Wednesday, May 4


There are lots of benefits of regular physical activity, which includes health benefits, weight control, mood improvement, energy boost, sleep improvement, self confidence and lots more.
 knowing your body type and metabolism plays a key role in body building, do not stress you body much, to avoid any form of dislocation or further complication.
Today i will briefly show you some simple daily exercises and yoga moves you can do at home, that can help you keep fit, improve your mood and lose weight, but remember your diet has to change, a healthy diet will help boost your actions.

PS: Do not forget the exhale and inhale during any exercise.
1. To start your daily exercises you need to warm up by 
Jogging : which is done by matching on the spot and lifting your feet up one after the other. While jogging lift your elbow up in a bent position. 6-10 mins will do.
2 Exercises your heart for 6-10 mins ,  a daily cardio workout can be done by using a skipping rope or performing the 
Rocket jump which is done by jumping with your feet apart  and hands up and landing with your hands on your knee in a squat position.
3 Regular Squat
Stand with your feet, hands forward and apart, lower yourself by bending your knees until they are in the right angel with your thighs parallel to the floor. Keep your back straight and do not let your knees extends over your hands. This can also be done in different ways.
Frog squat
These squats are regular squats, which you need to perform by placing your feet far away from each other.
1. Keep your feet apart such that the distance between them is more than shoulder length.
2. Make sure that it is not so much that you lose your balance.
3. Hold a heavy weight with both your hands and perform a squat
4. Remember to keep your upper body straight as you bend your knees.
5. Lower yourself as much as you can
Downward-facing Dog
Step 1
Starting Position: Come to an all-fours (quadruped) position on the floor mat, with your hands under your shoulders hands fingers facing forward. Engaging your abdominal to support the spine, step back one foot at a time, coming to a push-up position (plank). You hands should remain under your shoulders. Re-position your feet as needed to allow full extension of your body. Do no allow the rib-cage or low back to sag toward the floor or the hips to hike up toward the ceiling.

                                                                                                                    Step 2

Upward Phase: Exhale. Shift your weight back toward the wall behind you. This will cause your hips to rise up in the air forming an inverted V position. Your head should be aligned with your spine or slightly tucked. Try not to lift the head. Press your heels toward the floor. If your hamstrings are tight, you may allow a slight bend in the knees. Work toward straight knees, reaching the heels toward the floor.

                                                                                                                       Step 3

Downward Phase: Inhale and return your body to the starting push-up position, maintaining the alignment of all your body segments.
This standing balance pose requires stillness and concentration that helps calm a frustrated mind. This pose improves balance, develops concentration, stretches leg and chest muscles, and makes the thighs, calves and ankles strong to prevent injury.
Extended triangle pose: A standard pose in many yoga styles, Extended Triangle —Utthita Trikonasana (oo-TEE-tah tree-koh-NAH-suh-nuh) — tones the legs and stretches the hips, groins, and hamstrings. It also opens the chest and shoulders, and helps to relieve lower back pain, stress, and sluggish digestion.
  1. Begin standing at the top of your mat. Turn to the left and step your feet wide. Extend your arms out to the sides at shoulder height. Your feet should be as far apart as your wrists. Rotate your right (front) foot 90 degrees, so your front foot’s toes point to the top of the mat. Turn your left toes in slightly. Align your front heel with the arch of your back foot.
  2. Reach through your right hand in the same direction that your right foot is pointed. Shift your left hip back, and then fold sideways at the hip. Rest your right hand on your outer shin or ankle. If you are more flexible, place your fingertips on the floor. You can also place your hand on a block.
  3. Align your shoulders so your left shoulder is directly above your right shoulder. Gently turn your head to gaze at your left thumb.
  4. Hold for up to one minute. To release, inhale and press firmly through your left heel as you lift your torso. Lower your arms, change the position of your feet, and repeat on the opposite side.
Full press up
Place your hands underneath your shoulders with your arms fully extended, palms flat and fingers facing forward. Keep your legs straight and knees off the floor. Bend your arms at your elbows, lowering your chest until it is 2 inches above the floor and your elbows reach 90 degrees. Keep your back and legs straight at all times, as if your body was a plank. Try not to bend or arch your upper or lower back as you push up. Push back up and repeat.
  •                                                                          THE DANCERS POSE
  •                                                                          Provides strength to the ankles and legs.
  •                                                                        Stretches the groins, shoulders, thighs, chest and abdomen.
  •                                                                        Enhances overall body stability and sense of balance.
  •                                                                       Calms the mind by relieving from tension, anxiety and depression.
Warrior II: From down dog, step right foot forward between hands, spin left heel down with foot slightly angled out, and "windmill" arms open, left arm reaching toward the back of the mat and right arm reaching to the front of the mat. Bend right knee, keeping it in line with right ankle. Stay here for 5 deep breaths. Repeat on other side.
sportswear:Extory Sport

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