“Flat belly exercise is necessary to keep the body fit.” Let’s bring some changes in your life with these super standing abs workouts that can also give you a flat belly.
Flat Belly Exercises
Here some flat belly exercises are being mentioned which will help you in building muscles and flat belly.
1. STANDING KNEE-TO-ELBOW
image Source : thisiswhyimfit.com
Place your feet hip-width apart while standing straight. For stability, keep your knees slightly bent and contract your core. While simultaneously pulling your left elbow near your right knee, lift your right knee toward your chest. To make the exercise more challenging, you can increase the speed or add a twisting motion to intensify the oblique engagement.
You can also go with below video:
Video via Youtube.com
2. STANDING SIDE LEG LIFTS
Image Source: popsugar.com
Standing upright with your legs shoulder-width apart is a good place to start. Lift your right leg out to the side and then return to the starting position. After 30 seconds of slow, controlled movement, switch sides.
3. STANDING BICYCLE CRUNCHES
Image Source: omyindian.com
Beginners can start this workout easily at home. The best part of this workout is that there no any type of risk for any spinal injury or muscle.
Stand tall with your feet hip-width apart and your toes pointing forward. Place your fingertips behind the head, your elbows pointing out to the sides and parallel to the floor. Now, raise your right knee across the body, and twist your body to the right while bringing your left elbow down towards the lifted knee. The elbow and knee should gently touch. Hold for a moment and then return to the starting position.
4. STANDING MOUNTAIN CLIMBERS
Image Source: nytimes.com
Put both hands and knees on the floor.Place your right foot near your right hand and extend your left leg behind you. In one smooth motion, switch your legs, keeping your arms in the same position. Switch your legs back and forth twice, such that your right leg is again close to your right hand.
Best Android Smartwatches: Top 5 Products Most Recommended
If you’re looking to invest in some wearable technology, consider adding an Android smartwatch to your wrist. These fashionable and functional gadgets help you to stay connected while on the go. The best Android smartwatches can text, send emails and even track your fitness goals. Of course, they tell time too!
Speaking of fitness, arecent study from Brigham Young University finds that simply wearing a fitness tracker – even if you don’t look at it – may increase time spent walking . Researchers report subjects who wore a fitness tracker walked an average of 318 more steps per day than those without one. Interestingly, this held true even if the subjects weren’t working toward a particular fitness goal or incentive, and even when they couldn’t see the step count the pedometer kept.
If you’re ready to add an Android smartwatch to your technology arsenal, Study Finds is here to help narrow down your choices. We’ve got a list of the top models from ten expert websites, to find the best Android smartwatches. As always, we’d like to see your own recommendations in the comments below!
The List: Best Android Smartwatches
1. Samsung Galaxy Watch 5 Pro
Image Source :pexels.com
Samsung kicks its smartwatch game up a notch with the Galaxy 5 Pro. Android central notes, “it consistently lasted three days even with continuous heart rate, blood oxygen, and sleep tracking, as well as a couple of hours of GPS-backed workout and regular app use — three times longer than the average lifestyle watch and twice as long as the standard Galaxy Watch 5.”“It’s designed to work seamlessly with any Android phone, but it offers extra functionality if you’re using a Samsung Galaxy phone. The watch’s titanium casing has a smooth, sophisticated look that fits in with business and leisure wear. At 45mm, the watch is among the larger Android smartwatches available and a good choice if you want a larger display, and you have the wrist to support it,” adds Forbes.
2. Google Pixel Watch
Image Source : flipkart.com
Another popular Android smartwatch is this offering from Google. Forbes notes, “you get full access to Google’s services right from your wrist, whether it’s Google Maps for navigation, Google Pay for easy checkout at your favorite stores, or access to Google Assistant”
“In many ways, the Pixel Watch is the best off both worlds , pairing a top-notch Wear OS experience with Fitbit’s holistic health-tracking (which is further enhanced with a Fitbit Premium membership.) There are plenty of tools on-board for staying connected and getting active,” suggests Tom’s Guide.
3. Samsung Galaxy Watch 6 Classic
Image Source: samsung.com
4. Fossil Gen 6 Wellness Edition
Image Source : amazon.com
Taking the next spot on our list, is the Fossil Gen 6 Wellness Edition. Android Central notes, it “comes in rose gold and silver finishes and with some unique watch faces like a Wellness Gauge to your health track stats.”
5. Apple Watch Series 4
Image Source :gadgets360.com
The Apple Watch Series 4, which was released in September 2018, introduced several significant improvements and new features compared to its predecessors
The Series 4 introduced a larger and more edge-to-edge display compared to previous models. Despite the larger display, the Series 4 maintained a thinner design, making it sleek and comfortable to wear.
Improved Workout Tracking:
Automatic Workout Detection: The watch could automatically detect when you started a workout and would remind you to track it.
Advanced Workout Metrics: The Series 4 offered more accurate and detailed workout metrics, including improved tracking for activities like yoga and hiking.
In the realm of artificial intelligence, ChatGPT has emerged as a groundbreaking technology, revolutionizing the way we interact with machines. With its advanced natural language processing capabilities, it enables human-like conversations and offers a wide range of applications across industries. This blog post delves into the potential and limitations of ChatGPT, exploring its impact on communication, customer service, creativity, and ethical considerations.
What Is ChatGPT?
The question arises what ChatGPT is? It is a conversational artificial Intelligence chatbot that can answer just about any question you throw at it. In fact you can think of it as Google Search, but on steroids. It presents information in a conversational and structured form similar to what a human would do when providing answers to questions. Moreover, it can answer questions in just about any field. Science, mathematics, religion, sports, politics—you name it.
Writing, debugging, and explaining code are fundamental skills for any programmer or developer. In this guide, we’ll walk through the process of writing code, debugging it when issues arise, and effectively explaining the code to others. However, it can help you understand complex topics that might be a bit over your head. Whether you’re an experienced programmer or a newbie, sometimes you’re bound to run into a few bugs in your code. It can help you solve the problem within your code, saving you hours looking for a misplaced comma. You can also write entire blocks of functional code snippets from scratch. However, deploying ChatGPT code to a production server might not be an entirely great idea.
Solve Tricky Math Equations
If you struggle with math like I do, you can use ChatGPT as both a calculator and a tutor. Whether you’re looking to tackle complex algebra problems or simple math problems that are too tricky to piece together, it is particularly strong in handling math. Ask it to solve a complex math equation, and the chatbot will give you the answer while also showing its work.
Write a Resume and Cover Letter
If you are a job seeker then you how exhausting job hunting is. The most challenging part of the job application process is writing a personalized resume and cover letter for every job you apply for.
It will generate a cover letter based on the information you provide, but you can ask it to improve the first result. Infact ChatGPT is one of the quickest ways to make a resume online. It can help relieve you of the burden of customizing each resume for each job posting in just a few seconds.
Explain Complex Topics using ChatGPT
ChatGPT can also help you understand complex topics that might be a bit over your head. Sometimes, simply Googling a topic doesn’t give you a clear understanding. This is where ChatGPT comes in. It doesn’t show you a web page just like Google does, but if do I’d probably stop reading and move on. But this isn’t a static page; it allows you to interact with its results and ask follow-up questions.
Create Content In Multiple Languages
ChatGPT is a language model that uses deep learning, natural language processing, and GPT models to respond in multiple languages. If you’re a content creator that would love to reach a wider audience, it could be incredibly useful for creating content in multiple languages, as there is Google Translate, but writing in one language and translating to the other means a lot of contexts and language-specific tones could be lost. It can create content directly in several languages. Chinese? Check. Spanish? Check. French? Check. We prompted ChatGPT to write a poem in English and Chinese, and here’s the result:
ChatGPT A Chat Companion
ChatGPT is a very accommodating companion when you need someone (or a robot) to talk to. It is a smart and versatile conversationalist that boasts a vast knowledge base covering a wide range of topics.
Write Essays on Almost Any Topic
Just like you use Google to get answers to your questions, you can request the same information from ChatGPT. As ChatGPT can help you in writing an essay for you. While we strongly advise you to write your essays yourself, it can compose amazing essays on a wide range of topics, even the most complex. We prompted ChatGPT to write an essay on Climate Change, and here’s the result:
As you get further into your pregnancy, a number of questions may arise. Many of these queries can be categorized under things that start happening to your body and have you wondering, “Is this normal?” (More often than not, the answer is yes, and we’ve got tips to help you cope.) Here are a few common issues in the second and third trimesters of pregnancy, and how to deal with them.
Swollen Feet and Ankles
Due to fluid retention, this is common and can be quite uncomfortable. Fortunately, there are ways to reduce the swellingElevate your feet whenever you can, wear supportive shoes and avoid bare feet, flip flops or high heels. Also, avoid sitting for long periods of time. If the swelling doesn’t ever abate, becomes painful or appears in one leg only, consult your healthcare provider immediately as this can be a sign of preeclampsia or a blood clot.
The cause of leg cramps are unknown but they are thought to be caused by the increased pressure of your growing uterus, possibly a deficiency in some nutrients and typically occur during your second trimester. To reduce the effect, try to include more calcium-, magnesium- and potassium-rich foods in your diet.
Drink plenty of water, as dehydration could also be the cause. Avoid crossing your legs for extended periods of time, and exercise daily (if your doctor approves). Wiggle your toes and rotate your ankles when sitting for long periods of time, such as during a lengthy car ride. Avoid lying on your back, as this tends to decrease circulation in your legs and cause more cramps.
For immediate relief, stretch the leg gently by straightening it, then flex your foot and pull your toes toward Massage the cramp or apply heat.
Swelling or bleeding gums may occur due to increased circulation and pregnancy hormones. This issue will typically go away once your baby has arrived. Brush and floss regularly and visit your dentist early in your pregnancy to maintain good oral health.
Nope, this isn’t just a first trimester thing. Heartburn can seem non-stop when you are expecting. As your uterus grows, it crowds your stomach, pushing stomach acids upwards. Your digestive system is also working slower than usual due to changing hormone levels.
To manage heartburn, avoid any fried, spicy or super-rich foods, chocolate, mint, tomatoes and tomato sauce, citrus fruit, onion and carbonated drinks. Eat small, frequent meals throughout the day (this will also help with nausea)Don’t eat too close to bedtime or before lying down. When resting, prop up your head and shoulders using extra pillows to prevent stomach acids from rising.
Finally, ask your doctor or pharmacist which heartburn medications are safe during pregnancy-there are many safe options.
As soon as you’ve received a positive on an at-home test (or even if you just suspect that you’re pregnant), it’s best to reach out to your family doctor If your pregnancy test is inconclusive, they will confirm your pregnancy with urine and/or blood tests and provide guidance for the months ahead. If you’re unsure of when you conceived, a dating ultrasound may be recommended.
You may have heard that it’s best not to share pregnancy news with friends and family until after the first 12 weeks. While this is a fairly common practice, it’s not necessary and is entirely up to you and your partner as to when you will share the news.
Image Via unsplash.com
The First Trimester of Pregnancy
The first trimester of pregnancy can pass by with very few symptoms or be a fairly challenging time. Every woman (and every pregnancy!) is different, but it’s common to experience any or all of the following symptoms:
Nausea and/or vomiting
Tender, swollen breasts Increased urination
Fatigue or even exhaustion (when you’re very tired for prolonged periods of time)
Heartburn and/or constipation
Food cravings and aversions
Managing Morning Sickness during Pregnancy
Feeling a little green? The term “morning sickness” is a misnomer because in reality, nausea and vomiting in pregnancy can be an issue at any point throughout the day. If you’re experiencing this common ailment, there are ways to minimize your symptoms.
Eat small, frequent meals rather than a few larger meals an empty stomach can trigger or increase nausea in pregnancy.
Stay hydrated.
Try sipping on smoothies. A cold drink sweetened with raspberries, strawberries and blueberries can help fight nausea and is generally easy to stomach.
Get some rest and Get plenty of fresh air.
Identify and avoid nausea triggers. such as specific foods or strong smells.
Crackers to the rescue! Keep a sleeve of plain crackers, like saltines, on your nightstand and eat a couple before getting out of bed in the morning.
Try natural remedies-eating ginger, sucking on sour candies, using peppermint aromatherapy or wearing a sea band all have varying degrees of success.
If you are vomiting frequently and find that you don’t pee very often or your pee is very dark yellow and you cannot drink enough to correct this, please reach out to your doctor for support.
Dyeing your hair/eyebrows/eyelashes (avoid until after your first trimester and ensure proper ventilation; also, an organic or semi-permanent dye is best and be sure to do a skin test to avoid any allergic reactions)
Acupuncture or massage therapy (be sure to inform your practitioner about your pregnancy
Video games are like cool friends that make life more exciting. They’re not just about playing, but also about learning and sharing. Let’s dive into the amazing world of video games and find out why so many people love them.
Get Ready for Fun!
In our fast world of computers and screens, video games are like superheroes. They come in lots of flavours, like action, puzzles, and pretend play. Let’s peek into this colourful world and see what makes video games so awesome.
Games for Everyone: Pick Your Favorite
Imagine having a big menu with all kinds of games. Some are like action movies, while others are like brain teasers. You can even be a farmer or a hero! Video games have something for everyone, no matter what you like. It’s like having a big box of chocolates, but they’re all your favourites!
Magic of Imagination: Make Your Own World
Ever wanted to build your own dream world? Games like Minecraft and Roblox let you do just that. You can make castles, cities, or anything you want. It’s like using virtual Lego blocks! Plus, you can invite friends to play and create together, just like building a sandcastle with pals.
Remember playing alone? Now you can play with friends from everywhere! Online games let you team up to solve problems or race each other. It’s like having a big playground where everyone’s your buddy. You can learn from each other and have tons of fun, even if you’re far apart. Read more about multiplayer.
Super Skills: Learn While Playing
Guess what? Playing games can help you learn things too! Strategy games make your brain think fast, like solving puzzles. Action games help you move quickly and make choices. It’s like training for real-life adventures, making your brain and hands super strong.
Awesome Stories: Be Part of the Action
Video games are like books with superpowers. They have stories that you can control! You make choices that change how the story goes. It’s like being a hero in a movie, but you get to decide what happens next. It’s your own magical adventure!
Learning is Fun: Play and Learn Stuff
Did you know games can teach you cool stuff? Educational games mix learning with fun. You can learn math or history while having a blast. It’s like a secret treasure hunt, where you find knowledge while playing.
Relax and Smile: Games for Happy Times
When life gets tough, games can be your happy place. Imagine going to a calm island with peaceful music. Games can help you relax and forget worries. It’s like a cozy blanket for your mind.
Conclusion: Start Your Adventure!
So, there you have it – video games are like a colourful box of adventures. With different games for different moods, they’re more than just fun. They help you make friends, learn new things, and relax after a long day. So grab a controller, and let the fun begin!
Nestled on the border between Canada and the United States, Niagara Falls stands as a timeless symbol of nature’s grandeur and power. This awe-inspiring natural wonder is a testament to the beauty and force that our planet possesses. As the rhythmic roar of cascading water echoes through the air, visitors from around the world gather to witness the breath taking spectacle that is Niagara Falls.
The falls consist of three distinct sections: the Horseshoe Falls, the American Falls, and the Bridal Veil Falls. Each section possesses its own unique charm and allure, creating a mesmerizing panorama that captivates all who behold it. The Horseshoe Falls, named for its curved shape, reigns as the largest and most iconic of the three, casting a misty spray that catches the sunlight in a spectrum of colors. The American Falls, though smaller, exudes a tranquil beauty, while the delicate Bridal Veil Falls adds a touch of elegance to the ensemble.
But Niagara Falls is not just a sight to behold—it’s an experience to immerse oneself in. Whether you’re embarking on the iconic Maid of the Mist boat tour, donning a waterproof poncho to get up close and personal with the falls, or taking in the view from above on the Skyline Tower, there are countless ways to witness the falls’ majesty. And as the seasons change, so does the falls’ appearance, from the frozen splendor of winter to the lush greenery of summer.
Location of Niagara Falls
Niagara Falls is located in both the U.S. and Canada. The falls mark the border between the two countries with one of its waterfalls being on American soil and the other on Canadian. For the American Falls, it is addressed 301 Prospect St., Niagara Falls, NY.
Natural Beauty of Niagara Falls
Image Source: Pexels.com
The water flowing over Niagara Falls is famous for its beautiful blue-green color. Naturally occurring organisms such as algae work together with sunlight on the surface of the water to contribute to the unusual hue. Pulverized rock, known as “rock flour”, also adds to the waters tint.
Best Times to Visit Niagara Falls: Unveiling Nature’s Grand Spectacle
Here are the optimal times to experience the magnificence of Niagara Falls throughout the seasons.
Spring’s Awakening (April – June): As winter’s chill fades away, Niagara Falls awakens to a symphony of blooming flowers and vibrant greenery.
Image Source: unsplash.com
Summer’s Splendor (July – August): Summer turns Niagara Falls into a bustling playground of color and energy. The warm sun glistens on the falls’ mist, creating captivating rainbows that arch across the sky. Adventure-seekers can embark on boat tours that bring them tantalizingly close to the thundering cascades.
Autumn’s Brilliance (September – October): Fall paints Niagara Falls in a captivating palette of reds, oranges, and golds. The surrounding trees create a breathtaking contrast against the white rushing waters.
Winter’s Serenity (November – March): When winter blankets Niagara Falls in a coat of snow and ice, it unveils a serene and magical panorama. The falls transform into a frozen wonderland, with delicate icicles adorning the cliffs. While some attractions might be closed, the winter scenery provides a unique and captivating perspective for those willing to brave the cold. Experience the falls’ quiet majesty in a peaceful ambiance.
American Express Travel is not just a service; it’s a gateway to a world of unparalleled travel experiences, designed to elevate your journeys to new heights. With a legacy of excellence and a commitment to delivering exceptional travel solutions, American Express Travel is your trusted partner in creating unforgettable adventures. Whether you’re a seasoned globetrotter or an enthusiastic explorer, the brand’s array of benefits, services, and rewards are tailored to ensure that every aspect of your travel is not only seamless but also filled with confidence.
Highlighting Advantages:
When it comes to travel, American Express stands out as a beacon of convenience and luxury, offering a multitude of advantages that redefine the way you experience the world. With American Express Travel, your journey isn’t just a trip; it’s a curated adventure designed to enhance every moment. Here are some key advantages that set American Express Travel apart:
Exclusive Offers:
American Express Travel opens the door to a world of exclusive offers and deals that are tailored to your preferences. From discounted hotel stays to priority access to events, these offers elevate your travel experience without compromising on quality.
Image Source: pexels.com
Personalized Service:
Enjoy the privilege of personalized service that caters to your unique needs. American Express Travel experts are dedicated to crafting itineraries that align with your interests, ensuring that every aspect of your journey reflects your individuality.
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Travel Protection:
With American Express Travel, your peace of mind takes precedence. Benefit from comprehensive travel protection plans that cover unexpected events, such as trip cancellations, delays, or medical emergencies, allowing you to explore with confidence.
Global Network:
Navigate the world with ease through American Express’s global network. Gain access to a wide range of partner airlines, hotels, and experiences, enabling you to curate your dream getaway from start to finish.
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Membership Rewards:
American Express Travel is synonymous with rewarding experiences. Earn Membership Rewards points with your eligible card transactions, which can be redeemed for flights, hotels, and other travel expenses, making your trips even more fulfilling.
Airport Lounge Access:
Elevate your pre-flight experience with complimentary airport lounge access. Relax in style, enjoy refreshments, and unwind before takeoff, adding an extra layer of luxury to your journey.
24/7 Support:
No matter where you are in the world, American Express Travel’s dedicated support team is available around the clock to assist you with any travel-related queries or concerns, ensuring a seamless experience from start to finish.
Global Expertise:
With decades of experience in the travel industry, American Express has cultivated a network of experts who possess in-depth knowledge of destinations and trends. Tap into their insights to uncover hidden gems and embark on unique adventures.
Exploring Rewards
Embarking on a journey with American Express Travel not only takes you to exciting destinations but also opens the door to a world of rewarding possibilities. The brand’s commitment to enhancing your travel experience extends beyond the journey itself, offering a range of enticing rewards that add an extra layer of value to your adventures. Here’s how you can unlock a treasure trove of benefits through American Express Travel rewards:
Travel Points Accumulation: Every time you use your eligible American Express card for travel-related expenses, you earn valuable Membership Rewards points. From booking flights and accommodations to dining and shopping, your everyday transactions contribute to a growing pool of points that can be redeemed for a variety of travel benefits.
Flexible Redemption: American Express Travel rewards offer flexibility like no other. Use your accumulated points to offset the cost of flights, hotels, car rentals, and even experiences. This flexibility ensures that you have the freedom to design your travel plans based on your preferences.
Complimentary Upgrades: Elevate your travel experience with complimentary upgrades that come as part of American Express Travel rewards. Enjoy room upgrades at select hotels, priority boarding on flights, and other premium perks that turn ordinary journeys into extraordinary ones.
Exclusive Access: Gain access to exclusive events, experiences, and offers that are reserved for American Express cardholders. From VIP access to concerts and shows to curated travel packages, these exclusive opportunities add a touch of exclusivity to your adventures.
Transfer Partnerships: American Express Travel rewards extend beyond the borders of the brand. Transfer your points to partner loyalty programs, such as airline frequent flyer programs or hotel loyalty programs, to maximize your rewards and explore a wider range of options.
Travel Packages: Discover curated travel packages that combine flights, accommodations, and experiences into seamless itineraries. These packages often come with additional benefits, such as bonus points, special rates, and added amenities, making your travel planning hassle-free
Statement Credits: Use your Membership Rewards points to receive statement credits on your eligible card transactions. This innovative option allows you to offset travel expenses directly, making your trips more affordable and enjoyable.
Global Redemption: Whether you’re exploring a distant continent or staying closer to home, American Express Travel rewards offer global redemption options. Your points can be used to create memorable journeys across a diverse range of destinations.
Putting on muscle can boost your confidence, but it takes time and dedication. The good news is that you will see results if you put in the work and keep at it. Muscle growth requires both regular exercise and a balanced diet. You may build your muscles whether you exercise at home or in a gym by using the same exercises.
Bench press to build muscle
A bench press is an exercise that can be used to strengthen the muscles of the upper body, including the pectorals, arms, and shoulders.
Depending on your goals, there are different variations of bench presses that work slightly different muscles, too. For example, a narrower grip bench press will put extra emphasis on the triceps and forearms.
Start with a weight that is easy for you to lift. Try lifting the bar while adding 6 to 10 pounds (2.3 to 4.5 kg) on each side if you’re just starting out. Grab the bar while keeping your arms shoulder-width apart. Until your arms are fully extended skyward, slowly lower the bar until it is at nipple level.
After a few months of practice, gradually raise the weight and reduce the number of reps per set to 6-10.
Simple Push-Ups
Position your arms shoulder-width apart in a plank position. When you reach the point where your chin contacts the ground, slowly lower yourself. Push yourself up to the starting position gradually.
Perform three sets of 10 push-ups. Your triceps will be worked more intensely the closer your hands are together. A workout you can perform anywhere is push-ups.
Deadlifts to build strong muscle
In front of you, set down a hefty barbell or two dumbbells. Slowly bend at the knees while keeping your back straight and your core active. Hold the weight in your hands and then stand up while keeping it close to your body. The weight should then be brought back to the ground gradually.
Three sets of ten repetitions should be performed.
Pick a weight that you find to be exceptionally heavy. When performing deadlifts, make sure that every muscle is working. Lift the weights with the assistance of your lower body. There are multiple versions of the deadlift. Explore these over time.
Doing Squat with weight
A barbell can be loaded with weights and placed on a rack so that it is just below shoulder height. The bar should sit comfortably just below your neck once you duck beneath it and stand up. Maintain a small bend in your knees and space your legs slightly wider than shoulder width. To put the weight on your back, pick up the bar from the rack and take a step backwards. Next, squat down while slowly lowering yourself. Use a full exhalation to lift yourself out of the squat.
Carry out 3 sets of 8 squats. It should weigh enough to make doing a squat challenging but not impossible.
Doing pull-ups to build muscle
Holding the bar horizontally, reach for one that is comfortably taller than you. Place your hands shoulder-width apart. Raise your legs back once you are hanging from the bar. Pull yourself up until your chin is level with the bar using only your arms. After that, lower yourself to get back to where you were.
The grip can be either overhanded or underhanded. Perform three sets of 10 pull-ups. Your lats, traps, and rhomboids are worked during this exercise.
Bicep and triceps curls to build muscle
Take a seat on a bench and grab a dumbbell. In between your thighs, place your hand. Lift the dumbbell to your upper chest by curling your arm upward while your elbow is resting on your thigh. Repeat with the other hand after switching. Perform three 8-rep sets.
With your torso and feet extended in front of the bench, position your hands shoulder-width apart on the bench. Slowly flex your elbows and squat down until your butt is almost parallel to the ground. Lift yourself back to your starting posture using your arms. Perform three 8-rep sets
Do Planks
Planks are actually quite simple to perform and require no equipment whatsoever. As such, exercisers of all types and goals will find planks to be perfect for their abdominal training needs.
To perform a plank, the exerciser will lie on all fours with their hands and feet supporting the body.
The elbows should remain slightly bent in this stance. In addition, the body should remain relatively flat and straight, with no sagging of the pelvis, knees or chest.
Overhead press
Hold a barbell or two dumbbells at chest- or shoulder height with your palms facing forward. Your arms should be fully stretched above your head when you lift the thing. Maintain a small bend in your elbow to prevent hyperextension. Then slowly move the weights back to their starting position. Perform three 8-rep sets.
Squatting with or without Weight
A barbell can be loaded with weights and placed on a rack so that it is just below shoulder height. The bar should sit comfortably just below your neck once you duck beneath it and stand up. Maintain a small bend in your knees and space your legs slightly wider than shoulder width. To put the weight on your back, pick up the bar from the rack and take a step backwards. Next, squat down while slowly lowering yourself. Use a full exhalation to lift yourself out of the squat.
Carry out 3 sets of 8 squats. It should weigh enough to make doing a squat challenging but not impossible.
Traveling. It leaves you speechless and then turns you into one incredible person. People always ask how travel has changed me. The answer you are going to get is straightforward, it makes me modest. How? If I look back at who I was before I began traveling and compare that to who I am now, I would have to say that travel has made me a better, more well-rounded person, I’m way more relaxed now than I was first left to explore the world. I am more confident and sure of myself.
Still doubtful about why you should start traveling? Here is a sneak peek at the list of 8 reasons why travel makes you super awesome.
Traveling allows you to have fun, de-stress, see new places and learn new things. You’ll be able to gain a stronger sense of self and purpose in life. Traveling gives you a clear vision, which is backed by definite plans, and that provides you with an enormous feeling of personal power and trust. Feel Like You’re Doing Something With Your Life. When you take the first step to plan your very own trip, yes that’s when the confidence in you comes alive. With sorting out places to visit, things to do, hotels, and whatnot? You end up being more independent and self-confident.
When you first start traveling, you will come across many difficulties one being interacting with strangers. When you travel you are forced to make small talk and get to know new people. You have learn how to make friends out of strangers and get more comfortable talking to new people. But with time you will realize you have become way more interactive, friendly, and comfortable with the people surrounding you.
3. Travelling Makes You Cherish Small Things In Life
Traveling is a fun, exciting, and frustrating adventure. It’s also a reminder. Traveling is a reminder to be grateful for all the little things in our lives. With traveling, you start realizing that life is so beautiful and you should always be thankful. You start appreciating little things in life be it the everyday sunrise or sunset.
The best thing about traveling is that it gives you incredible and unbelievable moments which you can cherish forever. No book, no video, no picture can justify a place as you will do with your own eyes. So travel my friend whenever you can to have the best of life.
Travel reminds us how to be happy. You’ll become more relaxed, more confident, and see the world as a brighter place. Once you start traveling you become an extrovert, become more confident; you will have so many stories to tell the world, so many experiences to share. To be precise, you will be one happy person.
It’s true, travel makes you more attractive, sexier and leaves you with an everlasting glow. Those carefree, relaxing days on the road are going to make you more confident and radiant, and you’ll age slower. Travel gives you stories and stories are attractive – of course it does depend on what the stories are about and how you tell them, but simply having them is a good start
Travelling is change, and change makes you smarter because you must adapt – whether it’s to new ideas, new situations or new challenges. You’ll better understand how the world works and how people behave because of all the walking tours you do, the people you meet, and the sights you see. You can read all the books you want but, until you see the world, you’ll never really “get it.”
Travel is exciting, inspiring, and fun. Travel not only makes you comfortable talking to strangers, travel makes you a better person by helping you discover the humanity in others — and by pushing you to become more compassionate and creative yourself.
Need any more reasons? If these 8 reasons why travel makes you super awesome didn’t motivate you to book your ticket to your favorite destination, then I have no idea what will! Anyway if it did, you are just one step away to become a super awesome person. Happy travels!
