Skip to main content

What is whey protein and its health benefits and risk

What is whey protein
Whey protein is not somethings new for anyone ,they have been available for hundred of years however the true benefits of whey protein has become unknown,this awareness has led to an increase in research activity to identify all the benefits whey protein provide to the human body.


There are many sources of information about about whey protein,but it can be challenge to out the facts from the fictions,of the many protein sources out there whey protein is the ultimate.

It comes from milk during the process of turning milk into cheese,whey protein is separates out and whey are high quality and nutritious dairy protein.

Milk contain two primary protein-

whey proteincasein protein
When cheese is produced the liquid whey separates from the curd or casein.They whey protein are then separated from the liquid whey and purified to various concentration of whey protein.Protein can also be found in variety of foods mainly meats products such as beef,chicken,and fish.

Dairy pro…

How to get broader shoulders: A Simple (But Full) Guide

How to get broader shoulders?

All men want wide, well-defined shoulders. They represent a certain degree of strength and dominance. Women have broad shoulders for being a desirable physical trait for men and knowing that, we spend all the time (or at least we should do) in gym training. Women also seem to appreciate the toned, sleek looking shoulders because they expose themselves while wearing tank top etc.

How to get broader shoulders


Although more important than vanity, there is the functionality of the shoulder area. Ever got hurt on the shoulder? If so, you experience the most pain during your activities. Basically, your arm moves in any direction, shoulders are included in it anytime. Regardless of the balance in the form of a stable curl or elbow extension, your shoulders are still admitted as a movement stabilizer.


When you have a shoulder injury, it can certainly make life difficult. And unfortunately, due to their physical appearance, they are susceptible to injuries. Unlike other joints, the joint of the shoulder does not depend on the skeletal system for stability. Rather, the joint stability of the shoulder comes from surrounding muscles and ligaments. Knowing this, it is important to establish a good shoulder strengthening program to reduce the risk.

Read More-

The Ultimate Guide to Dumbbell Back Exercises At Home

How To Get Bigger Chest At Home In 5 Easy Steps

The Ultimate Guide How To Get Bigger Arms At Home



Strong surrounding muscles free of imbalance will greatly reduce the chances of maintaining injury. Shoulder deltoids (3 muscles) and rotator cuff (4 muscles) are included. To design an effective weight training program, you first need to understand how the shoulder muscles work.

Shoulder training 


Deltoids

The deltoids are composed of 3 “heads”, all of which serve their own individual functions. The 3 parts of the deltoid are the anterior, lateral and posterior but to keep it simple, we’ll just refer to them as the front, middle and rear.

Exercises for ShouldersAnterior/Front

The front head of the deltoid is involved anytime you elevate or push your arm forward. Since the front of the shoulder is trained anytime you do a chest press movement, it usually gets trained enough during your chest workouts and further isolation isn’t necessary.

Although, an exception to this would possibly be during a rehabilitation stage following some sort of injury. In which case, performing front dumbbell raises may be a possible solution. The overhead plate press and the overhead barbell press to the front are also exercises that can be used to strengthen the front of the shoulder.

Lateral/Middle

The middle (lateral) head is the strongest of the deltoid and is responsible for drawing the arm out to the side. With some assistance from the anterior deltoid and the triceps, the lateral delts play a major role in elevating the arm overhead – as in an overhead dumbbell press. Another great movement for the lateral deltoid is the lateral raise exercise. Lateral raises are an awesome way to isolate the muscle.

Rear delt exercisesPosterior/Rear

While the anterior deltoid gets trained anytime you perform a chest press exercise, the rear deltoid gets trained anytime you perform a row-type movement for the upper back and because of that, their isn’t much of a need to perform separate isolation exercises.

The function of the posterior deltoid is to extend the arm back and assist in drawing the arm down, as in a lat pulldown or chin up. If you need to isolate the posterior deltoid, you can do so by performing bent over lateral raises using a set of dumbbells.

Rotator Cuff

The rotator cuff – which is composed of four muscles – provides stability within the shoulder joint. Each individual muscle within the rotator cuff also serves specific functions.

Subscapularis

Along with providing stability to the shoulder joint, the subscapularis is recruited when the arm is rotated internally or when drawn to the sides. The exercises that best replicate these movements are internal rotations and modified cable pull-downs.

Infraspinatus

The infraspinatus is very susceptible to injury. Only the supraspinatus gets injured more often. The main functions of the infraspinatus are to provide stability to the shoulder (along with the other muscles of the rotator cuff) and to assist the teres minor with external arm rotation.

Of course – as said over and over again – the exercises you select should closely mimic a muscles function so in this case, the external rotation exercise is a great way to strengthen the infraspinatus. The infraspinatus also plays a role when performing pull down and chin up exercises.

Teres Minor

The teres minor helps to stabilize the shoulder – especially when the arm is elevated. Like the infraspinatus, the teres minor is also strengthened via external rotation and pulldown/chin up exercises.

Supraspinatus

The supraspinatus provides shoulder joint stability and assists the lateral deltoid (middle shoulder) in elevating the arm out to the side. Lateral raises are a great exercise to strengthen the supraspinatus and as mentioned above, the lateral deltoid.

The supraspinatus is very susceptible to injury – even more so than the infraspinatus. The available space between the top of the humerus (upper arm bone) and the roof of the shoulder is very limited. Since the supraspinatus runs through this small space, elevating the arm beyond the height of the shoulder while the palm is positioned downwards can potentially cause an impingement. This impingement is commonly seen in athletes that perform repetitive overhead movements such as swimmers and tennis players.

Once impinged, the muscles and tendons will eventually swell, which decreases the space between the humerus and the “roof” of the shoulder. So pay close attention to your form and for more details on how to train the shoulder region, just review the exercises to your right.

For more information visit our blog homepage vikas fitness guide

Comments

Popular Posts

How to do Gmsa Personal trainer course from guru mann gmsa fitness academy

What is gmsa fitness academy ?  Gmsa is fitness academy called guru mann sports association and have recently launch the fitness academy name GMSA with new update and courses for fitness and athletes for basic knowledge of sport and exercise science nutrition. 
Gmsa fitness academy have accreditation with India reps society and sports authority of India and skill India and government of India recognize, this is the first fitness academy have government affiliation and have level 1 and level 2 and level 3 and level 4 certification for fitness and exercise. 

Which certification provide gmsa fitness academy. Certified personal trainer course level 1 and level 2 and level 3 courses. Certified nutrition coach. Cpt+cnc certification combo offer. 
Certified personal trainer course and CPT+CNT combo certification which is reps certified and giving you basic knowledge of human anatomy and nutrition and cover topics like exercise physiology and kinesiology and injury rehabilitation and sports n…

How to calculate Body Mass Index (BMI) easy way

What is BMI and how you can calculate Body Mass IndexBMI means body mass index which measure your body fat based on heights and weights for both adult men-women

The formula of BMI is weight in kg Divide by height in meter square.

BMI Formula-weight in kg /height in m2



For example your height is 5 feet 5 inches first convert you height in centimeters let's convert in cm with easy formula.

You know 1 inch = 2.54cm and 1 feet=12 inches multiply 5*12= 60+5 inches=65 inches now multiply 65 inches*2.54cm=165cm your height in cm.

BMI categories range - - -Underweight= Below <18.5Normal weight =18.5-24.9Overweight=25-29.9Obesity =Bmi of 30 or above 30
Do you know bodybuilders have more lean muscle mass and there weight is over 80 kg and professional bodybuilders have BMI of 25 to 30 which is include in the over weight category. Because of just lean muscles mass weight.
On the other hand bodybuilders have only 8 percent to 12 percent body fat. Still there BMI are above 23 because of ther…

How to get cruise ship jobs in India as personal trainer

Cruise ship jobs give you opportunity to travel the world and get paid for it. Spend your winters in the Caribbean and your summers in Alaska or travel to remote and exotic ports in Europe, Australia, New Zealand, South America and Asia and all over the world aboard a luxury cruise ship.
Passengers pay between 500$ and 8000 U.S. dollars per week to live on the same cruise ship and experience the places and sea , 
You can get all adventure for free (free meals and accommodation) plus earning in most cases tax free salaries that only maritime jobs could offer. Cruise jobs offer have amazing opportunities to save money, travel the world and meet people from different countries and different language and cultures.
Cruise liners jobs are are amazing place for college students and who have just pass out the from university and looking for experience the world and adventurer trip with handsome basic salary.

List of top cruise line and cruise ship jobs companies?Star cruise line asiaCelebrity…