Here's how I explained Gated dual n-back (gated DNB) innovation is an important step forward in the classic dual n-back training. Caution: Some components are quite technical. Simply read up Go to the 'Summary' section at the beginning, and then to the last Exec Summary paragraph for Basic Tech-Home.

How we This increases the transfer effect Building on the mechanics of dual n-back? And how can we do this one Evidence based That is the way to be inspired Cognitive neuroscience?

Where is this? Gated dual n-back Comes.

My fellow cognitive neuroscience grad student from CMU - Professor Randy O'Reilly (University of Colorado,
Boulder) and Professor Todd Brewer (University of Washington) - showed a high level of knowledge Three elements Making an integrated up Vertical From the sensory input to the target-directed action (Ref1, Ref2, Ref3).

In varieties such as the standard dual n-back and quad n-back, only input gating and maintenance components are trained - but not output gating. In Gated DNB Brain Training each component is targeted separately Full vertical integration Increase IQ. Gated DNB training is fully realized in the latest HighIQPro release.

1. Input Gating

Intelligence attention begins with flexibility and focus. And when we join something useful, we open an 'input gate' through which information flows into the working memory system. For example, when you're listening to someone for instructions, you need to focus on what they're saying - not what is happening around you. The instructions have to replace what you were thinking before. This work memory UpdatingAnd the information is stored in the pre-frontal cortex (PFC).

Professor Todd Brewer showed that the input gate opens through Dopamine signals From Basal ganglia From the brain Pre-frontal cortex In the frontal lobe where the information is updated (ref).

2. Maintenance / interference control

For example listening to instructions, when your WM input gate is closed, your pre-frontal cortex retains the instructions given in your 'mental workplace' that you will use to perform certain tasks. And when you are processing these instructions in WM, you do not want it to interfere with what you have to do. By focusing you need to buffer the information you need - and that's it Interference control.

Evidence suggests relying on WM maintenance and intervention control Gamma waves Synchronization in the hippocampus of the brain - where the circuits of neurons oscillate together at about 40 Hz while storing information in our mental work (ref).

3. Output getting

All the information you keep 'online' in your 'mental workplace' may not be relevant to what you are currently trying to do. For example, you just need to follow the instructions, just one step at a time. Or you may need to use certain combinations of information in WM to make decisions, but not other combinations. This type of selection and management of workplace information for 'downstream' processing depends Output getting.

Studies have shown that WM depends on output gating, such as input gating Pre-frontal cortex Circuitry (Ref).

Output gating is not only important for intelligent action selection, but especially important, subject to input gating, for the application and learning of abstract, higher order rules (ref, ref, ref) - what is needed for proper learning and development. Skills are actually required for all these IQ-related abilities:

• Apply complex rules
• Decision making
• Plan
• Learning and generalization
• Complex argument

Input And The new HighIQPro 2G + release features output gated dual-n-back training.

Input Getting Training

Getting all our games train input, though our latest 2g And 2G + Games further enhance input gate training, requiring flexible switching between four streams of information instead of the standard two (audio and visual) in DNB. The options for 2G and 2G + games are similar Quad dual n-back Training if you are familiar with it.

Maintenance / Intervention Control Training

Intervention control training - increasing gamma synchronization in the hippocampus - has been engineered into our brain training apps through a carefully designed sequencing of N-back stimuli. Basically, the sequence of stimuli often repeats itself before the goal is presented, and the overlap is difficult to resolve. This has been proven in brain imaging studies Interference control Underlines the relationship between fluid intelligence and working memory capacity (ref). For this reason, all the DNB games that we implement create more intervention control training than standard dual n-backs. Intervention control training is also central Strup 'n-back Games, available in 2G + game mode in our new release

Output Getting Training

Brain training aimed at getting the prefrontal cortex output is a big step from the classic dual n-back training. We implement this in 1G, 2G and 2G + game options through OR, AND and XOR 'Logic-Getting'. With output gating, you need to modify the usual dual n-back responses depending on whether the item matches occur individually or together. It enables a simple, intuitive concept and training with it Full vertical integration - From input getting, maintenance, intelligent learning and job selection.

For those who are already familiar with DNB, the concept is shown below. At the top you must respond when there is an isolated match - that is, you will not respond when both methods match at the same time. Below you respond only when both methods match at the same time, but not when one of the two matches itself.

2G +: Vertical and horizontal integration

Combines full vertical integration with 2G + training (the most challenging gated DNB option in our new release) Horizontal integration. Horizontal integration does not work on the sensory input> action (vertical) axis, but on the data content and work variation (horizontal) axis. 2G + works with a wide variety of information content, including non-classical, strup and emotional stimuli.

Classic dual n-back train input gating on vertical axis and WM maintenance / interference control. Previous IQ Mindware apps have enhanced the classic dual N-back with greater intervention control training. Other N-back variants on the market such as Quad N-back input getting training improve. But there is no DNB game on the market train Output gettingElements of our cognitive architecture Most associated with IQ and learning. Our latest HighIQPro release exclusively trains the output gating and axis input and maintenance levels. Horizontal attachment. They also offer various task-type and data mode training in 2G + game options Horizontal integration. This is why gated dual n-back training results in greater 'distance transfers' and increased IQ.

Computer history

Charles Babbage may be considered the first to invent a computer that works automatically, and it was in 1822 that he built and built an engine capable of performing many arithmetic operations on numbers and then the results on paper. Able to print. , And I helped him with that Ada Lovelace, who was considered by many to be the first computer programmer, but Charles Babbage was not able to complete the machine completely due to lack of financial resources. In 1837, Babbage introduced the first mechanical computer with general use, and it was called the analytical engine, because the machine included a unit of calculation and logic (ALU), a flow control (English: flow control), and a memory, punch. In addition to card support (in English: punch card), Babbage also failed to complete the machine; Due to lack of financial resources, but in 1910, his youngest son Henry Babbage completed some parts of the machine; He was able to perform basic mathematical operations.

The first programmable computer

Between 1936-1938, the German Konrad Zuse invented the first programmable electromechanical computer that adopts binary calculation and is called Z1. During the same period, Alan Turing introduced the Turing machine, a device capable of printing symbols on paper in such a way that a person could perform a set of logical operations, and this machine was considered the birthplace of calculation. And computer theory in general. In 1942, Professor John Atanasoff and his student Cliff Berry invented the ABC electric computer, which was capable of performing arithmetic operations on numbers. Depending on the binary system, in addition to Boolean logic operations, this device lacked a central processing unit, which does not make it programmable.

The first electrically programmable computer

In 1943, Tommy Flowers invented the first programmable electrical computer, called the Colesus, where Flowers invented the machine to help the British army decipher encrypted messages from the German army. Between 1943 and 1944 CE, two professors at the University of Pennsylvania created the ENIAC computer, which occupied an area of ​​800 square feet and had a vacuum valve (English: vacuum tube) and this device was considered. The grandfather of computers. Digital. In 1947, the transistor was invented at the Bell Laboratory, where vacuum valves were replaced.

The first programming language

COBOL Programming Language (English: COBOL) is the first programming language created for computers, and was introduced by Grace Hopper in 1953, and was followed by the FORTRAN language the following year, which was developed by the University of Michigan.

Translation results

Decision making: Definition

Decision making (ref) can be defined as:

Ability to choose between competitive action courses based on the relative thematic quality of their potential outcomes

Education: Definition

Ability ... to acquire or develop new, memory, knowledge or skills based on experience

Today's Mindwear: Emotion Embed Choice (EIC) model

This session's tutorial builds on the rational choice decision model we saw in Decision 1. Jane Larner's Emotion Embed Choice (EIC) Model (Ref) is supported by 30 years of research. This is because of the important role of emotions in our decision making process.

This is a very powerful, useful model if you take the time to work a little with it. This is what you have to decide first: will I set aside time to work with it and give it a spin? (!)

Using this model, you start to decide between different options.

Solid lines A, B and C. You must first evaluate the expected utilities of different models (using the expected utility theory discussed in Decision-Making 1). At this point you also need to factor in your own personality (such as risk aversion). From this you get an overall evaluation of each option and the best option is chosen (Line d)

Adds EIC model Emotions This process works in two ways:

1. Expected emotion (line A). The 'appropriateness' of the outcome of each decision is judged by predicting one's emotional response to that outcome. This expected emotional response serves as the input of the decision process.
2. The current emotion (Green dotted line) The second type of emotion in the EIC model consists of emotions that are felt during decision making. There are several sources for the current emotion:
   1. Decision-maker traits, such as chronic anxiety, depression or optimism (Line B ')
   2. Characteristics of alternatives such as uncertainty of possibilities lead to anxiety, or time delay which leads to anger / frustration or loss of interest (Line C ')
   3. Expected emotion (expected utility) can affect the present emotion - just as the prediction of a traumatic injury can now be feared (Line F) And it can work both ways - the current emotion from all influences can affect the expected emotion / utility of the result - such as anger can reduce the expected pain of injury (Line I)
   4. Thinking about a decision can lead to direct frustration or other emotions - such as if the options are almost equivalent or involve a difficult trade-off (Line G ')
   5. An unrelated event can also carry emotions from the weather or mood (Line H.)

And all this The current emotion It can directly affect how different options are evaluated in the decision making process (Line G) By:

• Affecting Which dimensions Decisions we focus on. For example, fear can lead to unpredictable and uncontrollable perceptions of negative events when anger sees negative events as predictable and something that we have the ability to overcome. Here are some familiar relationships from the research:

• Whether we use Shallow 'heuristic' processing (rapid rule-of-thumb and stereotypical) processing, or deep analytical processing With more focus on content. For example, positive moods or emotions (including anger) may be influenced by shortcut hints and stereotypes in judgment formation (such as simple titles, attraction or source skills, etc.) May focus more on impact and message content quality.
• Which Inspirational goals Guiding us - as certain emotions trigger underlying goals, indicating what we accept as an adaptive response to a situation / problem. Anger, for example, leads to a desire to change the situation and to fight or crush against another person or obstacle. Grief increases the preference for high-risk, high-reward options, while anxiety increases the preference for low-risk, low-reward options.

Mindwear strategy

Sometimes emotion helps in decision making. But sometimes they have unwanted effects that make our decisions biased. Here are some evidence-based strategies that can be used to reduce the unwanted effects of emotions on our decision making.

1. Strategies that dampen helpless emotions

Time delay. Full-blown emotions are short-lived, physiological responses quickly fade. The problem with this is that mood swings trigger immediate responses to adaptive anxiety - so it's hard to let them pass before reaching a more thoughtful judgment or conclusion! So self-discipline and willpower are often required to make this strategy a success.

Suppression. Research indicates that this is a bad strategy, leading to many cognitive expenditures that are not conducive to decision making, such as memory loss of the onset of emotions.

Revaluation. Rearranging situations that lead to strong emotions - for example, reminding yourself after getting a bad grade that "this is just a test", adopting the 'first aid' mentality to reduce the emotional impact of seeing someone hurt, or long forgotten dreams Trimming the job as an opportunity to follow.

Triggering counteracting emotions. Grief, for example, can lead us to focus on short-term gains rather than long-term gains. But gratitude has the opposite effect. So with gratitude when you are in a situation about which you are frustrated, you can overcome the short-term (often high risk) bias that goes with the blues. Alternatively, you may be able to replace anger for fear, offsetting the effects of the decision to feel out of control and out of risk. This can be helpful in any potential threat situation.

2. Strategies that ‘bracket out’ helpless emotions

Mindfulness / meta-awareness. Most of the negative effects of our emotions happen automatically without awareness. Being more cognitively aware of their decision-making processes can help us to blame emotions at their exact sources, helping to reduce the influence of biased emotions on judgment and decision making (e.g., weathering reduces its impact on well-being judgment). Also, forcing oneself to be more 'accountable' (e.g., expecting an expert audience to justify one's decision) can also reduce the impact of biased emotions (although they can still be strongly felt).

Choose 'Default' Reconstruction This method is more consistently effective because it requires less effort! For example, if cafeterias are organized in such a way that the first meals you walk before are healthy alternatives, the 'instant spending' food choices you make due to hunger do not derail your health goals. For another example, many U.S. states require people to wait before buying a gun, which reduces any immediate effect of temporary anger. And couples have to wait 1 to 6 days to get married after getting the marriage license.

Embedded Mindware: Apps

Thinking of logical choice (solid lines A and C in EIC model) can be helped by apps like FYI decision. This allows you to (a) identify and weigh the various criteria relevant to your decision, (b) identify the different options you have, (6) evaluate each option in terms of weighted criteria to come up with an overall 'best option'. (Although the app does not factor in the probability of different results, which you should consider.)

EIC model walk-through

Let's work with an example.

We have to decide which project to commit to next month and we have two options: Project X and Project Y. We can't do both! We've just completed a project and we're proud of what we've done with it. And I want to move the speed forward.

First we identify that we reasonably consider each option in terms of benefits and costs. Benefits can come from a sense of interest in the project (how inspiring it is) or a sense of rapid progress, as well as the results of completing each project. There may be costs such as effort or stress involved, delays or failure to complete the project. It is important to imagine the expectations / predictions in the EIC model Psychological effects Advantages and costs of each option (Line A) We also have to judge the disadvantages of succeeding in what we set out to do - how likely are we to complete Project A or Project B as intended? Have we factor in all the uncertainty?

From all this information, we should be able to estimate the 'expected utility' for two options - Project A or Project B. This is the starting point for a good decision. We can choose based on this process - but the EIC model helps us go deeper and make better quality decisions.

We need to reflect on ourselves The current emotion And how they can influence our judgment and decision making process. In this case:

1. Your personality - such as over-optimism and self-confidence - can make you recklessly overestimate your chances of success (Line B ') Knowing yourself is important here.
2. Characteristics of options that have an immediate emotional impact on you: For example, delaying an option can lead to feelings of frustration that negatively affect your decision, especially if your motivations are directed to instant gratification right now (Line C ')
3. We can focus too much on the expected emotion when we imagine such a project failing - which can overwhelm our decision-making process with a sense of 'fear of failure'; Or, conversely, the joy of imaginary success may favor a well-rounded verdict towards the Snap decision (Line F)
4. Emotions of pride that still remain from the previous project Carries And gives us a more biased view of our own ability and ability to control the next project (Line H.)

After considering all this, you can judge that you have to give yourself something Time Let your current sense of pride or current positivity erode into a little more neutrality so that it can give you more objectivity about the uncertainties involved. You can try too Reframing Fear of failure otherwise: 'If it fails, it will be a valuable learning experience'. This can help one of the options become more attractive in a more logical way. You can imagine there Your decision is justified Someone, to give you a more useful isolation from the unwanted mental liver.

After all this, you must be good to go!

IQ Mindwear Core Architecture Walk-Through

Here is the EIC model in our main architecture.

• Expanding your cognitive abilities through Gated N-Back training will help you understand and apply the rules and techniques of the EIC model.
• Mindfulness / meta-awareness will help you to reflect on your own decision making process and identify the emotions that may influence your decision.
• In the process of intelligent thinking: Possibility The need to visualize different outcomes and emotional reactions; Argument / Argument Needed to calculate expected utilities based on weighted cost and sum of benefits; Proof Useful for gathering information that may be relevant to your decision-making - such as 'reality verification' and asking others how realistic your options may be; And The value The thematic value of different outcomes is what you need in your judgment - the 'utility' of the consideration which will include the emotional response.
• After working with the EIC model for a while, your decision may also benefit Incubation - Through meditation, daydreaming, confusion or sleep, you will be able to make the right decision when you are alert and focus on the subject again.

IQ Mindwear Exercise

Try working through the Emotion Embed Choice (EIC) model. You need to make an important decision, considering the potential for different outcomes and their expected costs and benefits (utility and associated emotion). But also choose all the possible psychological effects on your decision. Consider also how you can improve your decision making by using some of the mindware techniques described above. Put the IQ Mindware core architecture here as a more moderate framework for your work.

Cost of completion of the project: $ 200 million.

Lunch date: The probe was successfully launched on July 20, 2020, at 1:58 AM local time in the UAE.

Date of arrival: February 9, 2021.

When the probe enters the capture orbit: 7:42 pm UAE time.

During the live broadcast of the arrival of the probe: 7 pm and the broadcast will include television stations and all social media platforms.

The date of arrival of the investigation is of national importance: The arrival of the search on Mars coincides with the celebration of the fiftieth National Day of the Union Declaration.

The Hope Probe The goal is to explore Mars in order to present clear scientific reasons that help us to understand our planets, Mars and other planets in general, and to achieve the natural hope of providing a complete and clear picture of the planet's atmosphere. By studying the atmosphere of Mars, we can find out the reasons why Mars was transformed from a normal planet like ours to a barren and dry planet.

The Hope Probe The project is truly a window of hope on which millions of people from 56 Arab and Islamic countries stand, as the success of the project will earn the UAE a golden point in the field of scientific and research projects and is not new to the UAE as it is always useful and Interested in excellence worldwide. But the Hope Probe in particular represents the great aspirations of the state.

Al-Amal has announced the start of the search operation

It began on July 16, 2014, when His Excellency Sheikh Khalifa bin Zayed Al Nahyan, President of the United Arab Emirates, and Sheikh Mohammed bin Rashid Al Maktoum, Vice President and Prime Minister of the United Arab Emirates, announced the scientific project to achieve great success in completing the UAE Mission. Has done, and is the fifth among the countries in the world to complete a country-owned qualitative scientific program to explore Mars and the first in the Arab world to reach Mars, called the Red Planet.

Probe work stage from launch to arrival

The launch of the probe includes 6 main stages:

The probe is being launched.

Initial operation.

On space.

Entering a capture orbit.

Going into scientific orbit.

The scientific level includes research, exploration and data transmission.

The Hope Probe successfully completed the first three stages in July last year and was launched from the Tanegashima Center in Japan on an H2A missile. , The probe will collect and send all the detailed information to Mars through the scientific devices loaded with it.

The device used to achieve the scientific purpose of the Al-Amal probe

The probe carries 3 innovative scientific instruments on board to give a detailed picture of the climate of Mars and the different layers of its atmosphere, which gives our society a deeper understanding of the special processes in the atmosphere.

The United Arab Emirates has joined the ranks of the world's space exploration

At each stage of the launch it needs to be handled with precision, professionalism and efficiency by the working team and before reaching the final stage, all the sub-instruments on the probe board will be re-examined and tested to ensure complete accuracy in trying to pass all stages without errors.

To successfully complete the mission, half of the fuel in the probe tank will be burned to allow it to enter the capture duct. This burning process will continue for about 27 minutes to reduce the speed from 121,000 to 18,000 km / h. The probe is also designed to guide itself at this stage due to its inability to communicate immediately.

Since the launch of Probe Idea in 2014, the project has faced challenges, the most prominent of which were the Corona epidemic and the mission to relocate it from Dubai to Japan, where it was based and only accepted. 6 years of work, while other missions took 10-12 years to reach Mars, should be handed over to the task force and the people in charge of this distinguished scientific project.

If the UAE manages to reach the surface of the Red Planet, the UAE will be the first in the world and the fifth in the world, and it will enter the adult space club through its wide door.

What is the difference between launching the UAE Arab Hope Probe?

There are about 1000 gigabytes of unprecedented data and new data that the probe will collect on the red planet, and it will be stored securely in the UAE's scientific data center, and the data will be indexed and analyzed by an elite group of members. Scientific team, which will be available to humanity for the first time. The UAE is willing to share it for free with the scientific community interested in everything related to the glam of Mars as an indication of its ability to serve human knowledge.

Another feature that sets the Emirates Al-Amal probe apart from other scientific projects in many countries to try to reach Mars is that the project was completed at half the normal cost of similar projects, as we mentioned at the outset. 200 200 million, and is considered one of the least expensive projects in the world thanks to the efforts of the scientific, research and engineering cadres of the ancient United Arab Emirates.

Which is the most dangerous stage of the journey?

The Hope Probe space mission has brought a mixture of confidence and anticipation among those in charge and its observers about the possibility of successfully entering orbit in the light of an Emirates spacecraft towards Mars.

The most important phase of the mission, which was launched in July 2020, is the phase of entering the capture orbit and it lasts 27 minutes which is called blind minute. Failure to perform the strategy could result in the spacecraft failing to enter Mars orbit, or it could lead to a collision with the planet, as happened in the 1999 NASA space mission "Mars Climate Orbiter".

This phase has been extensively trained, designed and tested, but the use of a propulsion engine at full power for a continuous 27-minute period is an unprecedented process in the history of space missions, as it will consume half the fuel carried by the probe. Slow down its thrust at a high speed, currently about 121,000 km / h.

What is 'mindware'?

The word 'Mindwear‘Perkins made the first in his book Outsmarting IQ: The emerging science of learning intelligence. Mindware refers to Rules, knowledge and strategies that help in decision making and problem solving. Mindwear is a term used to describe the knowledge you acquire in order to intelligently deal with target situations: your Cognitive toolkit.

There are three types of mindwear: architecture, model and method. Architecture is a broad, extensive structure; Models are helpful theories or schemes, and methods are methods, rules, heuristics, techniques and much more, which help in data processing.

Exercise on HighIQPro Tutorial Mindware will create stores that you can use for a variety of cognitive ranges Function - For strategizing, problem solving, decision making, understanding etc.

Evidence based Mindware architecture The figure below shows what you can learn in the HighIQPro tutorials. This is the most comprehensive, commonly applied, mindwear model that you will use constantly while you build your cognitive toolkit to be smart. This is called the IQ Mindware Architecture Model (IQMA Model).

Benefits of increasing intelligence Joint development (1) Meta-awareness / Minefulness, (2) Mindware strategy and (3) Cognitive ability. At the heart of this process is the ability to imagine PossibilityThoughts Logically (Using reason), being Proof- Bound (truth tracking), and know how Evaluation And will be managed by The value And preferences. All this is shown in the above triad.

This is above Aware Works synergistically with different techniques for triad Ignorance Incubation - Lower lower circle. You need incubation to mature Insights For our understanding insights, for creative problem solving, for intuitive decision making.

"Intuition: knowing or learning something directly without conscious use of reasoning; understanding immediately."

Mindfulness and meta-awareness

This is an important aspect of Mindwear architecture. You have to be Aware When the opportunity arises to practice a cognitive skill - by becoming aware of your own mental process. This Meta-awareness. Most of what we do is going on Auto pilotAnd it can prevent us from learning bad habits and applying useful mindwear.

In addition to self-awareness, we can also benefit from injustice Mindfulness Our mental processes and behaviors - for more mental intelligence and important ability to learn Wrong And Failure. Instead of being defensive through sensitive arrogance, mindfulness can help us to be more objective about our abilities and help us to deal with situations that we can avoid for fear of negative judgment or self-condemnation.

See this article for a general introduction to meta-awareness and mindfulness.

Cognitive Ability (Gated Dual N-Back Training)

Your general Knowledge based Power Includes:

• The Bandwidth The amount of information you can process while thinking about something through 'offline'.
• The Skills Establish your problem solving, decision making, comprehension etc.
• Your power Ignore Think of problems in your mind through automated, responsive processes and 'offline'.
• Your power Control your attention.

We know from scientific evidence HighIQPro's gated dual n-back training enhances cognitive ability.

Pac-Man game

Snake game

One of the most popular games of the eighties and nineties, which all Nokia device owners were addicted to in those days, was Snake because of our attachment to the concept of mobile games, we thought the game was easy when we started playing, The same big hurdle becomes even more difficult and the adrenaline starts to rise and based on the respect of this game and its huge fans, the updated versions have been improved that imitate the old original game. The numbers that enable you to control and many Snake games have been created and updated on Android as well as the original, we keep the most famous for you.

Full shield! Pinball: Space Cadet

Minesweeper game

If you are a Windows user you must have spent a lot of time playing Minesweeper, are you from a team that already knows how to play it or from a team that thinks it is a game of luck and calls on God before opening the block? The game is beautiful for everyone who has learned to play it, and it is not complicated by rumors. The rules are simple. The number of blocks indicates the number of mines next to it and you must identify all suspicious mines.

Crazy taxi game

One of the most famous historical arcade games that still lingers in the minds of many of the nineties generation, as it was first released in 1999, before the famous GTA series took its lead, and Crazy Taxi was primarily intended for X-Play devices and then for computers. The version begins. Its popularity continued to grow and thrive during that time, so the sequels Crazy Taxi 2 and Crazy Taxi 3 came out on Dreamcast and Xbox in 2001 and 2002, respectively, a beautiful, entertaining game that takes you back in time to the music of the original game. The simplicity of its graphics, download it and take your taxi around the city streets to the insane crowds and make money, available online on Android and Apple devices.

When it comes to simplifying things; The old adage "less is better" comes to mind, but people of all genders and impressions exaggerate the complexities. They think that if they add more exercise or complicate their daily exercise program, they will get better results. But stop for a moment and simply look, you only need 4 muscle building exercises at home.

Highlighted above

Push-up exercise, or as it is called "push-up", is the ideal exercise to build and strengthen the upper body. It is a complex exercise that targets the muscles of the chest, shoulders, back, abdomen, triceps and even the legs.

The advantage of push-ups

The development of upper extremity muscles that play an important role in push-ups, such as the shoulder muscles, the chest muscles, the bilateral and triceps muscles in the arms, and the spinal muscles. Abdominal muscles are used to keep the body strong during push-up exercises, they are straight and transverse abdominal muscles, because there are many joints in the body that need to be kept stable, so the exercise has been described as a composite exercise.

In our daily lives we often have to push and push things like doors and shopping carts, so the muscle fitness that you build as you do pushups will serve you well. Push-ups are also considered a measure of general fitness, allowing you to evaluate whether you need to put more effort into keeping your body in an acceptable position.

An error occurred while doing push-ups

- Relax the body in the middle part of the body, which is the abdomen

- Excessive neck raising or relaxation.

- Keep hands in an upright position during exercise.

- Movement limited.

Squats

It can be said that squatting is one of the best exercises to build the lower part of the body and add strength to the legs, as this exercise employs several muscles and joints at the same time, as it requires constant practice as well as following instructions to master it. Safely

The benefits of squat exercises

Squat exercises give strength and endurance as well as build lower body muscles. The heart is also involved in this stage, which improves strength and stability in the upper body. Many world-class athletes use squat exercises as a basis for their weight-loss programs.

The main muscles involved in this exercise are thigh muscles (anterior part) and gluteal muscles (buttocks) and also the back muscles, transverse abdomen, gluteus maximus, gluteus minor, adductor, soleus muscle, secondary role of calf. Muscles, and hamstrings.

This exercise can vary greatly, as older and older people can do half-squat, aerobic and short. This is especially beneficial for women who write overweight, but need to learn how to apply it safely so that you do not get injured or hurt.

Mistakes made while doing squat exercises

- Insufficient experience to exercise.

- Bending of the spine.

- Do not touch the ground during exercise.

Pull up

Pull-up exercises, or pull-ups, are one of the best exercises for upper body and back formation. This requires holding an iron rod in the hand, then repeatedly lifting and lowering the body. Pull-up exercises are one of the hardest exercises that can be done at home because it requires physical fitness and strength in the arm and back muscles, so it can be a barrier for beginners.

The advantage of a pull up exercise

The pull-up exercise primarily targets the broad and large back muscles, located on the back of your arm, but also includes and manages most chest muscles, upper back and shoulders, and helps ensure abdominal muscles stability. Of the body while exercising

Errors performed while performing a pull-up exercise

- Speed ​​up or slow down while exercising.

- Excessively open hands.

- Less and less movement.

- Removal of excess elbows from the body.

- Swing during exercise.

Dips

The dips exercise or diving exercise is one of the best exercises for developing the muscles of the chest, shoulders and triceps. The reason for this nomenclature is the way it is implemented, since a person bends his arms at two 90-degree angles, dipping or dipping his body between two parallel bars, and continues to bend up and down with his legs bent until he feels tired. .

Dips exercise poses a big challenge if you suffer from weakness in the upper part of the body, especially in the arms, because the whole weight of the body is placed on the shoulders. Since you must start this exercise a normal and limited number of times in the first period to avoid any damage to muscles and joints.

The Benefits of Deep Exercise

Diving exercises contribute to strengthening the triceps muscles of the back arm, shoulder muscles and upper pectoral muscles. The primary function of the triceps muscle in the arm is to lift the body and maintain body balance, and this is what we need during many daily activities.

Mistakes have been made while exercising dips

- Turn your back.

- Shoulders are raised and tilted too far forward.

- Tilt the body forward while exercising.

Source: https://www.arageek.com/ibda3world/excises-to-muscles-building