High protein salad recipe or weight loss salad is basically a combination of vegetables, lentils, pulses, spices with a unique flavored sauce. salad recipes or meals are generally purpose-based recipes and are consumed as an alternative to the regular meal.
1. Chickpea Salad
Ingredients: 1 cup Chickpeas – soaked over night 1 diced Onion 2 diced tomatoes 2 diced Chillies 1 Lemon cut in half 1/2 cup Coriander 1 1/2 or 2 tsp. Chat Masala, to taste Salt to taste
2. Paneer Salad
Ingredients: 100 gms Cottage cheese ½ Cup cherry tomatoes ½ Cup shredded purple cabbage 2 Green chilies Fistful of toasted Sesame Seeds Olive Oil to taste Salt to taste
3. Moong Sprouts Salad
Ingredients: 2 cups of moong sprouts 1 tomato, diced 1 onion, diced 1 tbsp. lemon juice Green chilies ½ tsp. chat masala Salt /black salt, to taste.
4. Bean Salad
Ingredients: 1 Cup kidney beans or black beans (soaked overnight and drained) ½ cup diced cucumber ½ cup chopped green onions ½ Cup feta cheese crumbled ¼ cup chopped parsley Salt to taste
5. Mixed Seeds Salad
Ingredients: 1 cup cottage cheese crumbled 1 cup of mixed raw vegetables (shredded purple cabbage and carrot) ½ Cup pomegranate seeds ½ cup mixed seed (Roasted) like pumpkin, sesame, sunflower, flaxseeds, etc.
6. Broccoli Cranberry Salad
Ingredients: 1 bunch Broccoli (chopped into small florets) 1/4 cup Red onion (sliced) 1/2 cup Sugar-free dried cranberries (or any dried cranberries) 1/2 cup Walnuts (chopped; or pumpkin seeds for nut-free) 1/2 cup Bacon bits (cooked)
7. BBQ Chicken Salad
Ingredients: 2 grilled chicken breasts 2 corn on the cobs (grilled (see note)) 1 avocado 4 cups chopped Romaine lettuce 2 cups chopped cherry tomatoes
8. Mediterranean Bean Salad
Ingredients: 2 (15-oz.) cans cannellini beans (also known as white kidney beans, Great Northern beans would work also), drained and rinsed 1 English cucumber, chopped 1 medium red bell pepper, chopped 1/2 medium red onion, thinly sliced 1/2 cup fresh Italian parsley, chopped.
9. Tuna Salad
Ingredients: Canned Tuna: I prefer wild tuna in cans with water, but any variety works. Mayonnaise: This is your creamy binder. You can use store-bought or make mayonnaise at home – it’s easy! Celery: For that fresh crunch with every bite. Red Onion: Finely diced red onion always provides the perfect savory balance. Parsley: A few tablespoons of fresh herbs really make this tuna salad recipe the best. Dijon Mustard: 1/2 tablespoon Salt and Pepper: to taste
10. Egg And Bean Salad
Ingredients: 8 egg hard boiled, peeled and cut into halves. 1 400g beans, 4 bean mix, canned drained, rinsed 2 cup lettuce, leaves, mixed 1 carrot cut into sticks 1 capsicum, any cut into sticks 1 cucumber, any thinly sliced 240 g green beans cut into halves (½ cup) ½ punnet tomato, cherry 1 tbsp oil, olive extra virgin 2 tsp vinegar, red wine other vinegars work too.
When your blood glucose or blood sugar, is too high this disease is called Diabetes.
Common Types of Diabetes
Types 1 Diabetes Types 2 Diabetes
Cause of Diabetes
Cause of Type 1 diabetes:
1. destroys insulin-producing beta cells in the pancreas. 2. Immune system mistakenly attacks.
Cause of Type 2 diabetes:
1. overweight or obese increases your risk of diabetes. 2. age 45 or older 3. Low physically activity 4. high blood pressure 5. high cholesterol
Type 1 and Type 2 Diabetes and Prediabetes Test
1. Random blood sugar test:
blood sample will be taken at a random time.a blood sugar level of 200 milligrams per deciliter (mg/dL) — 11.1 millimoles per liter (mmol/L) — or higher suggests diabetes.
2. Fasting blood sugar test:
A blood sample will be taken after an overnight fast. A fasting blood sugar level less than 100 mg/dL (5.6 mmol/L) is normal. A fasting blood sugar level from 100 to 125 mg/dL (5.6 to 6.9 mmol/L) is considered prediabetes. If it’s 126 mg/dL (7 mmol/L) or higher on two separate tests, you have diabetes.
3. Oral glucose tolerance test:
For this test, you fast overnight, Then you drink a sugary liquid, and blood sugar levels are tested periodically for the next two hours.
A blood sugar level less than 140 mg/dL (7.8 mmol/L) is normal. A reading between 140 and 199 mg/dL (7.8 mmol/L and 11.0 mmol/L) indicates prediabetes. A reading of more than 200 mg/dL (11.1 mmol/L) after two hours indicates diabetes.
4. Glycated hemoglobin (A1C) test:
This blood test indicates your average blood sugar level for the past two to three months. It measures the percentage of blood sugar attached to hemoglobin, the oxygen-carrying protein in red blood cells.
Below A1C 5.7 is considered normal.An A1C between 5.7 and 6.4 % indicates prediabetes.A1C level of 6.5% or higher on two separate tests indicates that you have diabetes.
Diabetic Friendly food
Vegetables : none starchy: includes broccoli, carrots, greens, peppers, and tomatoes starchy: includes sweet potatoes, corn, and green peas
Fruits : includes oranges, melon, berries, apples, bananas, and grapes
Grains : should be whole grains includes wheat, rice, oats, cornmeal, barley, and quinoa.
Protein : lean meat,chicken or turkey without the skin, fish, eggs,nuts and peanuts,dried beans and certain peas.
Dairy : nonfat or low fat milk,yogurt,cheese
Diabetic Friendly Diet (Meals)
Breakfast
1. Low carb smoothies.
2. Wheat bran cereal.
3. Cottage cheese.
4. Fruits and Nuts.
5. Multigrain toast.
6. Tofu scramble.
7. Nuts butter.
8. Eggs.
Lunch
1. Lean Meat and Cheese Sandwich on Whole-Grain Bread.
2. Low-Sodium Bean Soup With a Cheese Stick and Sunflower Seeds.
3. Whole-Grain Pasta With Lean Protein and Veggies.
4. Green Salad With Quinoa and Low-Sugar Dressing.
5. Homemade Veggie Stir-Fry With Brown Rice.
6. Deconstructed Sushi Rolls.
7. Whole-Wheat Wrap With Lean Protein and Avocado.
8. Low-Fat Cottage Cheese With Berries and an English Muffin.
Calisthenics or BodyWeightExercise is a form of strength training consisting of a variety of movements such as pulling, pushing, bending, jumping, or swinging.
Calisthenics is a type of training that uses predominantly bodyweight training to improve our overall “functionality”.
Benefits of Calisthenics Exercises
1. Train multiple muscle groups at once.
2. Improves flexibility, Mobility, Strength, and Balance.
3. Calisthenics workouts that require minimal equipment.
4. Calisthenics workouts are good for beginners.
5. Calisthenics workouts burn calories.
6. Calisthenics workouts Improve your heart health.
7. Calisthenics workouts you to sleep better.
8. Calisthenics workouts are used as baseline physical evaluations for military organizations around the world.
9. Calisthenics workouts whole-body exercises.
10. Calisthenics workouts improve your joints Stability.
11. Calisthenics workouts beneficial during pregnancy and after childbirth.
12. Calisthenics exercises can also target specific muscle weaknesses.
Calisthenics Workout Equipment include:
1. Wall Mounted Pull-Up Bars 2. Parallettes 3. 50 to 70cm in height Box 4. Resistance Bands 5. Gymnastic Rings 6. A Weighted Vest 7. Chalk 8. Wrist Wraps 9. Fat Gripz 10.Free Standing Pull-Up Bars 11. Power Towers 12. Large Water Bottle
Surya Namaskar or Sun Salutation is a yoga exercise incorporating a flow sequence of some twelve gracefully linked asanas.Surya Namaskar combines 12 yoga asanas in a yogic sequence.
Surya refers to “the sun” and Namaskar means “bowing down in respect.”
There are 3 Types of Surya Namaskar
1. Hatha Surya Namaskar:
The 12 spinal poses were performed in Hatha Surya Namaskar.
2. Ashtanga Surya Namaskar :
Ashtanga Surya Namaskar series, sun salutations have two forms. -Type A and B. Type A, consists of 9 Vinyasas and type B consists of seventeen vinyasas.
Ashtanga Surya Namaskar Type AAshtanga Surya Namaskar Type B
3. Ashtanga Surya Namaskar :
Iyengar Surya Namaskar is similar to the Hatha practice, but here the focus is a little more on pace and energy, wherein, it is performed at a quicker pace than other Surya Namaskar types.
Today I have to discuss about Hatha Surya Namaskar
Hatha Surya Namaskar
Explaining The 12 classic poses of traditional Hatha Surya Namaskar :
1. Improves mental health 2. Increase Flexibility 3. Improves good body posture 4. Help with weight loss 5. Improves the functioning of the digestive system 6. Beneficial for women Menstrual Cycle 7. Reducing Anxiety 8. Improves Sleeping patterns(Insomnia) 9. Help to body Detoxification 10. Help for Better Absorption of Nutrients
The deadliftis a compounds exercise.The deadlift is a weight training exercise in which a loaded barbell or bar is lifted off the ground to the level of the hips, torso perpendicular to the floor, before being placed back on the ground.
What is the Motto of Deadlift?
“Come and Picking up a Dead Heavy Weight from the Ground.”
Top 12 Essential Benefits of Deadlift Exercise
Reduce lower back pain.
Increase Lower back strength.
Release Anabolic Hormones (Having higher Testosterone levels and HGH ).
Deadlift Builds Stronger Legs.
Deadlift Burn more Fat.
Improved Grip Strength.
Activate your Hip Extensions.
Better Posture.
Core Activation.
Metabolism Booster.
Increase your cardiovascular ability.
Improve bone mineral density.
Which Muscles are work in Deadlift Exercise ?
Deadlift is Multiple Muscles Groups Training Exercises :
Trapezius
Hip
Core
Glute
Back
Hamstrings
Today I am discuss about “Traditional Barbell Deadlift”
“Traditional Barbell Deadlift”
Traditional Barbell Deadliftexercise is divided into Three phases
Addiction is a chronic dysfunction of the brain system that involves reward, motivation, and memory.
What are Chronic Diseases?
A chronic condition is a human health disease that is persistent or otherwise long-lasting in its effects or a disease that comes with time. Chronic diseases are defined broadly as conditions that last 1 year or more.
caused of chronic diseases:
1.Tobacco use and exposure to secondhand smoke.
2.Poor nutrition, including low diets in fruits and vegetables.
Exercise is physical activity that is planned, structured and repetitive for the purpose of conditioning any part of the body used to improve health and maintain fitness.
What is Exercise Repetition?
repetition(Reps) is one complete motion of an exercise.
What are Exercise Sets?
A set is a group of repetitions
Types of sets :
1. Straight sets: This system is used to apply maximum adaptive response for the trained muscles. muscles require more time to recover between sets to stimulate optimum strength and mass gains(8-12 Reps).
2. Supersets: In supersets, you perform an exercise set immediately after another exercise set, with no rest in between, only that required for taking the position of the second exercise. Superset increases training intensity.
3. Antagonist superset: This is opposing (antagonist) muscle group exercises. For example Biceps curl and Triceps Extension.
4. Compound (or agonist) sets: in this, you alternate between two exercises for the same muscle group. For example, Tricep push down and French Triceps Exercises.
5. Tri-sets: These are three exercises for the same muscle group with little rest in between. For example, (Front squats + Alternative Lunges + Leg Extension).
6. Giant sets: in this set 4 or more exercises of one muscle group. For example, overhead press+lateral raise+rear-delt raise + upright row.
8. Circuit sets: circuit is three or more exercises (strength training or cardio-based) completed in multiple rounds.
9. Pyramid training: in this set exercise with high reps and lighter weight, and then gradually increasing weight loads and reducing reps.
10. Drop sets: In drop sets reduce weight lifted after each set.
11. Stripping or (descending sets): Stripping sets is similar to drop sets, but in this set no rest at all between sets.
13. Rest-pause sets: in Rest-pushed sets you would with your given 6-10 rep weight. Set the weight down.Take 15 seconds of deep breaths, pick the weight back up, and rep to failure again.
What is Exercise Tempo?
Exercise Tempo is how quickly you lift the weight for each repetition.
Exercise repetition is compromised of three phases of muscle action there are:
Eccentric phase: The muscle is lengthening, the force of the applied resistance while storing mechanical (potential) energy.
Isometric phase: During Exercise the transition from lengthening (storing potential energy) to shortening (the release of kinetic energy).
Concentric phase: During exercises, The muscle is shortening, releasing the mechanical (kinetic) energy to generate the force required to overcome an applied resistance.
Strength training programs, weight lifting tempo is expressed as eccentric-to-isometric-to-concentric, which means that a 3:1:1 tempo = 3 sec. eccentric 1 sec. isometric 1 sec. concentric
Goal setting is a development of an action designed planning process for a person who committed thought, emotion, and behavior towards attaining the goal.
What is a SMART Goal ?
A SMART goal is used to help guide goal setting.
SMART is an acronym that stands for
S – Specific
M – Measurable
A – Achievable
R – Realistic
T – Timely
Specific: Well defined, clear.
Measurable: measure your progress toward the accomplishment of the goal.
Achievable: Attainable and not impossible to achieve.
Realistic: Within reach, realistic, and relevant to your life purpose.
Timely: With a clearly defined timeline, including a starting date and a target date.
“14 Questions must be considered for setting a SMART GOAL”
For Example, “If My Smart Goal is Weight loss so how can I Complete this Goal?”
S – Specific
1. Who is involved in this goal?
Answer: Mr. S
2. What do I want to accomplish?
Answer: Weight loss
3. Where is this goal to be achieved?
Answer: Gym and outdoor field
4. When do I want to achieve this goal?
Answer: 3 months
5. Why do I want to achieve this goal?
Answer: To improve self-health.
M – Measurable
6. How many/much?
Answer: 10 Kg Weight.
7. How do I know if I have reached my goal?
Answer: check Bodyweight and Body Fat percentage.
8. What is my indicator of progress?
Answer: Drop BodyWeight and Body Fat percentage, Increase Stamina, Improve brain functioning.
A – Achievable
9. Do I have the resources and capabilities to achieve the goal?
Answer: Yes I am a Personal Trainer so that’s why I have known. How to follow Diet and How to perform Exercise during a weight loss program.
10. Have others done it successfully before?
Answer: Yes, it
R – Realistic
11. Is the goal realistic and within reach?
Answer: Yes, it
12. Is the goal reachable, given the time and resources?
Workout clothing is designed for a specific purpose. Like cycling ,Hacking ,Yoga,HIIT Training ,Strength Training and any types of Sports Activities.
2. SUPPORT :
activewear supports you during your workouts. It’s can help protect your muscles from inflammation, injuries and provide support during recovery exercises.
3.IMPROVED RANGE OF MOTION :
Gym flexible clothing that allows your body to remove freely.
4. CONFIDENCE AND MOTIVATION :
clothing can have on motivation and confidence Womens.Every woman can find the Gymshark clothes for their workout wardrobe. Created to make you look great, feel fantastic and perform at your best
Gym shorts could trigger in your brain. This trigger can signal the rest of your body that
“Hey, I have my workout clothes on, it’s time for a workout — let’s go!”
Men Gym Cloths
1. Running Vest
Long runs (approximately 3 hours or more): Many runners who head out for 3 hours or more will use a running vest
2. Long Sleeve Compression T-Shirt
Long Sleeve Compression T-Shirt Designed to increase blood and lymphatic flow to the specified limb, compression wear is said to improve performance and shorten recovery time in both athletes and workout warriors when used post exercise.
3. Sleeveless Training Shirt
Athletes in sports such as track and field and triathlon, or as casual wear.
4. Dri-Fit Short Sleeve T-shirt
Dri-FIT’s unique high-performance microfiber construction supports the body’s natural cooling system by wicking away sweat and dispersing it across the fabric’s surface to evaporate faster
5. Gym Training and Workout Tank Top
Tank tops are particularly useful for keeping you cool because they’re sleeveless. Unlike a sleeved undershirt, tank tops cover the essential parts while still keeping your arms well-ventilated. Plus, tank tops grant you more freedom of movement in your arms, which helps you feel more comfortable.
6. Sleeveless Training Hoodie
Sleeved hoodies trap heat and cause the wearer to sweat more than normal. For workouts that involve arm exercises, a sleeveless hoodie is ideal. The sleeveless hoodie gives the arms a full range of motion for whatever activity is being performed.
7. Track Jacket
Tracksuit jackets are casual and versatile. They can be worn with jeans, joggers or shorts.
8. Full Sleeve Pullover Hoodie
When you first get to the gym – muscle is tight and cold. Blood is still sitting in the inner veins of your body. Wearing a hoodie holds in heat which during stretching and warm ups brings more blood to the surface and into muscle.
Gym Pants
1. Training Tights
Compression Tights may help improve jumping performance in athletes after endurance events. According to Runner’s World, compression gear makes it easier to regain maximum jumping ability post-workout, which is a bonus when you’re looking to get back on the track, field, or court after an intense workout.
2. Cross-Fit Trainer shorts
CrossFit may be an effective workout for losing weight, building strength, agility, and flexibility, and improving your aerobic fitness.
3. Biking Shorts
Biking Shorts much more comfortable and efficient, and help you ride faster and longer.
4. Compression Shorts
athletic performance and injury prevention, and many found benefits of such compression garments for athletes. Reduced Muscle Fatigue. Strain Prevention. A Lower Risk of Muscle Soreness. Improved Perceived Exertion. Increased Power & Better Jumping Ability.
5. V-Notch Shorts
The most popular style of running shorts, v‑notch shorts get their name from the upside down v‑shaped cutout on the outer leg seams starting about a half-inch from the hem. The v cutout enables the runner to have a greater range of movement than if the seams were sewn together all the way down. The shorts feature an eased, loose fit, as opposed to the snug fit of compression shorts. But like compression shorts, Women’s v‑notch shorts tend to be a little shorter, though the range of inseams for Men’s styles starts on the shorter side as well to provide the most flexibility.
6. Split Running Shorts
Split shorts and v‑notch shorts are often confused, but there is a difference. While split shorts also feature a loose fit and the leg seams have an upside down v cutout at the bottom, rather than being part of the leg seam, the shape is created by the front panel overlapping the back—so the actual leg seam can be as short as the waistband. The split leg-style is definitely a more performance style, as it offers the greatest range of motion to the runner
Women Gym Cloths
1. Long-Sleeved Shirts
long sleeve is excellent because they are comfortable and give you more coverage than any other shirt.
2. Tank Tops
Tank tops are particularly useful for keeping you cool because they’re sleeveless. Unlike a sleeved undershirt, tank tops cover the essential parts while still keeping your arms well-ventilated. Plus, tank tops grant you more freedom of movement in your arms, which helps you feel more comfortable.
3. Sports Bra
Sports bra is a bra that provides support to a woman’s breasts during physical exercise.
CrossFit may be an effective workout for losing weight, building strength, agility, and flexibility, and improving your aerobic fitness.
Today I have to Discuss all about Women Sports Underwire (Bra)
What is a Sports Bra ?
Sports Bra is indispensable for any physically active woman. It acts as a great support to breasts, preventing them from sagging and injury during vigorous physical activities.
“Different Sports bras styles are ideal for all kinds of sports ranging from low impact yoga to high impact running.”
WHAT ARE THE DIFFERENT IMPACT LEVELS OF SPORTS BRAS ?
There are three levels of support based on intensity of the work-out – low, medium and high.
HIGH IMPACT : These aim at higher levels of physical activity such as running, racquet sports, aerobics and dancing.
MEDIUM IMPACT : This category supports moderate degrees of physical activity like hiking, brisk walking, road cycling etc.
LOW IMPACT : Such sports bras are meant for less vigorous physical activities involving slow movements like yoga, pilates and stretching.
TYPES OF SPORTS BRAS
1. COMPRESSION SPORTS BRAS :
Compression sports bras are custom made & best suited for low to medium impact activities.
2. ENCAPSULATION AND COMPRESSION ENCAPSULATION SPORTS BRAS :
These are high intensity workout bras equipped with specially designed inbuilt cups. The cups are generally lightly or heavily padded.
3. CRISS-CROSS BACK SPORTS BRAS :
Criss – Cross Back Sport Bra provide a firmer support. These look great when worn with deep back neck tanks.
4. RACERBACK SPORTS BRAS :
Racerback bras provide good support for high intensity workout.
5. PULLOVER SPORTS BRAS :
Pullover sports Bras Popular with teens.These are ideal for low impact activity such as yoga or stretching. Since they are not very supportive, large breasted women should avoid wearing them.
6. BACK CLASP SPORTS BRAS :
This style resembles the everyday bras. The straps are adjustable and hooks are provided in the back. These also come in padded and underwired options.
HOW TO TAKE CARE OF YOUR SPORTS BRA?
1. Wash the bra in cold water. Use mild detergent. Hot water can break the spandex fibres. Avoid fabric softeners and bleach.
“Spandex fibres is a lightweight, soft smooth synthetic fiber which has a unique elasticity. Due to its elastic property, it is used in making stretchable clothing.”
2. Always flat dry. Never tumble dry.
“Tumble dry mean (washed clothes) by spinning them in hot air inside a dryer and Flat dry mean Hang clothes from a rod or lay them flat surface.”
3. Replace the bra immediately if too much pilling is visible. These can be broken ends of the spandex fibers. Generally you start feeling the need for new bras when breasts experience any discomfort during regular workouts.
Today I am discuss about Types of Dialysis , Dialysis Treatments, Beneficial Exercise and Dialysis Beneficial Foods ….
What is Dialysis ?
Dialysis is a procedure to clean the blood and filter it free from toxins and other waste materials. Dialysis is also known as kidney dialysis.
Why is Dialysis used ?
Properly functioning kidneys prevent extra water, waste, and other impurities from accumulating in your body. They also help control blood pressure and regulate the levels of chemical elements in the blood.
Types of Dialysis
Haemodialysis
Peritoneal Dialysis
1. Haemodialysis : A machine is used to filter the blood.Each session of hemodialysis lasts for more than 4 hours and is usually given 3 times a week.
The three types of entrance points are:
1. Arteriovenous (AV) fistula. This type connects an artery and a vein. It’s the preferred option.
2. AV graft. This type is a looped tube.
3. Vascular access catheter. This may be inserted into the large vein in your neck.
2. Peritoneal dialysis : This lesser performed procedure makes use of the peritoneal membrane, that is the lining of the abdomen, to filter blood.
Which types of Exercise Beneficial for Dialysis Patients ?
1. Aerobic Training 2. Resistance Training
1. Aerobic Training exercises can improve blood pressure control. 2. Resistance Training exercises increase muscle strength and size and may also improve functioning.
Helpful Foods For Dialysis Patients
CORNFLOWER BLUEBERRIES RED GRAPES EGG WHITE GARLIC OLIVE OIL BUCKWHEAT BULGUR CABBAGE SKINLESS CHICKEN BELL PEPPER ONION RADDISH PINEAPPLE TURNIPS MACADAMIA NUT
What is the average cost of Dialysis Treatment in india ?
The average cost of Dialysis Treatment in India is approximately Rs. Rs 4000 to 15000.
Mumbi is lowest cost(₹700-₹750 per session) of Dialysis Treatment in India.
Today I am discuss Details about cost of “PILES SURGERY”…..
1. What is Piles Surgery ?
Piles surgery is also known as hemorrhoid surgery.Hemorrhoids are the swollen vessels inside or around the anus and rectum and this surgery is aimed at removing these swollen blood vessels that cause severe bleeding, or pain.
2. What causes of piles?
1. complications from chronic constipation. 2. sitting for a long period of time, especially on the toilet. 3. family history of piles.
3. What are the symptoms of piles ?
1. extreme itching around the anus. 2. irritation and pain around the anus. 3. itchy or painful lump or swelling near your anus fecal leakage. 4. painful bowel movements. 5. blood on the tissue after having a bowel movement.
4. Types of Piles
Internal piles
External piles
5. Types of Piles Surgery
1.Internal piles : They form within the lining of the anus and lower rectum. Symptoms of this condition include bleeding during bowel movements.
2. External piles : They form under the skin of the anus. Symptoms of this condition are itching, pain around the anus.
6. helpful foods for piles :
Legumes Broccoli Whole grains cruciferous vegetables Root vegetables Squash Bell peppers Celery Cucumbers Melons Pears Apple Raspberries Bananas Artichokes
7. Foods to avoid for Piles :
Dairy products Fried foods Processed food White flour Red meat Salty foods Alcohol Spicy foods Coffee
8. Exercises to Prevent Piles :
1. Child’s Pose (Balasana) : • Rest in this position for up to 5 minutes
2. Pelvic floor contraction : • Hold this contraction for 5 seconds. • Relax for 10 seconds. • Repeat 5 times. • Do this sequence 2 to 4 times throughout the day.
3. Deep breathing : • Continue for up to 5 minutes.
4. Wind-Relieving Pose (Pawanmuktasana) : • Hold this position for up to 1 minute.
5. Legs Up-the-Wall Pose (Viparita Karani) : • Hold this position for up to 15 minutes.
6. Bound Angle Pose (Baddha Konasana) : • Stay in this position for up to 1 minute.
Today I am discuss about “Dumbbell Preacher Curl” Exercise….
Dumbbell preacher curl
1. What is “Dumbbell Preacher Curl” Exercise ?
Ans- Dumbbell preacher curl exercises is an isolation bicep exercise that allows you to practice your lifting form with a controlled movement supported by a preacher bench.
2. Which muscles Targets on preacher curl exercises ?
1. Biceps long head(Bicep Brachii). When you perform the preacher curl, your arms move in front of your body. This causes slack on the long head of the biceps.elbow flexor and works optimally with an overhand grip.
2. Brachialis: A curling muscle found underneath the biceps which actually does most of the curling of the arms.
3. Brachioradialis: A curling muscle that resides on the forearms.
3. How to performing preacher curl exercise ?
Step 1. Stand properly shoulder wide (Base of Standing)
Step 2. Grab a dumbbell (comfortable Weight )
Step 3. Your elbow rest on decline bench / preacher curl bench with dumbbell.
Step 4. Your chest up and lower back also state.
Step 5. While keeping your wrist stable and in line with your arm and elbow, slowly curl and raise the dumbbell towards your face.
Step 6. Make sure you are keeping the back of your arm planted, only moving from your elbow down.
Step 7. Slowly lower the dumbbell back to start position and repeat.
Step 8. When You Flexion your elbow now breath out and when you extension your elbow then breath in .
4. Which are the Benefits of preacher curl exercises ?
1. Using dumbbells allows for a greater range of motion which can allow for greater muscle contraction.
2. This exercise improving muscular imbalances.
3. The incline dumbbell curl is a much better exercise for building the biceps peak than the preacher curl.
SUSOMOY FITNESS 