HOME WORKOUT- EXERCISE TO DO TO GAIN MAX GAINS IN COVID19 LOCKDOWN

As we all know due to COVID19 lock down all gyms are closed and every gym participants is looking for some exercise which can be done in home with the things available in home so guys don't worry this blog is for you. And its for those too who can not afford to go to gym and want to build a massive body.
So lets begin with the stuffs which you can find around you
1. Inter lock Brick or a normal heavy brick (it weights about 5-6.5 kg)
2. Water can filled with water.
3. Resistance band
4. Mat

we are ready to rock now if we have gathered some of these equipment. Now choose any open place to perform exercise.

BICEP CURLS:- 

You can use bricks in place of these dumbbells

Pick up the available weight (either brick or water can) now perform the curls, to do this exercise lift the weight upwards holding the bricks or dumbell in your hand. This completes your one curl so do this rep again and again with both hands.

 To get max gain perform many reps until you can not do any more.

BARBELL CURLS WITH WATER CAN:-

To perform this exercise pick up the water can and fill water in it. Now pick up the cans with both of your hands holding the ends of can, now perform the curls as you do with barbell the effect will be same.

KICK BACK FOR TRICEPS:- 

To do this exercise pick up the brick in one hand take it back at an inclined position, holding the brick now perform kickback reps this will target your triceps. Do as many reps as you can.

BRICKS PRESS FOR CHEST:-

you can use bricks in place of these dumbbells

To perform this exercise lay down on a mat straight facing your face up pick up the bricks or concerned weight in both of your hands, now start doing exercise as you do in dumbell press. While bringing the weight down remember to inhale this will make your chest contract more. 

SHOULDER PRESS:-

TO perform this exercise pick up the bricks in both of your hands and and perform shoulder press. To do this exercise raise your hands up lifting the bricks then bring it down to shoulder level again. Do the same rep again and again until you can not do any rep further. This will pump up your shoulder muscle and help in developing it.

FRONT DUMBELL RAISE:-

To perform this exercise pick up the dumbell or bricks in both of your hands and raise in front up-to the shoulder level and do this exercise in alternate manner i.e when you right hand is raised left should be down and when left is raised right hand must be down. Perform as many reps as you can.

HAMMER CURLS:-

To perform this exercise pick up the bricks or dumbell if available. Now raise your hands in alternate manner vertically like you are lifting a hammer. Now performs reps in alternate manner and do as much reps as you can this exercise will increase your bicep length.

so these are some of the exercise which you can perform at home without going to gym and with less equipment more exercises will be updated later so keep reading my blogs and share this to every fitness freak.

for diet related to mass gain you can read my others blogs or just click here on this link https://you2areawesome.blogspot.chttps://you2areawesome.blogspot.com/2019/08/can-not-afford-whey-protein-but-want-to.htmlom

वजन और चर्बी घटाने की एक्सरसाइज

मोटापा इस परेशानी से झूझते लोग आपको हर जगह मिल जाएंगे सभी चाहते है कि वे तंदरुस्त रहे पर कहीं ना कहीं लोग आने खाने पीने की आदतों के चलते मोटापे का शिकार बन जाते हैं। तो चलिए आज हम मोटापे को कैसे कम करना है, पेट की चर्बी कैसे घटाएं, कौन कौन सी एक्सरसाइज इसमे लाभदायक हैं। चलिये हम उसपर चर्चा करते हैं।

1. वार्मअप- 

कोई भी एक्सरसाइज शुरू करने से पहले ज़रूरी है कि हम वार्मअप कर लें, इससे हमारी मासपेशियों में रक्त प्रवाह बढ़ जाता है और दिमाग को एक सिग्नल मिलता है कि इन ममास्पेशियों पर काम होने जा रहा है।
तो वार्मअप करने के लिए कुछ दूर दौड़ना बहुत ज़रूरी है, अब कई लोगो को लगता है कि दौड़ने भर से वजन कम हो जाता है तो मित्रो बता दूं आपको की दौड़ने से आपका वजन संतुलित रहता है वो काम नहीं होता जल्दी रिजल्ट पाने के लिए ज़रूरी है कि आप एक्सरसाइज करें जिनकी हम आगे बात करने वाले हैं।

2. रेगुलर क्रेँचेस - 

अब दौड़ के आने के बाद एक चटाई बिछा के लेट जाएं, अपने दोनों पैर ऊपर उठा के घुटनो को मोड़ लें जैसा चित्र में दिखाया है। अब अपने दोनों हाथों को सिर के पीछे ले जाएं और दोनों हाथों से सिर को धकेल कर ऊपर उठने की कोसिस करें। ऐसा आप 10-20 बार कर सकते हैं।

3. बाइसिकल क्रंच - 

यह एक्सरसाइज करने के लिए सीधे लेट जाएं, अब अपने दोनों पैर उठा कर साईकल की तरह चलाएं याद रहे अपने पैर उतना पीछे करे की आपके पेट पर पूरा जोर पड़े। ऐसा आप 20 बार तक कर सकते हैं या जब तक आप थक नहीं जाते।

4. क्रंच ट्विस्ट - 

यह एक्सरसाइज करने के लिए सीधे लेट जाएं अपने दोनों पैर ऊपर हवा में उठा लें। अब अपने दोनों हाथों को सिर के पीछे ले जा कर एक तरफ से उठने की कोसिस करें अगर आप दाहिनी तरफ से उठ रहे हैं तो अपने बाएं पैर के घुटने को अपने हाथ की कोनी को छूने की कोसिस करें, ऐसा कर के ऐसा ही बायीं तरफ से करें। बायीं तरफ से उठें और दाहिने घुटने को छूने की कोसिस करें। ऐसा करने से आपके पेट की चर्बी में सिकुडन पैदा होगी और जल्द ही वो घटना भी शुरू हो जाएगी।

5. रिवर्स क्रंच - 

ये एक्सरसाइज करने के लिए जमीन पर सीधे लेट जाएं अब अपने दोनों पैर को एक साथ ऊपर उठाएं और थोड़ा पीछे ले कर आएं आपका उठा हुआ पैर उतना पीछे होना चाहिए कि आपका पेट दबे। ऐसा आप 20 बार करें।

6. वर्टीकल लेग क्रंच- 

यह एक्सरसाइज करने के लिए आप अपने पैर सीधे  सीधे ऊपर उठाएं और इसके बाद अपने दोनों हाथों को सिर के पीछे कर ऊपर उठने की कोसिस करें ऐसा आप 20 बार करें या जब तक थक ना जायें टैब तक करें।

7. लॉन्ग आर्म क्रंच - 

यह एक्सरसाइज करने के लिए लेटे लेटे अपने पैरों को मोड़ लें अब अपने दोनों हाथों को सीधे कर एक दूसरे को पकड़ लें, अब हाथ सीधे किये हुए ऊपर उठने की कोसिस करें। ऐसा आप 10-15 बार कर सकते हैं।

8. प्लैंक क्रंच -

 यह करने के लिए चित्र के अनुसार प्लैंक की पोजीशन में आ जाएं, इसके बाद अपना दया पैर उठा कर बाएं हाथ की तरफ ले जाएं ऐसा करने के बाद ऐसा ही दूसरे पैर से करें कुछ देर ऐसा करने के बाद इसमें आप तेज़ी ला सकते हैं।

9. अपने खाने पे ध्यान दें- 

ये सबसे ज़रूरी है अगर आप चर्बी और वजन कम करना चाहते हैं तो आपको मसालेदार खाना छोड़ना पड़ेगा।

मीठा खाना छोड़ दें या कम करें
चाय की जगह कॉफ़ी पीने की आदत डालें
हर सुबह गरम पानी मे नीम्बू का रस और पिसी हुई धनिया का पत्ता मिला कर पियें।

कैसे किसी को हंसाया जाए

दोस्तो ऐसे कई लोग हैं जो इस बात से हमेशा परेशान रहते है कि किसी से बात करते समय उनको कैसे हसाया जाए, जो एक दूसरे के बीच सीरियसनेस है उसे खत्म किया जाए तो चलिए आज हम इसी पे बात करते है। और जानते है कुछ तरीके जिससे हम किसी से भी बात करे और ज़्यादातर हमारी हर बात पर उनको हंसी आये, इससे आपकी एक अच्छी पहचान बनेगी ही और कई सभी लोग आपके दोस्त बनना चाहेंगे।

1. सामने वाले कि पूरी बात सुनना- 

कभी भी बात करने के दौरान आप अपनी कोई अच्छी टिप्पड़ी कर के हंसा सकते हैं, लेकिन उसके लिए ये ज़रूरी है कि आप सामने वाले कि पूरी बात सुनें फिर उसमें से किसी हिस्से पर आप कोई मज़ेदार टिप्पड़ी करे, एक बात का जरूर ध्यान रखें कि किसी के बीच में आपको नहीं बोलना है यह एक हीन भावना प्रकट कर सकती है। 

2. खुद भी हँसना सीखें- 

ये याद रखिये की दूसरो को वही इंसान खुश रख पाता है जो खुद हंसना सीखता है। ऐसा तब हो सकता है जब आप अपनी काल्पनिक दुनिया मे कुछ हसस्यजनक स्थिति पैदा करें और बाद में उसको लोगों के सामने व्यक्त करें। आप अपने ऊपर भी मज़ाक बना के लोगो को हंसा सक्क्त

3. कॉमेडी कार्यक्रम देखें- 

सामने वाले को किस तरह की बातें कर के हँसना है और अपने आप को किस तरह व्यक्त करना है इसका एक अच्छा उदाहरण आपको कॉमेडी शोज देख के मिल सकता है। और आप चाहे तो चुटकुले पढ़ सकते हैं और उसको दूसरो को सुना सकते हैं।

4. चुटकुले सुनना-

जब भी कभी आपको कोई बात नही सूझ रही हो तो आप कोई भी याद किया हुआ चुटकुला सुना सकते है इससे आस पास की गंभीरता कम हो जाती है और इन्ही चुटकुलों को आप असल ज़िंदगी से भी जूड सकते हैं।

5. आस पास की चीज़ों में ह्यूमर ढूंढना शुरू करें-

किसी को कोई तभी हँसा सकता है जब उसका ह्यूमर अच्छा हो तो सेंस ऑफ ह्यूमर अच्छा करने के लिए जैसा बताया आप कॉमेडी शोज देख सकते हैं, और इसके बाद अपने आस पास हो रही चीजों में ह्यूमर ढूंढना शुरू करें। आप कहां खड़े हैं आपके आस पास क्या हो रहा है इन सब चीजों में कुछ मक़ज़ाकिया ढूंढ के आप लोगो को हंसा सकते हैं।

6. आपके बोलने की टोन-

आप अपनी मज़ाकिया बात किस ध्वनि में बोलते हैं इसका बहुत फर्क पड़ता है। अगर आप ऊना चुटकुला गंभीर हो के सुनाएंगे तो ऐसा हो सकता है कि उसपर कोई ना हंसे, बल्कि कोई खराब चुटकुला भी आप किसी मज़ाकिया तरीके(टोन) में सुनाएंगे तो बहुत से लोग आपके उस टोन और चुटकुले पे हंसेंगे।

REALME X2 FULL SPECIFICATION

Now realme had presented there new quad camera smartphone of X series REALME X2. it is powered by QUALCOMM Snapdragon 730G processor which provides smooth gaming experience and wonderful multitasking. so lets look over its full specifications.

DISPLAY:- 6.4 Inch (1080x2340)

It provide bright notch display with large screen and good aspect ratio.

PROCESSOR: QUALCOMM Snapdragon 730G

          A powerful processor for smooth gaming performance without lagging

FRONT CAMERA: 32 MEGA PIXEL  

GIVES CLEARER SELFIES UNDER GOOD LIGHT

REAR CAMERA : 64MP + 8MP + 2MP + 2MP

Quad camera is provided in this phone with a better 64 MP main camera. It shoots sharp images in daylight and Nightscape works well for low-light shots. The wide-angle camera is competent too, given enough light. There's also two, 2-megapixel cameras for depth and macro shots. 

RAM: 4GB/ 8GB        

STORAGE: 64GB IN 4 GB  AND 128GB IN 8 GB 

BATTERY CAPACITY: 4000 mAh

OS: ANDROID 9 PIE

 

      

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EVERY WOMEN IS A WARRIOR IT’S JUST NEEDED TO BE ASCENDED

EVERY WOMEN IS A WARRIOR IT’S JUST NEEDED TO BE ASCENDED

It was 10 pm, she got free from her job very late. On the other hand, Rape cases and cases of burning of women were at high rate, a fear still existed in her mind on the way she was returning to home. An auto dropped her to the intersection which was near her home from there she had to cover some distance by foot. So she kept on walking on her way, from the intersection three drunkard spotted her. Finding her alone they started following her. Within some distance she ignored them but when she felt that they are still following her and her home is still 400 m apart and there is no one on the way to whom she can ask for help, if she ran from now they are 3 they will easily catch her easily and anything can happen with her. As they were coming closer they were abusing and teasing her with bad words. Now in spite of fearing she kept herself calm and thought, that there are 2 option first is to give up and keep on walking further they will catch her after sometime or, second is to stop right now and fight with them instead of suffering a lot from pain. She bravely chose the second option to fight like a warrior. She searched around the street for something and soon she found 2 bricks lying aside, again she thought if she throws these 2 bricks to them her shot could miss or if struck to them it will not make a good effect. Within excess fear and tension, she couldn’t determine what to do, then she took a deep breath kept herself calm and put those 2 bricks in her purse which she was hanging on her shoulder. Now these 3 men reached closer to her without saying a word she waved her bag hard and targeted   the head of these men now one of the men was trying to hold her she punched on his nose as hardly as she can until then the two were controlling themselves from being struck on head she again targeted on the heads of these people and this time it was almost bleeding. After suffering a lot those men ran away from there and finally she was safe and reached home safely.

So this was a short story to tell you readers that whenever you are caught in these types of situation and there is no one for help instead of giving up, try to calm yourself find any source around you and become a warrior and target the most sensitive parts of these beasts like eyes, nose, head and hit as hard as you can. Don’t fear and never give up.

SHARE THIS STORY TO EVERY GIRL OF YOUR SOCIETY TO TELL THEM ABOUT THIS TECHNIQUE AND TO STAY STRONG.

HOW TO GET BIGGER BICEPS

HOW TO BUILD BIGGER BICEPS

Every person in gym want to build a bigger bicep but in most of the cases some of them get failed to achieve those bigger biceps. So, lets know how to build bigger biceps here are the workout tips with some effective changes and exercises related to it.

1.   BARBELL CURLS: -

Now here you will say what’s new in this we all know about it but, hold on here are the mistakes which everyone do which prevent them from getting bigger biceps, and these are

·      Doing the curls/reps very fast- whenever a person lifts a barbell and perform exercise doing reps faster don’t let the muscles feel the stress and pressure that’s why they don’t get activated and soon or later leading to no gains so better way to do this exercise is perform the reps very nice and slow lift the barbell up to full extent hold for a sec or 2 then slowly bring it down

·      Lifting heavy weights from very beginning- most of the beginners do this mistake they try to copy others lifting heavy weight and further doing so they get tired very early so here again there is no work on muscles. So to get max gains you should lift light weight in starting and do max reps from it until you reach the soreness.

2.      DUMBELL CURLS: -

It is also one of the most important exercise to build bigger biceps here are some of the best variations you must follow

·      INVERTED BICEP CURLS: -

to perform this exercise pick a dumbbell in your hand and lift it upwards while reaching to end take your upper arm to an outward direction making an angle of 25 degrees between your upper arm and fore arm. This increases the tension on biceps muscles and tend them to grow more.

·      HALF BICEP CURL: - 

In this set you have to take a dumbbell and lift it upto half way (making 90 degrees between fore arm and upper arm) instead of full curls. Do these reps back and forth and you will feel extra pressure over your biceps and this will give you better results.

·      HAMMER CURLS: - 

You have to perform this set by putting your hand sideward then lift a dumbbell and perform the reps like you are lifting a hammer and working with it, this exercise helps to get bigger muscles of biceps.

• ROPE CURLS: - 
  

 This is also one of the best bicep pumping exercise you can do this exercise either by holding a bar upwards then performing curls or as shown in picture above. This pumps the biceps at higher rate 

SO THESE ARE SOME OF THE BEST EXERCISES TO GET BIGGER BICEPS AND THESE ARE RESULT ORIENTED DO THEN AGAIN AND AGAIN YOU WILL PROBABLY GET THE RESULTS.

AND THE MOST IMPORTANT IS HAVE A HEALTHY DIET TO CHECK THE ITEMS OF HEALTHY DIET CHECKOUT MY OTHER BLOGS OR CLICK HERE 
https://you2areawesome.blogspot.com/2019/08/can-not-afford-whey-protein-but-want-to.html

SUICIDE- A CURSE TO SOCIETY

In now a days the news of suicide has become very common. In news papers we can found articles related to it. The attempts of suicide is most common in teenagers but now adults also commit suicide as they cannot cope with their problems and without doing efforts to solve their problems they choose to end their life. So lets discuss about the reasons why one commit suicide.

STRESS- It is one of the most important reason that lead to suicide one takes of stress about anything weather it could be of studies, relationship, family, family pressure, over expectations etc. So one thing everyone should understand is taking stress of anything never brings a solution or it never solves that problem in place of it, it makes the situation more worse. Thinking about that thing again and again gives birth to negativity inside us, we start blaming ourselves and think that we are of no worth and finally there comes the thought of suicide. So in order to deal with stress we must think about the reason of stress and must evaluate that weather the issue is really important that it needs our attention if it is small it could be ignored, to ignore stress we must get busy in our own life must do our daily work properly talk to people about it and must take their opinion. The better way and best motivator around us is our parents we must talk about it with them.

·      RELATIONSHIP- It is one of the major cause of suicide among youngsters they commit suicide unlessly when they cannot deal with breakups and cannot maintain healthy relationship. It is true that breakups hurt the most but ending life because of a relationship which is no more is never a good option. In these situations the thoughts and thinking of people become their enemy people think that they got breakup to whom they have trusted the most now no one would like me or other thoughts like my life and time has got wasted because of it now there is no worth of my life in his/her absence.

Guys you should understand your life is not wasted you are never too late to become successful you must understand it was just a phase of life which taught you something learn from it and move on endless opportunities are still present in front of you and you will meet lots of many more good people in future so why worry about a person which was never meant to be in your life. You are awesome and just you need to shape yourself and you will get the best.

·      STUDIES- This the most common reason behind the suicides of students whenever they cannot crack any competitive examination or cannot get good marks in school they commit suicide. This is mainly due to excess family pressure of bringing good marks or becoming a doctor or engineer and lots of expectations of family and society. Whenever a student falls in such situation he/she thinks that now what will the people of society will say about him/her, how they would face their parents and all other negative thoughts and finally reaching to no solution they commit suicide. So to save your children’s from this situation parents you must understand your child their ability and should never make pressure upon them regarding their studies and learning there are many students who are slow learners so they will definitely learn so just stay calm and believe upon their ability. Everyone could not be doctor or engineer so don’t force your children to choose that carrier

And to students, you must know that failure is never an ending “SUCCESS IS A JOURNEY AND THERE WILL BE LOTS OF UPS AND DOWNS” Because of a failure you should never get depressed and you must also see that after doing lots of effort when you cannot succeed in that field try to do something new because in this world there are lots of opportunities   in every field but suicide is not a good option.

·      CARRIER- Not performing well in carrier or choosing a carrier in which a person is not interested lead to suicide because in this case a person feel helpless and think him/her as a worse person it also happens due to work load. It is also seen that looking towards the crowd a person also choose the same carrier even its of not his choice and ability, later they don’t perform well in that field then reaching at to no option they bring their life to end. To escape from this situation one must look over his/her ability and talent then choose a carrier according to it by doing so they will perform well in that field.

·      FRIENDS AND FAMILY- When a person cannot build healthy relation with their friends and family he feel depressed and sad all the time. In their mind there rises negative thoughts and they start thinking that there is nothing good around them everything is against them as they become introvert so not being able to share their problems they think of ending their life.

Other case is choosing of wrong friends and being around wrong people. It mostly happens in school kids and college students that a group of students start bullying and teasing any weak guy  lot it happens at an extent that by facing all this that student don’t want to go to school or college and due to lack of guidance and support they commit suicide. In colleges there comes ragging and again some weak stude4nt suffer a lot from it and many news have been herd that a student commit suicide after being depressed from ragging and bullying so to escape this situation one should make good friends who always stay with them give good advice and protect them too. Next is if someone is bullying you don’t get depressed for it talk to them for the reason of teasing and and give them a name too.. it sounds funny but when we start taking these things as fun we don’t feel bad anymore.

For college students it is a best advice that if you are feeling inferior among students and think as a beta male, join a gym build your personality invest upon yourself thyen later you will see the magic that a confidence develops in yourself automatically.

When there are disputes in your family then inspite of being depressed from it talk to your family discuss about the dispute and try to resolve it with the family members.    

“NO POISON CAN KILL A POSITIVE THINKER AND NO MEDICINE CAN CURE A NEGATIVE THINKER”        
     -Dr A.P.J ABDUL KALAM

These lines were said by our  great scientist Dr A.P.J ABDUL KALAM it means that there are no situation which can kill a positive thinker he finds solution in every problem but in case of negative thinker there is nothing which can save them because they always think about negative things and create a negative era around them the suicide attempts also depends upon thinking only not the situation because harsh situation comes in everyone’s life but who find solution survive and those who cannot commit suicide and it’s a request to readers that don’t ever think for suicide it will ruin your whole family’s life there are lots of wonderful things in world focus on that. And share this page to everyone in order to save negative thinkers.