Routine to pump shoulders at home

One of my biggest training challenges has been developing my deltoids. They are my weak point, without a doubt, and besides not being exceptionally strong, they have the problem that I lack mobility. This sum of factors resulted in me having to do a specialization to improve my power in the shoulders. And that’s where this routine was born to pump shoulders at home.

The first thing I thought when designing this routine to pump shoulders at home is that I had to focus on basic exercises that would help me grow. They are the central axis for your deltoid muscles to gain strength and muscle growth, so I decided to focus on their direct stimulation.

The results? Very, very positive, but it was a pretty hard workout. As I know myself well, and I know that I respond well to the frequency of training when I don’t work very hard, I did this routine 2-3 times a week. It may seem like a huge frequency, and it is indeed a beastly amount of days of shoulder training, but my body adapted very well to this method.

As I am aware that my body does not work the same as that of other people, I would recommend that you work 1 day a week. And that from the third, we raise the number of training days per week that takes place.

That is, from the third week a second can be included, and from the sixth or seventh a third if we see that our body is responding. But attentive, it is important that we evaluate how we respond to the work incorporated.

Principles of the routine to pump shoulders at home

4 sets, 10, 8, 6, 6 dumbbell military press repetitions

4 sets, 12-15 repetitions dumbbell side lifts

3 sets, 20, 15, 10, 10 repetitions of front elevations with dumbbell (alternating by the arm)

4 sets of 15 repetitions of rowing sumo to the chin with a dumbbell

3 sets of 8-12 dumbbell birds repetitions

The secret is to keep the rest times cut. Do not rest more than 45 seconds per set of exercises, so the weight handled will not be the most important variable. The weight will be the one that makes it difficult for us to lift for repetitions, series and rest performed.

Thanks to this routine to pump shoulders at home, you can improve significantly.…

Foods to increase muscle mass

When putting together a diet or nutritional plan, we must take into account the activities we do during the week, as they are a key factor in defining what we have to include. If you do a lot of sport, a diet to increase muscle mass is perfect for you.

For those who do not intend to build muscle, eating protein foods is also beneficial because they have many benefits to have a healthy organism.

Foods to increase muscle mass

1. Spinach

The spinach is a perfect vegetable protein to provide the body. Its high glutamine content helps our body to have more energy, strengthen our muscles and boost the immune system. It also helps improve cognitive functions, such as memory. There are many recipes with spinach that you can make very easily. It is a food that will help you have more resistance and increase muscle mass noticeably. You can eat it in a salad with carrots, nuts and fresh cheese.

2. Skim milk

Milk and its derivatives are a valuable source of animal protein. I always chose those dairy products that are skim. The night is the best time to consume these foods, as it helps the muscles relax and also sleep better.

You can try cottage cheese, very similar to cream cheese, which helps build more muscle.

3. Egg

The egg is considered one of the most complete foods, as it contains many nutrients and a good balance of the amino acids present in its proteins. The latter is found in the white, while all the fat accumulates in the yolk. In addition, there is a novel diet, called the egg diet, which brings exciting benefits to our body if you want to develop muscle mass.

4. Red meat

Another food that provides a large amount of protein is red meat. Vitamin B, zinc, iron and essential amino acids are some of the nutritional contributions of this type of meat.

Be sure to choose the least fatty type, such as beef, not to affect cholesterol. Similarly, nutritionists always stress the importance of incorporating varied meats, such as chicken, because they contain less fat.

5. Chicken

One of the most protein white meats is chicken. With this type of food, you will not only gain muscle mass but also avoid all the saturated fats that occur in red meat.

You will get 30 grams of protein per 100 grams of chicken. Remember that the ideal is to eat it grilled or baked.…

When you should not exercise

Practicing physical exercise with a certain regularity will help us improve health, but there are some situations in which it is better to suppress it for our good. Before some ailments and diseases, the best remedy is rest. You just need to listen to the body to know what needs to be done and thus ensure a faster recovery. 

Here we reveal when you should not exercise to avoid certain risks to your health.

In pain in back or joints

There are discomforts in delicate areas such as ankles, knees, or back. Simply perform overexertion to end up injured. When you see yourself with some pain in these parts, it is best to stop training and take into account a series of measures. Among other things, it is advised that you stop practicing any activity that involves the impact of jumps, such as running, football, or tennis. For a few days, take a rest from these sports. If the discomfort does not remit, you should go to a doctor.

When you have a cold or the flu

They are the most frequent causes of physical discomfort. The immune system is weak and fighting a virus and the symptoms it causes. Practicing exercise with a cold or flu will depend on the state of each one. When you only have sporadic sneezing and nasal congestion, there would be no problems, but when you have a fever, discomfort, and weakness, it is best to stay at home.

When you rest badly at night

Nor should exercise be done after a bad night, where we have barely slept. Keep in mind that while sleeping, the body replenishes energies and recovers from all the activity carried out throughout the day. If the rest is not adequate, we will feel very irritable, in a bad mood, and fatigue, so it is not worth practicing the exercise further. In this case, it is recommended to take the rest day and leave the preparatory session for the next day.

When you have a fever

Some experts advise not to train when you have a few temperature because there is a risk of becoming dehydrated and making worse the state of health even more. When fever appears, it means that the immune system fights against a virus or infection, so it will be necessary to rest to recover completely. We will avoid any exercise that makes us tired, and we should drink a lot of liquid.

After an asthma attack

Several exercises are very beneficial for improving respiratory capacity. However, after an asthma attack, due to a respiratory infection, it is advised not to exercise for at least that day. If you control the situation well, you can start with moderate activities such as swimming or walking, always with rhythms that do not put your health at risk. …

Why exercise puts you in a good mood

People who do regular physical activity get their minds and body ready for anything. Sports increase your self-confidence, and that will affect your way of dealing with problems. Therefore, being fit is not only a matter of appearance but also of attitude. Below we explain why the exercise puts you in a good mood.

First, those who have abandoned their sedentary life to start practicing sports are not afraid to try new things. When you exercise, the body gets used to the changes, and that ends up reinforcing one. Every time you try a more extreme discipline, and you are not afraid to experience new sensations with exercise, you will be leaving your comfort zone, and that will make you stronger in every way.

Participating in a half marathon, climbing a mountain, or doing 30 kilometers on bicycles will help you to fine-tune your body and also the mind. Thanks to that discipline that physical activity gives you, you will be able to focus on your goals, and you will know how to do much better in the face of nerves and stressful situations. You are not afraid to take risks.

A person who trains regularly is often more energetic than another who does nothing.

The practice of exercise is a reward for many people who enjoy food — that way; they do it without regrets. By working so hard in the physical section, you can occasionally allow some caprice in the form of food. You won’t mind eating a cake or a few ounces of chocolate because you know you’ll burn it later.

Your confidence in yourself will be reinforced, especially when you look in front of the mirror or try on clothes. You may not have a six-pack body, but you are comfortable with the changes you have experienced, and that allows you to be happy. All the effort made to date will have served something. That will encourage you to keep trying a little harder every day.

When you play sports, you will also feel much better. The temperature rises, and bacteria are eliminated, the lungs are cleansed, blood circulates better through the body, and stress levels will be reduced considerably. You will have less chance of falling ill, and that is already a reason for satisfaction.

The simple fact of going out to train and share a pleasant time with other people who have the same hobbies that you already find it fun. It is a good thing that sport has, among many other things.…