How To Do Pushups

Assume the pushup position with hands slightly wider than shoulder-width apart. Your hands should be angled in a way that feels comfortable to you. You can also turn your hands inwards slightly if it’s less stressful on your wrists

Your feet should be set up in a way that feels right and comfortable to you. For some, that might be shoulder-width apart. For others, it might be that the feet are touching.  Generally speaking, the wider apart your feet, the more stable you’ll be for your pushups.

Clench your butt, and then tighten your abs. Your core will be engaged, and your body should be in that straight line. Think of your body as one giant straight line – from the top of your head down through your heels. Your butt shouldn’t be sticking way up in the air or sagging.

Your head should be looking slightly ahead of you, not straight down If you’re doing them right, your chin should be the first part of your head to touch the floor, not your nose.

At the top of your push up, your arms should be straight and support your weight. You’re now ready to do a pushup.

 

Lower yourself and keep elbows them relatively close to your body. Letting them flare-out much past 90 degrees put stress on the shoulders. Once your chest touches the floor, pause slightly and then explode back up until you’re back in the same position.

Pushup Tips

Keep the core tight, and squeeze your butt. The movement gets a lot harder like this, but also much more effective. Your body should be rigid like a plank.

Wider grips put more emphasis on the chess, and close grips work more triceps. Elbows out stress the shoulders.

Keep your head in line with your body, stiff, planking.

Bring your shoulder blades together as you come down, drive them apart as you come up.

Flex all the muscles involved, including quadriceps, abs, lower back, upper back, etc. Flex them all and move with purpose. If you’re new to this you should find you cannot do as many pushups this way. If that bothers you, stop being stupid.

Belly Fat Really Is A Killer: Here’s How It Can Increase Your Cancer Risk

Obesity waistline diet concept as a group of unhealthy fast food as hamburgers,fries and hot dogs bulging out as a fat stomach with a tape measure wrapped around the greasy food.

(Natural Blaze) It’s no secret that obesity is harmful to health, and recent studies have debunked the myth that one can be “fat but fit.”

Also well-established is the link between obesity and increased cancer risk, but how it actually causes cancer has yet to be fully explained.

A recent study offers more details on the association. Researchers at Michigan State University found that a certain protein released from fat in the body can cause a non-cancerous cell to turn into a cancerous one.

The research also found that a lower layer of abdominal fat, when compared to fat just under the skin, is the more likely culprit, releasing even more of this protein and encouraging tumor growth.

It is estimated that at least one-third of the population is obese. Obesity has been linked to several types of cancers including breast, colon, prostate, uterine, and kidney.

Recommended Reading: Food, Vitamins, and Herbs That Kill Cancer

But Jamie Bernard, the study’s lead author and an assistant professor in pharmacology and toxicology, said that just being overweight isn’t necessarily the best way to assess risk:

“Our study suggests that body mass index, or BMI, may not be the best indicator. It’s abdominal obesity, and even more specifically, levels of a protein called fibroblast growth factor-2 that may be a better indicator of the risk of cells becoming cancerous.”

There are two layers of belly fat. The top layer, known as subcutaneous fat, lies right under the skin. The layer under that, called visceral fat, is the one she found to be more harmful.

In the article Do You Need a Reason to Stop Drinking Soda? Here it Is, I explained what visceral fat is and why it is so dangerous:

Visceral fat – also known as “deep fat” – wraps around your internal organs, including your liver, pancreas, kidneys, and intestines. It is much more dangerous than subcutaneous fat (the fat that you can see – the “inch you can pinch”). That’s because visceral fat (which gets its name from viscera, which refers to the internal organs in the abdomen) affects how our hormones function and is thought to play a larger role in insulin resistance – which may increase Type 2 diabetes and heart disease risk.

Excess visceral fat is also linked to an increased risk of developing cancer, stroke, dementia, depression, arthritis, obesity, sexual dysfunction, and sleep disorders.

You don’t have to be visibly overweight to be at risk. Even relatively thin people can have too much visceral fat, which is why it is often referred to as “hidden” belly fat.

Recommended Reading: Healthy Fats the Healthy Way

Back to the study.

Here’s how Bernard and her team conducted their research:

Bernard and her co-author Debrup Chakraborty, a postdoctoral student in her lab, studied mice that were fed a high-fat diet and discovered that this higher-risk layer of fat produced larger amounts of the fibroblast growth factor-2, or FGF2, protein when compared to the subcutaneous fat. They found that FGF2 stimulated certain cells that were already vulnerable to the protein and caused them to grow into tumors.

She also collected visceral fat tissue from women undergoing hysterectomies and found that when the fat secretions had more of the FGF2 protein, more of the cells formed cancerous tumors when transferred into mice. (source)

What does this mean?

Bernard explains,

“This would indicate that fat from both mice and humans can make a non-tumorigenic cell malignantly transform into a tumorigenic cell.”

There are several other factors released from fat, Bernard said, including the hormone estrogen, that could influence cancer risk, but many of those studies have only been able to show an association and not a direct cause of cancer. She added that genetics also play a role.

“There’s always an element of chance in whether a person will get cancer or not. But by making smarter choices when it comes to diet and exercise and avoiding harmful habits like smoking, people can always help skew the odds in their favor.”

The study is published in the journal Oncogene and was funded by the National Institutes of Health.

Top Five low-impact exercises for overall health

(Natural News) To anyone who doesn’t frequently engage in exercise, just mentioning the word brings up images of exhaustion, pain, and lots of sweat. These are more than enough to turn plenty of us off from physical activity. Yet according to one Harvard doctor, the best exercises may actually be the easiest ones.

Forget long-distance running: Dr. I-Min Lee, a professor of medicine at Harvard Medical School, says that this can do a number on your joints and digestive system. There are five low-impact exercises you can do to lose weight, build muscle, and strengthen your bones, all of which Lee has extensively discussed in a Harvard Medical School report entitled “Starting to Exercise”. These exercises are:

  1. Swimming: Lee has called this “the perfect workout” since it requires you to use all the muscles in your body. Swimming has plenty of other health benefits too, and these run the gamut from improved brain and heart health to decreased risk of chronic illness to better helping you keep your weight under control. Plus, being in water takes a huge load off your joints, so people who have arthritis can easily do swimming and enjoy the benefits it has to offer. Swimming regularly for 30 to 45 minutes is the ideal.
  2. Tai chi: Also known as tai chi chuan, this centuries-old Chinese martial art involves performing a series of slow, rhythmic movements while paying special attention to deep breathing. Although gentle and relaxing in appearance, tai chi can actually enhance your upper- and lower-body strength, boost flexibility, and help you develop a greater sense of balance. Furthermore, practitioners of tai chi typically go at their own pace, so they aren’t left struggling for breath at the end of each session. This makes tai chi perfect for all kinds of people regardless of their fitness level or age. In fact, Lee has gone on to state that tai chi “is particularly good for older people because balance is an important component of fitness, and balance is something we lose as we get older.” (Related: Tai chi benefits people with chronic health problems like Parkinsons, arthritis and fibromyalgia)
  3. Strength training: If your goal is to build muscle and lose weight, then strength training is for you. This type of physical exercise basically involves using weight to create resistance against gravity, resulting in improved strength and endurance. Barbells, dumbbells, elastic bands, weighted ankle bracelets, and even your own body can serve as weights during strength training. You can begin strength training by performing a single set of eight to 12 movement repetitions per session. From here, build up to a greater number of sets and more intense training sessions. Just keep in mind that consistency is the key to getting positive results from strength training.
  4. Walking: Perhaps the easiest exercise to pull off, walking is one of the most beneficial as well. Brisk walking daily for a solid 20 minutes has been found to add years to your life. Even leisurely walking for 30 minutes can do wonders for your brain and body. If you’ve never engaged in walking as an exercise before, then start off with 10- to 15-minute treks around your neighborhood. Gradually build up your walking routine to 30- or 60-minute hikes, and soon enough you’ll be feeling better than before.
  5. Kegel exercises: Doing Kegel exercises will basically have you clenching and releasing the muscles that make up your pelvic floor, which are the muscles that support your pelvic organs. Kegel exercises are usually encouraged as a treatment against urinary stress incontinence, particularly among women. But both men and women can benefit from these exercises since the muscles in our pelvic floor weaken with age and make us more prone to bladder leakage and passing gas at inappropriate moments. To perform Kegel exercise, squeeze the muscles of your pelvic floor in the same way you’d hold in pee and hold these contractions for two to three seconds. Release and repeat 10 more times.

As Lee has shown, you don’t need to push your body until it breaks to be healthy. Making time, putting in the effort, and keeping at it is what exercise is all about. And whether you choose tai chi or brisk walking, you’ll come out looking and feeling your best ever.

Visit Slender.news for more tips and tricks to achieving your best state of health.

Sources include:

DailyMail.co.uk
Independent.co.uk