Many of us want to sleep as little as possible—or feel like we have to. There are so many things that seem more interesting or important than getting a few more hours of sleep. But just as exercise and nutrition are essential for optimal health and happiness, so is sleep. The quality of your sleep directly affects the quality of your waking life, including your mental sharpness, productivity, emotional balance, creativity, physical vitality, and even your weight. No other activity delivers so many benefits with so little effort! So Just as getting rest before workout, RECOVER after workout and rebuild muscle. Most healthy adults need between 7.5 to 9 hours of sleep per night to function at their best. Children and teens need even more. And despite the notion that our sleep needs decrease with age, older people still need at least 7.5 to 8 hours of sleep. Since older adults often have trouble sleeping this long at night, daytime naps can help fill in the gap. Subscribe: http://www.youtube.com/user/PlanetSoane Join the conversation and like us on facebook: www.facebook.com/planetsoane Follow on twitter: www.twitter.com/planetsoane @planetsoane ... https://www.youtube.com/watch?v=Bod34JR-la8

Pull Ups Workout For Back We go over pull ups to isolate certain back muscles. Pull ups aren't just using your arms but engaging the posterior muscles as well as your core area. Muscles used Shoulders The latissimus dorsi and the lower sternal fibers of the pectoralis major are involved in extending/adducting the arm from the overhead position. These muscles do not connect to the scapulae, and their use reduces the need for muscles which attach to them. The posterior deltoid muscles and teres major muscles are extensor/adductor muscles which attach to the scapulae. The lower trapezius and pectoralis minor are involved as scapular depressors. Pectoralis minor works in conjunction with the levator scapulae muscles and rhomboid muscle to downwardly rotate the scapulae. If one leans back during a pull up, the rhomboids also work with the lower traps to retract/adduct the scapulae. The serratus anterior pulls forward to rotate the scapula downward and stabilize the shoulder during descent. Elbow Muscles which flex the elbow joint are also involved in providing ideal leverage for shoulder extension/adduction. The biceps brachii muscle is involved in dynamic stabilization; it shortens as the elbow flexes yet lengthens as the shoulder extends. It is strongest with a supine grip (what people recently identify with "chin up"). The brachialis and brachioradialis attach to the humerus rather than the scapulae so they only shorten as the pull up is performed. They are relied on even more heavily with a prone grip which limits the biceps' involvement. Core The rectus abdominis, erector spinae, the fibers of the transversus abdominis attached to the inguinal ligament[9] and internal obliques/external obliques[8] are used to hold the hips and rib cage together and support the spinal ligaments in resisting the traction of gravity. Pelvic tilt and the orientation of the legs can alter which of the core muscles are used to bear their weight. If the legs are lifted to the front and the pelvis tilts posterior, the rectus abdominis (with aid from the psoas) bears more weight. If the legs are lifted to the back and pelvis is tilted anterior, the erector spinae (with aid from the lats) bear more weight. Raising the legs and one side of the pelvis laterally will result in more weight born by that side's obliques. Music & Video By Planet Soane Subscribe For More Content https://www.YouTube.com/planetsoane ... https://www.youtube.com/watch?v=Uj7VQlHIltM