Sunday, September 15, 2013

How To Strengthen Heart Muscles

A healthy heart leads to a healthy life. The main task of human heart is to provide oxygenated blood to the body. A heart keeps beating all the time in one's lifetime performing its duty of pumping blood in the body. Our heart muscles should be strong enough to take daily life challenges like the routine works in our lives. Our heart beats according to the work done by our body. Suppose if we are walking then our heart will beat normally while if are running then it will beat at a faster rate to supply the blood and oxygen needed by the body quickly. A strong heart means a heart with strong muscles including the left and right atrium. Strong atrium muscles ensure proper working of the heart and correct supply of oxygen and blood to the body.

In this post I will tell you some exercises to strengthen your heart muscles. You can perform these exercises on a daily basis if you have never performed them. These exercises also contributes to healthy blood. The exercises that I am going to mention will also increase oxygen levels in your body and you will feel energetic.

Exercises Strengthen Heart Muscles

1.Cycling : Cycling is a very good and proven exercise to build strong heart muscles. This exercise is the best because it also workouts you whole body. Cycling daily atleast 10 KMs will give great results in few months. In cycling the heart beats at a constant rate thereby the heart atrium muscles are under a little stress. This continuous beating of heart exercises the heart muscles and makes them stronger over time. What you have to do during cycling is to not to drink water when your heart is beating fast. Avoid cycling at high speeds as it will stress your heart more and you will feel lethargic. Gradually increase cycling speeds to get good results.

2.Running : Running also exercises our heart muscles in its own way. This exercise can be performed in a pollution free and clean area where fresh oxygen is available. Simply start running at a low speed if you are a beginner because running fast will make you feel lethargic and stress out your heart. Simply start with light running and do it on a daily basis. Over time do not perform this exercise daily because too much cardio vascular exercises are also not good for out heart.

3.Push Ups : Push Ups is a very good exercise that exercises your heart muscles. The technique is simple to perform push ups. Simply lie down on floor with your chest facing the floor. Now start pushing the floor with both of your hands and lift your body up. Breathe in oxygen when you lift your body up and breathe out when you come down. Simply start with 3 sets of 10 reps and do it for 15 minutes daily. Over time you can increase the sets and reps.

push ups for boys

push ups for girls

4.Pull Ups : Pulls Ups can be performed in your home or at gym to strengthen your heart muscles. In pull ups you hold a vertical bar above you and lift your body up. This exercise should be performed in an open space where plenty of oxygen is available. If you perform this exercise inside a room then you will feel weak instantly and your heart will go under heavy pressure due to low oxygen.

5.Weight Training : Any kind of weight training contributes to healthy heart muscles. You can go to a gym or can exercise at home with few dumbbells and body weight exercises.

Benefits Of Strong Heart Muscles

  • You will always feel energetic because your heart is now capable of pumping more blood and oxygen in a single beat.
  • You can easily go upstairs without getting tired.
  • You can run for long distances.
  • Your blood pressure will be lowered because your heart is now pumping more blood in single beat so it doesn't have to work more.
  • Your heart is now an 'athlete's heart'.

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7 Exercises To Build Bigger Biceps With Dumbbells And Barbells

Developing big ,sleeve busting biceps is not a big deal, if you are weight training your biceps the right way then you are doing well. Our bicep muscle is a small muscle that contributes 30 to 40 percent of the arm size. This muscle is used in most of the exercises so this muscle is prone to over-training. You should train your bicep in a right way. Training biceps once a week is enough. If you want to develop big biceps than train yourself with free weights because free weights provide the full curl on your arms. Following biceps workouts can be performed using free weights only to build muscle (biceps) and to get huge biceps fast. These exercises can be performed either in the gym or at home.

7 Exercises To Build Bigger Biceps With Dumbbells And Barbells

1.Dumbbell Bicep Curls: Take two dumbbells in your hand and then slowly lift them one at a time and hold the dumbbell at the squeeze position for two seconds then slowly bring it down and repeat for 3 to 4 reps . However, the dumbbell should be lifted by the biceps, not by the power of your shoulders. When this happens then this situation is called CHEATING. Always lift the dumbbells by using only your biceps muscle.

bicep curls
2.Barbell Curls: Barbell curls are performed by using a barbell and weights plates. The technique is simple, hold the barbell in your hands and lift it up unless it becomes parallel to your shoulders. On coming down lift the barbell up before you can let your arms to become fully straight. It also develops the chest muscles.

barbell curls

3.Concentration Curls: This exercise is used to develop the peak in your biceps and is the best exercise to develop the peaks. Take a dumbbell in your hand and bend yourself  keep your either hand on the corresponding leg then star lifting the dumbbell towards your face and keep the dumbbell straight and don't hit your face.

arnold concentration curls

4.Hammer Curls: Hammer curls are done to hit your biceps from a different angle in which the dumbbells are held in a vertical position. Hammers curls also workouts your arms. Simply hold the two dumbbells in a vertical position and start lifting them up. Breathe in oxygen while lifting the dumbbells and breathe out when going down. Hammer curls have two variety, one is alternate hammer curls and other is double hammer curls. In alternate hammer curls, you lift one dumbbell at a time while in double hammer curls you lift two dumbbells at a time.

5.Reverse barbell Curls: This is opposite of barbell curl. In this we hold the rod from its top, not from the bottom.

6.Seated Dumbbell Curls/Inclined Dumbbell Curls: This is performed while sitting on a bench. This exercise helps to build biceps while we are sitting on an inclined space. The good thing about this exercise is that our back gets a full support and we can hit our biceps muscles really hard in order to get a pump. This exercise helps to build bigger biceps with little effort. This bicep exercise mainly targets the front part of the bicep muscle.

7.Double Dumbbell curls: This exercise is similar to bicep curls but in this we lift two dumbbells at the same time. This exercise doubles the effect of simple bicep curls. This bicep exercise can be used to build big and broad biceps fast. This exercise can be performed while sitting or standing.

double dumbbell curls

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