Role of “SURIYA NAMASKAR” in our lives

Hii everyone this is Susomoy Halder. Your Fitness Instructor and Personal Trainer

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What is Surya Namaskar or Sun Salutation?

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.

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.

Hatha Surya Namaskar

Explaining The 12 classic poses of traditional Hatha Surya Namaskar :

Pose 1: Prayer pose – Pranamasana
Pose 2: Raised arms pose – Hasta Uttanasana
Pose 3: Hand to foot pose – Hasta Padasana
Pose 4: Equestrian pose – Ashwa Sanchalanasana
Pose 5: Mountain pose – Parvatasana
Pose 6: Ashtanga Namaskara
Pose 7: Cobra pose – Bhujangasana
Pose 8: Mountain pose – Parvatasana
Pose 9: Equestrian pose – Ashwa Sanchalanasana
Pose 10: Hand to foot pose – Hasta Padasana
Pose 11: Raised Arms Pose- Hasta Uttanasana
Pose 12: Standing Mountain pose – Tadasana

Benefits of 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

Pages: 12

Top 12 Essential Benefits of Deadlift Exercises

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What Is Deadlift ?

The deadlift is 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

“Traditional Barbell Deadlift”

Traditional Barbell Deadlift exercise is divided into Three phases

Phase 1 (Starting Position)
Phase 2 (Upward Movement)
Phase 3 (Downward Movement)

Phase 1 (Starting Position)

1. Start with the barbell on the floor. Stand with your feet slightly wider than

shoulder-width with your toes under the bar.
2. Squat down and lean forward slightly.

3. keeping your spine in a neutral position.

4. Grasp the bar with hands slightly wider than your thighs. Pull your shoulders down and back with your chest up.

5. keep your chest lifted and your head in line with your spine.

6. Your core helps stabilize and protect your spine during the movement.

Phase 2 (Upward Movement)

1. When core engaged, push through your heels to start the lift.

2. Engage your back and keep your shoulders pulled back to avoid rounding the shoulders.

3. Stand and pull the bar so your hips and the bar rise at the same rate, keeping the bar close to your body as it moves upward.

4. Finish with a glute squeeze at the top of the lift, almost pressing your hips forward against the bar.

Phase 3 (Downward Movement)

1. Slowly lower the bar toward the ground.

2. While hinging at your hips and at the same time bending your knees so the bar and your hips lower at the same rate.

3. The bar in front of your legs, it forces you to push your hips back.

4. keeping your weight on your heels, further engaging your glutes and hamstrings.

5. Finish with the bar on the floor over your toes, with your, shoulders back,chest up, back flat,core also engaged.

Pages: 12

Top 10 Steps to Overcome from Any Addiction Cycle

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What Is Addiction?

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.

3.Lack of physical activity.

4.Excessive alcohol use.

What are the Stages of Addiction?

four stages of addiction:

Step – 1: Emotional Trigger
Step – 2: Craving
Step – 3: Ritual
Step – 4: Using
Step – 5: Guilty

How to overcome addiction?

Step – 1: Self Awareness(Meditation can help you improve self Awareness)

Step – 2: Track Your Thought (Take a copy and note down your thoughts, feelings regularly)

Step – 3: involve in any Physical Activity(Examples – Gym, Yoga, Running, Swimming Etc.)

Step – 4: Choose New Hobbies

Step – 5: You’re Negative Trigger Replace with a Positive Trigger.

Step – 6: Don’t force to stop your Negative thought, you can switch with a Positive thought.

Step – 7: Daily Set a small Goal. (If you set and achieve a goal you can feel self Motivation)

Step – 8: Try to Dopamine Detox One day in a Week. (Dopamine Detox important part of your brain’s reward system)

Step – 9: Better Sleep(8-9Hours)

Step – 10: Have Patience

My Dear Friend Always remember
” You are not alone I am always with You “

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Deep information About Sets, Reps and Tempo for Resistance Training Exercises

Hii everyone this is Susomoy Halder. Your Fitness Instructor and Personal Trainer.

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What is Exercise?

**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

Recommended Exercise Tempos Based

Muscular Endurance
Eccentric        2 – 6 +(seconds)
Isometric            1      (seconds)
Concentric      1 – 2   (seconds)

Muscular Hypertrophy
Eccentric        2 – 4    (seconds)
Isometric            1       (seconds)
Concentric     1 – 2    (seconds)

Muscular Strength
Eccentric        1 – 2    (seconds)
Isometric            1      (seconds)
Concentric     1 – 2    (seconds)

Muscular Power
Eccentric Explosive (seconds)
Isometric N/A (seconds)
Concentric Explosive (seconds)

Pages: 12

Today I have to discuss about SMART goal setting

What is Goal ?

**Goal is an idea of the future or desired result.**

What is Goal Setting ?

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?

Answer: Yes, it

13. Are you able to commit to achieving the goal?

Answer: Yes, I am

T – Timely

14. Does my goal have a deadline?

Answer: My deadline is (October 30 2021)

Pages: 12

How to choose a Perfect Workout Clothes for Men and Women

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BENEFITS OF WEARING THE RIGHT WORKOUT CLOTHES

1. FUNCTIONALITY :

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

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.

Click here HOW TO CHOOSE A PERFECT SPORTS BRA

Pages: 12

HOW TO CHOOSE A PERFECT SPORTS BRA

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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.

Best Sports Bra Brands In India.

Expensive
1. Under Armor
2. Glamorise
3. Hrx
4. Hunkemoller
5. Nike
6. Adidas
7. Puma
8. Reebok
9. Asics

Pocket-friendly
1. Jockey
2. Decathlon
3. Symactive
4. Fruit of the Loom

Pages: 12

Deep Information About Dialysis

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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.

**Types of Peritoneal Dialysis :**

1. Continuous ambulatory peritoneal dialysis **(CAPD)**.

2. Continuous cycling peritoneal dialysis **(CCPD)**

3. Intermittent peritoneal dialysis **(IPD)**

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.

Pages: 12

Details About “PILES or HEMORRHOID”

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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.

9. Exercises to avoid for Piles :

situps
squats
weightlifting
cycling
horseback riding
rowing

The average cost of piles surgery in India is usually between Rs.7,800 to Rs.1,40,000.

Pages: 12

BICEPS ISOLATION EXERCISES(DUMBBELL PREACHER CURL)

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Today I am discuss about “Dumbbell Preacher Curl” Exercise….

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.

Pages: 12

HOW TO GET SIX PACK ABS

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1. Do High-Intensity Interval Training :

HIIT keeps your heart rate up and increases fat burning. HIIT useful for reducing belly fat and achieving six-pack abs.

2. Do More Cardio :

20-40min(3-4days in a week) cardio training help you burn extra fat.which can help get six-pack abs.

3. Eat more fiber foods :

more high-fiber foods added in diet.increasing weight loss and achieving six-pack abs.fiber intake by 14 grams per day was linked to a 10% decrease in calorie intake.Eating fiber can help keep you feeling full.

4. Stay Hydrated :

• Drink sufficient water plays a role in everything from waste removal to temperature regulation.its boost metabolism.
• Drinking water also reduce your appetite.
• Water requirements can vary based on a variety of factors, including age, body weight and activity level.

5. Stop Eating Processed Food :

• processed foods like cookies, crackers,chips are high in calories, carbs, fat and sodium.
• These foods require less energy to digest and are also lacking in important nutrients like protein and fiber that can aid in weight loss.

6. Abdominal Muscles Exercise :

• Abdominal muscles exercises increasing muscle mass and achieving six-pack abs.

“abdominal exercises with a healthy diet and regular cardio to boost fat burning and maximize results.”

Pages: 12

TOP 10 ARMS FAT BURNING EXERCISE

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Top 10 Body weight Exercises:

1. Side plank

2. Pushup

3. Back Dips

4. Scissors

5. Arm Circles

6. Single Arm Lateral Raise

7. Bird Dog

8. Half-Moon Rotation

9. Chin up

10. Active and Passive hanging

Top 10 Resistance / Weight Exercises :

1. French Triceps

2. Tricep kick back

3. Biceps curl

4. Pulley push down

5. Close Grip Bench Press

6. Tricep Extension or Line Tricep

7. High cable curl

8. Overhead Tricep Push Down

9. D/B side raise

10. Hammer curl

” Battle rope Workout is a high-velocity workout that’s absolutely destroys full body fat and arms fat also.”

Top 10 Battle Rope Exercises :

1. Jumping Power Slams

2. Squat to Shoulder Press

3. Biceps wave

4. Alternating Wide Circles

5. Lateral whip

6. Jumping Jacks

7. Outside spiral

8. Alternating Jump Wave

9. Lying T

10. Two-point wave

Pages: 12

HOW TO REDUCE BELLY FAT FAST ?

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Exercise

Exercise divided into three categories: 1. Cardio 2. Resistance 3. Balancing / Yoga

• Cardio exercise help to burn full body fat Including core.

• Resistance “ABS” exercise help to improve core strength.

• Balancing / Yoga “ABS” exercise help to improve core stability.

Diet

1. Drink green tea.

2. Eat probiotic foods.

3. Add apple cider vinegar.

4. Stop drinking simple sugar drinks like fruit juice.

5. Avoid soft drinks.

6. Eat fatty fish.

7. sufficient quality sleep (7hr-8hr).

8. Perform resistance training.

9. Perform cardio training.

10. Perform yoga training.

11. avoid refined carbs.

12. avoid refined oil.

13. Reduce stress levels.

14. Follow a high protein diet.

15. Don’t drink too much alcohol.

16. Eat soluble fiber.

Pages: 12

RELATIONSHIP BETWEEN MUSIC AND EXERCISE

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Gym exercise under four conditions:

1. Exercises without music.
2. Exercises with slow music.
3. Exercises with high tempo music.
4. Exercises with extremely fast-paced music at a high BPM (beats per minute).

“The ideal tempo music is between 120 and 140 beats per minutes (bpm).”

Benefits of Listening music during exercise :

1. Listening music during exercise can improve your performance.

2. Music may help people enjoy their workouts more and act as motivational tool for people.

3. Music also improves your mood. It increases your serotonin Levels (this is called happiness hormone).

4. High tempo music is most effective for endurance workouts,such as walking or running.

5. Heart rate is a great variable to measure your exercise intensity.people who listened to music also saw an increased heart rate.

6. Lyrical content and human voice in music, and during sports this resonates with us on a deeper level.

7. Slow Music is also to be great for cooling down after a work out, helping you recover faster.

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TOP 10 GYM HYGIENE RULES

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What is Hygiene ?

“Hygiene refers to behaviours that can improve cleanliness and lead to good health.”

Types of Hygiene ?

1. Toilet hygiene
2. Nail hygiene
3. Shower hygiene
4. Sickness hygiene
5. Teeth hygiene
6. Hands hygiene

Basic Hygiene Rules before and after gym ?

1. Bring a gym towel.

2. Control body odor.

3. Hands wash.

4. Clean equipment.

5. Clean fitness mat.

6. Stay at home when you are sick.

7. Separate the dirty clothes after the workout.

8. Don’t share personal items.

9. Do not use your T-shirt to wipe off the sweat.

10. Try to shower before leaving the gym.

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