Exercises to work pecs at home


Not everyone has the possibility to go to a gym every day. That does not have to be an excuse to not be in shape and have the body you want. That is why we made this post to work the pectorals at home. The vast majority of exercises for pectorals designed to done in a gym. At least with machines specially designed for it, making some variations it is possible to do them at home and have the expected results. The advantages of doing the exercises at home are that you can take advantage of any time of the day to do them. What you do need is discipline. Because if you want to have a part of the body, like the pectorals, well defined, you need to exercise them about three times a week.


Exercising the pectorals implies, in almost all exercises, a bodily movement of almost the entire trunk and arms. What therefore helps you strengthen the muscles of the abdomen, biceps and triceps? Practically you will be exercising the entire upper body. What represents good news because you will have a muscular balance in the whole area? The training or the series of exercises that we will give you are self-loads. Continue reading “Exercises to work pecs at home”

How to increase bone mass naturally

Strong bones protect organs, anchor muscles, provide body structure and store calcium, an essential mineral, It reaches peak bone mass around age 30 in men and women, and after that you lose more bone mass you gain, which can lead to serious problems, including osteoporosis. However, you can increase bone mass naturally, whether you’re younger or older than 30 years.

increase bone mass naturally

Eating a healthy diet is essential to building and maintaining bone mass. Foods rich in calcium such as milk, almonds and spinach can help strengthen bones and increase its mass, including egg yolks, cod liver oil, milk and dairy products. The foods that contain omega-3 fatty acids and animal or vegetable protein, such as salmon, nuts and lean chicken, can also help ensure your adequate intake of minerals and vital nutrients needed for bone health, according to Ron Zernicke, director of UM Bone and Joint Injury Prevention and Rehabilitation Center at the University of Michigan. Take lots of carbonated beverages containing refined sugar can lead to decreased bone density, so their consumption should be limited. Continue reading “How to increase bone mass naturally”

Exercises for you reconcile with your back

Real frame of our bones, our spine should be serviced every day. As our way of life becomes more and more sedentary, some exercises can save you much inconvenience. Take a few minutes each day to reconcile you permanently to your back.

We present you five exercises that will allow you to relax and maintain the lumbar muscles, thighs and abdominals. A good abdominal belt and muscular thighs are guarantees of the good health of your back. Strengthening and relaxation of the lumbar muscles.

reconcile with your back


Starting position: Lying on his back, arms stretched along the body to the ground, joined flexed legs, feet on the ground.
Exercise: Exhale in departing the buttocks from the floor, contracting the glutes and digging the lower back. Inhale down basin avoiding putting buttocks down. Continue reading “Exercises for you reconcile with your back”