Calisthenic Fitness

Calisthenics is a fitness training program which mainly focused on increasing the stamina of your body,  strength and flexibility through movements such as jumping,pull ups, push ups,bars spins, stretches etc. The word calisthenics means that beauty lies in strength. Its associated with international sport street workout where competitors compete each other in a timed routine 

completing tasks which needs more body stamina and strength. The World calisthenics Organization (WCO) conducts series of competitions known as Battle of Bars (R). Calisthenics are being followed as baseline fitness test in many sports and military organizations. 

The exercises which are followed in calisthenic are,Lunges,Jumping Jacks,Squat Jumps,Sit ups,Crunches,Push ups,Pull ups,Squats,Calf raises,Dips,Hyper extensions,Leg raises, Planks etc. The Training program differs as per your Calisthenic Trainer. 

The common muscle training program are similar to developing muscle in gym, one muscle per day using only body weight, 

For training Abs, 

Crunches: 3 sets, maximum reps
Scissor Kicks: 3 sets, maximum reps
Twisting crunches: 3 sets, maximum reps
Lying Leg Raises: 3 sets, maximum reps


For Training Legs,

Squats: 3 sets, maximum reps
Hack Squat: 1 set, maximum reps
Wall Squats: 2 sets, maximum reps
Lunges:  4 sets,maximum reps
Side Lunges: 2 sets, maximum reps
One-legged calf raises: 2 sets, maximum reps
Donkey Calf Raises: 2 sets, maximum reps
Reverse Calf Raises: 2 sets, maximum reps
Seated Calf Raises: 3 sets, maximum reps


For Training Lats and Delts,

Chin-ups: 4 sets, maximum reps
Handstand Military Push-ups: 3-5 sets, maximum reps
Glute/Ham raises: 3 sets, maximum reps
Tricep Dips: 3 sets, maximum reps
Decline Close Grip Push-ups: 2 sets, maximum reps
Hyperextensions: 2 sets, maximum reps
Lying Torso Raises: 2 sets, maximum reps.

For Training Chest, 

Flat Push-ups: 2 sets, maximum reps
Incline Push-ups: 2 sets, maximum reps
Decline Push-ups: 2 sets, maximum reps
Chest Dips: 3 sets, maximum reps
Pull-ups: 4 sets, maximum reps

Enjoy Calisthenic! And Be Fit for Ever!

CrossFit Training

Crossfit is an fitness training program and also an competitive sport created by Greg glassman. Crossfit is kind of combination of high-intensity interval training, Olympic weightlifting, plyometrics, powerlifting, gymnastics, girevoy sport, calisthenics, strongman. The goal of Crossfit is to attainultimate fitness by  increasing the work capacity across broad time and different domains.Crossfit gym has equipments like barbells, dumbbells, gymnastics rings, pull-up bars, jump ropes, kettlebells, medicine balls, plyo boxes,resistance bands, rowing machines, and various mats.

As said by Greg Glassman "CrossFit is not a specialized fitness program, but a deliberate attempt to optimize physical competence in each of 10 recognized fitness domains"Those domains are cardiovascular and respiratory endurance,stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.Workouts appeals to both men and women equally. It will be like a sport as there will be scoreboards,pre defined rules, stop clock and records to be beated which motivates you to perform more and attain perfect fitness. Workout sets to be performed in a day by an individual is called WOD (workout of the day). Below are sample of WOD followed, which differs as per your training. 

WOD 1:
Complete as much as possible in 20 minutes of:
10 handstand push-ups
20 single-leg squats, alternating
30 pull-ups
15 handstand push-ups
30 single-leg squats, alternating
45 pull-ups
20 handstand push-ups
40 single-leg squats, alternating
60 pull-ups
25 handstand push-ups
50 single-leg squats, alternating
75 pull-ups
30 handstand push-ups
60 single-leg squats, alternating
90 pull-ups 

WOD 2:
Complete as many reps as possible in 20 minutes of:
135-lb. clean and jerks, 15 reps
Rest 1 minute
155-lb. clean and jerks, 15 reps
Rest 1 minute
185-lb. clean and jerks, 15 reps
Rest 1 minute
225-lb. clean and jerks, 15 reps
Rest 1 minute
245-lb. clean and jerks, 15 reps
Rest 1 minute
265-lb. clean and jerks, 15 reps  

Abs Muscle And Its Workouts

Abdomen muscles are Rectus Abdominus (the six pack muscle), Transverse Abdominus and external/internal obliques,shown in pic below. To make these muscles visible, we need to burn the belly fat by following fat burning diet and do continuous abs exercises. Following are the list of all abs exercise being practised so far, and best time to do abs exercise is in the morning in an empty stomach. Try five workouts per day, for a workout do 4 sets each 12-15 repetitions.

Roman Chairs

Crunches

Twisting Crunches

Reverse Crunches

Hanging Reverse Crunches

Vertical Bench Crunches

Cable Crunches

Machine Crunches

Seated Leg Tucks

Seated Twists

Bent Over Twists

Flat Bench Leg Raises

Bent Knee Flat Bench Leg Raises

Bent Knee Incline Board Leg Raises

Bent Knee Vertical Bench Leg Raises

Hanging Leg Raises

Twisting Hanging Leg Raises

Side Leg Raises

Bent Knee Side Leg Raises

Front Kicks

Bench Kickbacks

Rear Leg Scissors

Vacuums

Foods For Healthy Hair

Human hair is made of protein called Keratin, which also make nails and outer layer of the skin. For  thick and healthy hair, you need to follow an balanced diet which includes more protein,vitamin    B,E, Iron and omega 3 fatty acids.  Below are some foods which provides essential nutrients for  healthy hair,  

• Almonds gives strength and thickness to your hair. It contains zinc and protein which helps in    keeping your hair thick. 

• Egg contains proteins,Vitamin B-12 which helps in strengthening your hair. 

• Fish which has omega 3 fatty acids which helps in keeping your hair scalp healthy. 

• Meat contains iron which helps in increasing blood circulation and maintains healthy hair. 

• Have more Greens like spinach,turnip,swiss chard etc. are rich in Vitamin A,C which helps in    maintaining shiny hair. 

• Have a cup of non fat yogurt which provides protein, calcium and nutrients that are essential for  healthy hair. 

• Have whole grain cereals which are rich in folic acid helps in preventing hair loss.

• Include more citrus fruits in your diet. Citrus fruits are rich in vitamin C helps in maintaining  hair follicles healthy. 

• Nuts provides zinc,selenium and Vitamin E which protects your hair from sun UV rays. 

• Sweet potato which are rich in anti-oxidant beta carotene protects hair from getting dry by    stimulating sebum fluid.  This antioxidant is also rich in carrot, pumpkin and mangoes. 

Foods To Reduce Allergy

Allergies are due to hypersensitivity of immune system when something you don't like(called allergens) is in environment around you. The symptoms include red eyes, shortness of breath, itchy rashes etc. The types of allergies are rhinitis(hay fever),Conjunctivitis(Pinkeye),asthma, urticaria(skin rashes) and food allergies. There is no permanent cure for allergies, but it could be controlled. Below are some of the foods which could help in reducing sensitivity to allergies. 

                               

•  Have fruits which are rich in vitamin C. Vitamin C helps in reducing the allergic chemicals (histamine). Orange,lemon,Kiwi and other citrus fruits are all rich in vitamin C.

• Vegetables which are rich in quercetin are also help in controlling the histamine. Onions,peppers, berries, etc

• Pineapple has bromelain enzyme which helps in reducing allergic irritations.

• Omega 3 fatty acids such as DHA(docosahexaenoic acid) and EPA(Eicosapentaenoic acid) helps in reducing inflammation which are in fish like tuna, salmon etc. Try to have it once in every week.

•  Honey also helps in increasing the antibodies against allergies if you consume it regularly.

Benefits Of Drinking Warm Lemon Water

Lemons are rich in vitamin C,calcium, magnesium, bioflavonoids and pectin which all helps in boosting our immune system and aids in weight loss by regulating digestion. It helps in controlling metabolism and flushes out all toxins. Its the perfect good morning drink to start your day.

The benefits of drinking Luke warm water are follows,

 *  Drinking warm lemon water every morning helps in flushing out all toxins,aids

digestion and maintains pH levels.

 *  Its a powerful anti bacteria, prevents the growth of pathogenic bacteria which causes infection.

 *  Vitamin C helps in rejuvenating the skin and reduces wrinkles, acne,premature ageing in skin.

 *  Citric acid stimulates the liver functions and aids in detoxification. It cleanses your system by flushing out all unwanted materials by increasing the rate of urination.

 *  Its also said that drinking warm lemon water regularly helps in quit smoking.

 *  It helps in relieving tooth pain and fight gingivitis.

 *  Lemon allows your body to maintain high pH level, more alkaline which helps in preventing cancer.

 *  Depression,anxiety are due to lack of potassium in your blood, lemon water are rich in potassium content.

 *  The Anti-inflammatory property of lemon prevents respiratory infection and tonsils formation.

Tips To Become Fair Naturally

                   To protect skin from sunburns,our immune system develops an element called melanin.When this melanin produced more skin becomes darks. During summer days its better to avoid going out under hot sun. Here are some natural tips to control this melanin and make skin fairer. Before following these measures consult with  skin specialist to test your skin healthiness.

* Wash your face regularly for every 3 hours to prevent dust accumulation and avoid scrubbing,picking pimples. 

 *  Drink more water at least 2 litres per day and have 7-8 hours of sleep. Include more fruits in your diet.

 *  Try applying or scrubbing your face with juice of any of these fruits like lemon, potato or tomato regularly which helps in enhancing skin tone gradually. 

 *  A Mixture of lemon juice and cucumber helps in toning oily skin. 

 *  To lighten the scars on your skin, try applying fresh coconut water on them which fades the scars effectively.

 *  To lighten tone on dry skin, try applying a mixture of honey and cucumber juice regularly. 

 *  Apply a mixture of banana and milk on your face regularly which shows instant results over a week. 

 * Try applying a mixture of raw milk and rose water on your skin before going to sleep. it will enhance skin tone gradually.