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TOP 4 EXERCISES FOR FLAT STOMACH 2021

TOP 4 EXERCISES FOR FLAT STOMACH 2021TOP 4 EXERCISES FOR FLAT STOMACH 2021

Hello friends today we are going to perform TOP 4 EXERCISES FOR FLAT STOMACH 2021 

  • I CAN’T 
  • This is what many people think and that is the reason they are not able to do it
  • YES, I CAN
  • This is what you have to think otherwise you are not even going to give it a try
  • You have to stop thinking negative 
  • Just think positive and it happens 
  • You will get good results 
  • Once you have decided on your goal then nobody can stop you from achieving it
  • You are only the one, who is going to make you reach there where you want to be
  • So, for achieving your abs goal here are the exercises

TOP 4 EXERCISES FOR FLAT STOMACH 2021

1)LEG RAISES: 

LEG RAISES is the exercise for your lower abs

  • It takes a lot of effort and strength as you have to raise only your legs
  • For the position of this exercise lie down on the floor
  • Keep your hands by your side palms facing the floor
  • Now raise your legs but to such an extent that your glute muscle shouldn’t be lifted
  • Let your legs come down slowly don’t let it go down fast
  • Remember you don’t have to touch your legs on the floor
  • You have to complete your exercise motion in a very controlled manner
  • Otherwise, it can affect your lower back
  • When you raise your legs Squeeze your abs and breathe out
  • When you come back to your starting position breathe in

SETS 3 REPS 8 to 10

2)SEATED JACKKNIFES:TOP 4 EXERCISES FOR FLAT STOMACH 2021

Seated jackknifes also some people call it sitting crunches

  • This exercise can be done on the floor or on the bench too
  • We will perform it on the bench
  • For this exercise, you will have to sit on the bench
  • For keeping yourself balanced in this exercise you have to hold the side of the bench with both your arms
  • The distance between your arms should be your shoulder width
  • Now lay back a little and by bending your knees lift your legs
  • You have to lift your legs towards your chest 
  • Also, you have to move your upper body forward to balance your position
  • Squeeze your abs and return to the starting position
  • Do this exercise slowly and in a controlled way so that you shouldn’t get imbalanced
  • As there are always chances of injuries if you are not performing the exercises properly
  • When you are raising your leg and moving forward breathe out
  • When you are returning to the starting position breathe in

SETS 3 REPS 8 t0 10

These TOP 4 EXERCISES FOR FLAT STOMACH 2021 will trim your abs make you slim and give you the great healthy look which you always wanted 

3)SIDE JACKKNIFES:

Side jackknifes is the best exercise for our obliques

  • For this exercise, you have to lie down on your side
  • If you are lying down on the left side then keep your left hand straight in a 90 degree or you can keep your forearm for more balance
  • Keep your right hand behind your head
  • Your full body should be in the straight position
  • Your right leg should be on your left leg 
  • Now holding the position of your hand and head bring them up 
  • At the same time lift one leg and squeeze your oblique muscle
  • Now slowly come back to the starting position
  • When you are squeezing the obliques breathe out
  • When you return to the starting position breathe in
  • Do it on both the side

SETS 3 REPS 8 to 10

4)DEAD BUG:

DEAD BUG is a very good exercise to strengthen your core

  • For this exercise lie down on the mat
  • Now raise your arms perpendicular to the ground
  • Your hips 90 degrees as well as your knees 90 degrees
  • First, you have to bring down your right hand above your head
  • Simultaneously you have to straighten your left leg
  • You don’t have to touch the floor 
  • Keep your core tight while performing the exercise
  • Now come back in your starting position
  • Do it on the other side to that is with your left hand and right leg
  • Your back should not arch much otherwise you can face some problems
  • It can give you strain or also you can get lower back injuries 
  • So be assured while performing the exercise that you are performing it correctly
  • When you have straightened your leg and brought your arm above your head breathe out
  • When you have come to the starting position breathe in

SETS 3 REPS 8 to 10

Conclusion:

These TOP 4 EXERCISE FOR FLAT STOMACH 2021 will let you achieve a strong core 

  • A strong core supports your health and also it corrects your body posture
  • Having a correct body posture means you will stand tall and always get noticed
  • Hope you have enjoyed reading my post
  • Do comment and share with your family friends and also on your social media too
  • SHARING KNOWLEDGE IS ALWAYS GOOD
  • You may also like my last post which was about TOP 6 NATURAL PAINKILLERS 2021 and also TOP 5 EXERCISES TO LOSE FATS 2021
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TOP 6 NATURAL PAINKILLERS 2021

TOP 6 NATURAL PAINKILLERS 2021

Hello friends today we are going to talk about TOP 6 NATURAL PAINKILLERS 2021 which have many such properties that are more effective and have no side effects

  •  Nowadays nobody prefers to visit a doctor firstly they try the natural medicines which are at home
  • The kitchen is a small clinic and the mother is your first doctor as elders say. Many spices and herbs can treat your pain.  
  • Also, some of the fruits have good properties
  • You may be surprised to know TOP 6 NATURAL PAINKILLERS take more time to heal but are very effective
  • Natural herbs can give you relief from diseases like cough, cold, and fever. It can also relieve some pain and act as an alternative painkiller with no side effects on your body
  • Try these natural painkillers and I’m sure you’ll never go for the medicines
  • So, here are

TOP 6 NATURAL PAINKILLERS 2021

1)TURMERIC (HALDI)

Turmeric is a spice which is used as a medicine for thousands of years

  • If you are having some stiffness in the joints, or some muscle pain and tiredness SUDDENLY, it can happen if you are playing your favorite sport after a long time while playing you are not going to realize it.
  • But the next morning itself you are going to have body pain.
  • The best natural remedy for it is Half spoon turmeric in one glass of milk.
  • Boil it properly and drink it hot .it is not only a body pain-relieving remedy but also very good in this pandemic situation
  • Doctors too suggest having turmeric milk once a day

  2)GINGER(ADRAK)TOP 6 NATURAL PAINKILLERS 2021

Ginger is one of the spices which relaxes our muscles and also it works as a painkiller.

  • GINGER can help ladies especially during their periods when they have cramps in the stomach and can also go through the pain and have stiffness in the body
  • Just take a little piece of ginger keep GINGER in the mouth and go on sucking or you can also take ginger tea it is also very helpful
  • Ginger can also be useful in your cold and cough
  • Just take half spoon ginger juice and half spoon honey mix it properly and take it before you sleep at night
  • In the morning when you wake up you will feel fresh
  • Don’t drink water after taking this juice at night or it may not affect

3) PEPPERMINT:

Peppermint contains a very high number of antioxidants which is very good for digestion

  • it also has antibacterial properties which help you keep your oral hygiene in good condition
  • PEPPERMINT will also help in curing many kinds of gum and teeth problems
  • PEPPERMINT cleanses your mouth effectively
  • More importantly, PEPPERMINT refreshes your breath
  • PEPPERMINT improves your immunity system
  • PEPPERMINT also helps in losing weight

 

I hope these TOP 6 NATURAL PAINKILLERS 2021 are available in every home easily. Switch from pills to these natural pain killers and take the benefit of it

 

4)CLOVE ( LAUNGE )TOP 6 NATURAL PAINKILLERS 2021

As many of the dentists suggest clove is also a very good natural pain killer

  • Clove oil is used to rub on the gums
  • If you have sudden pain in the teeth just take 1 clove and press it between your teeth’s
  • You will get relief. later you can go and visit a dentist

 

5)FENUGREEK SEEDS (METHI)TOP 6 NATURAL PAINKILLERS 2021

Fenugreek seeds also play a very important role as a natural pain killer

  • If you have backache or knee ache you can have fenugreek seed with water
  • It is going to help you relieve the pain
  • You can also have it when you are having bad motions
  • You will not have to take a pill for it
  • Fenugreek seeds will easily make your motions proper
  • Also, it will relieve your stomach ache which was going on during bad motions

6) 20:20:20 RULE:

If your eyes are tired feeling pain or stressed then follow the 20:20:20 rule

  • Don’t stare at your mobile or your desktop or laptop continuously
  • That rays are not good for your eyes
  • For relief purpose after every 20 mins of watching at the screen continuously take your eyes off the screen and see to some distance thing which is at 20 feet away for just 20 seconds
  • By doing this you are going to feel relaxed
  • You will not feel the pain in the eyes
  • Sometimes by watching on the screen continuously you may also have the problem of eye dryness or itching 
  • By following the 20:20:20 rule these kinds of problems get eliminated and help you in having a clear vision

Conclusion:

  • These TOP 6 NATURAL PAINKILLERS 2021will help you in relieving many kinds of pain
  • Every time these small pills are not the solution
  • If we are taking these small pills regularly and that too without any prescription for the long term then it can create many complications in our life
  • So, we should add on these TOP 6 NATURAL PAINKILLERS 2021 killers in our daily life routine
  • But if somebody is allergic or already having some complications then please consult the doctor and take the medicines accordingly
  • Having a great healthy lifestyle is our motto
  • Hope you have enjoyed reading my post
  • Do comment and share with your family friends and also on your social media too
  • Sharing knowledge is always good
  • You may also like my last post which was about TOP 5 EXERCISES TO LOSE FATS 2021 and also TOP 3 BASIC EXERCISE FOR BICEPS 2021
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TOP 5 EXERCISES TO LOSE FATS 2021

TOP 5 EXERCISES TO LOSE FATS 2021TOP 5 EXERCISES TO LOSE FATS

HELLO friends today we are going to perform TOP 5 EXERCISES TO LOSE FATS 2021

  • Do you want to have the abs you dream about?
  • Have you set the goal for your abs
  • Are you willing to have those six-packs
  • If YES
  • Then I have no doubts till the end of the post you will come to know the way to achieve your goals
  • But for achieving your goal you have to be ready for any tough task
  • Because getting rid of that hefty mid-section is not going to be easy
  • It’s hard to believe but it’s true
  • We all have that instinct but nobody talks about it
  • So you also have to prepare yourself mentally too
  • Always remember not only your exercise but also your diet is important
  • Your diet should contain proteins
  • You have to cut down your sugar just forget about it
  • Let it be your coffee or any of the sweet stuff which u like just let it go
  • Before starting your exercise always stick to your necessary warm-up
  • Now let’s start TOP 5 EXERCISES TO LOSE FATS 2021

1) VERTICAL LEG CRUNCH:

The first exercise which we are going to perform is VERTICAL LEG CRUNCH

  • This is a popular form of crunches for abs
  • In order to do this lie your back on the floor
  • Your legs should point towards the sky
  • You also have to hold your hands upward in the sky direction
  • You have to lift your head and shoulder simultaneously and try touching your toes with your hands
  • You have to come down back slowly in the starting position
  • While coming up to touch the toes breathe out
  • While going back to the starting position breathe in
  • SETS 3 REPS 8 to 10

2)STANDING KNEE TO ELBOW CRUNCHES:

This is the second exercise which we will perform

  • For this exercise, you have to stand with your feet apart
  • The space between your feet should be your shoulder width
  • Your hands should be behind your ears
  • Now you have to touch your right elbow to your left knee
  • You have to repeat it the same on the other side
  • Lift your knee as high as possible
  • While you are touching the elbow to the knee squeeze your abs
  • When you lift your knee breathe out
  • When you lower your knee breathe in
  • SETS 3 REPS 8 to 10

3)HIGH CRUNCHES:

This is the third exercise HIGH CRUNCHES

  • For this exercise lay your back on the floor
  • Keep your legs straight up
  • Keep your hands perpendicular to the floor (straight up pointing to the ceiling)
  • Now you have to lift your head and upper back
  • But you don’t have to touch your chin to your chest
  • Neither you have to put pressure on your shoulders
  • Instead, you have to feel the pressure on your abs
  • You have to squeeze your abs on the top
  • Now you have to come back down slowly at the starting position
  • Keep in mind that as much as you are attempting to lift yourself high while performing this exercise
  • Your abs are going to get engaged
  • When you lift yourself high breathe out
  • When you come back to the starting position breathe in
  • SETS 3 REPS 8 to 10

IF YOU ARE WILLING TO ACHIEVE YOUR SET GOAL OF TONED ABS THEN THESE TOP 5 EXERCISE TO LOSE FATS 2021 ARE SURELY GOING TO HELP YOU

4)CROSS CRUNCHES:

The fourth exercise we are going to perform is CROSS CRUNCHES

  • Place your back on the floor to perform this exercise
  • Put your hands behind your head
  • Bend your knees 90 degrees
  • Now you have to lift your head and upper back simultaneously tilting your torso one side
  • While you crunch in squeeze your oblique muscles
  • Keep your neck neutral
  • Don’t let your chin touch your chest
  • Then slowly come back to your starting position
  • Do this same on the other side too
  • When you are crunching in breathe out
  • When you are coming back to your starting position breathe in
  • SETS 3 REPS 8 to 10

5)KNEES TO ELBOW V2:TOP 5 EXERCISES TO LOSE FATS

The last exercise we are going to perform is KNEE TO ELBOW V2

  • For this exercise, you have got to take a seat on the ground
  • Lift your feet bending your knees 90 degrees
  • Place your hands at the rear of your head
  • Engaging your core tilt your torso back
  • Don’t bend your head keep it straight
  • Hold this position
  • Now touch your right elbow to your left knee
  • Squeeze your abs
  • Repeat same on the other side
  • When you are touching your knee to the elbow breathe out
  • When you are going back to the starting position breathe in
  • SETS 3 REPS 8 to 10

CONCLUSION:

IF YOU ARE COMMITTED TO YOUR TARGET THEN THESE TOP 5 EXERCISE TO LOSE FATS 2021ARE THE WAY TO GET THERE

  • ALL IT TAKES IS TO HAVE A PROPER DIET AND REGULAR ABS EXERCISE
  • YOU ARE SURELY GOING TO ACHIEVE THE TARGET OF GETTING TONED ABS
  • THE KEY IS CONSISTENCY
  • HOPE YOU HAVE FOUND MY POST INTERESTING
  • DO COMMENT AND SHARE WITH YOUR FAMILY FRIENDS AND ALSO ON YOUR SOCIAL MEDIA TOO
  • SHARING KNOWLEDGE IS ALWAYS GOOD
  • YOU MAY ALSO LIKE MY LAST POST WHICH WAS ABOUT  TOP 3 BASIC EXERCISE FOR BICEPS 2021 AND ALSO  TOP 4 BASIC EXERCISE FOR SHOULDERS
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TOP 3 BASIC EXERCISE FOR BICEPS 2021

TOP 3 BASIC EXERCISE FOR BICEPS 2021

Hello, friends today we are going to perform TOP 3 BASIC EXERCISE FOR BICEPS 2021

  • I am very sure till the end of the post you will be knowing some good exercise for arms
  • BEING CONSISTENT IS THE KEY to a healthy life
  • So, keep performing your exercises regularly

Before starting your exercise as I usually say warm-up and stretching are as important as your exercises. Don’t miss your warm-up

  • You can start with 5 to 10 minutes of cardio then start your stretching and warm-up
  • So, as we are going to concentrate on our arm muscle group according to that we will be doing some warm-up
  • Take your right hand up and bend your hand backward till your elbow
  • Your palm should be facing your back
  • With the help of your left hand give a little bit of support to your right hand gently pushing it downwards
  • Hold this position for 5 seconds
  • Now do it on the other side with your left hand too
  • After stretching there are very few chances of getting injured
  • Once your muscles are warmed up, they are very less likely to tear
  • If you want your arms to look good whether you wear a t-shirt or shirt then you will have to put some efforts into it
  • Stand straight in a flying position and roll your both hand 
  • By doing this also your arms get warmed up
  • Now that you have done your warm-up, we can start our exercise
  • So, let’s start

TOP 3 BASIC EXERCISE FOR BICEPS 2021

1)DUMBBELL CURL:

The very first exercise we are going to perform for our biceps is dumbbell curl

  • We are going to do it with both the hands
  • Keep your knee elbow and arms nice and loose
  • Don’t keep it locked otherwise it can hurt your joints
  • Holding the dumbbells keep your hands in a normal position
  • That is sideways
  • Lift the dumbbells squeeze your biceps
  • Don’t move your elbow position much
  • While bringing it down control the weights
  • As you come down rotate your hands to the normal position sideways
  • While lifting the dumbbells breathe out
  • While bringing it down breathe in
  • PERFORM THIS EXERCISE SETS 2 REP 8 TO 10

I am sure you will enjoy performing these TOP 3 BASIC EXERCISE FOR BICEPS 2021

2)BARBELL CURL:TOP 3 BASIC EXERCISE FOR BICEPS 2021

The second exercise which we will perform is the barbell curl

  • We are going to use the EZ bar
  • Make sure to check the distance between your arms before starting your exercise
  • It should be your shoulder width
  • Keep your core tight and chest lifted
  • Perform the full range of motion while lifting the bar
  • Again, you have to squeeze your biceps at the peak
  • After squeezing the biceps at the peak bring the bar down slowly
  • Let the bar touch your thighs
  • Now this is important because if you are lifting it back again in half the way
  • Then your biceps are not going to get that stretch 
  • By letting the bar touch your thighs 
  • Your biceps get a good stretch
  • Also, remember don’t move your upper body too much
  • Your full focus should be on your bicep’s muscles
  • While lifting the bar breathe out
  • While bringing it down breathe in
  • PERFORM THIS EXERCISE SETS 2 REP 8 TO 10

3)CONCENTRATION CURL:TOP 3 BASIC EXERCISE FOR BICEPS 2021

The third exercise which we are going to perform is concentration curl

  • Whenever you perform this exercise the leg on which you are going to perform should not be more outside or inside 
  • It should be 90 degrees
  • Sit on the bench start with the right arm and right leg
  • Keep your leg at 90 degrees
  • You can keep your left leg as per your comfort zone
  • Now hold the dumbbell and touch your triceps to your thigh
  • Remember not to touch your elbow
  • Lift the dumbbell while coming on the top you turn the arm to your thumb side 
  • Squeeze your biceps and bring the dumbbell down in a controlled way
  • Again, don’t lift it the halfway
  • Let your arm stretch
  • In this exercise, you have an advantage 
  • You can give support as your other hand is free
  • As you get a bit tried to give a little bit of support with your other hand 
  • But only while lifting it up
  • At the time you are bringing the weights down take off that support 
  • While lifting the dumbbells breathe out
  • While bringing it down breathe in
  • PERFORM THIS EXERCISE SETS 2 REP 10 TO 12

CONCLUSION:

By performing these TOP 3 BASIC EXERCISE FOR BICEPS 2021 your biceps are going to grow good 

  • Slowly and steadily, you can move to heavyweights
  • You will see the results after you are regularly hitting the gym
  • You are going to have a good size and shape
  • Hope you have enjoyed reading my post
  • Do comment and share with your family friends and also on your social media too
  • SHARING KNOWLEDGE IS ALSO GOOD
  • You may also like my last post which was about the TOP 3 WORKOUTS TO LOSE BELLY FATS 2021 and also TOP 3 BENEFITS OF STEAM 2021
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TOP 3 WORKOUTS TO LOSE BELLY FATS 2021

TOP 3 WORKOUTS TO LOSE BELLY FATS 2021

  • Hello friends today we are going to perform TOP 3 WORKOUTS TO LOSE BELLY FATS 2021
  • For losing the belly fats remember diet and exercise both are vital
  • By following the proper process, you can get in shape and look good
  • Cutting your sugar and consuming more protein is important
  • For reducing abdominal fats and losing weight it may be very helpful
  • Simultaneously your exercise should also be regular
  • UNDOUBTEDLY, I am sure that till the end of the post you will come across such good exercises which will help you reduce the mid-section of your body
  • This is going to help you look and feel good about yourself
  • Before starting your exercise always do your warm-up routine
  • Now let’s start TOP 3 WORKOUTS TO LOSE BELLY FATS 2021                 

1) SIT-UPS:TOP 3 WORKOUTS TO LOSE BELLY FATS 2021

  • The first exercise which we are going to perform to lose our belly fats is sit-ups
  • For the starting position of sit-ups lay your back on the floor
  • Bend your knees 90 degrees
  • Your feet flat on the ground
  • Touch your hands behind your ears
  • Your elbows touching the ground
  • Now lift yourself forward engaging your core crunching your abs to sit up
  • In sit-ups, not only your core but also your chest neck, and lower back get involved while performing the exercise
  • Your multiple muscles work at once with this single exercise
  • Do not strain your neck by pushing it with your hands
  • Now slowly roll back down to the starting position
  • Make sure your lower back is completely flat on the floor
  • Also, Make sure to do it slowly so that you don’t engage your hip flexors to lift your body up
  • When you are lifting yourself breathe out
  • When you are coming down breathe in
  • SETS 3 REPS 10 to 12
  • Note: Many studies have shown that consuming excess sugar can lead to building up fats around your abs
  • Mainly soft drinks which have overloaded sugar in it
  • For losing your belly fats you need to cut down the sugar as much as possible
  • And follow these TOP 3 WORKOUTS TO LOSE BELLY FATS 2021

2)RUSSIAN TWIST:TOP 3 WORKOUTS TO LOSE BELLY FATS 2021

  • The second exercise which we are going to perform is the Russian twist
  • When we are talking to strengthen our core and mid-section Russian twist is the perfect exercise
  • The Russian twist is also known as the sitting twist is one of the most effective but poorly performed exercise
  • This exercise affects your oblique muscles
  • If not done properly then it can badly affect your lower back
  • To do it properly the key is the form of the exercise
  • Sit on the floor you have to lift your feet
  • Your feet should have a 90-degree angle bending your knees
  • Now move your torso back and get in the position where you can feel your core engaging
  • Hold this position and twist your upper body left and right
  • Now here is the trick where most of the people perform the exercise poorly
  • You don’t have to do the same mistake
  • Keep in mind you are doing a core exercise so you just don’t have to rotate your hands
  • Your core should get engaged in this exercise
  • Your upper body has to move so that you can feel the pressure on your core and not on your lower back
  • Mostly the hands are touched on the ground while twisting your upper body
  • But you can also hold your hands in the air in such a way that you don’t get imbalanced while performing the exercise
  • This will help you concentrate exactly on your oblique muscles
  • When you twist and reach one side then you have to squeeze your oblique muscles and breathe out
  • When you are going on the other side breathe in
  • SETS 3 REPS 8 to 10

3)SCISSOR KICKS:

  • The third exercise which we are going to perform is scissor kicks
  • For the position of scissor kicks, you have to lie on your back
  • Put your hands down by your side
  • Your palm facing down
  • You have to keep your feet around 1 foot above the ground
  • Lower your one leg so that you can crisscross your legs at the center
  • Do this with the other leg too
  • This will create a scissor-like motion which is done by alternating your legs motion
  • Remember to keep back flat on the floor
  • You should not arch your back
  • It can again affect your lower back and you may feel some discomfort or also it can create pain
  • SETS 2 REPS 12 to 15

CONCLUSION: These TOP 3 WORKOUTS TO LOSE BELLY FATS 2021 will also help you a lot in minimizing your body fats

  • But for exercise, you have to begin while others are just hesitating or thinking about it
  • Just concentrating on your exercise will not be enough
  • You have to take care of your diet too
  • KEEP YOURSELF AWAY FROM SUGAR
  • Hope you have enjoyed reading my post
  • Do comment and share with your family friends and also on your social media too
  • SHARING KNOWLEDGE IS ALWAYS GOOD
  • You may also like my last post which was aboutTOP 3 BENEFITS OF STEAM 2021 and also TOP 7 QUICK TRICKS TO LOSE WEIGHT
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TOP 3 BENEFITS OF STEAM 2021

TOP 3 BENEFITS OF STEAM 2021

  • Hello friends, looking for the steam benefits. Here are the TOP 3 BENEFITS OF STEAM 2021.
  • I guarantee you 100% till the end of the post you will come across many benefits of the steam.
  • Not only benefit but also you will come to know many things about the steam which you can use in day-to-day life.
  • Steam is one of the cheapest and easiest ways of beauty tips as it can be done AT HOME.

What is the better place than the kitchen at home? TOP 3 BENEFITS OF STEAM 2021

  • You can take a steam in your kitchen or you can also have a steam machine.
  • Because of the easiest accessibility, people do get interested in taking steam.
  • The big reason for taking steam is the pandemic time.
  • Nowadays most doctors are suggesting steam as they are aware of the benefits of steam.
  • So, here are the TOP 3 BENEFITS OF STEAM 2021.

1)RESPIRATORY BENEFITS OF STEAM:

One of the studies of THE JOURNAL OF THE AMERICAN MEDICAL ASSOCIATION shows that steam makes the mucous thinner which is there in our nose and throat.

  • Because of this sputum is created.
  • That is why doctors suggest taking the steam to control it and drive the germs and bacteria away.
  • Steam act as a natural medicine that helps you to open up your nasal passage, which may be blocked sometimes due to cold or viral infections accrued due to weather change. 
  • Steam helps you to breathe easily and get the proper amount of oxygen that your body needs.
  • Steam helps you in relieving sinus congestion and also relieves headache which is caused due to sinus.
  • NOTE: IN THIS PANDEMIC PERIOD by taking steam you just feel good because you will be able to breathe a bit easier.
  • But this doesn’t mean that steam kills the virus.
  • If you are taking steam on regular basis then also you can get infected.
  • And the person who is already infected will not get cured by just taking the steam.
  • So, please do consult the doctors

2)BENEFITS OF STEAM ON SKIN:TOP 3 BENEFITS OF STEAM 2021

  • Steam before shaving or waxing makes the process easier for you.
  • The steam loses your blackheads which open your pores and soften your skin.
  • Steam brings out the sweat. 
  • Ultimately sweat brings out the dirt on the surface of the skin that is dead cells.
  • This helps you further and makes it easy for you to use other products.
  • Your skin will absorb those skincare products which will work better to retain moisture.
  • It helps you to get rid of dry cells and hydrates your skin.
  • In another way, it helps you in anti-aging and leaves your skin fresh soft clean, and glowing.
  • This doesn’t mean you are going to take steam 3 to 4 times a day it can also be harmful.
  • So, taking steam once or max twice a day is more than enough. 
  • NOTE: After taking steam you should not sit in an ac room or you should not drink chilled water.
  • Not only you will lose the benefits of the steam but also it can have bad effects on your body.

3)PHYSICAL AND MENTAL BENEFITS OF STEAM:TOP 3 BENEFITS OF STEAM 2021

  • Experts have found taking steam after a workout relieves your tired muscles and energize your body.
  • Steam also eases off your stiffed muscles and encourages flexibility.
  • Steam after workout places you in the same pitch as meditation which makes you feel relaxed and stress-free.
  • This also helps you in having a sound sleep.
  • This works as a continuous system of the body increasing blood circulation.
  • Not only after the workout but also having HAIR STEAM gives you good results by hydrating dry hair.TOP 3 BENEFITS OF STEAM 2021
  • By retaining the moisture it can help control dandruff which is caused due to dry scalp.
  • Steam helps reduce hair breakage and also helps in hair growth by improving its elasticity.
  • Steam not only makes your hair soft and shiny but also adds to the volume of the hair.
  • It improves our scalp health by opening the scalp pores.
  • Having a massage after steam will remove the dirt from the scalp.
  • Steam burns our calories, improves our immunity, and boosts our metabolism.
  • NOTE: American lungs association doctors suggest taking steam over and over again may also harm you.
  • Lungs are delicate and taking steam over and over again may harm your lungs and windpipe.
  • Also, the tissue cells in your throat can be harmed or it may swell.
  • In that state, you will be facing problems breathing and eating.
  • Also, it may cause a bad effect on your immunity.
  • CONCLUSION: You now know how to be healthier and more relaxed with these TOP 3 BENEFITS OF STEAM.
  • If you have any of the problems always first consult the doctors.
  • Don’t overdo the steam Always be cautious with the steam.
  • Also, take care of your kids while taking the steam.
  • Hope you have enjoyed reading my post.
  • Do comment and share with your family friends and also on your social media too.
  • SHARING KNOWLEDGE IS ALWAYS GOOD.
  • You may also like my last post which was about TOP 4 BASIC ABS WORKOUT 2021 and also TOP 4 BASIC EXERCISE FOR SHOULDERS.
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TOP 4 BASIC ABS WORKOUT 2021

TOP 4 BASIC ABS WORKOUT 2021

  • Hello friends, today we are going to perform TOP 4 BASIC ABS WORKOUT 2021
  • I am very sure till the end of the post you will be satisfied with these exercises
  • Are you looking to reform your abs?
  • TOP 4 BASIC ABS WORKOUT 2021 is going to help you reform your abs
  • Always before you are starting your exercise do your warm-up
  • Not only your exercise but also your diet is important
  • It plays a very important role in losing overall fats
  • You should consume more proteins
  • It is going to help you flatten your stomach
  • So, let’s start

TOP 4 BASIC ABS WORKOUT 2021

1) CRUNCHES:TOP 4 BASIC ABS WORKOUT 2021

  • The very first exercise we are going to perform is crunches
  • The most popular exercise for reforming your abs is crunches
  • In which way crunches are done so that we can burn our calories and flatten our stomach
  • Here we go but you should be clear with crunches and sit-ups
  • While doing sit-ups you are not only making your abs work but you are also making many other muscles work
  • So, to make your abs work you have to concentrate on crunches properly which will target only your abs
  • You have to lie down on the floor
  • Your back should be straight on the floor
  • Your legs bent at your knees
  • Your feet should touch the ground tightly
  • If you want you can also take help from someone to hold your feet on the ground
  • Your hands behind your ears
  • Your knee distance should be your shoulder width
  • Now move your body upward
  • Remember to move your head and shoulder at a time off the floor
  • While you come up breathe out
  • While you go down stretching your abs breathe in
  • For better results perform this exercise slowly and you will feel the pressure on the abs
  • SETS 3 REP 8 to 10

2) REVERSE CRUNCHES:

  • Reverse crunches are a core exercise which makes effects on our rectus abdominus
  • They are also known as our glamour muscles
  • For this exercise lie down on the floor
  • Your back should be straight on the floor
  • Place your hands by your sides  
  • Your palms facing down
  • Bring your legs up 90 degrees bend your knees a little
  • Now to make a movement, move your legs inward towards your torso and then slightly up towards sky direction and back to the starting position
  • Remember you have to move your legs in and up a bit in the reverse direction
  • When you are bringing your leg inward direction breathe out
  • When you are going to the start position breathe in
  • SETS 3 REPS 8 to 10

ACHIEVERS DO WHAT NON ACHIEVERS ARE NOT WILLING TO DOTOP 4 BASIC ABS WORKOUT 2021

DON’T WISH IT WAS EASIER

MAKE YOURSELF BETTER BY CONTINUOUSLY WORKING HARD ON THESE TOP 4 BASIC ABS WORKOUT 2021

3)BICYCLE CRUNCHES:

  • This exercise is as similar as it sounds
  • For this exercise, you have to take the same position as of reverse crunches
  • Now as you ride a bicycle raise your knees to 90 degrees and move your legs slowly and also move your torso simultaneously
  • Your left knee touching your right elbow and your right leg remains straight
  • You have to repeat the same movement on the opposite side with your right knee touching your left elbow and your right leg remains straight
  • The main advantage of bicycle abs is not only it works your upper abs but also lower abs and obliques too at the same time
  • While touching your knee to your elbow breathe out
  • While coming back to the position you started breath in
  • SETS 3 REPS 8 to 10 ON EACH SIDE

4)FLUTTER KICKS:TOP 4 BASIC ABS WORKOUT 2021

  • For the position of Flutter kicks, lay the back on the floor
  • Put your hands down by your side
  • Your palms facing down
  • Make your core tight
  • Pick your legs up about 4 to 5 inches
  • Now make your legs work up and down in the air
  • You don’t have to touch your feet on the ground
  • Your knees should be stable
  • You have to keep breathing while keeping your core tight
  • Very important you have to make sure that your back is flat
  • If you arch you might feel uneasy and also you might feel the pressure or pain on your lower back
  • SETS 2 REPS 12 to 15

Conclusion: Being consistent and working hard is the only key to reach our goal

  • These TOP 4 BASIC ABS WORKOUT  2021 is going to help you in the process of being fit and healthy
  • If you are feeling pain you should stop at that point in time itself
  • You have to do the exercise in the correct form
  • If you go on pushing it further it may cause you pain
  • It can also cause you some injuries
  • So, it’s ok to be slow with your exercise but you should perform it correctly
  • Hope you have found my post interesting and enjoyed reading it
  • Do comment and share with your family friends and also on your social media too
  • SHARING KNOWLEDGE IS ALWAYS GOOD
  • You may also like my last post which was about TOP 7 QUICK TRICKS TO LOSE WEIGHT and also TOP 6 EXERCISE FOR BEGINNERS
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TOP 4 BASIC EXERCISE FOR SHOULDERS

TOP 4 BASIC EXERCISE FOR SHOULDERS

  • Hello friends today we are going to perform TOP 4 BASIC EXERCISE FOR SHOULDERS
  • I am fully assured that till the end of the post u will be knowing some very good basic exercises of the shoulder
  • Before starting my post today I just want to tell you ONE THING

 

  • PROGRESS MAY BE SLOW OR FAST
  • BEING CONSISTENT IS IMPORTANT

 

  • SO, PERFORM YOUR EXERCISE REGULARLY

 

  • BEFORE YOU START YOUR EXERCISE, WARM-UP, AND STRETCHING BOTH ARE VERY IMPORTANT

 

  • With warm-up and stretching if your body is stiff it opens up and the muscle group which you are going to train is ready for the exercise
  • Also, it minimizes the chances of getting cramps or any type of injuries
  • These are the reasons because of which warm-up and stretching both are very important
  • Now, let’s start
  • We will start with stretching our neck first 
  • Move your neck left to right then right to left 10 times
  • Then move your neck up and down 10 times

  • Making a circle with your neck touch your chin to your chest roll towards left then back and then right finish it with your chin touching to your chest again 
  • Also, do this in the opposite direction
  • Do this rolling of the neck 10 times on each side
  • Now we will stretch our shoulders up and down 10 times
  • Move your shoulders front and back 10 times

 

  • Also, make a circle with the shoulders
  • Start from down the shoulders bring them forward in a circle shape push them back and then finish the circle down 
  • Also, repeat this in the opposite direction
  • Do this rolling of shoulders 10 times on both side
  • We have done our warm-up and stretching now there are fewer chances of any injuries
  • But be cautious every time while performing any of the exercises
  • As a beginner don’t go for heavyweights

 

  • So, here are the TOP 4 BASIC EXERCISE FOR SHOULDERS

 

1)DUMBBELL PRESS:

TOP 4 BASIC EXERCISE FOR SHOULDERS

  • The first exercise which we are going to perform in our shoulder workout is dumbbell press 
  • It’s a very basic exercise for the development of shoulders and very useful too
  • Sit with your back straight and hold the dumbbells near your ears
  • Then lift the dumbbells completely and squeeze the shoulder muscles properly
  • You should feel the weight on your shoulder
  • Start with a little bit lighter weight
  • Don’t go for heavyweights directly 
  • Now release it slowly back to the same position from where you started
  • When you are releasing the dumbbells breathe in
  • When you lift the dumbbells breathe out
  • Perform this exercise 12 to 15 times 2 sets

 

2)SIDE LATERAL RAISES:

TOP 4 BASIC EXERCISE FOR SHOULDERS

  • To start this exercise, we will need light weights dumbbells
  • Keep a little bit of distance between your feet 
  • Stand straight holding the dumbbells by your side of the thighs
  • Now lift the dumbbells, your arms should be straight
  • Stop when your elbow reaches your shoulder height
  • Breathe in when you lift
  • Hold this position for a second then slowly bring the dumbbells down
  • As you are coming back to your position breathe out
  • Perform this exercise 12 to 15 times 2 sets

 

  • I am sure enough you are performing these TOP 4 BASIC EXERCISE FOR SHOULDERS very vigorously so let’s continue

 

3)FRONT DUMBBELLS RAISES:

TOP 4 BASIC EXERCISE FOR SHOULDERS

  • To start this exercise, we will again need light weights dumbbells
  • Feet distance same as in the prior exercise just hips apart
  • This time holding the dumbbells in the front of your thighs
  • Your palms should face the thighs 
  • Your grip should be tight enough
  • Now lift the dumbbells straight just your elbow should bend a bit outwards
  • Breathe in while lifting the dumbbells
  • Now slowly bring them down in the same position
  • While bringing down breathe out
  • Perform this exercise 12 to 15 times 2 sets

 

4)FRONT MILITARY PRESS:

  • To start this exercise, we will need a bar with not many heavyweights at the start
  • You will have to check the gap between your hands
  • It should be a little bit more than our shoulder width 
  • Don’t bring your hands too much inside or too very wide  
  • Now take the bar and stand straight 
  • The bar should be near your neck and chest line
  • Lift the bar above your head
  • When you lift the bar breathe out
  • When you come back to your same position from where you started breath in
  • Perform this exercise 12 to 15 times 2 sets

 

Conclusion: Every time you perform these TOP 4 BASIC EXERCISE FOR SHOULDERS you are developing your foundation very strong 

  • After performing these basic exercises regularly, you can move ahead to heavyweights
  • Slowly and steadily your shoulders will get in shape
  • Hope you have enjoyed reading my post 
  • Do comment and share with your family friends and also on your social media too

SHARING KNOWLEDGE IS ALWAYS GOOD

You may also like my last post which was about TOP 4 BASIC EXERCISE FOR LEGS and TOP 6 EXERCISE FOR BEGINNERS

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TOP 4 BASIC EXERCISE FOR LEGS

TOP 4 BASIC EXERCISE FOR LEGS

 

Hello friends today we are going to perform TOP 4 BASIC EXERCISE FOR LEGS

START PERFORMING YOUR EXERCISE AS A PROGRESS IS A PROGRESS LET IT BE SLOW OR FAST BEING CONSTANT IS IMPORTANT

I am very sure you will be fully satisfied by the end of the post so let’s start

  • Before starting to perform any of the exercises you have to do a warm-up. By doing this there will be very little chance of injury.
  • After doing the warm-up any of the exercises you perform will give you better results
  • You can use the treadmill and do a warm-up for 5 to 10 minutes.
  • After warm-up is done do some stretching this also helps you to be secure from any injury.
  • Stretching after the warm-up is also very important so that whichever muscle you are going to train is already prepared for training

 

TOP 4 BASIC EXERCISE FOR LEGS

  • For stretching stand straight pick up your leg till your knee back side supporting your leg with your hands and pull it
  • Do this with both legs one at a time repeat it 3 to 5 times holding the pulling position for 5 to 10 seconds

 

  • One more stretching for thighs is standing straight hands on your waist pick your right leg up till your knee is parallel in the same level to your waist
  • Below the knee, your leg should be down towards straight towards the ground 
  • Now slowly put your leg down but don’t touch the ground
  • Repeat these 15 to 20 times for the front side of your thighs

  • For the backside of your thigh sit on the ground with your legs and back straight with your hands touch your toes and back to the same position do these 15 to 20 times
  • As you have done your warmup and stretching there are very fewer chances of any injuries so you can start your exercise now

 TOP 4 BASIC EXERCISE FOR LEGS

1)SQUATS:

Before starting squats, you always have to keep in mind a few things

  • In your standing position, the distance between your legs should be your shoulder width
  • Your foot direction should be a little outwards
  • Your knees should be softened and your back should be straight
  • Now you have to perform the exercise as you are sitting on the chair and getting up back again
  • You have to concentrate on your knees and toes while performing the exercise
  • Your knees should not go out of your toes
  • While you go down breathe in you have to go till you are parallel to the ground
  • When you stand up breathe out
  • Perform this exercise 15 times 2 sets

2)LUNGES:TOP 4 BASIC EXERCISE FOR LEGS

  • Lunges are a very good exercise for both the front and backside of your legs
  • While performing lunges you have to take care especially of your balance
  • Now for the position to perform lunges stand straight put your right foot forward and your half-left foot should be in the air your toes touching the ground
  • Same like squats in this exercise to you have to keep in mind your knees should not go out of your toe while you are performing the exercise
  • You have to go down and come up back in this position
  • While you go down breathe in
  • While coming back up breathe out
  • Perform this exercise 15 time with each leg 2 sets
  • With this exercise, you should also feel the pressure on your hamstrings.

I am very sure you enjoying performing these TOP 4 BASIC EXERCISE FOR LEGS so let’s continue

 

3)LEG PRESS:

  • For performing leg press exercise take the position on the machine
  • Remember not to keep the legs too high on the machine
  • This can affect your back leg (hamstring) and also your lower back can get effected
  • Keep your legs a little low so that the pressure should be on your front legs
  • While placing your foot on the machine keep the position a little outwards  
  • So that your knee shouldn’t feel the pressure
  • While performing the exercise don’t bring the machine too low again your back will feel the pressure instead of your legs
  • You have to concentrate on your legs while performing the exercise
  • You should feel the pressure on the legs and not on your knees or back
  • While performing the exercise don’t move your back otherwise there are chances of injury
  • when you are bringing your legs down breathe in
  • when you are pushing the weight breathe out
  • Perform this exercise 15 times 2 sets

4)LEG EXTENSION:TOP 4 BASIC EXERCISE FOR LEGS

  • To perform this exercise, you should be very cautious with your sitting position
  • Nether your position should be more declined or inclined
  • You should be sitting in a comfortable position while you are lifting the weight
  • With this exercise, your front leg mid area is properly covered
  • Place your foot below the cushion and raise your legs fully in the straight position and complete your motion
  • Don’t do half motion or incomplete exercise
  • Perform this exercise 15 times 2 sets 

CONCLUSION: Every time you perform these TOP 4 BASIC EXERCISE FOR LEGS you will develop your foundation very strong

  • After developing your foundation, you can move ahead to heavy weight training
  • This will not only help you to train your lower body but also will help you in developing your upper body too
  • Hope you have found my post interesting and enjoy reading it
  • Do comment and share with your family friends’ relatives and also on your social media too

SHARING KNOWLEDGE IS ALWAYS GOOD

YOU MAY ALSO LIKE MY LAST POST WHICH WAS ABOUT TOP 6 EXERCISE FOR BEGINNERS

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TOP 6 EXERCISE FOR BEGINNERS

TOP 6 EXERCISE FOR BEGINNERS 

START THE JOURNEY OF BEING FIT

 

                                                                                                                                                                                                                        Hello friends, today we are going to perform TOP 6 EXERCISE FOR BEGINNERS                                                                  

 I bet you will be 100 % satisfied with the things you are going to come across that are very useful.

 As from the start right track is crucial

 I know many questions must be going in your mind right now

 What is the exercise to be performed??

 What is the correct technique??

 How many repetitions??

 How many sets?? And many more

 Don’t worry you are about to learn a lot

 So get ready, and let’s start

 IMPORTANT: Don’t start your exercise without any warm-up

 At least 5 to 10 minutes of warm-up is compulsory

 After the warm-up, you can move to your exercises

 

TOP 6 EXERCISE FOR BEGINNERS 

 

1)SQUATS:TOP 6 EXERCISE FOR BEGINNERS NOVEMBER 2020

  •  The very first exercise I will suggest you go with is squats
  •  The reason behind this is I want your foundation to be very strong from the start
  •  It is going to help you ahead in your strength training
  •  Now take the position of squats your feet should be apart
  •  The space between your legs should be your shoulder width
  •  Straighten your hands then slowly go down parallel to the ground 
  •  Your knees and toes should be in 90 degree
  •  Hold this position with your back straight
  •  Slowly come up back and breathe out
  •  Repeat it 5 to 10 times 2 sets
  •  NOTE: Don’t go too much down

 2)PUSH-UPS:

 

  • For performing push-ups your position should be, hold your body on your hands and toes
  •  If it’s heavy for you on the first day then you can also, do it holding your body on your knees and toes
  •  In a controlled manner go down slowly and come up back slowly
  •  Breathe out when you come up
  •  Your back shouldn’t bend either way keep it straight
  •  Repeat it 5 to 10 time 2 sets
  •  NOTE: Don’t rush, your chest muscle should be your working muscle

 3)BACK:TOP 6 EXERCISE FOR BEGINNERS NOVEMBER 2020

  •  For the back, we will go with the LAT PULLDOWN
  •  LAT PULLDOWN IS AN MACHINE EXERCISE 
  •  It is actually a light exercise to train your back muscle
  •  Before performing lat pulldown there is a pad given for your legs
  •  According to your height adjust it
  •  Your grip should be wider than your shoulders on the bar
  •  Pull the bar slowly down till your chest 
  •  Breathe out when you pull
  •  While pulling the bar you should not bend too much
  •  Squeeze your upper back hold it for a second then release it slowly
  •  Repeat 5 to 10 time 2 sets
  •  NOTE: Always pull the bar completely

 I AM SURE THESE TOP 6 EXERCISE FOR BEGINNERS WILL HELP YOU STEP BY STEP IN A PROPER MANNER FOR YOUR WORKOUT

 

 4) CHEST:

  •  For chest, we will use FLAT BENCH DUMBBELL PRESS
  •  As you are a beginner you should know how to pick up weights
  •  So that your any muscle shouldn’t get cramped
  •  Sit on the bench by keeping the weights aside
  •  Hold the center of the dumbbells keep it on your thighs
  •  Slowly lie down on the bench automatically dumbbells will come upon the chest as you hold the position of your hands 
  •  Now open your elbows straight let an arch be created on your back
  •  Push the dumbbells up slowly and breathe out
  •  Slowly bring down the dumbbells and try to be close to your chest
  •  As a beginner, you may not be able to balance yourself on the bench 
  •  So, take lightweights which will not put much pressure on your body
  •  It will also help you to perform your exercise correctly
  •  Repeat it 5 to 10 time 2 sets
  •  NOTE: If you feel disbalancing on the bench with the dumbbells  then go with the machine exercise first 
  •  After you get habituated to the weights on the machine then you go with the dumbbells 

 5)BICEPS:

  • For biceps, we will go with the CABEL CURL WITH STRAIGHT HANDLE
  •  You should stand straight tighten your core 
  •  Your hand should be touched by the side 
  •  You should lift your chest
  •  Lift the bar from down to up but only your hand has to move till the elbow
  •  Don’t bend your back much
  •  The grip gap between the bar you handle should be your shoulder width
  •  When you lift the bar breathe out
  •  When you release it don’t bend your body in front
  •  Repeat it 5 to 10 times 2 sets
  •  NOTE: As you touch your arms by the side while performing 
  •  the exercise you have to keep an eye that no gap is created 

 6) TRICEPS:TOP 6 EXERCISE FOR BEGINNERS NOVEMBER 2020

  • Again, we will go with the CABLE CURL for triceps but this time in the OPPOSITE DIRECTION
  •  The procedure is the same as in biceps touch the arms by the side
  •  Hold the handle from the upper side 
  •  Push it down slowly breathe out and release
  •  While releasing the same thing you have to keep in mind your the hand should move till your elbow
  •  Don’t put full-body pressure while performing this exercise
  •  Repeat it 5 to 10 times 2 sets
  •  NOTE: In triceps, you have to hold the bar at a gap which should be inside your shoulder distance

 CONCLUSION: We have many things to do in the gym but we CAN’T DO IT ALL AT ONCE

  •  It’s a slow procedure but you will maintain your health with this
  •  TOP 6 EXERCISE FOR BEGINNERS 
  •  In the start, you will slowly and steadily learn the things
  •  As you get habituated to it you will enjoy exercising
  •  If you know some different exercises that a beginner can start with then please do share.
  • ALSO SHARE THIS POST WITH YOUR FAMILY FRIENDS AND ON YOUR SOCIAL MEDIA TOO
  • SHARING KNOWLEDGE IS ALWAYS GOOD DO YOU
  • DO YOU KNOW DIFFERENT EXERCISE FOR THE BEGINNERS?

 YOU MAY ALSO LIKE MY LAST POST WHICH WAS ABOUT TOP 7 WARM-UP EXERCISE FOR BEGINNERS