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  1. MS Dhoni is a man blended with perfection. Captain cool, best husband, a doting father and a great human being are just some basic adjectives and personality attributes that one can use to describe this humble man. View this post on Instagram Thanks everyone for the support and Mumbai for turning yellow.Shane 'shocking' Watson played a shocking innings to get us through.end of a good season.Ziva doesn't care about the trophy, wants to run on the lawn according to her wordings. A post shared by M S Dhoni (@mahi7781) on May 27, 2018 at 1:03pm PDT The team is currently in Australia and during one such practice session when Dhoni found out that an 87-year-old woman named Edith is a huge fan of his and had specially come to meet him, he not only obliged the charming woman with pictures, but ensured that he spends some quality time with her as well. Craze Level: MAHENDRA SINGH DHONI ! ð¦â¤ð#MSDhoni #Dhoni #Fans #Craze #Demigod #Legend #AUSvIND #India #Australia @msdhoni @seemantlohani @mihir_diwakar pic.twitter.com/SxrYQPxLDR — Aabhas Raj (@msdhoniaddicted) January 9, 2019 Edith Norman, 87 Year old Women who's Big fan of MSDhoni Came to SCG along with his Son to watch Dhoni practicing ð ð pic.twitter.com/iW3OIMtHVM — DHONIsm™ ð (@DHONIism) January 9, 2019 Edith came with her son to the practice session when Dhoni spotted her. The woman is obviously elated to meet him and her son couldn't stop gushing about how warm our beloved Dhoni is. It's gestures like these which instill faith in your fandom that the man you admire is not just a great player, but a wonderful human being above all.
  2. A 10-minute walk on the treadmill, few jumping jacks and some static stretching, this is what most people's warm-up routine is comprised of. On the other hand, you might see some elite lifters (powerlifters and Olympic weightlifters) who perform foam rolling, stretching, mobility drills and spend 30-40 minutes in their warm up. So, what is the perfect formula for a warm-up that maximises strength and muscle gains? In this article, I'll be guiding you as to how you can create a perfect warm-up routine for yourself. But, first the science! First Things First: Flexibility Is Not The Objective Of A Warm-Up © Pixabay Unlike what most people believe, the objective of a warm-up routine in any sport is not to restore or increase flexibility. Flexibility is defined as the total range of motion a joint or series of joints is capable of operating. And in any athlete, flexibility is only required as much as demanded by the sport. In the gym, this means the ability to hit enough depth in squats and perform other exercises with Full Range of Motion. Flexibility demands of different strength sports in ascending order: Bodybuilding < Powerlifting < Weightlifting & CrossFit. Remember, there is no reward for excess flexibility in the gym and hyper-flexibility (more than required) actually has a downside as it reduces the stretch reflex mechanism creating a drop in strength. The Real Objective Of A Warm-Up The primary objective of a warm-up is to enhance performance and reduce injury risks by increasing body temperature. Raising body temperature increases blood flow and oxygen availability in muscles. These factors increase neuromuscular sensitivity and enhance the efficiency of muscles in force production. Also, warming the body primes up joints and connective tissues for an intense training. Static Vs Dynamic (The Much Heated Debate) © YouTube Static stretching is where you hold a given stretch for 5-60 seconds, whereas dynamic stretching is where you perform a series of drills moving explosively. The data on which is better is actually not very clear. The reduction in injury risks is similar after performing static & dynamic stretching. But static stretching also elongates and relaxes the muscles prior to training which can reduce muscle contraction and consequently lifting performance this does not occur with dynamic. Hence, the current data suggest that a dynamic warm-up is more beneficial. Less Is More There are more than 1,000 dynamic warm-up drills and if you perform each one of them, I doubt you will have the time and energy to lift weights. Now, that you know the primary goal of a warm-up. Understand that 'Less is More' here, do only as much is required in minimum time to be able to perform exercises on any given day. For example, if you have a Bench-press day, focus mainly on warming up the musculature involved in benching not squatting. Sample Plan Here is a generic warm-up routine which will work great if you do not have any injuries or limiting factors. We will talk about how to improvise this routine in the next section. Forward Leg Swings x 10 Side to Side Leg Swing x 10 Arm Circle Forward x 10 Arm Circle Backwards x 10 Crossbody slaps x 10 Walking Lunges x 10 (each leg) Band Pull Aparts x 10 Shoulder Dislocations using Band x 10 This routine will take you max 5 minutes and should be more than enough for the majority of people. Remember to perform each drill explosively. When More Is Actually Needed If you have a certain muscle group which is injured or have excessive tightness limiting you from going through a full range of motion (like tight hips preventing hitting depth in squats) then you can consider adding a few more pre-hab, dynamic and even static stretch exercises in your warm-up routine. I hope you learnt something valuable from this article and it helps you in lifting. Yash Sharma is a former national level Football player, now a Strength Coach, Nutritionist and Natural Bodybuilder. He also runs a YouTube Channel Yash Sharma Fitness via which he aims to educate all the fitness enthusiasts to maximize their gains by methods that are backed by science and applicable easily. Connect with him on YouTube, YashSharmaFitness@gmail.com, Facebook and Instagram.
  3. Cardinal Joseph Coutts of Karachi arrives during the consistory lead by Pope Francis for the creation of fourteen new cardinals at St Peter's Basilica in the Vatican, June 28, 2018. Photo: AFPKARACHI: Cardinal Joseph Coutts, Pakistan?s second...