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  1. Do you get embarrassed seeing guys in the gym doing endless pull-ups? Have you tried matching with them but failed to do even a single pull-up? I understand but there's nothing to be worried about. This article is at your rescue! So, let's see a stepwise approach on how you can build your way to your 'first-ever pull-up': 1. Leg Assisted Pull-Up Machine (available at the gym) © YouTube Believe me, half of your job is done. You just have to put in real work now. This machine works the opposite way - the heavier the weight in the stack, the easier it becomes to complete the Pull-up. Same way, the lighter the weight in the stack, the harder it becomes to the complete the pull-up. Select a weight with which you can easily perform a pull-up. If you haven't done a single pull-up in your life, the most suitable weight would be the 3/4th of your bodyweight. - E.g. If your weight is 80kgs, you can put the pin in the 50-60kg plate of the stack and experiment from there. - Stand on the side platform and hold on the handles. - Place both your knees on the pads and pull yourself up. - While pulling yourself up, your upper body & stomach needs to be tight and stable. - Slowly lower yourself down. - Complete around 8-10 controlled reps with this weight. - In the coming workout session, decrease the weight with 1 plate (this will make your exercise harder) and perform the given reps. - Continue decreasing the weight in the stack with every session, combined with sound nutrition plan and sleep. - The day you perform strict 10 reps with 1/4th of your weight (with 20kgs in this example), you're ready for the most important day of your mission. - The Final Day – Perform the unassisted pull-up. If you're not able to perform it. Take your money back! 2. Leg Assisted Pull-Up Machine (NOT available at the gym) Even if you don't have an assisted pull-up machine in your gym, we're not leaving you disappointed. Follow the mentioned steps regularly and you'll be able to perform the pull-up soon. Here's a week-by-week plan for you: Work on your grip strength – Dead Hangs: - Jump on to the pull-up Bar and hang yourself with straight arms for around 5 seconds for 3 sets. - You can use the bench if you struggle to reach the pull-up bar - Do this every alternate after your normal workout is done. - Increase the number of seconds with every session. - This will increase your grip strength which is necessary to perform a pull-up. 3. Negative Only Pull Ups: - Just like you did in Dead Hangs, hop on to the bar using a bench. - Now resist coming down and try to hold yourself for the amount of time. - Land on the bench, and continue the same cycle again. - Do 5 reps for 3 sets on these. - Continue doing the same and increase the reps in every session. - Do these in the next week of doing Dead Hangs. 4. Dead Holds: - The setup has to be same as Dead Hangs & Negative only pull-ups. - However, here you have to hold yourself at the top for 3-4 seconds. - This will be difficult, however, you have to remember your end goal. - Continue doing these for 5 reps of 3 sets on these. - Do these in the following week of completing 'Negative only Pull-ups'. 5. Leg Assisted Pull Ups (without the machine): © Pixabay - Set the barbell on the squat rack as shown in the picture. - Don't feel shy in doing this. Remember your end goal. - Place your feet on the ground and hang on the barbell as shown. - Pull yourself up and perform 8-10 reps for 3 sets of this. - If you feel that's easy, move your feet away from your body and perform the set. - Progress to a level where your feet is farthest from your body and perform mentioned reps and sets. 6. The Final Day (conquer it!): - The day for which you were working so hard week by week has arrived. - Enter the gym, do some upper body warmups like Arm Swings. - You're ready to go! - the first pull-up of your life. - Thank me later. About the Author – Rachit Bir: A strong believer of the no-nonsense approach when it comes to fitness, he has been fortunate enough to learn from the brightest minds in the industry. A supporter of KAIZEN - Continuous Improvement, he's on a mission to bust and improve the scammed Indian Fitness Industry. For fitness queries contact – www.instagram.com/birafit
  2. Hi guys ! We have created a Android Application for our users. Now you can easily install and open fundayforum without opening browser or searching on web fundayforum. Just install it and with one click you can use Fundayforum Board. Apk File link is below Click at download Button for application and Please before install Go to your android mobile settings > Security > and check mark at UNKNOWN DEVICE . Run the application for installation. Thats it. If you got any errors or any suggestion please pass your comments. Thanks
  3. Why Have I Been Banned For? You can see the reason for the ban at your profile page sidebar or the top of the home page. Right below our logo you'll notice a box which states that you've been banned, what you've been banned for and how long this ban will last. What does the Reason "Copying and Pasting" mean? You copied and pasted either your own post on several threads or you've copied and pasted other people's posts. This is considered low quality posting and is against our What does the Reason "Leeching" mean? https://en.wikipedia.org/wiki/Leeching_(computing) Wrote:In computing and specifically Internet, a leech is one who benefits, usually deliberately, from others' information or effort but does not offer anything in return, or makes only token offerings in an attempt to avoid being called a leech. On Fundayforum this means basically the same. You've been found being a person who only wants to get free leaks without contributing anything to the community. How can I contribute to the community? We have several ways to contribute back to the community. To contribute you don't have to worried about posting nulled or leaked content of IPS APPS or PLUGINS here.But Before posting just check it out is it already available or not. Do not post the same stuff we won't approve those kind of files or posts. You can contribute back to the community by participating in discussions on here. We offer a couple for sections to do so. You like Poetry? We've got a big Urdu Poetry section for that! You like Quiz? We've got a Quiz Application for that! You like Islam or information? We've got sections of ISLAM and Study base knowledge for that! And if you don't have any specific topics you prefer, we still have Chit chat, Male Gossip, Female Gossip, Text Games, Etc Sections in other Forum Category. where you can talk about anything that doesn't fit in any other category. But I am banned so I can't contribute anymore? That's not entirely true. We are willing to give every member of Fundayforum another chance as long as we see that you really want to contribute back to the community. That's what this section is for. You can appeal your ban by admitting your fault or proving us that we've made a mistake banning you. What rules apply additionally to the general rules? Do not lie to us in appeals. Any hostility towards staff members will extend your ban by one month. If you are banned permanently already we might remove your appealing rights completely.
  4. Here at Fundayforum, we require high quality posts. If you're just here to unlock content and download something, you're at the wrong place. What we consider spam and/or low quality: Short messages like "cool", "thanks", "lol" etc. General thank-you post. We have a like button for a reason. Posts in other languages. Only English , Urdu, Punjabi,Hindi languages are allowed. Undescriptive thread titles like "Please help". Off-topic posts or anything that has nothing to do with the thread. Threads which will get you banned: What's your favourite X? (Example: What's your favourite food?) X vs X? (Example: Playstation or Xbox?) Will X die?/Is X dying? Any thread about the unlock requirements. Any thread about the unlock limits. Any thread that is low quality, as described above. How can I unlock and download something without getting banned for leeching? Involve yourself in the community and contribute something useful. Post a tutorial or guide, share a great story you experienced or just provide leaks. What if I don't want to contribute? Don't even bother staying here. You'll just get banned. We have a zero tolerance policy against leechers.
  5. Master Chat

    application or plugin

    Hello, I am looking for a cover strip. that you covers passed see come on it forum. from right to left. do you have that here? I have been looking for it for a while. Thanks for the responses
  6. Over the years, the footballing world has witnessed a massive change in the way football managers and their team approach the game. Back in the day, we saw free-kicks being curled over and around the defensive wall by the footballers in a bid to score from set-pieces. But, that technique has now become quite obvious. And, that's exactly why we have seen many free-kick specialists thumping the ball low, right underneath their opponent's jumping wall. While many still prefer the old-school way, the low shot underneath the defensive wall is usually kept as a surprise weapon to bamboozle the opposition goalkeeper, who understandably fails to keep the track of the ball. The likes of Cristiano Ronaldo, Neymar and Lionel Messi have all been seen scoring through that clever ploy. But, Inter Milan seems to have found a 'revolutionary tactic' to save such efforts. © Reuters Locking horns with Barcelona in the UEFA Champions League Group B clash, Luciano Spalletti's side didn't have much to cheer for in front of a boisterous Camp Nou crowd. Despite the absence of their talisman Lionel Messi, Barca romped their way to a comfortable 2-0 win through goals from Rafinha and Jordi Alba. But, during their defeat, Inter Milan gave a much-needed lesson to the footballing world about how to save a low free-kick - a persistent nightmare that has, for long, troubled defending sides. Giving a glimpse into the future of defending, Inter managed to successfully save a potential free-kick goal from Luis Suarez. The incident came to the fore when Barcelona got a free-kick on the edge of the area. It was not surprising to see Suarez step up ahead of his teammates. Anticipating the defensive wall to jump, Suarez tried to be cheeky by kicking the ball low and under it. Suarez managed to outfox the wall and was about to begin his celebration when he realised that his effort was successfully blocked by Inter midfielder Marcelo Brozovic. The Croat had the intelligence and ingenuity to slide down and lie behind the wall to nullify Suarez's effort. On a loop. Forever. Please. pic.twitter.com/LJiWv4OuyW — Football on BT Sport (@btsportfootball) October 24, 2018 Brozovic's clever block was so good that it left Suarez dumbfounded, and an injured Messi - who was sitting with his son in the stands - in splits. Inter's clever ploy didn't just enthral those at Camp Nou, but also evoked praise and astonishment from the football fans across the globe. All of us are in 2018, this guy is in 8018. @rahil4798@shlok272 — ThrowingShade (@ThrowingShade5) October 24, 2018 That's mind blowing — Handi Isaac Hanafi (@ashongwkillick) October 24, 2018 Suarez is ready for celebration, but ðð — achmdsulist (@antiitesis) October 24, 2018 Something that looks so stupid yet it's a masterclass tactic, incredible stuff!ðð» — James Beedie (@17jamesbeedie) October 24, 2018 Genius. — FC Aouarð¦ð¦ð¦ (@manoonam03bis) October 24, 2018 What the hellðð — Damien Robertson (@DamoRobertson) October 24, 2018 Clever Brozovic — Pedro r3conquis7a â½ð¦ð´ (@pedropi38475565) October 25, 2018 Would love to see that in the PL or the WSL - let's all do it :) — Amar Chotai (@amar_chotai) October 25, 2018
  7. Release Notes Tutorial So after following a guide from IPS located here and some people wanted to re-create it i found out i did it myself and sharing the work here to simplify things for others. Let's get started! Pre - Download the files from the download section below 1) Import the Database AdminCP > Pages > Database > Create New >Upload Templates > Release_Notes_DB.xml For Permissions, EVERYONE can SEE Database and VIEW Records. (Else you can't see the release) For those that are to ADD and EDIT releases give permission "Add Record" "Edit Records" Comments, reviews and rate are turned off so this does not matter 2) Permissions for the database AdminCP > Pages > Database > Fields Please repeat the steps from Title to Additional Information (Anything in publish fields you don't need to touch) Click on padlock & Follow from screenshot (Those that needs EDIT and ADD are people wanting to add or edit information) 3) Delete the default template that gets created AdminCP > Pages > Templates Here you should see ReleaseNotes (Might have a number after it) Click on the cogwheel and DELETE 4) Upload Template file We are still in AdminCP > Pages > Templates Click Upload Templates Select the "Release Notes Template" Click Next 5) Add the CSS and JS In Templates click New > New CSS File Name: releasenotes Group: Add to an existing Group Existing Group: CSS Make sure you name it "releasenotes" (Do not add .css or the "") Save You should now have 3 tabs (HTML | CSS | JS) Like the photo below Click on CSS > Page CSS > releasenotes.css Paste in the content from the releasenotes.css file that was provided in the zip you downloaded at the first step here ** LINK *** (Just open it in notepad) Save Now we do the same for JS. Admin > Pages > Templates > New JS file Name: releasenotes Group: Add to an exisiting Group Existing Group: JS Click on JS > Page JS > releasenotes.js Paste in the content from the releasenotes.js file that was provided in the zip you downloaded at the first step (Just open it in notepad) Save Now we are half way there and its starting to take shape but we need to get some other things done as well, as every database is different we need to find a ID so lets continue. 6) Finding and adding the correct field_id AdminCP > Pages > Databases > Fields Find Current Release and click on it The ID is displayed in the address bar see image below Take a note of this as we will need it now. So lets continue. AdminCP > Pages > Templates > HTML > Database Templates > Releasenotes > recordrow Find the code (its first a href link from the top) <a href='{$row->url()}' class='cRelease' data-releaseID='{$row->$idField}' {{if $row->fieldValues()['field_22']}}data-currentRelease{{endif}}> Should look something among those lines now change it to something like this <a href='{$row->url()}' class='cRelease' data-releaseID='{$row->$idField}' {{if $row->fieldValues()['field_YOURID']}}data-currentRelease{{endif}}> Where YOURID is the id you just found (see highlighted images a little bit up) And SAVE Great so now The current release is the one that you have in your database, we are missing to fix some small things in the database then create the page 8) Editing Database Settings AdminCP > Pages > Databases > Edit Now lets edit the small changes Listing Template Group: Releasenotes Display Template Group: Releasenotes Database Key: release-notes Go to the Options Tab Sort: Long ID Order: Descending (9-0) That's it Lets go to the last step. 9) Creating the page Admin > Pages > Add Page > Manual HTML Leave things default, but change the values below I will go from tab to tab left to right. Details Name: Releaste Notes Page Includes Select both your CSS and JS file from step 5 Content {database="release-notes"} If you want you can add it to your menu as well thats up to you Anyways hit save. Permissions - Who can view the release notes and SAVE. There we go. Created and done, so now you should be able to visit yoursite.com/release-notes Congratulations you got it, should look something among these lines now. So for the information you can click ADD release and this is how it works. Its sorted on LONG ID (So higher the number the higher to the top it goes. (If you select 0 it will auto increment so it will be the highest) Current Release will be displayed as a green badge at the side If you do not put a date it will become "In Development" Adding Beta Release will show that its a Beta Adding Security will add a red Triangle to it and show its a security release. Additional Information is just notes for admins If you liked this tutorial please remember to give it a thumbs up. where you see this icon bottom right corner of this post.
  8. Today the Parliament and the outside world witnessed an epic once-in-a-lifetime moment, which can actually be looked at as a recipe for an entertaining Bollywood masala movie. Seriously! It had all the ingredients in place – a powerful speech that can even move mountains if needed, two bickering friends mending their relationship with one of them giving the other a bear hug. But just like any movie is incomplete without an unexpected climax, this blockbuster movie ended with a killer wink that can even make wink queen Priya Prakash Varrier bow down with respect. Twitter It was the occasion of no-confidence motion debate in the Lok Sabha, and while the whole world was looking forward to this moment with scrutiny, the only take-away from this entire event turned out to be Rahul Gandhi. We don't know what he ate for breakfast, but whatever it was it surely did stir him up in a weirdly great way. So much so that he not only gave a powerful speech, but also surprised everyone present by giving PM Modi a hug. Twitter But, like we said a great climax is important for a movie, here the 'cherry on the cake' moment was Rahul Gandhi's wink. Yes, he winked! In fact, his wink was way cooler than that of wink queen Priya Prakash Varrier. Twitter (LSTV) And we're not the only ones who think so, Twitter agrees with us as well. Rahul Gandhi's wink has made people on Twitter lose their minds and although we don't know about his golden potatoes, these memes are pure GOLD. Love is in the air #NoConfidenceMotion pic.twitter.com/oLvzYyR1nD — East India Comedy (@EastIndiaComedy) July 20, 2018 Move over Priya Prakash Warrier. The killer wink is here #NoConfidenceMotion #BhookampAaneWalaHai #RahulGandhi pic.twitter.com/QkQfEM4N5f — Akash Sinha (@advAkashSinha) July 20, 2018 Oh boy, Rahul Gandhi can wink and that too better than Priya Varrier, hug better than Munna Bhai. May be an Oscar is on cards!?!#Noconfidancemotion #RahulGandhi #NoTrustVote #RahulHugsModi — Gautam Joshi (@2203Gautam) July 20, 2018 Oh that wink my friend! Hit them hard where it hurts..Congratulations for unearthing their mines of lies & a fantastic speech @RahulGandhi pic.twitter.com/lMlBFoYGwv — Tejashwi Yadav (@yadavtejashwi) July 20, 2018 Rahul Gandhi Or Priya Prakash Varrier? Who Did It Better? ð #NoConfidenceMotion #BhookampAaneWalaHai #NoConfidencePolitics #BhookampAaGaya pic.twitter.com/8lSVOgoV5E — Prathamesh Avachare (@onlyprathamesh) July 20, 2018
  9. Admin Posting Movies but author name not showing Colours how to set colours plz help me
  10. View File HTML & XML Urdu Tutorial Book Free Download کتاب یا ناول کو ڈاؤن لوڈ کرنے کے لیے پیج کے ڈاؤن لوڈ بٹن پر کلک کریں Download or read online Urdu book HTML and XML authored by Michael Morrison. This is a complete Urdu tutorial book about HTML and XML. Download or read online this free Urdu book and learn HTML and XML step by step. This HTML & XML Urdu book is for beginners so if you are looking for to learn XML in Urdu language then this book is for you. The author of this Urdu book Mr. Michael Morrison has worked hard to described every aspect of HTML and Xml. This book was actually written in English Language and someone has translated it into Urdu language. You will never find such a detailed Urdu book of HTML and Xml. So don't wait and download HTML and XML Urdu tutorial book from the below blinking buttons and start learning HTML and XML in Urdu language. BRIEF INFORMATION OF THE BOOK Book Name:HTML & XML Urdu Book Writer:Michael Morrison Language:Urdu Format:Pdf Size:103.94 MB Pages:248 Download or read on-line the complete book from fundayforum.com But before downloading this book, please share this book and like us on face book so that you will be informed about our new book through your facebook account. Submitter waqas dar Submitted 12/28/2016 Category Books Course Html & Xml
  11. This is the support topic for the tutorial How to upload images in gallery. 03/30/2016 12:16 PM = The date the tutorial was added 03/30/2016 12:16 PM = The date the tutorial was updated Please post here if you have any questions or feedback.
  12. Welcome to fundayforum Ranks in Fundayforum.com will be increase post by post. Here are the details of Levels increasing after how many post/comments contents. First few Levels level would be increase after few Contents so start your post and get highest levels in Fundayforum.com Lets see who get highest level here.
  13. View File c# sharp urdu tutorials Learn C# sharp online or download ebook . Submitter waqas dar Submitted 03/28/2016 Category Books Course c language