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ADMIN

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Blog Entries posted by ADMIN

  2. ADMIN
    Shah Rukh Khan and Gauri Khan’s son Aryan Khan has been in the headlines for all the wrong reasons after he was detained by the NCB in regards to possession of drugs at a rave party on a luxury cruise. The NCB has extended Aryan’s custody till 7th October. 
    View this post on Instagram
    NCB Zonal Director Sameer Wankhede, who carried out the drug bust, spoke to ETimes about the case. When asked why the NCB sought further custody, Wankhede said, “We asked for custody of Aryan Khan because there’s still a lot more left to investigate in the case. A lot of new arrests have happened, where we have caught drug peddlers who used to supply illegal substances to parties. During these arrests, we’ve found links to the dark web and Bitcoin as well. We have recovered drugs in commercial quantities. The quantum of the case has become more serious, therefore we need to investigate further."  
    View this post on Instagram
    Wankhede was also asked whether Aryan is directly involved in the drug cartel. On this, he said, “I cannot make any claims prematurely. I need to first investigate and once we conclude our investigations, we’ll be able to address these matters. That’s precisely why we requested the honourable court for custody and the court granted us four days' custody."  
    There were many people on social media who have pointed out that NCB is deliberately doing all of this to target Shah Rukh Khan and Aryan. On this, Sameer said, “We are not targeting anyone at all. We have nothing against him. We have arrested more than 300 people in the last 10 months. Out of those, at the most, there would be about 4 to 5 known people. How can you say that we are targeting anyone? Most of those arrested in the last one year are hard-core, drug-related criminals.” 
    View this post on Instagram
    A lot of people are defending Aryan’s case and saying that he was just a special invitee as a guest. Seeking bail on behalf of Aryan, advocate Satish Maneshinde argued in court, "Khan was a special invitee as a member of Bollywood. The party organizers have also been intercepted. They are all connected with each other." 
    View this post on Instagram
    Apart from Aryan, the NCB has also detained Arbaaz Merchantt, Munmun Dhamecha, Nupur Sarika, Ismeet Singh, Mohak Jaswal, Vikrant Chhoker and Gomit Chopra.

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  7. ADMIN
    Anger, as an emotion, is very powerful. It can make your heart race like a horse.

    When you’re angry, it may feel like you can't catch your breath but what you can do is use this pent up energy to do heavy lifting workouts.
    The gym is no replacement for anger management therapy. But like how running is a meditative practice and meditating right after running surpasses all levels of relaxation, weight lifting exercises are damn good for release.
    When you’re frustrated and can’t get rid of the rage, here are five routines you should try to blow off steam:
    The Best Heavy Lifting Workouts for Anger Management:
    Workout 1 — Upper Body Workout
    1. Med Ball Slams - 5 X 15 repsUse a med ball that’s light but slam it with full force to burn calories. 
    Keep your feet shoulder-width apart. Extend the ball overhead as much as you can without bending the elbows. 
    Slam the ball down explosively. Pick up the ball and repeat.
    Rest: 1 minute
    2. Dumbbell Bench Press - 3 X 10 repsTake a pair of (heavy) dumbbells. Sit on the end of the bench. Lie back. Hold the dumbbells over your chest. 
    Squeeze shoulder blades together and down. Press weights to a wide V shape, then return to start. 
    Rest: 30 seconds
    3. Polymetric Push-Ups - 3 X 10 repsHold still in the pushup position. Explode up from the bottom so hands come off the floor. 
    Immediately flow into the next rep. Do not clap your hands in between push-ups (to avoid injury).
    4. EMOM (Every Minute on The Minute) Chinups - 10 X 5 repsWatch your clock and do the 5 reps with the clock running in 15 seconds. Use the next 45 seconds to recover. 
    Once the next minute begins, start another rep. 
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    Workout 2 — Locomotion
    5. High Box Jump - 5 X 6 repsBring your arms back behind your hips as you squat down. Jump with a strong forward-arm swing. Land in the same squat position you started with. Stand straight to finish the movement.
    Rest: As long as you need between jumps
    6. Farmer’s CarryStand with a weight in each hand. Try to equate the weights to your body weight. 
    Expand your chest, pull your shoulder blades down and back. Start talking small heel-to-toe steps. 
    Rest: 90 seconds between carries
    7. Step Up to Shoulder Press - 10 X 5 repsStand with (heavy) dumbbells in each hand. Step up with your right leg on a stepper. Pull your left leg up as you step up, then step down. 
    Bring your right leg to the ground. Repeat with the other leg.
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    Workout 3 — Leg Day
    8. Back Squat - 5 X 3 repsGrasp a bar as far apart as is comfortable and bring it to the back of your neck, on your shoulders. Stand with feet at shoulder width and toes turned slightly out. 
    Bend your hips and knees to get in the squat position. Pause at your full depth without losing the arch in your lower back. Stand up slowly and repeat.
    Rest: 2 minutes between rounds.
    9. Romanian Deadlift - 5 X 8 repsHold the barbell in front of your thighs. Grasp it at shoulder width. Bend your hips as you lower your torso. Allow the knees to bend only as needed. 
    Feel the stretch in your hamstrings. Extend the hips to come back up. Lower the weights if your back begins to round.
    Rest: 2 minutes between rounds
    10. Kettlebell Swing to Squat Swing - 3 X 10 repsWhile doing a typical kettlebell swing, use the weight of the bell to counter your balance as you squat. Rise to go into a swing.
    11. Chair Squats with Calf Raise - 3 X 10 repsStand with your feet shoulder-width apart, toes pointing slightly outwards. Lower your hips until you come in the sitting-on-a-chair position. 
    Stand back up, coming onto your toes. Go as high as you can for a calf raise. Repeat.
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    Workout 4 — Isometric Workout
    12. Wall Sit - 3 X 1 minBend your knees at 90 degrees and take a sitting position against the wall. Use force to press your back into the wall to engage the quads. Aim for 1 minute or go for as long as you can.
    Rest: As much as you need between sets
    13. Side Plank - 5 X 1 min (each side)Lie on your left side with legs extended and your left elbow directly under your shoulder. Lift your hips from the mat while exhaling. 
    Hold the position for 60 seconds. After 5-6 inhale-exhales, return to the starting position. Change sides and repeat. 
    Rest: 90 seconds between reps
    14. Single-Leg Squat - 5 X 30 secsStand on your right foot. Lift your left leg out and hold it straight in front of your torso. 
    Push your hip back as you lower into a squat position. Engage your glutes as you push into the right foot to stand back up. 
    Keep your left leg up between reps. Switch sides and repeat.
    Rest: As much as you need between reps.
    15. Isometric Push Down Hold - 5 X 1 minCome into a pushup position with hands about shoulder-width apart. Lower yourself down at the elbows until your chest nearly touches the ground. 
    Hold for 1 minute. Return to the push-up position. Repeat.
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    Workout 5 — Full Body Workout
    16. Push-Up With Feet on Swiss Ball - 3 X 12 repsPlace your feet on the top of a Swiss ball with your hands slightly wider than your shoulders. Lower your chest while allowing your elbows to bend outwards. 
    Press yourself back up to the starting position. Repeat without releasing your legs.
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    17. Inverted Row - 3 X 10 repsStand in front of a squat rack. Set the bar to the desired weight. Lie down under the bar. Grasp the bar. Contract your core muscles and glutes to brace the lower back.
    18. Hip Thrust - 3 X 12 repsSit on the ground with a bench behind you. Position a padded barbell below your hips. Lean back so your shoulders are on the bench. Lift your hips along with the bar. 
    In the top position, align your knees at 90 degrees and your shoulder close to the top of the bench. With your body forming a straight line, hold the position, then slowly lower your hip.
    Rest: As much as you need between reps
    19. Barbell Jammer Press - 3 X 12 repsSit into a deep squat and grasp the bar by cupping the palms over the end of it. Slowly straighten your legs. As you stand, press the bar up and overhead. 
    Once the arms are fully extended, reverse the movement by lowering the bar and bringing the body back to a squat position. Repeat.
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    BonusIf you’re more comfortable with a calmer workout style like yoga, go for fluid poses, such as bridge pose, spinal twists, navasana, etc. that allow inner negativity and tension to slowly melt away.
    Explore More

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  8. ADMIN
    Hello stranger! If you’re here, I’ll take the liberty to assume that either you love to work out but don’t have enough time or reason to go to the gym, or you don’t like to exercise but have to lose weight. 

    In both cases, low-impact HIIT is good news for you.
    Studies have confirmed that 20 minutes of low-impact, high-intensity interval training can reap just as many benefits as your traditionally recommended 30-minute workout.
    Along with weight loss, six-packs and strong quads, perks of low-impact HIIT include a decrease in blood sugar levels and improved heart function.
    So, let’s get to it then!
    The Best Low Volume HIIT WorkoutsWorkout 1 — Do It In The Nearest ParkRunning or cycling - 10 x 60 seconds at 80-90% of maximum effort
    Rest: 60 seconds of active recovery (i.e. walking)
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    Workout 2 — Basic SessionDo each exercise as quickly as possible for 30 seconds. 1 circuit will take 4 minutes. 
    Set aside 20 minutes for the workout. Decide the number of circuits based on your capacity. Increase the number with time.
    • Side Lunges
    • Push-Up
    • Superman
    • Inchworm
    • Reverse Lunges
    Rest: 15 seconds between each exercise
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    Workout 3 — For A Longer SessionWorking: 3 minutes
    Rest: 30 seconds between circuits
    Circuit 1
    • Alternating Toe Taps - 60 seconds
    • Squat to Overhead Reach - 60 seconds
    • Alternating Reverse Lunge - 60 seconds
    Repeat once more.
    Circuit 2
    • Superman - 60 seconds
    • Mountain Climber - 60 seconds
    • Plank Shoulder Tap - 60 seconds
    Repeat once more. 
    Circuit 3
    • Alternating Lateral Lunge - 60 seconds
    • Sumo Squat - 60 seconds
    • Alternating Single-Leg Squat - 60 seconds
    Repeat once more.
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    Workout 4 — Do It At Home• Walking - Aim for at least10,000 steps per day.
    • Climbing stairs X 5 reps
    Rest: 60 seconds of active recovery (i.e. walking)
    Repeat 4 more times.
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    Workout 5 — With Variations, No JumpingWorking: 45 seconds
    Rest: 15 seconds between each exercise
    • Reverse Lunge with Press
    • Handswitch Dumbbell Swing
    • Push-Up with Wide Climber
    • Uneven Front Squat with Rotational Press
    • Launcher Plank and Row
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    The BottomlineNeed more reasons to try low-impact HIIT? What if we say it is a joint-friendly workout. It does no harm to your knees, neck or back. 
    Low-impact HIIT is also perfect for people who find it difficult to jump during a workout session. Try it!
    Explore More

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