6 Simple Ways to Improve Mental Health

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  Mental Health Mental health is a state of mental wellbeing. Which deals with one's ability to deal with stress, anxiety, thinking, behavior, feelings, etc. Mental health has a very crucial role in our life it helps us to take daily decisions, cope with situations, it also effects our relationships and physical health. If we are mentally healthy then we can enjoy our life and can maintain a our relationship within society, family and friends. Ways to Improve Mental Health 1.Take proper Sleep A proper sleep is very necessary for mind and muscles recovery. A good sleep relaxes the mind and body, which helps to maintain a good mental health. Reading book before going to bed can improve your sleep quality. 2.Relaxation Practice Relaxation practices like Yoga, Meditation, Morning walks are very beneficial for mental health. As they relax our mind. 3.Make social connections Making good social connections with family and friends will provide you inner joy. Playing different games with yo...
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Best Exercises for Biceps

Biceps



 Bicep is the first muscle which grabs almost everyone's attention. If an individual have big bicep then his or her appearance will be of a strong person. Bicep gives a big appearance to your arm. It also strengthens the weight lifting capacity of arm.

Hence, bicep is a very important muscle in human body. Here, are some exercises which you can practice to build a big bicep.



Exercise to build big bicep:


1.Barbell Curl



Procedure:

  • Stand with your legs apart, distance between legs should be equal to width of shoulders.
  • Hold a barbell with an underhand grip.
  • Curl the barbell up towards your chest keeping your elbows fix and close to your sides.
  • Slowly bring the barbell down to the starting position.
Muscle targeted: Bicep brachii.




2.Dumbell Curl


Procedure:
  • Hold dumbbells in both of your hands.
  • Curl one dumbbell by rotating your wrist, as your palm will face your shoulder.
  • Then lower the dumbbell slowly and repeat the same procedure with other arm.
Muscle targeted: Biceps brachii, brachialis.






3.Chin-Ups



Procedure:
  • Grab a pull-up bar with underhand grip.
  • Pull your body up until your chin is over the bar.
  • Lower your body slowly to the starting position.
Muscle targeted: Biceps brachii, latissimus dorsi.






4.Hammer Curl



Procedure:
  • Keep your legs straight but not stiff or locked.
  • Hold dumbbells in both of your hands with your palms facing your torso.
  • Curl the dumbbell up without rotating your wrist.
  • Bring your hands slowly back to the starting position.
Muscle targeted: Biceps brachii, brachioradialis.







5.Concentration Curl



Procedure:
  • Sit on a bench with legs spread.
  • Hold a dumbbell in one hand, bracing your elbow against the inside of your thigh.
  •  Curl the dumbbell towards your shoulder, then lower it back down slowly.
Muscle targeted: Biceps brachii, brachialis.







Conclusion
To make your biceps bigger you must follow the above exercise, but you should focus on your form, gradually increase weight, mix different exercises to target all parts of bicep and give enough time to your body to recover.

                                              THANK YOU!




 

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