BodyAnatomy

In this video, I’m going to tell you the 10 best foods that are guaranteed to help you lose fat and step up your fitness goals. This way, you can enjoy a healthier, happier life. Many of us want to get rid of our belly fat, or just any unwanted fat in general. Exercise is one effective way to do that. But before you sweat it out, you should first consider the foods you put into your mouth. In a nutshell: 1. Greek yogurt Besides being a delicious food, Greek yogurt has been scientifically proven to aid in the fat-burning process, granted that it’s the full-fat variety. Full-fat Greek yogurt has conjugated linoleic acid or CLA that promotes fat burning. Nutrients found in yogurt like vitamin D, and amino acids, also speed up fat burning according to research. 2. Eggs Eggs are brimming with high-quality protein, a nutrient that boosts metabolic rate by about 20–35% for several hours after eating. Protein is also important for building and maintaining muscle mass, and the more muscle you have, the more metabolically active you’ll be. A single egg has 7 grams of protein along with other essential nutrients like fat and vitamins. 3. Nuts Nuts are more than just delicious on-the-go nibbles. They are an amazing source of magnesium and healthy fats, specifically almonds. And speaking of almonds, they make a perfect snack if you’re looking to lose weight and burn fat. 4. Apple cider vinegar I’m sure you’ve all heard of the various perks of consuming apple cider vinegar (ACV). This ancient folk remedy is commonly known to help reduce appetite and lower blood sugar and insulin levels in diabetic people. But more importantly, acetic acid, the main component of vinegar, has been shown to improve fat burning and reduce belly fat storage in numerous animal studies. While there’s not much human research about this, the results from one study are already promising. 5. Cinnamon Cinnamon contains an essential oil called cinnamaldehyde, which can help burn fat. Similar to capsaicin in chili, this oil stimulates thermogenesis. And as I’ve said before, this process is a great environment for the body to burn calories. This spice also has other fat-burning benefits. For starters, cinnamon helps balance blood sugar levels, therefore helping stop fat storage in the body. Keep watching to know the last 5! ----------------------------------------------------------------------------------------

For today’s video, I’m going to show you how planking made a significant impact on my fitness journey. Thanks to planking, I experienced (and still do) several benefits such as improved strength, stability, and a slimmer stomach. It’s a total-body exercise that engages more than the core but also the arms, chest, back, legs, and butt. In a nutshell: 1. Greater deep ab muscle strength When the topic “ab exercises” comes up, most people automatically think of exercises that strengthen the six-pack muscles, otherwise known as rectus abdominis. It’s vital to learn that six-pack muscles are just one part of the abdominal muscles. Other major parts include the internal and external obliques and the deep transverse abdominis (TVA). The primary reason the plank exercise is superior to some other ab exercises is that it requires the contraction of all 4 major abdominal muscle groups. 2. Improved core strength The core is like a groundwork muscle of the body and planking is a great way to strengthen it. Contrary to what some people believe, the core consists of more than just the abdominals. It also encompasses your obliques, spinal stabilizers, shoulder musculature, back musculature, and hip musculature. In short, a stabilized core leads to improved function of the legs and arms. 3. Enhanced isometric strength The plank is a basic example of an isometric exercise, meaning it involves the contraction of muscles without movement. When planking, all the muscle groups involved contract and hold at a certain angle or position. Isometric movements like planks develop your strength. On the other hand, planks are less effective at muscle growth because the muscles aren’t moving and aren’t getting muscle damage associated with the exercise. 4. Increased overall athletic performance The muscular system works in sync. For instance, isolation exercises like biceps curls, require recruiting and stabilizing the core muscles to isolate the targeted muscle group. The core is responsible for coordinating both the upper body and lower body. Everyday activities like walking require coordinated arm and leg movements, two major muscle groups that are connected to the core. Walking might look simple, but if you consider all the muscles and joints necessary to perform this movement, you’d be surprised by how intricate and complex the process actually is. Keep watching to know some more powerful benefits of planks! ----------------------------------------------------------------------------------------

In this video, I’m going to tell you what happens to your body when you do dead hangs daily for 90 days. Sometimes simplicity is the way to go. A dead hang is a classic example of this. It’s a simple body weight exercise that when done right yields explosive results. ---------------------------------------------------------------------------------------- In a nutshell: Effects of doing daily dead hangs 1. Strengthens the upper body A dead hang works most of the muscles in the back, arms, and upper body in general. As you keep doing dead hangs, especially for an extended period like 90 days daily, you can expect to get stronger in these muscles. This is made possible due to the opposing forces of your palms’ grip on the bar and the gravitational pull of the rest of your body. As a result, you’ll see a boost in your lifting capacity for several exercises. It can also improve your athletic performance in activities like boxing, swimming, jump roping, and rowing. Not to mention, doing dead hangs every day releases any sort of stiffness in your muscles, specifically in the upper body. This explains why hanging on monkey bars as a kid feels incredible. Everyday tasks like opening bottles and jars and even as simple as holding a pen requires grip strength. But it’s even more important in numerous exercises. Here’s how: 2. Develops grip strength Dead hangs benefit the development of your grip. In fact, it’s the most effective exercise by far to increase one’s grip strength. A good grip strength is essential when doing exercises like rows, deadlifts, and pull-ups. So many people spend plenty of hours strengthening their upper body muscles. However, only a few pay attention to deliberately training their wrist and hand muscles for grip strength. So, it’s high time to stop overlooking this aspect of fitness. Plus, as I’ve said, having good grip strength goes beyond being able to lift in the gym. You need it to carry out everyday activities like carrying suitcases. A stronger latissimus dorsi is another good thing that comes from doing dead hangs daily, but I’ll explain that further in a short while. 3. Promotes bigger and stronger forearms Forget about forearm curls. Do dead hangs every day for months and you’ll see your forearms grow bigger. The majority of the upper body exercises are centered on building the biceps and triceps and not so much on the forearms. But there’s dead hang, amazing exercises for increasing the size and strength of the forearms, all the while reeling in other benefits. Unlike forearm curls, dead hangs place your forearms under constant tension. This is simply because your entire body weight is borne by your forearms, wrist, and palms. All those body parts ultimately gain tremendous strength with regular practice. In the end, daily activities that involve pushing, pulling, and lifting are also made easier. Keep watching to find out more! ----------------------------------------------------------------------------------------

I’m going to share with you the foods I ate that hugely contributed to the muscle gains I have today. To effectively build muscle, you cannot be haphazard about your nutrition. In fact, it should be your top priority alongside your exercise. The choices you make in the kitchen are just as important as the choices you make in the gym. ---------------------------------------------------------------------------------------- In a nutshell: What you consume determines the quality of nutrients your body gets and whether or not they’re enough to promote muscle growth and recovery. So, which foods are best for muscle building--soybeans and tofu? What about shrimp and spinach--do they give off ‘muscle growth’ vibes to you? Continue watching until the end and I’ll tell you my top pick for promoting muscle growth. Some foods that promote muscle growth are as follows: Lean proteins: Foods like chicken breast, turkey, lean beef, fish, eggs, and low-fat dairy products are rich in high-quality protein, which is essential for muscle growth and repair. Quinoa: Quinoa is a great source of protein, and it is also rich in fiber, vitamins, and minerals. It can be a good alternative to rice or pasta, and it can help promote muscle growth. Greek yogurt: Greek yogurt is high in protein and low in fat, making it an excellent snack for muscle building. It is also a great source of calcium and other essential nutrients. Nuts and seeds: Nuts and seeds are high in healthy fats, fiber, and protein, making them great for building muscle. Almonds, peanuts, cashews, and pumpkin seeds are all good options. Beans and legumes: Beans and legumes are rich in protein and fiber, as well as other nutrients like iron and magnesium, which are important for muscle growth. Sweet potatoes: Sweet potatoes are a great source of carbohydrates, which can provide energy for workouts. They are also rich in vitamin C, potassium, and fiber. Berries: Berries are high in antioxidants, which can help reduce inflammation and promote muscle recovery. They are also a good source of fiber and other nutrients. Oatmeal: Oatmeal is a great source of complex carbohydrates, which can provide sustained energy for workouts. It is also high in fiber and other nutrients that can support muscle growth. Tuna: Tuna is a lean protein that is rich in omega-3 fatty acids, which can help reduce inflammation and promote muscle recovery. Broccoli: Broccoli is rich in vitamins and minerals, including vitamin C, which can help support muscle growth and repair. It is also a good source of fiber. ----------------------------------------------------------------------------------------

I’m going to show you 14 foods you should eat to boost your blood flow and promote a healthier body. In a nutshell: One of the indicators of good health is good blood flow or circulation. This is essential because it allows for efficient and even transport of oxygen and nutrients to the cells throughout your body. On the other hand, poor blood flow can cause a host of health problems including numbness, muscle cramps, high blood pressure, and digestive issues to name a few. Thankfully, you can positively impact your blood flow and circulation by tweaking your diet. Does eating fatty fish help with increasing blood flow? What about citrus fruits? Stay tuned until the end and I’ll also give you my favorite food for improving blood flow. ----------------------------------------------------------------------------------------

I'm going to share with you 10 foods you should eat that will give you explosive muscle gains and take your body building goals to the next level. Eat these 10 muscle building foods and watch what happens to your body! In a nutshell: 1. Beef Beef has all the vital nutrients that’ll help you gain several pounds in just a couple of weeks. If possible, go for organic or grass-fed beef as it has a much higher level of conjugated linoleic acid (CLA) and omega-3s. CLA is a healthy fat that aids in reducing body fat while boosting muscle mass. With its rich, savory flavor, it’s no wonder beef is a favorite of many. But if you’re looking for a cheaper protein food, then definitely try: 2. Eggs Eggs contain all 9 essential amino acids needed for muscle growth. In fact, one study has shown that participants who had 3 whole eggs daily while adhering to a strength-training program yielded twice the gains in muscle mass and strength than those who only just ate one egg or no eggs each day. Greek yogurt is another yet amazing muscle-boosting food, but let’s talk more about it a little later. 3. Protein powder Packing on mass without protein powder in the frontline should be illegal. Seriously, this is like a must-have food in every bodybuilder’s and athlete’s diet. It can be hard to get protein from just whole foods. This is one of the main reasons protein powder exists. Mind you, whey protein powder contains 50 g of protein per 3 scoops. In addition to protein, fats are also important for gaining muscle mass. One good example of a food rich in this macronutrient is: 4. Avocado One avocado contains up to 4 g of protein and is in fact, the fruit that has the most protein content. Avocados also have monounsaturated fats, which are great for improving your energy levels. As if those aren’t enough, this fruit is rich in vitamin E, a nutrient that helps enhance muscular strength and promote muscle recovery. 5. Brown rice Whole grains like brown rice are high in fiber and carbohydrates, helping slow down digestion, regulate insulin levels, and maintain energy levels throughout the day. Furthermore, brown rice is high in gamma-aminobutyric acid, an amino acid that aids in hiking up growth hormone levels by up to 400%. If you think brown rice is high in protein, then wait till you see how much protein quinoa packs. Keep watching to know the rest! ----------------------------------------------------------------------------------------

In this video, I’m going to show the things you can do to grow taller beyond your maximum genetic height, even after 25. Are you like many individuals who dream of growing taller? Unlike weight, height doesn’t have much room for improvement. However, I’m not saying there’s nothing you can do. There are a couple of things. Can adults really grow past their maximum genetic height? The truth is, once you reach around 18 to 20 years of age, there’s a low chance that you’ll be able to grow taller naturally. It’s because during that age range the growth plates in the bones have already become solid. Having said that, you can still have small changes in height. Such changes can be due to your spinal discs becoming decompressed after exercising regularly. The compression of the discs in your spice is a common consequence of doing repetitive activities daily, say, hunching over your desk as you work in the day. Like I’ve said, you can still increase your height, albeit very slightly. Let’s get right into that.

I’m going to talk about the best 20 foods you can eat and not worry about getting fat. These low calorie foods are perfect to add to your diet so you can start shedding those pounds ASAP! ---------------------------------------------------------------------------------------- In a nutshell: 1. Avocado Sometimes referred to as “Mother Nature’s Butter'', avocados are very creamy and rich but are extremely healthy, unlike butter. It’s not high in carbs, and rather, is loaded with healthy fats. And fear not, because these healthy fats of avocado contain oleic acid, which helps tone down feelings of hunger. These nutrient-dense fruits also offer protein and fiber, which are great for preventing overeating. True enough, avocado is super filling and extremely healthy, but wait till you hear about what makes watermelon special. 2. Watermelon If I have to name my top 5 favorite foods to eat for weight management, watermelon is definitely on it. It’s made up of more than 90% water and is very low in calories. Those qualities of watermelons also make them very filling, making it harder to eat too many of these refreshing fruits. A single cup of watermelon provides about 47 calories only. If watermelon has water for weight loss, then blueberries have antioxidants. 3. Blueberries The antioxidant content is like blueberries’ claim to fame. As a matter of fact, the fruit packs more antioxidants than any other fruit. It’s brimming with fiber, which promotes fullness. A cup of blueberries offers 14% of your recommended daily value with only around 85 calories. You can get them fresh or frozen. I especially love adding blueberries to my Greek yogurt, another food included in this video, which I’ll be detailing in the later part of the video. 4. Grapefruit Grapefruits are often considered diet food, mainly because of their high fiber content that keeps hunger at bay. Specifically, it does this by regulating your blood sugar levels and making you feel fuller for longer. It’s best to eat grapefruits about 30 minutes before your meal to increase feelings of satiety, resulting in lower calorie intake. One-half of a grapefruit only contains 50 calories. Another fruit that won’t make you fat is cantaloupe. Here’s why: 5. Cantaloupe Like most fruits, cantaloupe is composed primarily of water, at almost 90%. But compared to its relatives like oranges, peaches, mangoes, and grapefruits, cantaloupes have more beta carotene. This plant pigment is converted into vitamin A in the body and promotes healthy eyes. Keep watching to find out the rest! ----------------------------------------------------------------------------------------

10 reasons drinking protein shakes in the morning will change your life and completely transform your body. From muscle growth and weight management to a boost in energy and increased workout performance, and so much more. In a nutshell: From muscle growth and weight management to a boost in energy and increased workout performance, and so much more. And that’s not even the best part. Watch until the end where i’ll reveal my favorite benefit. Let’s get into it. 1. Muscle growth and repair: Protein is composed of amino acids, which are the building blocks of muscles. When you engage in physical activity, especially resistance training, small tears occur in your muscle fibers. 2. Weight management: Protein is highly satiating, meaning it helps you feel full and satisfied after consuming it. By starting your day with a protein shake, you can curb your appetite and reduce cravings for unhealthy snacks or sugary foods later in the day. 3. Increased metabolism: The body uses energy to digest, absorb, and process protein, leading to a temporary rise in metabolic rate. While the effect may not be significant, every little increase in calorie burning can contribute to weight management and overall energy expenditure. 4. Enhanced workout performance: Consuming a protein shake before a morning workout will provide your muscles with a readily available source of amino acids. This can improve your exercise performance by supplying the necessary building blocks for muscle contractions and reducing muscle breakdown during intense workouts. Keep watching to know more! ----------------------------------------------------------------------------------------

I’m going to show you the many ways running 30 minutes daily would transform your body and lead to major health gains. Running 30 minutes a day can be a challenge, but one thing is for sure, your body (and mind) gets many benefits once you commit to it. In a nutshell: 1. A serious calorie burner One of the best things about pounding the pavements is that it gives you a full-body workout. You get seriously sweaty and even when you’re having a slow space, you’re guaranteed to torch calories either way. On average, a 30-minute run burns between 200 to 500 calories, and that’s already a considerable step towards achieving a calorie deficit. And I take it that you all know what caloric deficit means, right? This then brings us to my next point, and that is how running: 2. Helps you lose weight Alongside a healthy diet, running and other moderate aerobic exercises go a long way in maintaining and losing weight. If you consume the recommended calorie intake of 2,5000 for men or 2,000 for women and have a balanced diet, doing a 30-minute run daily is going to result in a decrease in your scale number. According to studies, one of the factors that contribute to weight gain is sleep deprivation. Thankfully, your daily runs would help you with this, but more about it in a while. 3. Great for your heart Running is a fool-proof way of minimizing the risk of stroke and heart-related diseases. The same is true even when you run as little as 10 minutes per day and at slow speeds like 6mph. Running is also effective in lowering blood pressure, specifically in older and overweight adults.Another way running daily for 30 minutes transforms your body is how it: 4. Strengthens your bones Running and jogging are weight-bearing exercises, which means they aid in strengthening your bones, given that you’re not overtraining yourself. It can feel just as hard on the legs as a strength training workout at the gym. That said, strength gains are small compared to those achieved by resistance training. Keep watching to know the rest! ----------------------------------------------------------------------------------------

I’m going to share with you how much weight you need to lift as a beginner to achieve maximum gains. To do that, I’ll talk about a few points first so you can get the full picture. If you want to build killer muscles, you’ll need to lift heavier weights. Lifting heavier weight activates type 2 muscle fibers, which are vital in developing strength and rousing muscle growth. In a nutshell: Since your goal is to build muscle size, then I say, you should lift a weight for 8 to 12 repetitions per set. This is also the ideal range for beginners as you are still learning the proper technique. Increasing muscle size can occur in two scenarios: 1. Training at a lower rep range with a higher weight 2. Training at a higher rep range (8 to 12 per set) with a moderately challenging weight. For beginners, the ideal plan is 1 to 3 sets of 8 to 12 reps per exercise with a moderate load (70% to 85% of one-rep max). For more advanced people, they can do 3 to 6 sets of 1 to 12 reps at 70% to 100% of one-rep max. Notice that I’m not telling you the specific weight. This is because the answer depends on you and your fitness level. You don’t want to lift too low and get underwhelming results, or heck none at all. Likewise, you don’t want to lift too heavy and risk getting sidelined because of an injury, which I’ll be talking about more in the later part of the video.s It’s not so much about the actual weight, but more about the workload that acts as a stimulus to your muscle that truly matters. Plus, you cannot just stick to one weight. It should be changing regularly. Otherwise, you’ll only see a result at the start then you’d inevitably hit a plateau. But just to give you a reference, here’s a good weight to start if you’re a beginner: (Keep watching to find out more!) ----------------------------------------------------------------------------------------

In this video, I’m going to show you the incredible benefits of doing push ups every day for 90 days. There were 9 pros that completely changed my body, but also some cons that I wasn't expecting, which I will touch more on later on. In a nutshell: The pushup is one of the best straightforward exercises to develop your upper body. It targets multiple muscle groups, for starters. And when done daily, apart from increased strength, one can experience a variety of other benefits. Do daily push-ups help with preventing bone loss? Are they good for weight loss? Stay tuned until the end and I’ll share with you my favorite push-up variations when it comes to maximizing the power of push-ups. ----------------------------------------------------------------------------------------

Today I’m going to talk about the 8 foods that will push your libido to an ultimate high. No fountain of youth will give you a robust sex drive your entire life. What you can have, however, is a specific diet that’s rich in foods that help promote a boost in libido In a nutshell: In today's video, we're delving into the realm of aphrodisiacs and revealing 8 incredible foods that have been known to supercharge libido and enhance your intimate experiences. Whether you're looking to reignite the passion in your relationship or simply want to experience heightened sensations, these natural aphrodisiacs may hold the key to unlocking a more fulfilling romantic life. Remember, always consult with a healthcare professional before making significant changes to your diet or lifestyle. These foods can complement a healthy lifestyle, but they're not a substitute for professional medical advice. If you found this video helpful, give it a thumbs up and share it with your friends. Don't forget to subscribe to our channel and hit the notification bell, so you never miss out on our latest health and wellness explorations. Thank you for watching, and here's to a more vibrant and passionate you! Stay tuned for more exciting content coming soon.

Today, I’m going to show you the 20 best foods you can eat that will promote muscle growth and give you strength to keep going. If your goal is to pack on muscles, foods like chicken, eggs, and protein shakes are typically what come into your mind first. But did you know vegetables can provide massive benefits to muscle growth? In a nutshell: The great thing about veggies is that they contain valuable nutrients such as complex carbs, fiber, minerals, and phytonutrients, which are all essential to an effective muscle-building nutrition program. So, non-vegetable lovers, pack it up, because vegetables will always have value whatever your fitness goals are. Does eating cabbage help build muscle? What about tomatoes; do they count? Stick around until the last minute and I’ll tell you my personal favourite when it comes to getting a more muscled physique.

These are the best 20 exercises that will help you achieve thick, veiny, stronger forearms. If you're a asking yourself exercises should I do to grow my wrists and forearms, then look no further. Animated examples included. In a nutshell: 1. Barbell Reverse Wrist Curl This exercise is especially great for people who engage in activities that need a solid grip, say weightlifting or martial arts. It’s an isolation move that involves using a barbell with an overhand grip and curling it upward while the elbows remain still. As a result, it strengthens your forearms and the muscles within the hands all the while enhancing your flexibility. With reverse wrist curls, a barbell is the better choice than a dumbbell since the latter makes the wrists more susceptible to injury. 2. Barbell Palms Down Wrist Curl Over A Bench This exercise is an excellent way to improve grip strength and build the forearm muscles. Other benefits of this movement are building strength and flexibility in the wrists and training the wrist extension to help fight elbow pain brought on by exercise. The barbell palm-down wrist curl over a bench is usually performed for high reps, such as 10-15 reps per set or more, as part of a grip or arm-focused workout. One easy tweak to make the exercise more intense is to slow down the rep timing and then squeeze your forearms for two counts at the top of the movement. If you’re more of a dumbbell guy, then you’d definitely like this next exercise, which is: 3. Preacher Hammer Dumbbell Curl Preacher hammer dumbbell curl primarily targets the biceps, with forearms being the secondary muscle targeted. One tip you should keep in mind when doing this exercise is to always have a slight bend in your elbow at the bottom of the movement. This way, there’s constant tension through your biceps. You can also use a slower tempo during the lowering part of the movement to help boost tension and mind-muscle connection. The preacher hammer dumbbell curl is actually a variation of the hammer curl, the latter of which I’ll be touching on more in a little while. Before that, let’s get to know the reverse grip curl using the EZ bar. 4. EZ Bar Reverse Grip Curl This exercise primarily targets both the biceps and forearms. It’s a biceps curl variation where your palms are facing downward. Replacing an underhand grip with an overhand grip allows for more engagement of the forearm and brachialis muscle. Compared to underhand curl variations, the reverse grip version builds forearms more. Using an EZ bar is ideal for wrist comfort during exercise. It also activates the biceps better, thus, developing your strength and performance. 5. Barbell Reverse Curl If you aren’t comfortable with an EZ bar for reverse curls, then give a barbell a shot. The barbell reverse curl is highly effective for the brachialis, which makes your arms look wider when it’s well-developed. More importantly, this is also a fantastic forearm exercise because it targets the brachioradialis muscle. Aside from these muscles, reverse curls can also engage the core and upper back, which are important to keep you in position during the exercise. Want something very simple without using any equipment? Keep watching to know the other 15 exercises! ----------------------------------------------------------------------------------------

Today, I'll be giving you all the information you need to begin transforming your body into its most aesthetic possible physique, such as nutrition and diet as well as a workout plan. Follow these steps closely and you will be on your way to looking like a greek god before you know it. In a nutshell: You can definitely get the aesthetic body you've always wanted with the correct attitude, commitment, and training schedule. With the term "aesthetic” I’m referring to having symmetrical, evenly built muscles. The truth is bulking up and gaining as much muscle as possible isn’t appealing to everyone. Some of us prefer a more toned figure that will get heads turning from all the girls, and even guys. Word of warning though, an aesthetic body will come with a lot more attention from other people, so follow these next 10 steps at your own will. Towards the end I’ll reveal my #1 secret that took my aesthetics to the next level. Here's a reality check. Lasting changes take time. You're not gonna transform your whole life in a week. You gotta play the long game. Set goals that can be achieved over several months or even a year. It's all about that long-term mindset, my friends. Here's the deal. Your goals should be flexible, like a good stretch. It's okay to modify your goals as you progress. Maybe something that seemed tough at first is actually too much to handle, or vice versa. Don't be afraid to adjust along the way. It's all about finding what works for you and keeps you motivated.

In this video, I’m going to show you the best 20 vitamins (including minerals, amino acids and herbs) you can eat to give your Testosterone levels a boost and maintain your health, specifically your reproductive system. Testosterone plays a major role in a male’s health. This role includes sexual and physical health, bone and muscle development, fat storage, and red blood cell production. Thus, when men’s T-level sees a decline (which it will as they age) it can lead to various problems like poor libido, muscle mass loss, erectile dysfunction, increased fat, and many more. And this is where I come in by sharing with you the vitamins and herbs that will naturally boost your testosterone. Does increasing your vitamin K2 intake help? What about the amino acid l-arginine; how does it benefit your testosterone level? Continue watching until the end and I’ll tell you how to smartly shop for testosterone-boosting supplements.

A dead hang might seem simple, but it's a highly effective exercise that targets multiple muscle groups, including your forearms, shoulders, and core. Whether you're a beginner or an advanced athlete, incorporating dead hangs into your routine can lead to increased grip strength, improved shoulder stability, and enhanced posture. In a nutshell: 1. It decompresses your spine. Many of the regular activities and movements that occur in our lives often lead to spine decompression. Sitting in front of a computer for several hours a day is one example. Lifting heavy objects is also another activity that forces the spine to compress. Sitting positions, in particular, can lump untold stress upon your back and neck muscles and can lead to the tightening of the hip flexors. What’s more, these can impede blood flow to the gluteus maximus. This is bad because hip flexors and gluteus maximus are extremely important supporters of the spine. This is where dead hangs come to the rescue. Dead hangs work by decompressing the spine as gravity pulls you down while the hanging motion lengthens and relaxes your spine. Your body weight gently pulls the vertebrae apart, and in turn, relieves the pressure of the discs, or the gel-like cushions situated between the bones and the spine. Ultimately, this will rid your back of any tension or pain. Another benefit of dead hangs is improved grip strength, which isn’t really rocket science since you’re literally hanging on for dear life, forcing your grip to be challenged. 2. It develops your grip strength. Are you into obstacle course racing? Or perhaps, your cup of tea is sports like climbing, wrestling, and gymnastics? Either way, you’d need to have a developed grip strength in order to succeed in any of those activities. But more importantly, grip strength is necessary for usual, everyday tasks like opening bottles, carrying groceries, and holding a pen. Oh and did you know that grip strength is a proven indicator of general body strength and muscle mass? Yes, as it turns out, a good grip is associated with a long and healthy life. Hanging from a bar or other object substantially challenges all the muscles involved with your grip as it tries to hold your entire body weight. Grip strength is also an essential yet still overlooked aspect of fitness. Having a poor grip can limit how much you can handle certain lifts and strength training exercises. So, if you want to build a grip like a vice, then dead hangs are the key. Besides stronger grip and spine decompression, one way dead hangs can significantly change your life is to make you look taller. But more about that in a bit. 3. It improves your posture. Posture correction using dead hangs is a thing, believe it or not. Tight back muscles from sitting all day long because of desk jobs can wreak havoc on a person’s posture, leading to a hunched-over look. Not only that but it can also lead to neck pain, back pain, and other irritating conditions. And so, the better stretched those back muscles are, the better your posture will look. An easy way to fix this is by practicing dead hangs. Hanging provides traction and unloading throughout the body, but more so at the upper and mid-thoracic spine. Think of a line across the back of your shoulders right to your spine. Keep watching to find out the other 8!