Top Three Chest Exercise Using Dumbbells

Do you want to develop your chest muscles? The answer to your question may be done at home and what you will need is just a pair of dumbbells. Having a perfectly toned chest is superb especially if you want to get rid of the fat deposits in your chest that makes you feminine-looking. People with gynecomastia, or the condition of males having large chests, are commonly searching for ways to get rid of those "man-boobs" with muscles. Well, here are some chest exercises that uses dumbbells.

One Arm Floor Press. This exercise will workout your chest muscles, and your shoulder and arm muscles also. But instead of using your hands simultaneously, use them one at a time. Start by assuming a floor press position. An arm should be placed on the floor for leverage. Hold a dumbbell with your free arm and carry it at shoulder level. Gently raise your arm carrying the dumbbell while tightening your body's core. Bring the dumbbell down to your starting position and repeat the lifting step. Do the same number of lifts for the other arm. It is also vital that you start lifting with your weak side so that you would work that arm out while you are still fresh.

Alternating Dumbbell Hip Raise. After your one arm floor press routine, you can proceed to the dumbbell hip raise exercise. While lying supine on the floor, grab a dumbbell in each hand. Slowly lift your hips off the floor but keep your feet and upper back planted on the floor. Raise your left hand to the ceiling while lifting your left shoulder off the floor. Lower it gently. Next, do the same procedure to the other arm in the same manner. Repeat this alternating sequence for 1 - 3 sets.

Dumbbell Push-up. This is a difficult exercise to perform yet the force it gives to your chest muscles is also optimal. To do this exercise, you need to position yourself as if you are getting ready to do push-ups. The difference is that you will be holding on to the dumbbells while doing this. Perform a push-up but at the top of the movement, bring a dumbbell closer to your chest. Let the other arm support your body. Bring the dumbbell down. Perform another push-up and lift the other dumbbell to your chest. Repeat this sequence as tolerated.

Doing these exercises may take a lot of time before you can notice any change in your chest. However, only the people who persevere get what they want. If you have the right fitness equipment and the drive to do these dumbbell exercises for your chest, then you better start as early as now.

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Top 3 Biceps-Toning Exercises

If you desire to have perfectly shaped arms then you should start developing your biceps. The biceps are among the most attractive part in a person's body. However, it takes a lot of time and the proper training to shape one's biceps. In this article, you can read three fun biceps exercises. Of course, muscle toning requires certain equipment such as dumbbells or barbells. In this matter, you might need to do these biceps exercises at the gym. But, if you have the proper home fitness equipment, it would be much easier to work out in your own home.

Standing Barbell Curls. This is by far the most profound biceps exercise. This will surely tone your biceps into a huge bulk of muscles. You need to have access to a 45 lbs barbell and some weights. To do the routine, grab a barbell using both hands. You can hold it using a narrow, medium, or wide grip in doing this. Be sure that your hands are supine and at the level of your hips. This is your starting position. Bring the barbell slowly to your chest and hold this position for several seconds to allow for peak contraction of the biceps. Lower the barbell slowly back to the starting position.

Alternating Rotating Dumbbell Curls. This exercise is much easier compared to standing barbell curls. The purpose of the alternate movement is to allow you to do alternate curls to each arm by applying the same amount of force. Too start, grab a dumbbell in each hand. Start doing hammer curls with one hand. At the top of the movement, slowly rotate that arm until your palms are now facing forward. As soon as you bring down that arm, start the same procedure with the other arm. You may do as many reps as many reps as you can.

Pull Ups. In doing pull-ups, your biceps and back muscles are worked out. You need to have a vertical bar to do this routine. Monkey bars are also good. However, if you don't have anything like this in your home then it may not be possible for you to do pull-ups on alternative yet risky pull-up bars made of weak materials. Pull ups are easy to do. You would just have to hold on to a vertical bar and pull yourself up with the use of your biceps strength. Pull ups can be done for about 1 to 3 sets with 16 reps for each set.

If you maintain these exercises then, over time, you can surely notice the bulk in your arms. However, biceps development requires patience because it may take several weeks before you see actual results. If you are a busy person and you don't have enough time to go to the gym then getting your own home fitness equipment.

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Boost Metabolism with the Right Diet and Exercise

An efficient metabolism is often cited as one of the major players in the game of losing weight. Metabolism may be seen in a lot of articles regarding weight loss. Why not? An active metabolism means increased calorie expenditure. A consistently active metabolism can enhance or maintain weight loss. Depending on one's diet, a fast metabolism can make a huge difference. This is reflected in your weight and your total well being. There are many ways to improve metabolic activity, as follows.

The three factors that largely affect metabolic activity are dieting, physical activity and aging. Cutting back on food intake slows the body down. Your body also has the probability to store fat. This is one reason why crash dieting is not a good weight loss option. There will be a decrease in your metabolic rate if all you do is sit all day. The less activity you have, the slower your metabolism. Your metabolism decreases by 1 percent every decade in your life. Metabolism may be influenced by other factors. However, it would be very useful to consider it if you would like to maintain your weight.

A restrictive diet packs a double punch to your metabolism. As we all know, cutting back too much on your diet will decrease your metabolic activity. This will also breakdown your muscle tissue for energy. And we know that muscles utilize a lot of calories. Eating too little is not sustainable. Eventually, your body will demand more. Weight gain is then unstoppable if this occurs. Eating a high fiber and protein diet will help you boost metabolism. Eating lots of whole grain products, fruits and vegetables is the way to go. It is also good to consume tap or cold water. But drinking cold water can make the body work harder to match your body temperature. This increases your resting metabolic rate.

Cardio and weights will boost metabolism. Doing it regularly may be enough to cancel out the slow down that dieting brings about. Weight training two to three times a week gains you a pound of muscle per month. A pound of muscle uses up to 50 calories per day. This conveys that having more muscles will enable you to expend more calories.

Metabolism depends on the food you eat and your activity. The human body is a perfectly designed machine. It can recognize threats to its survival. For instance, when it perceives hunger, it slows down metabolism. That's why crash diets won't work. Instead, choose foods with high nutrient value and low caloric count. Metabolism is affected directly or indirectly by virtually everything you do. It is reasonable to assume that a healthy lifestyle promotes an efficient metabolism. And an unhealthy one results to sluggish metabolic activity.

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Your Perfect Body Fitness Plan

Everybody dreams of having a perfect body. And, everybody knows very well what a perfect body looks like. The movies, internet and TV all have their own versions of a perfect body. The media wants us lean, ripped, sculpted and thin. However, a perfect body is more aesthetics. A perfect body is characterized by being strong, healthy and functional. Your body may not be anything like what you see in magazines. Your genetic material may have naturally designed your body to be an apple or a pear. But you can mold your body into its most perfect shape with these tips.

Exercise is your number one strategy to get your perfect body. Cardio exercises trim down excess fat. Strength training builds strength and sculpt muscles. Generally, your trouble zones are the ones which stand between you and perfection. For some people, these could be love handles and saddlebags. Losing the fat is easy when you are working hard on your cardio. You have to commit to 4 to 6 days of cardio exercises in a week. Interval training keeps your body guessing. Getting at least twice a week of strength training is a good idea. You have to increase intensity on body parts which seem to be smaller. For instance, a pear shaped person needs to work more on the upper body.

You should have a rightful place in your life for food. And that's as your body's fuel source. Food can be many things to many people. You should initially ask yourself if you should just before you eat. Will it provide you with much needed nutrients? Or will it just add fats on you stores? Make small changes in your diet. You should eat more vegetables and fruits. You should eat whole grains instead of white bread and other simple carbs. You have to eat breakfast in order to kick start your metabolism. In this way, you will be able to avoid eating too much later in the day. One study encourages you to drink milk after a workout. Muscle development is promoted by the proteins in milk.

Flexibility should be possessed by a perfect body. You will be functional for a longer time if you can maintain your flexibility. What's the use of a perfect body if it can't even do the most mundane task? Flexibility will be maintained with the help of stretching. It is often overlooked. It is nonetheless important. Stretching improves circulation, posture and flexibility. Elements that is essential to maintain functionality.

Your body is the only one you're going to have in this lifetime. What you make of it is totally up to you. You can just accept it. Or you can do something about it. Your motivation to improve should come from your own desire to be healthy. Focus on your health. A pleasing body shape will soon follow if you work hard on it.

Over at the FitnessArmory.com, you can let our expert advice on fitness and equipment reviews help you create the perfect home gym but without all the huge costs. We have the exclusive reviews on all your favorite brands and models to help you get in shape, get healthy and look great. Recent product reviews include: Ironman Gravity 4000 Inversion Table, Ironman LX300 Inversion Table, Marcy IVT450 Inversion Table, Pure Fitness Inversion Table. We invite you to stop by or drop us a line if you have any questions or need help with your fitness equipment selections.