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How To Do A Perfect Pull Up?

Pull Up

Are you finding the best ways to How To Do A Perfect Pull Up?

A good pull up form is the best indication of upper body strength. Your arms and back need to do an extensive amount of work to lift your whole body, which is for what reason has the capacity to perform numerous reps is a compelling method to enhance not simply the obvious muscles — your back, arms, and lower arms — and can likewise help you building your core strength.

Truth be told, as an exercise physiologist and strength mentor, I must say that the pull up is the most underrated exercise to build your abs & every other muscle in your core section.

All of that sounds nice but there is one hindrance that it is a type of exercise gives a lot of people very much trouble whether you are doing pull-ups for years or you have just started doing the pull-ups. 

If you are finding it difficult to do pull-ups or struggling very much in doing pull-ups and you want to increase the number of pull-ups reps you do then you should read this article because I had shared some exercises or methods that can help in enhancing your upper body strength which will further help in increasing the number of reps of pull-ups you do.

After reading this article & doing the exercises which I have shared with you in this article you will surprise to see the improvement in yourself & you will also come to know the various exercises which can increase you pull ups quality & reps doing exercises other than pull up.


Tightening your core or being able to create tension in your torso area of the body is a main part of doing a successful pull up.

The shoulder blades of your both the shoulder’s are joint with your torso. A tight and stable core will give your arms something strong to pull. That’s why if you are struggling in doing pull-ups you must work on your core strength.

1. Hollow Body Hold

Hollow Body Holds

Firstly , lie on a floor and then lift your arms up as shown in the image. Keeping in mind your biceps are in line with your ears and your elbows should be straight.

Then cross your both the hands with each other and your both the ankles with each other. Then press your hands and ankles with each other to create tension in your core. 

Then lift both the hands and ankles simultaneously in a hollow body position as shown in the image.

Hold this position for 5-6 seconds or 3-4 breaths per rep maintaining as much as tension between your head to toe. You must do 5-6 reps per set. The more time you make tension the more will be the effect on your core.


2. Hollow Body Horizontal Pull-ups

Hollow Body Horizontal Pull Ups

In this exercise, you will need a long road or a broomstick. Hold the rod in both your hands as if it is a pull-up rod.

Then start with your arms straight and both the elbows locked out as you are hanging on a bar in a pull-up position. And then, while in a hollow position bent your elbow like a pull-up movement.  

The main goal here is to maintain the core strength while doing a pull-up arm movement & you must not forget to breathe simultaneously while doing the arm movement.

Hold this position and you must do at least 10 reps while breathing out when the bar comes towards your collarbone.


3. Stability Ball Rollouts

Stability Ball Rollouts

Stability Ball rollouts are one of the most effective exercises for increasing your core stiffness. There are two types of methods to do the stability ball rollouts. 

Choice #1: Try to keep your abs strained and press your hips forward, enabling your arms to reach out as you move. At that point pull back with your hips. This method will put more emphases on your abs and lower back while taking a portion of the work off of your shoulders

Choice #2: Follow the same form you did in choice #1, but in this utilize your lats to attempt and draw the ball back with your elbows to come back to the beginning position. In this form, the shoulder edge is changing, which implies the muscles that control the shoulders will be under a more prominent load.

Complete 5-10 reps of either alternative or both in case you’re somewhat crazy.

How to Build Strength on the Pull-up Bar

1. Bar Hang

Bar hang

You will find it difficult to do a dead hang from the bar due lack of grip strength. You must hang for atleast 30 seconds to increase your grip strength for doing a successful pull-up.

2. Hanging Shoulder Shrugs

Hanging Shoulder Shrugs

After doing hang bar exercise your next challenge is to do hanging shoulder shrugs. In this exercise you have to pull your shoulders down and tighten your ribs.  

Hold this position for 5 seconds for every rep, breathing out strongly with every compression.

3. Hanging Leg Raises

Hanging Leg Raises

In this exercise firstly you have to hang on a bar as shown in the image. Then you have to pull your legs up as shown in the above image. This exercise will help in increasing your core strength.

You must do 3 sets of 10 reps of leg raises in a day. You can also increase the number of sets or reps according to your strength.

Pull-up Training: Mastering the Movement

1. Flexed Arm Hang

Flex Arm Hang

The flexed arm hang is simple , and yet underestimated and also underutilized exercise that includes all the muscles in your back and arms firing hard.

In this exercise, you have to pull yourself up as you are doing a pull with the help of your hands but you don’t have come down, you just have to stay in that position. And also you have to keep your chest as close as you can with the bar.

You must hold yourself for at least 30 seconds and you have to do 5 repetitions.


2. Band Assisted Pull-ups

Band Assisted Pull-ups

After you have done the flexed arm hang exercise with perfection and good control then you should be ready to do pull-ups.

If you find it difficult to do a pull-up or struggles in doing a pull-up then you can ease your work by using exercising bands for assistance or support.

The more the band is thicker the more it provides support to you. So, in starting you should use thicker bands. And after some time you should use thinner bands. And afterward, you should try to do pull-ups without any band support.


Scientifically Proven Benefits of Meditation

Girls doing yoga

Meditation is becoming more popular because now people understand its benefits. 

Meditation is the best exercise to train your mind so that you can control your mind and try to focus on things you actually want. Meditation is the best way to reduce stress and increase your concentration level. 

Most of the people use this exercise for other good benefits also such as healthy sleep, good mood, increase tolerance level, positive outlook and self-discipline.

1. Reduces Stress

Reduces Stress

The most common reason for which people do meditation is stress reduction.

In a study of sample size of 3500 adults it is concluded that people do meditation because it helps in stress reduction.

Generally, physical and mental stress leads to increased level of stress hormone cortisol in the body. This can cause many harmful effects of stress such as the secretion of inflammation-promoting chemicals namely, cytokines in the body.

These effects can harm your sleep, can cause anxiety and depression, increase blood pressure and contribute to fatigue.

Various researches had proved that meditation can improve stress related conditions, fibromyalgia and a post-traumatic stress disorder. 


2. Controls Anxiety


Low stress level means low anxiety level. It helps in reducing symptoms anxiety disorders like phobias, social anxiety, unreasonable thoughts, panic attacks, obsessive-compulsive behavior etc.

Meditation also helps in controlling job related anxiety disorder high pressure dynamic work environment.

A study of sample size of 2466 participants, showed that variety of different meditation strategies may reduce anxiety.


3. Promotes Emotion Health

Emotional Health

Some kinds of meditation helps in improved self-image and more positive outlook on life.

A couple of studies of mindfulness meditation founded that  depression is decreased in about 4600 adults.

Inflammatory chemicals namely cytokines, which are secreted in the body because of stress, can affect the mood of the person and can lead to depression. Many studies had concluded that meditation reduces the depression by reducing the secretion of inflammatory chemicals in the body.

4. Enhances Self Awareness

Some kinds of meditation help you in understanding yourself in a better way, which will further help you in growing into your best self. 

Self-understanding meditation aims to help you in understanding yourself and how can you relate to those around you.

Other kinds of meditation teach you to recognize thoughts that may be harmful and self-defeating. The main idea behind doing meditation is that as you gain awareness of your thought habits, you can move them towards more constructive patterns.

In a study of about 21 women’s who were suffering from breast cancer, when they take part in a meditation programme namely Tai Chi Programme, it was concluded that their self-esteem improved more than it did in those who attended social support classes.


5. Lengthens Attention Span

Lengthens atention span

Meditation helps in lengthens your attention span. It means that if you are focusing on something then you can focus on that thing for a longer period without any stress. In other words, it increases your attention strength or attention strength.

A study was conducted which noticed the effects of an eight-week mindfulness meditation course and concluded that the meditation improved the ability to re-orient maintain their attention for a more longer time.

Similarly, a study showed that human resource workers who regularly practiced meditation stayed focused on a task for a longer period. It is also concluded that the workers who practiced meditation regularly remembered the details of the work they do better than their peers who did not practice meditation. 


6. May Reduce Age Related Memory Loss

Improvements in attention and clarity of thought can help to keep your mind young. Kirtan Kriya is a meditation method that combines a mantra to focus on thoughts with repetitive finger movement.

In several studies of age-related memory loss, it is concluded that it improved the ability of the participant’s to perform a memory task. In addition, a review of 12 studies found that in older volunteers, various styles of meditation increased attention power, memory power, and mental speed.

While fighting with normal age-related memory loss, regularly practicing meditation also helps in improve memory in patients with dementia.  

7. May Help Fight Addictions

The mental discipline that can be developed through meditation can also help you break dependencies by increasing your self-control and awareness triggers for addictive behaviors.

Meditation also helps in controlling food cravings. A review of 14 studies of mindfulness meditation concluded that it helped the participants to reduce overeating habits


8. Improves Sleep

After some time about half of the population will suffer from insomnia.

A study was conducted based on mindfulness meditation programs by assigning people one of the two groups randomly. People of one group did meditation while other’s didn’t.

Then it is concluded that the people of the group who did meditation regularly had sleep sooner, had a longer sleep than those who did not practice meditation.

Further, it also helps in relaxing your body, releasing tension and placed you in a peaceful state which will further help in a good sleep. 


9. Helps Control Pain

Improves Pain

The perception of pain is linked to the state of your mind and can be increased in stressful conditions.

One study used functional MRI techniques to observe brain activity when participants faced painful stimulation. In this, few participants have gone through four days of mindfulness meditation training, while others did not.

In the brain centers which is known to control pain, the meditating patients showed increased activity. They also reported reduced pain sensitivity. 

In this scenario, both meditators and non-meditators experienced some degree of pain but the meditators showed the higher ability to cope up with pain and also reduced the sensation of pain as compared to the non-meditators.


10. Can Decrease Blood Pressure

Meditation also helps in improving physical health by reducing strain on your heart.

High blood pressure makes it more difficult for the heart to pump which can lead to poor heart function.

High blood pressure leads to atherosclerosis, which means shrinking of arteries, which will further lead to heart attacks and strokes.

Summary : meditation helps in controlling blood pressure by relaxing the nerves.


10 Best Shoulder Exercises

Shoulder Exercise

The list of exercises that you are about to read is dependent on two factors:-

  1. EMG ( Electromyography), it is a test which measures the electrical activity in deltoids and the ability of an exercise to accommodate the load. For Example:- a person can do an overhead barbell press with 190 pounds but you can use only 35 pounds for lateral raises.
  2. And our judgment is based on the years of weight lifting.

For every exercise, we will tell you how to perfectly do that exercise. And if you disagree with our thoughts then you can comment on your suggestions.

1. Barbell Push Press

Barbell Push Press

This exercise allows you to put on the highest weight as compared to other overhead press exercises. It is considered more of a full body movement to establish explosiveness, due to this you can lose some isolation effect if you will do this exercise while seated.

Bend your knees slightly with the barbell on the top of the upper chest and explode upward on the balls of your feet while pressing the bar overhead. It involves your lower body, core, delts, triceps, and upper pecs.

It looks like a bodybuilding exercise but it is more of a strength and movement exercise. In addition, doing movements that a lot of muscle mass boost hormones better than movements that do not.

In your training:- Since this variation uses so many groups of muscles, don’t do it in every workout. When you do this exercise do it in your first workout after warming up well.

2. Standing Military Press

Standing Military Press

It is a highly demanding multijoint overhead press, it is not seated movement but still allows for a bit of momentum as well as increased muscle activation as compared to the seated form.

In this exercise, you have to place the bar just off your upper chest as shown in the image and push straight up your overhead and stop just short of lockout. Slightly bend your knees to absorb subtle changes in your center of gravity and relieve some of the stress on your lower back. We can do this exercise both by barbell and dumbbell. You have to maintain a neutral hip position.

In Your Training:- This is an overhead multijoint press so it can replace any of the other press exercises on the list of these exercises. You should warm up well before doing this exercise. You should use a challenging weight but not that much heavy that will break your form. And if your triceps are not good then you should this exercise by dumbbells because they don’t require much triceps activation.   

3. Dumbbell Incline Row

Dumbbell Incline Row

It is one of the best shoulder exercise. Among the various rowing exercises it is considered as the most effective exercise for shoulder’s.

In Your Training:- If you do both shoulder and back exercise on the same day it would be a smart decision to transition between two body parts. 

4. Seated Overhead Dumbbell Press

Seated Overhead Dumbbell Press

The switching out of the barbell on an averhead presses works independently on each side, making the move more challenging requires more stabilizer muscles input. In addition, the range of motion is little longer when you press the overhead weights together ( We recommend that you do not touch the dumbbells).

Going to seated position from the standing position removes your lower body from the lift. The middle delts are heavily recruited, with far less stress on the anterior delts, when a barbell is in front of your head because your upper arms go straight to your sides duing the movement.

In Your Workout:- Firstly, do it in your shoulder session. If you do this exercise while sitting it will be easier for you to increase weight as compared to standing posture because of increased base support. For safety of your back spine we recommend you the back seat while doing the exercise.

It will be really hard to increase weight while into position than it looks. Beginners try this:- when prepairing to hoist the dumbbells overhead, grab a weight in each hand, sit down, place the dumbbells on your thighs in the direction of your knees, and quickly lift one knee in the direction of your shoulder. Repeat the exercise using the opposite knee.

5. Seated Overhead Barbell Press

Seated barbell shoulder press muscle performance

Sitting not only makes it difficult to be in momentum, but also creates a good base from which to push the weight. A barbell includes a high degree of triceps musculature than dumbbells. If you have sore shoulder’s then you should keep your shoulder in front.

When you lower the barbell to the front, you have to notice how your upper arms no longer move out directly to your sides, an indication that some of the workload is now picked by the previous delts. 

In Your Workout:- Do this in your workout for the first time and use difficult weights. Use heavy weights for heavy sets. 

6. Upright Row

Upright Row​

There’s another multi-joint movement family that also targets the middle delts. Every variation whether on a cable, an EZ bar or barbell, or using a smith machine, has its advantages, but none of them is intrinsically better than others. The comfort of the wrist may be the deciding factor for you. And do not take a close grip use wide grip only. 

Although a closer grip increases a range of motion, a wider grip has been shown to have significantly higher delt activation, minimizing the role of biceps in the movement.

In Your Workout:- Although it is a multijoint movement do not this exercise in your workout first. You must do this exercise after the overhead press. It can also be done at end of your workout as a burnout move.

7. Arnold Press

Arnold Press​

Firstly, you have to start with the dumbbells in front of your shoulders and your palms should face yourself. Then you have to press the dumbbells to your overhead and twist your wrist simultaneously as shown in the image and in a top position your palms should face forward. When lowering weights rotate your wrists in opposite direction.

In Your Workout:- You must do this exercise on the second number on your workout list after the overhead presses. And take a higher rep range than the overhead press.  

8. Machine Rear-Delt Fly

Machine Rear-Delt Fly​

There are three single joint arc movements. We do this exercise before the front heads and middle heads because of the rear body really undertrained as compared to the others. It is important to maintain the size and strength of rear delt compared to the other two for posture and rotator cutoff health.

You can also do bent over version with dumbbells to impact posterior delts, lifters often cheat and sling the weights with poor control. You must go for a neutral grip while doing the rear pec-deck on a machine to maximally activate the muscle.

In Your Workout:-  Perform your multijoint movements first, but if your rear delts are lagging do this first in your order of isolation.


9. Dumbbell Lateral Raise

Dumbbell Lateral Raise​​

For the middle delts, this is a great single joint movement, but they harder to master than they seem. Beginners often find it difficult to learn how to lead with their elbows. They also tend to rest at the bottom of the motion, when in fact it is better to stop the downward arc when their arms are about 30 degrees.

In Your Workout:- After multi joint presses, position it with other single-joint movements but be aware of the amount of stimulation your middle delts may already have. Many of the above mentioned movements particularly well target the middle delts.

10. Front Dumbbell Raise

Front Dumbbell Raise​

The straight arm lifting directly in front of you emphasizes your deltoids anterior head. We put this exercise in last because the front delts tend to be inappropriately large among people who overdo chest training compared to back muscles.

In your workout:- Do it during the latter half of your shoulder training after completing your multi-joint movements. Depending on whether your front delts are relatively weaker than the others, position them in front of single-joint movements for the other delt heads.

Best Pre – Workout Foods

Pre Workout Foods

Benefits Of Eating Pre Workout Foods :-

Firstly, you have to understand why would you eat something healthy before working out. Most people do cardio exercises for burning fat and lose body fat in the excess amount. So, if a car has run then it will need fuel. Therefore, you have to compare yourself with a car. That’s why you always need pre-workout food i.e food before working out. If you do not eat something before working-out then your body doesn’t get the required nutrients while working out and due to this you can’t see results in yourself. And, this will further lead to an increase in the chances of illness and injuries.

Pre Workout Food
  1. Gives You More Energy:-                                                                                                    Carbohydrates and glycogen are the main sources of fuel for the body. Carbohydrates and stored glycogen are the main sources of fuel for the body because they have converted into ATP i.e “Adenoise Triphosphate”, faster than protein and fats. That is why you have to eat before the workout and store some glycogen and carbohydrates to perform your best while doing work-out.
  2. Prevents Muscle Catabolism:-                                                                                      When you exercise the glycogen stores in the body starts depleting at some point it will be completely used up. The body utilizes amino acids for energy by breaking down hard-earned muscles. Due to this, our body goes into a catabolic state which can prevent our body from muscle growth and recovery.
  3. Increase Muscle Anabolism:-                                                                        Consuming correct pre-workout foods doesn’t mean only fill up your glycogen level but also consuming a good amount of protein. This will also help in the muscle-protein synthesis and create an anabolic environment in the body.                                                                                      

What And When To Eat In Pre–Workout :-

In every meal you are taking you should consume thr three major things i.e carbohydrates, fats and proteins. You should also take into consideration the proportion of these foods. 


Pre-workout food is the best way to stay away from too much fat. High in energy fats are slow in digesting due to this you will not be energetic but it will make you fat and chubby.


Pre-workout food containing proteins has the major benefit i.e prevents from muscle catabolism. To prevent muscle breakdown and aiding muscle growth and recovery you must consume proteins in pre-workout food because it gives amino acids to the body.


There are 2 types of carbohydrates i.e simple high glycaemic index carbohydrates and complex low glycaemic index carbohydrates. But the main question is that which is best for pre-workout food?

Which is the best type of pre-workout food among the two, is dependent on your goal and time period of the pre-workout meal. Simple high glycaemic index carbohydrates are good for 30 minutes to an hour before the workout because they provide the body with the fast acting glucose as a fuel. On the other hand, complex low glycaemic index carbohydrates also play an important role with energy metabolism. If you consume complex low glycaemic index carbohydrates in your pre-workout food then it will give you a slow-releasing source of energy. Due to this, you will be able to work out for a longer period and your blood sugar level will be less likely to dip during a workout.   



30 Minutes to an hour pre-workout

It is better to consume light meals and foods containing simple carbohydrates and some proteins.

2-3 Hours Pre-workout

You should consume a meal around 400-500 calories which contains a good source of proteins and complex low glycaemic index carbohydrates.


Pre–Workout Foods

1. Bananas


Bananas are the best source of potassium, natural sugar and simple carbohydrates. The potassium is stored in the body only for a limited amount of time so, you should always try to consume banana before 30 minutes before the workout. To increase blood sugar level and glycogen in the body you must eat bananas in the pre-workout. This will further help in boosting your performance.

2. Chicken Rice & Vegetables

Chicken rice and vegetables

The stereotyped healthy meal i.e chicken, rice and vegetables. This is one of the best pre-workout meal. It contains lean protein and complex carbohydrates due to which it provides amino acids for muscle growth and a slow releasing source of energy which helps in longer workouts. But you have to consume it 2-3 hours before the workout.   

3. Greek Yogurt & Dried Fruit

Greek Yogurt and Dried Fruit

Dry fruits are always high in sugar and calories. When you are dieting then dry fruits are generally avoided but it is the very good source of simple sugar and it is strictly to be consumed in a measured amount according to your body. Eating dried fruits with Greek yogurt provides you a great source of protein and helps in optimizing your workout performance. And lastly, you have to consume it before 1 hour of the workout. 

4. Porridge & Oatmeal

Porridge & oatmeal

Porridge and oatmeal is an ultimate pre-workout breakfast. Porridge and oatmeal are a complex carbohydrate and are the best source of soluble fiber and beta-glucan. If you eat oats before 2 hours of a workout then you will not face hunger while working out and it is a good source of slow releasing energy. It also contains proteins and amino acids.

5. Fruit Smoothies

Fruit Smoothies

Most of the people like smoothies because they are very tasty and very healthy too. Smoothies are really rich in fructose, micro-nutrients, and sugars. Smoothies are stereotyped as drinks but they can replace meals because they are high in calories. Drinking a smoothie prior to the workout will provide you a good source of glucose.

6. Whole Grain Bread , Sweet Potatoes & Brown Rice

Whole grain bread
Sweet potatoes
Brown rice

Wholegrain bread, sweet potatoes, and brown rice are a good source of complex carbohydrates. They should be consumed 2-3 hours before the workout. By combining these three things together you will get a good source of slow releasing energy to fuel you consistently throughout the workout. Carbohydrates are good for those who regularly carry out endurance exercises such as cycling or running. 

7. Apple Wedges & Peanut Butter

Apples peanut butter

Eating sliced apple wedges with peanut butter is a portion of good pre-workout food and you should eat it 30 minutes before the workout.

8. Omelette


Omelets made from whole eggs and egg whites are a great source of proteins and amino acids for muscle building. You should eat omelets 2-3 hours before a workout to promote muscle growth and to avoid muscle catabolism. 

9. Home Made Protein Bars

Home made protein bars

Homemade protein bars are very easy to make and perfect for the quick and on the go pre-workout. You can make them according to you whether high carbohydrates or low carbohydrates. 

10. Protein Shakes

Protein shake

If you are on the go in a hurry and you don’t have any of the above choices, then a quick protein shake can solve the problems before training. You can get all the nutrients you need in a matter of minutes by drinking a shake with a good source of fast-releasing protein, such as whey protein.

Best Exercises To Make Your Wrist & Forearms Strong

Wrist Exercise

Why Should You Do Wrist Strengthening Exercises?

The muscles and ligaments in your forearms and hands not only help you move your hands in different directions but also prevent the wrist and forearms bones from being rubbed together. If your forearms and wrists muscles are weak, exercising a medium impact exercise can lead to injuries. As we all spend a lot of time on the computer, typing can strain our wrists too. Wrist strength is strictly required to lift weights to build strength in the upper body and toned arms, chest, and back.

1. Wrist Circles

Wrist Circles

Objective – Extensors, wrist flexors, extensors, supinators, and pronators.

How To Do:-

  • Firstly you should sit or stand with your spine erect, your shoulders should be rolled back and you have to look forward.
  • Stretch your arms forward at a shoulder level and fold your hands to make a punch. 
  • Then keep your elbows straight as shown in the image and move your wrists in round motion clockwise and anti-clockwise.

Sets and Reps:-

3 sets of 10 reps in each direction.

2. Wrist Curl Exercise With Dumbells

Wrist Curl Exercise With Dumbbells

Objective – Extensors, wrist flexors, extensors, supinators, and pronators.

How To Do:-

  • Firstly sit on a chair or a bench and keep your legs and shoulder width apart. Take dumbbells in both of your hands and then place both of your forearms on both of your thighs keeping in mind your palms will face upwards. 
  • And don’t put your wrists on your thighs. 
  • Then you have to curl your wrist upward and downward slowly.

Sets and Reps:-

 3 sets of 10 reps each.

3. Reverse Wrist Circle Exercise With Dumbells

Reverse Wrist Curl Exercise With Dumbbells

Objective – Extensors, wrist flexors, extensors, supinators, and pronators.

How To Do:-

  • You have to sit on a chair or a bench and keep your legs and shoulders width apart.
  • Take a dumbbell in one of your hand lets say right hand and then put your forearm of right hand on the thigh of your right leg, keeping in mind your palm will face downwards.
  • Don’t put your wrist on your thighs. And keep your left arm on your left leg’s knee for support.
  • Then curl your wrist upwards and downwards slowly.
  • And, lastly do the same exercise with your left wrist.

Sets and Reps:-

3 sets of 10 reps each hand.

4. Resistance Band Wrist Flexion Exercise

Resistance Band Wrist Flexion Exercise

Objective – Extensors and wrist flexors

How To Do:-

  •  In this exercise you have to stand and wrap resistance tube band around your right handand step on the other end of the band with your right foot. 
  • Bend your elbow 90 degrees, being parallel to the floor as shown in the image, keeping in mind that your palm will face upward.
  • Then slowly move your hands upward and downwards.
  • Do the same exercise with your left hand.

Sets and Reps:-

2 sets of 10 reps in each hand.

5. Resistance Band Wrist Extensor Exercise

Resistance Band Wrist Extensor Exercise

Objective – Extensors and wrist flexors.

How To Do:-

  • In this exercise you have to stand and wrap resistance tube band around your right handed step on the other end of the band with your right foot.
  • Bend your elbow 90 degrees, being parallel to the floor as shown in the image, keeping in mind that your palm will face downward.
  • Then slowly move your hands upward and downwards.
  • Do the same exercise with your left hand.

Sets and reps:-

2 sets of 10 reps with each hand.

6. Dumbbell Radial Ulnar Deviation

Dumbbell Radial And Ulnar Deviation

Objective – Extensor and flexor carpi ulnaris and extensor and flexor carpi radialis.

How To Do:-

  • Firstly, you have to sit on a chair, then take a dumbbell in your right hand and raise the arm to your shoulder level, i.e parallel to the ground as shown in the image.
  • Put your left hand on your left thigh for the balancing.
  • Then move your wrist upward and downward slowly as shown in the image.
  • Do the same exercise with your left hand also.

Sets and reps:-  

2 sets of 10 reps with each hand.

7. Wrist Grip Exercise

Wrist Grip Strengthening Exercise
  • Objective – Extensors and wrist flexors.

How To Do:-

  • For doing this exercise you will need a hand gripping tool as shown in the image.
  • You have to squeeze the tool and release it again and again.
  • Do the same with both of your hands.

Sets and reps:-

2 sets of 10 reps with each hand.

Precautions & Prevention’s for delhi pollution

Pollution in Delhi

Hello everyone, today I want to express my views on the pollution in Delhi. The pollution level in the capital is increasing because of burning of crackers because of Dusshera & coming Diwali , burning of crops in Punjab & Haryana. The supreme court of India had said that the people can burst crackers only between 8pm – 10pm. But I don’t think that this verdict is right decision. Because pollution can cause very harmful effects on people’s health.

1. Try to stay at home

Try to stay at home

Until the air quality becomes better in the capital always try to stay inside your home , do not go for morning walks and evenings walks , don’t do exercises in the open area , instead you should do exercises in your home or in gym. You should not go outside in the peak hours when there is high level of pollution. If your company is providing a facility of work from home , then you should opt for it.

2. Cover yourself

Full sleeves cloths & mask

Polluted air contains lot of irritating components which can cause infections on your skin & inside your body , if come in contact with yourself. You can wear full sleeve clothes to prevent yourself from infections.

3. Drink a lot of water & eat healthy food

Vegetables healthy food

You should drink a lot of water so that the water can remove all the toxics from your body. You also have eat healthy food to keep your body strong enough to protect from harmful effects of pollution.

4. Wear a pollution mask

Delhi pollution mask

You have to cover your face from pollution mask. Most of the medical professionals suggest N95 & N99 pollution mask are the most effective & comfortable masks that will prevent you from pollution. If sometimes mask is not available with you then you should cover your face from cloth.

5. Keep your surroundings clean

Cleanliness Drive

To be prevented from Delhi pollution you should keep your surrounding clean. You should keep dust away from your house. Always keep your children away from dust. Spray water in sandy areas near your home surroundings.



Hello, this is the list of some kinds food which helps in making you feel better from inside & you can also look good from outside.

Beautifulness nowadays is not considered as a mere indulgence overloaded with skincare & makeup products. Instead it is considered as self care. Taking care of yourself is what makes you beautiful in reality. So, are some foods which enlightens you from inside & brings a sense of belief in yourself :

This is a traditional drink which is consumed to makes your body energetic. It is made of roasted bengal gram & barley which is consists of minerals i.e calcium, magnesium & phosphorus. These minerals helps in making your bones strong & for lean muscle building. You should drink it within the 30 minutes after workout. You can also consume this drink in the place of tea. It helps in boosting your energy & strength.

These whole eggs contains essential amino acids, biotin, zinc & selenium. If you eat whole eggs regularly then you don’t have consume expensive proteins, supplements, pills etc. for healthy hairs & skin. It is helpful in making your hairs strong , stops hairfall, brittle nails.

  • Wheat grass is high in nutrients & antioxidants & antioxdidants.
  •  It helps in reducing body cholestrol level. 
  • It also helps in killing cancer cells from the body.
  •  Wheat grass is highly effective in maintaining blood sugar level in the body.
  •  It helps in alleviate inflammation process.
  •  It helps in weight loss.

Aloe vera helps in moisturizing skin. It reduces acne from the skin. Helps in reducing tan from the skin. It can also prevents from sunburn. Aloe vera also helps in improving hair growth & reduces dandruff. It also helps in maintaining oral health. It also reduces inflammation.


Potatoes are very good source of vitamins & minerals. It contains fats , carbs , proteins , fiber , vitamin c , etc. It also contain antioxidants. It may improve digestion process. It is naturally gluten free. It improves brain health. It is very good for bones. Removes dead skin cells. It prevents are body from cancer.

Whet germ contains folic acid , Vitamin B6 & Vitamin E. It helps in boosting immune system. It improves your heart health. It also has anti-aging properties. It improves cellular meatbolism. It improves muscle health. It prevents the body from diabetes. 

  • Triphala protects your teeth from dental diseases & cavaties.
  •  It in weight loss.
  •  It prevents the body from skin detoxication.
  •  It also prevents from constipation.
  •  It improves eyesight.
  •  It also prevents from bacterial infections.
  •  Yogurt contains very important nutrients which are required for our body like calcium , Vitamin B , phosphorus , magnesium etc.
  •  It is also very rich in protein.
  •  It also improve metabolism and helps in digestion process,
  •  It protects your body from osteoporosis.

Banana is very rich in nutrients. It contains Vitamin B & tryptophan. Banana helps in improving digestive health. It also contains powerful antioxidants. It also helps in improving kidney health. Bananas contains high amount of fibre. It also helps in fighting anaemia.

It is the most expensive kind of spice in the world. It is also known as “red gold”. It helps in reducing oxidative stress on brain beacause of antioxidants in the saffron. It helps in clearing your skin. It improves vision of the eyes. It helps in healing wounds. It also lightens your skin. It also helps in treating acne & blemishes. It improves your skin texture. It prevents from hair loss.       

Best Calf Strengthening Exercise

Best Calf Strengthening Exercises

If you want great looking calf muscles you must try these simple exercises . These simple exercises can help making your calf muscles strong . The calf muscles consist of two types of muscles:-

  1. The gastrocnemius muscle , which gives the muscle round shape like an oval shape.
  2. The soleus , which is the flatter one , longer muscle underneath the gastrocnemius and lower down your leg.

This means that you have to focus on strengthening these two types of muscles.

Calf Muscles
calf muscles

1. Double Leg Calf Raise:-

Double Leg Calf Raises
double leg calf raises

Double leg calf raises are one of the best calf-strengthening exercises. It uses the body weight to strengthen and tone gastrocnemius and soleus.

Starting Position:-

You have to stand near a wall for balance. Place your feet hip-width apart, and make sure your ankles, knees and hips are in vertical alignment to protect your joint. You have to make sure that your formation of doing the exercise is correct.


Press down into the balls of both the feet to raise your body upward . You have to keep your abdominal muscles pulled in so that you move straight forward instead of moving your body forward and backward.


  1. Start standing on a stair, so your heels can drop lower than your toes. Keeping the balls of your feet on the stair, lower your heels as far as you can toward the floor. Then push your heels up as high as you can.
  2. Add weight to add intensity, repeat the exercise holding a dumbbell or other weight in one hand on a wall for balance.

2. Single Leg Calf Raises:-

Single Calf Raises
single leg calf raises

You can raise the effect of the calf raise by doing it one leg. By doing that you can strengthen your calf muscle even more.

Starting Position:-

Stand on one leg near a wall for balance with other leg bent behind you. You have to make sure that ankle, knee and hip of the leg you are working in a vertical alignment to project the joints.


Press down into the ball of your foot to raise your body upward. Keep your abdominal muscles pulled in so you avoid shifting forward or backward.


  1. Start standing on a stair and keep the ball of your foot on the stair, let you heel drop down below the step. Then push up as high as you can.
  2. Add weight to increase intensity , hold a dumbbell or other weight in one hand. Place the other hand on the wall.

3. Seated calf raises:-

Seated Dumbbell Calf Raise
seated calf raises

You can do this exercise both at the gym or the home on a calf exercise machine. The exercise works on both gastrocnemius and soleus.

At Home

Starting Position:-

You have to sit on a solid chair with your feet flat on the floor. Keep your knees aligned directly over your feet. Do not let your knees turn in or out. Lean forward placing hands on thighs near knees pushing down to add resistance.


Push slowly down into the balls of your feet to raise your heels as high as you can. Next, slowly lower your heels. Repeat.

At The Gym

Starting Position:-

Set yourself up in the calf press machine with the balls of your feet on the platform. This will let you lower your heels toward the floor. Undo machine’s safety latch and release the weight on to your calves.


Drop your heels as far you can toward the floor to lower the weight, and then press into the balls of your feet to raise your heels as high as you can.

4. Calf Building Sports:-

Participating in calf building sports will help you a lot. Some calf building sports are as follows:-

  • Running
  • Walking
  • Hiking
  • Skipping
  • Cycling