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  1. If a name could be a carrier of a great legacy, there wouldnât be an individual more able to shoulder it than Ratan Tata. Formally known as Ratan Naval Tata, he happens to be one of the most prominent faces when it comes to pathbreaking Indian industrialists. A visionary leader and generous philanthropist, Ratan Tata was merely 21-years-old when he took over as the Chairman of the Tata Group. Today, at a ripe age of 82 years, Ratan Tata is still the resilient, confident and charming youngman at heart who broke many a heart, but also inspired thousands others with his inventiveness and zest for life. © Instagram Ratan Tata Known for never cutting corners when it comes to upholding ideals, Ratan Tata is proof that a dignified approach to life need not come at a cost. Mr Tata was just 10 when his parents went through an ugly divorce. Soon after he found himself and his brother in the care of his grandmother who happily overtook as the maternal figure in his life. Navajbai Tata turned out to be a force to be reckoned with. She would slather her young grandsons with immense affection but also followed it up with equal doses of hard life lessons and strong moral ideals which would go on to shape the absolutely inspiring man that Ratan Tata is. © Instagram Ratan Tata Talking to Humans of Bombay during a recent interview, Mr Tata went on to share how his grandmother gave him a mind of steel and an iron back cushioned by strong ideals that called for a life of dignity. From getting bullied by friends and facing personal discomfort at the hands of relatives who made a fuss about his parentâs separation, to daring to chase his dream of becoming an architect much against his fatherâs wishes, Mr Ratan Tata dedicates every high and every milestone to his grandmother and her lessons. © Humans of Bombay âI had a happy childhood, but as my brother & I got older, we faced a fair bit of ragging & personal discomfort because of our parentâs divorce, which in those days wasnât as common. But my grandmother brought us up in every way. Soon after when my mother remarried, the boys at school started saying all kinds of things about usâconstantly & aggressively. But our grandmother taught us to retain dignity at all costs, a value thatâs stayed with me until today,â Mr Tata told HOB. It didnât just stop at words, but instead Mr Tata and his brother imbibed their grandma's teachings and made it their way of life. âIt involved walking away from these situations, which otherwise we wouldâve fought back against. I remember, after WW2, she took my brother & I for summer holidays to London. It was there that the values were really hammered in. Sheâd tell us, âdonât say thisâ or âkeep quiet about thatâ & thatâs where âdignity above everything elseâ really embedded in our minds,â he says. © Instagram Ratan Tata Mr Ratan Tata has never shied away from showing his devotion towards his late grandmother. The woman who shaped his life like his own couldnât, Mr Tata says that he wouldnât have been able to life the life he so aspire for had it not been for his grandmother and her teachings. âSheâs always been there for us. Itâs difficult now to say whoâs right or wrong. I wanted to learn to play the violin, my father insisted on the piano. I wanted to go to college in the US, he insisted on UK. I wanted to be an architect, he insisted on me becoming an engineer. âIf it werenât for my grandmother, I wouldnât have ended up at Cornell University in the US. It was because of her that even though I enrolled for mechanical engineering, I switched majors & graduated with a degree in architecture. My father was upset & there was a fair bit of rancour, but I was finally my own, independent person in college & it was my grandmother who taught me that courage to speak up can also be soft & dignified.â © Instagram Ratan Tata Even after college, it was for his brave move that Mr Tata landed his dream job and loved every bit of it. However, the need to get back to his ailing grandmother brought him back to India, and the rest as they say is history. Mr Tata went on to become the torchbearer of a brand thatâs synonymous with trust, quality and reliable service, it was under the aegis of the great-grandson of Jamsetji Tata that the Tata Sons touched historic milestones. Credit is due to this man for making way for some of the most dependable, customer-friendly products and services, ranging from motor vehicles, F&B products, hospitality services and much more. Yet, despite being the stalwart that he is, Mr Ratan Tata continues to uphold Navajbai Tataâs ideologies and only reaffirms the fact that successful men never lose sight of the strong women who help them reach for the skies. View the full article
  2. While Valentineâs week is going on and love is in the air, many people are celebrating Valentineâs week expressing their feelings with every passing day. As Propose Day was trending on Twitter, even Pune Police posted a tweet that got a lot of people talking about their strong Twitter game. The tweet once again left people on the internet in splits and check out the full tweet here- Hey Punekars, are you all WiFi's? We feel so connected to you! ï¸#ProposeDay #PunePolice â PUNE POLICE (@PuneCityPolice) February 8, 2020 Pune Police took to its Twitter and posted, "Hey Punekars, are you all WiFi's? We feel so connected to you #ProposeDay #PunePolice.â Netizens found the tweet very adorable and they expressed their reactions quickly in the comments section. Some of them couldnât stop laughing and some found it sweet. Hereâs what they have to say- Too cute. I love you @PuneCityPolice , you are such a cuteeeeee #praposeday â tanuuuuuu (@iamvaridha2) February 8, 2020 Friendzoned forever. Dost ho Dost hi raho, jyada rishte mat jodo! â Akshay Nalawade  (@akshayasn_) February 8, 2020 Hahahaha. Bas karo yar nahi to PYAAR ho jaega#PunePolice â Vishal Tayade (@vishaltayade54) February 8, 2020 Adorable. Its better to be in long distance relationship with @PuneCityPolice ð¤£ð¤£#ProposeDay â Siddhesh Palve (@siddheshp_9045) February 8, 2020 Agreed. Soooooooo sweet â¥ï¸â¥ï¸â¥ï¸â¥ï¸ â Nivedita (@nivedit70981666) February 8, 2020 Hai nah? Ek hi dil hai, kitne baar jeetoge â Vaishnavi More (@More_Vaish) February 8, 2020 What is this now? Facing disconnection issues â Vivek (@Vivek50118692) February 8, 2020 View the full article
  3. Taapsee Pannu says she was asked to stay away from strong female rolesOne of Bollywood’s most vocal stars, Taapsee Pannu is calling out sexism once again after she was told to let go of powerful female roles. The diva in an interview with Zoom revealed how initially she was asked to stay away from strong female avatars and how she should let men take the ‘centre stage’. “I have been advised by people in this industry that you should let men take the centre stage now. You are only doing women-centric films,” she said. “When I tell them that I also did Mission Mangal, they say but that’s again a strong female character. Toh kya karu? Kuch bhi flimsy sa role kar lun? (Then what should I do? Should I do flimsy roles?),” she added. She was then asked about her role in Judwaa 2, alongside Varun Dhawan, which can be considered as something ‘flimsy.’ Responding to that, Taapsee said: “Yes, that I did only to prove that I can also do this. Don’t put me in a box. But today, I am in a position that when I do a commercial film, the character will have something for sure. That I can command today.”
  4. The Indian borders are impenetrable and solid because of the mighty soldiers who hold down the fort at times, never sparing a thought about themselves. These warriors in their camo-print armours put on such a display of bravado and selflessness that is matched only by a few others. These superheroes set up their homes in the most remote areas of the country, or places with adverse climatic conditions, as they mark their territories and stand guard over it, should its borders be threatened. (c) BCCL Yet, not once do they complain about their working conditions or the constant onslaught of heat, rain and cold that they have to live through over a lifetime of their service for the nation and its people. For instance, ANI reported a few hours ago that BSF jawans at the International Border are reeling under the heat wave that has struck the area. As the mercury rises with every passing day, the resolve these jawans hold in their heart only grows stronger. (c) ANI Talking about the heat, and how they survive through hours under the relentless sun, a jawan told the news agency, "People in the country are sleeping with an assurance that we are at the border. So, whatever may be the weather condition we are always on the alert." (c) ANI (c) ANI Such are these men of might, who go beyond their call of duty every single day to ensure all of us can enjoy the peace and security that they bring into our lives, at the cost of theirs. No amount of danger, painful weather conditions or threat can deter these heroes, and we are grateful every day for their selflessness and bravery.
  5. You may have seen this guy at your gym. The one who has an impressive upper body and a laughable lower body. Their legs are non-existent compared to the massive upper body. The reason, well, you know it. No leg days at all. They only keep training their upper body and keep beefing it up. Truth be told, that is not impressive. They are usually referred to as having chicken legs. Are you also someone who has avoided training legs and now has chicken legs? Well, it is not late yet. Start incorporating leg workouts and beef up your legs as well. Why should you be doing that anyway in the first place? - Better physique symmetry - More functionality - Reduced risk of injury - Look fu*king awesome! I am pretty sure the last reason should be enough to convince you. Leg development has always been a part of the physique and bodybuilding sport and your entire body is supported by your legs. © Getty Images It is like the foundation of your house. Would it not make sense to have a strong foundation? Now let's understand the leg muscles. Your legs are made up of mainly 4 muscle groups. They are: 1. Quadriceps 2. Hamstrings 3. Glutes 4. Calves There is another set of lifters who ignore training their hamstrings and glutes, as the classic bodybuilding documentaries did not cover it. Well, do not be that guy. Give equal commitment and dedication to all of these muscle groups if you really want to maximize your leg development and have awesome looking wheels. For maximal development, another thing that I recommend to my clients is to hit a leg workout at least twice a week. The same goes for any other body part. © Getty Images If you are a natural lifter and want to maximize muscle development, ensure that you are training each body part at least twice a week. Here is a sample hypertrophy workout you can start doing for your legs right from the next session: 1. Hip Thrusts - 3 sets of 8 to 12 reps 2. Back Squat or Leg Press - 3 sets of 8 to 12 reps 3. Lying Hamstring Curls - 3 sets of 12 to 15 reps 4. Walking Lunges - 3 sets of 12 to 15 reps 5. Calf raises - 3 sets of 12 to 15 reps Along with this, you can end your session with a farmers walk if you are feeling confident. It will not only work your legs, but it will also engage your core and help you develop arm strength as well. So start working out your legs and do not be the bro that has chicken legs! 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 pratik@getsetgo.fitness and follow him on Instagram.
  6. Most guys who go to the gym, want to get big and strong. They want to develop a physique which looks good with and without clothing. Chances are, you have the same goal and you have tried every strategy to bulk up and develop a muscular physique. If you have failed to do so, there is a high possibility of you getting inaccurate information. Or you have been fooled to think that you can only grow muscle if you take steroids. Here is a 5-step guide you can follow to gain muscle drug-free: 1. Lift Weights © Getty Images If you aren't engaging in resistance training, then begin soon! Doing cardio is not bad, but it can be detrimental when done too much; especially when your motive is bulking. Resistance training is a sure-shot way to improve your body composition and to literally direct the systems of your body to hypertrophy the skeletal muscle mass. Engaging in resistance training 3-5 times a week can give you an anabolic boost which can help you grow. Your training routine MUST contain multi-joint movements like the bench-press, push-ups, barbell-squats, barbell-deadlifts, dumbbell shoulder presses, etc. Performing only isolated movements like bicep curls and tricep extensions will not help you achieve your goal as these movements target the smaller muscles. Always make an attempt to progressively overload your training by increasing either the number of sets, repetitions or the weight lifted. Take a step back if you feel that the training load is almost impossible to lift and could cause injury. Be consistent and persistent. 2. Eat More © Getty Images It is already known among the masses that nutrition plays a big role in bringing changes to the body composition. Gaining and losing weight follow a simple but complicated rule: Reducing your calories than what you usually consume leads to weight loss and increasing calories than what you usually consume leads to weight gain. However, this definition is very basic and it requires specifics in terms of grams of the macronutrients to be consumed. While bulking, carbohydrate and protein are the main macronutrients that will help you achieve your “gainz”. It is simply so because carbohydrate will fuel your workouts while protein will help with recovery. It is very important for you to understand the macronutrient-breakdown of your current diet and to determine a rough estimate of calories on which you maintain your current body weight. Consuming 1.6-1.8 g of protein/ kg of body weight is recommended during the bulking phase. There are some recommendations that range higher than these but increasing your protein dosage slowly over time makes sense if you are not eating enough. Regardless of whether you are vegetarian or not, you must try to consume protein from a variety of sources. Consuming approximately 3-4g of carbohydrate/ kg of body weight is recommended during the bulking phase. The rest of the calories must come from fat. Note: These are only theoretical estimates and the intake of macronutrients only depends on your current diet and how your body responds to change. Changes in body composition are highly individualistic. 3. Sleep Like A Baby Growth occurs whilst you rest. This is where many individuals fall prey to over-training and don't rest enough for efficient recovery. Sleep is the best time when our bodies rest and repair and the common recommendation is 7-9 hours of sleep each night. While sleeping 8-9 hours per night may sound too much due to hectic work schedules, maintaining 7 hours of sound sleep each night is the least you can do for growth. Sleeping enough also ensures a strike in your hormone profile which positively affects your bulking process. 4. Track Your Progress © Getty Images Keep a track of your measurements and body-weight. Each body has a different tendency to gain weight but theoretically gaining 1-2 lbs (roughly 0.4- 0.9 kg) of weight per month is acceptable. Aiming to gain too much too fast increases chances of gaining more fat than usual (regardless, you will gain some fat during the bulking process). 5. Enjoy The Process Enjoying this journey will keep you away from unnecessary stress. Stress is known to impair growth which directly affects your muscle-building procedure. It is YOU who have decided to undergo this journey and it is YOU who will have to be patient until you see apparent results. Winning the bulking phase requires no rocket-science; it only requires you to stick to the process for long enough.
  7. In case you have not watched today's finale, then here's a spoiler warning for you. For everyone who had watched and reacted and commented and lamented , you are not alone! Today's episode has left most fans with a cocktail of thoughts and before anything else, can I please take a moment of how brilliantly Bran orchestrated it all? Like Ekta Kapoor needs to sign him up for her next show. Bran can see anything right? So he knew the Iron Fleet was in Dragonstone and could kill Rheagal? He told Sansa Jon's heritage knowing it would turn Dany nuts. He knew Dany would go mad and wipe out King's Landing. Bran orchestrated a terrorist attack to take power in a crisis. — AlternateHistoryHub (@AltHistoryHub) May 20, 2019 When you don't contribute the group project and still get an A #GameofThronesFinale #GameofThrones #GOT #GOTFinale #DemThrones #TheFinalEpisode pic.twitter.com/tZDmThF5gn — Game of Thrones Memes (@IronThroneMemes) May 20, 2019 Bran watching Dany burn innocent people in King's Landing but knowing his time has arrived pic.twitter.com/YwXKl89UfG — Steadman™ (@AsteadWesley) May 20, 2019 Now with Bran out of our system, Dany's fall was sure a shocker for a second with how swiftly it ended for her at the hands of her lover. The way Drogon cried after he saw Daenerys was dead... you could hear his pain and heartbreak. His mother was dead. One of the hardest scenes I've ever had to watch the whole series. #GameOfThonesFinale #GOTFinale pic.twitter.com/Gy3WFNxSjH — felipe (@espinosasguey) May 20, 2019 Also, if you think about this, you've got to give it to Drogon. Drogon burnt the Iron throne because he knew Bran wouldn't need it #GOTFinale pic.twitter.com/qENifcn3JS — S H A D R A C H ð³ð¬ (@ShedrackSheriff) May 20, 2019 People were happy for Sansa as she probably truly deserved this. I'm so fucki' disappointed, the only good thing in this season is Sansa Straks is a queen... #GameOfThrones #GOTFinale pic.twitter.com/kxuM9Yzn2w — ANES. ð©ð¿ (@AnesGali) May 20, 2019 Also, maybe this would sure have been a better way to choose a king? #GOTFinale This wat they should have done in choosing a ruler ð ð #GameOfThronesFinale #TheFinalEpisode pic.twitter.com/uqpbY6ahis — Emenike What@rush (@emmyrushyy) May 20, 2019 This was surely one closure we all wanted and got. The only closure I needed. #GOTFinale pic.twitter.com/4HKcNvhxiD — SUPERNOVA11 (@NoamDar) May 20, 2019 Et, tu Starks? If they all were told who Jon Snow really was, they would have chosen him as the king. But the Starks remained silent and continued to hold on to power. Classic reality tho! It was Jon who liberated everyone, after all, but how they all betrayed him. #GameOfThrones #GOTFinale — Gaurav Pandhi à¤à¥à¤°à¤µ पाà¤à¤§à¥ (@GauravPandhi) May 20, 2019 With a disappointing ending for many characters, I guess most of us are like this poor guy right now. me after final episode #GameOfThrones #GameOfThronesFinale #GoTFinale pic.twitter.com/nSdFeNzjU8 — oÄuzhan (@theoguzhan1) May 20, 2019 Well this marks an end of an era, my friends. With GOT down the road, what next for us? There's still time for a show to take over, until then let's drink to some disappointment and a flaming thought of how Bran was the real player of this game.
  8. Yesterday, on February 14, the nation was painted red, not in the colour of love but with blood as nearly 40 CRPF (Central Reserve Police Force) personnel were martyred in one of the worst terrorist attacks ever in the state of Jammu & Kashmir. AP When half the nation was celebrating the day of love with their partners, there were many families who were mourning the death of their loved ones. Cheers of laughter and joy soon turned into tears and cries of the families of jawans, who were mercilessly attacked when they were travelling in a CRPF bus that was blown up using explosives. Reportedly, a suicide bomber named Adil Ahmad Dar alias 'Waqas Commando' crashed his SUV, laden with more than 350kgs of explosives, into the bus that was part of a 70-vehicle convoy on its way to Pulwama. Pakistan-based terrorist organisation Jaish-e-Mohammad (JeM) claimed responsibility for this terror attack. AP The attack has left the families devastated and the nation in shock. From prominent personalities to commoners, everyone is filled with rage and are now voicing their anger on social media. From Akshay Kumar, Priyanka Chopra, Abhishek Bachchan, 'Uri' actor Vicky Kaushal to Taapsee Pannu, Alia Bhatt and more, celebrities are standing strong with the families of martyred jawans as this cowardly and despicable act can't be forgotten easily. Numb beyond belief at the dastardly terror attack on #CRPF soldiers in #Pulwama. May God give peace to their souls, and strength to their grieving families. Wishing the injured a speedy recovery. We can't let this be forgotten. — Akshay Kumar (@akshaykumar) February 14, 2019 The Pulwama attack is despicable. My heartfelt condolences to the families of the martyrs. I pray for the recovery of the injured. — Alia Bhatt (@aliaa08) February 14, 2019 Absolutely shocked by the attack in #Pulwama...Hate is NEVER the answer!!! Strength to the families of the martyred jawans and the CRPF soldiers injured in the attack. — PRIYANKA (@priyankachopra) February 14, 2019 #Pulwama Who are these people who are celebrating a win after this dastardly and cowardly attack..is just condemning this enough..wipe out not just their smiles but their faces.. show us our revenge, instill dismay and dread with the retaliation.ð®ð³ — Ranganathan Madhavan (@ActorMadhavan) February 14, 2019 My heart goes out for the Jawans of our beloved country and their families who lost their lives as martyrs to save our families... #YouStandForIndia — Salman Khan (@BeingSalmanKhan) February 14, 2019 Such terrible news coming from #Pulwama. Today when people are celebrating love, hate raises it's ugly head too. My thoughts and prayers for the martyrs and their families. — Abhishek Bachchan (@juniorbachchan) February 14, 2019 The #PulwamaTerrorAttack is a cowardly attack on our soldiers. Heart goes out to our heroes saving our country who have to face an enemy who will hide and attack. — Varun Dhawan (@Varun_dvn) February 14, 2019 What a dark dark day.. Can't stop thinking of the mindless violence, evil hate & sinister politics that has killed 40 working class bravehearts today.. Thinking of their bereaved families. May they find the strength to deal with this cruel tragedy. Prayers. #PulawamaTerrorAttack https://t.co/CAvjFIL2jt — Swara Bhasker (@ReallySwara) February 14, 2019 Heartbreaking & devastatingly shocking. To resort to such measures & kill people. Praying for the families of our hero soldiers who lost their lives #PulwamaAttack — Shraddha (@ShraddhaKapoor) February 14, 2019 What a deeply sad and dark day... Shocked and pained by the dastardly attack on our CRPF convoy. My heart is with the families of our jawans... my deepest condolences ðð» #PulawamaTerrorAttack — Dia Mirza (@deespeak) February 14, 2019 Prime Minister Narendra Modi too condemned the attack and said that "the sacrifices of our brave security personnel shall not go in vain." Attack on CRPF personnel in Pulwama is despicable. I strongly condemn this dastardly attack. The sacrifices of our brave security personnel shall not go in vain. The entire nation stands shoulder to shoulder with the families of the brave martyrs. May the injured recover quickly. — Narendra Modi (@narendramodi) February 14, 2019
  9. Butt poses are often used as a clickbait to almost any topic related to fitness lately. There are booty shakes and booty shapers being sold on the internet, which unfortunately do sell like hot cakes. Although the shakes and shapers are a scam, building a good butt is not. Your butt or your glute muscles are important and there are benefits associated with having well-developed glutes. Here are the top 4 reasons you should consider training your glutes more often: 1. They Are An Aesthetic Now, I am not talking about the pictures and the poses that some female Instagram models post. That could be an added benefit, yeah. But if your goal is to develop an aesthetic-looking physique, the glutes stand out. They give that look from the side or the back which make you appear more muscular. Having well-developed glutes is also a criterion when it comes to judging bodybuilding and physique shows these days. © Acefitness 2. They Enhance Your Lifts And Performance If your goal is to develop strength and have impressive numbers on your squats and the deadlifts, strong glutes are often the key drivers of force here. Along with that, any sport that requires you to generate a lot of force in a short period of time, will more often than not, require firing from your glutes. What would you like to have at that time? A water pistol or a real gun? You can also see that the world's best sprinters have the best-developed glutes. Take a clue. 3. Reduces Your Risk Of Injuries When you are squatting or deadlifting, a minor mistake could keep you injured and out of the gym for months. Squat injuries are more often caused by knees caving in and your deadlift injuries are usually caused by the rounding of the lower back. Your glutes enable hip abduction and external rotation, which severely reduce the occurrence of a knee valgus or rounding of your lower back. The stronger your glutes are, the more efficient they will be in doing these functions. 4. It Improves Your Posture A lot of people, due to busy lives and being sedentary, suffer from lower back issues. They often have a slouch when sitting and having lower back pain is as common as the common cold due to the same. Developed and strong glutes allow you to maintain a good posture by aligning your lower back. It does not directly translate to better lower back health, as a lot of people suffer lower back health issues, simply from being overweight or doing stupid stuff at the gym. But stronger glutes do correlate to lesser chances of a lower back injury or pain. So yes, if any of the above-mentioned things like better aesthetics, better posture, lesser chances of injury, increased athletic performance, better lower back health or quality of life seem desirable to you, then you should include some direct glute training and develop these muscles. Here's the rock building his behind – View this post on Instagram Fun warmup activating glutes and hips before destroying legs. 5 second hold at the top, squeezed, with resistance bands above the knees using 225lbs. Gotta warm up properly due to all my sexy lower body injuries from years of wrestling and football (two L4 & L5 low back disc ruptures, five knee surgeries, torn Achilles, tore both my quad and adductor from my pelvis and repaired three hernias all in one lovely emergency surgery). Lots of fun pain, but we fight thru it and come back stronger and better. Plus this exercise showcases the relentless power in my thrust game which is my jam when we practice making babies. ððªð¾ð¦ Who wants extra cheese on their pizza? Because I got endless amounts with that last paragraph. Bottom line/ do your warm ups. They're critical. #LegDay #BattleScarred #WarmUps #AkaBabyMakers #TheDungeon A post shared by therock (@therock) on May 9, 2017 at 9:31pm PDT 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 pratik@getsetgo.fitness and follow him on Instagram.
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  11. Hitting back can actually get confusing for some people. It's a large muscle group, with too many exercises and no idea about what loads to choose. Here let me briefly chop up some tips for you first and then I'll let you know a killer back exercise. How To Go About Choosing The Exercises To Completely Hit The 'Back Muscles' © Pixabay 1) First things first: there's no point doing every damn back exercise on the same damn day. Pick the ones you FEEL the most. By 'feel' I mean the exercises that really make you feel like your back is all up in action and doing what you want it to do. No more than 3 are optimum, given the fact you go hard throughout all sets for these. 2) Stop doing 'marathon reps'. If you are doing up to 15+ reps on an exercise, you are not doing anything. Definitely not hypertrophy work. Control rep speed, feel the stretch and contract on every rep, breathe properly and maintain proper form. Cut down the reps to 8-10. 3) Have a vertical pulling, horizontal rowing and a bent over pulling action exercise. Progressively overload on every exercise. Incorporate these 3 tips while training your back and you will feel the difference. Low reps means lesser fatigue, controlled rep speed means consistent mechanical tension and more loads mean more muscle tissue damage. The Neutral Grip 'Paused' Pull Downs © Amazon So here it is. This is the exercise that I don't see getting its full due. This great 'lat builder' is called the neutral grip 'paused' pull downs. This exercise adds to your strength and size all while increasing mobility across the shoulder and the back region. How To Do It Set up the neutral grip that you usually use for seated rowing on a lat pull down pulley. Tuck yourself into the seat and pull straight down. Where to include the pause? Both when your lats are stretched out on the top (2-3 seconds) and when they are contracted upon pulling down (3-4 seconds). Sounds brutal? Well, it sure is. Use the weight that you can handle best and don't compromise your form. © PubMed As you can see in the above image, these pull downs fire up the pectorals, biceps, and the rear deltoids too.
  12. Every dude wants a good looking midsection. It's impressive to look at and speaks volume about a person's dieting ethics. The problem is that not many can get what they dream off and Virat Kohli, 10 years back, certainly didn't imagine that he would one day have a fantastic core. What did he do to get the defined abs he sports now? Well, that's what I am going to break down with this article. Diet. Diet. DIET! View this post on Instagram Thats how i feel when i have my favourite nibbles and a cup of black coffee in front of me. ðððð. Stay healthy stay happy :) #healthiswealth #eatclean A post shared by Virat Kohli (@virat.kohli) on Jul 1, 2016 at 4:21am PDT Now no matter however much you workout, if your diet sucks, you will never ever see your abs. That's the truth, folks. In fact the very first step in carving out a chiseled core is to look at what you are eating on a daily basis. Virat went through a paradigm shift in his eating habits ever since he got serious about his strength and conditioning. His plates see nothing else than grilled, low fat food now. Pretty sure he's also counting the calories he eats. That's exactly what you have to do- count your calories. If you eat more calories and burn less you will put on weight. If you eat less and spend more, weight loss is inevitable. Eating right and calculated is the FIRST step. Movement Matter More Than YOU Think View this post on Instagram India, let's get out of our comfort zones. When it comes to fitness, the first step is always the hardest but I'm going to help you get started. PUMATRAC is here to reshape our fitness regime. I'm going LIVE on Instagram and Facebook tomorrow at 4 PM IST, Join me! A post shared by Virat Kohli (@virat.kohli) on Mar 25, 2018 at 1:57am PDT The only thing that stands between visible abs and a happy you is the layer of abdominal fat you see on your core. That's not only a result of poor eating right there but also an example of how less you move throughout. Let me make this very clear- you don't burn massive amount of calories by spending an hour or so in the gym. Maximum calories are burned when you move throughout the day. Yes, walking, talking and just regular movement in general amount to thousands of calories burned. After getting your diet structured (in a deficit), make it a pint to move more. Exercising Surprised why I put exercising at last? That's because if the above two things are in place, exercising won't matter. Running buck wild on the treadmill and doing thousands of crunches will only get you injured, not a six pack. So is you have the above two things sorted out, here's how you should work your core- 1) Compound Movements View this post on Instagram Rise and push up, guys! I've done my bit for #1MillionPushUps. What's your count today? A post shared by Virat Kohli (@virat.kohli) on Mar 28, 2018 at 4:20am PDT View this post on Instagram Can't wait to get back onto the field. Almost there now ðªâï¸ð. 14th April â³ A post shared by Virat Kohli (@virat.kohli) on Apr 11, 2017 at 1:49am PDT I'll keep it easy- push-ups, lunges, squats, bench press, shoulder pressing, pull-ups and deadlifts are some of the most outstanding compound movements. They make you body work as a unit to produce force and hence, recruits maximum muscle. And unsurprisingly, Virat surely does them all. Almost all the compound movements demand absolute core area recruitment which eventually leads to strong abs. 2) Isolating The Core Now once you are well versed with compound exercises, if need be, core isolation can help add more development to the area. Crunches, sit-ups and leg raises are some really effective core isolation moves BUT ONLY IF done correctly. And yes, you don't need to do a thousand reps of these, like most people do. Stick to 10-15 rep range and have absolute control on your core throughout the movement. 3) Cardio View this post on Instagram There's no ideal way to put in hard work. Everyday is an opportunity. Stay fit stay healthy! âï¸ðªð A post shared by Virat Kohli (@virat.kohli) on Nov 17, 2018 at 12:21am PST Again, you don't need cardio to see your abs. You need a calorie deficit aka eating less. But that doesn't mean 'no' cardio at all. You can still throw in low intensity or high intensity cardio as per your wish but in moderation. 20-25 minutes 2-3 times a week is more than enough given that you operate in a calorie deficit. Always keep in mind that cardio is just a tool to burn more calories! So that's about it guys. Virat does all of the above and in the exact same order. Getting abs is no rocket science. All it takes in consistent effort. View this post on Instagram Focus and determination are my keys to build strength during this time. ðª #Ignite for my soundspiration! #MuveAcoustics A post shared by Virat Kohli (@virat.kohli) on Jun 4, 2018 at 2:25am PDT
  13. MS Dhoni aka Captain Cool is arguably the most successful and respected captain of the Indian cricket team. He is the one who made the legends dream and made them win their deserved World Cup in 2011. Not just the regular world cup, under his captaincy India has won numerous other trophies, the most prominent ones being T20 World cup of 2007, the 2010 Asia cup and the 2013 Champions cup. The most amazing thing is he still continues to play for the team and his fitness at the age of 36 years is nothing short of being called commendable. At the age of 36 years, athletes usually retire, but MS Dhoni is proving otherwise. It is something every athlete and fitness enthusiast should take inspiration from. What can we learn from MS Dhoni when it comes to fitness? © YouTube 1. You Cannot Do The Same Things And Expect Different Results MS Dhoni used to be a hardcore junk food dieter with his daily food consisting of things like Milkshakes, Chocolates, Butter Chicken, Naan, etc. Considering his activity levels, he was not going to get fat on this still he realized that having an exclusive junk diet is not beneficial to his health and his career. He started making changes and started monitoring his diet to take care not just of his fitness but his overall health too. 2. When The Going Gets Tough, The Tough Get Going MS Dhoni knew that age will not always be on his side when it comes to his career and his fitness. With age, he will have to work hard two times than what he used to initially. A self-admitted non-fitness freak, MS Dhoni used to enjoy sports and not really hit the gym and lift weights. He again realized that it is not always about what he likes and he will have to do weight training as well to stay at the prime of his game. He started lifting weights regularly and you can see a clip of his gym workout here: © YouTube 3. Always Be The Hardest Worker In The Room In an interview, MS Dhoni confessed that during the recent IPL 11 (which Chennai Super Kings won under his captaincy), he used to wake up early and do a rowing session before having his breakfast. He got a rowing machine installed in his hotel room just to get that extra work in and stay fit for the campaign. He is at a stage where a couple of bad performances or being a bit out of shape would be easily ignored considering his age and his achievements. But no, he did not want that. It was one of his best tournament performances and obviously, the overall win was just an expected result from a team led by a leader like him. © YouTube 4. Eat Your Damn Protein A piece on fitness is incomplete with the mention of protein, isn't it? Jokes aside, MS Dhoni has mentioned tens of times that how his diet includes a lot of protein-rich options, especially chicken, kebabs, and protein shakes compared to what he used to eat back in the day. Read this piece if you too want to know how much protein you should be eating. This just shows that age is certainly just a number for MS Dhoni and I expect that the country gets to see a few more years of him performing at the highest level of his sport.
  14. When you meet someone you really like spending time with, there's only one thing left to address-is the attraction mutual? While some are really good at telling, more often than not, most other people aren't very good with it. That's when they need to study certain signs to figure when to make the right move, if the attraction is from both the ends. (c)T Series Motion Films Mutual attraction can be seen from specific behaviours and patterns you observe when you're spending time with the other person. But there are 5 prominent signs you can't miss if the other person is attracted to you to. Here are 5 signs that will tell you if the attraction is indeed mutual or not (1) They Pay Attention To Every Detail If you're spending time with a friend, there might be things she may miss in your conversations and gestures but if you're spending time with a probable love interest and if you think the attraction is mutual, she will pay attention to every minute detail you give away. Such is the law of attraction. If you notice her noticing everything, you know how she feels. (c)Zee Films (2) There Will Be Constant Eye Contact Eye contact is a definitive sign if the person is interested in you or not. Long lasting eye contact coming from a stranger can be creepy but if there is ample eye contact with the person you like, it means they like you back. Or else they won't make eye contact just as much. (c)AA Films (3) They Will Maintain A Particular Physical Proximity Just like eye contact people who are interested in each other will not mind either of the breaching their space with physical contact every now and then. It's them subconsciously establishing a level of comfort between the two. You will notice they'll always want to walk close by or sit next to you, wherever you're sitting. (c)Fox Star Studios (4) There Is A Lot Of Suggestive Teasing People who share mutual attraction have a unique way to communicate with each other and sometimes only they can get inside jokes, body language and some amount of teasing here and there. When two people are attracted to one another, they find comfort in teasing each other and poking fun in order to let the awkwardness go. It's a given! (c)Eros International (5) The Obvious: Your Presence Makes Them Smile People obviously look forward to the company of people they really like and a smile is the most obvious sign to determine that! So, if you're around someone you really like and both of you are smiling at each other like there's a hanger stuck in your mouth, then the attraction is mutual for sure! (c)AA Films So, if you see, mutual attraction can be figured out by specific behaviours, gestures, body language and said words. It's no rocket science to know for sure if the other person likes you back. You just need to pay close attention to know for sure, is all.
  15. A lot of people who come to me, are in a putrid state in terms of body composition. When I mean body composition, I mean primarily a total combination of posture, body fat percentage and lean muscle mass. This is mainly due to two reasons: - Their own mistake. they are living a sedentary lifestyle, no resistance training, eating junk food and severe nutrient deficiency. - On the other hand, are those who have lost weight in a wrong manner. In this piece, we will talk about the second group of people who lost weight in a wrong manner. Every day I meet people who have lost lots of weight but their body composition is such that, they are actually in the worst shape of their lives. The Difference Between Getting Thin & Getting Lean And Strong © YouTube In terms of weight loss, this happens primarily because people do not understand the difference between getting skinny fat and getting fit. The difference, by the way, is huge. This is also the case with most trainers and dieticians, who are ready to somehow show you a massive dip in weight on the weighing scale anyhow, to make you happy. Because that's what you want to see. Whenever you see a labourer working, he is not fit, he is thin. That's because of extremely low-calorie consumption and excessive physical activity. This is what most people actually do to get thin. However, the labourer is still ripped, because he is not doing tons of cardio a day, but primarily doing work which is a kind of high-intensity work, like digging, lifting & carrying loads, pulling or pushing movements etc. So he is basically overdoing the physical work, and undereating. Overdoing Cardio & Severely Under Eating © Thinkstock Images This is where the problem lies. The last thing an obese person needs is excessive cardio and a starvation diet. Long duration steady state cardio workouts are the worst prescriptions in this case. Excessive running coupled with a very low-calorie diet and you have a physiological disaster. The result is a drastic loss in water weight. Loss of the most precious component, muscle mass. A decline in the metabolism follows thereafter. Lose Fat, Get Stronger And Preserve Muscle Mass At The Same Time. That's Real Fitness! Anyone who needs to lose fat must first understand the difference between weight loss and fat loss and getting thin and getting fit. Resistance training and high-intensity cardiovascular workouts should always form the base of the training in such cases along with a healthy and nutritious diet. One single point I have been pressing upon again and again is that there is a big difference in weight loss and fat loss. It's the weight which most people aim for, which is simply a reduction in the needle on the weighing scale. This is what your dietician or slimming centre is an expert in showing you. Because it's easy. When you lose weight, you do lose a bit of fat, but majorly muscle mass and water. What's challenging is to lose fat, get stronger and preserve muscle mass at the same time. That's real fitness. How Do You Burn More Fat? © Thinkstock Images Muscle cells have a fat burning powerhouse called as the mitochondria. These mitochondria are responsible for the production of energy. More the muscle mass, more amount of mitochondria, and more the fat burning capacity of the body. The body needs a strong reason to produce more mitochondria. This reason is given by weight training and high-intensity workouts. These workouts create a large demand for energy above what your body can already produce and hence, the body is forced to create new mitochondria. What Happens When You Crash Diet? The exact opposite happens when you lose excess weight faster. You are slowing your metabolism down, as you are losing all your precious muscle mass. When you are training for strength, your muscle mass is going to go up. When this happens, your fat burning capacity goes up but also does go up your weight, because muscles are denser than fat. So get your focus at the right place! Akshay Chopra, is a graduate of the National Defence Academy & the Air Force Academy, and a former IAF pilot. He is one of the most qualified health, fitness & nutrition consultants in the country, and an author of multiple books & ebooks. He is among the few in the country to have a background of competitive athletics, military training and bodybuilding. He is the co-founder of the Body Mechanics chain of gyms, and India's first research based channel We R Stupid. You can check out his Youtube here.
  16. Think about the Army and the first thing that comes to mind is fitness. They are easily the fittest men on the planet- both mentally and physically. Years of rigorous strength and endurance work makes these men nearly physically invincible. One such human specimen is First Sergeant Diamond Ott, of the United States Army. You might have seen a man in Army fatigues killing it at the gym in a number of viral videos. Ott is that very soldier, who blew us away! Diamond has served for over 16 years in the U.S. Army and is also a certified fitness instructor. View this post on Instagram (((ð¤ð½))) All the best! ðð½ðð½ A post shared by Diamond Ott (@diamondcut_fitness) on Jun 4, 2018 at 7:07am PDT Diamond has trained hundreds of civilians and also looks after the fitness of many Army personnel. View this post on Instagram Getting closer to ending this chapter of my journey. The heat is ridiculous asf and it doesn't make it any better complaining about it either. So FIDO! ð§ by @laflare1017 and @chrisbrownofficial-Tone It Down #CoreWork #InMyUniform #CoreWhore #FuckItDriveOn #TPFit #ToneItDown #Motivate #Inspire #PolyMaso A post shared by Diamond Ott (@diamondcut_fitness) on Aug 23, 2017 at 7:23am PDT View this post on Instagram Trying not to miss a beat. Used the @onnit clubs for slight shoulder work then closed it out with upside down wall training. ð§"Homies" in Paris- By Jay-Z feat Kanye #Handstands #InMyUniform #TPFit #USArmyStories #Motivation #OnnitClubs #Focus A post shared by Diamond Ott (@diamondcut_fitness) on Aug 8, 2017 at 9:25am PDT One look at his IG and you'll instantly realize that he is not your average Crossfitter or bodybuilder. His routine looks like he's heavy on compound and high rep bodyweight workouts. Of course, there is isolation work, but not as much as a typical bodybuilder's. View this post on Instagram Running around moving objects back and forth. I couldn't decide where to leave it ððso I kept running around like a crazy man! Did it 5 times and still couldn't figure it out. Got me huffing though ð¥ð¥ð¥ #Cardio #InMyUniform #Stamina #HIIT #Kaput #TRUPotentialFitness #Sweaty #USArmyStories #MondayMotivation #Fitspiration #GymLife #Focus A post shared by Diamond Ott (@diamondcut_fitness) on May 22, 2017 at 7:20am PDT View this post on Instagram It's an addiction, I may need to see a therapist. #CoreWhore #InMyUniform #TRUPotentialFitness #MilitaryFreshNetwork #ArmyFreshFitness #ArmyFresh #Motivation #Inspire #KeepAfterIt A post shared by Diamond Ott (@diamondcut_fitness) on Apr 29, 2017 at 9:30am PDT For those who think Ott's level of fitness can be achieved in a couple of months. This is how he has worked hard over the years to be where he is right now. View this post on Instagram 2012-155 lbs, 2014 165 lbs, 2015 175 lbs, and 2016 180 lbs. Consistency is ððð. #FitnessJourney #TRUPotential #AlwaysArmyFresh #NeverQuit #YourGoals #FitnessLifestyle #Motivation #Focus #YouVsYou A post shared by Diamond Ott (@diamondcut_fitness) on Jan 19, 2017 at 7:36am PST View this post on Instagram Slowly but surely... continue making good progress. If you haven't started your fitness training, its not too late to start. For some of us, fitness takes up 10% of our day. The other 90% is exhausted with work, school, relationships, especially with family. Invest time in yourself for some physical fitness. #Progression #CoreTraining #InMyUniform #TRUPotential #DiamondCutFitness #Abs #CoreWhore #ArmyFresh #ArmyFreshFitness #IntegrityDriven #AboutFaceModel #GreyWolfGym #FortHood #Bodybuilding #Calesthenics A post shared by Diamond Ott (@diamondcut_fitness) on Jan 17, 2017 at 8:04am PST So, the next time you see one of his videos, you know who that super soldier is!
  17. One of the biggest myths that most people have about building strength is that they think that a gym membership is required to do so. While the truth is that 'starting strength' can be built right inside your house, using your body as the mode of resistance. Yup, body weight exercises are very underrated and especially by total beginners. A few weeks back I detailed on a number of exercises you must get strong on before spending on a gym membership. With this piece I'll chop up a very basic upper exercise called the pull-ups/chin-ups. The Pull-Up Solution © YouTube If you are a beginner and can't do a single pull-up, don't worry. You aren't alone and that's very natural when you haven't ever taken exercising seriously. The best way to get better at or start doing pull-ups is, well, DO pull-ups. Yes, practice. Pull-ups is one exercise that gets better and better with more and more sets and reps over time. So read this tutorial and prep yourself for a lot of failure before eventual success and loads of strength. The Pull-Up Bar It is one of the most common yet the most under-utilized strength equipment you can get installed at your place. Priced at about Rs 2000-3000, you get a decent bar that can easily hold up to 200 kilos of hanging weight. You can opt for the classic single straight rod or a multiple pull-up/chin-up grip. I'll prefer a multiple grip rod because it gives you a choice to use different grips to best adjust your pull ups. How To Start © Ebay Once you are well versed with the correct posture, gripping and hand placement, do this. Your first goal is to crack in 10 pull ups. No, they don't have to be in straight set. Do one when you can do only one, do two when you can and so on. The point is to get as many in one go as you can with correct form. If you are absolute beginner, spread your reps over the course of the day or however much time you spend at your place. Make it a point to do at least 10 pull ups every day. This will soon add up and you will see yourself getting stronger and proficient at performing the pull.
  18. Modern day relationships are all about equal partnerships, supporting each other's career choices, and being there for each others' ups and downs as well. Virat Kohli and Anushka Sharma are the OG millennial couple in the country. Extremely career-oriented, they support each other through thick and thin and never falter from supporting each other when required. Meal with the bestest! ♥ï¸♥ï¸♥ï¸ A post shared by Virat Kohli (@virat.kohli) on Jul 20, 2018 at 1:51pm PDT One thing which we absolutely love about them is how they never shy away from PDA and give us more couple goals right here. Virat loves kissing his wedding ring after a successful inning and their exchange of kisses on the field is now a legit thing. During his last match at England's Trent Bridge, the captain cool raised his bat to swing a kiss towards his glowing wife yet again. Best Moment â¤ï¸ð #proudWifey #virushka #anushkasharma #viratkohli #couplesgoals . . VC @virushka__folyf A post shared by Anushka Sharma Kohli ðâ¤ï¸ (@anushkasharma.k) on Aug 20, 2018 at 9:46am PDT Anushka happily returned the flying kiss to Virat as everyone cheered on. @anushkasharma blows flying kiss to @virat.kohli as he completes 23rd Test Century ⤠• • • • #anushkasharma #anushkaholic #anushkaholics #Bollywood #actress #anushka #virat #kohli #kingkohli #viratkohli #viratians #runmachine #captainkohli #captainfearless #virushkaslays #viratanushka #virushka #indiancricketteam #teamindia #ENGvIND A post shared by VirushkaUpdates (@virushka.updates) on Aug 20, 2018 at 11:41am PDT Virat Kohli celebrated his 23rd Test hundred with a flying kiss to Anushka Sharma. #viratkohli #anushkasharma #kohli #india #ind #virat #engvind #england A post shared by Cricket Info (@crickett.info) on Aug 20, 2018 at 9:53pm PDT That's how you really cheer for the love of your life. I hope someone just puts them on a kiss cam already! Take a cue from Virushka on how to do subtle PDA when the crowd is too much but you gotta steal a kiss!
  19. You can trust Dhoni to break stereotypes and deliver what he believes is the best. The impeccable player has never chased conventional clichés and, in fact, has always been in a league of his own. Be it the famous 'helicopter shot' or a string of wonderfully chosen hair cuts, Dhoni knows how to stay in the game--be it on the field, or off the field. Since he is back in the country after his England tour with the team, he wasted no time in hitting the headlines for his strong fashion game. The Old “V Hawk” is back! #captainsaab #menshair #barber #mohawk #dhoni . Hair for @mahi7781 by @sapnamotibhavnani . . . . . . #madowothair #bandra #mensfashion #menshaircuts #newhair #shootlife #bandra #bandrahairstylist #bandrasalon #mumbailife #mumbaisalon #mumbaidiaries #mumbai #mahi #captaincool #fades #barbershop #barberlife #hairdiaries #stylistlife #celebritystylist #celebrity #sapnabhavnani A post shared by Mad O Wot Hair Salon (@madowothair) on Jul 27, 2018 at 10:41pm PDT © Instagram Around 3 weeks ago, Hardik Pandya tried giving Mahi a 'mohawk' version of his own for his 37th birthday. Special day calls for a special haircut. Here's my birthday gift for the one and only @mahi7781 . ð‍ââ ð â This stunt is performed by an expert, don't try this at home â ðð A post shared by Hardik Pandya (@hardikpandya93) on Jul 7, 2018 at 11:45am PDT Dhoni has always been a game changer in terms of ruling the hair fashion trends throughout his cricketing career. From sporting long locks, to a crew cut and then even sporting a bald look with élan, this man knows it all. © Instagram Trust Dhoni to rule the roost in terms of his choices because he is the real boss!
  20. If you have clicked on this article, it is probably because of the following reasons:- 1. You want stronger and better looking legs. 2. You are not happy with your leg development. 3. You want to know new movements you can do on leg day. If your reason is not listed above, don`t worry. You will still learn something new by the end of this article. 1. Deadlifts © coachmag Don`t fret if you thought of this exercise to be working only your back muscles. Deadlift hits variety of muscles in your upper as well as lower body. That is why it is often programmed with both back and lower body days. Depending on what variation of deadlift you are doing, you have the freedom to emphasise on either hamstring or quad. 2. Bulgarian Split Squat © coachmag Not everybody is comfortable doing full range barbell squat due to lower back issues or limited flexibility. For those, Bulgarian split squats are a boon. Also known as split squat, this squat variation teaches you to balance your body along with the benefit of unilateral (single leg) training. Quad emphasis:- By keeping your torso straight. Hamstring emphasis:- By keeping our torso at 45 degree ,your glutes and hamstrings does most of the work. 3. Lunges © Stack Considered a staple of leg workout plans, you need to get comfortable balancing your own bodyweight on one leg before you start using weights on this. It hits quads, hamstring and glutes altogether and can be done either with dumbbell or barbell. This exercise can again be done in two ways:- a) Taking small steps:-Targets quads more b) Taking big steps:- Targets hamstrings and glutes more. Don't forget that glutes are the biggest and most powerful muscle in human body. Give them the attention they need by doing lunges. This can also help you increase your deadlift and squat numbers. 4. Standing Calf Raise © Fitnessandpower Till now we have talked about quads, hamstrings and glutes. It will be stupid not to include one of the most left out muscle group which if left out can make your legs look like chicken legs in shorts. This exercise can be done either on a specialized calf raise machine or simply smith machine for better control. You can place your feet on a stepper to increase range of motion. 1. Place your toes on a stepper. 2. Lift the bar off the rack and drop your heels down the stepper during the downward motion. 3. Hold it there for 2-3 seconds and lift up. This exercise works both the soleus and gastroc muscles of your calves. Daman Singh is an internationally certified sports Nutritionist and an athlete competes in Strongman and powerlifting without the aid of Anabolics .He also runs a YouTube channel named :- SIKHSPACK and you can follow him on Instagram and trains Drug free population .
  21. So you complain about your weak forearms? Then let me ask you this question: how often do you train them? I know you use them in almost all the exercises that you perform, but if you're serious about building thicker and fuller forearms, you need to spend some time to train them. Forearms don't generally get the respect they deserve in the gym. The truth is that if you have good forearms, not only will it make your overall arm look better; it will also help you with other lifts like bench press and deadlifts. Following are the best exercises to build massive forearms. Reverse Curls © Youtube This is one exercise that I am sure you must have seen a few guys finishing their biceps workout with. Though it doesn't really work in isolation for forearms, reverse curls are a very good way to train your forearms at the end of your workout. The movement of this exercise is pretty simple. You need to grab a barbell with a pronated grip. Stand straight with your palms facing backwards while the barbell is in your hands. The grip should be around shoulder width apart. Now curl the barbell with pronated grip to pull it towards your chin. Bring it back to the neutral position to complete the range of motion. Behind The Back Wrist Curls © Jassonferrugia Not very conventional yet a very effective exercise to isolate your forearm muscles. Again you have to use the pronate grip in this exercise too. Grab a barbell with pronated grip behind your glutes, make sure that your palms are facing away from your glutes. Use a grip that's a little less than your shoulder width. Now slowly curl up the bar using your wrist in a semi-circular motion. After holding the contraction for a second, return the bar to its original position. This is an isolation exercise so make sure that your wrist are the only moving muscles while you perform this exercise. Bench Wrist Curls With Barbell © Musqle You can perform this exercise using barbells or dumbbells. Kneel down on the floor with your hands on the bench. Now grab barbells/dumbbells with supinated grip (palms up). Your wrists should be hanging over the edge of the bench at the starting of the exercise. Start out the movement by curling your wrist upwards and then slowly bring it back to the original position. Movement remains the same in case of dumbbells too. Reverse Wrist Curls On The Bench This exercise is quite similar to the above exercise. In this exercise, you have to use a pronated grip (Palms facing floor). This exercise too can be done with barbell as well as dumbbells. Just kneel down before a bench and keep your forearms on the bench while your wrist will hang over the edge of the bench. Now pull the weight upwards with the pronated grip. Do not use a weight that's too heavy in this exercise otherwise you may end up injuring your wrist. Wrist Rotations © Musqle This exercise can be done in one of the two ways: either with a pre-fixed weight that's suspended through a rope on a wrist bar or on a normal straight bar. Movement will remain the same on both the bars. You need to hold the bar with both the hands with your palms facing towards the ground. Now roll down the bar as if you would roll a newspaper. Continue alternating between both the hands till the time you reach failure. Reverse the motion by flexing the wrist and rolling in the opposite direction. Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.
  22. US President Donald Trump addresses a cabinet meeting at the White House in Washington, US, July 18, 2018. REUTERS/Leah Millis/Files WASHINGTON: US President Donald Trump on Thursday criticised Federal Reserve policy even though most economists...
  23. After calves, back is the muscle group that takes a long time to get into shape. If you're not gifted with some good muscles insertions in your back, than building a thick and muscular back is freaking hard. But yes, once you have those cuts on your back, trust me you'll thank yourself for all the hard work that you've done in the gym. Let me tell you 5 exercises that will help you build a massive muscular back. Anatomy Of Back Back muscle is a complex group of muscles and consists of various small and large muscles. It's a combination of Trapezius, Rhomboids, Teres major and minor, Infraspinatus, Latissimus dorsi and Erector Spinae. The first four muscles make up for your upper back and the last one will give you the Christmas tree look in the lower back. You should work on the entire muscle group equally to get that thick look on your back. 1. Deadlift © YouTube Not only does this exercise work on your back but it works on the complete posterior chain of your body. It's the best exercise for overall backside development of your body that includes hamstrings, glutes as well as calves. You can go heavy to super heavy depending on your lifting experience and strength. However, it is best to avoid deadlifts if you have lower back injury or your physician has advised against it. But don't worry, if you can't do deadlifts due to a lower back injury, it's not the end of the story. You can still build your back with the help of other exercises in the list. Another thing that you can do in case of a lower back injury is to try a different variation of deadlift like sumo deadlift. 2. Wide Grip Pull-Ups © YouTube This exercise puts a lot of emphasis on your upper back, also known as the lats. It's always a good idea to include them in the starting of your workout so that you can take out maximum repetitions. A good variation in this exercise is to use a weighted belt to increase the progression overload gradually. If your goal is hypertrophy, adding more repetitions to your pull-ups will not help as much as adding more weights to it. Another thing to keep in mind is to use a wide grip while performing this exercise, to have maximum emphasis on your lats. 3. T-Bar Rowing © YouTube This one is favorite back builder from the old classic bodybuilding days. You must have seen at least one video of every pro bodybuilder doing this exercise in his back routine. You can change the grip of the barbell and hit various parts of your back with this one exercise. If you choose a wider grip, it will put more emphasis on your lats while a narrow or neutral grip will work more on your rhomboids, teres and traps which collectively make up for your middle back. While performing this exercise, make sure that you follow complete range of motion even if you don't lift too heavy. I've seen people loading a dozen of plates and barely moving it from the starting position to pull it back up, which is absolutely useless and funny. 4. Bent Over Barbell Rowing © YouTube Like deadlifts, bent over rows also works on your complete back and is thus a complete back builder. You can go heavy in this exercise too but make sure to maintain a good posture with complete range of motion. For best results I recommend a pronated grip that's shoulder width apart. Try to keep your back parallel to the floor and knees slightly bent. Keep your torso stationary while performing the exercise and don't take jerks while pulling the weight upwards. 5. Single Arm Dumbbell Row © YouTube There has to be at least one exercise with dumbbells to recruits maximum muscle fiber for a muscle group. Single arm dumbbell rowing also offers you a choice to go heavy like a couple of other exercises above. Choose a rep range of 6 to 8 reps and pick a heavy dumbbell but with which you can perform complete range of motion while maintaining a good posture. This exercise is best performed when you do it on a bench while your body is parallel to the floor. Now there is a little catch in this exercise where your mind-muscle connection will come into play. You just don't have to pull the weight toward your chest with your forearms but you have to make sure that you feel the contraction in your back muscles. There's a difference between the two which you'll understand once you master the technique of this exercise. Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.
  24. Even if you're a football novice and haven't seen much of it in the past, there's a high chance you're trying to keep up with the games because either you want to fit in or learn more about the sport. Whatever it is, you must have had a fair chance to see some players brilliantly putting their skills to good use on the field, and if you're following the matches, you'd be familiar with most players. Well, seeing them on the field is an entirely different 'ballgame' than seeing them chilling in their most stylish self ever. They might be rugged and sweating bullets on the field, but they really do have a voracious sense of fashion and they won't be found dead defying any sort of a style statement ever. What I am trying to say is that some of them footballers, away from the turf have become fashion icons and are giving an entirely new definition to fashion wear in sports and some of us can't help but be inspired by them. So let's put the most stylist fashion-ballers down, shall we? Here are ten of the most stylish footballers, participating in the FIFA World Cup 2018: 1. Keisuke Honda, Japan © Facebook The young and super stylish midfielder loves tooling around in his aviators and designer jeans with his bleached 'just out bed' messy hair. His goal scoring ability definitely outweighs his 'airport looks' but he still looks super stylish. Last summer, he was casually seen walking around the airport in his fav denims, loafers and a luxury watch in each hand and the media was thrown into a tizzy. His reply to that? "Who decided that a watch can be only worn in one hand?" I think he's born with a natural sense of style and I wouldn't be surprised if wearing a watch in each hand becomes a thing someday. #keisukehonda #gagamilano_jp #gagamilanoworld #globaladvocates #mitmedialab #mizuno #soccer #football #ministryapparel #japannationalteam A post shared by Keisuke Honda (@keisukehonda_official) on Jun 5, 2017 at 3:04am PDT * Weaving a new story in Cambodia. photo by @01homeless #gagamilano_jp#gagamilanoworld#serie#keisukehonda#Cambodia#AngkorVat A post shared by Keisuke Honda (@keisukehonda_official) on Dec 26, 2016 at 2:50am PST 2. Paul Pogba, France © Facebook Paul Pogba Pogba is actual proof that if you have expensive taste, you'll definitely get amazing fashion outcomes. Well, TBH his transfer to Manchester United in the summer of 2016 wasn't the only 'expensive' thing to happen to him. The midfielder's fashion style speaks volume and I personally find it really interesting. It's new school hip-hop thrown in with some old school R&B and that's the kinda music he's addicted to. If you're inspired already, definitely check out his clothing range. My city of lights ðð¥ #Paris ð·: @rakeem_madeit A post shared by Paul Labile Pogba (@paulpogba) on Apr 26, 2018 at 2:30am PDT New Hair bleu pour les bleu super Saiyan bleu @equipedefrance A post shared by Paul Labile Pogba (@paulpogba) on Mar 19, 2018 at 3:45am PDT 3. Antoine Griezmamn, France © Facebook Antoine Griezmann The boyish striker loves his Gucci and loves pairing up a good Gucci sweatshirt with a pair of Puma's at times, or maybe a glittery pair of the former brand and walk around like a daddy of two, on a chill Saturday afternoon. I love how simple yet fierce his style is. Makes him look like that naughty boy you always told on, in school. Magnifique moment à Chantilly pour le Qatar Prix de l'Arc de Triomphe ðð½ðð½ #QPAT A post shared by Antoine Griezmann (@antogriezmann) on Oct 1, 2017 at 8:31am PDT Tout beau pour la St Valentin. Et c'est pas moi qui le dit. Merci Gillette! A post shared by Antoine Griezmann (@antogriezmann) on Feb 14, 2017 at 4:15am PST 4. Dele Alli, England © Pinterest The England midfielder is just 22, but knows how to go about town in style. He can often be seen sporting the latest in fashion clothing from the likes of Amiri, Yeezy and Saint Laurent and he loves dressing in colours. i think colours are in now and if you don't have a spalsh of colour on your outfit, are you even in tune with fashion, bro? @boohoomanofficial ð¥ A post shared by Dele (@dele) on Jun 8, 2018 at 10:21am PDT Very pleased to announce my collaboration with @boohoomanofficial. Can't wait for you all to see my collection which launches on Thursday! ð¤ð½ A post shared by Dele (@dele) on May 7, 2018 at 8:07am PDT 5. Neymar Jr. , Brazil © Youtube The most expensive footballer in the world, the Brail Winger, is actually a true fashion winger in life. Anything he wears, it's just about winging it from there and looking absolutely fabulous. Although the spaghetti hair he's suppoting this World Cup did get the meme'ers all excited on Twitter, but he still nailed the look, I think. I also think he's still warming up for the World Cup ATM, but that doesn't in anyway compromise his fashion style. On any given day you'll see him wearing Balmain or a pair of Repay jeans, which is an endorsed brand obviously. ð¤¨ð¤ð½ A post shared by Nj ð§ð· ð» neymarjr (@neymarjr) on Apr 12, 2018 at 5:11pm PDT @replay #replayjeans ð¸Thierry Le Gouès A post shared by Nj ð§ð· ð» neymarjr (@neymarjr) on Feb 2, 2018 at 5:07am PST 6. Cristiano Ronaldo, Portugal © Twitter Of course, one of the best footballers in the world, he has to have his own fashion brand, CR7, which is why he's also one of the best dressed men in the world, today. His fav outfit has garnered so much traction in the fashion world, that every man loves to throw on a Ronaldo, for an evening out. It's his usual suave and sexy look with a formal blazer, a pair of blue denims and shoes. So simple, yet so stylish, innit? We've made it last year in Funchal, let's do it for Lisbon this year! Link on stories, vote ;) #pestana #pestanacr7 #worldtravelawards #pestanacr7lisbon #cr7 #lisbon #portugal A post shared by Cristiano Ronaldo (@cristiano) on May 18, 2018 at 5:02am PDT Getting a bit to much exposure ð A post shared by Cristiano Ronaldo (@cristiano) on Jul 4, 2017 at 11:04am PDT 7. Paulo Dybala, Argentina © Pinterest Dybala plays forward for Argentina and he's quite forward with his fashion and style too. Just recently, he had appeared on the runway as part of the Italian fashion brand Dolce & Gabbana's fall/winter 2019 fashion show in Milan, and he was looking dapper AF. Watching him in that suit was quite a treat for them ladies and gents. His sense of fashion is unparralled and he loves supporting a good fitted suit at any good occasion. Felice di ricevere nuovamente questo premio! ð A post shared by Paulo Dybala (@paulodybala) on Nov 27, 2017 at 2:13pm PST ð¤ A post shared by Paulo Dybala (@paulodybala) on May 18, 2017 at 4:31pm PDT 8. Lionel Messi © Pinterest The world's best player has a lot of dad swag and loves to dress up as casually as one, could but still looks dapper af. Leo had to be on this list simply because his sense of style is so damn effortless He wore Armani on his wedding day and otherwise you'll see a lot of Adidas on him, because that's the brand he's endorsed. A post shared by Leo Messi (@leomessi) on Mar 31, 2018 at 4:51am PDT A post shared by Leo Messi (@leomessi) on Aug 7, 2016 at 11:17am PDT 9. Jerome Boateng, Germany © Pinterest The Germany centre-back has a real flair for fashion and a unique style. Did you know he has a collection of over 650 pairs of shoes? Not just that, he has a catalogue of impressive labels he loves to show off like Balmain, Balenciaga, Supreme etc. AND he has a contract with Jay-Z's Roc Nation. Phew, talk about having it all, eh? Absolutely loving his retro rapper vibes. He has quite a style. Good to be with the team now. Let's go ð©ðªðð¾ #WM2018 @dfb_team A post shared by Jerome Boateng (@jeromeboateng) on May 25, 2018 at 6:02am PDT Smartphone and chill ð Heading to the @dfb_team tmrw for two big games ðªð¸ð§ð· A post shared by Jerome Boateng (@jeromeboateng) on Mar 19, 2018 at 9:06am PDT 10. Mohamed Salah Ghaly, Egypt © Pinterest Salah, an ace player from the Egyptian team loves his understated look and loves keeping it loose when he's not on the field. Casual, yet stylish is what he goes for most days. You'll most definitely see him in a novelty T-shirt and shredded jeans. But even casual comes at a cost! His low-key looks cost him a couple of pounds, as he supports a lot of Fendi, Dolce & Gabbana and Dsquared2. If you like his look but can't afford it, we suggest you go for some high-street fashion stuff. It's the same really. âï¸âï¸ A post shared by Mohamed Salah (@mosalah) on Mar 14, 2018 at 4:28am PDT â½ï¸ A post shared by Mohamed Salah (@mosalah) on Sep 29, 2017 at 4:44am PDT So, here they are. The top ten most stylish men in football, playing for the World Cup this year. Of course we love them for the game more than we love them for their respective style statements but it doesn't hurt to take a sneak peek into their wardrobe and maybe take a few pointers? Why the hell not!
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