23 Jan
Blog

Spiderman Planks: A Full-Body Workout To Promote Maximum Benefits!

the Spiderman plank is a body mass exercise responsible for strengthening your entire core, abs, triceps, shoulders, glutes and obliques. They're known for being a great cardio workout while helping your heart pump better. By adding this exercise to your workout routine, you can burn a lot of calories, which leads to a reduction in body weight. It also helps promote better body balance and build good posture. They are known as intense core exercises that help relieve a lot of stress. They also help build flexibility in your thighs and hips. This exercise is also responsible for toning your abs and strengthening your arms and back. Therefore, this exercise is known as a full body exercise.

Given below is the perfect guide on Spiderman Planks efficiently in order to achieve the maximum benefit.

How To Beat The Performance Of Spiderman Planks:

directions:

1. Start by standing hip-width apart and with your elbows under your shoulders. Remember to compress your glutes and engage your core. Keep your neck aligned with your spine. This is your starting position.

2. Now bend your right leg to bring your right knee closer to your right elbow. This should be accomplished by keeping your hips as upright as possible.

3. Now pause for a moment and return to the starting position.

4. Repeat the same movement with your left side.

Things to note:

1. Always keep your back upright when doing this exercise.

2. Remember to keep your pelvis retracted.

3. Bring your knee as close to your elbow as possible, but keep it off the floor.

4. Push your belly button into your spine.

5. Remember to inhale as you return to the starting position.

Variations:

1. If you want to make it easier:

(a) If you find it difficult to maintain proper form, you can always start by lifting one foot a few inches off the floor.

(i) Start with a forearm plank first, lifting one foot off the floor for a few seconds.

(ii) Then return to the original position and repeat the same with your other foot.

(b) If you want to make your Spiderman planks easier, you can always start with your hands instead of your forearms.

(i) Begin by assuming a high plank position and instead of your forearms, your hands should be under your elbows. Then your elbows should be under your shoulders.

(ii) Then you should do the exercise as it should be.

2. If you want to make this exercise harder:

When you have surpassed the traditional Spiderman plank, feel free to try the more complex version of this exercise. You can do this by adding some upper body work (a Spiderman plank push up).

(i) Begin by maintaining a high plank position.

(ii) Now bringing your knee as close to your elbow as possible, bend down to do a push-up.

(iii) Then push back up to your starting high plank position and switch to the next foot.

Frequently asked Questions:

1. How many Spiderman planks should I do?

You should do 10-15 reps of Spiderman Planks on each side. Try to devote at least 30 seconds to each leg.

2. How many calories does Spiderman Plank burn?

Spiderman planks burn about 2-5 calories per minute. This depends on your body weight.

3. What is Spiderman Planks good for?

Spiderman planks are beneficial for maintaining good posture and improving stability. They are responsible for burning lots of calories and promoting better body balance. They are also known to reduce your stress to a great extent. Therefore, adding Spiderman planks to your workout routine can prove to be very beneficial.

4. What Muscles Do Spiderman Planks Work?

The Spiderman Plank works your entire core, abs, glutes, triceps, shoulders and obliques.

5. Are Spiderman Planks a full body workout?

Yes, Spiderman Planks are a full body exercise.

03 Jan
Blog

Perfect Wall Sit , Benefits & Variations

ONE Wall seat is a common exercise for strengthening the quadriceps muscles. It is also known as the jetliner position. This exercise can be characterized by two right angles formed by the body, one at the knee and the other at the hip. Sitting against the wall is one of the most intense workouts for the quadriceps and can be very painful at times. Armed forces also use this exercise as a disciplinary measure. This exercise is also used as a strengthening exercise in many sports such as ice hockey, small boat racing, etc. It is also known as the Devil's Chair. Make sure to learn these exercises from professionals before performing them to avoid injury.

Today in this article we are going to talk about different types of this workout and also explain how to do it. If you love to gather information about workouts, this article is for you. Before we move on to a perfect wall seat, let's discuss the benefits of this workout.

Benefits of Wall Sit

1.Tons and strengthens

Just like hammer curls, help strengthen the biceps, and this workout will help strengthen the legs and quads. It also helps in burning fat.

2. Increases endurance and strength
This training helps us to activate the slowly twitching fibers of our leg muscles. In this way, it helps us increase our stamina.

3. Improves posture
When we sit against the wall, we focus on keeping our entire back against the wall as we open our chests and bring our shoulders back. And doing this exercise regularly improves our posture and changes our walking style.

4. Improves nuclear power
By contracting your abs while doing this workout, you can increase your core strength.

How does a perfect wall seat succeed?

You can do this exercise anywhere. All you need is a flat wall. The exerciser should lean their body against the wall with their legs firmly on the floor, shoulder-width apart. There should be a minimum of 2 feet between the leg and the wall (the distance between the leg and the wall depends on the height of the exerciser). Once the exerciser comes to the above position, he should slowly go down, keeping his back against the wall, until he bends his leg and forms a perfect right angle, because if not, it won't be a right angle. If it does not form a right angle, there will be less stress on the quadriceps and the effectiveness of the exercise will be lost.

The exerciser's knee should always be above the ankle and their back should always be in contact with the wall. The exerciser should hold the position for at least 30 seconds to a minute (it can even lengthen if the person is already exercising). You should rest for a minute if doing more than two repetitions. Repetitions and timing depend on the strength of the exerciser. You can practice this exercise daily and by increasing the timing you will gain more strength and endurance. If the exerciser has knee or kneecap pain, stop immediately to avoid injuring themselves. If the trainee is already exercising, they can hold a dumbbell during this exercise to increase the intensity. Very few people are injured during this exercise. Even so, we've mentioned some common mistakes so that you don't get injured:

. Thighs not parallel to the floor

. Knees that protrude past the ankles

. Weights on toes

. End down instead of up

What is the wall seat variant that works every muscle in your body?

Our professionals have added some wall seat variants to help you increase your upper and lower body strength as every muscle in your body is involved.

. Standard wall seat

. Wall sitting with biceps curl

. Wall seat with hip adduction

. Push out wall seat with medicine ball

. Single leg wall seat

. Wall seat with side elevation

. Wall seat with overhead press

The bottom line

If you are interested in increasing leg and core strength, this article is perfect for you. Follow all instructions step by step to avoid knee injuries.

frequently asked Questions

1. Can we get abs by doing? this workout?

No, you can't get abs by sitting against the wall; it only increases nuclear power.

2. Is this workout aerobic or anaerobic?

It's a simple, bodyweight aerobic exercise that requires only a stopwatch to keep track of time and a wall to lean against.

3. Duh this exercise make your thighs big

No, increasing the size of your thighs does not help; it tightens your thighs and increases strength and endurance.

18 Dec
Blog

Star Jumps: What, How to Do, Benefits

Star Jumps: What, How To Do, Benefits | Strength at all times

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15 Dec
Blog

The Benefits of Hill Running — More Speed, Better Mechanics, and Power

I grew up in the late 70s and 80s, have been an athlete my whole life and have loved soccer since I can remember. So one of my favorite mainstream media training stories as a kid was the hill legendary running back Walter Payton used to condition himself in the off-season. Search all over the internet and you can find stories about Payton's alien conditioning, how he brought athletes from all sports to exercise, and how they all ultimately knocked out from exhaustion. He's one of the most prolific runners in the NFL, arguably one of the greatest of all time, and the hill was his secret.

I've been training for almost twenty years now and I'm obsessed with mountain running. I owe that to Payton, and since speed is the ultimate goal in all of my programs, hills (or stairs for those of you who don't have a suitable hill nearby) are an absolute must in any speed or conditioning program. I've spent the majority of my career between Cal Poly and San Jose State, and both places have significant hill / stadium slopes that are perfect for pounding my athletes.

Why hill

Power and strength are crucial when it comes to speed, especially during the acceleration phase. Forty yard jumps, tall running backs shooting through a seam, a batter racing down the first baseline to hit a throw, or a forward exploding to the hole, the sudden surge of speed is the most important factor. It is the first three to five steps that determine the success of the effort.

Check out the NFL combo. When you see the athletes running into their 40s, it's the start that makes the best time. Conversely, if you see a man stumble out of the gate or take a sloppy step, rest assured that the time will be less than impressive.

(embed) https://www.youtube.com/watch?v=AgUP_u604NA (/ embed)

Mountain running teaches the drive phase of a sprint like nothing else can. Because of the incline, the runner has to use the forefoot to climb. One of the most important speed training cues we use is that the forefoot is responsible for speed and the heel is responsible for braking. Even tall guys who, due to their size and tendency to heel contact, come up first when running on level ground, are forced into a “suitable” sprint position. Think of the lean angle that world class sprinters use on the first 50-70 meters of a 100 meter run – this is the position we want to teach and the hill does it for us automatically.

The most obvious benefit is the burden that mountain running puts on its feet. I've always thought that parachuting, tape running, and partner hauling were silly considering all of these devices or routines are aimed at the benefits of time on the hills. In addition to squats, Olympic weightlifting and / or kettlebell training, nothing will improve leg strength and explosiveness like sprinting up a hill.

Use mounds for side applications

Since the vast majority of the teams I train for speed don't really have the ability to run straight in their sports where they would benefit from on-track training (think top speed), we devote almost all of our time to Change of direction training. Many children have little or no understanding of how to turn. They have no understanding of where their body is in space, they insist on using their toes to slow down, and most of the time they have little control over their swing when running.

(embed) https://www.youtube.com/watch?v=1ymA2RlXnKg (/ embed)

Due to the incline of the hill you have chosen, the runner must of course bring his drive foot into a "toe-in" position when climbing sideways. If they don't, their efficiency will drop and they will almost instinctively feel the need to adjust. When you are on level ground, one of the most important lessons I teach is a subtle toe-in on the outside leg of a turn. This does two things. First, it allows the runner to fully access the big toe while riding. Second, it is directionally in sync with the goal they are trying to achieve. Believe it or not, this is something many of these kids don't own when they first show up. And what you get when you don't have this technique is a slow, feeble attempt to redirect yourself.

Next, gravity is a tyrant. The natural slope of the hill requires a very strong push. One that is required on level ground when the athlete is trying to accelerate. If I can get a kid to drag their bum up the hill, either sideways or straight, then they have context and I can get that kind of understanding on level ground.

The benefits of backward hill sprints

Running backwards on the mountain is the perfect way to pound your athletes. The hill I use is behind our sports complex in Cal Poly and is about 35 meters long with an incline of about 14 percent. Steep. We have integrated running backwards into the final phase of our mountain training. Part of that is because I want my kids to be very uncomfortable, part of functional speed for my defensive backs and linebackers, and the other part is that they develop some level of resilience.

When I was in college we had to walk around the outside of the Begley Building at EKU. In all fairness, it was a deliberate way of making us miserable. The slope changes outside were constant and there was a close relationship with misery because we were told to do this for 15 minutes or more without a break. It was a total jolt, but it taught us a lesson – learn how to penetrate pain. Nothing careless, just a burning sensation on your legs that would almost choke you on your own vomit.

(embed) https://www.youtube.com/watch?v=M0Bv5g-JRFA (/ embed)

The foot drive that walking backwards when going uphill is basically nowhere else to be duplicated. It teaches the kids how to push off the forefoot with whatever they have. Remember that acceleration is in the front of the foot and braking in the heel. The runner trains the right pressure, the right place and the economical use of the feet.

Hills teach running efficiency

Again, due to the incline, the runner is brought into a position in which he has no choice but to give everything. Due to the distance, they have to go up a hill, casual jumping or sessified hopping only makes the ascent 10 times longer. Because they want it to be over as soon as possible, you get a natural full effort.

Hopping has proven to be the hardest part for my children. Other things might hurt more, but jumping makes them work as hard as possible, coordinate their movements as efficiently as possible, and their anaerobic energy system burns them up completely. It is a pleasure to watch.

Selected image: KieferPix / Shutterstock

03 Dec
Blog

Benefits Of Hot Stone Massage At The Spa

Have you added hot stone massage to your treatment list? For clients who are experiencing significant pain or discomfort, regular sessions can produce great muscle relaxation and stress relief results. This treatment is relaxing, nourishing, and deeply calming, but many spa therapists may find it unfamiliar. Let us explore what hot stone massage therapy is and what advantages this service offers for customers who want to get to know treatments beyond traditional massage.

What is a hot stone massage? | What to expect from a hot stone massage | Skin care products for hot stone massage

What is a hot stone massage?

According to Healthline.com, hot stone massage is a form of therapy that aims to relax muscles and relieve tension. It differs from the traditional method in that it combines the use of stones with a massage, which usually involves Swedish techniques. Smooth, flat stones are heated to 110-130 degrees Fahrenheit and placed on the target areas. The most common stones used are basalt rocks, which are worn smoothly and which transfer and hold heat well. When using these stones, your goal is to apply gentle pressure on your client to relieve tension and pain. By placing hot stones at key points on the client's body, you encourage their muscles to release tension, resulting in a better massage experience. Explain to your clients that the added benefits of hot stones will help them feel more relaxed, with less stress and muscle aches and pains.

The benefits of a hot stone massage include:

  • Pain relief
  • Release muscle tension
  • Increased blood flow
  • Relaxation
  • Increased penetration of deep tissue massage
  • Better posture
  • Relaxation
  • Sleep support

Before offering this treatment to a client, they should fill out a detailed form so that you understand their health profile, including medication use. Do you suffer from chronic pain, injuries? Have you had any treatments recently, including other heated massages? The American Massage Therapy Association advises, “If a client receives multiple services at a spa throughout the day, having a heated treatment within six hours is an acceptable guideline.

Hot stone massage is not for everyone. It is not recommended for people with:

  • diabetes
  • Heart disease
  • high blood pressure
  • Nerve damage
  • An autoimmune disease

Or who:

  • Are pregnant
  • Take medication that thin the blood or block sensory perception
  • during menopause (treatment may trigger hot flashes)

Hot stone massage

What to expect from a hot stone massage

Now that you are considering offering hot stone massages to your clients, let's dig deeper into how this treatment is performed. If you only work on the neck and shoulders, a session lasts around 60 minutes. Allow 90 minutes for a full body treatment.

The first step is to heat the stones in a professional stone oven, a device specially designed for this task. Next, apply oil to your client to keep the skin soft. Usually, you place the stones strategically along the spine. You can also place them on the palms of the hands, feet, chest, face, and even toes. The weight and heat of the stones relax the muscles to allow deeper pressure during the massage so that you can release the tension in the tense muscles and the client can benefit from deep tissue massages. As the American Massage Therapy Association says, "Hot stone can be used with a variety of massage modalities, including Swedish massage, as well as on the client's body."

When the client's muscles are relaxed, use extra oil to massage the body with and without stones. Use sliding movements across the neck, back, arms, and legs. Techniques can include long strokes, kneading, rolling, tapping, and circular motions. During the session, the client's heart rate, breathing rate and body temperature fluctuate depending on the temperature of the hot stones. Explain to your client that these reactions are normal during a hot stone massage. Encourage customers to communicate with you immediately if the stones are too hot or too cold, if the pressure is too great, or if the stone placement is uncomfortable.

Skin care products for hot stone massage

Although the main benefit of a hot stone massage is in the warmth rather than in skin care products, the product support rep is from Eminence Organics Nadira Kavanagh suggests that skin care products could enhance the benefits of this service.

"We recommend using our body oils such as Apricot Body Oil or Stone Crop Body Oil for the best gliding and gliding," says Nadira. The apricot kernel oil, grapeseed oil and jojoba oil make the skin incredibly soft and supple. Apricot kernel oil is rich in vitamins A, C and E, which make the skin feel smooth and elastic. Grapeseed oil provides moisturizing effects, while jojoba oil nourishes and hydrates.

The Stone Crop Body Oil formulated with arnica is perfect for massages. This moisturizing body oil combines stone harvest, rose hip oil, and avocado oil to help moisturize the skin. Give an appropriate amount of both oils to massage in and warm in your hands before applying.

Will you be adding hot stone treatments to your spa's service menu? Share your experience with this treatment in the comments below and join the conversation on social media. You can also find out how to become an Eminence Organics Spa Partner here.

24 Nov
Blog

Gympact Review- The Benefits and Pitfalls of Getting Paid to Workout

This is my new gym. I recommend the dark roast coffee and the cheese dane:

Well I was hoping this would be my new gym considering the GymPact mobile app allows you to mark any building as a gym. From then on, you get paid if you "check-in" at the gym with your mobile phone and stay in that geo-monitored location for more than thirty minutes.

That's right, you get paid for the "training".

Unfortunately (or fortunately), GymPact didn't fall for my trick of turning my local diner into my gym. Just like I imagined in my article on habits:

Wouldn't it be cool if a gym would pay YOU to work out. We'd all be super-sculpted athletes and gyms would be bankrupt. Unfortunately, we are not and they are not.

Alright. So the thought experiment is reality. Why don't we hear more about this phenomenal startup that recently teamed up with my favorite running app, Runkeeper? Let's take a look at why the app works and why it doesn't.

This is how GymPact works

GymPact's registration process is pretty efficient. I chose to sign up online, as opposed to the mobile version, as I still find typing on a smartphone a hassle. GymPact, on the other hand, wants you to be REALLY mobile. So much so that they made their desktop login look like an iPhone interface.

Gympact, fitness studio, home gym, mobile app, fitness app

You start off by setting your pact, or how many days you will commit to going to the gym. The default 3 days per week setting will get you $ 2.10 per week if you meet your pact. The rewards range from $ 0.50 to $ 0.75 per workout.

Set up your mission on the next page. If you miss a workout, the default is $ 5. That's a lot more than $ .50, isn't it? Not fair you say Well, like my fifth grade teacher used to say, "Life is a slut and then you die." Public school is great, and so is this reward-punishment ratio. More on that later.

The steps below are to connect your Facebook account and enter your credit card information so that you can be rewarded or tolerated. If you're concerned about giving your credit card information to a startup, it's time to take a break. The service is PCI (Payment Card Industry Data Security Standard) compliant though, so I wouldn't sweat it out. You will be charged a dime to verify your credit card.

Gympact, fitness studio, home gym, mobile app, fitness app

The evidence is in the database

Your first task as a GymPact participant is to tag your gym. They claim that their gym database is made up of 40,000 gyms. My local diner was not in the database even though it was named "Mau's Crossfit". There's an idiot and a CrossFit gym every day, but GymPact isn't an idiot and a diner isn't a gym. At least not without a review. I really thought I found a crack in their system until I received this email about twenty minutes after checking in:

Hello Mauricio Balvanera,

We're sorry – we checked out your gym. Mau’s Crossfit has not yet been able to verify it.

Due to GPS verification, we cannot count home, apartment or office gyms. It is also difficult for us to review new establishments, smaller / niche establishments, and establishments with less web presence.

If you think there's a bug, just send your gym name, website, address, and phone number to corrects@gym-pact.com so we can look back! Until then, the workouts you've done here don't count towards your pact.

Thank you very much,

The GymPact team

My cheesecake wasn't that tasty anymore. I was not alone in my subversive approach. Your now removed Youtube demo video was full of commentators trying to play the system.

Why GymPact works

Game designers often examine the delicate balance of reward and punishment systems. As do economists. As do sports psychologists. There is a human nature incentive system that makes the concept of GymPact a breeze. But just as game designers and economists are constantly tweaking the system to rebalance the game, you may also have to rebalance a little yourself.

But don't twist it too much. Try this combo from $ 5 to $ 0.50. The one step forward, ten step back system will keep you struggling hard to take these small steps. I actually find it analogous to how our own body reacts to inconsistent or inefficient training.

GymPact claims to have a ninety percent effective rate. This may or may not be an exaggerated marketing marker, but the fact that the app forces you to at least be in the gym will most likely get you into a workout.

Gympact, fitness studio, home gym, mobile app, fitness app

Why GymPact doesn't work

After my incident with Cheese Danes, I found an alternative way to play the system in low places with the help of friends. There is no need to post the hack, but the point is that the system is bugged in a way that affects the entire system. The successful payout pool effectively comes from an unsuccessful pool with errors.

I'm not suggesting that people's first reaction will be to hack the system, but anyone who relies on monetary compensation as the primary reward for training will likely fall into this category. And that brings us to the most important flaw in the system.

Why are you exercising I immediately thought of Simon Sinek's Ted Talk, How Great Leaders Inspire. Check it out later because it's a rabbit hole from fantastic. But the basic premise is that great people succeed because the “why” of their goal overshadows the “what” and “how”. If you train because you look forward to the cash payout, you will fail. Maybe not. You will. If you are exercising because you want to be healthier and happier, now let's get to something.

Cash withdrawals can act as a secondary motivational tool but shouldn't be your primary drive and therefore GymPact needs to be more than a withdrawal machine to be successful.

So should I be using GymPact?

Yes sir. It's not a perfect system, but the social checkins help tremendously and the RunKeeper integration is a big update. All runs (as well as walks and bike rides) recorded by RunKeepers GPS count as workouts. This is as long as you:

  • At least 1/2 a mile away.
  • At least 30 minutes of activity where your pace is over two miles per hour (but slower than driving a car!). When in doubt, 5 extra minutes of walking, running or cycling never hurts.
  • For a maximum of 3 hours.

The app is currently only free for iOS, but there will be an Android version soon. The Danish cheese is sold separately.

13 Jul
Blog

A Natural Face Lift? Jade Roller & Gua Sha Benefits

Have you ever wondered if Jade Rolling or Gua Sha will give you a permanent face lift? Jade rollers and gua-sha tools are high on the list of skin lifting devices for experts and enthusiasts alike. But the question is: what do these facial tools do and do they even work? Let's learn how to use these skin enhancing tools and the amazing benefits they offer, from facial massage to lymphatic drainage.

What is Jade Rolling & Gua Sha?

Jade rollers and gua-sha tools help relieve facial tension, reduce eye puffiness, relax, and improve lymph flow throughout the body. By lymph flow we mean the removal of waste fluids from a tense area through massage and gentle pressure. According to Elle, flat jade stones come from 7th century China. The guasha tool has been used in traditional Chinese medicine for thousands of years for the above therapeutic benefits as well as cosmetic benefits such as facial contouring.

A jade roller is a modern face lift device that is very accessible and easy to use without much practice. You can start right away. Simply move the natural face lift tool to the area you want to massage and roll the tool over that area. In comparison, Guasha requires more technique, so we have put together the following steps so you can learn which tool will work best for you and how to use it at home.

Prepare your skin for home use of gua sha

Before you begin, prepare the skin by applying a facial oil to the areas that you want to massage, such as the face and neck. Apply a generous amount of oil to your palms and warm the product before pressing it into your skin.

We love using our luxurious Facial Recovery Oil, which is suitable for all skin types. Also known as “liquid gold”, this formula contains clary sage oil, olive oil and sage leaf extract, which improve the complexion and at the same time provide deep moisture. For a soft and radiant complexion, the Camellia Glow Solid Face Oil with pink tourmaline gemstones is another highly moisturizing oil option. Marula oil and hemp seed oil moisturize the skin so that it appears smooth and supple. The Rosehip Triple C + E Firming Oil is another option for facial massage – it also smoothes the appearance of fine lines and wrinkles by providing essential fatty acids to improve the appearance of the skin structure.

Tutorial: How To Use Your Gua Sha & Jade Roller

You can learn to use these tools from the comfort of your home by getting a self-guided facial massage:

For the jaw line

To relieve any facial tension in the jaw and cheek area, slide your jade roller or guasha tool along the jaw line and over the cheeks. The gua sha tool can look a little more complicated because of its shape, so just use the wider part to slide from the base of the jaw to the top of the cheekbone. Repeat about five times and repeat on the other side. You will likely feel relaxed, so feel free to keep applying pressure as long as you are comfortable.

For the neck

Many people suffer from neck tension due to office jobs or computer overload. Hold the jade roller or guasha tool at an angle by your neck and slowly move up from the bottom of your neck to your jaw. To aid in lymphatic drainage, work the instrument down from your ear to your neck. Repeat this until you feel some relaxation. The purpose of these repetitive movements is to stimulate blood flow and relieve tension in the neck.

For puffy eyes

To reduce puffiness around the eyes, gently slide the tool over the eye area up to the temple until you reach the hairline. As with all of these techniques, repeat these five times or so long until you feel relaxed. You can also ice the gua-sha and jade roller before sliding it over the area to reduce puffiness, puffiness, and inflammation.

For the forehead

Now it's time to move onto your forehead. For the Gua Sha tool, place the narrow end of the stone between the browbone and eyebrow and stroke from the eyebrows to the hairline. Repeat the same with the jade roller, sliding from the corner of your eye to your temple to release the tension in your forehead. You can also hold the tools at points of tension before sweeping up to the hairline.

For the nose

Slide the tool across the bridge of your nose and then down toward your cheek. Repeat this five or more times until the tension is released. For more instructions on all of these techniques, you can also check out our Lead Skin Care Trainer Natalie Pergar Demonstrate a tutorial on how to roll Gua Sha and Jade on your face. .

https://www.youtube.com/watch?v=NYYPWvUggEg [/ embed]

Have you tried these facial techniques and reaped the benefits? Let us know in the comments below or on social media!

29 Jun
Blog

Amazing Benefits of Greens Powder On Your Physical Health

Everyone wants to stay healthy. But as with any endeavor, things are not easy and smooth. If you've been health conscious for a while, you probably know how much time, effort, and discipline it takes to lead a healthy lifestyle. In addition to a regular exercise routine, it is important to make sure that you are consuming the correct amount and type of food.

Unfortunately, maintaining a balanced diet can be quite difficult. With relentless food marketing these days, it's easier to eat a piece of bread, pizza, and pasta than it is to ingest the amount of fruits and vegetables your body needs. But thanks to the wide variety of green products that populate store shelves these days.

With a nutrient-rich powder, you can make up for the recommended serving of greens that you don't consume on a regular basis. But these greens have more to offer than convenient and easy to take. They have amazing physical health benefits that make a great addition to your diet. Read them here.

What is green powder?

Green powder is a dietary supplement that many athletes and fitness enthusiasts use for improved vitamin and nutrient absorption. They are made up of a wide variety of ingredients depending on the brand you are buying. As a rule, however, these greens consist of the following elements:

  • green juices
  • green vegetables
  • Algae and grasses
  • Fruits rich in antioxidants
  • Probiotics
  • herbal digestive enzymes
  • natural sugar substitutes

Since these are dietary supplements, be aware that these green powders are not technically regulated by the Food and Drug Administration (FDA). Make sure that you are only buying them from a trusted source. Check as often as possible that the brand is certified by an external testing laboratory.

What Are The Physical Health Benefits Of Green Powder?

With so many fraudulent health products on the market, it's typical that everyone thinks about taking this green powder. If in doubt, you can always research. But plenty of evidence has shown a number of physical benefits you can get from this green powder, such as the following:

Improves immune function

Your body needs a diet high in antioxidants to give you the upper hand against harmful pathogens. Because powdered vegetables are high in vitamins, minerals, and other nutrients, they're a great support for a healthier immune system. In particular, the anti-inflammatory properties of a green powder can help your body fight infection.

Provides a boost of energy

The natural release of carbohydrates and proteins in most powdered vegetable ingredients can provide your body with a constant supply of energy. Some of them also have green tea extract, which contains caffeine, which can help you feel more alert and energetic. If you are feeling tired all the time, try adding greens powder to your diet and watch your energy levels surge rapidly.

Regulates acidity

Processed foods and too many carbohydrates create an acidic environment in your body, which leads to some health problems. But even with a steady clean diet and multivitamin intake, it is extremely difficult to maintain a neutral pH level.

The good news is that green powder can help stabilize your overall acid load. There are numerous claims that they play a beneficial role in the alkaline effect on the human body and contribute to improved physical health.

Aids digestion

The job of the digestive system is to break down the food you eat into small particles that your body can ingest and use for energy, growth, and cell repair. However, it may not work properly, making the nutrients more difficult to absorb.

However, these green powders contain a number of digestive enzymes that are essential for nutrient absorption and speeding up the necessary chemical reactions in the body. You can certainly get a concentrated dose of vitamins, minerals, and antioxidants that work instantly in your cells by ingesting them.

Helps prevent chronic diseases

The antioxidant and anti-inflammatory properties of green powder can reduce oxidative damage to your cells, which can protect you from chronic diseases like cancer, diabetes, and arthritis. Green powders are also known to help regulate blood sugar and cholesterol levels and reduce the risk of cardiovascular disease.

Other advantages

It turns out that these green powders are also beneficial for physical and mental health. The herbal ingredients, especially the Brassica, in green powders support the hormonal balance, which has a direct effect on the health of the brain and psychological well-being. One study also found that high vegetable intake helped lower the rate of cognitive decline with age.

How do you use green powder for best results?

It's easy to use this green powder. Since they are in powder form, you can add them to your food or mix them with water for a quick green drink. However, there are a few things that you need to know in order to maximize its benefits. Note that even if greens powders are made with nutritious ingredients, they are not automatically good for everyone.

Here are the best ways to use them for the best results.

  • Check the product label: While green powder is known to contain concentrated fruits and vegetables, some brands may contain some chemical extras that your body doesn't need. Don't forget to check the product label when purchasing.
  • Follow the dosage recommendations: Excessive consumption of green powder can lead to unexpected side effects. Note that they contain various ingredients in condensed form, such as vitamins. Too many vitamins can cause nausea, diarrhea, and abdominal pain. Therefore, follow the recommended dosage for a green powder.
  • Take into account the timing of your intake: You can consume green powder at any time of the day, with or without meals. But it is much better to consider your exercise program. Taking it before and after a workout can make a difference. Regardless, find the timing that best fits your schedule and when you are most consistent.
  • Always get medical advice: It is always best to seek medical advice before taking these green powders, especially if you have certain health problems or are taking medication.

Should You Use Green Powder In Your Diet?

Greens powders are one of the most powerful nutritional supplements on the market. They can help you improve your overall health. If you are thinking of using them, make sure you have a full diet. Note that their nutrients may be limited and they shouldn't replace all your vegetables and fruits. Also, make sure you get them from a reliable source.

27 Jun
Blog

Biotin: 5 healthy benefits of this B vitamin

Vitamins are micronutrients that are essential for the growth and well-being of the human body. Biotin is one of the B complex vitamins and is therefore an important part of the diet. It is also known as vitamin H. There are numerous sources of biotin such as egg yolks, liver, soybeans, mushrooms, whole grains, and bananas. For long and healthy lives, it is recommended that adults consume 30-100 micrograms of biotin daily.

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Biotin helps with many important functions in the body – some of which are listed below.

1. Stimulates your metabolism

Biotin plays a vital role in metabolizing carbohydrates and fats, which make up the largest part of our diet on a daily basis. When acting on carbohydrates, fats and proteins, it acts as a coenzyme and breaks these substances down into smaller components. The process of enzymatic degradation can be improved with chromium picolinate.

Some people also argue that biotin helps with weight loss. The argument for this arises from the fact that the metabolism is already increased at rest. Therefore, foods are broken down faster if biotin is consumed at the same time. Biotin alone does not work as a weight loss pill.

2. Strengthens nails and hair

Little information is available on how biotin strengthens nails and hair, but studies suggest that it is directly related to keratin. Keratin is a protein found in hair, skin, and nails. Biotin helps keratin maintain its structure, which makes your hair strong. There is ample evidence that a lack of biotin can lead to hair loss and flaky skin. Hair-related companies around the world are actively including biotin in their formulas, but it is better to consume biotin naturally than artificially.

For more promising results, combine the protein source and biotin. Protein is responsible for the production of keratin, which primarily strengthens hair and nails.

Fragile nails are every woman's worst nightmare. Fortunately, biotin can help thicken cuticles and prevent breakage. Research has shown that women who previously had brittle nails became less brittle after taking biotin.

3. Makes your skin fresh and healthy

B vitamins are directly related to regulating the nervous system and maintaining hormonal balance. If you have low levels of biotin in your body, it can certainly affect the health of your skin. Toxins throughout the nervous system can reach the skin and manifest in rashes, acne, dermatitis, and itching. Try to keep your biotin level within the range to give your skin a nice and soft glow!

The metabolism of fats by biotin also makes a decisive contribution to keeping the skin healthy and keeps it free of grease.

4. Lowers the cholesterol level

High levels of bad cholesterol (LDL) in your blood can lead to the formation of atheromatous plaque, which ultimately leads to cardiovascular disease and stroke. Biotin has been shown to lower the levels of bad cholesterol in your blood, reducing your risk of developing serious illness. Biotin also helps raise the good cholesterol, HDL.

5. Regulates blood sugar

Changes in the level of sugar in your blood can have serious consequences, such as: B. Diabetes mellitus. Fortunately, biotin has been shown to be helpful in preventing and fighting diabetes. Diabetes results from improper use of glucose or increased insulin resistance. Studies show that a deficiency in biotin can lead to decreased glucose utilization and impaired glucose tolerance. Including biotin in your diet can help your body maintain normal glucose levels and use them properly.

The role of biotin in pregnancy

Like many other nutrients, biotin is essential for pregnant or breastfeeding mothers. It is common for biotin levels to be decreased during pregnancy because vitamins are broken down more quickly in a pregnant woman. A slight deficiency does not pose a threat to mother or child, but a severe deficiency can affect the health of pregnant women. It is therefore important to consume a sufficient amount of biotin either through food or through dietary supplements.

Does biotin help against multiple sclerosis?

Multiple sclerosis is an autoimmune disease, which means that our body cells attack the immune system. It typically affects the protective covering of the brain and spinal cord and results in lifelong disability. Biotin has been shown to be effective in the treatment of MS because patients respond easily to daily doses of 300 mg of biotin. Biotin also produces the protective covering called myelin.

Is Ingesting Too Much Biotin Good For Your Health?

As mentioned earlier, the recommended daily dose for biotin is 30 micrograms. Exceeding the normal biotin range from using too much biotin or using supplements can affect your health. Make sure you check with your health professional before starting any supplements. High biotin levels can also appear false positive in thyroid tests.

People with biotinidase deficiency

Biotinidase is an enzyme that recycles biotin. A deficiency in this enzyme makes it impossible for biotin to be released and used by the body, which leads to a biotin deficiency despite normal consumption. This can lead to several metabolic and neurological problems and immediate treatment is needed. Even small amounts of alcohol over a longer period of time can lead to a reduced absorption of biotin.

26 Jun
Blog

How to do Superman exercise, benefits and pro tips

If you are bored with your regular core exercises, Superman Exercise can come to the rescue. This exercise targets the lower and upper back, shoulders, buttocks, hamstrings, and abs. In short, it can lead to strong abs.

The Superman exercise is a workable exercise for all ages and people of all fitness levels. This exercise is simple so that even beginners can do it. Fortunately, this is a safe exercise, unlike other core exercises like crunches. However, you should know how to properly do the exercise. It will help you do the exercise effectively without wasting time and counting each repetition.

Benefits of Superman Exercise

It aims at the core. Strong and toned abs not only look great, they also have other benefits. It helps with regular activities like bending over, pulling, and pushing.

This exercise also provides insulation against lower back injuries.

It can prevent postural deviations and gradually improve posture.

This exercise does not require any equipment and can be practiced by people of different fitness levels.

Superman's exercise includes spinal flexions. You need to be careful when performing the movement. Any wrong step can lead to injury. Here is a complete guide to a perfect Superman exercise.

How do you do Superman exercises?

Follow the steps below.

  1. Lie on your chest on the floor with your whole body straight. Extend your hands forward in line with your body.
  2. Keep your head in line with your chest, neither down nor up.
  3. Now slowly lift your arms and legs off the floor. Lift until you feel the muscles in your back contract.
  4. Try to balance the body just below the belly button.
  5. Hold the pose for 3-4 seconds without breathing.
  6. Bring your arm and leg on the floor.

Remember to keep the transition smooth and slow.

Repetitions: 10

Sentences: 3

Pro tips

Follow the tips to avoid injury and make the exercise much more effective.

Keep your head neutral. Don't move your head up or down.

Keep the transition of motion as smooth as possible.

Breathe in and out casually as you practice.

Do not raise your arms and chest higher if you feel like you are overusing your back muscles.

Keep your legs straight.

Engage the core as you lift the body.

Try to lift your belly button off the floor

Take that away

This exercise is good for your lower back, abs, and buttocks. This is a safe practice. However, it is recommended that you consult your doctor if you have a severe or chronic spine injury.

Avoid exercising when you are pregnant.

As a beginner, you can start with fewer reps and gradually increase the reps and sets over time.

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