Home Exercises For Men: How To Do And Care

Practicing physical activities not only serves to put the body in shape, but also provides a better quality of life, health, energy and self-esteem. However, for men who do not have much time and money, the gym is out of the question and this is where exercises at home end up being easier to include in everyday life.


best home workout

Before resorting to any physical practice, be it at home, on the street or in gyms, it is important that you take some actions.

No matter your age – 20, 30, 40 or more. Women, men, young people, everyone needs to make a physical assessment to make sure they are free to exercise without restriction. Usually, a general practitioner is a suitable professional to consult or, even more specific, a cardiologist, to check the heart.

In addition, you can:

*Seek a health professional if you have problems in a specific area, such as the knee, back, shoulders, etc. – he will be able to offer you indications of physical exercises that do not impact the region,

*Before starting an exercise session, remember to stretch and warm up all muscle groups – this prevents injuries and facilitates blood circulation,

*It is important to do the exercises correctly, not the amount of exercise or weight – do them slowly to make the most of them and not get injured.


body building

Most men, as will probably be your case, aim to gain muscle. However, you may also want to eliminate any bulging tummy or just because you want to improve your life, right?

Exercises –

Luckily, you can take the tips of the 7 exercises below to do them in the comfort of your home and ensure greater disposition and improve your life.

Body Building Supplement Review

The 3 best supplements listed below may help you gain more muscle with your exercise program.


Aerobic exercise so simple and so effective to be done at home by both men and women. Fifteen minutes of exercise already eliminates 180 calories!

For exercise, choose comfortable clothes. On the feet, wear sneakers that have cushioning to avoid friction when jumping (and not cause injury to the joints).

The body must remain straight, looking forward.

The correct way to jump rope is to jump with both feet and, when you touch them on the ground, do this with your toes and with your knees slightly bent.


In particular affecting the thigh and buttocks, the squat is functional by resistance. For men who are used to using loads, you can bet on the use of a 50 cm ball, as a support between the back and the wall and a small ball between the knees to prevent them passing the line of the feet , when flexing.

To do a correct squat is easy: bend your knees, throw your arms forward to maintain balance and always keep your spine straight.

The leg can reach up to a 45 degree angle – this is the limit.


The plank on the ground is an isometric exercise that focuses on the deep trunk muscles, achieving positive results for the abdomen, lower back and back.

You can do it in the living room. Similar to push-ups, position yourself with your face facing the ground, with your torso, hips and legs off the ground, keeping only your toes and forearms in contact with the ground

The spine must be in alignment throughout the exercise, not forgetting that breathing is a key factor.


Keep your arms in line with your chest and open in a position where your elbows bend up to about 90 degrees – your elbows will be facing outward. Hands are flat on the floor.

Flex your elbow until your chest is just two fingers off the floor, returning to the starting position with your arm extension. Remember to keep your upper body firm, not letting your hips fall.

If you don’t feel confident, you can support your knees on the floor.

In addition, contract your abdomen so that there is no injury to your lower back and always do the descents slowly, maintaining resistance while you are descending.


Using a barbell, which should be fixed with total care and safety to avoid accidents, this exercise at home is useful to bring advantages to the biceps, back and abdominal.

There are three different types of footprint on the bar:

Supinated – which is with the palms of your hands facing you,

Pronated – which is with the back of the hands facing you,

Neutral – which is the side grip.

Exercise involves level and stamina, so take it slow if you’re a beginner


Home exercises for men are essential to help prevent and combat various diseases. Want to know what they are?






In addition to these, a physically active lifestyle provides:

1.Improved day-to-day disposition,

2.Improvement in cognitive ability,

3.Emotional stability,

4.Better sleep quality,

5.Better sexual performance,

6.Increased muscle strength,

7.Increased basal metabolism,

8.Improvement of muscle tone,

9.Ensures better self-esteem,

10.Ensures better body posture,

It promotes a greater sense of accomplishment, willpower and discipline.
For all this to work, it is necessary to combine the exercises with a balanced diet. You will soon notice a difference!

Tips To Improve Brain Health

What is it that some people can concentrate better than others? And what can you actually do yourself to improve your memory? Can you possibly train your memory? And can you perform even better mentally with food? I wonder it all and want to know exactly. Why? I recently started a course and naturally want to finish it with good grades next year. In this blog I will look for ways in which you can take good care of your brain without using some of the best nootropic supplements! In this blog I will share some tips for a better brain.

Breathe in as few toxins as possible

Neurotoxins (these are substances that are harmful to the brain) are found everywhere. Heavy metals such as lead for example (in some old buildings still used in paint, in solvents, weed killers, cleaning agents, etc.). One of the first things one notices in people who have been in contact with such toxins for a long time is a deterioration of memory.

Carbon monoxide (which is released with malfunctioning heating or hot water appliances, but which is also present in exhaust gases, cigarette smoke, etc.) can also compromise the functioning of the brain because it takes the place of the oxygen in the red blood cells. Carbon monoxide can cause damage to the hippocampus and thus limit the ability to transfer elements from the short-term memory to the long-term memory.

Stay in control of stress

Stress exerts a negative influence on our brains and in particular on our memory. Among other things, it inhibits the production of new brain cells in the hippocampus. The stress hormone cortisol is known as an enemy of the hippocampus and consequently of the memory and the ability of the brain to learn new things.

To be able to remember something, our brain must be receptive to it because only then can new information be stored in it. That means that you give it the necessary attention and you are not busy with other things in your mind. For example, those who are anxious or depressed are not open to recording new information. If you suffer from depressive feelings, seek professional help before you worry about your memory. Don’t just grab pills.

Have fun

As we get older, the number of receptors for the neurotransmitter dopamine at the level of the synapses between the brain cells decreases. This messenger molecule, which is strongly related to our feelings, is mainly active in the frontal lobes. A reduced dopamine activity makes people less inhibited, they flap things out easier. Attention is also regulated from this brain area, some people seem more often absent.

Related: Mind Lab Pro Review in 2020 – Is This The Best Nootropic?

We can try to curb the reduced dopamine activity by doing more pleasant things more often: watching a humorous film, reading a nice book, having fun with friends, … It is a huge joy and your memory benefits!

Some Facts About Superfoods

Superfoods is a new name for a category of foods that not only has a high nutritional value but that is also 100% organic and contains a large amount of vitamins, minerals and antioxidants. By eating superfoods you would get fitter, get more energy and also lose weight. But is that statement correct or it is just a superfood myth? Which superfoods actually exist and what do the experts say about these foods? Finally, the question can be asked about the advantages and disadvantages of some superfoods and how you can best deal with this new group of food products.

What does the name ‘superfoods’ mean?

By superfoods is meant foods that have a high content of good nutrients and antioxidants. Because these foods are full of important nutrients, they have a positive effect on health. By eating superfoods you can get more energy, promote fat breakdown, prevent cardiovascular diseases and reduce skin aging. The risk of the name ‘superfoods’, however, is that this term is not legally defined and can therefore be used freely by everyone. It is therefore possible that one product is to a much lesser extent a ‘superfood’ than the other.

Which foods are superfoods?

A number of examples of foods that are described as superfoods are goji berries, chia seeds, wheatgrass juice, raw chocolate and coconut fat. Seaweed and algae extracts are also called superfoods.

Goji berries

Eating these small, red berries, of which there are hundreds of different varieties, would be good not only for libido, liver and kidneys, but also for mood and various skin conditions. Unfortunately, none of this has yet been scientifically proven. It is now clear that the berries contain a lot of vitamins, minerals, amino acids and antioxidants and are perhaps the most nutritious fruits on earth. A disadvantage of these berries is that some species exceed the safe atropine standard of 19 ppb (‘parts per billion’) and that not all substances in the goji berry have yet been established.

Chia seed

These seeds contain a lot of fiber and healthy fats, including alpha-linolenic acid, which is a healthy omega-3 fat. Moreover, they are full of minerals such as manganese, calcium and iron. They would promote the waste process, normalize blood sugar levels and improve bowel movements. However, the seeds are so small and light that they must be eaten in large quantities before the above benefits come into effect. It is not recommended to eat these seeds if you are taking medication that can cause blood thinning or that will cause body fluid to drift away, as the seeds have a blood-thinning effect and can also cause diarrhea.

Raw chocolate

It has been proven that consuming this superfood has demonstrable benefits. For that reason, the FDA has labeled it “healthy”. Raw chocolate is good for the elasticity of the blood vessels because there are many flavonols (antioxidants) in the food. Proof of the beneficial effect of chocolate is especially true for the purer varieties. The purer the chocolate, the better the effect. It is recommended to consume around 10 grams per day. The expectation is that in the future it will turn out that raw chocolate is even better for our body than pure (processed) chocolate, but this has not yet been proven scientifically. A disadvantage is that raw chocolate is very expensive.

Eating Superfoods

The same guidelines actually apply to superfoods as to all other foods: use them in moderation and with sufficient variety. No food contains all the nutrients that the human body needs, so regardless of the positive effects of these foods, it is (still) important to create sufficient variation within your diet.

What Are The Benefits Of Dong Quai?

Dong Quai is seen as an ideal means during the menopause. Also during menstruation dong quai can help us to alleviate painful symptoms. Dong quai is an herb from Chinese medicine. It has been used for over 2,000 years to treat countless conditions. This ranges from heart problems, lung problems, liver disorders to hormonal problems such as infertility.

Hormone balance

The plant is known for balancing the estrogen. This is also the main reason why this is often used during the menopause. When our estrogen levels decrease or start fluctuating, dong quai will help balance these adjustments. As a result, we experience fewer problems during the menopause.

This also applies to dryness of the vagina. Dong quai contains the properties to wet the vagina in a natural way. This immediately has a major influence on the sexuality of women during the transition.


Depression is often a consequence of low serotonin levels and is therefore accompanied by mood changes or an unfavorable state of mind. The serotonin-enhancing effect of the plant will raise the mood and can help to alleviate symptoms of depression. However, the condition can also be a consequence of the ever-falling or fluctuating estrogen levels in women.

Because the plant is going to help restore the amount of estrogen, a favorable result could also be achieved.

Stimulate blood circulation

The cleansing effect on the plaque that accumulates on the walls of the blood vessels makes it easier for the blood to circulate. This ensures that more oxygen can be transported to the organs, relieving symptoms such as fatigue and headache.

Stimulate breast growth in women

The estrogen-related effect in the body can help with breast growth. With dong quai we can enlarge the breasts in a natural way. Because the breast tissue becomes more sensitive to estrogen and thereby causes the cells to expand in the tissue. Breast enlargement pills with dong quai is seen as one of the most effective natural ways to make the brooks bigger.

Menopause during pregnancy

Because the plant will cause slightly estrogenic effects in the body, it may be extremely suitable for women during the menopause. It will help to avoid many of the symptoms during the menopause. The most important are certainly the hot flashes. They arise due to fluctuations in estrogen. These fluctuations can be absorbed by the action of dong quai. We also see an improved state of mind when using these herbs during the menopause.

What is Itching Anyway?

Itching is a nasty irritating sensation on the skin. Nerves are stimulated and give a signal to the brain: you experience itching.
Itching can range from mildly tickling symptoms to severe and persistent itching. Scratching usually makes no sense, but is often an uncontrollable habit that results from itching. Discover More You may or may not have a rash with itching.


What are possible causes of itching?

There are all kinds of itching, and all kinds of different possible causes. Itching can be a completely harmless skin irritation. An incentive that comes one moment and is gone a few seconds later.

it may be that you have a wound or bump and that it itches a bit, or that there is a red rash that causes itching;
it may also be that you have a (food) allergy that is accompanied by itching;
stress can cause itching;
if the kidneys or liver are not functioning properly, you may get itchy;
hormonal changes such as pregnancy or menopause can also cause itching;
fungal infections or bacterial infections;
insect bites.
Below you can read more about different types of itching and different causes of itching.

Itching due to an allergy

If you are allergic, your immune system reacts violently to harmless substances. An allergic reaction occurs. This can manifest itself in, among other things, a runny nose or a swollen throat, but also, for example, itchy eyes, itchy skin or itchy palate.

The itching can be caused in response to:

certain food. A food allergy or intolerance can also cause itching. Eczema with itching and bumps can sometimes decrease with dietary adjustments. Research from the University of York found that 76% of people who followed a specific diet had fewer symptoms such as itching, acne and fatigue. So it is very worthwhile to delve into this and discuss it with your doctor;
pollen ( hay fever );
chemical substances or other materials; think of a reaction to your watch strap or an allergy to your detergent.

Itching due to athlete’s foot
In the case of athlete’s foot there is a fungal infection of the skin and / or nails of the feet. A fungal infection of the feet also has itching as the main symptom.

Itching due to bugs or insects

Itching due to mosquitoes: a mosquito bump can itch considerably. Mosquito females stab people for their blood the moment they need proteins to produce eggs. Before they suck up the blood, they first inject an anticoagulant to prevent the blood from clotting immediately if it comes outside of the body. This anticoagulant causes an allergic reaction in the skin. This results in the itchy mosquito bump;

Itching of flea bites. The bite of a flea can be very itchy. Fleas are mainly found in pets such as dogs and cats. But when for some reason the dog or cat is not available for the fleas present in the house, these critters sometimes want to offend people;

Itching from head lice or pubic lice: small bugs in your hair that actually don’t belong there can cause itching. There is a lot of head lice especially among children in schools. Children play together and the itchy animals spread quickly with itch on the head as the main complaint.

How To Recognize Foot Warts

You can recognize foot warts quite easily. In this way, they break the normal pattern of the skin. In addition, they are quite soft and can look like a lump or sponge. The center of the foot warts is generally dark, while the rest is more brown or mid-gray. In that respect you can generally recognize them well and you can of course always visit your doctor to be sure that you suffer from foot warts. Checkout homeopathic wart treatment that is easy to use and affordable.


Preventing foot warts is important. It is not difficult in itself to get rid of it again, but it is of course so nice not to get involved at all. You can do this by wearing slippers in public places where you can shower. In addition, you can prevent the warts by drying your feet thoroughly and, in particular, ensuring dry skin between the toes. You can ensure that foot warts have as little chance as possible.


The warts on private parts are very annoying for several reasons. This is how it first of all ensures that it does not look nice. In addition, the warts on genitals are also contagious, since they are caused by a virus, just like the regular variant. For that reason, it is wise to contact your doctor in time, since you can ensure proper treatment in this way. It is often a big step to do this, but it can prevent further problems.


The warts on genitals are contagious because they are caused by a virus. In general, the virus is transmitted during sexual contact. However, it may also be that a person with genital warts has dried himself off with a towel, since the virus may then become trapped in it. It is therefore always wise to use your own towel and washcloth when you step in the shower. Of course, it is also wise to use a condom for sexual contact and to give the warts on private parts as little chance as possible.


The treatment of warts on private parts is quite possible. In any case, it is a good idea to contact your doctor quickly. You will then generally receive a cream or liquid that you can apply regularly. That way you can treat the warts and ensure that they do not cause any inconvenience. You can also freeze the warts, scorch them away or even have them removed surgically. The warts on genitals are highly contagious, which makes it at least wise to ensure proper treatment.

Yeast Infection

The following are tips that help to cure and prevent new candidiasis or Yeast Infection

1. Wash yourself only once a day

The intimate area should only be washed during baths, avoiding showering whenever using the bathroom, as this alters the local pH and favors the proliferation of the fungus that causes candidiasis. Women should also clean the area from front to back, avoiding contamination by feces, using neutral soaps and avoiding the use of tampons.

2. Wear loose clothing

Light and cotton clothes allow the skin to breathe and prevent the candidiasis fungus from developing as much as it does when wearing tight clothing, because the heat of the region favors the proliferation of the fungus.

3. Do not get wet clothes

After the beach or the pool, dry the intimate area and change your clothes as soon as possible, as the humidity helps the fungi to develop more.

4. Always use a condom

The condom must be used during intercourse between pe

Understanding Yeast Infection – It’s Types and Causes

How do you know if you suffer from a yeast infection? A yeast infection, also called candida, can be very annoying and does not always go away. A yeast infection can occur at various places on your body, for example on your feet, on your skin or in your mouth. Also more than half of the women sometimes have to deal with a vaginal yeast infection in her life. Click here for more information on all types of fungus…like ringworm, swimmer’s eczema.

The most familiar forms of yeast infections are:
Vaginal fungus (also called vaginal candida)
Skin fungus (also called ringworm)
Athlete’s foot (also called a swimmer’s eczema)

What is a vaginal fungus?

Women prefer not to talk about it, but at least half of the women sometimes suffer from a vaginal yeast infection. A vaginal yeast infection, also called candida, is an infection of the vagina caused by certain fungal species or yeasts.

A vaginal yeast infection is a fungus that occurs fairly often in women: more than half of the women have experienced it in her life. Important to know: vaginal fungus or candida is not an STD.

A vaginal yeast infection can happen to any woman. This is because fungi and bacteria live in the vagina. That is very normal. There is a natural balance between these fungi and bacteria. Sometimes this balance gets disturbed. Certain fungi can then take the upper hand and a fungal infection develops.

Possible causes of vaginal fungus

Use of antibiotics or other medications
Reduced resistance
Clean too thoroughly with soap
Pregnancy or menstruation

What is skin fungus?

Skin fungus is an infection of the skin that occurs when the skin has been in contact with a fungus or a yeast (candida). It often occurs in the skin folds on our body. Symptoms such as redness, itching, vesicles and flakiness may indicate a skin fungus.

Skin fungus is, like other fungi, a transmissible skin condition.

Skin fungus is not dangerous, but can be annoying. The symptoms are usually accompanied by itching and a burning sensation. A fungal infection does not always cause immediate symptoms, but can also cause symptoms later on (for example as a result of a reduced resistance). The symptoms often worsen in damp or warm weather.

Possible causes of skin fungus

Reduced resistance
The use of certain medicines such as antibiotics
A moist skin, for example due to bad drying or excessive perspiration
The use of soap or shower gel

What is athlete’s foot?

Athlete’s foot, also known as a swimmer’s eczema, is a fungal infection on your foot that occurs when the skin of the foot has been in contact with fungal spores or yeasts (candida).

Athlete’s foot is very contagious: the incidence of athlete’s foot can easily occur. Especially in a humid, wet environment where molds can expand quickly. Think for example of a swimming pool floor, showers in sports facilities or the sauna.

Athlete’s foot often starts between the little toe and the toe next to it. It can spread to both the top and the bottom of the foot. You will often not notice anything immediately after it has been contaminated with this fungus. Until the skin turns red and itch, especially itchy toes are common. The symptoms often worsen in hot and humid weather.

Possible causes athlete’s foot

Athlete’s foot is easily transferable. Contamination often occurs in public places such as wet swimming pool floors, showers and / or sauna for example.
Moist feet, for example sweaty feet, are more prone to foot fungi. Fungi can spread faster in a humid, wet environment. Foot fungus may also develop due to poorly ventilating shoes or synthetic socks.

Do you suffer from chapping on the feet or between the toes? Athlete’s foot can nest more easily in chunks on your feet than on healthy, even skin.

Did you know that yeast infections …

Are very contagious? In particular athlete’s foot, you can easily walk into damp areas such as shared showers or swimming pools. Read here how you can prevent athlete’s foot.

The use of deodorant or scented soap can cause a fungal infection on your skin?
It is important to dry your skin, your feet and your vagina thoroughly after showering, washing or exercising.

Strong detergents for your clothes, your socks or your underwear can irritate your skin. Use a mild, odorless detergent to wash your underwear.

Tips for Pectoral Training in the Gym

The development of the pectoral muscles is more than important for all bodybuilding practitioners .

Considered the muscles of manhood, its development brings a sense of well-being, enhanced in turn, by a better physical appearance.

This is a muscle group that, in general, many bodybuilding practitioners find it difficult to develop properly.

For this reason today I bring you some training tips to apply them in their routines and with the help of the exercise guide for total muscle exercises you achieve better results.


The first series of the session is crucial, since this is the moment in which we can give everything.

Choose compound exercises for the development of muscle mass, such as the bench press with bar . Heavy loads are not only used to recruit more muscle fibers but also trigger the production of testosterone.

That is why it is preferable to make heavy sets of bench press when starting a weight training , that is when our energy is at its maximum level; we must avoid the long series, but not those of preheating.

Slow down the recovery time between sets and you will see how those muscles are congested at the end of the session.


The work with weights is ideal for the muscular development of the pectorals.

A typical session starts at the bench and with the bar, and then continues with the rest of the weight exercises.

Using machines can be useful in case of lack of time or when you just start to train in the gym and you need a solid base from which to start developing.


To avoid an abrupt increase in blood pressure do not hold your breath during the execution of chest exercises.

It begins to exhale during the concentric phase, that is, when the point where the movement is most difficult is passed, it is usually halfway through.


In the exercises of Press with bar, try to train always with a range of movement the most complete possible, but without going too far, since this can give rise to injuries on the joint, that is to say do not extend the arms completely upwards.


Generally in the exercises with a bar, when this is done with a wide grip the pectoral works effectively.

However, by varying the separation of the hands in the bars and / or machines, we can make the muscle fibers work differently , obtaining excellent complementary results.

If we take the bar with a wider grip , pectoral muscles will be the most requested.

While a narrower grip results in a greater load on the triceps.