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There are eleven major food groups and specific exercises that you should do to maintain health in each group. It is important to keep each group healthy so you can function fully and feel good. If you don’t keep each group active and healthy you will feel slow, sluggish, and not want to do anything. There are also seven nutrients that you have to have in your body which will keep you healthy. If you eat the right foods, have the right nutrients, and exercise you will be fit and have a good life and actually want to be active and do stuff. The eleven major muscle groups are the quadriceps, hamstrings, calves, chest, back, shoulders, triceps, biceps, forearms, trapezius, and the abs. You have to keep them active so they will function fully and not be tight. Three exercises you should do for your quadriceps are sprints which increase your endurance and you don’t even need a lot of space. You can even sprint up and down the stairs a couple times to build up your endurance, it doesn’t have to only be in a straight line or around a track. Another exercise to build up your quads are barbell or any weighted squats. You can go to the gym and use the squat rack with the weights or just use barbells. Squats work on every muscle groups in your legs. One final exercise for your quads is barbell lunges. There doesn’t have to be heavy weights on the barbell because to build muscle you do more reps with less weight. So if you’re trying to gain more muscle in your legs do less weight but more reps. Three exercises for your hamstrings are one-legged kettlebell deadlifts, lying leg curls, and romanian deadlift. All three of these exercises build up and tone your hamstring muscles. Three exercises for your calves are toe raises, jumping rope, and calf raises. None of these exercises require weights but you can add weights to toe raises and calf raises if you want to. You can also add different variations to the jump rope. Three exercises for your chest are bench press, low-incline bench press, and Dips. Bench press and low-incline bench press are basically the same the same things but the low-incline bench press is at an angle rather than you laying on your flat back in the bench press. Three exercises for your back are deadlifts with a barbell, pull-ups, and pull downs. These all work on your back muscles and you can change the amount of weight you use for each exercise. Three exercises for overhead barbell press, lateral dumbbell raises, and forward dumbbell raises. The lateral and forward dumbbell raises are similar but the only difference is the direction you lift the dumbbells. In the lateral one you lift them directly besides you and the forward raises you lift them in front of you. Three exercises for your triceps are using a dip machine, dip bar, and an overhead rope extension. The exercises are similar to some of the other exercises because of the dips. Three exercises for triceps are hammer curls, bicep curls, and bar curls. Three exercises for forearms are barbell hold, dumbbell walk, and plate pinches. ¬†Exercises for your traps are dumbbell shrugs, barbell shrugs, and cable shrugs. Finally exercises for your abs are crunches, sit-ups, and abdominal hold. There are 7 types of nutrient which are carbohydrates, proteins, fats, minerals, vitamins, fiber and water. Carbohydrates provide energy for the body to function and run efficiently. Proteins repair your bones and make them stronger. Fats are to provide energy like the carbohydrates do but it also stores them and keeps the body warm when it’s cold out. Minerals are kept in small amounts because the body doesn’t need a lot to keep itself healthy. Vitamins do the same things, they aren’t needed in large amounts to keep the body healthy. Fiber moves the food through your stomach by making the waste softer. Water is needed for your cells to live and protect you from diseases. Three foods for carbohydrates are pasta, potatoes and any type of grains, three for proteins are meat, dairy, and eggs. Three foods for fats are nuts, oily foods, and butter, three for minerals are salt, milk and dark greens. Three for vitamins are dairy, fruit or fruit juices and vegetables. Three for fiber are peas, black beans, and any other vegetable, and three for water are cucumbers, watermelon, and water itself. There are many benefits for proper nutrition. One benefit is having a healthy heart. Having a properly nutritioned heart limits your chances of getting any significant heart diseases. Another you’ll have more energy to go out and do activities. If you’re only eating fatty and oily foods and not eating healthy foods then you won’t have the energy to go around and do the stuff you enjoy. One final benefit is you can maintain a healthy weight. If you’re not properly nutritioned then you most likely won’t be the weight you would like to be. You will most likely be underweight or overweight which is bad for your health. Overall there are three ways proper nutrition affects us. One is it helps you maintain a healthy lifestyle, another is you can keep a healthy weight and one final one is it helps your insides such as your bones and teeth.Work Citedhttp://www.weight-lifting-complete.com/major-muscle-groups/http://www.caringpush.com/nutrition/food-nutrients-7-essential-nutrients-make-healthy-meals/https://www.muscleandstrength.com/articles/top-5-exercises-increasing-quads-mass.htmlhttps://www.bodybuilding.com/fun/bodybuildingcoms-10-highest-rated-hamstring-exercises.htmlhttps://www.webmd.com/fitness-exercise/strengthening-calf-muscles#1https://www.bodybuilding.com/content/10-best-chest-exercises-for-building-muscle.htmlhttps://www.bodybuilding.com/content/10-best-muscle-building-back-exercises.htmlhttps://www.bodybuilding.com/content/10-best-muscle-building-shoulder-exercises.htmlhttps://www.bodybuilding.com/content/6-best-triceps-workouts-for-men.htmlhttps://www.bodybuilding.com/fun/bodybuildingcoms-10-highest-rated-biceps-exercises.htmlhttps://legionathletics.com/forearm-workouts/https://www.bodybuilding.com/exercises/muscle/trapshttps://www.fitnessmagazine.com/workout/abs/exercises/top-10-abs-exercises/http://www.bbc.co.uk/bitesize/ks3/science/organisms_behaviour_health/diet_drugs/revision/2/https://www.healthaliciousness.com/articles/high-mineral-foods.phphttps://greatist.com/health/surprising-high-fiber-foodshttp://healthyeating.sfgate.com/5-benefits-proper-nutrition-3664.htmlhttps://www.hhs.gov/fitness/eat-healthy/importance-of-good-nutrition/index.html

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