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ADMIN posted a blog entry in FDF Online NewsIf you go to the gym, I'm pretty sure you also nurture the goal of building massive arms. The kind where your arms look like they need to breathe when you put on a t-shirt. Half an inch more and your sleeves will tear off. You get the point. In pursuit of building these massive arms, you keep doing hundreds of bicep exercises with thousands of reps. But despite all these efforts, nothing seems to work for you. Well, that's because you are hitting the wrong muscle group. This doesn't mean you should stop training your biceps altogether, it's about shifting focus to other areas. The main muscle you want to focus on for the density and width of your arms is the tricep. That's correct, the triceps give your arms the volume and the thicker look. To optimally build the triceps, you need to focus on all the heads and train them in the best possible way. Your triceps are made of three heads: 1. Long head 2. Medial head 3. Lateral head Out of these three heads, it is the long head development that gives your arms and in particular, the triceps that beefy look. A well developed long head takes care of most of the size you can gain on your triceps. © Getty Images The understand what lifts to do, it is important to know the main functions of your triceps. The two main functions of the triceps are elbow extension and shoulder extension. To work on all the three heads, you need to do exercises that: 1. Have your arms over the head 2. Have your arms to the side of your body 3. Have your arms behind the torso This will ensure that you are hitting the three heads of the triceps optimally and ensuring all-round development. For your arms over the head movement, you can pick one of the exercises from: 1. The skull crushers 2. Two-arm overhead dumbbell press 3. Overhead cable tricep extensions with a rope attachment For arms to the side of the body, you have: 1. Tricep pushdowns on a cable 2. Machine tricep pushdowns 3. Dips For arms behind the torso: 1. Cable kickbacks 2. Dumbbell kickbacks In your next workout where you are working out your triceps, ensure that you are exercising the triceps in all the three different positions. © Getty Images This is just one part of the job done, i.e. picking the exercises. The other part is to ensure that you do not commit any rookie mistakes: Mistake 1: Lifting Too Heavy A lot of guys at the gym compromise form for their ego. This particularly is stupid for your isolation exercises. Your goal here is to ensure that you are working out using the best possible form for the desired number of reps. Going too heavy means involving your shoulder and pressing using them. That is not going to develop your triceps. Pick a load you can work between 12 to 15 reps, to begin with, and even at 15 reps, you can push 2 or 3 more reps for failure. Do not push for failure, keep a buffer for it. Mistake 2: Training Frequency I have written this article where I have mentioned exactly the problem with the bodybuilders aka bro aka one muscle group a day split. Want maximal development? Ensure you are training your muscles at least 2x a week. Go ahead and build huge arms by beefing up your triceps. Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company and the founder of Mars Nutrition, a nutrition supplement company. Both his companies are geared towards providing you with the right information and products without any false or fake claims. You can reach out to him at email@example.com and follow him on Instagram.
ADMIN posted a blog entry in FDF Online NewsIn 2018, a depleted Indian cricket team snatched victory from the jaws of defeat in the Nidahas Trophy final in Sri Lanka. The thrilling victory against Bangladesh will be remembered for two things: Dinesh Karthik's match-winning knock and Vijay Shankar's struggles. While the former turned the tide in India's favour with a stunning batting display, the latter's sluggish innings almost cost his side the game and trophy. Following India's emphatic triumph, while Karthik was being hailed for his batting prowess, Shankar became the subject of immense criticism on the social media. Since that match, a lot has changed. © Twitter The 28-year-old might have not have had very good memories from that final, but he hasn't allowed his forgettable international debut to affect his performances on the field. Making most of the limited opportunities he has got so far, Shankar has, time and again, proved his worth with both bat and ball. And, that's exactly why he has been included in Team India's 15-man squad for the all-important ICC World Cup 2019. A versatile batsman who is more than capable of batting at any position in the middle-order, Shankar's ability to mould his innings according to the situation is what makes him a valuable addition to the Indian line-up. In case of a collapse, the Tamil Nadu cricketer can hold the fort at one end in pressure situations, and, if need be, he can accelerate the innings in the later stages of the game with plenty of big strokes in his armoury. © Twitter If his artistry with the willow adds value to the Indian middle-order, Shankar's medium-paced deliveries further bolster his side with an extra bowling option. Though he might still be fairly inexperienced and doesn't have much runs or wickets under his belly, Shankar is still a vital cog that provides the much-needed balance to the Indian team as they chase glory in England & Wales. Many did argue his selection ahead of Ambati Rayudu, who has performed more often than not, but it is Shankar's ability to contribute in all the three facets of the game that makes him a safer and a better bet than the specialist batsman. While we can't really predict if Shankar would occupy the hotly-debated No. 4 slot or not, his addition to the Indian squad by the Board of Control for Cricket in India (BCCI) surely got the cricket fans excited on social media. This means the #No4 debate is still open. Options now are Vijay Shankar or Virat Kohli with Rahul at no. 3. People who watch a lot of domestic cricket really rate Vijay Shankar. Happy for him but his temperament will be tested. — Harsha Bhogle (@bhogleharsha) April 15, 2019 Jadeja and Vijay Shankar both make the cut as I thought. Overall, very balanced side. Must feel for Pant though. Lost out marginally. But also lesson for him to improve his wk skills https://t.co/7Hqz0XSMLe — Cricketwallah (@cricketwallah) April 15, 2019 What vijay shankar offers is 3 dimensional...batting, bowling and can field. Picked as batsman — neeru bhatia (@neerubhatia3) April 15, 2019 Vijay Shankar to BCCI after getting selected in the World Cup squad. pic.twitter.com/BPy6quQVvh — Bollywood Gandu (@BollywoodGandu) April 15, 2019 Vijay shankar takes Rayudu's place ð India WC XI pic.twitter.com/IzW9bSMDTM — ððð§ð£ð¢ð ððð²ðð¤ð¨ðð¢ (@jeranjit) April 15, 2019 Backup for almost every position. Rahul can open if Rohit/Dhawan have a lean patch or injury. Vijay Shankar's bowling isn't threatening but he offers a seam bowling all rounder option if Pandya isn't playing. Jadeja is the joker in the pack to perform the team balancing act. — cricBC (@cricBC) April 15, 2019 Congratulations to Vijay Shankar and Dinesh Karthik who have been named in #TeamIndia's ICC #CWC19 squad. Send in your wishes for the duo! ð¸-BCCI pic.twitter.com/Iolf7Pc4gm — TNCA (@TNCACricket) April 15, 2019 Vijay Shankar batted beautifully in whatever chances he got. I believe Virat Kohli at 4 is the most viable option we have. Team should be in a position to not get shattered by the loss of early wickets. CT 2017 Final should be the first and only mistake — Ravi Maestri (@ravimaestri) April 15, 2019 Rishabh Pant could have replaced DK not Vijay Shankar. Vijay Shankar is better than Pant in rotating the strike — DS Raajjð®ð³ (@draju_tarun) April 15, 2019
ADMIN posted a blog entry in FDF Online NewsGuys, we see what brings you here. The fact that you have your eyes glued to your mobile phone/laptop's screen (desperately searching for an answer) makes it obvious that you are a novice to the tempting but tricky world of relationships, and that you are miserable. We understand how you had to stay up all night, doing all that you could to get your lady love to respond to your bazillion texts, all the while trying to figure out where you went wrong. While it is a well-established fact that most women can be a little puzzling at times, most men can be incredibly childish (and innocent) in their actions as well, kindling unnecessary (and often avoidable) complications. As we are in complete solidarity with you, we have put together a list of the most common rookie mistakes men make in their relationships, mistakes you could easily avoid making by adhering to the following five tips. 1. Don't Run Away From Conversations © Instagram/Virat Kohli While keeping shut and not uttering a single word may appear to be an easy resort for winding up a tiff gone bad, more often than not, it ends up adding fuel to the flames. So, if your girlfriend is mad at you (even over the minutest of things), make sure you do not run away from a conversation. Instead, settle all your issues over a healthy and productive discussion, and a warm cup of coffee. 2. Stop Keeping A Scorecard, Your Relationship Is NOT A FIFA Match Keeping a scorecard is possibly the biggest mistake you could make in your relationship. After all, a constant pinpointing of who did what will only turn your relationship into a (lousy) game of FIFA, one where you will be too occupied keeping tabs, thereby missing out on all of the fun. So forgive and forget her blunders, don't attach needless expectations to the things you do for her, and start living your relationship the way you're supposed to - in the present. 3. Do Not Take Her For Granted And Start Appreciating Her More © Instagram/ Neha Dhupia Whether it's surprise gifts being delivered at her doorstep or taking her out on a romantic dinner, most men make all sorts of efforts to have a woman fall head-over-heels in love in them. But as soon as that happens, they start getting a bit laidback. While you may not be doing this on purpose, you must take notice of it and start taking the right steps to reverse it. So, surprise her with the best of things, as making a gesture to appreciate what all she's done (and continues to do) for you will only make her love you more. Pro tip: Surprise your girl with this beauty box packed with A-grade skin and hair care products that she would absolutely love! Buy It Here 4. Don't Make Comparisons, Especially With Your Exes There is a reason why your ex is, in fact, your EX, and so you must not draw any comparisons between her and your girlfriend. It is good that your ex never got mad at you for leaving the toilet seat up or lashed out at you for leaving a wet towel on the bed, but she can never match what your current girlfriend has to offer. After all, if your ex was all that great, why aren't you still with her? 5. Show Her That The Relationship Has Longevity First of all, it goes without saying that, if you are too afraid of being in a committed relationship, then you really shouldn't be in a relationship in the first place. We are not talking about wedding vows and baby names, but reminding your girl that the relationship is going somewhere will definitely make it more serious and meaningful, and will pacify any fears she might harbour about you not taking the relationship (or her) all that seriously.