Workout at home this yoga to help control diabetes

Do you have diabetes or know someone who has it?

Did you know that diabetic people, or those under risk of developing it, have to make healthier changes to their lifestyle and diet, but also need to incorporate exercises in their routines to see better results in their treatment? 

Yoga is one of the suggested exercises for diabetic people. Have you heard about it before?  

It not only offers physical benefits but also helps in the mental health of diabetic patients.  

The vajrasana, also known as the diamond pose,  helps a lot with digestive disorders and is recommended to be done after meals. 

This pose also strengthens nerves and muscles around the pelvic area and can prevent many diseases, strengthen the digestive organs, and regulate insulin production, stimulating the correct functioning of the pancreas.  

This is one of the easiest meditative poses to do and any person can do it. 

It is very simple! Watch the video to learn how! 

Some of the benefits of this pose are:  

More flexibility in your thighs, knees, and heels; 

Strengthens the feet arches; 

Improves digestion and alleviates gas; 

Helps alleviate symptoms of menopause; 

Reduces swelling in legs during the second trimester of pregnancy, and has a therapeutic power for hypertension and asthma.  

If you feel any discomfort or pain in your knees, heels, or hips, do not try this pose, or use accessories for the necessary modifications.  

If the symptoms persist, stop.

Read More

These 10 Exercises Are More Effective Than Running

There is no doubt that cardio workout is extremely effective when it comes to burning fat. However many people hate running and that is why in today’s article we present to you 10 exercises that are more effective than running.

Following is the 10-exercises program which can be considered as an alternative to the cardio training or more precisely of the running. Perform each exercise correctly as many times as it is suggested to you, in order to gain the beneficial effect of the workout fully

1. Burpees

• Stand straight, then bend your knees with your hands touching the ground.
• Next position yourself in a push-up position, do a push-up and they raise again in the initial position with your hands up in the air.

2. Plank

• Planks are the best exercise for the abdominal area. It is very easy and simple.
• You just need to position yourself in a push-up position with your elbows (at a 90% angle).
• Make sure your body is in a straight line from toes-to-head.

3. Squats

• Start with your shoulders wide apart and your legs as well.
• Keep your back straight as you go down with your butt as you ware sitting.
• Hold it for a few seconds and then go up in the initial position.

4. Push-Ups

• Start on your hands and knees with your hands underneath your shoulders.
• Then come onto the balls of your feet and the heels of your hands, and then walk the feet back until you are in the plank position.
• Bend your elbows, lowering your body down.
• Then slowly push yourself back up to the starting position.

5. Jumping Jacks

• Keep the knees slightly bent and land softly on the balls of your feet.
• Engage your core and glutes and maintain your knees in line with your hips and feet.
• Keep your arms extended and your elbows lose during the entire exercise and maintain a steady and smooth breathing pattern.

6. Frog Jump

• After you place yourself in a plank position, jump forward while keeping the hands fixed on the ground.
• After that return to the previous position and repeat the exercise.

7. Step Up

• Follow the detailed instructions on the photo and perform the exercise correctly as it is presented to you in order effective results to be achieved.
• Perform 15 reps each leg x 3 sets.

8. Lunges

• Start the exercises standing with your feet shoulder-width apart and your hands on your hips.
• Then step forward with one leg and flex your knees until your rear knee nearly touches the floor.
• After that, bring your body back. Switch legs and Repeat it 20 times.

9. Spiderman Plank

• Get into plank position, feet shoulder-width apart and hands directly under shoulders to start.
• Engaging core, bring right knee to the outside of right elbow without shifting weight to the left side.
• Return to starting position and switch sides, bringing left knee to left elbow.
• Keep body weight centered throughout.

10. Donkey Kicks

• Start on all fours, but support your body using your elbows.
• Lift and extend one leg as high as you can and hold it in the air for 10 seconds.
• After that repeat the exercise with the other leg.

Source:http://healthylifedream.com

Read More

2 Week Gut Challenge

This might sound nonsense to you, for what this really claims. But, truth be told, it’s actually quite possible to burn serious poundage in just 2 weeks. 

The key to success is in the details, and you’ll need to follow them meticulously. But don’t stress: This is a short-lived emergency shred, not a long-term lifestyle plan. So whether you’re prepping for a party or a vacation, we’ve got you covered. So are you ready? let's do it:  

 

HIGH KNEES 50 Reps: 

• Stand up straight and place your feet about hip-width apart.
• Place your hand's palms down facing the floor, hovering just above your belly button.
• Quickly drive your right knee up to meet your right hand, bring the same leg back to the ground immediately bring the left knee coming up to meet your left hand.
• As you are alternating knees, you want to do it with a hopping motion, staying on the balls of your feet the entire time.
• Make sure you are engaging your abdominal muscles as each knee comes up to meet the hands.

MOUNTAIN CLIMBER 30 Reps:

• Begin in a pushup position, with your weight supported by your hands and toes.
• Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
• Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed.
• Repeat in an alternating fashion for 20-30 seconds.

REVERSE CRUNCHES 20 Reps:

• Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
• Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position.
• While inhaling, move your legs towards the torso as you roll your pelvis backward and you raise your hips off the floor. At the end of this movement, your knees will be touching your chest.
• Hold the contraction for a second and move your legs back to the starting position while exhaling.
• Repeat for the recommended amount of repetitions.

CRUNCHES 25 Reps:

Step by step instructions for abs: Lie flat on your back and place your hands behind your head. Bend your knees and firmly plant your feet on the floor. This is your starting position. (A)With your elbows flared, tighten your abs, and lift your shoulders and upper back off of the floor. Hold at the top for a second and then retract back down to starting position. (B)[/caption]

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Place your hands behind your head so your thumbs are behind your ears.
• Don’t lace your fingers together.
• Hold your elbows out to the sides but rounded slightly in.
• Tilt your chin slightly, leaving a few inches of space between your chin and your chest.
• Gently pull your abdominals inward.
• Curl up and forward so that your head, neck, and shoulder blades lift off the floor.
• Hold for a moment at the top of the movement and then lower slowly back down.

HEEL TOUCHES 30 Reps:

• Lay down with your back on the ground and your knees bent and pointed towards the ceiling.
• With your arms on your side raise your shoulders slightly off the ground.
• Using your abs rotate your right hand down to your right foot and then back up.
• Then do the same thing with your left hand.
• Alternate back and forth for the desired amount of repetitions.

WINDSHIELD WIPERS 40 Reps:

• Begin on your back with knees bent, feet flat on floor and arms stretched out to the sides.
• Gently lower your knees to the left side of your body and place on the floor. Gaze right and breathe.
• Engage your abdominals and slowly pull your knees back to the start position.
• Gently lower your knees to the right side of your body and place on the floor. Gaze left and breathe.
• Repeat a few more times as desired or needed.

  

 source: https://www.eatiingbuilding.com

Read More

The Best Way To Lose Your Weight By Cycling

Being a bike-lover, cycling is the best thing to burn your calories. The instant solution that clicks to the mind when you are wondering about losing weight is the exercise. Take some time off from the self-reflection and be open to the advice of the others, the first solution, you will hear is the ‘exercise’. This word is used with so much conviction that it has almost become synonymous with weight loss. However, for the creative people, there are many alternatives to the pure workout session that you can use to shed off those extra calories.

Search For A Cycling Track Near Your Home

Though cycling does not require any certain kind of environment, it is still better to hunt a dedicated cycling track near your home. Being on the cycle track will save you from any unexpected incidents on the roads and the crossing. You will know that only other bicyclers are on the track and you would not have to worry about the collision or accidents.

Buy The Bicycle Equipment

So, you have the mountain bike, do you need anything else with this? Apparently, it may not seem necessary, but the use of safety equipment is crucial to your well-being on the cycling track. The safety equipment means a helmet, knee pads, and a smartphone case to save your phone. Additionally, you can buy a water bottle and a backpack to keep your essential items.

 

Cycling Equipment

Install The Tracking App

If you are tech-savvy and like to use the new technology, you must make use of the iOS apps that can track your activity. These interactive apps have become so much sophisticated that they can track your average speed, no of turns, and the angle of a bicycle along with marking your track on the geographical map. You can enable the app and can fasten the Armband for iPhone 5 on your arm and having your phone in it. That’s it, from then onwards, it will automatically record the above-mentioned variables and in the end, a compiled report will be displayed on your screen. You can also compare the past activity with a present one to know the improvement.

  

Cycling Tracking Application

Make A Schedule

If you are a serious candidate for the weight-loss mission, you need to have a routine. Make a schedule for yourself and try to find a peer who is on the same mission. Try to compete with each other on the mileage and outshine the other’s performance on a weekly basis by declaring the winner. Do not get stuck in the gym or exercise, your hobby can help you to get through this hard time and you can burn your calories in an easy way.

Source: https://everydayhealthyfood.com

Read More

The World’s best Exercises For Back Fat And Underarm fat

The excess fat on the rear is an especially embarrassing a part of your body that may cause you to feel diffident even if you look nice in some vesture.

Actually, the underarm and back fat square measure thought-about because the most difficult elements of the body to burn fat. the additional fat triggers mental distress in many of us.


Fortunately, there's the simplest way to effectively get eliminate the surplus underarm and back fat. By having a diet and doing specific exercises you may be ready to eliminate the additional fat and tone your muscles.

However, it's important to grasp that you just ought to create a true effort thus you'll be able to accomplish your goals and obtain the required results.

HERE square measures the simplest vi EXERCISES TO BURN UNDERARM AND BACK FAT: 


These exercises target all the muscles within the higher body. you ought to perform them for a couple of weeks so as to urge eliminate the underarm and back fat and tone your arms and back. what's additional, you may not like any instrumentality to try and do these exercises.

1. T-Y-I Exercise

Even though this exercise is extremely straightforward and simple, it will effectively strengthen your muscles and improve your posture. This exercise can strengthen all of your back muscles as well as higher back and lower back muscles.

T: Lie on the ground with the face down. Extend your arms and type the letter “T” along with your palms turned toward the bottom. Then, carry them and confirm to squeeze your shoulder blades. Hold this position for seven seconds then come back back to the start position. Do a pair of sets of twenty repetitions.


Y: Lie on the ground along with your face down. you ought to move the arms into a Y position. Slowly carry your arms and squeeze you're ought to blades along. whereas doing the exercise, confirm to stay your arms straight. Then, come back back to the start position. Do a pair of sets of twenty repetitions.

I: you ought to stay within the lying position and extend your arms on top of the pinnacle. Move your arms into a grip of I then carry your arms straight up whereas squeeze your shoulder blades and pushing them during a direction to your lower back. Do a pair of sets of twenty repetitions.

2. Prone Reverse Fly


This powerful exercise effectively targets all little spots in your higher back.
Lie on the ground {with your|together along with your|along with your} face down with your arms at facet. step by step carry your head and chest off the bottom. confirm that the rear a part of your hands is facing the ceiling. Also, confirm to squeeze between your shoulder blades. Do three sets of fifteen repetitions.

3. Snow Angels
Lie on the ground along with your face down. Extend your arms to the edges along with your palms facing down. carry your arms on top of the pinnacle whereas keeping the pinnacle down.

Also, keep your back straight and your feet a couple of inches from the wall. Then, you ought to lower the arms back to the edges, ensuring to stay them straight. Perform three sets of ten repetitions.

4. Superman Exercise


Lie on the ground along with your face down. Stretch your arms over the pinnacle and step by step carry your arms, legs, and chest off the bottom. Do three sets of ten repetitions.

5. Plank Drops

This exercise can considerably improve your body posture and strengthen all of your back muscles. it's terribly straightforward and easy to perform and can effectively eliminate the rear fat.

Get down on your feet and forearms along with your legs wide apart. confirm to not move your hips whereas lowering your chest down. Squeeze your shoulder blades along and hold for a minimum of ten seconds. Do a pair of sets of twenty repetitions.

6. The Bird-Dog Exercise
This is a classic core exercise which may elevate core strength in your abs and back. it'll enhance your balance, stability and blood flow and tone your back, arm, and shoulder muscles.



You should begin on high-low-jack along with your knees beneath the hips and your hands beneath your shoulders. Keep your back straight. Extend your left arm and your right leg and hold this position for a couple of seconds. Switch sides and repeat a similar procedure.

The best issue regarding these exercises is that you just won't get to visit a gymnasium. you'll be able to perform the exercises at your house. Perform them frequently and when a couple of weeks, you may notice important enhancements. Enjoy!

Read More