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Monthly Archives: July 2016

Know The Benefit of Joining A Gym

# A large number of gathering Exercises – For somebody who gets exhausted effectively and is daring these wellbeing clubs offer bunch aggregate activities from the attempted and trusted to the outrageous. A portion of the classes offered incorporate heart stimulating exercise, steps, Pilates and additionally the present prevailing fashions including Zumba® work out schedule and aeronautical wellness schedules. Indeed, even the most neighborhood rec center will offer some free classes and some paid classes. Talking about individual encounters sharing in gathering activities is fun and makes you more uninhibited when you see individuals of any age and size shake their goods.

# Concessional access to master wellness specialists like mentors, masseuses and nutritionists-All of the wellbeing clubs brag of a board of specialists and access to them is more reasonable then searching out these administrations independently. Indeed a blend of guided practice and nourishment is the way to viable and enduring weight reduction and wellbeing. Health focuses give an assortment of preparing bundles for new patterns. Access to specialists will help in keeping up energy and recharged center and inspiration towards the wellness objectives. These specialists tailor the projects to the individual needs making them more viable.

# Access to Gym Equipment – Unless we have a huge property with a lot of area to spare I’m sure you will find it difficult to outfit your home workout area with all the up-to-date gym equipment and other weight training tools. The most effective mode of weight loss and maintenance is balanced cardio with weight training. Wellness centers provide easy access to them. A workout is usually a combination of cardio on machines like treadmills ,elliptical(our old friends ) and newer equipment’s like cycle elliptical and Stairmasters in conjunction with weight machines for chest, arms and legs .Various tools such as hand weights, body bars and stability balls round out the workouts.

# All around the year access – Working out at home becomes monotonous and exercising outdoors is always subject to the whims and fancies of the weather gods. The comfortable temperature and ambience makes it more motivating to not miss out your workout in lieu of a big fat piece of samosa. State of the art entertainment systems and Television make it easy to sweat it out to the tune of Gang ham style to name a few .You can even catch up on news , a bit of light reading and Gossip .I swear it’s the best thing to perk oneself up with even fewer calories than a McDonalds milkshake.

# Access to healthy nutritionally dense snacks and foods – A lot of the wellness centres provide a smoothie bar and snacks for purchase which help you in the recovery phase of the workout and provide a healthy reward for sticking it out. Just don’t overdo it.
Wellness centres also provide a host of other benefits like Baby-sitting, Classes for children ranging from toddlers and teens and the centres are the best source of fitness information .So what are you waiting for – your fitness goals are as approachable to you as your nearest wellness centre. See you there getting fitter and stronger.

Tips to Increase Height for 25 years+

It is truly hard to build tallness after the age of 25, essentially because of the way that the bones quit developing at this age. Surgeries and development hormones which guarantee stature development in grown-ups are possibly hazardous and unfavorable for the body. In any case, with a couple traps and tips, it is conceivable to include a couple inches or if nothing else seem taller.

# Legitimate Diet and Nutrition

Legitimate eating regimen and nourishment assume an imperative part in enhancing your tallness. Your body ought to have the capacity to assimilate vitamins, minerals and supplements with a specific end goal to consolidate them into your framework for the correct development and tallness pick up. An adjusted eating routine rich in calcium, phosphorus, iodine and magnesium is critical for appropriate development. Admission of trans-fats and soaked fats ought to be limited as they are hard to process and meddle with the assimilation of supplements. Keeping in mind the end goal to get protein, sugars, amino acids and calcium required for sound development and advancement, consideration ought to be paid on expending the accompanying nourishment things.

  • Carrots
  • Egg yolk
  • Beef
  • Fish
  • Liver
  • Green vegetables
  • Potatoes
  • Nuts such as almonds and peanuts
  • Chicken
  • Beans
  • Peas
  • Fruits like apples and bananas
  • Milk and dairy products

The importance of calcium in the overall development of the human body cannot be ignored. This nutrient is vital for the growth and maintenance of strong bones and cartilages. Thus, it is advisable to have milk and dairy products to fulfill your calcium requirements. Apart from this, you should also drink at least 6 to 8 glasses of water daily to detoxify your body.

# Exposure to Sunlight

Sunlight is one of the most important sources of vitamin D. Vitamin D contributes to your height in the greatest way because of its effect on bone growth. Exposure to sunlight allows your body to get the required dose of Vitamin D. Sunbathing, especially early in the morning or late afternoon, can be very beneficial because the ultraviolet radiation is at its lowest during this time.

# Stretching and Exercise

Exercise is extremely crucial to gain good height as growth is stimulated when the body is being exercised and stretched. Apart from exercise, sports activities like cycling and swimming can also help in increasing height. The exercises given below might be helpful in gaining some height after the age of 25 years.

  •  Stand erect and keep your back straight and feet touching each other without any gap in between. Now slowly lift your hands up till your shoulders and hold it for a few minutes. Move your arms backwards. Inhale while moving your arms upwards and exhale while moving your arms downwards. This exercise gives an appearance of being tall by making your posture erect.

  • While lying down on your back, stretch your left foot towards the right foot and vice versa. Then bring back your feet to their normal position.
  • Bar hanging i.e. holding the bar that is 6 to 7 feet above the ground and swinging your body while hanging from the bar can be beneficial. The back should be kept straight while swinging on the bar.

# Yoga

Apart from regular exercising, practicing yoga also helps in maintaining the correct posture and thus contributes not only to height gain, but to the overall development of your body. The different yoga positions make your body supple, besides stimulating the growth hormones.

  • Tadasana: Also known as the mountain pose, this position helps in lengthening your spine. Feeling your feet on the ground, you should stand with your shoulders relaxed without slouching or hunching forward. The leg muscles should be kept strong and the face or jaw should not look tensed.
  • Bhujanga: This position is also known as the cobra pose. Start by stretching your face down on the ground. Press your lower body firmly against the floor while spreading your fingers below your shoulders and tucking your elbows to your sides. While keeping your lower body in contact with the floor, you should inhale and raise your upper body by straightening your arms. Make sure that you raise your body only as far as possible and keep your buttocks firm. This will cause the lengthening of your spine. This pose should be maintained for a slow count of 15. After this, lower your upper body while exhaling. Practicing this pose repetitively enables you to maintain a longer spine while standing, sitting and moving, and thus, increase your height.
  •  Stretching: Stretch yourself on a daily basis after having a bath while your muscles are warm. After walking for 5 minutes, gently shake each arm and each leg to loosen up and release tension. The entire side of your body should be stretched, starting from your fingertips through your shoulder and hip till all the way to your toes. This sequence should be repeated at least 3 to 5 times for best results.

Proper Sleep

Adequate sleep is absolutely essential due to the fact that the growth hormone does its job of thickening and lengthening your bones during deep sleep. Correct sleeping posture is also crucial for proper growth. Deep sleep on a daily basis in conjunction with proper diet and exercise should be achieved and the following tips should be followed to facilitate deep sleep.

  • Use a comfortable and firm mattress.
  • Always wear clean, soft and comfortable clothes while sleeping.
  • Ensure that the room is dark and quiet while you are asleep.
  • A warm bath before going to sleep greatly enhances the quality of your sleep.
  • Relax and practice deep breathing before going to sleep.

Though it is difficult to increase height after the age of 25, by following the above-mentioned steps and with the correct approach, one can reap beneficial results.

Dumbbell Exercises

Today’s sedentary lifestyle has made it extremely important for people to exercise regularly. Dumbbell exercises form an essential part of any strength training program. The most important benefit of dumbbell exercises is that along with strengthening the main muscle, it gets you input from other vital stabilising muscles as well.

Read on to know about top 10 dumbbells exercise and their benefits.

1. Chest presses on stability ball

Benefits: Balance is the main ingredient of this exercise which a good variation of the classic dumbbell presses.

Execution: You start by lying on the ball by distributing your head, upper shoulders and upper back’s weight evenly with the rest of the body which is away from the ball. Your feet must fall flat on floor and then you stretch your arms with dumbbells till they are straight and repeat.

2. Russian twists

Targets: abdominal muscles and lower back by twisting motion of one’s abdomen.

Benefits: Extremely helpful for people who want to build their upper torso for sports like
baseball, swimming, golf, hockey etc.

Execution: Sit on the floor with bent knees and heels pressed to floor. Then lean back, try feeling the engage and lift the feet off the floor. Try to touch the dumbbell to the floor by twisting a little to right and keep repeating with both sides. This is one of the best dumbbell exercises for abs that shows some amazing results.

3. Side crunches

Targets: Biceps

Benefits: Better grip and strengthening other areas of arms.

Execution: Stand with your feet together and hands down. Hold dumbbell in one hand. Now touch the temple by the fingers tips of left hand. Bend to your right with the left elbow pointing up.

4. Seated shoulder press:

Targets: Upper body muscles

Benefits: Helps in day to day functioning and improves strength.

Execution: Hold the dumbbells in each hand to the sides of the shoulders and the elbows below the wrist. Now you press your arms upwards until they are extended right over the head and bring them back in starting position again.

5. Reverse flies

Targets: Upper back, shoulders, rear shoulders and spine muscles

Benefits: Strengthens your shoulders and upper back. Helps improve posture of the upper body.

Execution: You sit on the stability ball and hold dumbbells in each hand. Bend down from your waist so as to keeping your hands behind ankle. Now start raising the dumbbell from your sides with thumbs pointing downwards. Bring back to the first position and repeat.

6. Front raises

Targets: Shoulders

Benefits: Helps in upper body weight training.

Execution: Stand on your feet and hold a dumbbell in each of your hands. Now lift the right arm up keeping your elbow until it becomes parallel to the floor. Now go back to starting position and repeat with left arm.

7. Upright rows

Targets: Shoulders and trapezius muscles

Benefits: Great supplementary exercises for shoulders and traps as well.

Execution: Stand upright for this with feet shoulders-width apart. Keep dumbbells close to the body raise them to the chin. Hold it till count of two and go back to start position. Repeat at least 10 sets.

8. Shrugs

Target: Trapezius muscles

Benefits: Strengthens and releases the tension in the trapezius muscles.

Execution: Just stand straight with dumbbells in your hands. Now just raise your shoulders straight up, as if you are shrugging. Hold it for 2 counts and release.

9. Triceps kickbacks

Targets: Triceps.

Benefits: Strengthens triceps.

Execution: Stand upright next to a bench with one arm and leg on the bench and the upper body parallel to the ground. Hold the dumbbell and raise the arm so it is parallel to ground. Return to start position and repeat.

10. Wide arm row

Target: Back and upper body

Benefits: Strengthens back and upper body.

Execution: Stand in a squatting position. Now grab a dumbbell in each hand and lift up both dumbbells without changing the knee position. The video given here explains a step to step procedure for the exercise.