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Sunday, 17 March 2019

The Amazing Slim Stomach Workout For Summer :

Woman Flexing Her Legs                                      Do you want slim stomach?If yes,then you get that goal simply by following a healthy diet and a regular routine of comfortable exercise which you can do everywhere.The workout which make you slim stomach are like these :-
1. FOREARM SPIDER PLANK :- To perform this,start on floor in forearm plank position,body balancing on forearms and toes,palms flat.Keep hips level and bend right knee out to side toward right triceps,return to plank.Switch sides and repeat to complete 1 rep.Do this 8-10 reps.
2. Bodyweight Single-Leg Stretch :- To do this lie face up on floor with arms by sides,curl head and shoulders off floor,then raise extended arms and legs at a 45 degree angle to start,keeping upper body lifted throughout,bring right knee toward chest and reach right hand outside of right ankle and left hand inside of right knee.Switch sides and repeat to complete 1 rep,repeat it 8-10 reps.
3. Sit Back Twist :- Sit on floor holding 5 pound of dumbbell both hands.Lean torso back 45 degrees and extend arms forward at 45 degrees to start,rotate torso to right as you lower dumbbell with straight arms toward floor by right hip.Return to starting position and repeat to left to complete 1 rep.Do it 8-10 reps.
4. Balance Chop :- To perform it stand with feet wide and hold a single 8 pound dumbbell with both hands overhead,arms extended.Shift body weight to left leg as you pivot on right foot and rotate torso to left.Then bring dumbbell down beside right hip as you raise bent right knee to hip level.Reverse motion,returning to reaching upward toward left,to complete 1 rep.Do it 8-10 reps,switch sides repeat.
5. Spider Plank :- Start on floor in plank position,body balancing on hands and toes.Keep hips level and bent left knee out to side toward left triceps.Return to plank switch sides and repeat it to complete 1 rep.Do two sets of 10-12 reps for better result.
6. Double Leg Stretch :- To perform this lie face up on floor with arms by sides,curl head and shoulders off floor,then raise arms overhead and legs up at 45 degree angle to start.Keeping upper body lifted throughout,bring knees toward chest and circle arms around touching palms to outside of knees.Extend legs and raise arms overhead to start position to complete 1 rep.Do 2 sets of 10-12 reps.
7. Side Plank With Twist :- Start on floor in side plank position,body balancing on left palm and sides of feet right foot staggered in front of left,bend right elbow and place palm behind ear to start.Rotate torso to bring right elbow up to touch inside of left elbow.Reverse motion back to start position to complete 1 rep.Do 12 reps,switch sides repeat.
8. Quarter Squat Crunch :- Stand with feet hip width apart elbows bent out to sides and fingertips behind ears,squat slightly with bend knees about 45 degrees to start,then shift weight to left leg as you stand,lifting bent right knee and rotating torso toward right to left elbow and right knee meet in front of chest.Return to starting position switch sides and repeat to complete 1 rep.Do it 12 reps.
9. Half Boat :- Sit on floor with knees bent,feet flat and palms together in front of chest lean back 45 degrees,extend arms forward and lift legs with knees bent 90 degrees,Slowly lower body until middle and lower back are on floor,legs remain lifted.Slowly return to starting position to complete 1 rep.Do it 10-12 reps.
           

Wednesday, 13 March 2019

HIGH KNEE JUMP AND ITS HEALTH BENEFITS :

Woman Jumping on White Sand                                                                                                HIGH KNEE JUMP,is strengthening exercise for the legs and core will give a more flattering shape also help with overall stability,even correcting posture.It burn more Calories,up the Heart Rate and Tone Legs With 1 Move.
Couple Exercising On Beach                                                                                            High knee exercises work your calves,hamstrings,quads,abdominal muscles and shins.Here more than one muscle is being worked at the same time,thus you will burn more calories than if you are just doing an isolation exercise such as hamstring curls or crunches.Before this high knee jump a minimum of 5 minutes warm up to ready your muscles and that can run or march in place,along with performing a few dynamic stretches such as toe touches,side bends and a few foot grabs to stretch the quads.
After warm up stand up straight,place your feet about hip-width apart,place your hands palms down facing the floor,hovering just above your belly button.Drive your right knee up to meet your right hand quickly,bring the same leg back to the ground immediately bring the left knee coming up to meet your left hand.When you are alternating knees you want to do it with a hopping motion,staying on the balls of your feet the entire time and make sure that you are engaging your abdominal muscles as each knee comes up to meet the hands
If you do not quite have your endurance built up yet,have knee issues or a beginner,you can still target the same muscles with this variation of the high knees exercise.
You can begin in the same stance as the high knees exercise with your palms at belly button height and facing down towards the floor.Bring your right knee up to meet your right palm,then lower the same leg down to the floor and repeat with your left knee.Leave the hopping part out and keep alternating knees while engaging your abdominal muscles as you bring the knees up each time.
Another exercise is High Knee Oblique Twist where standing with your feet hip width apart and make a fist with both hands,then bend the elbows to where your hands are about level with your chin.Drive the right knee up,twist your torso to the right and bring the knee to meet your left elbow,immediately repeat with the left knee meeting your right elbow and do this in a hopping motion while staying on the balls of your feet.Keep your abdominal muscles engaged as your knees come up,squeeze the the side oblique muscles as you twist.
Try to keep moving a minimum of 20 minutes at a time,

Sunday, 10 March 2019

AMAZING HEALTH BENEFITS OF CORN :

Corn Cob on Blue Surface                                                                      CORN is a GRAIN though it is usually known as VEGETABLE which contains Antioxidants,Vitamins,Minerals and rich in Fiber.Corn has many colors such as yellow,orange,purple,red,white and blue even black.The kernels of the seeds of corn hold the majority of nutrients and are the most consumed parts.
                                    CORN AND ITS HEALTH BENEFITS :-
Corn has many health benefits as mentioned below :-
1.ENERGY BOOSTER :- Corn contains complex carbohydrate which gets digested at a slower pace,which in turn provides energy for a longer duration of time.One cup corn yields around 29 grams of carbs which provides physical Energy and ensures proper functioning of the brain and nervous system.
2. GOOD FOR ANEMIA :- Corn contains Vitamin B-12.Iron and folic acid that helps in the production of red blood cells in the body,thus reduces the risk of Anemia,by supplying enough of the nutrients required to produce fresh Red blood cells.1 cup of raw corn contains 125 calories,27 grams of Carbohydrates,75 mg of Iron,4 g of protein,9 g of sugar and 2 g of fat,according to nutritionists.
3. LOWERS CHOLESTEROL AND BLOOD SUGAR LEVEL :- Corn oil and sweet corn increases the Blood Flow,lowers cholesterol absorption and regulates insulin,making it an excellent choice for diabetes and cholesterol patients.Corn is rich in Vitamin B-1,B-5,and Vitamin C,which helps in fighting Diseases and generating new cells.Fiber of corn helps in lowering cholesterol levels in the body by reducing the levels of Blood Sugar In Diabetes patients.
4. WEIGHT GAIN :- Corn can be a healthy addition to your meals if you want to gain a few kgs.Eating junk and bad fats will only land you up with other health issues in the long run,You will get healthy Calories and get a host of vitamins and excellent quality Fiber.
5.HEALTHY SKIN :- Antioxidants and Vitamin C of corn increase the production of collagen and prevent UV generated free radicals from damaging the skin.Corn oil,corn starch can be directly applied on skin and often used as an ingredient in many cosmetic products.
6. HELPFUL DURING PREGNANCY :- Corn is rich in folic acid,contains zeaxanthin and pathogenic acid which reduces the risk of birth defects in Baby.It protect the baby from muscular degeneration and physiological problems.Its high fiber content soothes Constipation a very common problems for expecting mothers.

Wednesday, 6 March 2019

Most Amazing Brain Exercises That Improve Memory,Performances And Memory :

Brain Activity                                                                             Brain is a fascinating organ,which contains billions of nerves.This is very very good to put your brain a test every once in a while,because the brain is an extremely smart organ capable of carrying out various tasks.The more you challenge it,the more it will learn and evolve,and as such will stay active.So to keep the brain more and more active here are some most effective exercises which help to stay active as follows :-
1.COOKING :- It is a skill which makes use of all senses to be able to create that perfect dish,sight,smell,touch,sound and taste.Try different recipes and cuisines and try to play around with unfamiliar ingredients,this way you will improve attention as well.
2. GAME :- The memory game used to play as children is an excellent brain exercise.The stack of cards with pairs of cars,buses,vegetables,fruits and all sorts of objects that were shuffled and arranged in neat rows and to match the pairs solely through the power of our memory.There is another ease game is to pay close attention to your surroundings on your way to or back from work and then draw out your way map of the route with all that you remember of seeing and check it out the next day.
3. ARITHMETIC :- It is an excellent exercise of brain,though majority of people hate maths.You need not to add up big numbers within seconds or multiply three digit numbers ,but partake in simple maths and challenge yourself as you progress.Back to basics and start with counting tables,then do the series of squares and cubes.
4. TRAINING GAMES :- Sudoku is a marvelous brain training game and Minesweeper game.This is digital world,that is why let's use technology.There will be a number of websites that will pop up with an extensive range of games where you can start playing by signing in to any website.As simple as that.Most of them are formulated in such a manner to train your cognitive skills,attention,memory,mental flexibility,speed and emotional intelligence.
5. PUZZLE TIME :- If you like solving puzzles,you just about warming up to the thought,then go the easy way.First try your hands at jigsaw puzzles.It is a good exercise for the brain because it helps in refining your hand eye coordination and it is a lot of fun too.
6. HAPPINESS IS THE KEY :- Unhappy emotions can fog you mind,fear self-pity,depression,grief,envy,restlessness,hatred,anxiety,with this mist overhanging your mind senses can get dulled to the point where you are not registering even your immediate environment or experiences.It is therefore essential to stay happy,which also helps boost your brain to perform better.Release those happy hormones by working out,trekking,dancing and meditating or anything that makes you happy.
7. FUN WITH WORDS :- Things,Name,Animal,Place this would definitely rank high as one of the all time favourite games.It increase knowledge and sharpen your memory.Scrabbles is a great exercise .Another popular way to remember words is by Mnemonics,a practice where you try to connect a group of words by phrases to remember them better.Try to challenge yourself to remember all the names of the rivers in your state,the city names,capitals of different countries using mnemonics.

Thursday, 28 February 2019

The Most Effective Exercise That Relieve Neck Pain : ;

Image result for neck pain exercise                                                                     NECK PAIN is a very common problems associate with muscles.The neck muscles are under constant strain especially in desk jobs where people need to sit in the same position for long hours focusing on computer screen.The other cause for neck pain could be a lousy posture,where the spine gets bent.This puts strain on the neck muscles.When studying for long hours at a stretch with inadequate back support and a bent neck is another disastrous habit.Weakened muscles of the lower back is the cause of neck pain.To avoid neck pain,it is crucial to STRENGTHEN THE LOWER BACK muscles and then target the neck muscles.Sometimes sleeping position plays a role for neck pain.If the sleeping position is wrong by a high pillow which is a dominant factor responsible for neck pain,sleeping on stomach is a killer.The ideal way of sleep is on back or on one side of the body.
                   EXERCISES WHICH HELPS TO GET RID OF THE NECK PAIN :-
SHOULDER BLADE CONTRACTION :- These are tissues which contract and relax based on the activity of the body.It allows to ease the pain of the blades by involving the blades in active exercises.It will help to improve the flexibility of the shoulder.
MANUAL CERVICAL TRACTION :- To perform this exercise requires two people as partners.It is done to ease the pressure on the nerve  which are under constant strain.One person laying down flat,other must keep his/her hand under the neck of the person lying down and the other hand on the chin.The grip of the person giving the traction must be good.It should be repeated after every one minute.It provides instant relief from neck pain.
SHOULDER SHRUGS :- This is an exercise which involves weight training which is most commonly done in order to strengthen the upper trapezius muscles.The shrugs strengthen the already weakened muscles and prevent it from worsening.
NECK HYPER EXTENSION :- To perform it extend the neck backwards and introduce hyper extension with pressure.It helps in effective spine positioning and proper balance.
UPPER BENT OVER ROW :- Here are 3 steps, no-1,bend forward at the hips until trunk is at approximately 60 degrees flexion,while maintaining a flat back and extend arms fully.
2. Pull the shoulder blades back and together.
3. Lift the bar pulling elbows towards the ceiling,while keeping them fairly close to body.It helps in strengthening the back and thus relieves the pressure on the neck.

Tuesday, 26 February 2019

Breathing Techniques To Relieve Stress Or Anxiety:

Young man meditating                                       Breathing the correct way has innumerable health benefits.TRY 4-7-8 BREATHING TECHNIQUE TO RELIEVE STRESS.It prevents from catching diseases,improves posture and reduces inflammation in the body.Deep breathing helps in more ways to good health.
According to study,deep breathing is one of the best ways to lower stress and anxiety levels.That is why when you breath deeply,it sends a message to your brain to calm down and relax.Deep breathing makes your body feel like it is already relaxed.
                              THE POWERFUL BREATHING METHOD :
When you breathe you need to count till 8,where you have to breathe in till the count of 4,hold your breathe till the count of 7,and then breathe out at the count of 8 again.The most useful part is that you can do it anytime,anywhere without any equipment.which is very simple
Moreover deep breathing has many other health benefits,these are mentioned as below :-
[A] Deep breathing makes you look younger by improving skin.
[B] It increases energy level.
[C] Deep breathing improves mental state.
[D] Deep breathing improves the respiratory system.
[E] Deep breathing improves the cardiovascular system.
[F] Deep breathing calms down nervous system.
[G] Deep breathing reduces muscle tension.
[H] It strengthens the lymphatic system.
For these innumerable health benefits SIT BACK,RELAX AND DEEP BREATHE............

Sunday, 24 February 2019

Do You Want A Slimmer Nose?Do These Simple Exercise At Home :

Monochrome Photo of WomanThere are safe and natural ways to get a Slimmer nose through simple exercises not about 20-30 minutes of cardio at gym,but rather various nose-shaping exercises that can do at home to gradually alter the appearance of standout feature.
Here are some highlight how to get a slimmer nose without surgery or sweating.These are as following :-
1. SHORTEN :- To do this exercise grasp the bridge of nose by thumb and index finger.Use the other index finger to push the tip of the nose upwards.Then pull upper lip down and release to exert pressure downwards against index finger.Do this 10 times and then relax.
2. SLIM DOWN :- To perform it make an 'O' shape with mouth and using index fingers,gently push nostrils halfway so that you can still breathe through nose.Look up at the ceiling and breathe out through your nose while flaring your nostrils.To see best results repeat it multiple times in a day.
3. SHARPEN :- In this exercise you should have to smile and push the tip of your nose upwards with your index finger.This exercise helps to build the muscles that are on the sides of your nose.To see the best results you may perform this exercise 20-30 times in a day.