Workouts: How To Do Tricep Dips Safely and Correctly.

When it comes to a big and muscular physique, it has to be said that one of the first things that people tend to notice is the size of a person’s arms. Now, people think that big arms are a result of big biceps built by dumbbell curl after dumbbell curl, when in actual fact, it’s the triceps that are responsible for the size of a person’s arms.

The triceps muscle is a large horseshoe shaped muscle that has three separate heads, and it is often a muscle that tends to get neglected.

One of the best exercises for building a set of large and powerful triceps are tricep dips, so let’s take a look at how to perform them safely and correctly.

In this example we’ll be looking at tricep dips being performed on a set of dipping bars.

1- Start off by standing on a set of dipping bars, holding your entire body at arm’s length, with your arms almost entirely fully locked above the dipping bars.

2- Next you need to take a deep breath, and then begin by slowly lowering your body downwards, ensuring that your elbows are as close to the side of your body as they can possibly be, whilst your body itself remains upright.

3- Slowly lower yourself downwards as low as you possibly can, until your forearm and your upper arm form a 90 degree angle between each other.

4- Next, breathe out, and lift your body back upwards, generating the power from your triceps until your body is back in the original starting position.

5- Repeat this exercise for as many reps as required, making sure to concentrate on maintaining strict form throughout the exercise, and really making sure to squeeze the triceps on each repetition..

Always make sure to keep your elbows tucked as close to your side as possible, as this really helps to isolate the triceps muscle, making the exercise as effective as possible.

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Fitness: The Best Workouts to Try in 2016.

Need some motivation to get moving? Switch up your routine with a new workout. With this list, you can try at least one new workout each month.

1- Barre classes:

Barre classes have skyrocketed in popularity due to their ability to blast fat, tone muscles and trim inches in record time. Check your gym for barre classes or visit purebarre.com to find a studio in your area.

2-Bodyblade:

The Bodyblade uses low-level vibration and inertia, meaning the more you push or pull on the device, the harder you'll work to neutralize the force. Plus, you get to channel your inner Katniss Everdeen while sculpting those abs of steel.

3-Boot camp:

Atten-shun! While boot camp isn't for everyone, boot camp graduates say these interval-training style workouts are unbeatable for total body transformation. If you like variety and have team spirit, go ahead and report for duty.

4-Indoor cycling:

If you've never tried indoor cycling, let this be the year you go for a "spin." This workout incorporates high-energy music, major exertion and a roomful of people having a blast while burning mega calories.

5-Themed races:

We're not sure what sparked the takeoff of themed 5Ks, but with all the choices this year, you'll never have to run a boring road race again. Like running in your underwear? Dodging zombies? Being powdered with color? There's a 5K for that. If you're willing to take a trip to Finland, you can even strip down to your birthday suit for the Nude Run 10K.


6-Bodyweight workout:

Want a workout that doesn't require a gym or any equipment? A bodyweight workout builds muscle and burns fat with moves like squats, lunges, planks and crunches. Check out the five-minute "44 Best Bodyweight Exercises Ever" video on YouTube (and marvel at the strength of the muscular dude demonstrating the moves), or try the ever popular P90X DVD workout program.


FIND A WORKOUT TO LOVE

Need some motivation to get moving? Switch up your routine with a new workout. With this list, you can try at least one new workout each month.


7-Stand-up paddleboarding:

Think you can't get in on the fast-growing sport of stand-up paddleboarding just because you live nowhere near the coast? Actually, paddleboarding can be found on lakes and rivers across the country. If you're a yoga fanatic, you can even try a yoga paddleboard class — guaranteed to challenge the balance of even the most centered yogi.


8-Piloxing:

What do you get when you combine Pilates with boxing? A "fat torching, muscle sculpting workout guaranteed to get you into shape," say the creators of the newest celebrity craze, Piloxing. Tia Mowry credits Piloxing for helping her lose post-pregnancy baby weight and getting the awesome bod seen above.


9-Aerial yoga:

Maybe you're getting a little tired of your usual yoga routine, or perhaps you've always wondered what it would be like to feel like a Cirque de Soleil performer. Shake up the routine and try an aerial yoga class. This growing fitness trend uses yoga hammocks that give you an anti-gravity yoga experience, allowing you to move deeper into the poses.


10-Lagree Fitness:

Lagree Fitness is a new system that combines Pilates, strength training and cardio all in one revolutionary machine. Visit the Lagree Fitness website to find a studio near you offering the 50-minute group class that creator Sebastian Lagree calls "Pilates on steroids."

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Weight loss: How to Slim Down in 3 Weeks.

Make it a daily habit to eat healthfully and exercise to slim down in three weeks. Changing how your body functions on the inside will make you look slimmer on the outside. Healthy foods supply the energy necessary to burn calories. As long as you burn more calories than you consume, the weight will start to fall off.

Step 1

Choose healthy foods instead of junk food, high-calorie, sugary, salty and fatty foods. Opt for choices such as whole grains, fruits, vegetables, low-fat dairy products and lean meats. Throw away any unhealthy foods and stop buying fast food. Many people overeat because unhealthy food is available and accessible, not because of hunger, according to Dr. Phil McGraw, author of "The Ultimate Weight Solution." Overeating any type of food can cause weight gain.

Step 2

Be physically active as much as possible throughout the day. The more active you are, the more calories you will burn. Choose activities you enjoy to make it easier to exercise. For example, full-court basketball or cross-country skiing can burn more than 800 calories per hour, depending on your body weight, according to Health Status Internet Assessments. Be active several times a day. Run in the morning, play a sport during the afternoon and go hiking before dinner. According to the American College of Sports Medicine, 20 to 90 minutes of activity on most days of the week is recommended for weight loss.

Step 3

Burn 3,500 calories more than you consume daily to lose 1 pound per week. For example, cut 200 calories per day and burn 300 calories with physical activity. A larger caloric deficit will cause more weight loss and quickly make you slim. However, losing weight too fast is difficult to maintain, and the weight is often regained just as quickly. Small deficits lead to long-term weight loss, according to the American College of Sports Medicine.

Step 4

Incorporate two to three days of resistance training into your weight-loss plan. People with muscles burn more calories per day, even at rest. Use weight training, calisthenics, resistance tubing or any type of activity that causes overload to your muscles, according to "Fitness: Theory and Practice."

Step 5

Find ways to add activity into your daily routine. For example, park your car farther from the mall to increase your walking distance. Hand-wash your car instead of going to the car wash. Take the stairs instead of the elevator and stand whenever possible instead of sitting. Every bit of activity will burn more calories throughout the day, causing more weight loss.

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The best Food That Suppress Hunger and reduce weight.

Whether you are trying to reduce weight or just eat healthier, keeping cravings and hunger at bay is crucial to reaching your goal. Being satisfied throughout the day also means you can be more focused at work and push harder when at the gym.

For the most part, protein, fats and fiber are considered the trifecta of satiety, as they take longer to pass through your digestive system, aiding you to stay fuller for longer time-period.  Are are 10 food and drinks that are really effective at suppressing hunger…

1 – Avocados :

Avocados are rich in monounsaturated fats along with it’s creamy texture and it takes a longer time to digest. Therefore, they help to suppress appetite. Avocados are good source of soluble fiber, which forms a thick gel as it travels through the gut, slowing digestion.

They are so versatile – you can eat them whole with a spoon, blend them into a smoothie, mash them up for spreads and dips, or you can slice them up into sandwiches or salads. Remove the pit and sprinkle salt and pepper, and add a squeeze of lime for a savory treat, or squeeze  some honey into the hole if you like them sweet.


2 – Almonds:

Almonds are a great source of healthy fats and make for a great snack between meals—provided you watch portion sizes.

3 – Meat:

The high fat and protein content in meat means that it is digested more slowly than most foods. It takes longer to chew so it adds up to curb appetite. To many, a meal is not complete without meat, so it may make you feel fuller psychologically.

Many researches have shown that there is no difference between fish, chicken and beef in terms of satiety, but for overall health, lean cuts of poultry and fish are more nourishing.

4 – Oatmeal:

It’s not surprising that many cafes and fast food joints are jumping on the oatmeal bandwagon—it is “champion’s breakfast”. It gets its goopy, thick texture from a type of soluble fiber known as beta-glucans – this beta-glucans travel slowly through our digestive tract keeping us full until the lunch hour.

You can make the oatmeal more nutrients-dense and filling by adding nuts, seeds, yogurts or milk and fiber- dense by adding any of your favorite fruit.

5 – Cottage Cheese:

Cottage cheese is a healthy snack choice for bodybuilders and dieters alike. It is lower in fat and great source of protein, specifically casein, which can suppress the appetite. Cottage cheese can be eaten with some freshly cracked black pepper, or just by adding your favorite fruits.

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The Best Inspiring Fitness Guys To Follow On Instagram.

Instagram is basically a virtual look book for models, celebrities and ordinary Mens...

Male fitness Guys have taken over Instagram.

Everyone knows the social media site Instagram is aspirational – it’s filled with perfectly captured shots of food, flawless outfits, seemingly effortless flower arrangements and more. With careful photography and a curated account, an individual can make their life seem Insta-perfect, even if that might not be the case. While many focus on the negative aspects of the overly perfect images that are often on Instagram, when it comes to health and fitness, it can actually be hugely beneficial.

Today our  Best Inspiring &  Fitness Motivation GuyTo Follow On Instagram Is "  Sam Asghari"

If you opt to follow several accounts focused on health and fitness, whenever you start scrolling through your feed, you’ll find everything from videos of work out moves you could incorporate into your next exercise session to super healthy meal ideas you may have never thought of. It can be a great motivator to get off the couch and get moving, to forego those French fries for some crispy vegetables.

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Fitness: How to Pack Muscle on your Chest at Home .

Increase the size of your chest by participating in a high volume weight training program that consists of exercises that target your chest muscles. After you complete a high volume workout, your muscles are left damaged with minor tears throughout their fibers.

This damage stimulates the muscle building process, because your body works to heal your muscles with the ability to produce an increase in size. This way, your muscles will be better prepared for the stress of lifting from subsequent workouts. Numerous chest exercises can be completed at home with a bench and dumbbells. Visit your medical professional prior to starting a new exercise program.


•Step 1

Work out your chest two days per week. You will need 48 to 72 hours of rest in between workouts for your muscles to recover from the high volume workouts, according to Georgia State University's Department of Kinesiology and Health.


•Step 2

Complete each workout at a volume of three to five sets of eight to 20 repetitions. This training volume will stimulate muscle growth, according to Dr. Lee E. Brown of the National Strength and Conditioning Association.

•Step 3

Perform dumbbell chest press. Lie on your back on a bench with the dumbbells at chest level and palms facing your feet. Push the dumbbells up toward the ceiling, extending your elbows fully.


•Step 4

Complete incline chest press. Set the bench at about 45 degrees and while seated in an incline position, complete the same movement as the regular dumbbell chest press.

•Step 5

Perform pushups. Position your hands slightly wider than your shoulders with your fingers pointed forward. Lower down until your elbows bend to about 90 degrees.


•Step 6

Complete chest flyes. Lie on your back on a bench, holding the dumbbells above your chest with extended arms and palms facing each other. Keep your elbows straight as you open up your arms to the side until they become parallel with the floor.

*Warnings
Use a spotter during dumbbell exercises to reduce the risk of dropping the weight on your head.

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The best Supplements to Bulk up fast .(everything you need to know)

If you're looking to bulk up and build muscle there are a number of supplements ideal for bulking and packing on muscle mass.

Here’s a look at one of the most effective and most popular right now among Instagram bodybuilding folks.

High Volume is a Pump Product manufactured byPES. It is meant to increase blood flow, muscle pumps and increase vascularity. It can be stacked with a stimulant based pre-workout for an added stimulant effect. This promotes an environment for increased muscle mass and fat loss.

Its recipe is fairly simple, yet highly potent due to the massive amount of active ingredients - there are no "fillers" or unnecessary ingredients added.

Features & details

•High volume is a stimulant free pre-workout supplement

•The formula was created to provide intense pumps and endurance

•New from PES.

More info.

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