Bench press is the most popular chest exercises. However, no technique and good posture while doing this exercise, it might not bench press exercise you will shape your chest muscles at all. And most people, especially beginners, do this exercise in wrong way.
Consider the following exercise tips, which you can follow to minimize the errors and the risk of injury:
1. Squeeze your legs to the floor
Foot has a very important role to balance the body in any circumstances, either during exercise, stand, walk, run, and so forth. When doing bench press, coordination and strength must be considered; one of them with pressed/Squeeze your foot on the floor.
2. Squeeze your body to the bench
Squeeze all parts of your body, starting from the back, buttocks, and shoulders as hard as possible to achieve stability and balance your body.
3. Apply Full Range of Motion
Full range of motion should you apply to each exercise except for abdominal exercises. When you lose weight, you do not lower until touch the chest.
4. Keep to Stay Straight Wrists
Straighten your arms and hands to relieve pressure on the ligaments in the wrist.
5. Hold Breath
As soon as you exhale, the pressure will go down in the chest cavity. And this will not only increase the risk of injury, but also will lower your power. Take a breath at peak exercise, when your arm is locked.
6. Focus on Chest
Of the three major muscle groups involved, the chest, shoulders and triceps, the chest muscles is the most powerful. Many people have too much pressure on your shoulders and arms while doing bench press.
Smoking habits are not easily removed, although the dangers to health posed by smoking are well known. However, for those who struggle to quit smoking, try to start light exercise.
For those of you who do tend to rarely exercise or regular physical activity, do not worry, because based on the results of research conducted by Dr. Adrian Taylor and his team, moderate exercise such as walking for at least 5 minutes alone was able to reduce levels of desire to smoke.
According to him, anything that can distract people from smoking will help reduce the urge to smoke, and exercise will trigger the body to produce the hormone dopamine, which will reduce dependence smokers to nicotine.
However, research also shows that the higher the exercise intensity, the higher the success rate of this pushes for smoking addiction. So you can try to do other sports that higher intensity for 20-30 minutes as much as 3-4 times per week. Perform whatever sports you like, such as jogging, cycling, swimming, playing tennis, basketball, and so forth.
Although the results of this study states that to stop this practice required a total of a combination of exercise and other techniques to stop smoking, it’s worth trying the advice of experts such as regular exercise and physical activity not only reduce smoking addiction, but there are many other benefits of exercise for health and fitness.
Various studies indicate that regular exercise will help improve the quality of sleep in people who have insomnia. But, how the time of exercise affects the ability to fall asleep is less clear.
Most people who suffered chronic insomnia show elevated levels of stress hormones in the blood are abnormally sensitive to stress (hyper aroused). If your stress hormone levels are rising, then the quality of your sleep will get worse. Exercise at first would increase the number of stress hormones. But some time after exercise, these hormones will drop.
You may consider to follow the small experiment to see if you have insomnia problems:
This will indicate whether the exercise affects the quality of your sleep or not. Moreover, it also helps determine the best exercises you can choose to get the best quality sleep. Remember, that during sleep our cells repair and grow muscle. So to get the development you want muscle mass, improve the quality of your sleep.