Awesome Abdominal Exercise Routines that will build muscles naturally

We are all looking for the best workout system that incorporates exercises that build muscles that is easy on our bank account, but that is effective. One group of muscles that is readily focused in on is the abdominal muscles. It looks nice to have a six pack, but it also aids us health-wise in general. Strong abdominal muscles aid the posture and also strengthen an area of the back that lots of people have trouble with. Nevertheless, we must ensure that we build muscles naturally without the need of supplements or drugs to grow muscle.

I will outline 3 popular abdominal exercises that are commonly performed that are supplement free methods to build your abs muscles.

Exercise 1 : the sit-up

This exercise is quite popular, but it has to be performed correctly to avoid injury. Here is the steps to perform a sit-up correctly.

1) Lie on the floor while keeping your knees apart and your feet firmly planted on the floor.

2) Cross your arms over your chest placing your hands on the opposing shoulders.

3) Tighten your abdominal area by attempting to force your belly button towards your spine.

4) Raise your body upwards 45 degrees while keeping your abs contracted ( try not to bend your neck forward )

5) Stay in this position for around 2 seconds, exhaling at the highest point. Slowly lower your body back down to the floor without allowing your head to touch the ground.

6) Repeat the above steps three to five. In the beginning you will be able to accomplish perhaps one or two. Over time you will be able to increase the number of repetitions.

Exercise 2 : the crunch

1) Starting position: Begin by lying on the floor, bend your legs at the knees and raise your knees up towards your abdominal area ( having the lower part of your leg perpendicular to the floor ).

2) Maintaining the correct form is important for this exercise. To complete a complete repetition, attempt to curl your body forward, allowing your shoulder blades to lift off of the floor, hold for one moment, and slowly lower your upper body to the floor.

3) Attempt to complete 15 repetitions at a time in a controlled way in order to prevent injury.

4) Another crucial goal that you should have while performing this exercise is to ensure that you stretch properly before your crunch workout. the head area and also the lower back, should be warmed up before completing a crunch.

Exercise 3 – exercise ball crunches

This particular exercise is advantageous because it combines the powerful crunch and also allows you to work out numerous other abdominal muscles at the same time because of the use of the exercise ball.

1) Sit on the exercise ball and place your feet in front of you to start off this exercise. This exercise a little bit more advanced so you should practice balancing correctly on the exercise ball before attempting to do numerous repetitions.

2) Place your hands at the side of your head at the ear level. Keeping your neck and your back straight, lower your upper body behind you, while sitting on the exercise ball ( at all times ensure that your feet firmly planted on the floor ). While continuing to stare up at the ceiling, attempt to force your chin towards your belly button without bending your neck. This movement may seem very restricted; however, it’s extremely powerful and will do wonders for your abdominal area. Over time, you will be able to complete more repetitions so do not become discouraged the beginning.

3) If you are more advanced regarding an exercise routine, you should attempt the more complex mutation of the crunch on the exercise ball. This will work the abdominals that are located at the side of your abdominal area. The starting position is the same as the above steps for completing a crunch on the exercise will however. Instead of just raising your upper body upwards during this movement, twist your body and allow the opposing elbow to point towards the opposite side of your abdominal area. Again ensure you have correctly stretched and that you maintain a straight back and avoid bending your neck.

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Bulging Disc Symptoms – Common Symptoms and Therapies

bulging disc symptoms can be very serious, and can result in quite a bit of disability. This article will discuss the most common symptoms associated with a herniated disc in each region of the spine, as well as a few tips for what you can do at home for relief.

But before we discuss the symptoms, we need to first have an idea of how a herniated disc causes pain. The discs of the spine are cushions that separate each set of bones in the back. They are shock-absorbers, and they are each made up of two main parts – a strong outer covering called the annulus, and a soft jelly center called the nucleus.

If you take a close look at the spine, what you will see is that the spinal nerves are located directly behind each disc. These nerves are very significant, because they control everything in the body.

When a disc bulges, the outer covering of the disc tears, and the jelly begins to shift from the center of the disc, into the area where the disc has been damaged. This creates a bulge in the disc, and unfortunately, the disc will usually bulge right where the nerve is located.

This causes pressure to be applied to the affected nerve, which is actually what causes the majority of the symptoms associated with a herniated disc.

In fact, one interesting fact about the discs of the spine is that they do not have the ability to feel pain sensations – in other words, even if the disc is damaged, you can’t feel it. This makes sense when you consider that the discs are absorbing shock throughout the day – if you could feel this, you would be in pain all the time!

So, the question is – if this is true, why can this problem result in so much pain? Well, the answer is because the nerves are affected – the aggravated nerve is actually what causes all of the symptoms.

With this in mind, let’s discuss the most common symptoms of a herniated disc that can occur in each region of the spine. Let’s begin with the neck, and work our way down.

A herniated disc in the cervical spine (neck) will usually result in symptoms such as neck pain and/or stiffness, headaches, shoulder, arm and hand pain (which may be experienced as sharp pain, burning, stabbing, numbness, or a pins and needles sensation), dizziness, ringing in the ears, blurred vision, thyroid problems (which can result in weight problems), chest pains, and even heart palpitations (a sensation that your heart is pumping strongly in your chest).

This is a good example of what I was mentioning earlier – as you can see, these symptoms can involve much more than neck pain. The reason for this is because these body areas are controlled by the nerves in the neck, and pressure on a cervical nerve from a herniated disc will cause these parts of the body to malfunction.

The most common symptoms of a herniated disc for a thoracic disc (mid-back) are mid-back pain, shoulder, arm and hand pain (same as with the neck – the type of pain can vary), radiating pain around the rib cage, chest pain, shortness of breath, heart palpitations, neck pain and tension, headaches, and digestive problems (the nerves in the thoracic region of the spine control the gall bladder, which is a very important organ involved with digestion).

In the lumbar region (low back), the most common symptoms are low back pain and weakness, pain radiating down the leg (this pain can be a sharp pain, burning, stabbing, pins and needles, or numbness), leg weakness, knee pain, problems with the bowel or bladder, and sexual organ problems.

So, when these symptoms occur, what can you do about them? Unfortunately, most of the therapies doctors usually recommend are not as effective as most would like them to be. They may result in temporary relief, but long term relief is not common with the traditional treatments.

Most doctors will prescribe medications (usually pain relievers and muscle relaxers), pain injections (such as cortisone and epidurals), physical therapy, and surgery (as a last resort, usually). The reason these therapies do not usually result in long term relief is that they are mainly focused on numbing the aggravated nerve.

This may sound good on the surface, but if you do not address the cause of the problem (the herniated disc), the pain will inevitably return.

After working with thousands of patients who suffer with this problem, I’ve found that there are actually a number of therapies that do address the disc itself, and a combination of these therapies are usually most effective at providing results.

In addition to this, there are a few things you can do at home for relief from symptoms of a herniated disc. The most common mistake I see people make with this problem is that they want to use heat for relief.

This is actually the worst thing you can do – ice is always the best option when you are experiencing pain. Ice will numb the nerve, and reduce the inflammation in the problem area. Heat, on the other hand, will just aggravate the nerve and cause additional swelling around the nerve, which causes the pain to last longer than it has to.

When using ice, apply it over the injured disc for 15 minutes, and wait at least an hour before you apply it again. You will need to repeat the treatment multiple times for the best results, and if you’re in a lot of pain, expect to use the ice consistently for at least 3 days before you experience considerable relief.

If you would like to learn more about the most effective therapies you can use to relieve symptoms of a herniated disc, you can click here (ruptured disc in back symptoms) for the full details.

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Wisdom Teeth Extraction

Wisdom Teeth , also referred as the third set of molars, are the last set of teeth in the mouth to grow, which normally happens around the ages of 17 – 25. There have been a lot of controversies and myths on wisdom teeth and their extraction. If the teeth do not cause any harm or pain, they are normally fine to stay in place. If they present a bad position or cause you a lot of pain or discomfort, they will need to be removed. Go to Painless Dentistry for more information.

The major danger with wisdom teeth is they have the risk of becoming impacted and need to be extracted. Sometimes they can be pulled, although in most cases they need to be chipped out by a qualified surgeon. When the time comes to have your wisdom teeth extracted, you will need to go to an oral surgeon and have a consultation first.

The consultation generally involved taking a sets of x-rays that will let the surgeon know about the severity your wisdom teeth are. He will reviews the results with you, take a look in your mouth, then tell you what options you have. If he is going to pull or cut out your teeth, you will have the option of using local anaesthesia or going with intravenous sedation. An IV sedation is the preferred way to have wisdom teeth extracted, as you will be so relaxed you will not know what is going on. If you decide to just use local anaesthesia, which is numbing, you will be fully aware of the procedure. You will also hear the popping and cracking involved, which can make you feel quite uncomfortable. Refer to Dentistry Sandton for further information.

The ease of the extraction process is guided by the shape, size, and the formation of the wisdom teeth. If the root tips have managed to wrap themselves around the bone, the removal process can be very time consuming and quite painful. Once the extractions have been completed, there is normally little to no swelling involved. Your dentist will prescribe you some pain medicine, which you should use as soon as you arrive home. If you are going to use IV sedation, you will need to someone to accompany you, as you will not be able to drive home.

Once the removal of your wisdom teeth is done, your dentist will advise you on what you need to do to ensure the proper healing of your gums and mouth. Normally, he will give you information to go over, to make sure that you experience no problems in the healing process. Someone will need to be with you for the first 24 hours, to make sure that you ok. You will not be able to eat certain foods for the first 48 hours, which is to be expected. Once you get your wisdom teeth removed through – you will notice a big improvement in your mouth – and your health. Visit Dentistry Johannesburg for more information.

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Fitness Walking for Senior Health

Want to live longer? Most of us do. Well, here is some good news. Swedish researchers at the University of Uppsala have monitored over 2,200 men from the age of 50 years. Those who increased activity levels from the age of 50 to 60 lived as long as those already exercising regularly in middle age. So it’s never too late to begin.

The research began in the early 1970s when the men were aged 50. They were put into three groups. High levels of activity – those who did at least 3 hours sport or heavy gardening each week. Moderate levels of activity – those who did several hours of walking exercise or cycling. Sedentary – those who spent most of their free time watching TV or similar activities.

Exercise habits were looked at again when the men were 60 years old. Those doing high levels of activity lived 2.3 years longer than those doing medium levels of activity and1.1 years longer than those doing medium levels of activity. These figures were adjusted to take into account smoking, alcohol consumption and weight.

Those in the two lower groups who increased their activity levels from the age of 50 to 60 also lived longest. The impact on lifespan of increasing exercise was the same as giving up smoking. This research applies at present only to men, but there is no reason to believe that women would be fundamentally different.

If you want to join the high activity group and have no interest in sports, gardening is the way to go. If you continue a walking exercise program and add to it an hour or so gardening a day you will feel the benefit. Gardening can influence whole-body bone mineral density because it includes weight-bearing motions such as pushing a mower, digging holes, pulling weeds, carrying soil, and other tasks which exercise muscle groups in the entire body.

Another advantage of gardening is that it results in improvement of mental health and fights off depression. Working outdoors to make a garden grow can improve your state of mind as well as your physical health. You must balance the time spent gardening with your other exercise. There are times of year when you will be working hard in the garden and will need less walking exercise. Other times you can have a good walk, come home and just enjoy the flowers.

We do, of course, know that living a healthy life can reduce the risk of dying from heart and circulatory disease. By not smoking, drinking alcohol in moderation and eating a diet rich in fruit and vegetables, plus walking exercise or gardening we can all improve our chances of living longer. The really good news is it’s never too late.

P.S. Read how to loose weight.

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How High Heels are Related to Ball Of Foot Pain (metatarsalgia) – Treatment Using High Heel Inserts

Addressing questions around high heels and foot pain can be very beneficial for women who wear heels. Nonetheless, they keep on wearing these uncomfortable and painful shoes for the sake of beauty and fashion. The human foot was not designed to wear high heels, and this is the main reason wearing them causes so much pain. A fashion expert may say that high-heeled shoes were not created for comfort and pain-free walking either. Walking and running with ease is the main purpose of our feet. Nevertheless , wearing high-heeled shoes can change the structure and shape of the feet, which not only causes pain along the way, but may also inhibit proper functioning of feet over time.

High heels can cause women pain because the feet tend to slide forward, inevitably forcing their bodies to redistribute their weight while creating unnatural pressure points and disrupting the natural alignment of our body. This is the point at which using high heel inserts can really be beneficial. Arch support insoles help by properly supporting our feet and preventing the tendency for them to slide forward.

There are numerous foot ailments related to wearing high heels. Some of the most common conditions include ball of foot pain, bunions, callous and corns, Achilles Tendonitis, hammertoe, among others.

Metatarsal pain, most commonly caused by wearing high heels continuously, happens when one or more of the metatarsal heads become inflamed due to too much pressure. This condition causes sharp pain of the metatarsal area of the feet, which is found below the toes. Wearing high heel orthotics can help to alleviate the pain caused by wearing high-heeled shoes.
Common symptoms of metatarsalgia are usually a tingling and/or burning feeling in the ball of the foot. Very thick calluses also tend to form in the same region.

How to Reduce Foot Pain When Wearing High-Heeled Shoes

  • Ensure that your feet and toenails are clean always.
  • Make sure to stretch before walking or strenuous exercise.
  • Stick to a consistent heel height. Wearing shoes of several different heel heights can trigger swelling of the Achilles tendon.
  • Stay away from narrow shoes.
  • Refrain from wearing high heels every day.
  • Purchasing shoes during the afternoon or evening hours can provide a better fit.
  • Buy leather shoes instead of synthetics.
  • Get regular foot massages to alleviate muscle soreness and improve circulation of blood.
  • Have comfortable shoes available to you at all times.
  • Hold back from purchasing pointed and extremely high heeled shoes}.
  • Stay away from heels that are very skinny and don’t provide a lot of support.
  • See a podiatrist if you feel constant pain in any part of your feet.
  • Wear orthotic insoles to correct foot mechanics and walk more comfortably.

It is important to remember that healthy feet are much more important than style and fashion for our long-term health and well-being.

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My Heel Is Killing Me… It Hurts So Much… What Is It?

Heel pain is one of the most common painful conditions seen in an arthritis clinic. This article discusses the various types of problems that cause heel pain and what can be done to make the situation better. Refer to pain orthotics for more information.

It’s estimated that more than 1 million persons in the United States suffer from heel pain at any given time.

When a patient complains of heel pain, it must be clarified by history whether the pain is in the bottom of the heel or the back of the heel because the diagnosis and treatment are very different.

Pain in the bottom of the heel is often due to plantar fasciitis (PF). The plantar fascia is a tough band of tissue that begins at the medial (inside) part of the bottom of the heel and extends forward to attach at the ball of the foot. The fascia is responsible for maintaining the normal arch. When an excessive load is placed on the fascia, pain can develop at the origin (the heel) as well as the mid-portion (arch) of the fascia.

PF can develop in anyone but is more common in certain groups such as athletes, people older than 30 years of age, and obese individuals.

PF must be distinguished from other causes of bottom of the heel pain such as nerve entrapment, atrophy of the normal heel fat pad, stress fracture of the calcaneus (heel bone), rupture of the plantar fascia, bone cyst, bone tumor, and bone infection.

The history typically describes a gradual onset of symptoms with no prior trauma. The most telling symptom is severe pain in the bottom of the heel when taking the first morning step. Patients may report difficulty walking to the bath room. The pain tends to lessen with more walking. This “first step” pain is also present during the day if the patient has been sitting for awhile, then getting up to walk.

On exam, pain is noted with pressure applied to the medial bottom of the heel. Tenderness is worsened by pointing the toes and ankle toward the head. This is because the plantar fascia is being stretched. Pain in the arch may also be present.

One in older patients should be ruled out and that is heel pad atrophy. Normally the heel has a thick feeling to it. In older patients the heel pad may lose this thickness and flatten out. The pain is located more centrally.

Another “fooler” is entrapment of the lateral plantar nerve. Pain is felt in the medial heel but may be present at rest as well. There may be weakness spreading the toes.

Fracture of the calcaneus (heelbone) causes pain at rest that is worsened with walking. Tenderness is present along the sides of the heel. Magnetic resonance imaging (MRI) can confirm the presence if fracture.

But what about “bone spurs”? The presence of a bone spur by itself means nothing. They are very common and by themselves are not a cause of pain. Some patients with inflammatory forms of arthritis such as psoriatic arthritis, ankylosing spondylitis, or Reiter’s disease have a specific type of spur that should prompt further evaluation looking for systemic forms of arthritis.

Diagnostic studies such as ultrasound and magnetic resonance imaging can be used to confirm the presence of plantar fasciitis. Electromyography (EMG) may be needed to rule out lateral plantar nerve entrapment.

So how is this condition treated?

The first thing is to institute a stretching regimen. Most people with PF also have a shortened Achilles tendon and the ability to dorsiflex (point the toes up) is limited. The plantar fascia is continuous with the Achilles fascia. Stretching the plantar fascia and the Achilles decreases the tension in the plantar fascia and helps relieve inflammation. Go to Prefabricated orthotics for ball of foot pain for more information.

A temporary reduction in activity is important in athletes, particularly runners. Cross training with swimming and cycling can help maintain cardiovascular fitness while sparing the plantar fascia from pounding. Runners should avoid hills and make sure that any foot abnormality be corrected with custom orthotics.

Ice massage with ice cubes applied to the plantar fascia can also be helpful.

Shoes with soft heels and inner soles can relieve discomfort. Rigid heel cups and arch supports are generally not recommended. The patient may gradually resume normal activities over an eight week period of time. Rushing rehabilitation is not advised.

If there is no improvement, a night splint which holds the ankle in 10 degrees of dorsiflexion prevents the shortening of the plantar fascia.

If the night splint fails or the pain does not lessen, injection of glucocorticoid (cortisone) using ultrasound guidance is recommended. Injections should be limited to a maximum of two given over four weeks.

Patients who do not get better need to be reevaluated for systemic disease or other conditions causing heel pain.

Surgery is the last resort. Transverse release of the plantar fascia is the procedure of choice. This can be done using arthroscopic guidance.

Pain in the back of the heel is an entirely different condition.

The major structure here is the Achilles tendon which extends down from the gastrocnemius muscle to attach at the rear of the calcaneus.

Inflammation of the Achilles tendon can occur, usually in athletes or in people in engage in overxuberant physical activity involving running or jumping. Patient who are overweight are also at risk. The pain is usually described as a soreness. There is localized swelling and tenderness. Ultrasound can be used to differentiate an inflamed Achilles tendon from one that is partially or fully torn. The treatment involves anti-inflammatory medicines, physical therapy, and stretching exercises. Glucocorticoid injection is not recommended because of the danger of weakening the Achilles tendon leading to rupture. Using a foam rubber lift to elevate the heel in a shoe can help with symptoms.

Achilles rupture is handled surgically and requires a long recuperation.

Haglund’s syndrome, which is a condition where a spur develops at the back of the calcaneus and is often associated with localized Achilles tendonitis can also cause pain in the back of the heel. Ill-fitting shoes are the most common cause. Typically a bump develops at the back of the heel. Because of its association with ill-fitting shoes, this is sometimes referred to as a “pump bump.” Physical therapy, anti-inflammatory medicines, and stretching can often be of benefit. Glucocorticoid injection should be sparingly employed because of the danger of Achilles rupture. Wearing proper fitting shoes are an obvious adjunctive treatment.

Bursitis involving the retrocalcaneal bursa (the small sack that lies between the Achilles tendon and the calcaneus is a cause of pain behind the heel. Treatment involves the use of physical therapy modalities such as ultrasound. Sometimes glucocorticoid injection may be needed. It is important to limit the injection to one because of the danger of possible weakening of the Achilles tendon leading to rupture. Ultrasound needle guidance is advised to ensure proper localization of the injection.

The diagnosis is made by history and physical examination. Both MRI and ultrasound can be used for confirmation. Visit Relieve Symptoms of Foot & Heel Pain for more information.

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Tooth Problems can cause Sinus Infection

Did you ever hold on to your head hoping that would decrease the pain? Do your cheeks take on gigantic proportions or does it feel like your eyeballs are going to jump on top of the closet? The pain has moved from right above your eyes to the crown of the head? You think you are just dealing with a regular headache?

Think again. If you are suffering from sinusitis you can expect it to become a chronic problem. You have a sinus cavity on both sides of your nose. The roots of some of your teeth come very close to this cavity. When you suffer from sinusitis the sinus cavities will inflate because of the presence of a fluid. The lining will become swollen and the pain will become very persistent. The upper teeth in the back will hurt and you will have a strange unfamiliar taste in your mouth.

Sinusitis can be very uncomfortable and painful. Bacteria grow in the moisture that is present in the cavity. A warm and moist environment is the perfect breeding ground. Again, do not underestimate how terrible sinusitis can make you feel. Often, allergies are the culprit.

When sinusitis occur frequently they can lead to enormous dental concern. Visit your dentist to keep an eye on the effect of sinusitis on your teeth.

Some homemade remedies might help you keep the symptoms under control. A mist of sea salt can do wonders. The pores of the nasal cavity are being moistened and the sinuses will open up more. Humidifying your room is better than keeping your environment dry. A humidifier in your sleeping area or having some standing water that slowly vaporizes will do the trick.

Those who suffer from chronic sinusitis should evaluate the condition of their teeth and their nose regularly. This is especially true since most cases of sinusitus are caused by either the nose or the teeth. It is good to try to solve the problem by curing the condition, but one has know that it is a lot wiser and better to try to prevent sinus problems. We all have to take care of our bodies.

There are set limits to what a human body can take. sinusitis can cause a lot of trouble and you want to do all that is in your power to prevent this condition. Do not wait until you suffer from considerable consequences of sinus infections.

Learn more about chronic sinus infection natural herbs and sinus infection pain info. You will find a whole lot of up-to-date resources and tips on how to take care & handling of your sinus problems better.

P.S. Take care of your health – learn tips on how to loose weight.

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Get exercise bike to lose weight as soon as possible

Fitness is an important part of your everyday life. The better shape you keep your body in the better you feel. It can give you more energy, help you look great and improve your overall health. There are many ways to get in shape; the key is to find what works best for you. Fitness, core ball exercises are a great technique that many people are using to help them get in shape. This technique is great for strengthening ab muscles, but it can help you reach some of the harder to reach areas as well. Another is Exercise Machine

There are so many different types of exercise that you can do when using core ball exercises or a Exercise Bikes. Some of them work muscles that you may not have even known you had before you began. Fitness, core ball exercises benefits your body by improving your balance and coordination as well as working and strengthens muscles. If you have never used an exercise ball before you do need to start out slow and learn all the simple techniques before moving up to the more complicated exercises. When beginning these exercises there are some tips that can help you be more successful.

Fitness, core ball exercises can seem a little complicated at first. In fact, it may even seem like it is just too hard to keep your balance, but this will improve as you advance. You can always start out by holding onto a wall or some type of prop to help stabilize yourself. When you first purchase your ball core exerciser you want to find one that is compatible with your height. One that is too small or too large will make the exercises more difficult. Be careful not to over inflate the ball as well. It needs to be firm but still give a little under your weight so that it can fit to your body better. To help you judge the proper size you should know that when you sit on the ball your Knees and hips should be at a ninety degree angle.

Using fitness, core ball exercises are a wonderful way to get in shape, but as with any exercise you do need to take caution. Follow the safety rules and directions for each exercise carefully. If you are unsure about using a certain exercise, then you should take time to do research and make sure you are doing them correctly. As you advance you will get stronger, have better balance and be more coordinated than you ever though possible. Remember to never hold your breath while exercising, instead take deep slow breaths. You should never bounce during stretches or when you are bending or twisting the spine in anyway. Core ball exercises are great Exercise Equipment to help the overall health of anyone regardless of your age or gender.

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Stomach Exercises for Men Who Want to Have Six Pack Abs

Taking off your shirt and having amazing six pack abdominals is the dream of every fitness conscious man. These are the ultimate symbol of fitness and strength and the number one thing that most women say makes a man sexy. Stick with me and I will tell you about the right ab exercises for men who want to get the coveted six pack. When you are done reading, check the links at the bottom for some more great resources to help you out.

In order to get ripped abs, you need to understand how your stomach muscles respond to exercise and get stronger. Just like your biceps, you need to lift heavy weights in order to stimulate muscle growth. You wouldn’t expect to do curls with 10 pound dumbbells 100 times and get massive biceps, you would use a heavy weight and do 10 reps or so until you couldn’t do any more. You would probably repeat this a few times and have your bicep workout consist of 3 sets of 10 repetitions. Does this sound familiar? I bet it does.

Ab exercises for men who want to sport a six pack need to follow the same premise as building muscle anywhere else on your body. The way you do this with ab exercises is to find exercises that you can use weights with. One good one is to do decline crunches while holding on to a weight plate. Try to do 3 sets of 10 to 15 repetitions. When this gets easy at one weight, start using a heavier weight. If you are doing leg lifts to build your lower ab muscles, use some ankle weights to make the exercises more difficult. Remember, do exercises that are challenging enough that you can’t do very many. This will force your muscles to respond by growing bigger and this will make your abdominal muscles bigger and that is what you need to sport a six pack.

Just doing a lot of ab exercises for men is not enough to get you a set of six pack abs. You need to uncover them as well. This means you have to get rid of belly fat. If you have a body fat percentage of 15%, you certainly won’t be sporting a six pack. This means you will have to eat well and do calorie burning exercises in addition to your muscle building exercises. However, if you are willing to put the time into doing quality abdominal exercises and eating a healthy diet, you can be rewarded with the ultimate fitness prize – a perfect set of six pack abs.

Before you start any exercise or diet program, you should check with your doctor to make sure there aren’t any health issues you need to consider. In most cases, there isn’t anything that will prevent you from exercising or dieting, but you should check to be sure.

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General Dentistry Practices Include a Wide Range of Treatments for Common Tooth Problems

Dental fillings are among the most widespread and common general dentistry procedures. Tooth decay can destroy an entire tooth if left unchecked. Generally, dentists fill a tooth when 50 percent of the tooth has been destroyed. Traditionally, general dentistry practices involved the use of silver-mercury amalgam fillings to restore back teeth. This is no longer recommended. Silver-mercury fillings have all but been abandoned in the world of cosmetic dentistry, and they are falling by the wayside in many general dentistry practices as well. This is because metal of any kind expands and contracts in relationship to surrounding temperatures. This causes strain on teeth that can eventually crack enamel or completely fracture a tooth. Even if this does not occur, bacteria can get underneath a filling, and tooth decay can set in all over again. Go to Painless Dentistry for more information.

Dentists from multiple specialties increasingly agree that there are much better materials to use for filling teeth. Composite materials can be made to mimic or whiten the color of teeth, and they can be bonded to the tooth in such as way as to provide support and strength. Where a filling can often weaken a tooth by 50 percent over a period of years, a composite filling made from resin or porcelain can actually strengthen a tooth up to 75 percent.

There are also a number of specific materials that can be used in lieu of the old silver-mercury amalgams that previously dominated the world of general dentistry. One of these materials is the dental crown. A dental crown functions like a cap over a tooth, which is why it is frequently called a cap in general dentistry. Capping a cracked tooth prevents it from fracturing completely, because it actually creates an entirely new surface area for the tooth. Crowns in general dentistry can be gold or porcelain. Cosmetic dentistry avoids the use of gold because it is soft and unsightly. Most cosmetic dentists now exclusively use porcelain dental crowns for two reasons. For one thing, they are incredibly hard and non-porous, so they will not break or stain. Secondly, the partly translucent nature of porcelain mimics the translucence of natural tooth enamel. Porcelain crowns are custom-made from a mold to match the teeth of the individual patient, and often end up looking better than the patients original teeth.
Refer to Dentistry Sandton for more information.
Another alternative to amalgam fillings is the use of cosmetic dental inlays. Inlays, like dental crowns, are made from porcelain. Unlike crowns, they do not cover the entire tooth surface, but rather fit over the cusp (tip) of a tooth. Dentists use specially fired porcelain to match the color of natural teeth so that the inlay will remain invisible to others. To ensure the best possible fit, the dentist first makes a temporary inlay, and then takes an impression which is in turn used to create the permanent, porcelain inlay. When it is ready, the dentist bonds it to the tooth and polishes it to ensure a cosmetic, natural, and healthy-looking appearance. Onlays are similar to inlays, but are used for more substantial reconstructions. Many times they are used to repair the damaged portion of a tooth so that a crown will not be necessary.

A root canal is used in general dentistry to save a tooth that would otherwise have to be pulled, end up being abscessed, or even worse, fall out. There are three parts to every tooth. The outer layer is the layer we all see, and is called the enamel. The middle, softer layer is called the dentin. The inner part of the tooth is called the tooth, and is where all the nerves, blood, and life-sustaining functions of the tooth occur (yes, teeth are alive). When the pulp is traumatized or infected, the entire tooth begins to die, and serious complications can result. General dentists long ago discovered that removing diseased pulp and thorough disinfection of the pulp chamber and the canals that connect it to the bloodstream and nervous system.

Although the tooth is technically dead, its normal function and cosmetic appearance can be restored through a number of cosmetic and general dentistry practices aimed at preventing tooth loss and subsequent re-infection. Visit Dentistry Johannesburg for further information.

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