10 REASONS YOU NEED DUMBBELLS WORKOUT ROUTINE TO BOOST YOUR HEALTH

Going to the gym might seem like a huge mountain to climb for many. Yet, we do have other effective workout equipment options that you can use in the comfort of your home. Dumbbells are one such example. They are simple to use, affordable, and versatile. They are small, portable, and safer than several other high-tech workout machines. Moreover, dumbbells are not restricted to beginners. We have several other advanced workouts that also use dumbbells and can be used at home, at the gym, or anywhere that is most convenient for you.

The dumbbell, also known as hand weights and free weights, is a type of workout tool that is used in weight training. It is used to strengthen the body and tone the muscles. Different dumbbell workouts have been created for a specific group of muscles and can help build strong legs, strong arms, broad shoulders, and even a large chest. The dumbbells can also be used for full-body workouts.

There are three distinct types of dumbbells:

1. Fixed: These come with a fixed handle and weight and therefore no adjustment is required between sets. You can check them out here

2. Adjustable: The weights of these dumbbells can be adjusted depending on the particular set one buys. These ones come either in metal or plastic but are damn expensive, like per kilo it goes for 2000sh

3. Plate loadable dumbbells: These are adjusted manually by unlocking, adding, or removing plates, then re-locking the dumbbells. Most dumbbells out there use the old spin lock system but for us we have introduced the double lock system where the plates wont play around when you use them. Click here to see the variety we have.

Whereas there are a wide variety of exercises and workout equipment, here are some reasons why you should include the dumbbell in your routines:

1. Improved circulation: The dumbbells challenge your muscles and force your blood to pump stronger. This boosts oxygen and nutrient flow in your body.

2. Weight loss: Workouts that involve dumbbells build lean muscles and burn fat. This thereafter leads to weight loss. They also increase post-workout metabolism for an extra calorie burn. This is reflected in a study done in 2017 in the article ‘Obesity’ published on PubMed Central, which found that the combination of weight training plus a low-calorie diet resulted in more fat loss than walking and a low-calorie diet. Furthermore, the adults who performed strength training exercises maintained muscle mass while losing fat.

3. Better sleep: As with any other well-done workout, dumbbells lead to better quality sleep. This could be because resistance training exercises cause post-workout fatigue that can promote better and deeper sleep. And when one sleeps deeply, it helps in your body’s hormone balance which then helps in the growth and repair of muscles. This then translates to better health which then translates to a better quality of life.

4. According to Medical News Today, dumbbells promote balance, stabilization, and coordination. This leads to greater muscle activation at the intermuscular and intramuscular levels.

5. Strengthen bones and joints: One of the cons of aging is the natural weakening of the bones. Using dumbbells will not only strengthen your muscles but also improve your bone and joint health and aid you during your later years.

Furthermore, strength training can reduce the risk for women who’ve reached menopause to develop Osteoporosis (a condition that makes the bones weak and brittle) which can lead to fractures and bone breakage.

6. Lower heart attack risks: Free weights lower your risk for cardiovascular diseases and stroke. A study done by Medicine and Sports in Sports and Exercise journal in 2019 shared their findings that lifting weights weekly, for as little as under an hour, may reduce the risk for a stroke or heart attack by 40% to 70%.

7. Reduce injury risk: Lifting weights build muscles and when a body is strengthened, it is less likely to suffer injury. A study shared in the International Journal of Sports Physical Therapy in 2015 stated that strength training increases the diameter and number of collagen fibrils in one’s tendons. Strong tendons can help prevent injury because they connect your muscles to your bones, which provide flexibility and support.

8. According to the American Council on Exercise (ACE), the use of dumbbells can improve muscle force and flexibility.

9. Lifting weights can also boost one’s production of testosterone and growth hormone. These hormones that are released during such workouts build one’s muscles to become stronger and bigger. They also promote tissue growth. These gains are important for conducting daily life activities and also help the elderly to remain functionally independent for a longer time.

10. According to research, lifting weights, for example, the use of dumbbells, can provide health benefits such as regulating bodily functions i.e. blood pressure, metabolic rate and resting glucose metabolism.

If you’ve never used a dumbbell before, here are some key things to look out for when choosing your workout routine.

1. The exercise and movements should be easy to execute and simple to do. It is important to use the proper technique with proper form because incorrect techniques can lessen the effectiveness of an exercise and can even lead to injury.

2. One should be keen not to over-exert oneself or cause injury. It is advisable to start with a moderate number of reps and sets and thereafter, as you get stronger and more comfortable with the workouts, you can gradually increase the intensity of the workout.

3. For a beginner, it is best to first focus on compound movements; exercises that work multiple groups of muscles at the same time. These types of exercises help you gain strength faster and more efficiently while maintaining good form.

If you’re looking to get more in shape and become healthier, dumbbells are definitely a great investment to get to your goals. At Khaira Ummah, we can guide you on which dumbbell will be the best option for you according to size and capacity, materials, and budget. We can also direct you on which effective workout exercises you can include in your daily routine.

If you’re interested in getting dumbbells, check out our ongoing sale and also at wholesale prices at https://khairaummah.co.ke/shop/

REFERENCES:

https://insider.com

https://bphope.com

https://acefitness.org

https://healthline.com

https://healthdigest.com

https://gtechfitness.com

https://medicalnewstoday.com

https://strengthambassadors.com

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4637912

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5678994/#__ffn_sectitle

HONEY FACTS

From the Holy Quran
There emerges from their bellies a drink, varying in colors, in which there is healing for people. Indeed in that is a sign for a people who give thought.” Surah An Nahl, 69

Hadith
The Prophet (saw) said, “Make use of the two remedies: honey and the Quran.”

Science
In order to obtain 450 grams of pure honey, some 17,000 bees must visit 10 million flowers. An average expedition to find food requires that a bee visit some 500 flowers and on a journey lasting approximately 25 minutes. That explains why bees have to put in 7,000 work hours to obtain 450 grams of pure honey.

Benefits
1, Treatment of CoughA common home remedy for treating cough is a mixture of honey and lemon juice in warm water. A tablespoon of raw honey, 2-3 times a day, could control coughing. Best honey for treatment of cough is the Buckwheat honey.

2, Treatment of WoundsHoney contains trace amount of compounds to have wound-healing properties, such as hydrogen peroxide and methylglyoxal.

3, Treatment of Eye Infections
If you have eye infection such as pink eye, diluting honey with water and applying to eye 2 times a day can eliminate the infection.

4, Anti-bacterial Properties
Honey has anti-bacterial and anti-fungal properties. The anti-bacterial property is more effective if the honey is diluted with water. Bees are known to wash their young with diluted honey if they become ill. However, honey should not be fed to infants under 12 months as it may cause botulism.

5, Rich in Antioxidants
A daily dose of raw honey can boost your immune system by introducing antioxidants such as phenols, enzymes and flavonoids in the blood stream. Antioxidants can reduce the risk of heart attacks and certain types of cancers. Darker the raw honey, the more antioxidants it has.

6, Alternate Sweetener
Avoid processed white sugar whenever you can. Substitute honey as a sweetener. It is healthier and can lower LDL Cholesterol, triglycerides and inflammation.

7, Honey for Skin Care
Milk and honey mixed together has been used by many cultures for attaining glowing beautiful skin. Mix 1 tbsp of honey with 1 tbsp of milk and apply on your face every morning. Leave it on for 10 minutes and then wash off.

To get your Pure Jar (500ml)of Non Pasteurized Honey for 500sh delivered to you,
click on this link and send us your location.
Free delivery within msa cbd

#NHIF

1) Did you know that NHIF has partnered with private hospitals to offer value-added benefits to cater for additional expenses besides the daily rebate?

2) Did you know NHIF Members can access these services in most facilities including private hospitals like The Nairobi Hospital, Aga Khan, Mater, MP Shah, Gertrude’s, Medanta, Vital ray etc.?

3) Did You Know that NHIF covers the following specialized Radiology services?

• CT Scan Kshs. 8,000/-
• MRI Scans Kshs. 15,000/-
• Dialysis Services Kshs.9,500/-

4) Did you Know that the following classifications of Surgeries are covered under NHIF?

• Minor Surgical Procedures between Kshs. 10,000 up to Kshs. 30,000
• Intermediate Surgical Procedures between Kshs. 40,000 up to Kshs. 80,000
• Major Surgical Procedures up to Kshs. 130,000
• Specialized Surgical Procedures up to Kshs. 500,000
• Kidney transplants up to Kshs. 500,000
• Oncology Kshs. 25,000 to Kshs. 150,000 per cycle* up to a maximum 24 sessions p.a.

5) Did you know you should Always carry your NHIF Card and ID card during your hospital visit?

6) Did you know that you can visit any NHIF office or Huduma centre and update ALL your dependents (Spouses & Children ) on your NHIF card?

7) Did you know that the Hospital will seek NHIF pre-authorisation, hence you should ensure you fill a pre-auth form for all covered services?

8) Did you know that as the patient you should seek pre-authorization if you require more than 2 Radiology sessions per week?

9) Did you know that all Surgical Packages (must be preauthorized) by the facility via the NHIF hospital portal?

10) Did you know that for very special cases, the hospital may request the patient to seek NHIF pre-authorization direct?

In such cases, the documents required are:-

a. Comprehensive medical report

b. Filled NHIF Pre-auth form

c. Pro-forma invoice

d. scanned copy of NHIF card

e. National ID

11) Did you know that FA medical cover caters for bills NET of any charges payable by another insurance/payer including NHIF?

Ensure you have your NHIF card and ID card for the procedures and the FA insurance cover will issue an undertaking for the difference.

* These rules DO NOT apply to life-threatening/emergency cases.

You pay up to a Maximum 1,700/= a month and hence you should enjoy NHIF Services!!

1. How To Get 250,000 Actual Fb Followers In Underneath A Month

Okay, earlier than we get began, I wish to differentiate between bought followers and actual followers on Fb. You are able to do any kind of Google search and discover lots of of internet sites that can have their robotic and spam account followers go and like your fb web page in just some hours. And in the event you do this, you’ll break your Fb web page. You see, Fb has an algorithm that appears for most of these actions. And in the event that they discover that your web page is indulging in a fast repair, they are going to penalize you. Going ahead your natural attain shall be stymied and your web page won’t ever have the potential it may have had in the event you had constructed it the right approach.

Now, though we’re going to be discussing actual followers, this doesn’t imply you didn’t pay for them. As a substitute, you’ll be paying Fb. As a result of Fb has turn into a pay-to-play community for companies. They only wish to just remember to’re paying them and never another person. And after I say you’ll be paying for them, I imply you’ll be spending promotion to draw them.

A convention employee passes a demo sales space at Fb’s annual F8 developer convention, Tuesday, April 18, 2017, in San Jose, Calif. (AP Picture/Noah Berger)

Alright, so is it potential to get 1 / 4 of 1,000,000 folks to love your web page in underneath a month? Sure. It’s truly fairly straightforward if you observe a set plan. I’ve performed it myself a number of occasions over for pages that my company owns and operates.

You will want money and time to perform this. If you happen to’re anticipating to have the ability to do it without cost, then it’s nonetheless potential, however it’s ridiculously unlikely that you may accomplish it in the timeframe laid out.

One fast notice earlier than we start. There’s the opportunity of “boosting” your web page on Fb which can appeal to folks to love and observe your web page. You will get folks to love your web page for anyplace from 50 cents to five per follower on common. This isn’t that technique. As a substitute, we’ll be concentrating on a value per new follower properly beneath 5 cents.

First Step

You’ll first wish to determine an viewers that has a big quantity hooked up to it. By this I imply you wish to select who shall be followers of your Fb web page. And also you’ll wish to make sure that there are sufficient of them to warrant a 250,000 follower quantity. Thus, in the event you’re making a Fb web page for canine house owners, select canine house owners. Don’t select hairless chihuahua house owners who stay in Arizona. That second viewers is way too small and also you’ll by no means achieve your required following.

When you’ve recognized them, you’ll wish to create a saved viewers within the Fb adverts platform for this group. I like to recommend making a half dozen variations of the viewers and goal them in several methods. As an illustration, you’ll be able to select individuals who like pages about canine. It’s also possible to goal individuals who observe different fashionable canine pages. There are even methods to focus on folks primarily based on their shopping for habits. So, create a couple of completely different ways in which you’re going to focus on canine house owners (once more, the viewers we’re utilizing for example).

Second Step

Arrange your Fb web page and fill in all of the pertinent data. I additionally advocate creating an Instagram web page on the similar time since you’ll be able to obtain lots of collateral advantages on Instagram out of your actions on Fb. For instance, one of many pages that I’ve created on Fb reached the 250,000 follower mark and the Instagram web page reached 30,000 followers in that very same time with virtually no further effort.

Third Step

You’ll now wish to discover out what your viewers is participating with. Go to pages that talk to your audience and research the posts they’re placing up. Discover out which of them are getting essentially the most likes and shares. Then create a posting calendar on your web page and emulate these posts. As an illustration, in the event you discover that folks have interaction with cute photos of canine (which they do) at a excessive fee, you then’ll wish to supply as many of those posts as you’ll be able to. They could additionally have interaction with coaching ideas (which they do), so that you’ll additionally wish to work posts in about that matter as properly.

On common you’ll wish to publish at a minimal of four to six occasions per day. And spend a couple of days populating your web page with posts earlier than you begin any kind of promotion. That approach the web page appears prefer it’s been round for some time. You might have a better probability of individuals following your web page in the event that they see some historical past.

Play Video

Fourth Step

You’ll now wish to increase each single publish you publish. I like to recommend utilizing a set small quantity per publish. Normally that is $5 to $10. And also you’ll wish to increase them for simply someday.

As a fast cheat sheet, photos will get essentially the most engagements when it comes to reactions (likes, love, giggle), shares, and feedback. Movies will obtain lots of views, however much less actions. Updates are third in attain, and hyperlink shares are lifeless final within the quantity of individuals you’ll be able to attain for a similar sum of money. So, I might put most of your time into picture posts at first.

Fifth Step

The explanation you’ll be boosting each publish is since you’re in search of the outliers with regards to price per engagement. Some posts can price 10 cents per engagement and others will be upwards of $1 per engagement (a horrible publish if that’s the case). However there are some fortunate few that shall be beneath two cents per engagement, and a few even lower than a penny. These are those you’re in search of. As you skim the information, discover the posts that did extraordinarily properly on a value per engagement foundation after which return to these posts and increase them with extra finances.

You may spend as a lot as you need, however look ahead to diminishing returns. They ultimately begin costing extra per engagement as time goes on. And it varies on how a lot boosting every publish can deal with. I’ve had some posts that I’ve spent hundreds of on and I’ve had others that lose their efficacy after 50 .

Sixth Step

Now you need to begin rising your following. Individuals may have preferred and adopted your web page primarily based on a few of your promotions. However the fast technique to get new followers is to undergo the posts that acquired reactions, click on on the parents that reacted, and now you’ll be able to invite these folks to “like” your web page without cost. There’s a restrict on how many individuals you’ll be able to invite per day, and it varies primarily based on account.

I’d advocate including a couple of admins to your web page with a view to enhance the quantity of invitations you’ll be able to ship out. As an illustration, after I first began doing this, I might add my spouse’s Fb account as an admin on my pages after which have her undergo and invite her day by day restrict after I used to be performed. You probably have coworkers, mates, or household, I’d advocate utilizing them.

This may permit you to achieve hundreds of followers for very low-cost because you had been in a position to get them to react to your web page for pennies, if not much less, and you’ll invite them without cost, you’ve mainly decreased your price to virtually nothing for a brand new follower.

Seventh Step

You proceed this course of each single day for a whole month. At concerning the two week interval you’ll wish to now begin “boosting” your web page, as I discussed above. You probably have an excellent following and fascinating content material, you must now be capable of get your paid followers down beneath 20 cents in the event you’re concentrating on your viewers appropriately. If you happen to can’t, then don’t flip that marketing campaign on. It’s not value it.

And that’s how one can obtain over 250,000 followers in just below a month. As I’d talked about it’s been completed a couple of occasions on my own and my staff. It does take lots of work and your finances will in all probability find yourself being round $5,000 to $10,000 in paid promoting with Fb.

And in the event you’re questioning if it’s value it. The reply is a convincing sure. If I had been to easily increase a publish to a audience on Fb, I can count on to succeed in 1,000 folks for each $5 to $20 spent. With an viewers of 250,000 my common publish reaches over 150,000 each time I publish. If I publish four to 10 occasions per day, I could make up my prices in a couple of weeks