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Exercises for Muscular Legs

The Kashmir Monitor





The leg muscles support the entire body, especially during movement like walking and running. Without them, the body will be able to move from one place to another. Thus, training the legs is important. However, most people skip training the legs and focus on the upper body parts, such as the shoulders and the abdominals. For stronger and muscular legs, the following are some exercises a person can perform.


Squats is viewed as the best exercise for the lower body, which includes the legs. This is the counterpart of the bench press for the upper body and it primarily targets the quadriceps, a group of muscles that forms the anterior or front part of the thigh. Aside from the thigh, squats also engage other leg muscles, which include the hamstrings, the calves, and the gluteus or glutes.


According to Ex Rx, the person starts the exercise by positioning a bar on a rack at upper chest height. Then, he stands and positions himself in a way that bar is high on the back of his shoulders. Next, he grasps the bar to the sides. After that, dismounts the bar from the rack and keeps his legs at shoulder width apart. Once done, the person squats down; he bends his hip back while allowing the knees to bend forward. He keeps his back straight and his knees pointed to the same direction as his feet. Then, he lowers his body until his thighs are parallel to the floor. After that, the person extends his knees and hips until the legs become straight. A good practice is to keep the head facing forward, with the back straight, and the feet planted on the floor, as these facilitate proportionate distribution of weight during the execution.

Standing Calf Raise

Another exercise that improves leg musculature and definition is the standing calf raise. As per Body Building, the exercise is an isolation pushing exercise that primarily targets the calves; however, it is considered as part of the leg training regimen.

As per the publication, the person begins the exercise by adjusting the padded lever of the calf raise machine until it fits his height. Next, he places his shoulders under the calf raise pads and positions his toes in a way that they are facing forward. Also, the balls of the feet should be fixed on top of the calf block, with the heels extending off it; this is to prevent accidental slipping of the feet from the block, which leads to injury. Then, the person pushes the lever up by extending his hips and knees until his torso is standing straight. Also, the knees should be slightly bent and never locked. Once ready, the person raises his heels as high as possible as he exhales; this is done with the knees kept unmoved. The person maintains the contracted position briefly before going back down while inhaling.


Along with squats and calf raise, lunges are also part of leg training for strength and musculature. According to Shape, it is essential for shaping or toning the legs and the backside.

As per the publication, the person starts the exercise by keeping the body straight, with the shoulders back and relaxed and the face facing forward. Then, he steps forward with his one leg and then lowers his hips until both knees are bent to nearly 90 degrees.The front knee should be directly above the ankle and is not pushed out too far. Also, the other knee should not touch the floor. A good practice to boost the exercise’s efficiency is to engage the core or the abdominals. Hence, the exercise not only defines the legs, but also the abs.

Overall, the legs serve as foundation for the human body, allowing it to be stable during motion. Failure to train them leads to weakness, which affects movement, as well as man’s activities of daily living. Along with the aforementioned exercises, total leg development can be achieved through proper nutrition and sufficient rest.

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Never ignore the common signs of A Heart Attack in Women

The Kashmir Monitor



Every person knows the common signs of Heart attack is chest pain. It’s not like how it is shown in movies where a man is shown gasping for breath, clutches his chest and falls on the ground. When it comes to real life, the symptoms of heart attack are more than just pain in the chest. Yes, chest pain is a symptom of heart attack, but there are other subtle signs of cardiovascular problems, which are important to know. As per studies, women do mostly feel chest pain when they suffer from a cardinal problem, there are few other signs you should be cautious about. If these signs are overlooked then it can even turn fatal.

The common signs of a heart attack one should not ignore in women

  1. Do you feel uncomfortable pressure in your chest?

One of the most common signs of a Heart attack in women. If you are feeling pressure and tightness around your chest, then ask for help. Pain can happen anywhere in the chest, it is not necessary to be the middle of the heart. Do not brush off the situation just because the pain is on the left side.

  1. Breathing Difficulty

Uneasiness and difficulty in breathing is another sign of heart attack in Women. If you are not able to catch your breath and move around even a little bit, then it is an indicator that something is not right with your heart.

  1. Sweating

Sweating on a sunny day or due to intense workout is normal, but if it is random then you should immediately call someone for help. Profuse and sudden sweating can be a sign of a cardiovascular problem. This sign is easily confused with night sweats or hot flashes, which is common with age Overlooking this can be dangerous for you.

  1. pain experienced in both the arms

It is not necessary that pain be experienced only in the chest or in the middle of the heart. At times it can even be on the left or right arm, or even in the upper abdomen. It is important to note that any type of pain above the waist could be due to a heart problem. The pain could be irregular or intense

  1. The most common sign Dizziness

Nausea and vomiting are common symptoms in women. These signs of a heart attack are mostly confused with food poisioned or gastrointestinal issues. But if you are experiencing nausea and vomiting along with pain in the upper part of the body, then it is time immediately rush to the hospital.

  1. Exhaustion

One feels very exhausted, but just like other signs of heart attack, if you feel excessively tired than usual then you get yourself checked. You would actually feel overwhelmed and would not be able to perform any other activity. This sign is often mistaken for anxiety. If you suddenly feel fatigued and uneasy then speak to your practitioner.

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Cutting screen time may reverse sleep problems in teens

The Kashmir Monitor



Limiting exposure to blue-light emitting devices such as phones and laptops in the evening for just a week can help teenagers improve their sleep quality and reduce symptoms of fatigue, lack of concentration and bad mood, a study has found.

Recent studies have indicated that exposure to too much evening light, particularly the blue light emitted from screens on smartphones, tablets and computers can affect the brain’s clock and the production of the sleep hormone melatonin, resulting in disrupted sleep time and quality.

The lack of sleep does not just cause immediate symptoms of tiredness and poor concentration but can also increase the risk of more serious long-term health issues such as obesity, diabetes and heart disease.


Other studies have suggested that sleep deprivation related to screen time may affect children and adolescents more than adults, but no studies have fully investigated how real-life exposure is affecting sleep in adolescents at home and whether it can be reversed.

Researchers from Netherlands Institute of Neuroscience, the Amsterdam UMC and the Dutch National Institute for Public Health and the Environment, investigated the effects of blue light exposure on adolescents at home.

Those who had more than four hours per day of screen time had on average 30 minutes later sleep onset and wake up times than those who recorded less than one hour per day of screen time, as well as more symptoms of sleep loss.

The team conducted a randomised controlled trial to assess the effects of blocking blue light with glasses and no screen time during the evening on the sleep pattern of 25 frequent users.

Both blocking blue light with glasses and screen abstinence resulted in sleep onset and wake up times occurring 20 minutes earlier, and a reduction in reported symptoms of sleep loss in participants, after just one week.

“Adolescents increasingly spend more time on devices with screens and sleep complaints are frequent in this age group,” said Dirk Jan Stenvers from the Amsterdam UMC.

“Here we show very simply that these sleep complaints can be easily reversed by minimising evening screen use or exposure to blue light,” Stenvers said.

“Based on our data, it is likely that adolescent sleep complaints and delayed sleep onset are at least partly mediated by blue light from screens,” he said.

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Common chemicals can increase risk of metabolic disorders

The Kashmir Monitor



Do you know that your everyday exposure to everyday harmful chemicals can land you into serious trouble?

A recent study has found that people exposed to chemicals called Phthalates, increasing the risk of metabolic disorders. The study was discussed in the meeting, ‘ECE 2019’. Researchers found a correlation between levels of phthalate exposure and markers of impaired liver function, which are indicators of increased risk of obesity, diabetes and heart disease.

These findings suggest that more actions may need to be taken to reduce people’s exposure to these potentially harmful, yet commonly used chemicals. Phthalates are common additives used in manufacturing to produce plastics and they can be found in numerous everyday items including milk, bottled water, instant coffee, perfume, makeup, shampoo, toys and food packaging.


Exposure to endocrine-disrupting chemicals has previously been implicated in causing serious harm to fertility and development, as well as increased obesity risk in rodents and people.

However, no studies have directly investigated how Phthalate exposure is associated with obesity and metabolism. In this study, Professor Milica Medi Stojanoska, one of the researchers correlated the levels of Phthalate absorbed by people with their body weight, type 2 diabetes incidence and markers of impaired liver and metabolic function.

Higher exposure to the chemical was associated with increased markers of liver damage, insulin resistance and cholesterol in people with obesity and diabetes.

Prof Stojanoska says, “Although a small association study, these findings suggest that not only do phthalates alter metabolism to increase the risk of obesity and diabetes but that they are also causing toxic damage to the liver.”

Prof Stojanoska’s research is now looking at the effects of endocrine-disrupting chemicals on human health in adults, adolescents and babies.

“We need to inform people about the potential adverse effects of endocrine disruptors on their health and look at ways to minimise our contact with these harmful chemicals,” adds the professor.

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