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Saturday, April 18, 2020

10 Best Exercises To Do At Home without any equipment


Regular exercises offer countless benefits. It boosts your immune system, improves your bone health and lowers health risks like heart problem, diabetes and many more life threatening diseases. With the growing family responsibilities and demanding jobs, exercise takes a backseat in the priorities list. Most of us give brilliant excuses for not exercising regularly. Being too busy is the most common excuse one makes. But, with proper planning you can take some time out of your hectic schedule for your future own well-being. There is no doubt that regular exercise is the best path to live fit and healthy life. To begin with exercises, you don’t really need to hit the gym! You start at home! It may seem little confusing at the beginning to start the exercise without an instructor. Begin with short session of easy-to-do exercises. Here are 10 easy-to-do beginners’ exercises that every man can do at home. Basically these exercises need too little or no equipment. You can use your body weight itself as an equipment.




1:- Jumping Jacks






This exercise targets the whole body. Jumping jacks are the best cardio exercises. There are various benefits of including it in your everyday exercise program. It makes your heart stronger, builds muscles stronger, helps in weight loss, builds stronger bones and uplift your mood instantly and helps relieve stress. It makes you stronger, flexible by improving your stability and stamina.

How to do: Stand straight with your feet together and hands on your sides. Jump along with raising your arms above your head and bring your feet apart. Reverse the movement immediately and come back to the original position. Start doing it faster.



 2:-Plank




It’s the best exercise for rock hard abs. A simple exercise for beginners for stronger abs and to strengthen your shoulder, arms and back. It can be done in many variations.
How to do: get into pushup position with elbows bent in 90 degree keeping your body weight on your forearms. Ensure your body forms a straight line from your head to feet. Hold on to the position as long as you can.

 3:-Cross Crunches

It’s more effective and easy exercise for abs and the oblique muscles. It strengthens the core and strengthens your abdominal muscles.

How to do: Lie flat on your back. Bend your knees with feet flat on the floor. Place both the hands loosely behind your head. Now, bring your right shoulder and elbow across your body and at the same time bring up your left knee towards your left shoulder. Try to touch your knee with elbow. Go back to the original position and repeat the same with the left elbow.



4. Side Plank







It strengthens oblique and helps your build stronger abs.

How to do: Start on your side with feet together while keeping forearm below your shoulder. Now slowly raise your hip until your body form straight line from head to feet. Hold on to the position and repeat on the other side too!

5. Squats



It helps you get in better shape when included in daily workout plan. Strengthens lower body muscles for men. It can be done in many variations.

How to do: Start with the hips back with back straight, chest and shoulders up. Bend your knees and squat down keeping them in line with your feet. Start with 25 squats a day and then increase.

6. Lunges




A very good work out on the core that helps you strengthen your lower body and mobility in your hips.

How to do: Lower your hip until both keens bent in 90 degree angle. Step forward with one leg while keeping your upper body straight and relaxed. Come back to original position keeping the weight in your heels.


7. Push-ups

pushup workouts,pushup chest

                          push-ups







Basically, push-ups are effective exercise for strengthening chest and arm muscles.
How to do: Get down on the ground setting your hands shoulder-width apart. Ensure your body forms a straight line. Begin to lower your body keeping elbows close to your body. Push back to starting high plank position.


8. Russian twist





It’s an effective workout for whole abdomen. It improves body balance and helps you keep in shape.

How to do: Sit with your torso leaning back at about 45 degree, knees bent, feet elevated a bit as if it should look like imaginary v shape between upper body and thighs.

9. High Knees



It helps you work on inner thighs and outer hip areas. It’s good belly fat burning exercise too!

How to do: stand straight with feet hip-width apart. Raise your right knee as high as possible while raise your left arm. Reverse the move. Continue pulling knees up quickly.

10. Dead Bugs


A great exercise for abdominal wall that improves your body flexibility and balance along with strengthening muscles.
How to do: lie on your back keeping your legs and arms extended towards ceiling. Extend your right arm behind your head while lowering your left leg. Come back to original position and repeat it with switching sides.
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Pro Tip: Before you startup, don’t forget to warm up for at least 5 minutes! It’s important to properly warm up before exercising to prevent any injuries. Loosen up your muscles and joints of every part. Jog for a minute or march on to get your heart pumping. Stretch yourself and then start with the daily exercise!
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Remember, health is wealth. It’s never too late to start! Make a work out plan. Be determined, take out some time from your busy day and start these simple exercises at home.  Eat healthy, shed some calories and stay happy and healthy.....
                                                              Thanks  to you













Saturday, April 11, 2020

how to spend quality time at home ?

10 ideas on how to spend quality time at home





We are living in demanding times. Parents have gotten busier, work hours have stretched longer 
and it has become necessary for both parents to bring bread to the table.
 There is so much to do and yet the clock still remains at 24 hours. So amidst, 
the hustle and bustle the families must find ways of making the time they spend together count.
 There is no excuse for a child to know more about The Kardashians than they actually know about 
their parents. There are no explanations that will exonerate you from the fact your children feel more
 affection for the television screen than they do for you. Below are some ideas on how you can spend
 quality time at home. Remember it’s not about the amount of time you spend at home but
 it’s how you use it that matters.



1. Movie night
Creating a family movie night is a nice way to spend time as family. Be sure to choose movies appropriate for family viewing. You don’t want to be trapped in a situation where you have to dive for a remote because a sex scene has popped up.

2. Play together, stay together
When families play together, it’s inevitable that they lighten up and communicate in a more casual environment. Play leads to the building of happy memories, and the sharing of inside jokes. Playing together also helps to impart different life values. For example a game of football will show the importance of team work.

3. Bonding the smart way
Board games like chess and Scrabble are known to boost the brain power of both adults and children. So engaging in such games will keep the family entertained, create a feeling of togetherness and also give your brain nourishment. Do we have to say more?

4. Work and Play
Chores should not only be left for mummy. Doing chores as a family can help you bond and also teach the children valuable lessons on hard work. It doesn’t have to be the usual boring process. For example you can come up with a game where kids compete to see who can get the chore done the fastest.

5. Gardening
Times are tough. With costs of food escalating every day, the family can do with a vegetable garden. If you have enough space outside the house, it’s time to set up that family garden. Get the necessary tools and delegate an appropriate activity for everyone according to age. The family will definitely have a great time caring for the plants and will enjoy the reward of harvest.


6. A family that cooks together
The Kitchen is the heart of a house and spending time together in the kitchen makes it so much easier to create memories that will last a life time. Plus, the children will thank you in future when they are able to prepare a variety of wonderful meals.


7. A family that prays together stays together
It doesn’t matter your religion, fellow shipping together as a family is great to develop the family bond while you nurture your spiritual bond with God.

8. Meal time
Make it a point to have meals together. Obliviously have all meals together amidst the tight schedules is close to impossible but at least you can prioritize having dinner as a family. Eating a family meal together gives family members time to discuss their day and any good or challenging things happening in their life. Plus, eating at home is more cost effective than going out to the restaurant.

9. Plan things together
Spending a few hours making your plans together as family is a fruitful way to create family bonds. Will and Jada Pinket Smith are one of Hollywood’s most famous and Successful couples who are now raising successful children. They’ve often attributed their success to involving their children in making plans together.

10. Home work
Helping a child with their homework not only allows you to spend time together, but enables you to see what they are learning and how they are doing academically. In absence of homework, you can also read together.

Information

We are back soon  every weekend new blog with new topics many more are coming Good Things take time !!