background preloader

Abs Diet: Oblique Exercises

Abs Diet: Oblique Exercises
Working your obliques is crucial to having the strong, lean body you want. Try these 6 exercises to strengthen your core and bulletproof your obliques. Oblique V-Up Lie on your side with your body in a straight line. 10 repetitions each side [ Beginner ] Hold a pair of lightweight dumbbells over your head, in line with your shoulders, with your elbows slightly bent. Saxon Side Bend 6–10 repetitions on each side [ Beginner to intermediate ] Stand while holding a dumbbell with both hands in front of your midsection. 10 repetitions each side [ Intermediate ] Two-Handed Wood Chop Stand while holding a dumbbell in both hands next to your right ear. Hold a medicine ball or basketball in front of you. 10 repetitions each side [ Intermediate to advanced ] Raise your torso off the floor, with your left forearm on the floor for balance. Related:  Health & Fitness

5 Exercises To Fix Hunchback Posture From Office Work Do you slouch in your office chair at work? Are you starting to notice rounded shoulders with your neck protruding forward? Do you stand up at 5 P.M. and feel like your back resembles a question mark? If you answered "Yes" to these questions, you are part of a growing trend of people who experience postural problems from working in an office. Slouching all day in an office chair forces your chest muscles to tighten, which pulls your spine forward and rotates your shoulders inward, while at the same time weakening the muscles of your upper back that aid in posture. In other words, you start looking like a hunchback and may experience pain in your neck, lower back, and even arms and legs. The good news is that Postural Kyphosis, the clinical term for this condition, is completely reversible. Chest Stretch Facing the corner of a wall, extend your right arm and put your hand against the side of the wall. Chest Compression With A Massage Ball Upper Back Foam Rolling Prone Y Extension Close Grip Row

#HealthBytes: Top 5 food-items to get rid of belly fat Nuts Swap your french fries with a handful of nuts! If you're going to continue snacking anyway, why not do it the healthier way? Nuts, being high in protein, fiber, and healthy fats, make for a great snack option, much better than the kilos of French fries that have made you fat. Just be sure to mind your intake as too much of nuts is obviously bad for health, given their calorie count. Yogurt Good old yogurt to the rescue One of the healthiest things in your kitchen, Yogurt is not only rich in protein, but also contains probiotics which are good for your gut health. Just make sure you don't end up consuming flavored yogurt, which contains artificial sweeteners, because that's only going to make you fatter. Love India news? Stay updated with the latest happenings. Notify Me Eggs Protein rich, eggs are great for helping shrink belly fat A breakfast that's made out of a lot (or all) of eggs can be a great way to help you stay away from unwanted belly fat. Fruits Boiled potatoes

The 4-Hour Body by Tim Ferriss - Official Site #HealthBytes: 5 Indian dinner options that help in weight-loss Khichdi Break the stereotype - Khichdi isn't just for the sick It's high time we move beyond the stereotype that 'khichdi' is for the sick. In fact, it should be eaten by anyone who doesn't want to fall ill in the first place. A wholesome, filling, yet light-weight meal, khichdi makes for a great dinner option for everybody. One serving will get you plenty of carbohydrates, proteins, dietary fiber, Vitamin C, calcium, magnesium, and potassium. Dalia Feather-light, and super-healthy, Dalia is your go-to dinner for weight-loss Dalia is another great dinner option for those looking to shed some extra kilos because it's lightweight, easily-digestible, and contains a high amount of fiber that aids in weight-loss. Additionally, it contains several nutrients like protein, magnesium, potassium, and iron. Apart from aiding in weight loss, dalia also offers an array of other health benefits, like improving heart health, preventing constipation, and boosting metabolism. Love India news? Notify Me Soups Dal

Vertebral Column The spinal column (or vertebral column) extends from the skull to the pelvis and is made up of 33 individual bones termed vertebrae. The vertebrae are stacked on top of each other group into four regions: Cervical Vertebrae (C1 – C7) The cervical spine is further divided into two parts; the upper cervical region (C1 and C2), and the lower cervical region (C3 through C7). C1 is termed the Atlas and C2 the Axis. The Occiput (CO), also known as the Occipital Bone, is a flat bone that forms the back of the head. Atlas (C1) The Atlas is the first cervical vertebra and therefore abbreviated C1. Axis (C2) The Axis is the second cervical vertebra or C2. Thoracic Vertebrae (T1 – T12) The thoracic vertebrae increase in size from T1 through T12. 1-Vertebral Body 2-Spinous Process 3-Transverse Facet 4-Pedicle 5-Foramen 6-Lamina 7-Superior Facet The rib cage is joined to the thoracic vertebrae. Lumbar Vertebrae (L1 – L5) The lumbar vertebrae graduate in size from L1 through L5.

#HealthBytes: Top 5 natural remedies to cure sore throat Salt water Salt water gargles can help get rid of sore throat A time-tested treatment to get relief from sore throat is to regularly gargle with salt water. Salt, for one, helps kill harmful microbes in your throat, and reduces swelling by pulling water out of your throat tissue. All you have to do is dissolve one tablespoon of salt in a cupful of warm water. Gargle thoroughly for 30 seconds, every hour, to get relief. Honey Because honey is more than just sweet taste Honey is often used, with other ingredients, to get rid of a sore throat. It is particularly effective in helping fight infection, and providing relief from pain. One can mix it with Apple cider vinegar and water to make an effective and natural sore throat remedy. However, people on a low-sugar or low-carb diet should preferably look for other options. Reap some lemony goodness Lemon water can be a great home-remedy to deal with sore throat. Ginger Tea Ginger's antibacterial and anti-inflammatory effects to the rescue

How Does Your Body Get Rid Of Fat? Most functions of the human body work via a series of chemical processes. This is true for fat metabolism as well. The exact mechanism the body uses to remove fat is biochemical and complex. Simply defined, metabolism as the process that coverts food into energy. Think of fat cells as little storage compartments for excess calories. To lose fat, you must reverse the process of creating it. To remove the fat to use as energy, the body empties the fat cell. #HealthBytes: Tips to maintain great skin health during winters Tips (1) Use lukewarm water; immediately use moisturizer after washing Lukewarm water: Hot showers and baths sure feel great during the cold weather, but they strip your skin off essential oils, rendering it weak and lifeless. That's why, it is suggested to use lukewarm water for washing the skin, whenever possible. Moisturize: Right after you wash your hands or take a bath, use a natural skin-moisturizer to avoid skin roughness. Tips (2) Cover-up your skin; Use a humidifier Cover-up: Cover the otherwise exposed skin regions like your neck or hands by wearing scarves and gloves, to protect your skin from the chilly winds. Humidifier: Lack of humidity in winters can harm your skin. Love India news? Stay updated with the latest happenings. Notify Me Tips (3) Drink more water: Prepare and use DIY masks Hydration: We generally tend to drink less water during winters, as we turn to hotter drinks like coffee and tea.

ALLENAMENTO ADDOMINALI La muscolatura addominale, oltre alle sue funzioni motorie, svolge un ruolo fondamentale nel mantenimento di una corretta postura della colonna vertebrale, opponendosi all'eccessiva lordotizzazione (inarcamento) lombare, che è spesso causa della compressione dei nervi spinali lombari che genera dolorose infiammazioni (per esempio la "sciatica"). Nella pratica della ginnastica e di quasi tutte le attività sportive, specialmente quelle che prevedono sollevamento di pesi, la contrazione simultanea e bilaterale dei muscoli addominali obliqui, sia esterni che interni, stabilizza la colonna vertebrale, mentre la contrazione del muscolo trasverso, aumentando la pressione interna della cavità addominale, riduce la compressione dei dischi inter-vertebrali lombari, in modo tanto più efficiente quanto più è sviluppato. Interno; origina dalle creste iliache e si dirige a ventaglio, superiormente ed anteriormente, inserendosi sulle ultime 3 coste e nell'aponeurosi della guaina del retto addominale.

A Guide to Eating Clean... Married!: The Workouts Send Us a Suggestion Have a question that isn't answered on our blog? Want to suggest a topic for us to write on? Go ahead! Email us at thegang{at} and let us know what's on your mind! Media Requests Interested in featuring us in your print or online publication? Disclaimer The material on this website is provided for educational purposes only and is not to be used for medical advice, diagnosis or treatment.

3 Poses to Help Athletes (and Everyone!) Recover Professional Ironman triathlete Brendan Brazier says in his book Thrive Foods that there is "no such thing as overtraining, only under-recovering." We couldn’t agree more. While most of us have grown accustomed to the notion that the harder you train, the better you’ll perform, the fact is that sometimes, less is more. We invite you to reconsider, or at least amend, this age-old adage. Mental and physical stress — from the pressures of competition, to the aches and pain that come with long workouts — can wreak havoc on even the strongest of athletes. Depriving your body of rest days during a particularly grueling training program can cause breakdown in muscle tissue, depletion of energy stores, decreased immunity, and depression, not to mention a drop in your performance. Valuing recovery is critical to your success as an athlete, helping your body adapt and benefit from the fruits of your physical labor. Here are the three poses to help you hit reset: 1. Put a block under your low back. 2.

#HealthBytes: 8 food items to keep you warm, this winters Ginger, Turmeric The tried-and-tested spices to the rescue Ginger: Apart from keeping you warm from the inside, ginger, taken even in little quantities regularly, will help strengthen your immunity, aid digestion and fight cold and cough, during winters. So, sip on some ginger-tea, now and then, when the temperature is down. Turmeric: A glassful of hot turmeric-milk, will not just keep you warm, but will also help fight inflammation in the body. Dry fruits, Eggs Easy-to-make, delicious winter favorites: Eggs and Dry fruits Dry fruits: This easy and readily available, winter comfort food is a great way to get that much-needed inner warmth during the winter season. Eggs: The super-food, packed with essential vitamins and protein, will keep you warm and help fight off winter-induced infections. Love India news? Stay updated with the latest happenings. Notify Me Honey, Cinnamon Hot and healthy! Soup, Tea What more could you ask for?

Fitness For Geeks This is an excerpt from Bruce Perry’s Fitness For Geeks, a blueprint for getting healthy in a connected world. In this section, he outlines the typical day for someone who wants to get healthy without gym memberships, expensive diet plans, and odd tactics. And Now for Something Completely Different Try this: you wake up without an alarm sometime soon after sunrise, with plenty of time to spare to make it to work. It was a good sleep; you went to bed just after nine o’clock after having a snack consisting of coconut milk blended with blueberries and a little whey powder. You’re already savvy about getting enough REM sleep, but now you aim to bump up your deep sleep, or restorative NREM. You might even check out the wave chart your Zeo produced. The first thing you do is pour a cup of black tea or coffee and go outside to this pool of sunlight you’ve noticed out your window. Mindfulness Gathering data is not useless when you act upon it. Hey, He Likes Me!

Hung-over? Try these 5 easy and natural home-remedies Water Staying hydrated is more important than you think One of the major reasons for hangovers is alcohol-induced dehydration. That's why it is recommended to take a glass or two of water in between those pints and shots, and also the next morning if you get up with a hangover. However, water alone can't help if it's a particularly bad hangover, so you can always give a try to the following home-remedies. Ginger Ginger works wonders against hangover symptoms like nausea A time-tested cure for seasickness and nausea, ginger is yet another miracle remedy to help you reduce hangover symptoms. In addition, ginger is also good for improving digestion, thus relieving you of stomach-ache and feelings of uneasiness. So, make yourself some ginger tea. Love India news? Stay updated with the latest happenings. Notify Me Honey Honey is packed with potassium and antioxidants The Royal Society of Chemistry labels honey as an ideal way of dealing with hangovers, not for nothing. Coconut water Banana