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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.

Friday, 22 February 2019

The Super Food For Hypertension And Weigh Loss :

Brown Seeds in a BottleHigh BP?Here is the way to manage Hypertension by eating Flaxseeds Daily.It is known as to keep blood glucose and cholesterol levels in check,moreover it is also known for its weight loss boosting ingredient.It keeps the heart healthy.Eating Flaxseeds along with a healthy diet helped lower both diastolic and systolic pressure in participants.
                   FLAXSEEDS FOR HYPERTENSION :-
These are high in potassium,100 grams of flaxseeds contain 813 mg of potassium,which helps negate the ill-effects of sodium.Excess sodium disturbs the water balance and exerts pressure on blood vessels which can shoot up blood pressure levels.Potassium acts as a vasodilator and eliminates extra sodium through urine.Flaxseeds are enriched with omega-3 fatty acids and fiber which is crucial to support heart health.Fiber helps protect the layer of cells lining the blood vessels,which helps keep blood pressure levels in check.
Flaxseeds contain alpha-linolenic acid and lignans which are beneficial in making sure blood pressure does not surge up.Lignans are helpful in improving digestive health,lower blood pressure,diabetes risk and bad cholesterol.
                      Where to get Flaxseeds ?
Flaxseeds are available in departmental store.But it is not advisable to consume too many of them raw,since these can generate a lot of heat and also their outer shell can contain toxins.If you buy whole flaxseeds,grind as needed and add to oatmeal,yogurt,smoothies,cereal,backed goods and casseroles.Sprouting flaxseeds releases more of their protein and omega-3 fats.
WEIGHT LOSS ;- Flaxseeds the super food is renowned for its weight-loss boosting properties.Regular consume of this super food with healthy diet may loose the extra pounds.Those who are fighting for loss weight these are the natural ingredients to use their daily routine.


Tuesday, 19 February 2019

RUN FOR HEALTHY HEART AND ADD YEARS TO LIFE :

People Having A Marathon                                                                                Running is the great way to stay in shape,pounding the pavement,treadmill provides tip-top healthy heart including many bodily benefits.
                         HOW TO START RUNNING :
According to study of cardiology that people who ran just only 30-60 minutes a week just a few minutes each day decreased the risk of cardiovascular death by 58% when compared to those who do not run at all.So there is no need to go out to run 30 miles a week in order to to help your heart.Whenever a seemingly fit runner has a cardiac event while running,it makes the news and strokes rumors that running is to blame.The fear of damaging a healthy heart or finding out too late about a previously undiscovered heart condition,can be enough to make a would be runner shy away from the sport,but what are the real odds of experiencing cardiac trouble while running.
While there is EVIDENCE TO SUGGEST  that your likelihood  of having a sudden cardiac arrest is higher while running,the overall likelihood of this happening is very small.Still make sure to pay attention to your body while running.If you feel shortness of breath or chest pain make sure to stop running and consult with doctor.
               HOW RUNNING PROVIDE STRONG HEART :
The exercises make the muscles stronger.When we exert,little tears from in our muscles and are then repaired during periods of rest with muscles coming back stronger than before,because your heart is a muscle,the same rule applies.Just like your other muscles,heart needs time to recover.According to experts,they recommend alternating hard runs with easier workouts in order to grow stronger,but heed this warning : without that rest EXCESSIVE ENDURANCE EXERCISE CAN ACTUALLY DAMAGE THE HEART.

Sunday, 10 February 2019

The Physical and Mental Benefits of Crawling :

Baby Wearing White Shirt Tied With Three BalloonsIf you want to get fit START CRAWLING.It makes for a superb co-ordinated workout that builds strength and it is easy to do,anyone can do it.
                                 The Reasons Why We Should Crawling :
There are several reasons for crawling,these are as following :-
1. BUILDS MENTAL SHARPNESS :- Crawling sends messages to the mind to balance body weight on either side as the weight shifts.Thus it brings about better mind body coordination.Moreover it challenges the neurological system.
2. WITHOUT EQUIPMENT :- It is a body weight based workout that challenges the body without using any equipment which can be done anywhere.
3. ENGAGES THE CORE :- Crawling engages the core and it is very safe.The spine is not stressed neither is the neck cervical.In order to stay upright like entire core unit.In doing so you can improve your alignment and also the shoulder and hip girdle.
4. GREAT FOR FLEXIBILITY AND TONING :- The primary movements bring all those forgotten muscles in to play.As you perform the crawling action,you can increase the range of motion at the joints and improve walking mechanics.
5. CRAWLING IS MULTI DIMENSIONAL ;- It involves multiple planes such as sideways,up and down,crosswise,as you are in a quadrupedal position with all four limbs touching the floor,it becomes anti-gravity as it pulls the body down in a different way.
               DIFFERENT TYPES OF CRAWLING :-
[a] GORILLA CRAWL :- To perform it start with the feet wider than the shoulder-width,bend and shift the weight on hands,then jump forwards.Place your hands forward and repeat.
[b] INCHWORM CRAWL :- To do it stretch out straight and get in to the plank position.Look upwards towards the ceiling and shuffle crawl forwards.
[c] BABY CRAWL :- This will have you make small moves with alternate hand and knee as you crawl.
[d] PANTHER OR LEOPARD CRAWL :- This is where you stealthily crawl just inches away from the ground in a stalking mode.
[e] BEAR CRAWL :- It is great for re-aligning the spine,the bear crawl involves moving forwards and backwards quickly with your derriere facing upwards like a bear.

Thursday, 7 February 2019

AMAZING HEALTH BENEFITS OF GRAPES :

Grape Fruits Grapes are one of the most nutritious foods containing carbohydrates,potassium,Vitamin A,C,iron,Vitamin B6,calcium,protein and magnesium.These tiny flavor packed fruits pack a giant punch.So regular using grapes might help in your overall body health.These are in bunches grow on vines,green purple,red,all shapes of round and delicious.
                            GRAPES AND ITS HEALTH BENEFITS :
                There are number of health benefits,some of these are as following :-
1. ENERGY BOOSTING FRUITS :- These fruits contain carbohydrates,particular cellulose,which is a NATURAL ENERGY BOOSTER.Pop a handful of grapes in your mouth and you will have instant energy.Due to the high fiber content in grapes they are slower to metabolize,giving longer lasting energy.
2. GRAPES PROVIDE HEALTHY HEART :- Grapes loaded with Antioxidants which are linked to a reduced risk of cardiovascular disease.Moreover it contains polyphenols which are also associated with decreased risk for cardiovascular disease.According to research study that grape polyphenols could reduce LDL[bad cholesterol],lower blood pressure,reduce inflammation,among other heart healthy benefits.It was concluded that a diet rich in fruits and vegetables,including grapes,can DECREASE THE RISK for cardiovascular disease.
3. HEALTHY DIGESTION :- Grapes contain fiber,that is why ,help the digestive system move along quite nicely.Fiber found in grapes is mostly made up of insoluble fiber that remains intact as it moves through your intestines to keep your bowels healthy.The water inside the grapes is also a key component that aids in healthy digestion.


Sunday, 27 January 2019

EXCITING HEALTH BENEFITS OF LENTILS :

Lentils on linen sackcloth                                                            LENTILS,nutty and earthy in flavor, a high nutritional property have become a tasty staple in die,which is low in calories,high in nutrition are the perfect legume to eat in summer as salads,crudite and crackers,spreads as an item on a vegetarian dinner plate.
Lentils have a number of health benefits,according to nutritionists,these are as following :-
1. HEART HEALTH :- Lentils as a high fiber foods with folate and magnesium,which are big contributors to heart health.Folate lowers homocysteine levels,a serious risk factor for heart disease and Magnesium improves blood flow,oxygen and nutrients throughout the body.Low levels of magnesium have been directly associated with heart disease,hence eating lentils will keep heart healthy.
2. LOWER CHOLESTEROL :- It helps to reduce blood cholesterol since it contains high levels of soluble fiber.Lowering cholesterol levels reduce the risk of heart disease and stroke keeping arteries clean.
3. WEIGHT LOSS :- Lentils include beneficial nutrients like protein,fiber,vitamins and minerals which are low in calories and contain virtually no fat.One cup of cooked lentils contains only about 230 calories,but still leaves feeling full and satisfied.
4. GOOD PROTEIN :- Lentils contain the third highest levels of protein.26%of lentils's calories are attributed to protein,which makes them a wonderful source of protein for vegetarians and vegans.
5. INCREASES ENERGY :- It increases steady,slow burning energy due to its complex carbohydrates and fiber.Lentils are also a good source of iron,which transports oxygen throughout the body and is key to energy production and metabolism.
6. STABILIZED BLOOD SUGAR :- Soluble fiber traps carbohydrates,slowing down digestion and stabilizing blood sugar levels.This can be especially helpful for those with diabetes,insulin resistance or hypoglycemia.
7. DIGESTIVE HEALTH :- Lentils have insoluble dietary fiber which helps to prevent constipation and other digestive disorders like irritable bowel syndrome and diverticulosis.

Tuesday, 22 January 2019

THE MOST EFFECTIVE EXERCISES FOR FLAT ABS :

Young people doing abs crunches lying on rubber carpet mats at gym. Millennial girls guys wearing sportswear and sneakers do stomach situp exercises indoors, side view. Wellbeing and wellness concept                                                                         The most popular symbol of fitness globally is a well defined set of abs.Everybody like to flaunt ripped six pack abs.So it is very important some important exercises that one can do to target the abs.Here are top five abs exercises for them who want six pack abs as follows :-
1. SIT-UPS :- For Sit Ups lie on back with knees bent and feet on floor,raise arms overhead and inhale.As you exhale,lift your trunk and reach for your feet with your hands.When the shoulder crosses over the hips,inhale and go to starting position.
2.SIDE PLANK :- To do Plank lie on your side with elbow directly under your shoulder,lift hips off the ground.Shoulder,knees,hips and ankles will be in a diagonal straight line.Neck aligned with spine.Maintain a Natural Breathing pattern throughout and maintain position till you can maintain proper form and alignment.Repeat on other side also.
3. PLANK :- Lie on floor belly down,raise your feet so you are on on your toes and arms to rest on elbows just below the shoulder and not ahead or behind.Hips,shoulder,knees and ankles should be aligned and head should be with your spine which look like a raised plank.Maintain a normal breathing pattern and hold this position as long as you can atleast 30 seconds and over time,increase the timing to 2 minutes.
4. HOLLOW ROCK :- To do this lie on your back with legs in front and arms overhead,lift shoulders off the ground till the lower part of shoulder blade is on the ground.Feet should be off the ground by about 6-8 inches.Rock back and forth with your pelvis as the fulcrum,as many reps as you can maintain form.
5. RUSSIAN TWISTS :- To do this exercise sit on your sit bones with your torso angled at 45 degree angle,knees are bent and at a 45 degree angle from the hip.Using a med ball,bottled water or any weighted object,tap the ground close to your hip with it and lift ,tap the other side.Hips,legs and trunk should remain rigid throughout the movement.Inhale as you tap the ground and exhale as you lift.

Sunday, 20 January 2019

HEALTH BENEFITS OF SESAME SEEDS,IT CAN HELP YOU TO BURN BELLY FAT :

Brown Seeds in a Bottle  Sesame Seeds [Til] have been used since ages because of its marvelous health benefits and medicinal properties.These are full of essential nutrients included fiber,protein,iron,vitamin,omega 3 and sesame seeds can help you to lose weight.
Person Holding Tape Measure                                                                                    Sesame seeds help to lose weight as well as it helps to promote healthy skin,hair,help detox balance the hormones,support heart health and can even help to cut that belly fat.The two unique compounds present in it are sesamin and sesamolin have been proven to lower cholesterol,prevent hypertension and promote weight loss.
                     THE IMPORTANT INGREDIENTS THAT USEFUL FOR WEIGHT LOSS :
1. RICH IN LIGNANS :-It helps burn fat by causing the body to release more fat-burning liver enzymes.These are also said to inhibit the formation and absorption of cholesterol and decrease fat metabolism.
2. HIGH FIBER :- Fiber keeps fuller for longer and thus stops from binge eating.It also helps in keeping blood sugar steady by making the sugar and fat enter bloodstream at a steady rate.This helps avoid the sudden crash that makes feel hungry.Having fiber rich foods is also beneficial because fiber helps to lose weight but along with maintaining the muscle mass.
3. RICH IN PROTEIN :- Protein is the first dietary change to lose weight.Sesame seeds are an excellent source of protein,that increases metabolism and curbs hunger.
4. LOW IN SODIUM :- As the sesame seeds low in sodium,it helps in regulating body fluids and prevent water retention in the body that makes up for water weight.
                                INCORPORATE SYSTEM OF SESAME SEEDS :
Sesame seeds can be added over backed veggies,salads,sandwiches,stir-fried veggies and smoothies.
      

Wednesday, 9 January 2019

IMMUNITY BOOSTING EXERCISES THAT FIGHT FOR COLD AND FLU :

Man Running at Marathon Event     During the Cold weather we all worry about immunity how to keep it up and to avoid the infamous Cold and Flu.So there is such a thing which can boost immunity and at the same time save from the hassle of suffering from cold and flu.
A number of studies conducted to find out the things that best boosted the body's ability to fend off illness,Exercising regularly secured the first position.Turns out being physically active and exercising regularly are the most important factors to reduce the number of days that suffer from Cold and Flu.
                                             EXERCISE FOR BOOSTING :
To reap the workout benefits for health,light aerobic activity like cycling and jogging should be done for about 30-60 minutes in a day which will increase the circulation of white blood cells and flu-fighting cells,according a study.This study shows that after 75 minutes of continuous exercise,a body spikes the cortisol level throwing immune system out of whack.That is why in this case less is really more.
                                             The circulation of the immunity boosting cells slow down to pre-workout levels three hours after completed workout.So it is important to do cardio,strength and weight training to maintain muscle mass and keep away those unwanted weight during the winter season.
Man Riding Bicycle on City Street

Wednesday, 2 January 2019

EXERCISES HELP TO REDUCE DEPRESSION AND SCHIZOPHRENIA SYMPTOMS :

Two Women Planking At The Seashore                                                                                                               According to experts exercising 2-3 times in a week may reduce the symptoms of depression and schizophrenia.They suggest that a structured physical activity regime can complement standard medication and Psychotherapy to better treat mental health conditions.
                           Researchers found that exercise can effectively reduce mental health symptoms,improve cognition and strengthen cardiovascular fitness among patients with depression and schizophrenia.Exercising 2-3 times in a week about 150 minutes,reduces symptoms of depression and schizophrenia and improves cognition,cardiorespiratory health in schizophrenia spectrum disorders.Combining aerobic with resistance exercise to improve outcomes for individuals with schizophrenia spectrum disorders and major depression.
                           Physical activity has a central role in reducing the burden of mental health conditions in people with depression and schizophrenia.
                           It is now time for professionally delivered physical activity interventions to move from the fringes of healthcare and become a core component in the treatment of mental health symptoms.Long term outcomes and full recovery among people with mental illness are often poor,even for those receiving appropriate medications.People with mental illness also experience very poor physical health and drastic physical health inequalities,which lead to this population dying up to 20 years prematurely.Signs and Symptoms of premature cardiovascular diseases can be identified early in the disease course of mental disorders,when patients are in their 30-40 years.
                          Research study provides evidence that physical exercise plays a great role in reducing cardiovascular conditions and improved physical health with fitness.