Do Exercises for better health and disease prevention

Exercises are classified mainly into two. aerobic exercises are very much effective to increase the heart rate and to improve the cardiovascular endurance. exercises will increase your stamina and disease resistance power of body. by building strong muscles , you can improve your strength of joints, it will help you to prevent osteoporosis. most of the peoples are not like to do exercises. they find excuses to avoid exercises. some simple exercises are described below.
swimming : swimming is very much effective in increasing the cardio vascular strength.
home exercise machine: different type of home exercises machines are available in market, such as cardioglide, health rider, stationary bicycles, rowing machines etc.
health clubs : health clubs are mean for improving body health.

walking:
it is the easiest and simplest form of exercise which is an excellent cardiovascular exercise. it is a best starting exercise. start slowly and increase speed gradually.
cycling
cycling is also a very good cardiovascular exercise. always wear a helmet during the time of riding.
jogging
jogging is the second step, the first step is walking . after a fast walking you can start jogging. it is more harder and puts more stress to the body.

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.!

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.

Some homely exercise for Women-Look Good

Here are some homely exercises for women ,which if you practice daily can make you look slim and beautiful.Tired of being called Fat?Try these exercises and you will find your results and can look attractive and slim so that you can wear any dress you like.

SPINE STRETCHERS

Stand with your legs wide apart and feet straight ahead,keeping your hands crossed behind your neck.Pull in your abdominal muscles,then bend,making sure that you are bending at the hips and not at the waist.Then stretch your upper body down towards the floor,keeping your back straight-not rounded.Continue stretching for 20 seconds.At the end of it,you should feel the pull at your spine and back of legs.

ARM SLIMMERS

Get down on all fours.Stretch right leg straight back and lift left calf until left sole supports right knee.Bend your elbows ,at the same time slowly lower your upper body to the floor .Then straighten arms to raise upper body in a push up motion.Do the same 10 .Change legs,repeat.

TRICEPS TIGHTENERS

Stand with feet hip-width apart,keeping your fists at waist level.Then in controlled motions,fully extend arms straight out be hind body.Repeat the same movements 20 times.

WAIST WHITTLERS

Stand up,keeping feet together ,clasping hands behind head.Keep elbows out to sides. Lift left knee as you twist torso to the left and touch the right elbow to left knee.Change legs,repeat .Do the same 20 times.

FANNY FIRMERS

Sit with knees bent and feet close to buttocks .Keep your hands flat on the floor and directly underneath shoulders with fingers facing forward

Using your arms muscles,raise body off floor.Round your lower back,tilting pelvis upward and squeeze buttock muscles together 24 times,rest 20 sec,then repeat.

SEAT SLEEKERS

Go down on all fours.Extend one leg straight back,toes lightly resting on floor.Keeping back straight,raise extended leg to hip level and lower.Repeat movement slowly 20 times .Then repeat with opp. leg.

TUMMY TUCKS

Lie down on your back.With hands clasped behind your neck,lift your head and shoulders off the floor.Keeping stomach muscles pulled in and back flat on the floor,raise legs to a 45 degrees angle then slowly bicycle-pulling in and kicking out each leg 8 times.

INNER THIGHS TONERS

Stand with legs apart,toes pointing out.With left arm raised ,right arm to the side,bend knees.Raise right heel.With back flat,slowly lower upper body,then drop arms,round back and slowly roll up.Do 4 times ,switch arms and repeat with left heel raised.

CALVES CONTOURS

Start with hands and feet flat on the floor,both slightly more than shoulder-width apart,so you are an inverted V with buttocks higher than your head.Keeping knees relaxed raise heels off the floor,then lower.Do one set of 15repetitions,working up to three sets.