Home Workout

The Best 6-Week Home Workout

How to train from home Workout

Are you ready to change your body but can’t get to the gym? Here’s exactly how you should train at home workout with the equipment you have to make progress.

It is not easy to train effectively from home Workout. You have to do certain things that you might not normally have considered when you were in the gym.

But these things matter a lot now.

In fact, these training techniques will help you when you get to the gym to have more effective, more intense workouts focused on hypertrophy (increase in muscle mass).

How to train from home workout to grow in mass

There are certain things you need to do well if you want to stimulate your muscles with the limited equipment you have at home workout.

These little details will make the difference between an effective workout and one in which you just warmed up the muscle a little and exercised.

You have to remember that just pumping or physical activity does not mean that you have stimulated the muscle to grow.

It just means you’ve done some exercise and put your muscles to work.

It’s better than sitting around and rubbing mint all day. But if you want to make progress, grow in mass and even develop a better mind-muscle connection, you need a different workout. It takes involvement and concentration.

With a little creativity and the right techniques it will be simple.

Here’s how to train from home workout using advanced training techniques

Keep muscle tense (TUT)

The most important thing to do when you want to stimulate your muscle to grow is to keep it under tension.

In fact, studies show that it is most effective to keep the muscle under tension for 30-70 seconds in each set.

That is why it is recommended to do 8-12 repetitions for each series.

But these repetitions should not be done in a hurry. The movement must be controlled, the muscle must be kept under tension and thus stimulated to the maximum.

That is why the concept of TUT (Time Under Tension) is so well known and applied.

TUT – Time Under Tension – the period of time during which the muscle is kept under tension during a series. This includes both concentric movement (where the muscle tightens, and contracts),

the point of maximum contraction, and eccentric movement (where the muscle lengthens and gradually returns to its original size).

Thus, if you do a series of 12 repetitions and each repetition lasts 5 seconds, you have kept the muscle under tension for 60 seconds.

This is not often practiced because many men do not know how to train properly.

I’m moving fast. Just move a weight from point A to point B without thinking about the fact that the muscle has to be worked in this movement during this time.

So, if you want to know how to train from home workout, remember, do not rush the movement! Control your movement, keep your muscles tense, and even count how many seconds pass before you complete a complete repetition.

And when you get to the gym, use the same principle. Keep your muscles tense. Even if it means you have to reduce the weight you train with.

Strengthens the mind-muscle connection

The connection between mind and muscle is already a topic that people with more training experience know.

It’s about how well and how intensely you can contract muscle fiber when you train.

Do an experiment now.

Try to flex your right arm. Tighten your biceps as solid as you can. If you have a strong mind-muscle connection, your muscle should start to ache a little as you tighten your biceps more and more.

If it doesn’t hurt at all, your connection between mind and muscle is cabbage and you should start strengthening it from now on.

How do you strengthen the mind-muscle connection?

Simple, increase the point of maximum muscle contraction to 2-3 seconds when you train.

Let me give you an example…

Let’s stick to the biceps because it’s still one of the favorite groups of men.

When you do a dumbbell flexion, the maximum contraction point is when you reach the top with the weight and you can’t lift anymore,

the muscle is completely tight, completely tense. Then keep it in that condition for 2-3 seconds. It’s like you want to squeeze the muscle completely.

Over time, you strengthen the mind-muscle connection and you will end up tightening the muscle fiber you are training more and more.

If you only have a set of lighter dumbbells at home workout or an elastic band, this technique is damn effective. It allows you to squeeze the muscle full of energy, pump yourself to the maximum and stimulate it to grow (give it what is called a hypertrophic stimulus).

Home Workout

Start an advanced training program

There are about 5 basic advanced training techniques that maximize hypertrophy.

We talked about them in detail in the 8 Week Program created for the weak people who are just starting out.

But when you train from home workout and have equipment limited to a set of dumbbells and body weight,

it can be very difficult to come up with new ideas and apply those advanced training techniques.

That’s why I created the Room in the House program some time ago. It’s not a free program, I’m telling you right now.

It’s a paid program, but the price of admission at the moment is lower than that of a club outing or a meal in the city. And it really helps you make progress if you can’t get to the gym.

I’ve already talked extensively about them here and I recommend you take a look.

If you want to know how to train from home workout in the most efficient way, this program will help you a lot, a lot.

Ok, I hope these words helped you, I hope you learned something new about training,

about muscle stimulation and I hope you will take advantage of the free time you have to train.

Paternity Test

DNA Paternity Tests How They Work and How to Do one

Paternity test

The paternity test is a laboratory analysis that establishes, by scientific methods, with certainty, the biological parents of a child. In order to perform a DNA paternity test, it is necessary to take biological samples from the child, father, and mother – cells from the oral mucosa. DNA testing identifies the similarity of the genetic material and calculates the paternity index, confirming or refuting paternity.

Performing a paternity test is helpful in quickly and accurately clarifying uncertain situations. Please note that the taking of evidence for the paternity test is carried out only at the request of the persons concerned and obligatorily with the signing of a consent form.

The parents of the minor child will receive complete information about the procedure.

DNA paternity tests give accurate results, determining with 100% accuracy whether a man is the biological father of a child.

What is a paternity DNA test?

Advances in medical science and technology have led to the possibility of genetic testing to clarify paternity, both for medical and legal reasons.

The genetic material is unique to each individual, is inherited from both parents equally. Genes are found in every cell of the body and are stored in the nucleus as chromosomes. Humans normally have about 30,000 different genes.

Deoxyribonucleic acid, abbreviated DNA, is the genetic material that the individual inherits from his parents and is found in the cell nucleus, organized in the form of chromosomes.

The paternity test analyzes and compares a series of 16 segments of the DNA structure, called STR (Short Tandem Repeats) markers.

These segments are a series of smaller, repetitive segments located on different chromosomes. STR segments are unique to each individual and a genetic profile can be created for each person based on them.

Genetic testing multiplies STR segments by a polymerization reaction (PCR) and compares several DNA sequences to establish the correspondence and similarity of genetic profiles.

How is the paternity test performed?

DNA testing can be performed by analyzing a sample from the oral mucosa (epithelial cells of the oral mucosa), taken by scraping from the inner face of the cheek.

Because DNA is the same in every cell of the human body, the accuracy of tests performed on blood or oral mucosa is virtually the same.

Most people prefer to take cells from the oral mucosa because the harvesting method is not invasive.

Oral epithelial cells are harvested using a sterile harvester and a medium-sized plastic container.

The collector is inserted into the oral cavity and carefully scrapes epithelial cells from the inner surface

of the cheek without creating discomfort or nausea.

Oral mucosa samples are taken from both mother and father.

as concomitant analysis of the maternal genetic profile increases the safety and confidence of the test.

However, the taking of samples from the mother is not obligatory for establishing the degree of kinship between the presumed father and the child.


The test is performed in the 2nd trimester of pregnancy, starting with weeks 16-20 by collecting a small amount of 1.5 – 2 ml of amniotic fluid under ultrasound guidance, using a long, thin needle.

The risk of fetal harm and miscarriage is minimal. Side effects may include contractions, amniotic fluid leakage, and vaginal bleeding. A gynecologist is required to perform this analysis

Are our paternity tests safe?

DNA testing is the basis of decades of scientific research.

the working methodology is rigorous, and well-developed, which ensures the safety and accuracy of the results.

The working procedures are standardized and are based on the use of state-of-the-art equipment

and commercial kits used internationally and recognized throughout the scientific world.

It should be noted that the success rate of DNA testing depends directly on the quantity and quality of DNA analyzed and taken.

Paternity tests are usually 99.9% safe; errors may occur during the harvesting process when the sample is contaminated with foreign DNA.

When is a paternity test performed?

Establishing paternity can be of legal or personal importance. The paternity test can also be performed at the request of the courts, in order to establish custody of the child.

but more frequently it is performed at the request of interested individuals.

DNA paternity tests can be performed at any age of the child or parents. There are also ways to determine paternity before the baby is born.

DNA tests can be performed with biological samples taken.

the fetus (amniotic fluid, placenta), both in the first trimester of pregnancy and in the second

Other tests

The maternity test is similar to the paternity test, analyzing the genetic profiles of the alleged mother and, of course, the child.

Maternity testing analyzes mitochondrial DNA, which is transmitted exclusively through the maternal line (from mother to child, regardless of gender).

The analysis can also be performed by genetic testing of a first-degree relative of the alleged mother (sister, brother, or mother).

Genetic testing can determine if two or more people have a degree of sibling kinship. The sibling test between two people can be done by analyzing the maternal mitochondrial DNA.

if the people in question are male, the Y chromosome is analyzed, which is transmitted on the paternal line.

SNP microarray (single nucleotide polymorphism microarray)

is a non-invasive technology for determining paternity by analyzing circulating fetal DNA extracted from maternal blood. The test can be performed starting from week 10 of pregnancy.

The fetal DNA, the mother’s DNA, and the DNA of the presumed father are analyzed. 317,000 genetic markers represented by nucleotides are analyzed and paternity is established based on their complementarity.

The accuracy of this test is 99.9% and it tends to replace invasive tests such as amniocentesis and chorionic villus biopsy.

Myths about paternity tests

Not infrequently, the paternity test is confused with the determination of blood type and Rh system. Blood type is a genetic factor inherited from parents, and so is Rh. However, determining a blood type is not a paternity test and cannot determine a child’s biological parents.


Epidemiology: what it is and how to avoid diseases

What is epidemiology?

Epidemiology, (from the Greek “epi”, “about;” demos “,” people “; and” logos “,” science “) is the study of the accident and trading of events, conditions, and processes related to health in the population.

medical science that studies diseases and their evolution in the culture as a whole Epidemiologists study the distribution, frequency, and factors that influence and rule the progression of diseases in a group of people.

The position of epidemiology in the biomedical sciences is very important, as it covers the gap between the health sciences and the social sciences.

It blends both biomedical and social methods and ethics to study health, control diseases in the population, and study their socio-economic and biomedical effects.

Although epidemiology originally appeared to study epidemics of infectious diseases such as cholera, Spanish flu, or plague, today it includes diseases that are not necessarily due to bacteria and viruses, such as lung cancer.

The cause of smoking, addictions, in addition to the appearance of mental disorders such as bipolar, anorexia nervosa, or depression, among others.

Descriptive epidemiology

Study the frequency and distribution of diseases and health parameters in populations. Describes health events such as illness, causes of death, and the presence of risk factors such as tobacco smoke, air pollution, etc.

This is the branch that uses statistical tools such as frequency measurements (such as incidence or prevalence rate, reports) and the information-type population.

He aims to answer questions such as: “Who got sick? Where? When?”. Descriptive epidemiology contributes to analytical epidemiology. The investigative tools used by descriptive epidemiology are: ecological studies;

cross-sectional studies (these are observational, descriptive studies).

Analytical epidemiology

Study the cause-and-effect relationships between risk factors and disease. Taking the above example, analytical epidemiology looks for the link between the risk factor, for example.

“Cigarette smoke”, “air pollution”, “electromagnetic field”, etc., and the occurrence of possible pathologies related to it (such as lung cancer, emphysema, brain tumor, mortality complex, etc.).

As the main objective, we propose to answer two questions:

the type of “exposure” or “risk factor” (electromagnetic fields, air pollution, endocrine disruptors, etc.) what specific diseases can it cause?

those specific diseases/deaths (e.g., depression, hypertension, brain tumor, etc.) that can cause possible “exposure”?

The investigative tools used by analytical epidemiology are:

cohort studies: compare mortality and/or incidence rates of specific diseases in different exposed (and unexposed) populations;

case-control studies: compare the frequencies of possible exposures and/or risk factors in the group of “cases” (specific patients, eg multiple sclerosis) and “witnesses”, ie nebulous subjects (from the disease in question: eg sclerosis multiple).

Experimental epidemiology

Evaluate the effectiveness of health interventions following epidemiological investigations.

Experimental epidemiology studies can be both preventive (eg, assessing the success of awareness campaigns) and therapeutic (eg, drug studies and operating techniques).

Experimental epidemiology studies can be performed single-blind, double-blind, or triple-blind; respectively the studies for which:

only the volunteers do not know that they are in the control or experimental group;

even the researcher does not know who belongs to one group and who belongs to another (only the supervisor knows);

relies on an external researcher.

Sometimes, especially in recent years, there are distorted uses of epidemiological studies, of certain diseases with a high social impact, on pharmaceutical marketing practices.

What is taken into account when studying epidemiology?

Epidemiologists, when studying a disease, whether it is caused by a living pathogen, such as bacteria, or by population habits,

such as sedentary lifestyle and smoking, consider a number of models of the medical or psychiatric condition to be studied:

1 time

Over time, it refers to the time when it occurs, especially if it is a disease with a possible contagious cause, and may have the highest points at a certain time of year.

2 Sit down

It is the physical place, as a city, a country, the characteristics of the area where there have been several cases…

3 people

We refer to people who are more likely to have a certain biomedical condition, ie the risk group.

Usually, in contagious diseases, the groups most at risk are newborns and the elderly.

Epidemiological methodology

The epidemiological methodology uses the experimental scientific method because this discipline.

in order to increase its knowledge must use real cases that have appeared in the population.

That is, look at how many new cases of the disease there are,

what individual characteristics make these cases manifest the disease, what caused the fact that elsewhere there was no such incidence …

The epidemiological method mainly uses quantitative techniques. Epidemiological studies do not modify or manipulate the factors that act on humans, unlike a laboratory experiment,

in which the characteristics of the person, the type of stimuli, or environmental factors to which they are subjected are controlled, among others.

Determine the extent of the disease

It tends to measure what happens in the population, what are the rates of mortality, incidence, and prevalence of diseases, in addition to the prevalence of risk factors.

All this serves to know the specific characteristics of the health or diseases of a population,

in addition to the fact that they can monitor over time how changes in these characteristics take place.

For example, epidemiology would study why there is more mortality in one region than in another,

what genetic and indirect factors make a population more vulnerable,

or what eating habits or habits that involve risk would explain the incidence of the disease.

Identify the determinants of the disease

As we have seen, from its beginnings, epidemiology has tried to find out the reason for the appearance of a certain state of health and what are the causes that affect the pathological process.

In essence, it is responsible for identifying risk factors when it comes to the manifestation of a medical illness or a psychological disorder.

Complete clinical charts

In clinical medicine, epidemiology has a very useful function,

as it allows the specification, through epidemiological and statistical criteria, of what the patient suffers.

An example of this was the case of rapeseed oil infection. Through epidemiological research, it has been possible to discover that the disease manifested by thousands of people was caused by the respective consumption of oil.

Detect new diseases

The emergence of new cases of unknown diseases is studied by the epidemiological method.

This was the case with HIV / AIDS. It has been found that patients develop rare pneumonia, which only affects people who have symptoms of immunosuppression.

Contributes to health planning

Although previous applications already contribute to health planning,

epidemiology is also used specifically to know the specific needs of health services, for example, the design of health plans.

Contribute to training

Epidemiology is not just about finding out how disease occurs,

what its prevention is, what population is at risk, and other issues directly related to biomedical status.

 It also aims to train medical staff so that, in the event of the disease,

they know, by consulting the biomedical literature and knowing the symptoms of a health condition in question, what they should do and how to prepare.

effects of pollution on environment

Effects of pollution on environment

why does Effects of pollution on environment care about the connection between health and the environment? What are the biggest risks to our well-being?

Human and ecosystem health are inextricably linked. Our body needs clean air, water, and food every day to function.

People and communities thrive when they spend time in nature, exercising, socializing, and relaxing. At the same time when we live work go to school or play in polluted environments both the body and the mind suffer.

Protecting nature does not mean protecting the planet. It means ensuring health and well-being for ourselves and our children. Pollution prevention is a public health measure.

The biggest immediate health risks are air pollution and noise, especially in cities. In the long-run climate change threatens the very existence of our way of life.

This means the immediate loss of life due to heatwaves forest fires and floods as well as longer-term threats to food production due to changing weather patterns.

We are also witnessing changes in the distribution of infectious diseases as the vector insects that carry these diseases move north as the climate warms.

We also know that certain vinger are bad for health.

What steps has the EEA taken so far in this area?

We strive to understand more clearly how our health and well-being are influenced by the environment in which we live.

We are gathering evidence on how people across Europe are exposed to a range of environmental risks including air pollution, noise, climate change, and chemicals.

In our recent report on a healthy environment healthy living how the environment affects health and well-being in Europe – The European Environment Agency gathers the latest evidence and assesses the impact on health.

The World Health Organization estimates that one in eight deaths in Europe is caused by environmental pollution.

These deaths could be prevented and avoided by efforts to improve the quality of the environment.

We also examine the distribution of environmental risks in society and find that the most vulnerable people in our society are the most affected by environmental stressors.

 Socially disadvantaged communities are at greater risk of pollution. Poorer people children the elderly and people with health problems are more severely affected than others by environmental health hazards.

This unequal distribution of risks exacerbates existing health inequalities in Europe.

But there is also a positive aspect namely that we also analyze the benefits that nature offers.

As a special mention, the vast majority of Europeans have access to very good quality drinking water and the bathing waters in Europe are of excellent quality and are conducive to exercise and recreation.

How does the EEA support the Green Pact?

The EEA’s indirect and health approaches bring together the available evidence on how human health across Europe is affected by pollution climate change and ecosystem degradation.

Our recent report European Environment – Situation and Perspectives 2020 (SOER 2020) describes how our current way of life causes environmental degradation as a result of the objects we produce and consume energy consumption.

our mobility choices and our food system. This knowledge base supports efforts to change that dynamic through a transition to the European Green Pact.

why is air quality such an important factor for health?

Air pollution is treated to be the biggest indirect risk in Europe.

According to our latest estimates, exposure to fine particles (the pollutant with the worst effects on human health) has caused more than 400,000 preventable deaths in Europe in 2018.

These deaths were mainly caused by cardiovascular and respiratory diseases. and cancer But in addition to these very serious diseases.

there is growing evidence that exposure to air pollution is associated with other health impacts.

Examples include type 2 diabetes with recent-onset systemic inflammation or mental disorders such as Alzheimer’s disease and dementia.

Air pollution also affects the environment for example by contracting biodiversity in sure ecosystems and touching the growth of vegetation and crops. It also has an impact on the built environment for example damaging cultural heritage.

How has the situation improved in recent years? What affair still needs to be addressed?

The implementation of EU national and local policies and measures has led to a reduction in total emissions of air pollutants and a decrease in the exposure of the population has resulted in a reduction in adverse health effects.

Emissions differ depending on the pollutant and the economic sector. For example, agriculture and the use of fuel for domestic heating are two sectors with a very high potential for further emission reductions.

Another problem that has not gone away despite the constant reductions, is that we still bear an excessive burden in terms of preventable deaths.

Another cause for concern is the growing influence of climate change on the production of pollutants such as ozone, as well as the need to seek synergies in policies to fight both air pollution and humidity change.

why is noise pollution often forgotten and what is the EEA doing in this area?

Many people do not realize that noise pollution is a major problem. It affects our health.

When we think of noises that affect our health we imagine that we are going to a concert or sitting near a noisy machine that damages our hearing.

However, people do not realize that constant levels of traffic noise for example can cause other effects that are not related to hearing impairment there are serious effects such as ischemic heart disease, high blood pressure, obesity, diabetes, etc.

The authorities acknowledge that noise is a problem, which is why we have a 2002 European Noise Directive and a new guide published by the WHO.

 The hardest part is taking action and having the financial means to do it. This is a difficult problem because for example cities and their suburbs are becoming more populated and the demand for mobility is growing.

The Agency’s work in the field of noise focuses on assessing the impact of noise pollution at the European level. We assess the impact of noise exposure on the health of the European population based on the latest European data.

What are the main findings of your briefing note? How is it different from the EEA report free earlier this year?

The EEA article on implied blast in Europe was broadcast in March.

We are now publishing an information note describing the health risks of exposure to environmental noise in Europe. The note defines the index that will be used as a basis for developing future targets

for decreasing the impact of noise on health. As a specific health effect, we estimate that in Europe chronic noise.

In addition, 22 million people suffer from chronic discomfort and 6.5 million people suffer from chronic sleep disorders.

How do you think your business will evolve in the coming years?

We expect increased involvement from the EEA in these areas.

We hope that the European Environment Pact will bring about a change in Europe.

it will result in greater awareness of environmental issues such as air and noise pollution which will also lead to better policies.

In addition to the European Environment Pact the

World Health Organization recently published a guide on ambient noise and will publish a new guide on air quality.

We anticipate that its publication will provide greater visibility into the issue of noise and air pollution.

The bug that can be caused by pollution

Pollution is a broad phenomenon in all major cities. of the world and is divided into two main types fine particulate pollution and ozone infection.

During the periods when the level of particulate pollution increases. in a certain region, the cases of heart and lung diseases increase noticeably.

This type of pollution is caused by major carbon dioxide emissions from branches and plants etc. Ozone infection is usually caused by emissions from small vehicles.

Both types of infection are associated with various insecurity of the defect.

The latest scientific findings have brought to the attention of the general public the effects of pollution on unborn babies. Experts have found that pregnant women who have been bare to a type of poison called polycyclic aromatic hydrocarbons

(PAHs) are five times more likely to give birth to a kid with ADHD. Experts believe that these toxins can negatively affect neural connections.

in the fetus’ brain thus explaining certain observable disorders manifested by the child from the first years of life.

Another study released this year looked at the effects of two substances found.

in the atmosphere in the vicinity of large firms and plants chromium and styrene. Exposure to these vinger has been shown to be a

portal risk factor for the birth of a kid with autism. Researchers have not been able to find a definite summary for this association but continue to research the fact carefully and find solutions to counteract it.