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ADMIN posted a blog entry in FDF Online NewsThere are three types of 'gym bros': 1. Who never work on their legs 2. Who workout their legs but have questionable form. 3. Who just squat and call those who use the smith machine 'idiots'. First things first, the legs are very important if your goal is strength and looking good. Legs essentially carry your body weight and are very functional. It is as important to work on them as your biceps. Now, many bros think the smith machine is a waste of time because it removes the need for muscles that stabilize the body. Well, that's not true. The Smith machine can easily cover your entire lower body i.e. quads, hamstrings, glutes and calves. If you do not work on your legs and do not enjoy free weight exercises, do this workout pattern for a minimum of 12 weeks. It will increase your lower body strength if you be consistent. 1) Smith Machine Close Stance Squats You often don't perform a full range of motion when doing the traditional back squats, so this a great tool for you to do deep squats with proper complete reps. Set your feet inwards to your shoulder level and squat. 2) Smith Machine Romanian Deadlift Simply do this exercise, hip hinge and stretch your hamstrings. One of the ideal movements to grow your hamstring strength. Start with a light to moderate weight. 3) Smith Machine Hip Thrusts A strong butt can help you to squat more weights and can you give you an aesthetic look if your goal is to improve your body composition. In scientific studies, the hip thrusts have been shown the ideal exercise to grow your glute strength and force, when compared squats. Here is a tip: Don't arch your back when thrusting, keep your back neutral and don't hyperextend. 4) Smith Machine Standing Calf Raise The smith machine can be a helpful tool for your calves as it is easy to apply progressive overload here which over time can grow your calves. Here is a sample workout plan: Smith Machine Squats - 3 sets of 6-8 reps Smith Machine Romanian Deadlifts - 3 sets of 8-12 reps Smith Machine Hip Thrusts- 3 sets of 8-12 reps Smith Machine Calf Raises- 3 sets of 12-15+ reps I am pretty sure you will enjoy this workout and do it every time you have a lower body session. Author bio: Yashovardhan Singh is an online fitness coach with www.getsetgo.fitness, an online fitness platform. Along with lifting weights and building his physique, he is also a motorbike enthusiast, an animal lover. You can connect with him on Instagram or drop him an email on email@example.com
ADMIN posted a blog entry in FDF Online NewsTwelve days after the deadly Pulwama terror attack shook the nation and killed over 40 CRPF jawans, the IAF (Indian Air Force) today breached the LoC (Line of Control) and struck JeM (Jaish-e-Mohammed) terror camps in Balakot. This is the first time in almost two decades that IAF's jets crossed the border and fired in aggression. The fighter jets ambushed the terror camps with 1,000 kg laser-guided bombs. The strike was carried out around 3:30 AM by 12 Mirage 2000 fighter jets. IAF operates multiple fighter jets like the Sukhoi 30MKI, MiG 29UPG, SEPECAT Jaguar, and HAL Tejas. But, the Mirage 2000 has been a trusted jet since the 1999 Kargil Conflict, the last time it fired weapons in aggression. © MensXP / Shivam Vahia The Mirage 2000 is built by French company Dassault Aviation - the makers of the controversial Rafale jets. The IAF calls the jet "Vajra", meaning thunderbolt for its precision aiming and intercepting abilities. The Jets were first commissioned in 1985 and it was in response to Pakistan Air Force's acquisition of the American F-16 fighter. © WikiMedia Initially, 36 single-seater aircraft and four twin-seater were ordered, but after its remarkably successful performance in Kargil, the government ordered 10 more. The jet is technically classified as a multi-role aircraft, meaning it can carry out air-to-ground bombings, air-to-air superiority combat, interception, as well as reconnaissance. © Wikimedia / SRA Greg L. Davis Even though it seems like an old aircraft on paper, India has upgraded the jet's avionics to the latest standard (Mirage 2000I) and it is classified as a fourth generation fighter. Powering the fighter is a single SNECMA M53 turbofan that generates up to 95kN of thrust in afterburner stage. The engine has a single shaft modular design which helps in reducing the weight and in turn increases manoeuvrability. It can fly at a maximum speed of Mach 2.2 or 2,330kmph. © Safran It has a built-in DEFA 554 autocannon and can fire up to 1,800 rounds per minute. Five hardpoints (location where missiles and bombs are attached) are located on the fuselage and two on each wing. For today's strike, GBU-12 Laser Guided bombs were used and R.550 missile was loaded to counter any possible threat from Pakistan's air force. © WikiMedia / SSgt. Glenn B. Lindsey This is the same jet that was also landed on Yamuna Expressway near Mathura in 2015. For today's attack, reports suggest that Sukhoi 30MKI were also kept on standby to assist the Mirage 2000 in case of retaliation from Pakistan Air Force. At the same time, the attack was also backed by an EMB-145 AEW&CS "Netra" aircraft from Agra to look out for aerial targets and provide better radar coverage.