercises that aim to train muscle tissue, the cardiorespiratory system, and the central nervous system (CNS).

Incorporating balance and agility exercises into your exercise routine will benefit motor coordination.

Motor coordination is the ability to move various body parts to perform certain activities.

For example, dribbling a basketball uses your arms and hands to bounce the ball. Simultaneously, your feet move your body around the court.

That is called bilateral coordination when you use two different body parts simultaneously, such as the movement of your hands and feet while playing basketball.

Good coordination can help you move more agile and balanced during activities. It includes performing various difficult movements during exercise quickly and accurately.

Examples of coordination exercises

Coordination exercises involve flexibility exercises both internal and external to the body.

This movement will train proprioception (touch receptors and awareness), balance, and timing.

Coordination movement exercises generally include:

• eye and hand coordination,
• reaction to Gestures (gesture based on gestures promptly),
• hand and foot coordination, and
• eye and foot coordination.

The following are some examples of easy coordination movement exercises suggested by Elizabeth Kovar, health and fitness expert at ACE Fitness.

1. Stand by throwing the ball.

This exercise aims to train body balance as well as hand-eye coordination skills. Here’s the movement coordination exercise.

• You start by placing both feet on the floor.
• Position the body with one leg raised by 90 degrees at the hip.
• Toss a tennis ball alternately into each hand.
• Eyes must follow the ball.
• Complete a set of 8 -10 reps on each leg.

2. Contralateral and ipsilateral

These coordination exercises examples will train your hand and foot coordination. This exercise is divided into two movements, namely contralateral and ipsilateral.

The following are the steps to perform each movement.

Contralateral movement

• Raise your right arm above your head and raise your left leg by 90 degrees at the hip.
• Hold for 3-5 seconds and lower to the starting position.
• Then raise your left arm above your head and simultaneously raise your right leg by 90 degrees at the hip.
• Continue the exercise movements alternately.

Ipsilateral movement

• Raise your right arm above your head and raise your right leg 90 degrees at the hip.
• Hold for 3-5 seconds and lower to the starting position.
• Next, raise your left arm above your head and simultaneously raise your left leg by 90 degrees at the hip.
• Continue the exercise movements alternately.

3. Walk, throw and catch

An example of this coordination exercise is a combination of eye coordination exercises with hand and foot coordination.

Finding a friend or partner to do this exercise would be best. Here’s the coordination exercise movement

• You and your partner stand side by side, parallel.
• Start walking with a partner.
• Bounce the ball on the floor and aim it at your partner.
• Ensure you don’t throw the ball too far forward for your partner to catch.
• Do the exercise by walking back and forth and taking turns bouncing the ball.

4. Squats with a focal point

Example The next exercise is to do squats by focusing attention on one point. This movement will train your eye and hand coordination.

This example of coordination exercise has two ways; the following is a full explanation.

First step

• Stand straight with your feet hip-width apart.
• Raise your arms to shoulder height and extend your palms facing forward.
• Find a focal point on the wall or floor in front of you.
• Slowly do squats while the right arm moves to the side of the body (rotating the body) while still focusing on the focal point.
• Return torso and arms to a standing position. Next, do the same movement on the left arm.
• Do the right and left-hand movements alternately.

Second way

• Stand straight with your feet hip-width apart.
• Raise your arms to shoulder height and extend your palms facing forward.
• Focus on the moving fingers.
• Slowly do squats while the right arm moves to the side of the body (rotating the body) while still focusing on the fingers of the right hand.
• Return torso and arms to a standing position. Next, do the same movement on the left arm while still focusing on the fingers of the left hand.
• This method will train your head to rotate in the same direction as your arms.

5. Reaction squats

This coordination exercise example requires a partner to cue you to make a move.

This exercise will train eye-foot coordination and how you respond to cues given by your partner.

• You and your partner stand facing each other.
• Couples will use their hands to point right or left.
• You must align the movement of the side squat according to the direction indicated.
• You and your partner can repeat this exercise.

6. Reaction training

This coordination exercise aims to train your reaction or response to cues from a partner or friend. Here’s how to do it.

• Stand in front of a bench or step.
• Couples signal by saying the word “right” or “left.”
• You climb a bench or step with a foot that matches the cue.
• You can climb onto a bench with both feet or bend the other leg 90 degrees at the hip.

7. Swimming

8. Tai chi

9. Contactless boxing

10. Playing handball with friends.

11. Bouncing the ball against the wall

12. Doing ball juggling

13. Sewing or knitting

14. Painting or drawing

15. Playing video games

Those are some coordination exercises examples that are quite easy and simple.

Exercising motor coordination skills can improve physical fitness.

You can feel the benefits of coordination exercises when you undergo a lot of physical activity, including work that involves a lot of body movement.

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Several belly fat loss exercises are worth trying for those who have a distended stomach and are starting to want to get rid of it. For those of you who are beginners, this simple movement is certainly very suitable for those of you who are still not used to doing exercises.

Exercises to lose belly fat at home

Here are some exercises to lose belly fat that you can try:

1. Plank

Plank is a very effective exercise to lose belly fat and thighs. To do this, you only need a flat surface without any tools. If you want, add a mat such as a carpet or a mat to make the exercise more comfortable.

Here’s how to do a proper plank:

• Position the body face down, but do not let the body stick to the base.
• Position your arms forward and bend your elbows to a 90-degree position.
• Using core strength, slowly lift your body off the floor.
• During the plank, position the legs straight back while the feet rest on the tips of the toes.
• Make sure the body position is straight from head to toe.
• Position the face facing down and put the shoulders in a relaxed position.
• After getting a good and correct plank position, train the muscles by holding the stomach by pulling the navel area inward (the stomach seems slightly deflated) and contracting the buttocks muscles.
• Hold this position for 5 seconds, then repeat until your total time in this position reaches 30-60 seconds. That counts as a set.
• Repeat for up to two to three sets with a rest period of 20-30 seconds per set

2. Side plank

This variation of the plank movement focuses on the core muscles of the body, such as the abdomen and waist, which are suitable as an exercise to lose belly fat. This exercise makes the body work hard to maintain a stable posture. That way, the accumulation of fat in the abdomen will gradually decrease.

How to do a side plank:

• Tilt the body to one side of the body. You can start it from the left or right.
• Place your elbows directly under your shoulders with your arms perpendicular to your body.
• Straighten and stack both legs.
• Lift your hips on the floor slowly until they are in line with your shoulders and legs. Moment
  raise the hips, focusing on contracting the abdominal muscles.
• Keep your hips in the air for 30-45 seconds. Then slowly lower your hips, but stay in the air and don’t touch the floor. Repeat this movement for 2-3 sets of 10 counts each.
• Perform the same movement on the opposite side of the body.

3. Lying leg raise

Exercise to lose belly fat by doing Lying leg raises is one of the most challenging exercises compared to other movements. During the lying leg raise exercise, while lying on your back, you should raise your legs straight up without bending them at all. To be able to do this movement, your abdominal muscles are required to work very hard.

How to do a lying leg raise:

• Lie on the floor in a supine position. Place your hands by your sides with your palms facing the floor.
• While lifting the legs, feel the contraction of the abdominal muscles.
• Slowly raise your feet until your toes are parallel to your stomach and at a 90-degree angle with the floor. Hold this position for a few seconds.
• Lower your feet slowly until the heel of the foot is a few centimeters above the floor.
• Keep feet in the air.
• Repeat this movement for 2-3 sets of 10 counts each.

4. Leg up crunch

This variation of the lying leg crunch will focus on the lower and upper abdominal muscles. This exercise to lose belly fat has an exercise pattern similar to the lying leg raise. The difference is that when the legs are perpendicular to the stomach, the hands are raised towards the toes, and the head is brought closer to the chest.

How to do leg-up crunches:

• Lie on the floor in a supine position. Place both hands perpendicular to the shoulders.
• While lifting the legs, feel the contraction of the abdominal muscles.
• Slowly raise your feet until your toes are parallel to your stomach and at a 90-degree angle with the floor. At the same time, raise your hands towards your toes and your head towards your chest.
• Maintain this position for a few seconds.
• Lower the legs, head, and arms slowly. Meanwhile, the head is lying down, and the hands remain perpendicular to the shoulders.
• Try the heel of the foot is a few centimeters above the floor. Keep your feet in the air.
• Repeat this movement for up to 3 sets of 12 counts each.

5. Crossover crunch

Exercises to lose belly fat crossover crunch, burn belly fat, and train your thigh and back muscles.

How to do a crossover crunch:

• Lie down in a prone position on the floor.
• Place your hands behind your head. Position the right leg cross-legged above the knee of the left leg.
• Turn the body and head to the right and left. Exhale slowly while lifting your head, neck, and shoulders slightly off the floor. Focus on contracting the abdominal muscles.
• Perform the same movement by turning the body and changing the position of the legs.
• Repeat this movement for up to 2 sets of 10 counts each.

6. Bicycle crunches

Adapting the movement of pedaling a bicycle, one of the exercises to lose belly fat can be done while supine and swinging both legs. Bicycle crunches can make your abdominal muscles stronger and flatter.

How to do bicycle crunches:

• Lie down in a prone position on the floor.
• Place your palms behind your head.
• Lift your head, and bend slightly forward about 45 degrees from the floor. Then, lift both legs to form a 45-degree angle from the floor.
• Turn your body and head to the right, and exhale slowly while bending your right knee towards your chest.
• Make sure your right knee touches your left elbow. Do the opposite movement.
• When the movement is done, stay focused on the contraction of the abdominal muscles.
• Repeat this movement for 2-3 sets of 10 counts each.

7. Mountain climbers

Exercises to lose belly fat with Mountain climbers work to burn belly fat. The exercises are carried out like the movement of a person climbing a mountain.

How to do mountain climbers:

• Place your palms on the floor, with your arms straight in line with your shoulders.
• Bring your legs together and straighten them far back. Slowly lift your right knee toward your chest with your toes resting on the floor. Do the same movement with the left leg.
• When this movement is done, maintain the body’s position with the head focused forward. Feel the contraction of the abdomen and thighs as the leg swing is carried out faster.
• Repeat this movement for up to 3 sets of 20 counts each.

8. Boat pose

Boat pose is a yoga pose that is widely practiced as an exercise to lose belly fat. Here are the boat pose steps as a sport that will help get rid of a distended stomach:

• Sit on a yoga mat with your legs stretched out in front of you.
• Bend your knees, then lift your feet off the floor until your shins are parallel to the floor.
• Extend your arms in front of you while extending your legs as far as possible.
• Hold the pose for 30 seconds or more. Control your breathing.
• Return to starting position, and repeat 8 to 10 times to engage the core and upper abdomen.

9. Russian twist

This exercise to lose belly fat may look simple, but you will feel a sensation in your upper abdomen after a few repetitions. To make it more challenging, you can add weight by holding it.

Here are the steps for the Russian twist:

• Sit on a yoga mat with your thighs on the floor, then bend your knees.
• Tighten your stomach and hold it, so your buttocks stay on the floor. Then, lean back until you form a 45-degree angle with the floor.
• Clasp hands just above your stomach (or gripping weights). Slowly turn your body to one side, bringing your weight over one side of your body.
• Turn back to the other side. Cross your ankles if you feel you are off-balance.
• Twist back and forth as fast as you can, but keep your feet at a 45-degree angle.
• Try to keep repeating the movement for a full minute before stopping.

10. Upward plank

Doing the Upward plank is not only an exercise to lose belly fat, but this exercise is also beneficial for toning the upper abdomen. The steps for the upward plank are:

• Sit with your legs straight in front of you. Position your arms straight with your palms on the floor.
• Tighten your abdominal muscles. Then, imagine a string attached to your belly button pulling you up.
• Use your palms to push your stomach up. Also, use your heels to help you push yourself higher.
• Hold this position for a few seconds before returning to the starting position. Repeat 10 to 12 times for one set.

Warm-up before doing exercises to lose belly fat

Before doing various exercises to lose the belly fat above, please make it a habit to always warm up to prevent sports injuries during exercise.

In addition, although this type of exercise seems easy and can be done at home, try to always consult a doctor or personal trainer. If the method is wrong, this movement is prone to injury.

On another note, to get the ideal stomach shape, you also need to live a healthy lifestyle by paying attention to food intake that is suitable for losing belly fat, getting enough rest, and not smoking or drinking alcohol.

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