Thursday, August 3, 2017

Back Day!!

When you get in the gym, it is common you want to hit the most showy muscles often. You hit your chest, your arms and abs. These are the front region of your upper half of the body. But if you really want a better looking and distinguishing  physique, you've got to build big and wide back.

So skipping your back day, I don't think is tiny bit close to wise.

Before we begin the workout, it is very important to learn the anatomy to get the best out of the back day. We need to learn how the muscles work, how they move and so on.

Latissimus Dorsi(Simply known as Lats):
There are two sets of lats that runs from the front side of humerus, comes down attaches to your scapula all the way to lower thoracic spine. These sets of muscles work together to assist the rotation of upper limb.

Trapezius(Simply known as traps):
You've got your upper traps that run from your skull and come down and attach your shoulder. Next is your middle traps and lies in upper middle back area. And the last one is the lower traps that runs on your lower middle back area. The upper traps elevates the scapula and rotate it during movement of arm. The middle traps work with Rhomboids and assist in retracting the scapula whereas the lower trap full the scapula inferiorly.

These muscles lie underneath the middle taps. Rhomboids can be classified as Rhomboid minor and Rhomboid major.  The Rhomboids along with the traps helps in retracting and rotating scapula.

Goodness of Chicken

The earlier blog was really 'chicken obsessed'. Here, I am going to talk about the health benefits of chicken.
Chicken is the meat item that has high nutritional value. It has high protein content, minerals and vital vitamins. According to USCD , 100gm of chicken contains 18g protein, 15gm fat, 11mg calcium, 20 mg magnesium, 147mg phosphorus, 149mg potassium, 70mg sodium. Besides, it contains vitamins like vitamin C, riboflavin, thiamin, vitamin B6&12, vitamin A,E,D and K.

The health benefits of chicken are:

-Body building
Each ounce of chicken have about 7gm of protein. Protein is very important for growth and development of body. Protein is made up of amino acid that helps in building muscle fibre.  The daily requirement of protein is about 1gm for 1kg body weight. This is the reason why most of body builders never miss chicken in their diet.

-Source of vitamins :
Chicken is the rich source of water soluble vitamins B and C and also non soluble vitamins like A, D, E and K.  The vitamins are necessary in breaking down carbohydrates and releasing energy, blood clotting, formation of RBC and so on.  Vitamin D helps in  calcium absorption, Vitamin A helps in building eye sight.

-Source of minerals:
Chicken contains minerals like calcium, potassium, phosphorus.  Calcium and phosphorus helps in growth and development of bone and teeth. They help in development of cell membrane.  These minerals helps in strengthening the body immunity. They as well regulate the digestive system.

Hello Chicketerians!!

Pak Pak Pak Pakauuu!!🐔(Hello in chicken style)

Have you ever, in your life, thought that what would you do if there were no chickens left? Thought as in deep kind of.... If so; congratulations, you are a chicketerian. 
If you ask me to define what Chicketerian  is, there wouldn't be any better way than 'Veggies is to vegetarians, Chicken is to chicketerians'.  

Yes, I am a checketerian. Chicken is love, chicken is life. I don't know how will I survive without chicken(Well practically I would but still....) And I'm pretty sure, I'm not the only one.

Talking about fish, I only prefer grilled or fried. Pork, barbecued. Buff, momos. Mutton nayy! But chicken; I enjoy eating all varieties of chicken and if you ask my favorite, I would say them all. Vegans, ya'll really missing out something in the beautiful world of us and chicken. Seriously!!

Chicken is the most common type of poultry in the world. It is believed that chickens were first(some hundred years back) domesticated in India for cock fighting. But later it was done for meat and eggs. 

There are many different varieties of chicken like curry, roast, stuffed, grilled and so on. Personally, I love the taste of chicken. Like the taste, chicken have good nutritional values. Chicken is rich in protein. According to USCD , 100gm of chicken contains 18g protein, 15gm fat, 11mg calcium, 20 mg magnesium, 147mg phosphorus, 149mg potassium, 70mg sodium. Besides, it contains vitamins like vitamin C, riboflavin, thiamin, vitamin B6&12, vitamin A,E,D and K.

Monday, July 10, 2017

Triceps Day!!

There is this huge misconception among people that for a big, flashy and pumped up arms, you only need to work on your biceps. Bullshit!! Triceps play greater role here. Yes you heard that right. TRICEPS!!

Tricep is a long muscle located in the back side of upper arm. It extends from shoulder to elbow. It is made up of 3 sets of muscles; lateral head, medial head and long head. The long head arises from a shallow depression of scapula. It gives the horse shoe shape of tricep. The major function of tricep is that it helps in movement of arms. The movement of arm relies on contraction/relaxation of biceps and triceps muscle.

Lying Barbell Tricep Extension

Lying tricep extension is an important workout for bigger volume triceps. Hit 3 sets of tricep extension(1st set with 12reps followed by 10 and 8 reps) as soon as you warm up. Let me remind you, you've got to increase the weight you are hitting by each set for good result.

Following are the steps for proper lying tricep extension:

- Lie down on a bench and hold the curl bar with palms facing forward. The curl bar is to be handled in its inner handle.
- Extend the arms upright.
- Slowly bring down the bar downwards in a semi circular motion.
- Once the bar is down, take a small pause and again lift it upright through the same path.
- While you are curling, make sure your upper arms remain close and intact and  keep your elbows in.

The Power House- EGG

What strikes your mind when you hear 'eggs'?? The brownish/reddish oval thing, inside containing white and yellow parts? Well that, my friend, is an unfertilized egg provided my mother hen/ mother duck :D And yes we sure are going to discuss about these very eggs here.

But the literal definition comes alongside the term fertilization during the process of reproduction. An egg is an organic vessel containing the zygote that develops into an embryo.

The eggs we get from market are the unfertilized ones. These eggs are considered as power house because they are loaded with high nutrients, some of which are rare in our normal diet. 

Eggs whites are the extremely rich in  low-calorie protein. Besides, the white part of eggs have very lower carbs but  higher minerals and vitamins.  It consists of vitamins A, E, B12 and B2 where as it is packed with minerals like zinc, iron,  phosphorus.

The health benefits of eggs are:

- Muscle building:
Every bodybuilder incorporate egg in their daily diet plan. It is because the egg whites are highly proteinitious with very low fat. It helps in growth and development of muscles.

-Source of vitamins:
Eggs are considered as the rich source of vitamins. It consists of Vitamin B2, Vitamin B12, Vitamin A and Vitamin E.

-Raise HDL level:
Egg consists of harmless cholesterol(good cholesterol) that helps in increasing HDL(High Density Lipoprotein). Higher the level of HDL, lower the risk pf many diseases.

- Good for eye:
Eggs consist of antioxidants like Lutien and Zeaxanthin that helps in development of retina.

Monday, June 26, 2017

Biceps Day!!

Chances are, the very first time you entered the gym, you went through the arms workout. Its obvious because everybody wants a great looking arms as they are the most visible part of our body. Whatever be the goal, the concern is are you really getting most out of your arms training?

To get the best out of it, it is very important to learn about the arm muscle anatomy, how they work, how they move and so on.

So here is a brief on the anatomy of the arm muscles(talking only about biceps here!):

Biceps is the double headed muscle that lies in between the shoulder and the elbow in the anterior portion. Biceps is basically formed up of two sets of muscles they are Biceps brachii and Brachialis.

Brachii is located at the frontal part of the upper arm between shoulder and elbow. It assists the elbow motion( mostly curling motion).

Brachialis is a small muscle located over the lower portion of the upper arm that connect the bottom half of the bicep to the forearm. It helps in elbow flexion.

Barbell Curl

Hit the 3 sets of barbell curl( 1st set 12 reps, 2nd set 10 reps, 3rd set 8 reps) in the beginning of the biceps day. Barbell curl enhances the growth of biceps.

- Stand straight with your chest out and hold the barbell with shoulder wide grip such that the palm faces forward.
- Curl the barbell  upward and forward keeping your upper arm steady.(make sure that only your upper arm is moving).
- Squeeze the biceps as much as possible when you are curling.(make sure the bar is at shoulder level)
- Slowly bring the bar back to its starting position.

Well i forgot to mention earlier,  increase the weight you are lifting in each set. make sure the final 8 reps set is heavier than the initial 12 reps set.

Watermelon- Beat the heat!!

One thing I love about summer isssssss Watermelon!!!! Beside the heat, its the watermelon seeds that bothers me during summer. For me, the secret behind 'beat the summer heat' is refreshing watermelon.

Watermelons are tender, warm season fruits. They can be grown anywhere given the temperature is warm. This sweet tasting juicy reddish fruits is composed of above 90% of water.  This the reason that watermelons help to combat the scorching sun and provide refreshment.

Watermelons are rich in vitamins, minerals and organic compounds. The vitamin components comprises of vitamin C, vitamin A, vitamin B6. The minerals such as calcium, magnesium and large amount of potassium are present in them. Besides, the very important fiber, protein, thiamine, niacin and a wide variety of carotenoids can be found in a watermelon.

The health benefits of watermelon are:

- Hydration
Since watermelon is composed of above 90% of water, it keeps the body hydrated.

- Prevent muscle soreness
Watermelon helps to reduce muscle soreness and improve recovery time in athletes because of presence of amino acid L-citrulline.

- Prevent Heart Strokes:
The magnesium and potassium components of watermelon helps in reduction of blood pressure and body temperature.  This definitely helps in preventing the serious heart strokes.