I know what you’re thinking, “Healthy mac and cheese, there’s no such thing.” But, yes there is, otherwise, you won’t be here. Healthy mac and cheese, in contrast to being “healthy” is about cutting some calories and fat. But we’re going to add some protein and find a way to lighten the load by making this healthy mac and cheese a staple in your weekly dinner options.

The first step in making that mac and cheese a bit healthier is to replace it with gram pasta, whole wheat, brown rice or quinoa, instead of using plain carbohydrates or traditional white pasta. Switching from a simple carbohydrate or refined carbohydrate to a complex carbohydrate will slow down your digestion, add more fiber to your diet and slow down your blood sugar, keep you full for longer, and maintain stable energy levels. Chickpea pasta will have much more protein than any other alternative and it tastes just like the real thing.

Additionally, reducing the amount of butter, or replacing butter with butter substitutes, the amount of cheese and milk will also save you some calories and fat content. Pea milk, also a protein pack and a protein packed mac and a great alternative to cheese recipes.

• 12 ounces of pasta: (gram, whole wheat, quinoa, cauliflower, or brown rice)
• 1 বিকল্প tablespoon butter or butter substitute
• 2 cups milk or pea milk: (For those who are allergic to milk, they can replace it with oat milk, or macadamia, or pea milk)
• 1 cup vegetable broth
• 2 cups cheddar (small blocks will melt well)
• 2 tablespoons grated parmesan

• Fill a large pot with water, add salt and bring to a boil
• Add the pasta and cook for about 8-10 minutes until tender. If you prefer your pasta, cook for 5-8 minutes.
• Strain and rinse with cold water
• Add again to the pot with butter and cheese
• Let sit in the pot for 5 minutes
• Stir in cheese and butter until creamy
• Enjoy

If you try to stay healthy but absolutely love mac and cheese, this is a great recipe that gives you the best of both worlds. Try this healthy mac and cheese recipe to get the protein packed bowl with your favorite delicious mac and cheese.

Need help optimizing your diet and nutrition plan to finally get the results you are waiting for?

The Soul Kitchen This is an exclusive membership opportunity for those looking to pursue a performance-driven lifestyle. Combining our members’ wellness advice, nutritional lifestyle improvements, and 1: 1 customized nutrition plan, our program aims to optimize human potential. In each of our programs, you’ll find guidelines for restoring your health, fueling your lifestyle, and pursuing performance aspirations, while learning how to make nutritional decisions from a place of confidence and insight. All of our coaches are committed to providing our members with the highest level of results-driven wellness.

Solverine is a patient athlete and active lifestyle brand. Designed for elite athletes, and with a strong will, our products are designed to stimulate your athletic performance. We Perform When you perform.

We believe that not everyone can just optimize their athletics Performance But their human potential. We believe that we can optimize performance through Clinically proven ingredients, including clarity, clinically effective dosage, and evidence-based results. We provide the nutrients you need to strengthen your active lifestyle.

Just in the corner of Mother’s Day, feel extra special by giving a gift to someone special who has a long, thoughtful shelf life. Of course, the flowers are gorgeous, and a massage for fit moms is always welcome, but the ongoing gift of health or wellness can also be the perfect reset. Here’s a cheat sheet to keep your mom, wife, sister or friend smiling.

Gratitude Journal. Simple, effective, and forward thinking, this is the ultimate gift for calming the nervous system of a busy mother. As the name implies: a five-minute daily mental increase, for which he is grateful, with a prompt to reflect, as well as set daily objectives.

Tea subscription. On the go know a mom who likes tea more than coffee? By sip you covered. A three-month gift subscription starts at $ 48, and you can send your gift in three ways যা whatever it may be: digital, printed, or regular mail.

Beach-inspired diffuser. A new scent for a bathroom or living room is always a welcome pick-me-up, and we are obsessed with Nest X Gray Malin Colab. Give the gift of Gray Malin Ocean Mist and Sea Salt Diffuser and he will dream of the beach in no time.

Garden Starter Kit. Know someone special with a green thumb? Williams Sonoma’s Click & Grow Smart Gardens is a fun little starter kit that helps grow fresh greens all year round (easily!). The vegetables can then be used as a healthy flavor shot for salads and smoothies.

Floating membership. We can’t ignore this one! Obviously, we are fans of fitness (plus nutrition, mental health and a positive mood). One of our best values? Studio membership, which is $ 39.99 per month. Boutique Studio Experience boutique-style HIIT classes without pricing! As part of VASA’s premium fitness experience, enter STUDIO RED for an unforgettable HIIT workout and access all VASA positions, group fitness classes and countless fitness facilities.

Vegetables are good for you. There aren’t many nutritionists who would argue otherwise. So why so much confusion about whether pickles are actually good for you? Pickles, or I prefer cucumbers of their choice, are loaded with health benefits that can help your gut, digestion, weight loss and even your athletic performance. We are going to discuss more about the benefits of salty and salty foods and how they can improve your health.

Pickles are fermented cucumbers. Pickles are fat-free, and low in calories making it a healthy and tasty meal. However, since the pickles are fermented, they are high in sodium, containing about 450 mg or about 20% of the daily recommended serving of 100 g.

Pickled re-fermented cucumbers, therefore, contain lots of vitamins and minerals, as well as powerful antioxidants, which can help against free radical damage and chronic disease. Pickles are rich in vitamins A, C and K along with calcium, iron and potassium.

According to the Food Central database, 1 cup of pulses contains pickles

• Calories 20
• Protein 1 gram
• Carbohydrates 3.5 g
• Fiber 1.5 grams
• Sugar 1.6 g
• Thick 0 grams

For some people, the main benefit of pickles is the amount of sodium they contain. Not everyone will need or want extra sodium, but pickles are a great option if you need electrolytes. Electrolytes are salts and everyone needs salt for healthy physical activity. Pickles are high in sodium, which strengthens their electrolytes, which can be extremely beneficial for athletes and restore electrolyte balance after a workout or during endurance workouts.

Hydration is key to reducing muscle cramps, and since pickles and pickle juices are rich in electrolytes, research suggests that pickles may help reduce muscle cramps. Athletes can benefit from eating pickles and their recovery method or by adding pickle juice, ensuring good hydration and less cramping, which is important for performance.

Pickles are low in calories and fat free, making them an ideal snack if your goal is to lose weight or optimize your body. Calorie deficiency is a major cause of weight loss, therefore, adding low calorie healthy snacks will help you stay full, as well as reduce calorie intake and help you reach your weight loss goals. Vinegar, used in the pickling process, has also been shown to increase the thermal effect, which can increase calorie burning and increase fullness.

Fermented pickles, such as dill pickles, are rich in healthy probiotics, which have been shown to have a positive effect on the production of healthy intestinal flora and the supply of good bacteria. Probiotics support a healthy digestive system, boost your immune system, and provide fuel to protect your body from pathogen attacks and improve overall health and well-being. Your stomach contains millions of intestinal bacteria that help the body digest and absorb food. Probiotics help in this process and help improve digestion, protect the body’s microbiome and help grow healthy bacteria in the gut.

Overall, pickles are a great snack when looking for healthy and low-calorie food alternatives, especially if your goal is to lose weight or maintain that slim figure. Crunchy, sour, sweet and delicious, the pickle is rich in vitamins, minerals, antioxidants, and supports athletic performance through good hydration and provides substantial health benefits by reducing the incidence of muscle cramps.

Need help optimizing your nutrition and training plan to finally get the results you are waiting for?

For those looking to pursue a performance-driven lifestyle, Soul Kitchen is an exclusive membership opportunity. Combining our members’ wellness advice, nutritional lifestyle improvements, and 1: 1 customized nutrition plan, our program aims to optimize human potential. In each of our programs, you’ll find guidelines for restoring your health, fueling your lifestyle, and pursuing performance aspirations, while learning how to make nutritional decisions from a place of confidence and insight. All of our coaches are committed to providing our members with the highest level of results-driven wellness.

Solverine is a patient athlete and active lifestyle brand. Designed for elite athletes, and with a strong will, our products are designed to stimulate your athletic performance. We Perform When you perform.

We believe that everyone can optimize not only their athletic performance, but also their human potential. We believe that we can optimize performance through Clinically proven ingredients, including clarity, clinically effective dosage, and evidence-based results. We provide the nutrients you need to strengthen your active lifestyle.

High Intensity Interval Training (HIIT) workout is one of the most popular ways to improve overall fitness. These relatively fast, very intense workouts challenge the cardiovascular and respiratory systems with most major muscle groups.

HIIT has a rest period after working fast (usually measuring heart rate or perceived work rate) so that the heart rate returns to rest. Work intervals can be of any length, but rest intervals are usually one to five times the length of work intervals so there is ample time for the body to rest. For example, 30 seconds of work can be followed anywhere from 30 seconds to two and a half minutes of rest. The longer the rest interval, the more force or energy can be applied to the work interval. Short rest breaks help improve overall cardiovascular fitness.

HIIT workouts can include cardio breaks, energy intervals, or a combination of the two. When combined with low-intensity, endurance-based work, a person can improve their ability to work at high intensity for long periods of time and then recover more quickly.

Burn more calories in less time

Compared to low intensity, static cardio such as walking, jogging, elliptical, or stair steppers, HIIT requires more energy because the work is done more intensely and activates more muscles, thus raising the heart rate to a higher level and burning more calories. For example, a 20-minute HIIT workout can burn the same number of calories as a 45-minute workout. High intensity workouts use carbohydrates as the main source of energy. When you burn more calories in a shorter period of time, the amount of fat burned in a shorter workout is equivalent to a longer, shorter intensity workout.

Improve heart health

Exercising the heart improves things like cardiac output (the amount of blood pumped per beat) during exercise and blood pressure control outside of workouts. The more efficient the heart is in circulating blood through the arteries and veins that connect your muscles, the better your overall fitness usually is. From regular gym visits to anyone on a cardiac rehabilitation program, anyone can see the benefits of HIIT; The only thing that will change is the relative intensity of the work performed for the same benefit.

Improve oxygen and blood flow

As your heart health improves, blood will flow to your working muscles. Blood carries oxygen to the muscles and removes carbon dioxide so they can continue to work harder. When the workout is over and the heart is not beating as fast, the blood vessels dilate (wide open), allowing blood to flow to all parts of the body, stimulating the recovery process. Over time, blood vessels learn to relax when they are not working, which lowers blood pressure at rest and helps manage blood pressure during workouts.

Time efficient

When you have less time but still want to do a workout, HIIT is the way to go. Using the compound, just 20 to 30 minutes of high intensity interval (multiple joints of the body) or full body movement can create a balanced workout that makes you feel good and pumps your heart. You will have better mental clarity and improved alertness after a quick, intense workout than taking a power nap or drinking another cup of coffee.

To get the most out of your next HIIT workout, keep this in mind:

• The “work” part of the workout should be at least 8/10 on the intensity scale.
• During the “rest” part of the workout, your heart rate should return as close to your resting heart rate as possible.
• Avoid doing more than three HIIT workouts per week.
• Mix your breaks and work-to-rest ratios so you can use different energy systems.

Sample HIIT workout

Energy-Based HIIT Workout: Complete six repetitions of each exercise, then rest for 30 seconds. Repeat the circuit three to five times.

• Kettlebell Goblet Squat
• Dumbbell push press
• Kettlebell RDL
• Dumbbell bent over row

Cardio-Based HIIT Workout: Repeat breaks three to five times.

• Long: 5 minutes hard speed, 5 minutes easy / recovery speed
• Medium option: 1 minute hard, 2 minutes easy speed
• Short option: 30 seconds hard, 1 minute recovery

Coordinating Strength + Cardio: Complete all the exercises, then rest for three minutes. Repeat three to five times.

• 10 squats
• 10 pushups
• 10 lungs
• Sprint 25 yards

If you don’t want to create your own HIIT workout or prefer to work with a group, Studio Red is a great option! With two cardio and two energy-based stations, along with fellow VASA members and a certified trainer, you will fly breaks during a balanced, full-body-HIIT workout. Come and check out a free workout today!

In addition to your favorite blended margarita flavor, Passion Fruit is loaded with health benefits. Its strong nutritional profile and rich in antioxidants, strong plant compounds, as well as vitamins and nutrients. We are going to talk about how this exotic fruit can add substantial benefits to your overall health and nutrition.

Passion fruit is widely grown in tropical climates, such as South America, Australia and Asia. Despite its relatively small size, Passion Fruit packs a strong little punch, rich in vitamin C, antioxidants and powerful plant compounds. It protects the juicy pulp of the hard outer skin and the seed filling center. Passion fruits come in a variety of shapes, sizes and shapes, but purple and turmeric are the most common varieties.

So what are the powerful plant compounds and vitamin passion fruit? To begin with, Passion Fruit is rich in Vitamin C, Vitamin A and Fiber, at 9% of the recommended daily value of Vitamin C and A. Although it doesn’t seem like much for a small fruit, it’s a fruit of fair size. Plum and only 17 calories, they’re stacked.

Passion fruit contains powerful plant compounds such as glycosides, polyphenols and carotenoids, which are classified as antioxidants. Think of antioxidants as a kind of invisible armor, protecting your body from free radical forces, which can cause oxidative stress and destroy cells and hurt you.

• Calories: 17
• Carbohydrates 4.21 g
• Thick 0.12 g
• Protein 0.4g
• Magnesium 5.22 mg
• Calcium 2.16 mg
• Fiber: 2 g.
• Vitamins C: 9% of daily value (DV)
• Vitamins A: 8% of DV.
• Iron: 2% of DV.
• Potassium: 2% of DV.

Since passion fruit is rich in antioxidants, several studies have shown that passion fruit has potential therapeutic benefits, especially polyphenol picatanol. In addition to the benefits below, some evidence suggests that passion fruit may have a soothing effect, reduce anxiety, as well as boost your immune system.

Piceatannol has been shown to have a variety of effects on skin health, including stimulating collagen production, inhibiting melanin synthesis, and eliminating the reactive oxygen species aka free radicals.

In a double-blind randomized controlled trial, a group of 35 to 54-year-old Japanese women were selected to take part in an experiment to clinically evaluate the effects of pisatanol-rich passion fruit seed extract on the skin. Women with dry skin should take Passion Fruit Seed Extract (5 mg Picatanol) or a placebo (Dextrin) for 8 weeks. Facial skin hydration and other parameters were assessed at 0, 4 and 8 weeks. The results showed that after taking Passion Fruit Seed Extract, after 4 and 8 weeks, the moisture content of human skin increased significantly as compared to the previous trial. [R].

Passion helps reduce pain through its strong anti-inflammatory properties when taken as an oral supplement.

Knee osteoarthritis is a common degenerative disc disorder and a major cause of pain. In a randomized double-blind placebo-controlled trial, 33 osteoarthritis patients were assessed for pain, stiffness, and physical activity, with a supplement made from Passion fruit peel extract. Patients receive placebo or PFP pills (150 mg, daily) in a double-blinded fashion for 2 months. OA clinical symptoms were assessed monthly with Western Ontario and the McMaster University (WOMAC) Osteoarthritis Index.

The study showed a significant improvement in the overall WOMAC score and WOMAC sub-scale score of physical activity after 30 days and pain after 60 days. In 60 days, pain, stamina, physical activity, and composite WOMAC scores decreased by 18.6%, 18%, 19.6%, and 19.2%, respectively, after patients were supplemented with Passion fruit peel extract. [R]

Metabolic health means your body is able to respond to food in a beneficial way, which can reduce your risk of conditions like obesity, type-2 diabetes, heart disease and stroke.

A study published in the Journal of Nutrients evaluated the effects of Piceatannol on metabolic health. Of the 39 subjects, 19 were obese and 20 were overweight, randomly taking Picatanol (20 mg / day) or placebo capsules for eight weeks The results showed that Piceatannol had a significant effect on insulin sensitivity in overweight men as well as in blood pressure and heart rate, but showed no effect on any other group. Therefore, pisatanol may have potential health benefits in insulin sensitivity in overweight men. [R].

The next time you see Passion Fruit at your local grocery store, load your cart, make a smoothie or take a spoon and cut that juicy oval in half. Passion fruit contains powerful plant compounds, beneficial antioxidants that can reduce inflammation and help improve overall health and well-being.

Need help optimizing your nutrition and training plan to finally get the results you are waiting for?

For those looking to pursue a performance-driven lifestyle, Soul Kitchen is an exclusive membership opportunity. Combining our members’ wellness advice, nutritional lifestyle improvements, and 1: 1 customized nutrition plan, our program aims to optimize human potential. In each of our programs, you’ll find guidelines for restoring your health, fueling your lifestyle, and pursuing performance aspirations, while learning how to make nutritional decisions from a place of confidence and insight. All of our coaches are committed to providing our members with the highest level of results-driven wellness.

Solverine is a patient athlete and active lifestyle brand. Designed for elite athletes, and with a strong will, our products are designed to stimulate your athletic performance. We Perform When you perform.

We believe that everyone can optimize not only their athletic performance, but also their human potential. We believe that we can optimize performance through Clinically proven ingredients, including clarity, clinically effective dosage, and evidence-based results. We provide the nutrients you need to strengthen your active lifestyle.

There is a lot of debate about the best way to get results from your training. The “power is king” or “cardio hard, yo” tend to go to the gym on both sides while trying to reach their goal. Strength workouts focus on increasing muscle mass using free weights and / or machines, whereas HIIT (high-intensity interval training) focuses on training the cardiovascular system using work explosions after rest periods.

When it comes to losing weight, HIIT is great for burning calories during and shortly after a workout, but energy workouts have a long-term burning effect because the body has to expend more energy in the days following a strenuous workout. Although each type of workout has its advantages and disadvantages, combining the two will have the best overall effect on weight loss and your overall health and performance.

Power

Time

Planning ahead of your workout helps keep your strength training time efficient. Many gym commuters spend time wandering around the gym floor trying to decide what to do next. Creating a plan that hits all of your movements (squats, hip hinges, lunges, push, pull) will give you the right to avoid and work out in the gym several times a week.

Strength resistance training can range from 25 minutes to 75 minutes, depending on how many exercises are chosen and the time remaining in the working set. For pure energy (1-6 repetitions per set), two to four minutes of rest time is required for best results. If you are concentrating on muscle endurance or hypertrophy, repeat 12+ for at least six sets and rest 30-90 seconds between sets. Also consider how you are splitting your strength training: upper / lower body splitting, body splitting, whole body training, etc. Spread out the workouts within a week. The more workouts you do throughout the week, the fewer they can be!

Equipment

You can use a variety of tools for strength training. Body weight training is great for beginners or for those who are working to perfect the form, but it can quickly become too easy. Resistance training typically uses dumbbells, barbells, wire stacks, pin-selected weight machines, and other functional training equipment. Before you plan your workout, walk to the gym floor to understand the equipment your gym has to offer. You may need to be more flexible during your workouts if other members of the gym use your preferred equipment for your next set.

Focus and results

When training for strength, the focus is only on that strength. For the lower extremities the increasing intensity with time leads to the overall improvement of challenging muscle growth and coordination. While there is nothing that will prevent all injuries, resistance training does a great job of preparing the body for unexpected stress, usually the culprit of acute injuries.

HIIT

Time

Most HIIT workouts range from 20 to 30 minutes but can be extended to 45 minutes for more advanced practitioners. Your work time interval (heart rate between your maximum 80% or more) and rest (heart rate between your maximum 60% and 70%) may also vary. Long rests are required at long intervals. Smaller work spaces allow for more total rounds of the same amount of work. A good rule of thumb for a work-to-rest ratio is 1: 3-5, which means for every one minute of work, spend three to five minutes recovering before starting the next break, this will help you maximize your work output. Since the goal of a great HIIT is to keep your body active during intense work and active recovery periods, planning your workout in advance not only helps protect you from horrible gym walks, but it is essential for a successful HIIT session – make sure Schedule all the tools (if any) you need to complete your workout before you start.

Equipment

HIIT tools may vary: determining what factors are available and what your fitness level is going to be. HIIT can include dumbbells, kettlebells, ropes, treadmills, bikes and many more small and large tools available on the gym floor, making it a good choice if you enjoy variety. And as opposed to strength training, the difficulty of posing at home or in the hotel when it comes to equipment access is great for HIIT travel – bodybuilding exercises without any equipment can be quite challenging.

Focus and results

HIIT improves the cardiovascular system and the ability to quickly recover from a heart attack. Side effects of HIIT workouts include high calorie burning and muscle endurance (mostly due to the high-representation nature of HIIT workouts). However, HIIT workout seven days a week is not recommended; Aim for three to four days per week and mix the days for recovery and strength training. Mixing up your workouts and doing a variety of exercises will help prevent your plateaus and injuries.

Keep the balance

Although there are usually minimal errors in moving your body, sticking to one type of training can often lead to plateaus or stalls advancing. For the average adult, having a baseline of strength, cardiovascular capacity, strength and mobility should be the ultimate goal. Even if your goals become more precise and specialized, good round fitness is still important.

Strength training two to four times per week has been shown to improve metabolism, body composition, muscle size / definition, and overall function. You can do full body lifting sessions, upper and lower body days, or even split the body into specific parts.

Cardiovascular capacity is affected by different types of training, two important ways of training this system are HIIT and zone 2-steady state-cardio. Zone 2 cardio should be done at a rate that gets your heart rate between 60-70% of your estimated maximum heart rate. Maintaining this heart rate zone will help improve your body’s ability to recover from the hard work done during HIIT or strength training workouts. Although HIIT training is efficient, it also puts a lot of pressure on the central nervous system. Working out at high intensity is great for burning calories, but it should be done at a lower intensity a day to allow the body to recover so you can continue pushing harder into the next workout. Low-intensity work, including NEAT (non-exercise activity), helps restore your central nervous system and muscles.

Training schedule

Creating a schedule that combines strength training and HIIT will help you achieve integrated fitness.

• Monday: Full physical strength
• Tuesday: Treadmill HIIT
• Wednesday: Full physical strength
• Thursday: Mobility and Zone 2 Cardio
• Friday: Full physical strength
• Saturday: Body weight HIIT
• Sunday: Sabbath or light activity (outside the gym, weather permitting)

The best way to achieve your goals is to incorporate HIIT and strength training. Focus on maximizing both efforts so that you can become stronger and recover faster from the workout. VASA offers options for both strength and HIIT-style workouts Check out our Strong Performance Lifting and Free Weight Areas, as well as our strength-based group fitness classes such as Pumps. Studio Red is a nice (and fun!) HIIT class, but you can also create your own workout using one of the different pieces of our cardio equipment. If you have specific goals that you want to reach, working with a personal trainer will help you stay focused so that you can reach your goals quickly and without injury.

Creating a strong and robust chest, the key to good performance metrics and results. If you can push more weight, you will inevitably be able to improve the assimilation of functional movements, hit more reps and create a better defined body. However, when the chest is rotating, the lower chest is often a neglected part of the pectoralis major. We are going to cover the best lower chest workouts so that you can build that particular part of your chest to build more muscle and strength.

Your chest has many different muscles and parts, such as pectoralis major, pectoralis minor, and seratus anterior. Part of a larger group of “push / push” muscles found on the surface of the chest. As the name implies, pectoralis major, makes up most of the mass of your chest. Like a fan in shape, its proximal edge is attached to your clavicle and remotely to your ribs and sternum. The pectoralis minor is a small, slender triangular muscle found at the bottom of the pectoralis major, connected by 3.^rd4^MAnd 5^M The ribs end, the seratus anterior, attached to your side near the pectoral of the ribs, whose main function is to move your scapula forward and upward.

The bench press is a compound movement involving the pectoralis major, deltoids, triceps, and upper arm. Barbell benches can develop and create more strength and size and can also improve the balance of movement between athletes. Decline bench press, simply takes the ordinary bench press and angles 15 degrees downwards, to disconnect and activate the lower chest.

• Set the angle of an adjustable bench to 15 degrees or sit on a reduced bench press. With your hands just outside your shoulders at the bar, lie on a bench with your head lower than your buttocks. Close your legs to prevent them from slipping off the bench.
• Lift the barbell, push and hold it over your shoulder. Rotate your wrists so that the palms of your hands are away from you. Pull your shoulders down and back to stabilize and protect your shoulder joints.
• Bend your arms and bend the bar, just below the line of your breasts towards the outside of your chest. Keep your wrists straight and your elbows straight under your hands. Lower the bar as far as your chest or your flexibility and allow the shoulder joints.
• Slightly pause to lock out your elbow and press the back up bar.
• Repeat for the prescribed number of delegates.

Like the Decline Barbell Bench, the Decline Dumbbell Bench Press is a core functional and composite force movement, which can greatly increase your chest strength and create strong core stability, since the dumbbells are independent of others, employing your core and activating. Muscle.

• Set the angle of an adjustable bench to 15 degrees. With a dumbbell in each hand, lie on a bench with your head lower than your hips
• Tighten your legs between the pads with each dumbbell on your knees. Lie on the bench and bring the dumbbells back to your chest and push up as you lie down.
• Squeeze your shoulder blades together and take them to the bench and bend your back slightly.
• Make sure the palms of your hands are fully rotated under the dumbbells, holding them tight.
• As you descend, bend your elbows 90 degrees parallel, then push the dumbbells back together, then keep a slight bend in your elbows, not locking out.
• Lose weight and repeat for the prescribed number of reps.

The Decline Dumbbell Chest Fly is a fun and effective accessory movement, mainly used to build more muscle and strength. The Decline Fly Barbell helps to create larger lifts like bench presses. The Decline Dumbbell Fly also activates minor muscle groups such as your shoulders and triceps. The fall puts more emphasis on the lower chest and provides variety for your chest day split.

• Set the angle of an adjustable bench to 15 degrees. Hold your dumbbells with a neutral grip, keeping the palms facing inwards. Place the dumbbells on top of your buttocks and lie on your back
• Lie down on a decline bench, with weights close to your chest, and your feet firmly on the pads.
• Push the dumbbells away from your body and press on you.
• Squeeze the shoulder blades together, unlock your elbows, and slowly lower the dumbbells while keeping the angel in your elbows.
• Once the dumbbells are aligned with your chest on each side, reverse the movement, holding your packs together, until you reach the top with the dumbbells in the starting position.
• Lose weight and repeat for the prescribed number of reps.

Dumbbell pullover is an ancillary strength training movement that targets your pectoralis major and latissimus dorsi. This movement is considered a great finishing exercise to strengthen your chest and build more lean muscle mass, especially considering its wide range of motion.

The key to dumbbell pullovers is the range of load and speed. Due to the speed and range of position, you will not be able to perform the dumbbell pullover with an extremely heavy load. Hold a manageable weight that you can make without compromising on form. The pullover can also be done with barbell or EZ bar.

• Hold a dumbbell with both hands and place yourself on a flat bench with your shoulder blades resting on the bench, feet firmly planted in the ground.
• Sit on the bench at a 90 degree angle, your back shoulder straight and your knees bent at 90 degrees.
• Make a diamond by holding the dumbbell with both hands, straighten your arms so that the dumbbell is directly above you. This position begins.
• Just bend your shoulders and keep your arms straight, slowly lower the weight behind your head until the dumbbell reaches the height of the bench. Here you should feel a stretch in lats.
• Slowly return the dumbbell to its starting position.
• Repeat for desired number of reps.

A hex press is a functional force movement that is usually held close to a pair of dumbbells. This is a great movement, creating a lower chest cavity as well as helping to detach the inner chest.

• A bench position at a 15 degree bend. Hold a pair of dumbbells or kettlebells and hold them together and press straight overhead.
• Slowly lower the weight on your chest with both hands, fasten your core, push your weight with your heels and push the weight up again.
• Repeat for the prescribed number of delegates

Need help optimizing your diet, nutrition and training plan to finally get the results you are waiting for?

Solverine is a patient athlete and active lifestyle brand. Designed for elite athletes, and with a strong will, our products are designed to stimulate your athletic performance. We Perform When you perform.

We believe that not everyone can just optimize their athletics Performance But their human potential. We believe that we can optimize performance through Clinically proven ingredients, including clarity, clinically effective dosage, and evidence-based results. We provide the nutrients you need to strengthen your active lifestyle.

[Wenting Zhang] Apparently a fan of old school STN LCD displays, and thought that various older portable devices manage to run monochromatic LCD panels with multiple gray layers. If the display controller supports multiple bits per pixel, it can use a variety of techniques, such as PWM, to create a pseudo-grayscale image. But, what if you have a monochrome-only display controller? With a sufficiently high pixel clock, can you use software to flip those pixels towards the application of things to give a grayscale image for a reasonable look?

[Wenting] Goes through multiple strategies, showing the image quality of the results in a clear, systematic manner. The first idea is to use a traditional dithering technique. For each pixel, if the gray value is below some threshold, it is set to black. The resulting error value is then propagated to neighboring pixels. The process of propagating this error marks the error throughout the display, so spatially speaking, the values ​​of the pixels are almost identical to the original gray values. However, the pixels are still on or off. This is not enough. The next idea is to PWM the individual pixels on multiple frames, approximately for different gray layers. However, it gives an effective refresh rate of 8 Hz at 120 fps with a 15 frame PWM period and it flickers. Badly. One way to alleviate this is to switch to PDM (Pulse Density Modulation) which selects different length sequences to give the same charge cycle but at higher frequencies, at least for some gray values. Slightly better, but more can be done.

The thing is, our brains do weird things with the visual signals we perceive. Areas with the same gray value will vibrate at the same time and the eye will be attracted to it and feel the twinkle. So, the next strategy was to try to decouple pixels around such regions using the LFSR sequence, which is a noticeable improvement. The original goal was to try to play the video via LCD, so after investigating the spatial deviation, [Wenting] He wondered if he could be confused in time, that is, if the time sequence error could be smoothed out to make the video look better. Using a simple noise-shaper, the video looks remarkably smooth and virtually Flickr-free. Great results! All in all, this is a long video to watch, but so tied to useful techniques that we think it’s definitely worth your time.

We are not unfamiliar with running retro displays with modern hardware, for example CRT, and when we think of retro displays, how about this retro (and quite annoying) touch-enabled CRT in the early 80’s?

Thanks [Philippe] For the tip!