This is default featured slide 1 title
This is default featured slide 2 title
This is default featured slide 3 title
This is default featured slide 4 title
This is default featured slide 5 title
 

Category Archives: Fitness

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.

Biceps Exercises

Biceps are a standout amongst the most observable parts of the body and involve status for a couple of us. Biceps require fixation and a set day by day routine to truly develop and create.

Weightlifters love to develop it as a piece of their calling while ladies and couple of men love to have them conditioned in a fitting way. Advantages of biceps activities are recorded underneath:

  • Helps in creating solid bones
  • Evades weariness
  • Expands stamina
  • Helps in de-pushing
  • Administration of incessant conditions
  • Lessens wounds

Let’s take a look at the Top 10 Exercise for Biceps

1. Hammer Curls

This can be listed as the best exercise for biceps. Set up your push up position and grab a pair of dumbbells, balancing yourself on them. Rest one hand on the floor and lift the dumbbell with the other; repeat the same with the other and curl up your arm holding on to the dumbbell for at least few seconds. Continue with 15 repetitions each on both sides. Avoid speeding up as it may cause internal muscle catches.

2. Kneeling Single Arm Curls

This is similar to the hammer curl but you have to kneel down, keep your body straight, and your toes poited outwards. Hold the weight with one arm and curl up with 5 repetitions each and bend your elbows, concentrating on the biceps each time you pull the dumbbell up. Repeat this with the other arm.

3. Split Jack Curls

Hold your dumbbells as you stand erect. Each time you do split jacks, pull them towards your shoulder. It’s like your lunges with dumbbells, in which we apply pressure on the biceps and thighs. A set of eight on each side with two repetitions will serve the purpose of carving the biceps in the desired manner.

4. Jumping Jack Hammer Curls

This exercise may require a resistance band and it proves beneficial in its presence.  Targeting the hip during lunges is a proper position but with lunges and squats, including a resistance bands helps in giving the biceps the pressure that it requires.

5. Squat Concentration Curls

This exercise is fun but needs a lot of energy. Keeping your weights on your shoulder and performing sit ups is a part of this exercise. This tones the inner thighs. But as the main weight of the dumbbell is borne by the arms, the focus gets shifted to the biceps.

6. Eccentric Dumbbell Curls

 

The Eccentric Dumbbell Curl is an awesome workout for muscle growth. The video specifies a step by step instruction on how to focus the pressure on the biceps and generate more energy.

7. Barbell Curls – Lying

This exercise is quite a cheat code as it needs you to take a support of the preacher. The preacher curl forms a support and prevents you from falling. This exercise will give your bicep what it needs the most in the long run.

8. Cable Preacher Curls

Leaning on a preacher, pull the strings facing towards you. The exercise helps you build your biceps and shape them in the most desired manner.

9. Concentration Curls

Just as the name is, the curl is all about concentrating on one part of the bicep area. As you pull the dumbbell upwards, the muscle gets stretch and the area gets flexed.

Stylecraze’s inhouse fitness trainer Rekha Ganguly shows 4 different types of bicep workouts for arms, shoulder, and triceps. These are fantastic workouts that will burn the fat and tone up your arm and shoulder area. Don’t miss out!

10. Flexor Incline Dumbbell Curls

This is one of the major and the best session in the dumbbell curls section. Even Arnold maintained a complete regime on it and attained the muscles that he has now.

Aerobic Exercises

aerobic-exercisesIs workout the main thing at the forefront of your thoughts each morning? It is safe to say that you are keen on cardiovascular molding? On the off chance that yes, then you should experiment with a portion of the best and the most secure low effect vigorous activities. These activities are easy to ace and have significant advantages on your general wellbeing!

On that note, this post discusses the ten best low effect high-impact works out. Might you want to know what they are? Perused on!

1. Walking

2. Stairmaster Or Walking On The Staircases

Another easy form of low impact aerobic exercise is walking up and down the stairs. Your workout center or gym may not be having staircases, but it surely must be having a Stairmaster, which makes exercising much more exciting than walking on the treadmill. You can easily perform this exercise without going to the gym, by walking up the staircases for a few minutes every day. Many athletes use it as a warm-up exercise to prepare bodies for high impact workouts.

3. Cycling

You think cycling is for the kids? Well, not anymore! Many sports persons and gym trainers swear by the strengthening effect of cycling. It is a fun way to become fit without damaging your joints. Cycling every day for 30 minutes makes your leg muscles strong and adds more vitality and flexibility to your personality. If you want to enhance the effect, you can ride up the hill using your bike. However, it is advisable to start slowly first and then increase your distance and duration.

4. Donkey Kicks

Although this form of low impact aerobic exercise is advised for pregnant women, everyone can do this, and it is extremely beneficial for those having chronic back pain. These kicks strengthen the abdominal muscles and tone the back.

To Perform This Exercise

  1. Stand straight and then bend from the waist to your knees, keeping the arms straight.
  1. Make sure your hands are exactly parallel to the ground.
  1. Lift the left knee off the floor and straighten the left leg behind you.
  1. Make sure the leg and the back are in a straight line.
  1. Repeat the same step with your right leg.

5. Arm Stretches

According to Denise Austin, a fitness expert, this move can alleviate the tension in the chest muscles when they become tight. This type of simple marching exercises does not require any workout equipment or strenuous stretching. All you need to do is march as the soldiers do, albeit with a high and consistent speed.

To Perform This Exercise

  1. Start by marching at one place and slowly increase the pace so that your heart rate increases.
  1. While marching, ensure that you lift your knees high enough to give your thighs, lower limbs, and buttocks enough stretch.
  1. As you are moving your knees up and down, extend one of the arms up and move it in a rotation back and front.
  1. Do the same with the arm on the other side.

6. Water Aerobics

You can enhance the impact of water sports and swimming by introducing water walking or pike skull in the pool. Treadmills in the pool are an interesting idea that makes walking much more fun. When you walk with speed in the pool, the water resists your action and puts a strain on your lower limbs. For those suffering from lack of proper blood circulation in the legs, this low impact exercise can do wonders.

7. Ballroom Dancing

Dancing is super sexy and makes you feel elegant every time you move your feet to a foot tapping number. Moreover, it is very easy on the body and surely a great workout. However, you need a partner to perform this low impact exercise. Perform whirls, spins, twirls and take those dips with a partner who is equally interested in dancing and exercising as you are, and you will surely start loving your exercise schedule.

8. The Plie Squat

This low-impact aerobic exercise makes every woman and man feel elegant while performing it. Although the movements are almost similar to regular squats, you have to lower your body, bend the knees and move down as if you are going to sit.

To Perform This Exercise

  1. Place your hands on the hips and keep the feet hip-width apart.
  1. Point the feet outwards.
  1. Squat down with your knees bending in the direction of the toes.
  1. In case you feel more stress on your knees, you can reduce or increase the distance between the feet until you feel comfortable.

9. TRX – The Total Body Resistance Exercise

TRX is a type of strap suspension system, which is three times faster than the regular straps, but is much easier on the joints. However, it challenges your whole body. Initially, you may need a bit of help from your trainer to master these exercises. But once you master most of the awesome TRX exercises, you will enjoy doing them.

10. Hip Abduction

Hip abduction exercise is extremely helpful in easing the tensed hip muscles, especially during pregnancy.

To Perform This Exercise
  1. Squat down with your upper body upright.
  1. Do not hinge forward.
  1. Lift and squeeze your belly while you transfer your weight entirely on one leg with the other leg pointing out.
  1. Keep the foot flexed.
  1. For strength training, you can use lighter weights starting with five pounds and slowly increasing as your capacity increases.
  1. Hold the weight up at the shoulders so that they appear placed at the top of the biceps curl.
  1. Slowly come back to the normal position and repeat.

Get Rid Of Flabby Arms with These Exercise

Out of shape arms are generally the consequence of gathering of abundance fat, and result in free, hanging skin in the upward part of your arms. Your arms are jiggly and look thicker than they really are. The triceps is the biggest muscle situated in the back of your arm, and since it makes up the greater part of the back of your arm, focusing on it with segregation activities is the most ideal approach to dispose of those humiliating overweight arms.

There are a lot of ladies who have heavy arms and are searching for a solution.This happens in light of the fact that ladies tend to store more fat on their arms when contrasted with men. Heavy arms are brought about because of two primary reasons. One, our skin has a tendency to lose its versatility as we age, which implies it extends and tends to hang. The other reason, as specified prior, is overabundance fat situated in the back of your arm. This can influence your certainty and make a negative self-perception.

Get Rid Of Flabby Arms Naturally

On the off chance that you have fat arms and are considering how to dispose of them, you’ve gone to the opportune place. The way to losing those unattractive arms is getting more fit. Your arms will naturally seem firmer and all around conditioned. This can be accomplished through a blend of practice and adjusted eating routine. For the most part, by concentrating on activities on the triceps, you can target and dispose of overweight arms.

# Triceps Dips

If you are working out at home, place your arms on a chair or bench and elevate your feet by putting a stool under them.

  1. Assume the starting position i.e. your arms behind your back, gripping a bench or the rack.
  2. From the starting position, slowly lower yourself. Keep your body upright and your elbows tucked close to your sides.
  3. Concentrate on lowering your body only with the triceps. Ensure that your elbows are at a 90-degree angle.
  4. After this, push your body back up using only your triceps. Repeat.

# Push-Ups

Push-ups are primarily chest exercises, but they also work the triceps as a secondary muscle. They are one of the most common measures of strength.

  1. Place your hands with the palms facing downward on the floor, shoulder width apart, with a slight bend in your arms. Keep your feet together. Support your weight on your hands and toes.
  2. Lower yourself until your chest is almost touching the floor. Inhale as you do this.
  3. Exhale and push your body up back to the first position.
  4. Steady yourself at the top and repeat.

# Tricep Kickbacks

Tricep kickbacks require two light dumbbells. If you don’t have any at home, you can use one-liter water bottles.

  1. Hold a dumbbell in each hand.
  2. While you are standing, bend your knees slightly, keeping your back straight, and bend forward slightly. Your body should be almost parallel to the floor. Keep your head up and your arms close to your sides such that there is a 90-degree angle between your forearm and upper arm.
  3. Keep your shoulders locked to your sides while extending your arms back. Focus on the contraction of your triceps only.
  4. Hold for two seconds and lower your arms to the starting position. Avoid swinging your arms.
  5. Repeat.

# Tricep Extensions

  1. Stand with your feet shoulder width apart.
  2. Hold a dumbbell with both hands, with the thumbs wrapped around it for better grip. The dumbbell should be held behind your head and your palms must face the ceiling.
  3. Your upper arms should be close to your head. The elbows should be close to your eyes and perpendicular to the floor.
  4. Lower your upper arms until the weight is touching the upper part of your back. Don’t move your elbows. Keep them locked close to your ears.
  5. Use your triceps to raise the dumbbell up with your arms fully extended over your head. Exhale as you do this.

# Bent Over Row

To perform a bent over row, you will need a barbell. A set of dumbbells can also be used as an alternative.

  1. Stand with your feet shoulder width apart and grab a barbell with your palms facing down.
  2. Bend forward and slightly bend your knees. Keep your back straight. Your torso should be parallel to the floor and your head pointed up.
  3. Keep your elbows close to your body. Breathe out, and pull the bar towards your chest, just below your ribs. Exhale as you do this.
  4. At this position, squeeze your back muscles and hold.
  5. Lower the bar down to the starting position, just around your knees. Repeat.

# One-Arm Side Push-Up

The one-arm push-up is a useful exercise for targeting the triceps and getting rid of those flabby arms.

  1. Lie on your side with the knees slightly bent.
  2. Place your left arm on your right shoulder.
  3. Push your torso up with your right arm on the floor, palm facing up.
  4. Switch sides and repeat.

# The Windmill

Rotating the upper arms and the shoulders gives your arms a thorough workout and builds strength in the upper arms, shoulders, and neck muscles. The biceps and triceps are the secondary muscles targeted.

  1. Raise your arms in front of you at the shoulder level, parallel to the ground.
  2. Now, raise your arms upwards and rotate them backwards and down and front again in a 360-degree motion like the blades of a windmill.
  3. Repeat this motion 20 times forward and 20 times backwards.

# The Wave Goodbye

The motion of waving your arms lets you twist your arms, right from your wrists to your shoulders. This means that you are stretching all your arm muscles and toning your arm.

  1. Raise your arms to the shoulder level to your sides.
  2. Start waving your palms as if you are waving goodbye to someone.
  3. Keep your upper arms still. Move only your palms.
  4. Speed up the process such that you wave about 100 times in a minute. Do three sets of 100 waves each.

# The Prayer Pose

When you join your hands together, your triceps are engaged. When you move your hands up and down, your biceps are engaged. This way, you are working out your triceps and biceps together and toning your upper arms with each repetition.

  1. Join your hands in a praying pose above your head.
  2. Bring your joined palms down to the front of your chest.
  3. Raise your joined hands again.
  4. Repeat this for 30 repetitions.

# Arm Stretches 

When you interlock your hands, your triceps are engaged. Pulling the hands to the opposite sides creates a further stretch in the triceps, thereby toning them. This exercise for flabby arms is great for those who have loose fat hanging on their triceps.

  1. Raise your hands above your head.
  2. Hold your right wrist with your left hand and your left wrist with your right hand, thereby interlocking your hands.
  3. Now, with your right hand, pull your left hand towards your right such that your left elbow falls behind your head.
  4. Release the tension and take your arms back to the center without releasing your wrists.
  5. With your left hand, pull your right hand towards the left such that your right elbow falls behind your head.
  6. Again, release the pull and take your hands to the center. Repeat this for at least two sets of 20 repetitions each.