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Everything You Need to Know About Mountaineering


Do you consider that you are the type of people who are adventurous, who like to live new experiences and who set themselves greater and greater challenges? Do you like to live on the edge of the abyss? Do you enjoy the tingling in your stomach that produces a strong adrenaline rush?

Everything You Need To Know About Mountaineering

If you answered yes to at least a couple of these questions, you’re probably a person who enjoys playing extreme sports. In your case, it is all or nothing, because there are no intermediate points or a comfort zone where you can stay.

You constantly need to get out of the boredom of everyday life to drain all the accumulated tension and to release the stress generated by city life. Therefore, you resort to places where you can be in contact with nature and thus reconnect with nature and yourself.

Actually, within extreme sports there is a lot to choose from. There are those that have to do with heights, quickly, with maximum physical resistance, among others. However, how many of them manage to combine adrenaline with the tranquility of nature? It may seem to you that there is no such activity. However, you couldn’t be further from the truth.

Have you ever heard of mountaineering? What do you relate this word to? Yes, with the mountains. But what is it about? How is it practiced? What risks are you taking? What do you need to practice it? Is it a group or solitary activity? Should you be an expert?

If you would like to do mountaineering, you need to answer each and every one of these questions, since it is an unconventional activity that you do not have much knowledge of. However, in this article, you can be aware of these and other aspects related to this activity to practice it whenever you want. Without further ado, let’s get into the matter right now.


It is a sport that consists of walking and hiking in the mountains, going up and down them. Its main motivation is the destination, the mountains and its routes are of greater difficulty.

Depending on the goal of the mountaineer, if you want to reach the top of the mountain, it can be defined as Ascension. However, if it requires any climbing technique, then it is known as Mountaineering.

In addition, we can say that it is not a simple sport, it is also a recreational activity that is related to the exploration of the environment, as well as the love for nature.

On the other hand, it should be noted that it is one of the sports that has the greatest history and tradition in the life of man. It originated in the Alps by the end of the eighteenth century, hence it is also known as mountaineering.

Among the most famous mountaineers are the first two people who reached the top of Mount Everest, which is more than 8, <> meters high.

Its features

To practice this sport requires a series of skills, some of them are: rock climbing, rappelling, etc. Unlike hiking, the difficulty, the duration of the climbs and the presence of dangerous conditions are greater.

It can also involve having to spend a night, or even more, in the mountains, which requires the use of a lot of equipment and, usually, is practiced in a group or, at least, in pairs.

Depending on the type of terrain, the height of the mountain and the weather conditions, mountaineering excursions can be classified into low, medium and high mountain. However, this classification varies depending on where in the world we are.

As for the low mountain, in Spain it reaches up to 1500 meters. It is an area where vegetation abounds and there are few rocks. In this type of terrain hiking is usually practiced.

In relation to the middle mountain, the height in Spain ranges from 1500 meters to 2500. It consists of a landscape full of robust trees and rocks. In the winter season there is usually snow. Due to these characteristics, it is common to practice hiking and trekking.

Finally, the high mountain goes from 2500 meters onwards. Its terrain is usually rocky and with no vegetation. Its temperatures are extreme and it is ideal for mountaineering.

On the other hand, within mountaineering we can find different disciplines, depending on their difficulty, their objective and the materials used, some of them are the following:

  1. Hiking: they are nothing more than walks made by the low and medium mountain, whose difficulty is of less intensity. In general, excursions do not usually last more than one day and are made by roads and trails that are signposted. Therefore, it is also known by the name of hiking.
  2. Mountaineering: it is mountaineering that takes place in the high mountains. Your goal is to reach mountains by overcoming some difficulties, such as rocks, snow and ice. Therefore, the use of specific materials is needed, such as crampons, harness, helmet, ropes, etc.
  3. The Ascents: this type of mountaineering is carried out in medium and high mountains and its objective is to reach the top, so it may require climbing in some sections. It usually does not merit the use of technical material. However, depending on the conditions of the terrain and the time in which you want to make the ascent, it may be necessary to use technical materials, such as rope, rackets, crampons, etc.
  4. Climbing: consists of making ascents or ascents on walls of great inclination. Therefore, it requires the support of hands and feet to be able to climb with the use of materials, such as harness, ropes, helmet, etc.
  5. Mountain skiing: it is a type of mountaineering, in this case a winter one, which is done with skis.

What You Need

When practicing mountaineering you must have:

  •  Water and food, which must go inside a backpack.
  •  A helmet to be protected against landslides of sand and rocks.
  •  The appropriate strings.
  •  The pythons to dig into the rocks and thus anchor the ropes or screws, in case the mountain is full of ice.
  •  A harness to hold the ropes.
  •  Depending on the terrain, special shoes or boots may be needed for climbing.
  •  Different devices that are connected to the ropes and that allow the realization of different types of movements, such as carabiners or rappelling devices.
  •  Gloves, which must be elastic and made of synthetic fiber.
  •  Sunglasses and blizzard glasses. These are very important to avoid phototalmy and other eye problems that are caused by the incidence of ultraviolet and infrared rays in the eyes.

Since it seems to be a sport that carries certain risks, have you ever wondered what are the advantages of practicing it? Let’s look at it right now.


  • Mountain walks strengthen the muscles of the buttocks and legs, much more than practicing other types of exercise.
  • In the climbs you get resistance and toning of the muscles, while, in the descents, their elasticity increases.
  • It provides psychological benefits, since contact with nature generates a feeling of tranquility and peace of mind.
  • It prevents heart disease, as well as arthritis and low back pain, as they activate circulation.

However, as expected, not everything is rosy. This sport also carries a number of disadvantages. But what are they?

Its disadvantages

  1. The weather: sudden changes in weather can transform, in a couple of minutes, a perfect day of climbing into a nightmare, a situation that could be life-threatening. Therefore, it is best to start the climb very early, before dawn, to be able to finish it at noon.
  2. The equipment: when it is in poor condition, it can result in serious injury or even death, in the event of a fall. As for traditional ascents, it is necessary to have knowledge on how to install the equipment safely.
  3. As for their clothing, it should be necessary to bundle up and unwrap quickly. Clothing should be warm and solid, but also comfortable. They must be garments that facilitate blood circulation and appropriate footwear. Otherwise, a lot of mishaps could arise during the tour.
  4. Fauna: you must know how to deal with insect bites. In addition, there is the possibility of having contact with poisonous plants and vipers, which can be lurking among the shadows of the cracks and crevices, which are used as supports to climb the walls of the rocks.
  5. Also, it must be clear that there is the possibility of falling stones, landslides, avalanches, snow, glacial cracks, cold blizzards, etc.

Main causes of risk

In addition to this, there are general causes that can cause different types of accidents. Some of them are:

  • Ignorance.
  • Inexperience.
  • Not having enough knowledge about mountaineering.
  • Having defective or incomplete equipment.
  • Having a poor physical condition.
  • Overconfidence on the part of experienced staff, etc.

Regardless of whether it is a professional or an amateur, anyone who decides to carry out activities in the mountains must keep in mind that it is not free of dangers. In addition, despite all the training you may have, you are always in a constant learning, since the hypothetical situations, sometimes, are far from the real ones.

Therefore, if you decide to practice mountaineering, it is best to seek help from professionals in the field, that you have the necessary equipment and that you take into account all the preventive measures to have a perfect day of hiking.

Easy Exercises to Do Routines at Home


It is recommended that people exercise. With the beginning of the pandemic, the entire population has the obligation to remain in the comfort of their homes, and the obligation to wear a mask when going out of the home. Thanks to this, many places where people are concentrated had to close or not admit many people inside the place. And gyms are no exception.

Easy Exercises To Do Routines At Home

This made many people have to start their own exercise routine from home. Many would not do it for the excuse that they do not have the exercise equipment that gyms have. Or that there is no professional to educate them on how to do the exercises.

Don’t discourage yourself. You can exercise from home. Of course, it will not be the same as in the gym, but at least you can have the same process, a little slow but at least it will be something. What really matters is doing the exercise well.

With this, I would like to teach you several exercise routines that you can use to combine them. You can make one day train a muscle, or 2 muscles so as not to overexert the muscle. That is why in this article I will mention some routines for various parts of the body.

But before we start, we would like you to read this article that is about “Running, how to start again”


Military funds

We will place ourselves in the position of funds, and we will place the arms at the height of the shoulders, remember that the elbows must be attached to your body. And that our feet are a little apart. Once ready, what you are going to do is bend your elbows to lower your body until the upper part of your arms is equal to the ground, and then go up. Doing those 10 or 12 times.

Flexion and rotation

You must put yourself in a flexion position, and then lower to perform the flexion. But when it comes to climbing you will rotate your upper body to extend your arm upwards. To then repeat it again but this time it will be with the other arm. The repetition will be completed until you finish with both arms. And the repetitions can be 10 or 12.

Remember that if you feel you can do more, go ahead, but this is recommended. And if you feel that you can no longer do one of the exercises, only do as many times as you can and move on to the next exercise.



Obviously, this exercise should never be missing, since, being the most common, it does not mean that it is bad. In fact, it doesn’t hurt to add it to one of your exercise routines for the day.

What you should do is stand with your legs apart, but not so much. When it comes to going down you must bend your knees. And make sure that the feet do not rise, if not. It would mean that you are doing the exercise wrong. The back should be straight throughout the exercise, the hip should be flexed when going down, and you should look as if you were pulling out your buttocks.

Remember that when you go down, you should not go down completely, but in half. To then climb up to stay straight. You can alternate this exercise and stay in the position when you finish going down for a certain number of seconds. When descending and ascending, you must do it slowly. It doesn’t have to be so fast, or so slow. Because otherwise the muscles won’t do much.

When you notice that your legs, buttocks and quadriceps of the thighs start to hurt. That means that you are noticing the results of that exercise.


Lying on the floor

This everyone knows, and it is that you must be lying on a somewhat soft surface. You have to put your back completely straight and touch the ground. Then you flex your legs to put your feet glued to the ground.

Now, to start with the exercise, you must climb with the only help of the trunk. No momentum or anything, just the trunk. In order to go up completely or almost completely. To then slowly lower towards the ground. And you keep going up to a number of repetitions.

Leg lift

For this exercise you must be in the same position as the previous exercise. The only difference is that you must have equally straight legs. And for starters, you should raise your legs or higher than you can, as long as they go straight. And that your body is also straight with the ground. Also, you do it slowly. And again, you can choose the number of reps you want as well as the number of sets you want to do.

Remember that these are not the only exercises there are, so we would like you to read other articles that are related to this “How to exercise the muscles of the face”.

Dance As Exercise


Having a perfect body is the dream of many people. However, the truth is that there are few who manage to feel content and satisfied with their physical appearance.

Dance As Exercise

Day-to-day concerns, a full-time workday, secular studies, family obligations, previous commitments, and other occupations prevent you from going to the gym or following an exercise routine in order to look better and maintain good health.

This has caused many to fall into the vice of sedentary lifestyle and that their physical condition deteriorates little by little. At that point, it is much more difficult to return to turn the tide.

There are also those who do not like to exercise. They start, but soon throw in the towel, because they think it is a strenuous and exhausting physical activity or because they do not see the results as quickly as they would like. If that’s your case, don’t let the parrot go away!

Just because you don’t like exercising doesn’t mean you should resign yourself to never having the look you want. Actually, there are other ways of exercising, which are much more attractive. For example, practicing a sport, such as swimming, football, karate, tennis, etc.

But, if you are still not attracted to those options, there is always the possibility of dancing. Yes, just as you read it. You should not leave dancing alone for the holidays, it can also be a very valuable resource when it comes to exercising.

Do you know how to dance? Would you like to use dance as a physical exercise? If the answers to these questions have been yes, then you are in the right place. In this article you will find everything you need to know about dancing as an alternative to exercise, while having fun. Let’s see how.


In the most technical sense, dancing is moving the body to the rhythm of the music. However, others have considered it as an art, as a way to communicate with others, as a therapy against stress and, in this particular case, dancing also resembles an exercise.

Experts in the field affirm that dance is a very complete discipline. It is an ideal exercise for weight loss and, if you are happy with your weight, it is also useful to keep you in shape.

Among the great advantages of this form of exercise, we find that it can be practiced by people of all ages, including children and the elderly. In addition, you can do it for as long as you want and vary in intensity when experimenting with different musical rhythms.

On the other hand, if you like to dance, you will not force yourself, as may happen with trips to the gym. It will be a real pleasure and, at the end, you will feel tired, but with a pleasant feeling of well-being.

But how to exercise dancing? To do this successfully, follow each of the following steps:

  1. Just as you would before doing any exercise routine, you should always start by doing a short warm-up routine that goes from head to toe, in that descending order. This will help you avoid injury and activate the body.
  2. Then, choose a style of music of your preference. However, try to make it energetic enough to motivate you to move your whole body with ease, such as salsa, Dominican merengue, reggaeton, bachata, among others.
  3. When dancing, you should exaggerate the movements, looking for greater intensity so that you can start perspiring and sweating and thus begin to burn calories.
  4. Dance to two moving songs in a row with enough energy and intensity that you feel tension in your leg muscles and abdomen.
  5. Then, relax your muscles by dancing to a gentle song. This will allow you to calm your body and take some breath to continue with the exercise routine. Take these breaks from time to time, perhaps after two or three songs, if you prefer.
  6. Dance for an hour or two a day, depending on your time availability. You can also go from less to more, starting with an hour of dancing a day and then increasing the time as your body adjusts to the exercise.
  7. Finally, culminate with about 3 minutes of low-impact exercises to relax your muscles before returning to your daily routine.
  8. It’s important that, while you’re in your dance routine, you stay well hydrated to regain the electrolytes your body has released as a result of physical activity.

Do you like the idea of exercising while dancing? Actually, it is very attractive. Best of all, you can do it from home and without having to pay for the advice of a professional. In fact, if you want to vary a little, you just have to search the Internet for some videos of dance therapy classes and that’s it! Problem fixed at one click speed.

Now, do you want to start today? What do you need to be able to do it? We will be talking about it next.

What You Need

Among the things you need to exercise while dancing are the following:

  • A large space where you can move and move your whole body freely, without danger of falling or tripping over an object.
  • Comfortable clothing that allows you to extend your arms and legs as much as you want. Leggings and tights are usually the most appropriate for most physical activities, since they allow greater flexibility and mobility. You can wear a loose, lightweight T-shirt or one attached to the body.
  •  In relation to footwear, it is important that it is consistent with the activity you are going to do. But, in general, look for sneakers that have grip, grip, with good cushioning, that gives you stability, that are light and that are resistant.
  • An active and dynamic style of music that motivates you to move until exhaustion and leaves you wanting to continue.
  •  Water to keep you well hydrated and in good condition.
  •  A healthy and balanced diet that serves as a complement to the dance routine you are implementing.

If you still do not feel motivated to dance to exercise, it may be very useful to know what the benefits of dancing are.


Depending on the style of music you choose, dancing can be a very intense exercise. Therefore, it is important that, at least the first few days, you take it easy and learn to know what your limits are and not exceed them.

If you feel very tired, it is best to pause until you catch your breath. With the passage of time your lung capacity, as well as your physical resistance, will increase and you will be able to dance for longer.

Avoid movements that could injure you, such as twisting and bending, especially if you’re overweight. Remember that safety must come first.

Dancing is a social activity, which is best enjoyed in the company of other people. So, what do you think of the idea of dancing together with some friends? This way you will have a very fun time, while you exercise, and it will be much more motivating for you.

If, in view of the current pandemic, you prefer not to invite anyone to your home, remember that there is always the option of making a video conference using the ideal applications for that. With the help of technology, the boundaries are shortened and it is possible to interact with family and friends without having to be together physically.

What do you think of the idea of exercising by dancing? Why don’t you try it today? For sure, the physical and emotional results you get will be worth it and you will want to dance not only at parties, but at any time you consider convenient.

Your benefits

  • Dancing helps reduce the risk of heart disease and improve lung capacity.
  • It is an ideal exercise for the well-being of the brain and prevent diseases such as Alzheimer’s.
  • It helps reverse volume loss in the hippocampus. This is the part of the brain that is responsible for keeping memory under control, which prevents long-term senile dementia, since learning dance routines improves memory.
  • Facilitates weight loss. In fact, it is estimated that with half an hour of dancing you can burn between 200 and 400 calories.
  • Since it is an aerobic exercise, it reduces blood cholesterol levels, especially bad cholesterol, while helping to increase the good.
  • As it is an exercise where strength is involved, it helps prevent bone loss. In addition, it is the most advisable to tone the bones without the joints suffering damage.
  • It also helps improve skills and abilities, such as flexibility, strength, and endurance.
  • It is of great benefit to people suffering from depression, since it stimulates the production of endorphins, which also favors the release of accumulated stress.
  • It improves physical performance while increasing energy levels.
  • Increase muscle strength by using steps and movements that exercise different muscle groups.

As you have been able to realize, since dancing is a very complete exercise, it is responsible for benefiting your health from different angles, since it helps prevent diseases, but also to combat many of those that you may be suffering from today, such as cholesterol in the blood.

In view of its great benefits for the body, what recommendations should you take into account when dancing as an exercise?

Biceps And Chest Routine at Home


Every man desire and enjoys strengthening his muscles. More if they are those upper muscles, such as the biceps and chest. Muscles that stand out a lot to the eye and denote strength in the person. That is why today we want to dedicate ourselves to writing an entry where we contemplate some interesting exercises aimed at exercising these muscular areas in our body. If you want to know how it’s done, it’s just a matter of staying until the end.

Biceps And Chest Routine At Home

It is worth mentioning that this routine is not exclusive to men, women can also follow it and achieve important results. We make this clarification by how the article is started, because we know that more men are focused on working these areas of the body.

Another thing to add from this article is that all the exercises presented are a part of a circuit. Which means that the routine is fulfilled after making the circuit about 4 or 5 laps. Complying of course is with the repetitions specified in each exercise. This biceps and chest routine can be done perfectly at home or in a gym. We comment on this because of the reality that is being lived in quarantine. Without more to say Let’s give it!

If you do not feel like reading this post, go through our article on “Arm Exercises at Home – How to Do Arm Exercises at Home”.

Intense biceps and chest routine at home.

Then each of the exercises that make up this routine will be written. The movement shall be described in written form accompanied by a reference image. Mention will also be made of some tips to maintain correct technique and execution of the exercise.

Push Ups (12 repetitions).

This exercise consists of locating some furniture or elevated surface (Example a chair). And place your feet on it. Adopting a horizontal position in such a way that the hands touch the ground and proceed to perform push-ups with it. This exercise is intense and perfect for the chest. It could be supplemented by adding some extra weight to the back. That way we increase the difficulty.

However, on its own it is quite demanding. The key is to perform the twelve repetitions in a controlled way. Without getting to perform them too fast, remember that the slower and more controlled the execution of an exercise, the greater results we will achieve. With that we open this biceps and chest routine.

Sitting curls (12 repetitions).

The previous exercise focused on the chest, now we have to work the biceps. The intention of performing the curls sitting is that in this way we can avoid rocking. Same that sometimes we go to be able to cheat in the execution of this exercise. If you are sitting and with your back glued to the chair, we correct that fault.

The movement consists of moving the weight down, it is important to fully extend the elbow. Do not leave it as halfway and then proceed to raise it. If you cannot perform this exercise is because they are resorting to excessive weight, so it is recommended to lower it a little until you can master the technique.

You may like to read our entry on “Exercises for Flaccid Arms”.

Chest Press (12 Repetitions).

For this exercise we can place ourselves on the floor or on a mat and take our pair of dumbbells. Once in position this biceps and chest exercise will help us strengthen our muscles, as long as it is done with a weight that we can control. Nothing excessive, but demanding, that is the key to maintaining technique.

In this case the limit to where we will go down will be the floor, since we are not on a bench.

Concentrated curls (12 repetitions).

This exercise does not have many differences with the sitting curls. In escancia it is the same exercise only a little more “Intense”. What makes the difference in this exercise with the previous one is that we will do it resting the arm of the back of a chair. This in order to correct the failure of the balancing that often tends to be committed. And the elevation and extension will be done slowly, taking a small pause when the biceps has contracted when climbing.

If we do everything in a controlled way and without exaggerating the speed. Rest assured that you will feel the work in the biceps. Muscle which is being worked.

In this way we conclude with the writing of this article. Remember that this routine is done in circuit, so after having reached the fourth and last exercise, a one-minute break proceeds and then we start again.

Back And Triceps Routine at Home


It is important to be consistent in our training. More if our intention is to achieve quick results and in record time. And while for many the current pandemic situation has meant an abrupt closure for the training of many. That does not mean that you cannot train from home, because with the back and triceps routine that we will share today. You would realize how from home you can train just as hard as in a gym, just follow our instructions to feel the hard work.

Back And Triceps Routine At Home

It is worth mentioning that the following routine is exclusive to gain muscle mass. Well, some exercises can be intensified using weights or some object that replaces them. If your interest lies in losing weight, unfortunately this routine will not be of great help, however it does not hurt to take the time to know it.

We also invite you to read our article on “Arm Exercises – How to Do Arm Exercises”. Well, the information expressed their complements the routine that is shared in this publication. Without further ado, let’s start with the list of exercises for this intense back and triceps routine at home.

Back circuit and triceps at home.

This routine consists of performing a circuit of back and triceps exercises. What the circuit means must be done approximately four to five laps, and no rest is taken until the end of a lap. With that in mind, let’s know what are the exercises that make up this circuit.

Rowing (12 repetitions).

We started this strong back and triceps routine with the oars. Exercise which we can perform taking some weight, it can be a couple of bottles of soap or if you have a set of dumbbells at home much better. Already with the weight to use in hand, what proceeds is to adopt the correct posture for this exercise … It consists of a slight inclination of the knees, and the back, taking as a guide that our weight is located at the same height of the knees. Make sure your chest is upright.

With the correct posture, what proceeds is to raise the weight in a controlled way, until reaching an approximate height of the ribs.

Background (12 repetitions).

Being a back and triceps routine, we will be constantly interspersed between muscles. In this case the work corresponds to the last… To make the funds correctly. We will need to be close to a chair or failing some elevated surface that allows us to lower and raise our body with our arms.

The exercise does not present major difficulty in terms of its realization, because as such it is simple and comfortable to do. The important thing is that you make sure you feel the work in the triceps, if you are not feeling something you are doing wrong.

High Rowing (12 repetitions).

This exercise is very similar to the first one we shared. Well, in essence the same technique and posture is maintained. Except that the difference between the high oar and the normal oar is the position of our arms.

As you can see in the image, the arms will be placed in the form of “L” (ele) lying down. From our shoulders, pointing to the ground. In this way when we do the weight lift, we will feel the work in the entire upper back. Unlike the previous one where we felt the work on the sides and lower area.

You may be interested in reading our post about “Back Exercises at Home”.

Triceps kick (12 repetitions).

We return to attention on the triceps with this exercise. The posture to be adopted is similar to previous exercises. Except now we must tilt our torso a little more forward. Leaving the back straight, with the chest out and the buttocks also outward. Be careful with the inclination of the knees, because these will allow the position to be achieved comfortably.

Once we understand how the posture is, what proceeds is to perform a “kick” with the arms. Pulling his hand back. This is how you can work the triceps, receiving the help of the weight you carry in hand.

Superman (12 reps).

To finish this back and triceps routine, we will culminate by strengthening the lowest area of our back with this exercise. For this we must take our chest to the floor, we can use a mat so as not to lie on the rigid floor. Once there you have to stretch your arms to the front and leave the tips of your feet touching the ground.

Understanding the posture, what proceeds is to gently lift the entire torso upwards. What will allow pressure on the lumbar.

Arms And Their Exercise Routines


When someone asks you which part of the body is the most common to be exercised, one would easily say the arms.

Arms And Their Exercise Routines

Who wouldn’t want to have strong arms? Everyone loves having or witnessing strong biceps, one can clearly conclude that the other muscles are also well worked. Although there is a high probability that only the arms are well worked and the other parts of the body are only normal.

It is a bit normal that a person when exercising from home, will only do a specific part in order to gain some physical attractiveness or appearance. This can become common with those who already have a middle adulthood. In addition, training your body like this is not good since you can see something strange, imagine seeing someone with good arms. But it has a belly that will surprise you and ask if that person is really exercising, or that a person has incredible arms. But that your legs are thin and not at all toned. It is better to exercise all over the body, since in an orderly way your muscles will gain shape normally. And that on exercise days you focus on 2 parts of the body that are of a single one.

If you want to do your own exercise routine or add several exercises to your routine, then do not worry because in this article you will know several exercises for arms that you may not know. But before you start with this article, we would love very much for you to read this other article that has some relation to what you are about to read right now “How to Lower Arm Fat”.

Biceps curl with straight bar

This exercise is very important in order to get a good benefit in order to activate the biceps, since this is an isolation exercise. You must have a good one, having to strive so that our shoulders do not throw forward and that our back does not go backwards.

Having a good concentration is also important, you should not be in a hurry to finish it, because in the end you will not be able to see the benefit, since you could not exercise our muscles. Squeeze your buttocks and abdomen in order to have a good balance and stability. And so, we won’t be able to get an injury to our back.

As for the grip, this must be important, it can be supine or prone, anyway, each grip will depend on what type of muscle in particular you want to exercise.

Triceps dips

This exercise is very simple, but still the result is very good, this helps you to enhance the muscles of your triceps well. When you are going to do it, you will only need a low table or a chair for better comfort. After positions with your back to the chair, and you will place your hands on the seat and your fingers should be towards you. In that same position, you will start by flexing your elbows and then lower your body with your back (it must be well erect) And finally you will return to your original position, pushing your chair down.

This exercise can be made more difficult, you just have to put your feet farther, and by doing this you will notice that the exercise is more difficult. You just have to be very careful when you bend your elbows to your sides, it is much better to take them back.

Shoulder press

This is a good exercise to tone your arms. Also, this exercise can be known as military press. Here you will be standing, you will slightly bend your knees to hold your dumbbells (you can also use a bottle) in each hand to bring them to the height of your ears. Then you are going to push them in an upward direction, it has to be above your head, making your arms are extended completely. And finally, you go back to the starting position and repeat the same process.

If you are going to do this exercise, you should keep in mind that you need to completely avoid having to arch your back a lot. Since it can hurt a little, and if you want to do it in a seat, the back must also remain upright, and in this case stuck to the back of the chair.

In this article I just wanted to mention several that maybe are not in many exercise routines for arms, if none of this interest you, do not worry you can keep looking. And maybe you will find another exercise that works for a different routine that you have “How to do push-ups”

Almond Milk Shake to Gain Muscle Mass


As you well know, training should always be complemented with a good rest and a correct diet. Well, only with the combination of these three factors is that results are achieved in record time and with great performance. One way to supply these vitamins, proteins, and nutrients your muscles need is by making a smoothie. Shake which does not need to have some kind of special additive. Just a blender and of course the RIGHT ingredients for the shake to fulfill its function. For this case we will be sharing a smoothie based on almond milk and oats, which will become a protein pump for those who want to gain muscle mass.

Almond Milk Shake To Gain Muscle Mass

If you are interested in knowing how to create this smoothie, they were reading this entry until the end, because we already warn that it has no loss. Not to mention that it is a very rich shake and that it can also serve to nourish the smallest of the house.

On the other hand, if you are not interested in the content in this article, you will always have thousands more available in our exercise section. As can be the following on “How to Recover Muscle Mass”.

Ingredients to prepare the smoothie.

Below is broken down into a list each of the ingredients necessary to prepare this smoothie based on almond milk and oats.

  • Two bananas.
  • Three egg whites.
  • An egg yolk.
  • Oatmeal (It can be added to taste).
  • 1tbsp peanut butter.
  • Honey (or sugar, this may be optional).
  • And of course, almond milk.

You can also add some cocoa (colcacao / Nesquik). To give it a rich flavor, in itself the shake is delicious, but adding the chocolate will become much more appetizing, especially if you intend to give it to children as a snack.

This shake is recommended to consume it either as breakfast or snack. Especially consume it as a post-exercise shake, which means that after your training routine you proceed to drink a glass of it.

It is not recommended that it be pre-workout because depending on the amount of oatmeal you add, the shake can be very “heavy”. Not to mention that it fulfills more the function of protein shake than energizing, so it is better to take it after exercising.

You may also be interested in reading “Shakes for weight gain”.

Steps for the preparation of the smoothie

Below we will point out the step by step that you must follow to be able to make this smoothie:

  1. Step one. Peel the banana by removing the skin or shell and slice it into slices.
  2. Step two. It is appropriate to add oatmeal to taste. Remember that the more oats you add, the thicker the smoothie will be. After doing that add an approximate of 260 ml of almond milk.
  3. Step three. Then it is appropriate to add the other ingredients that were mentioned above, ie. The tablespoon of peanut butter, the three egg whites and the yolk (Pending that you do not miss more than one, remember that egg yolk is cholesterol). And finally cocoa in case you want to add it and honey or sugar to sweeten it a little (These last ingredients are optional).
  4. Step four. And finally, as the last step to perform is to liquefy everything inside the mixer. Until the shake acquires a liquid consistency and all the ingredients have been thoroughly mixed.

In this way you will have ready this rich vitamin and protein shake based on almond milk and oats.

Benefits of Almond milk for your body.

Almond milk has a wide variety of benefits for your body. Taking into account that the shake presented uses this ingredient as a base. We consider it appropriate to explain what its benefits are.

  • Rich in essential fatty acids. Perfect to maintain good health in your cardiovascular system and heart.
  • It does not contain gluten or lactose. This makes it a perfect ingredient for people who are lactose intolerant, it works as the perfect substitute for it. Not to mention that it helps people with gastrointestinal problems or that they complicate the realization of a correct digestion.
  • High content of minerals and vitamins. It is a carrier of vitamin E (a natural antioxidant) and all vitamins belonging to group B. As for minerals we can mention zinc, magnesium, phosphorus and potassium.
  • Source of potassium. As we know, potassium is synonymous with energy, so ingesting it after a workout will help recompose the “battery” of your body.
  • Source of calcium. Cow’s milk is reputed to be the greatest carrier of natural calcium, but the truth is that this is propaganda. It has been proven that almond milk has even more calcium than cow’s milk.

Abs Routine at Home


If attractive muscles are involved, the dispute is carried between the pectorals and the abdomen. Today in we will take care of sharing with our readers a routine of powerful abs to bring out the attractiveness of this area in your body. And you know what’s best? That it is a homemade routine, so it will not be necessary to leave the comfort of your home to be able to train. If you are interested in knowing in detail how this routine is constituted, stay until the end of this post, we guarantee that you do not have any loss.

Abs Routine At Home

The first thing you have to keep in mind before starting the routine is that it works as a circuit. That the list of exercises that we will share below should be done in a running way and without rest, and only at the end of the first set (or round). You can take a break of 45 seconds before proceeding with the next set by repeating each exercise. Doing between 4 to 5 sets is more than enough. In addition, it is strongly recommended to accompany this routine with a diet rich in protein or to lose weight, depending on your goal.

You may be interested in reading “Abs routine: how to do an abs routine”.

Exercises that make up the abdominal routine in circuit.

The following list describes the important points that must be taken into consideration for a correct execution of the exercise. In addition to identifying the number of repetitions that should be given.

Crunch (12 repetitions).

For the execution of this exercise, we must place our back on the floor, you can use a quilt to not feel the rigidity of the floor and to be able to make the movement more comfortable. Once on the ground, what proceeds is to pick up the legs so that our knees are elevated, and start making the movement.

As simple as trying to touch the ceiling with your hands, we go up and down, the climb can be done by taking an impulse with the arms, but downhill it is important to do it slowly, controlling the tension in the abdomen. This exercise can be complemented by giving a complete rise of the torso to the knees, and the next only bending the upper abdomen. If this exchange is made, the repetition will be valid only when both exercises have been executed.

Leg Lifts (12 repetitions).

Even if you move off the floor, you have to put your hands under your buttocks. And position your legs completely straight to the floor. The technique consists of raising the legs until they are perpendicular to the floor. And then go down, WATCH OUT! When going down do not lower your legs completely, stop for a moment halfway and then raise your legs again to be perpendicular to the ground and finally lower them slowly.

While it seems like a complicated exercise, the truth is that it is not, it is just a matter of you trying to realize it. Remember that this is an alternating exercise, so a repetition will only be counted when you have climbed, lowered to the middle, climbed again and culminated with the descent. Always try to make the movement in a slow and controlled way.

Crunch variant (12 repetitions).

The third exercise of this abdominal routine is a variant of the first. E which we can call “Short Crunch”. We will raise our legs a little, almost as if we were sitting, but on the floor. And with the hands located behind the nape of the neck, we will try to contract the upper abdomen.

Remember that the pressure or force should be felt in the area you work, that is. In the upper abdomen, nothing to be doing force with the neck, if after doing the exercise your neck hurts more than the abdomen, it is because you executed the exercise badly.

You may be interested in reading “Abdominal exercises – How to do abdominal exercises”.

Iron (45 seconds).

To finish the abdominal routine at home, we must close the circuit with 30 seconds of ironing. This exercise does not consist of making any movement, on the contrary, you should only adopt the posture present in the image and try to concentrate the pressure of the body on the abdomen. It seems harmless or absurd, but the truth is that you will feel how your abdomen burns during those 30 seconds.

In this way we culminate with the writing of this article, and we close the abdominal routine. Remember that after completing a lap you rest for 45 seconds and then repeat the exercises until you do 4 or 5 laps. If you found it interesting and want to develop it at home, go ahead! We will be those who prevent it. We also want to add that the credits for the images used in this article belong directly to the youtube channel Gim Topz.

If you want to continue reading content related to the topic presented, go through “Abdominals in 8 Minutes”. Discover nourish second routine of abs devilish for 8 minutes.

10 Facial Exercises to Get Rid of Double Chin In 30 Days!


These 10 facial exercises can help you get rid of facial fat in 30 days! Who doesn’t want that prominent jaw? And for our good luck, enhancing your cheekbones and getting rid of that extra fat from your face is much easier than you thought.

10 Facial Exercises To Get Rid Of Double Chin In 30 Days!

After age 25, your skin begins to deteriorate no matter what products you use. Doing facial exercises is the key to looking younger. Also, if you hate the fat on your face, these exercises will help you melt it. Facial exercises are just as important as exercising the rest of your body. Facial exercises help increase blood circulation and also counteract wrinkles. So, here we bring you 10 facial exercises that will enhance your smile, chase away that fat and make you look younger.

How is the double chin formed?

Double chin is medically known as submental fat. It usually develops when a layer of fat accumulates under the chin or around the neck area and is most commonly associated with weight gain. Sometimes double chin can also be the result of genetics or sagging skin. However, if you want to get rid of it and look effortless, exercises can prove useful. These exercises not only tone the muscles and tissues surrounding the facial skin, but also promote a stronger jawline. All this can be easily done at home and shows results within a month if done regularly.

1- Facial exercise with ball.

Using a simple tennis or cricket ball can be the key to getting rid of facial fat. This style of exercise makes use of repeated downward movements to target the facial and neck muscles.

To continue, use a 9- to 10-inch ball, placed under your chin. Now, move your chin down by pressing your skin against the ball. Perform these 25 to 30 repetitions regularly to see visible results.

2- Language exercise.

This exercise uses the muscles of the tongue. Looking ahead, roll and stretch your tongue as far forward as you can. Repeat the same upward movement, extending your tongue towards your nose. Hold this position for 10 or 15 seconds. Take a breath and repeat this movement again.

3- Chewing gum exercise.

Oddly enough, chewing gum could be one of the simplest and most effective ways to remove extra fat from your face. When you chew gum repeatedly, you exercise the muscles of your face and chin with a repeated movement that keeps extra fat away. It also lifts the chin and strengthens the jaw muscles. However, we must warn you that this exercise could put some tension on your muscles.

4- Make OO-EE OO-EE.

The simplest of all, this exercise requires you to make the 00-EE sound with exaggerated facial movements. Making the 00-EE sound helps you strengthen the muscles between your upper lip and nose and also your lips in general.

5- Raise your eyebrows.

Exercising the forehead muscles is also important and easy. Make the victory sign with your fingers and place both fingers at the end and beginning of each eyebrow. Now, applying a little pressure, push the skin down with your fingers and then pull it up. Repeat this movement about 10 times. You can do 3 sets with 10 moves in each set. Then, get some rest and do a series of 3 others.

6- Do facial stretching exercises.

This exercise reworks the muscles around the upper lips and thus prevents sagging. Performing this exercise in a pleasant way will give you a better smile and show more your upper teeth while smiling. To do this exercise, open your mouth and widen your nostrils. Raise your upper lip as high as you can and stay that way for 10 seconds. Leaving your mouth open, place your index fingers on your cheekbones and bend your upper lip while applying pressure to your cheeks with your fingers. Hold for 10 seconds, repeat 10 times.

7- Facial exercises smiling.

This exercise will not only thin your face, but also make you look more beautiful or attractive. Practicing smiling will not only reaffirm your smile itself, but it will also make you look a wider smile. To do this exercise, slowly move your mouth to the position of a full smile. You can try to control each position, which will give you better control of your face and your abilities. Stretch your smile as far as you can, in the style of the cat from Alice in Wonderland, and repeat it 10 times.

8- Push your forehead with your hands.

This exercise will help you create smooth lines on your forehead. To perform the exercise, place the bottom of each of your palms over your eyebrows. Now, raise your eyebrows with the palm of your hand as you do when you are surprised or angry. Now download them and do it 10 times. Wait for a while and then again raise your eyebrows for 30 seconds and lower and hold them down for 30 seconds. Repeat 10 more times.

9- Oral facial exercises

This exercise focuses on the lips and cheeks. To perform this exercise, make a fish face with both lips together and forward, just like when you pout. Now push your pout to the left, go back to the center, and then push to the right. Repeat 10 times.

10- Chin facial exercises

As the name suggests, this exercise helps you get rid of double chin. Keeping your face straight, move your lower jaw as far forward as you can and lift your chin. Return to the starting position. Repeat 10 times.

Natural ways to reduce your double chin.

Believe it or not, getting rid of your double chin can start right away at home. Exercise is a natural way to burn fat in our bodies. So, by exercising the muscles around the double chin, you can gradually eliminate this submental fat.

Of course, you should perform these exercises regularly for best results. Some of these facial exercises can get the jaw muscles moving, burning the stubborn fat of the jowls slowly but surely.

Regular full-body exercise (both cardio and strength training) will also help reduce your lower chin and promote your body’s overall health as an added benefit.

Complementary feeding for facial exercises.

Focusing on your body’s nutritional intake can also help you get rid of your extra chin. Try to consume more vegetables and fruits on a daily basis, and stay away from processed and fried foods, as well as those high in sugar and fat.

However, some fats, such as omega-3 fatty acids, can be beneficial for skin and overall health. Avocados, nuts, olive oil and fish contain these healthy fats. By focusing on your diet, you could lose weight and also some of the submental fat responsible for double chin.

Dermatological treatments for double chin.

In some cases, no matter how healthy you are overall, your double chin will persist. This is where cosmetic dermatology treatments come in handy. These treatments will focus on stubborn fat that neither exercise nor diet can overcome.

Facial moisturizers.

Moisturizers containing certain vitamins and botanical extracts can help firm the skin while moisturizing it and restoring its youthful appearance. Look for products specifically labeled to firm or tighten the neck. These often contain vitamin C, green tea extracts, collagen, and other products.

Applicators, straps and nozzles.

Various devices can also be used to reduce double chin. Chin applicators adhere to the skin and are infused with substances such as collagen, caffeine, and vitamins to help restore skin elasticity. Face straps or belts attach to the face and gently tighten the skin in the submental area. And the mouthpieces help perform jaw exercises that stimulate muscle growth and burn fat.

Massage tools.

Massagers designed to tighten the neck can also be helpful in reducing double chin. These tools can stimulate collagen production for more elastic skin, burn fat, and help blood circulate more easily.

Lipolysis treatments.

If you want faster results, you can look into lipolysis treatments to get rid of your double chin. There are two main types of lipolysis treatments for double chin reduction: injection and laser. Injection lipolysis involves the injection of a solution that digests fat cells, reducing double chin. Patients should receive this treatment several times at intervals of 4-6 weeks for best results.

Laser lipolysis also targets fat cells, but it is non-invasive, as it melts fat using the thermal energy of a laser beam. Both procedures are relatively painless, although side effects such as swelling, bruising, and pain may occur afterward.

These dead fat cells are eventually expelled by the body, leaving you with a more defined chin. If you’re fed up with your chin fat, any of these treatments, or some combination of them, can restore your chin to its ideal state.

Certain methods can be more or less effective for your specific case, whichever method you choose, let us know your experiences or recommendations.

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