How to Reduce Food Waste in Your Kitchen

7 Exercises for Stronger Arms, According to a Trainer

Author

American Health
September 18, 2024

Health News Roundup

Superbug crisis could get worse, killing nearly 40 million people by 2050, study estimates: By 2050, antibiotic-resistant superbugs could cause up to 10 million deaths annually if current trends continue, according to a new report. The study highlights the urgent need for global action to combat antibiotic resistance and improve infection control practices.

FDA expands approval of breast cancer drug Kisqali to earlier stage patients: The FDA has expanded the approval of the breast cancer drug Kisqali to include use in earlier stages of the disease, offering a new treatment option for patients with HR-positive, HER2-negative breast cancer. This expanded approval is based on promising results from clinical trials demonstrating Kisqali's effectiveness in reducing recurrence rates.

Nutrition Corner

How to Reduce Food Waste in Your Kitchen: Food waste not only leads to financial loss but also contributes to environmental damage by generating methane in landfills. To mitigate this, plan meals, buy only what you need, store food properly, use all edible parts of produce, and understand food-date labels to minimize waste.

How to Sneak More Vegetables in Your Meals: Only 10% of Americans consume the recommended 4½ cups of vegetables daily, but incorporating them into meals can be made easier with creative methods. Try shredding veggies into baked goods and sauces, swapping ground meat for mushrooms, pureeing vegetables into cheesy dishes, or blending fruits and veggies into smoothies to increase your vegetable intake and improve nutrition.

Recipe for The Day

Vegetarian Breakfast Quesadilla Recipe: This vegetarian breakfast quesadilla recipe features a flavorful combination of scrambled eggs, black beans, cheese, and vegetables like bell peppers and spinach, all tucked inside a tortilla. It's a quick and nutritious option for a hearty breakfast, providing a satisfying start to the day.

Lifestyle & Fitness Focus

Stronger arms are essential for everyday tasks like opening jars and carrying heavy bags. They also help reduce falls, injuries, and contribute to a longer life. Athletes should note that strength training can decrease the risk of sports and overuse injuries significantly. Additionally, arm strength involves different aspects compared to arm muscle size, or hypertrophy, though beginners often see gains in both muscle size and strength, known as "newbie gains."

Important Points for Effective Arm Strength Training

  1. Proper Technique: Mastering exercise form is crucial for safety and effectiveness. Begin with lighter weights to perfect your technique and prevent joint and tendon injuries.

  2. Injury Prevention: Strong tendons and healthy joints are vital for effective strength training. Common injuries, especially to the shoulders, elbows, and wrists, can be avoided by training smart and maintaining proper form.

7 Essential Arm Strengthening Exercises

  1. Triceps Push-Ups:

    • Place hands slightly narrower than shoulder width, fingers pointing forward.

    • Lower body with elbows close to your sides until chest touches the ground.

    • Push back up, engaging triceps.

    • Modification: Perform on an elevated surface or practice partial reps if necessary.

    • Advanced: Add a slight chest push behind the hands for added intensity.

  2. Flat Bench Dumbbell Curls:

    • Lie on a flat bench with a dumbbell in each hand, arms hanging down.

    • Curl dumbbells toward shoulders, keeping elbows close to the body.

    • Lower weights slowly to maximize bicep engagement.

    • Avoid using momentum; focus on controlled movement.

  3. Leaning Concentration Curl:

    • Sit on a bench with a dumbbell in one hand, resting the elbow on your thigh.

    • Lean torso slightly back to enhance muscle stretch.

    • Curl the dumbbell toward your shoulder, focusing on bicep contraction.

    • Lower the dumbbell slowly, maintaining tension.

  4. Seated Overhead Press:

    • Set the bench at a slight incline and press dumbbells from thigh level to shoulder height.

    • Press dumbbells upward, fully extending arms at the top.

    • Lower weights slowly, keeping elbows at a 45-degree angle to reduce shoulder strain.

    • Engage your core and avoid arching your back during the movement.

Incorporating these exercises into your routine can significantly enhance your arm strength, contributing to overall physical well-being and injury prevention.

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