| How to Build Muscle at Home Posted: 17 May 2020 01:00 AM PDT Building muscle at home is surprisingly straightforward and doesn't require any fancy gym equipment. All it takes is a little creativity and a commitment to workout regularly. That said, you can only gain so much muscle mass without professional equipment or resistance, but if you're looking for safe, even muscle toning a home workout could be perfect. [Edit]Working Your Upper Body & Core - Do push-ups to strengthen your triceps, shoulders, and chest. Push-ups are the bread and butter of home workouts. Make sure your form is good to get the most out of it. Your spine should be straight and in line with your bottom, which isn't sagging. Your palms are generally a little wider than your shoulders, but you can go wider for a better chest workout and narrower for a better arm workout. In addition, you should mix in incline and decline push-ups for better overall muscle growth.
- Incline push-ups work different muscle heads. To do them, simply plant your arms on a low coffee table or chair so that you're angled up.
- Decline push-ups require your place your feet above your hands, then performing normal push-ups. Remember to keep your head up and spine straight.
- Each set should be eight to twelve reps. You might try doing up to three sets.
- Do handstands against the wall to build your shoulders and back. Not for the faint of heart, handstands are nonetheless great multi-muscle workout. To get into position, crouch with your back to the wall. Plant your hands on the ground and "walk" your feet slowly up the wall. From there, use your toes for balance, and slowly lower your head to the ground, pushing back up to complete one rep. Try to get three sets of ten in.
- If you're too nervous for this, you can cheat with a high table. Place your feet on the table with your thighs and torso hanging over the edge, enough that you can place your hands on the ground. Then do a push-up with your head hanging straight down. This is often called a pike push-up.
- Do dips to work out your arms. For good dips, you'll need a sturdy bench, table, or chair roughly above the ground. Place your hands behind you on this bench so that your butt is in the air and your knees bent 90 degrees. With your feet firmly on the ground, lower your butt to the ground until your arms are bent at roughly 90 degrees. Push back up. Repeat for three sets of up to 15-20 reps.
- Do planks. Planks are a great way to work your entire core, and they are easily adapted for an extra challenge. To do one, get in push-up position. However, instead of placing your palms on the ground, rest on your forearms. Tighten your butt muscles and straighten your spine -- you should be able to rest a broom between your neck and butt. Hold this position for one minute, rest, and repeat two more times.
- Side planks are when you open your body, resting on one forearm and the outside of the same foot. Again, keep your spine straight by focusing on keeping your butt up.
- Plank to Push-up: Start in a plank position with your arms shoulder width apart and your feet hip width apart. Move down onto your forearms so that you are now in a forearm plank, then lift yourself back up to a full plank position. Do 12 reps in each set.[1]
- Do crunches to build your abs and core. Crunches are still some of the best possible ab workouts out there, so get working. Lay on your back with your feet planted and your knees bent. Supporting your neck with your hands, raise your shoulders 6-8" off the ground, hold for one second, then slowly lower yourself back down. Immediately bounce back up, keeping your eyes on the sky and making your movements slow and deliberate. Aim for three sets of eight to twelve reps.[2]
- Straight Leg sit-up: Lay on your back with your legs extended fully, the reach your arms up towards the ceiling and perform a sit-up, keeping your legs straight. Bring your arms down, trying to touch your toes, and then slowly lower back down. Do 10 reps.[3]
- Use a gallon of milk, a heavy book, or home dumbbells to perform basic curls. While the rest of the exercises require little to no equipment, most upper body workouts require some sort of resistance in order to be effective. Once you have a weight you can comfortably hold, try out:
[Edit]Working Your Lower Body - Use intense bursts of cardio to build leg muscles quickly. While most people don't equate building muscles with cardio, there is a variety of exercises you can string together to build lean, powerful leg muscles. Take 5-6 exercises and perform each one for 60 seconds. Rest for 30 seconds, then move on to the next one. After you finish all six exercises, rest for 4-5 minutes, then repeat 2-3 more times. You're legs will burn, but you'll quickly whip them into shape:
- Jumping jacks
- Lunges
- Burpees -- do a jumping jack, then drop into a push-up. Repeat.
- High Knees -- bouncing from toe to toe lift each knee as high as possible. You want to touch the floor as little as possible.
- Lateral Jumps -- jump to one side, landing on one foot, knee bent, then explode back and onto the other foot.
- Oblique twists
- Box jumps or simple plyometric workouts.[5]
- Do wall sits. With your back to the wall for balance, "sit" down so that your knees are bent 90 degrees and your butt hangs in the air as if you were in a chair. Hold this position for one minute. Rest for 30 seconds and repeat two more times.[6]
- Do squats. To perform a squat, stand with your feet hip-width apart, back straight, head up, bracing your core. Put your hands on your hips or straight out in front of you, whatever is more comfortable. Lower yourself down into a squat as if you were about to sit in a chair. You want to keep your spine straight and your knees right above your toes, not leaning forward. Focus on dropping your butt. Do this 10 times, then do another 2 sets after a short a rest.
- Bulgarian Split Squat: Put your front foot flat on the ground and place your rear foot on a surface like a coffee table or your couch. Lower down into a squat, and then lift yourself back up. You can keep your hands out for balance, or on your hips. Do 12 reps on each leg.[7]
- Do donkey kicks. Get on your hands and knees and kick one leg out and up, keeping it in a 90-degree angle. Do 12 reps on each leg.[8]
- Try glute bridges. Lie on your back with your knees bent and feet on the floor. Lift your glutes off the ground to form a bridge. Lift your left leg up, keeping your hips up, and then lower your left leg down before doing the same move with your right leg. Do 10 reps with each leg.[9]
- Work on your lunges. Lunges are a great way to build butt, hip, and hamstring muscles. To do one. Step one foot roughly in front of you. Your knee should be bent roughly 90 degrees. Lower your butt straight down to the floor, keeping your front knee over your toe and bending your back knee to the floor. Push back up and switch legs to finish one rep. Perform 10 on each side, then rest before 2 more sets.[10]
- If you have dumbbells or weights you can make the workout harder and significantly increase your conditioning. Even a gallon of milk in each hand will help.
[Edit]Forming a Muscle-Building Routine - Make a workout schedule that hits every muscle group twice a week. Developing an effective workout schedule is not something you need a trainer to do. There are several simple, easy to remember guidelines to follow that will allow you to get the most out of your workouts, building muscle quickly and safely.
- Allow 1-2 days of rest between similar workouts. If you work out your chest muscles on Tuesday, don't work them again until Thursday or Friday.
- Group similar muscle groups for workouts. For example, since many chest exercises also work out your triceps, group these exercises on the same day.
- Provide 1-2 rest days where you go for a short run or avoid hard physical activity. Your body needs time to rest and recover to build muscle.
- Focus on great form, not extra repetitions, to gain muscle quickly and safely. Doing ten proper push-ups is far more effective than fifteen bad ones. You want every exercise motion to be smooth, fluid, and slow, not herky-jerky and awkward. While each exercise is different, some general tips include:
- Inhale as you come up, or relax. Exhale on the exertion.
- Keep your spine straight, not curved or bent, as much as possible.
- Hold each exercise for 1-2 seconds at the apex, then slowly move back to resting position.
- Do yoga to stretch muscles with a full-body workout. Yoga is another option for working out larger muscle groups, as it helps you strengthen your muscles and gain flexibility. Easy, calm sessions are great for rest days, and you can push yourself with harder workouts to mix up your routine. If you're struggling to find exercises that you enjoy without gym equipment, yoga might be the simple answer.
- Youtube contains a treasure trove of yoga workouts for any skill level, so don't feel intimidated if you're new to yoga -- you can practice in your own home with little equipment.
- Push yourself so that the last 2-3 reps of every set are difficult, but not impossible. If you really want to gain muscle, you're going to need to push yourself. Your own body is the best indicator of your workout, so keep working the muscle until it is tired. You should be struggling slightly at the end of each set, and the last 2-3 exercises you do should require full concentration and effort.
- Make goals in advance. If you decide to do three sets of twenty ahead of time, you're more likely to finish the set while you're sweating. Then, if it is too easy, you can always add more.
- Pushing yourself is different from courting injury. If your joints, bones, or muscles hurt, as opposed to just feel sore or tired, you should stop and rest.
- Eat a balanced diet that is heavy on protein but low on fat. This doesn't mean that you need to be pounding protein shakes every day or cutting out every dessert. A good diet is a balanced diet, focusing on whole grains, fruits and vegetables, and lean proteins like chicken, fish, eggs, and beans.
- A glass of low-fat chocolate milk is an excellent post-workout snack.
- Switching from white bread and pastas to whole grains is a great way to immediately eat healthier.
- Avocados, nuts, olive oil, and eggs all contain healthy fats. The ones to watch out for -- butter, cream, lard, etc. -- are almost always the foods you already know are unhealthy.
- Consider buying some basic home-gym equipment if you're serious about working out. There is a large variety of equipment that can help you perform new exercises and challenge yourself further, but you don't need expensive machines to do it.
- Resistance bands are adaptable, come in a variety of "weights" and can be used for thousands of exercises.
- A basic set of dumbbells is a cost-effective way to add some weight to your workouts.
- Pull-up/chin-up bars are designed to fit safely into most door frames, and many models can be used for dips and incline push-ups as well.[11]
[Edit]Sample Exercises and Routine - Don't give up.
- Work hard, eat right, rest well, and enjoy the gain!
- Increasing your protein intake in the form of lean meat, eggs or fish and reducing your carbohydrate intake will be beneficial in developing muscle mass.
- Always warm up before commencing by going for a light jog, or walk for 5 - 10 minutes. Cool down the same way after you have finished the program.
- Try doing pull-ups and chin-ups at your local park or your child's swingset.
- Always stretch your muscles after completing a workout to keep your connective tissue and muscles limber.
- Do cardio exercises to help you burn fat to uncover muscle.
- Always do your workout before you do cardio in order to the get the maximum benefit for your muscles.
- Isometrics can develop your muscles even further without gym equipment when used in combination with other types of exercises.
[Edit]Warnings - Always warm up & cool down in order to prevent injuries.
- Always stretch after completing this program.
- If you have any injuries or health conditions, do not attempt any exercise program without consulting your Doctor first.
- If any of these exercises cause you pain in joints, back, neck, etc, stop immediately and do not continue the program without consulting your doctor first.
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| How to Catch Ladybugs Posted: 16 May 2020 05:00 PM PDT Ladybugs are a great form of natural pest control, a fun insect for kids to keep as a short-term pet, and a beautiful little critter to photograph if you're interested in macro photography. They can be found almost anywhere in the world, as long as it gets warm for at least part of the year, so you're almost sure to encounter ladybugs if you put your mind to it! Gather ladybugs in a ventilated jar, then release them in your own garden right away to eat pests like aphids, keep them as pets until summer is over, or let them go after you take some photos. Whatever you decide to do with the ladybugs you catch, make sure to release them back into the wild so they can fulfill their role in nature. [Edit]Finding Ladybugs - Search for ladybugs on warm days from spring to fall. Ladybugs hibernate in the winter and come out during the warmer months, so wait until the weather starts to get warm in spring to look for ladybugs to catch. They become most abundant in the early summer months before it gets really dry.[1]
- Ladybugs can be found pretty much anywhere in the world, especially in warm climates. They are sometimes known as lady beetles or ladybird beetles.[2]
- Hunt for ladybugs in lush plant growth. Start your search for ladybugs in areas with lots of plant growth, such as fields with long grass, parks, gardens, and agricultural fields. Ladybugs like to hang out on all kinds of pollenous plants including flowers, weeds, trees, shrubs, grass, and crops.[3]
- Make sure you ask permission from the landowner if you want to look for ladybugs on private property, such as a farmer's field.
- Look for ladybugs on plants that have aphids on them. Ladybugs are found in particularly high concentrations around plants that have aphids on them, which they feed on in addition to pollen. Inspect the stems, leaves, and buds of vegetation to encounter aphids, then concentrate your search for ladybugs around those plants if you find any.[4]
- Aphids are very small sap-sucking insects that feed off of a variety of plants. They can appear as tiny white, brown, black, gray, yellow, green, or pink spots on a plant. Sometimes they have a waxy or furry coating.
[Edit]Gathering Ladybugs in a Sweep Net - Use a sweep net to collect ladybugs from soft plants. A sweep net consists of a large heavy-duty cloth bag on a metal ring attached to a long pole handle. Use this type of net to catch ladybugs efficiently in soft vegetation like grass, flowers, and weeds.[5]
- You can purchase a sweep net online for about $10 USD.
- Sweep the net back and forth across the tops of plants while walking slowly. Hold the net's handle and position the net so that the ring is perpendicular to you and the opening is down in the vegetation. Swing the net gently side to side, turning the opening 180 degrees whenever you switch directions, at a rate of 1 full stroke per step that you take.[6] below the tops of the plants.}}
- Keep in mind that this will knock off other insects and spiders from plants into your net in addition to ladybugs.
- Dump your sweep net out into a bin to sort through your catches. Gently turn the net face-down over a large bin of some kind, such as a plastic tub or bucket. Pull the bottom of the net out straight towards you and gently shake it to knock all the insects you trapped into the bin.[7]
- It might be a good idea to have someone else helping you who can quickly spot any lady bugs as they fall out of the net and catch them before they have a chance to fly away.
- Transfer any ladybugs in the bin to a jar with a ventilated lid. Carefully pick up ladybugs and place them into a jar or trap them by turning a jar upside-down over them. Quickly place a lid that has a few tiny holes in it for ventilation over the jar and screw it on tightly to keep the ladybugs confined.[8]
- You can make your own insect jar by poking holes in the lid of any type of jar, such as a mason jar or a recycled peanut butter or jam jar. You can also buy special insect jars and containers online or at a pet shop.
[Edit]Collecting Ladybugs in Other Ways - Tap ladybugs into a jar from woody, tough, or thorny plants. Hold the mouth of the jar below a ladybug. Carefully tap the plant using a stick or your fingers to knock the ladybug off into the jar, then put the lid on.[9]
- This method works well for collecting ladybugs from things like trees, scraggly shrubs, or rose bushes, since these types of plants are not soft enough to use a sweep net in.
- Beat a bush or tree gently to knock ladybugs off onto a sheet. Lay a sheet of some sort on the ground at the base of a bush or tree. Use a stick or dowel to gently beat the bush or tree in the direction of the sheet, then inspect the sheet for fallen ladybugs and transfer them to an insect jar or container.[10]
- It will be easiest to spot the ladybugs if you use a white sheet.
- Lure ladybugs with a blacklight. Place a blacklight against a flat surface like a piece of cardboard covered with a white T-shirt or sheet. Turn the blacklight on and wait for ladybugs to land on the flat surface, then carefully pick them up or knock them off into a jar or insect container.[11]
- This works because ladybugs are attracted to the UV light emitted by blacklights.
[Edit]References |
| How to Choose Colors That Flatter Skin Tone Posted: 16 May 2020 09:00 AM PDT Before you buy a new wardrobe, wedding clothes or other special occasion attire, it's best to know how to choose colors that flatter your skin tone. Choosing the wrong color can make your skin and hair appear dull, while the right colors for your skin tone can make you look vibrant. This article will help you determine your skin tone, then how to choose clothes, jewelry, makeup, and hair color that will make your complexion look bright and vibrant. [Edit]Determining Your Skin Tone - Understand what skin tone is. Although individuals' coloration span a very wide range of tones, there are only two basic types of skin tone: warm and cool.[1] Warm complexions have yellow undertones, whereas cool complexions have pink undertones. Though your skin may grow lighter or darker depending on how tan you are (whether from purposeful tanning or just from seasonal sun exposure), your skin tone will remain constant.
- Examine your veins.[2] The skin on your wrist, elbows, and temples is very thin and has blood vessels close to the surface. If your skin color is light enough, you'll be able to see the veins through the skin in these three locations.
- Give yourself the "white paper test."[3] The skin on your face often has reddish tones that might lead you to believe you're cool-toned, but the red might be coming from hormones, if you're a woman, or sun exposure. Because of this, you want to use the skin on your throat and chest for this tape, not on your face.
- Hold a piece of clean white paper up to your throat and chest.
- Look at what colors jump out of your skin when juxtaposed against the white piece of paper.
- Blue and pink colors mean you have cool-toned skin.
- Green and gold colors mean you have warm-toned skin.
- The coloration for neutrals might fluctuate depending on the time of year and sun exposure.
- Give yourself the "jewelry test."[4] Again, you don't want to compare colors against your face tones, so don't use earrings for the jewelry test. Instead, you want to use necklaces or bracelets to analyze your coloration. You need gold and silver jewelry for this test. Under good natural lighting, look at how your skin appears against each color of jewelry.
- Which metal makes your skin look brighter and healthier?
- If you prefer gold against your skin, you are warm-toned.
- If you prefer silver against your skin, you are cool-toned.
- Consider how your skin responds to sun exposure. People with cool-toned skin tend to get sunburn more easily, whereas people with warm-toned skin tend to tan, rather than burn.
- Don't overexpose yourself to the sun just to check whether your skin burns or tans!
- Instead, rely on past experience. If you have painful memories of sunburn, you're probably cool-toned. If you can't recall every getting sunburn, you're probably warm-toned.
- If you find that you neither burn nor tan, or that your burns quickly heal into a tan, you are probably neutral-toned.
- Determine your season.[5] Though in the previous section, you determined whether you were cool or warm-toned, there are two further subdivisions within these two categories. Summer and winter are both cool tones, whereas spring and fall are both warm tones.
- Summer: your skin has blue, red, or pink undertones during the white paper test; your hair and eye color contrasts gently against your skin color than winters.
- Winter: your skin has blue, red, or pink undertones during the white paper test; your skin contrast sharply against your hair and eye color (pale skin and black hair, for example)
- Spring: your skin has golden, cream, and peach undertones during the white paper test. Springs often have straw-colored or strawberry red hair, freckles, rosy cheeks, and blue or green eyes.
- Autumn: your skin has golden, warm or yellow undertones during the white paper test.
[Edit]Choosing Colors That Works for You Skin Tone - Know which colors work for all skin tones. Some colors look good on everyone across the board, so people of all different skin tones should try to work bright red, pale pink, dark purple, and teal into their wardrobes.
- Wear clothes that match your skin tone.[6] Not all of your clothes have to match your skin tone perfectly because then you'd be wearing the same handful of colors over and over again. But you should make an attempt to maintain a steady rotation of colors that work well with your complexion, using other colors either as a pop or as a way to shake up your routine so your clothes don't start looking monotonous.
- Summer: wear clothes in lilac and pale blue, and pastel and soft neutral shades with rose undertones. Softer colors will work better than vibrant ones.
- Winter: wear clothes with blue or pink undertones, or sharp colors like white, black, and navy blue.
- Spring: wear clothes with yellow and orange undertones like peach, ochre, and coral.
- Autumn: wear warm, deep colors like coffee, caramel, beige, tomato red, and green.
- Wear jewelry that matches your skin tone.[7] Remember the jewelry test you did to determine whether you were cool or warm-toned? Now that you know which metals make your skin look healthiest and brightest, incorporate more of those metals into your jewelry collection.
- Cool tones: summers should wear silver and white gold; winters should wear silver and platinum.
- Warm tones: Springs should wear gold; autumns can wear gold, bronze, or copper.
- Wear makeup that works well with your skin tone.[8][9] You should always wear foundation and concealer that matches your skin tone as perfectly as possible. For under-eye concealer, you want to buy a product one shade lighter than your actual skin tone, to brighten up the dark under-eye area. Remember that your skin tone may change from winter to summer, based on sun exposure, so adjust your makeup throughout the year as necessary.
- Very fair skin: if your skin can be described as "alabaster" or "porcelain," you'll look great in soft pink, tawny and beige tones, but want to avoid orangey reds. Nude and peach lipsticks look great for a daily shade, but a bright red will stand out for a dramatic look.[10] Avoid gray-based makeup like pale, frosty eye-shadows, as they tend to wash out your natural coloring.
- Medium-fair skin: wear makeup with yellow and pearlescent undertones, and gold flecks
- Medium-dark skin: your skin can work well with a wide range of colors, bright and punchy to pastel and understated. Experiment and see what fits your personal preference.
- Dark skin: wear rich, metallic hues like copper and bronze to highlight your natural tone. Bright berry tones on cheeks and lips can also pop really nicely. Avoid pale colors that look chalky, though.
- Adjust your hair color to bring out your complexion.[11] This is a drastic, longer-lasting change that just changing your clothes, jewelry, or makeup, so think long and hard about it before you dye your hair. That said, changing your hair color can go along way toward making your complexion look bright and fresh.
- Warm-toned skin with yellow/gold undertones: choose deep brown shades like chestnut and mahogany; coppery reds work well as highlights.
- Cool-toned skin with blue/red undertones: your skin will work well with contrast, so look for intense colors in brown, red, or blonde.
- Ruddy, reddish complexion: beige, honey, and golden hues will even out a ruddy complexion.
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