From Aishwarya Rai Bachchan to Kareena Kapoor: 5 Bollywood inspired hacks to do your make-up in FLAT 10 MINUTES
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Weight lifting workout, in the beginning, can be quite intimidating. The confusion about which weight to use for which form of exercise is natural. Beginners are always swamped with countless questions related to weight lifting and this is a major reason which keeps most people, especially women, away from the weight lifting area. But missing out on this important form of workout just because of self-doubt and gymtimidation is not a smart decision.
Strength training keeps our bones strong and helps to tone down the body. Squat, push, pull, hip hinge, are few important workouts excellent for beginners. In the beginning, you can lift 2 to 5 kilos, depending on the muscle group and with the time you can add the weight.
This muscle targets quadriceps, glutes, hamstrings, calves, core forearms, shoulders. It can be performed with a kettlebell and is also known as Kettlebell Squat.
Step 2: Hold a kettlebell in both hands by the horns close to your chest. This is the starting position.
Step 3: Now bend your knees and lower your butt to come into a squat. Keep your chest and head up and make sure your back is straight. Inhale as you go down.
This exercise can be performed with dumbbell and targets the shoulders muscle, upper back, and arms muscles.
Step 1: Stand tall with your feet hip-width apart or sit down on a bench. Just make sure your back is straight.
Step 2: Hold a pair of dumbbells in each hand and raise your arms to the shoulder-height, elbows bent so the weights are in the air and perpendicular to the arms. This is your starting position.
Step 3: Raise the dumbbells overhead, pause at the top once your arms are fully extended. Then slowly return the weight to the normal position.
Step 1: Stand straight on the ground with your feet hip-width apart from each other and knees slightly bent. Hold a dumbbell in each hand.
Step 2: Hinge at your hips and bend your knees to lower your body. Think like you are pushing your butt back.
Step 4: Now pull your shoulder blades back to stand up straight without letting your back arch. Keep the weights close to your shins as you stand.
Step 3: Hinge forward at the hips so your torso is angled toward the floor. Your spine should be straight.
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Step 5: Lower your hand back down to the starting position. Your hands should be stretched completely.
Step 2: Rotate your wrists in such a way that the palms of your hands are facing away from your face.
Step 3: Hold the dumbbells at the sides of your chest and your elbows should be bent at a 90-degree angle. This is your starting position.
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