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These Are By Far The Best Exercises For Getting Six-Pack Abs

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Having 6-pack abs can surely make you look attractive but to achieve these abs one needs to put in a lot of hard work and dedication. Many of our Bollywood stars flaunt six pack abs like a complete pro. From Ranveer Singh to Tiger Shroff, John Abraham, Hrithik Roshan and Varun Dhawan, six-pack abs have been a style statement for quite some time now. To achieve six-pack abs, you need a lot more than endless crunches and sit-ups. Following a proper diet and doing exercises which focuses especially on your mid-section are going to help you achieve six-pack abs.
Following are the best exercises which will help you have six-pack abs:
1. Seated leg tucks
This exercise helps in developing upper and lower rectus abdominis. You simply need to sit on a bench crosswise. Raise your legs, bend your knees and lean backward at 45 degree angle. Hold on to the side for support. Use a scissor movement and curl your upper body towards pelvis while rounding your back. Raise your knees towards your head and make body look like a v-shape. The exercise will make your upper and lower abdominals crunch together.
2. Ab crunch machine
This machine in the gym is quite an essential one for your six-pack abs. Use the ab crunch machine regularly in the gym and perform your reps nicely and slowly. Make sure that your abdominals feel a burn as they work in the movement.
3. Cable crunches
This exercise helps in developing upper and lower rectus abdominis. To perform cable crunches, you need to attach a rope to an overhead pulley. Grab each end of the rope and kneel down while holding the rope in front of your forehead.
Bend and curl your torso downward in a way that your back rounds. Move towards your knees. You should feel the stretch on your abdominal muscles which crunch together. To increase the effectiveness of the exercise, squeeze your ab muscles at the end of the movement for 3 seconds and release. Slowly return to the position in which you started.
4. Exercise ball pull-in
This exercise helps and develops your lower rectus abdominis. Get in a position where your feet is resting on the ball and your hands are down on the floor in a push-up position. Now, try tucking your knees towards your chest. The ball will roll in the same direction along with your feet. Pause for a second once your knees are close to the chest, release and get back to the starting position.
5. Hanging knee raise
This exercise helps in shaping and developing lower rectus abdominis. Hang up straight from a pull-up bar or any bar which is strong enough to hold your weight. Keep your feet together. Raise your knees towards your chest. Raise them as high as you can. Pause for a few seconds while you squeeze your lower abdomen. Lower your feet back down and repeat the movement.
6. Jackknife sit-up
This exercise helps in shaping your intercostals, external obliques and pectineus. To perform the jackknife sit-up, you need to sit on the floor while holding a medicine ball, your feet out in front of you. Bend your knees slightly and lift your feet slightly up from the ground. Your ankles should be together. Lean back so that your torso is at 45 degrees from the floor. Hold the medicine ball out straight from your chest, arms only slightly bent. Twist your torso over to one side and try to bring the medicine ball towards the floor. Pause for a moment and repeat the same action in the opposite side.


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Health

5 Foods That Will Detoxify Your Lungs And Heal Them Naturally

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Are you a chain smoker? Do you live in a polluted area? Our lungs are a vital organ and the most ignored organ of our body. It is through them that we breathe.

Consequently our lungs are also sucking in harmful elements from the air around us. They are exposed to harmful pollutants and microbes that get deposited from the air we inhale. For people who smoke, their healthy lungs turn black with the deposition of tar in their lungs. Regular detoxification of lungs will help in smooth functioning and help in expulsion of toxins. Thus it is important that we choose healthy foods to cleanse our lungs, so as to reduce common lung diseases and respiratory problems such as asthma, bronchitis, pneumonia and cystic fibrosis.

Some foods which are great for good lung health are listed below:

 

1. Garlic: The anti-inflammatory properties along with a high level of allicin helps to fight infections and reduces inflammation. Garlic has also been considered by many as being an effective remedy in improving asthma and can help to reduce the risk of lung cancer.

2. Apples: An apple is healthy, loaded with nutrients, high energy, high fiber, low calorie food. Its flavonoids and the wide variety of vitamins, and antioxidants, particularly vitamin C, helps us to maintain a strong immune system and a healthy respiratory system. When we have healthy respiratory functions, we can fight off lung diseases and prevent them naturally.

3. Ginger: Due to its anti-inflammatory properties ginger will help to clear your lungs naturally. You can add ginger to various dishes as it is a widely used herb. Also you can add it in your morning tea.You can also use it to prepare ginger tea blended with some lemon in it. This is beneficial to remove toxins from the respiratory tract.

4. Green tea: Drink a cup of your favourite herbal green tea before going to bed to release toxins in the intestine that can lead to constipation or other stomach ailments. You should refrain from overloading your lungs with tedious work during this purification process.

5. Lentils: In order to optimize the oxygen transportation faculties of the lungs, healthy hemoglobin levels are absolutely critical. Hemoglobin is a protein molecule that is found in red blood cells and aids in transporting oxygen from the lungs to body tissue. As an added benefit, hemoglobin stimulates the internal processes that returns carbon dioxide back to the lungs to be expelled from the body. Black beans, cow peas, dried peas, lentils, red kidney beans, garbanzo beans, and soybeans are some foods containing properties that raise hemoglobin levels. Additionally, supplement beans and lentils with vitamin-C rich foods to maximize iron absorption.

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Fasting may help keep age-related diseases at bay: Study

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Fasting can boost the body’s metabolism and help protect against age-related diseases, a study has found. The circadian clock operates within the body and its organs as intrinsic time-keeping machinery to preserve homeostasis in response to the changing environment. While food is known to influence clocks in peripheral tissues, it was unclear, until now, how the lack of food influences clock function and ultimately affects the body.

“We discovered fasting influences the circadian clock and fasting-driven cellular responses, which together work to achieve fasting-specific temporal gene regulation,” said Paolo Sassone-Corsi, a professor at the University of California, Irvine in the US. “Skeletal muscle, for example, appears to be twice as responsive to fasting as the liver,” said Sassone-Corsi.

The research, published in the journal Cell Reports, was conducted using mice, which were subjected to 24-hour periods of fasting. While fasting, researchers noted the mice exhibited a reduction in oxygen consumption (VO2), respiratory exchange ratio (RER), and energy expenditure, all of which were completely abolished by refeeding, which parallels results observed in humans.

 

“The reorganisation of gene regulation by fasting could prime the genome to a more permissive state to anticipate upcoming food intake and thereby drive a new rhythmic cycle of gene expression,” he said. “In other words, fasting is able to essentially reprogram a variety of cellular responses. Therefore, optimal fasting in a timed manner would be strategic to positively affect cellular functions and ultimately benefiting health and protecting against ageing-associated diseases,” said Sassone-Corsi.

The study opens new avenues of investigation that could ultimately lead to the development of nutritional strategies to improve health in humans.

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Health

High-fibre diet lowers risk of death, non-communicable diseases: Lancet

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Eating up to 30 grams of naturally-occurring dietary fibre — such as whole grains, pulses, vegetables and fruits — daily may prevent the risks of developing non-communicable diseases, finds a review of studies published in the journal The Lancet.

The results suggest a 15-30 per cent decrease in all-cause and cardiovascular related mortality; and reduced incidence of coronary heart disease, stroke, Type-2 diabetes and colorectal cancer by 16-24 per cent.

Increasing fibre intake is associated with lower bodyweight and cholesterol, compared with lower intake or synthetic and extracted fibre.

 

“Our findings provide convincing evidence for nutrition guidelines to focus on increasing dietary fibre and on replacing refined grains with whole grains. This reduces incidence risk and mortality from a broad range of important diseases,” said Professor Jim Mann, from the University of Otago, New Zealand.

“Fibre-rich whole foods that require chewing and retain much of their structure in the gut increase satiety and help weight control and can favourably influence lipid and glucose levels.

“The breakdown of fibre in the large bowel by the resident bacteria has additional wide-ranging effects including protection from colorectal cancer,” Mann said.

Protection against stroke, and breast cancer also increased. Consuming 25-29 grams each day was adequate but the data suggest that higher intakes of dietary fibre could provide even greater protection.

The researchers included 185 observational studies and 58 clinical trials involving 4,635 adult participants.

The study also found that diets with a low glycaemic index and low glycaemic load provided limited support for protection against Type 2 diabetes and stroke only.

Foods with a low glycaemic index or low glycaemic load may also contain added sugars, saturated fats, and sodium.

However, high intakes might have ill-effects for people with low iron or mineral levels for whom high levels of whole grains can further reduce iron levels, the researchers noted.

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