How to get 6 pack abs

Six Pack Abs

Its defined as the best shape a human can achieve for his Abs. In fact Six pack abs is nothing more than a perfect and strong abs muscles, which is well shaped in six layers. Its not an easy task! It takes time,perseverance,dedication and will power. Working out in gym on body muscles alone won’t help to get Six pack abs, you need to follow a strict diet too. Lets cut down this into simple steps.

Muscle Training

Note: Before doing any exercise mentioned below, you must do warm up exercises for 10 to 15 mins. Any warm up exercise will do like jogging or walking or jumping.

1.  Sit Ups

“Sit Up” is the primary muscle shaping technique that leads to Six pack abs. Its the basic exercise any trainer would suggest when it comes to abdomen.

How to do a sit up ?

Setting the Position:

Look at the above shown figure closely. As in the figure, you need some body else’s help to do sit up. You can do the same with out a help too. Fix your foot against a poll or a horizontal bar (on which weight can be applied). Interlock your foot inside the horizontal bar and lean flat against the floor. Now you are lying on the floor as a flat body with your foots crossed against bar.  Fix your hands at  the back of your head as shown in figure. Now that’s the position!

Doing Sit Up:

First Move: Rise up to your foot (as shown in figure) and try to touch your thighs. While doing this breath in deeply.

Second Move: Move back to the old flat position slowly. Exhale slowly while doing this.

You are done! Now repeat this step 2 or 3 times.

Counts:

Start doing this exercise with a count of 10 nos everyday for the first week. Increase to 20 next week and 30 and 40 and upto 50 a day!

2. Crunches

Crunches are one of the key exercises involved in shaping your abs. Different types of crunches are there.

Step 1: Lie flat on the floor on a mat (or without one) in supine posture (Your eyes facing the top).

step 2: Bend your knees as shown in figure.

step 3. Bend your arms supporting your head.

Step 4:  Exhale slowly and Lift your shoulders towards the ceiling (not towards your knees).  When lifting force should be on your abs muscle (strictly). All other parts of your body like shoulders, head, neck and spine should be free of force and should feel ease. Don’t lift your body completely from the floor.

Step 5. Inhale slowly and ease back down to the floor. Don’t just go down all on a sudden. Slowly inhale and go down where force should be on abs muscle.

Repeat this step 10 times.

Watch this video for more info on crunches:

3. Side Crunches

Step 1: Lie flat on the floor as in previous step.

Step 2: Bend your knees as shown in figure (previous step)

step 3: Bend your arms and keep it as a support to your head.

Step 4: Exhale slowly and lift your left shoulder towards your right knee.

Step 6: Inhale slowly and come back to previous position.

Step 7: Exhale slowly and lift your right shoulder towards your left knee.  After this Inhale slowly and come back to normal position.

Repeat this 10 times.

Watch this video for more info on Side Crunches:

4.  Reverse crunch

Step 1:  Lie flat on the floor and keep your palms down on two sides of your body.

Step 2: Inhale slowly and lift your knees (bent position) up.

step 3: Exhale slowly and lift your hips (using abs muscle) from the floor.

Step 4. Come back to normal position.

Repeat this 10 times.

Watch this video for more info on Reverse Crunch:

5. Bicycle Crunch

You can watch the video below to understand Bicycle Crunch properly. This is a tough exercise which involves much strain.

NOTE: This post is incomplete. Wait for more updates.!

Medical treatment for anxiety and fear

When your fears and anxieties have attained to such a stage that you remain intensely fearful and anxious all the time even without any apparent cause then it is not a bad idea to resort to some medical help. medical treatment has some side effects also hence it should be used in a restricted manner only when no other thing works to calm down the patient. Tranquilizers are drugs that are used to calm down an anxious mind .

They act as cerebral depressant. The commonly used tranquilizers are benzodiazepines,.temazepam etc. these drugs have largely replaced the older drugs of which the most important were the barbiturates . the long term use of drugs cause addiction . hence the use of these drugs should be under close medical supervision. Beta blockers are group of drugs used to reduce anxiety by affecting nervous system in a different manner. These are not addictive drugs .they don’t act on the brain but on the autonomic nervous system . beta blockers reduce the activity of sympathetic nervous system.

Relaxation therapy for removing fear and anxiety

There are generally three approaches available for relaxation and calming down which are muscular relaxation , breathing, meditation. Etc.by making yourself muscularly relaxed you can decrease your anxiety level. Muscular tension is removed by Hatha Yoga stretching exercises. You can remove the tension of your body muscles by aerobic exercise . sitting meditative postures are also help to reduce you anxiety and nervousness.

How Yoga Helps you?

Breathing play an important role in relaxing the body and mind. When your are tense and anxious your breathing is shallow , rapid and irregular . when mind is relaxed the breath rate is slow .Nadi shodan pranayama is said to be very effective fro reducing anxiety and bring balance to your nervous system. This pranayam will helpful in balancing components of your autonomous nervous system . holding your right nostril shut with the edge of your right thumb inhale to count of eight through the left nostril . the close your left nostril and take breath for a further count of eight. Release your thumb from right nostril and exhale to a count of sixteen , keeping your index finger on the left nostril. Then inhaling through right nostril .this is one cycle. Meditation involves the use of mind itself to achieve relaxation . in this method mind is made calm and still by focusing it on some neural thing.

What is phobia?

A phobia is an exaggerated wand unreasonable fear about something .phobia are different from fears in the severity of reaction .with phobias the level of emotional changes and the level of physical changes of the body is abnormally high. The most important ingredient of phobia is avoidance . a phobic individual is acutely conscious of the possibility of coming into contact conscious of the possibility of coming into contact with the thing of which he has phobia. mainly three types of phobia’s . specific phobia’s, social phobia’s , agoraphobia .there are many causes which can leads to the different phobia’s .if a person specially in his childhood has undergone any extremely frightening traumatic experience likely to develop a phobia against that particular situation or against that type of person or whatever it is. If we told repeatedly by reliable individuals that something dangerous we may develop a phobia against it .the treatment for phobias will vary depending on the nature. Systematic desensitization is a technique which teaches the phobic person how to relax when facing a serious problem. flooding is another method. It involves prolonged exposure to the feared object .modelling involves observing non fearful persons in contact with the feared object , and then imitating the person by the fearful person.

Salma Hayeks beauty secrets revealed

The “Desperado” girl is too generous. Ever wondered why she is so hot ? Ever get stunned by her looks ? Ever had a desire to be like Salma ?Well, its quiet easy! Just follow her beauty secrets and you will be amazed to see the difference.

Beauty Secrets of Salma Hayek revealed!

1. Rule number one is cool and simple!  Wash your face before going to bed, no matter how tired you are! thats it! See how simple routines like “washing your face” in clean and mildly cold water improves beauty.

2. Eye Shadows – Brown color is her choice!

3. Plum colored lip sticks is a trademark style of Salma Hayek  and its the secret of one of her sex appeal.

4. She always loves the color “Black”

5. She follows a strictly balanced diet

6. She avoids after noon sun light!  Direct sunlight (especially ones at noon) can cause great damages to skin when it comes to beauty.

7. Start using sunscreen lotions regularly if you too want to be dynamic and young like Salma Hayek.

8.  She’s a fan of breast feeding and she promotes it through her activities. She had breast fed poor children and it was considered as a great social activity by the Hollywood hottie.

9. Daily exercise and keeping the body Fit. No compromise on daily exercise and is one of the master secrets of her ever green beauty.

10. Last and Final tip from the Salma beauty is ” Get good sleep and keep your mind in peace”.

Follow the above said 10 Golden rules from Salma Hayek and change your life dramatically!

How your body reacts to fear?

Fear is a condition of stress which increases the stress mechanism of the body. Body finds your fear as some kind of threat and gears up all body functions that you can take sudden action for fight .body can’t realize your fear is due to any real physical threat on your life or it is just an imaginary fear , a product of your doubtful and wavering mind. Physical reactions in two cases will be same. The important changes occur in the body in a state of fear gives below

The heart rate increases, the stomach produces too much acid. The breathing rate increases. Liver releases more sugar into blood stream. Brain become more active. The adrenal gland increase the production of adrenaline hormone.the reproductive system stops working, digestion slows .the stomach muscles tighten up. The pupils in the eyes are dilate. The skin sweats and there is decrease in skin resistance .blood pressure increase, the immune system stops working . tendency of blood clotting increases. Hand and body tremors. Red blood cells increases in the blood. Stomach upset and diarrhea may occur. The hair stands on its end.

Leukemia May come back if its linked with obesity

In leukemia patients, the cancerous cells may not be destroyed if  surrounded by excess fat. So that linking obesity with leukemia is not a good stuff as it gets relapsed. Obesity is also a door to enter the most dreaded disease of this era CANCER . Excess fat is a safe shelter for leukemia patients that they wouldnt be destroyed. David Hockenbery, a physician at the University of Washington says that obesity is associated with prognosis of multiple cancer.

Leukemia Symptoms

• Excessive bruising
• Fatigue
• Weight loss
• Infection and fever
• Bone pain

Active Social life is a Key to good health

If you are part of social group, you are more likely to stay away from condition like stroke, dementia and even the common cold. New researchers at the University of Exeter and Queensland, Australia, suggests that membership of social groups has a positive effect on health and well-being

The researchers highlights the importance of belonging to a range of social group of hanging onto social group, and of building new social group in dealing with life changes such as having a stroke and being diagnosed with dementia. The researchers reviewed a number of previous studies, which identified a link between group membership, and physical and mental health.

Membership of groups from football teams to book clubs and voluntary societies gives us a sense of social identity. This is an indispensable part of who we are and what we need to be in order to lead rich and fulfilling lives. For this reason groups are central to mental functioning, health and well- being. A study showed that being able to maintain valued group memberships played as important a role in positive recovery as an ability to overcome cognitive difficulties

Clowns ease anxiety

A clown in the operating room may relax anxious children who are about to undergo surgery, but entertainer has to learn to keep out of the way, Italian researchers said.

A study of 40 children between four months and three years old who were accompanied at least one parent prior to minor surgery found having a clown present significantly reduced anxiety level for both child and parent. Three out of five children suffer anxiety before surgery, according to the report published in the journal Pediatrics.

Clowns succeeded in distracting the children until the administration of anesthesia, but apparently annoyed doctors and nurses

Air Pollution-A big threat to living beings

A new study reveals that air pollution can significantly increase the risk of memory problems in the elderly. Germen researches have found that women who have lived near busy roads for at least 20 years were more likely to show signs of mild cognitive impairment, early memory problems that might lead to dementia. A team from Heinrich-Heine University Dusseldorf measured levels of air pollution and women’s addresses with distances from busy roads that carried more than 10,000 cars a day. They found that women aged fewer than 74, the nearer they lived to a busy road the worse they on the cognition tests. It is believed the fine particle in air pollution can pass through the lungs the lodge in the brain where they cause inflammation linked to dementia

How to overcome fear of Death?

Epictetus said that

“ it is not the death which is a problem but it is the fear of death which is creating a real havoc”

Acharaya Rajneesh said that

“ observe yourself dying . see death coming to you and going . if you can so observe the death from a distance you have conquered death . death is now your slave. Now you will die a conscious death and not the mindless death like and animal”

Fear of death is not different from other fears of life. The passing out from the body is never that painful as you imagination about it. It is impossible that anything so natural so necessary and so universal as death should ever have been designed by providence as an evil to mankind. In fact much of the fear of death comes from the fact that man always fears the unknown. Your imagination always makes a mountain out of a molehill and distorts the reality .the more accurately you understand death the more free you will be from the fear of death. after death we are just the same as before except that you don’t have a physical body. The death is not only painless but often accompanied by a feeling of relief from the heaviness of the body , a natural transition never to be dreaded.