V In today’s world all need to have the भुवनेश्वर
In today’s world all need to have their visible abs .Basically, the abs (abdomen) are the muscles which are located between the pelvis and ribs in front of the body. These muscles are divided into 4 groups –the internal obliques, the external obliques, the transverses abdominis and the rectus abodominis. The basic key to get the abs is to lower the body fat % and to be in calorie deficit. But that is not enough. Many people do crunches everyday without having any knowledge. But, the truth is that lifting weights and doing exercises to target each and every part of the body is also crucial .As they all uses core which would be beneficial to get those visible abs. You can activate your abs by doing certain ab exercises which will lead to visible abs. But these exercises for targeting the abs can be done three times per week to get the best results. As the body also needs rest. So here are the top 10 bodyweight exercises which strengthen the core resulting in the formation of abs.
It is a great exercise which basically target your upper abs. In this exercise you have to lie down on your back and bend your knees in about 45 degree position from your hips. Keep the hands across your chest or above the neck. Then contract your abs and inhale after that slightly lift your body up by keeping your abs tight. Then you have to exhale by keeping your head and neck relaxed. Then again inhale and return to the starting position. You have to lift your shoulders and half back only for best results. Always use your core to raise your upper body in order to minimize the risk of neck injury. Move in a slow and controlled manner as rapid movement won’t engage your core properly. Do three sets each of 10-12 repetitions for best results .Make sure to always keep your core tight while doing it.
It had several benefits as it strengthens the core and helps in maintaining the correct posture of our body. It also helps to fix the lower back pain .So overally it’s a great exercise for your upper abs and you must try it if you want to see your abs.
2-LYING LEG RAISES-
It is a wonderful exercise to target your lower abs. You can feel a better pump if you do it in a proper form. In this exercise you have to lie on your back and then you have to keep your hands under your lower buttocks. After that keep your legs straight in front of you by keeping your lower back straight on the ground. Keep your ankles and feet slightly off the floor. Then you have to keep your knees straight and start raising your legs by flexing the hips and then return back to the starting position which counts your 1 rep.
Make sure you exhale and inhale while going up and down respectively .Always keep your core tight while performing it. Do 3 sets each set consisting of 10-12 repetitions.
It is a great exercise which targets the upper abs and simultaneously engages your lower abs .In order to perform this exercise first lie down on your floor then lift the legs until they are perpendicular to the ground. Then fully extend your arms above you and reach your toes with the help of your hands. After reaching hold for one second and then return to the starting position by keeping the hands extended above you. This counts your 1 rep.
Make sure you exhale and inhale while going up and down respectively. Keep your core tight while performing it. Do 3 sets each of 10-12 repetitions for best results.
It is a great exercise which basically targets your lower abs. In order to do this exercise first lie down on the floor. Place the hands next to your sides and then extend the legs fully and keep slight elevation. While keeping legs straight raise one leg up. As you lower the leg, raise the other leg up. This is counted as one repetition.
Make sure to keep your legs slightly above the ground. Keep your core tight while performing it. Do 3sets each of 10-12 repetition for better results.
5-KNEE TUCK CRUNCHES-
It is a great exercise to target your upper and lower abs effectively. In order to do this exercise first sit down on the floor. Now, place both your palms right behind your butts’ .Bend your legs and bring them closer to your chest. Lift your upper body .Your upper body should make an angle of 45 degree with the ground. Now, you have to move your upper body and legs simultaneously and then return back to the starting position. This is counted as 1 rep.
Make sure to keep your abs tight and focus on the form. Do 3 sets each of 10-12 repetitions for best results.
It is a great exercise to target your upper abs, lower abs and obliques. In order to this exercise first lie down on your back. Bend your knees and plant your feet on the floor, hip-width apart. Place your arms behind your head, pointing your elbows outward. Lift your knees to 90 degrees and raise your upper body. So, this is your starting position. Exhale and rotate your trunk, moving your right elbow and left knee toward each other. Simultaneously straighten your right leg. Inhale and return to starting position. Exhale and move your left elbow to your right knee. Extend your left leg and here one rep is completed.
To avoid stain, keep your lower back on the floor and shoulders away from your ears. Rotate from your core instead of your neck or hips. Make sure to keep your core tight while performing this movement. Do 3 sets of 10-12 reps for best results.
It is also a great exercise which targets your oblique muscles. In order to do this exercise sit down on a yoga mat with your butt on the ground. Bent your knees then lean back slightly so your torso and legs form a V-like shape, bracing your abdominal well to engage your core. Then twist your torso from side to side without moving your legs. This counts your one repetition.
Keep your spine straight while doing this exercise. Keep your core tight for more impact. In order to increase your difficulty level you add some weights in your hand. Do 3 sets each of 12-15 reps for best results.
8-SIDE PLANK ROTATIONS-
It is a wonderful exercise to train your obliques more effectively. In order to do this exercise first of all start in a traditional side plank position. Raise your top arm straight above you then lower your arm and rotate your core as you thread your top arm through space under you . Stop when your shoulders are close to being parallel to the floor. Unthread your arm and return to the starting position. This counts your one rep.
This exercise helps in maintaining balance of your body and also improves the stability. Do 2 sets for each side consisting of 10-15 reps on each side.
9-COMMANDO PLANK –
For commando plank begin in the standard plank position resting on hands and toes with a neutral spine. Squeeze your abs and from there lower down to one forearm at a time and then back up onto your arms. This counts your one rep.
Repeat this movement for 15 times in each side. Do three sets of 15 reps for toned abs. Make sure to contract your abs while doing this exercise.
It is the most effective way to built deep core strength. It is an isometric core exercise which strengthens the abdomen and help in stabilization of spine. In order to perform this exercise first lie on your back and extend your arms overhead, then straighten your legs with your together and toes pointed. Tighten your core by drawing your ribs towards your pelvis and flex your abdomen region. Raise your feet, legs and shoulders off the ground and flatten your lower back against the floor.
Hold and stay in this position for about 40 seconds in each set .Do 2 sets of this exercise for effective core strength and contract your core during this exercise.
So these are the top 10 bodyweight abs exercises which you can try in your home in order to get ripped abs.
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We are all leaving behind peace and serenity in the pace of life. Music is something which holds me and will surely hold you as well.
"Serene" my first Original Composition
Releasing on Spotify, Apple Music, etc.
Your Share and Support wings young artist like us.
Nishanta Raj is a self-trained pianist all the way from India. Music has been an intimate part of his life. After years of playing the piano he started working on his own Compositions. It's on 2021 when he decided to release his Compositions.
Hailing from a middle class family and questing upon his musicality, his urge to learn the piano wildly grew as a teenager.
Being a firm believer of "Where there is a will, there is a way" discarding his non-availability of resources and proper teaching, Nishanta Raj made his own way to it.
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Today I am going to talk about the topic where a person is restricted to speak. Yes, you got it right. The crimson wave or menstrual flow is what you call it. There are a lot of superstitions about periods all over the world and our country comes first. I don't understand the problem of our society, we only believe in impractical things. Some people say that when you're on your period, you can't go to the kitchen or cook for others. Some say that you cannot enter the place of worship and some also say that if you wash your hair your flow will decrease or it will affect your fertility later in your life. Is it practical? No, we still believe.
In fact, we are limited to talking about these subjects. When a teacher teaches this topic, he/she will either skip or will ask you to study the topic in your home. But why? If it is in our curriculum it means we need to understand it practically. Why are we making it 'taboo'? Why do we all feel restricted to talk? Children should be given proper knowledge so that misunderstandings and misconception do not come. As a bio student I understand things practically but many people don't. We often see menstruation as impure blood but it is not so. It is a sign of a girl's purity or it is a sign of women's power which enables her to carry a life within herself. As a man, we should never make fun of a girl for having a red mark on her skirt, rather we can't ask her if she requires any help. We should respect our nature and science and should try to see the things practically.
Waking up to morning is a blessing in itself.
Not everyone is fortunate enough to see this beautiful morning that you take for granted every single day. Take a deep breath and let that sink deep in you. Take a moment or two to thank the almighty for this wonderful day that has been served to you each and everyday. With this grace and blessing up your sleeves try to seek happiness in the small things to keep you going for the big things. Try to be the better you than what you were yesterday, Or an hour or a minute ago. Stop comparing yourself to someone else for once and for good coz comparison is the killer of joy and if you think it’s not, ask yourself again to why u were down a minute an hour or a day ago when you were scrolling down your Instagram or Facebook comparing yourself to someone’s life and on the process Having self pity for no good reason and even if You were to compare, compare your idol before he/ she could make it then u’ll Know your idol or the person you looked up to could still make it despite they being in the more uncertain situation than you are right now. So if they can u can too. i know, It’s easier being said than done but let’s try to be the best of our version and radiate positivity in our surroundings.
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Ngoi wa Mangai Alizaliwa Tarehe 25 5 mnamo Mwaka Elfu tisa mia tisa Tisini Na Kenda Huko Ndola Zambia Akapata Elimu yake Ya Msingi Katika Shule Ya Levy Mwananwasa Ndola Zambia Darasa la Kwanza Hadi la Nne Ndipo Wazazi wake Walipo Hamia Singida Tanzania Kikazi Na Yeye akahamia Shule Ya Msingi Ya Kibaoni Singida Tanzania
Umahi, Wife Commiserate with Council Boss Over Sister's Death.
By Einstein Chukwu.
Ebonyi State Governor, Engr. David Nweze Umahi, has commiserated with Dr. Nora Oluchi Alo, Chairman, Ezza North Local Government Area of Ebonyi State over the death of her sister, Mrs. Irene Ngozi Nwoka.
Mrs Nwoka, until her death, was a Chief Community Health Technician in Ebonyi State Ministry of Health.
Sympathizing with Nora's family, Ezza Nation, the deceased’s friends and associates, the Governor represented by the Secretary to the State Government and Coordinating Commissioner, Dr. Kenneth Ugbala Igwe, said that the testimonies surrounding the life she lived was a testament to her high moral values as a peace maker and a virtuous woman.
The Governor urged the Chairman, Ezza North LGA to take solace in the quality of life lived by her sister, Ngozi and the children she left behind, adding that she lived beyond expectations of the people even when her parents thought that she would not marry let alone have children due to health challenge she battled with during her secondary school days.
He maintained that life could never be enough not minding the number of years a man may live on earth and charged the family to uphold the legacies she left behind.
“On behalf of the Governor of Ebonyi State Engr. Chief David Nweze Umahi, I commiserate with the Nwoka family, the people of Ezza South and Ezza North LGAs, especially Dr. Nora Oluchi Alo, over this unfortunate incident. Let me inform you that life can never be enough no matter the number of years spent on earth. It is not how long but how well it was spent.
“The testimonies surrounding the life that our sister lived is a sign that she had lived a good life. We enjoin the Ezza Nation, the people of Ikwuato Idembia, Ezza South LGA, friends and associates to take heart. And to our dear sister, Nora and the deceased family, the only way to immortalize her is to uphold those virtues she left behind especially her children. I pray for the peaceful repose of her soul in heaven”, he concluded.
Chief Mrs. Rachel Umahi, represented by the Special Assistant to Governor in Her Excellency's Office, Mrs. Patience Offor Okorie, in her condolence message described death as traumatic, an immutable bane on human existence that strike with bitterest agony and leave us with questions that the mind struggles in vain to answer.
She maintained that Ngozi Nwoka's positive footprints are bold and inscrutable and as well encouraged Nora's family to remain focused and stay closer to the beloved children she left behind.
Chief Mrs. Rachel Umahi said “I received with great pain, the notification of eternal passage of your dear sister, Mrs. Irene Ngozi Nwoka. Sadly, death remains the immutable bane on human existentiality and an unwelcome guest.
“There is no doubt that your sister’s death has inflicted huge void, pain and sorrow to you and your family. The fact that she died young makes it even more traumatic to your family. This is further aggravated when you remember the beautiful moments you both shared. Her generosity, good family life and humility are collateral debit upon your family and society at large, difficult to bear. Her commitment to the Christian faith and services will be missed.
“In all of these, you should be consoled by the fact that she left positive footprints in her earthly journey and a good name that the family should be proud of. However, the best way to immortalize your sister is to remain focused in her ideals and be close to the beloved family she left behind. May the angels receive the humble soul of Mrs. Irene Ngozi Nwoka in paradise”.
The funeral Mass was conducted by Church of Christ, Onwe Road. In his homily titled "What will you leave behind”, Evangelist Nworie Ogobuchi Omege, said that death was an inevitable end of every human being on earth no matter how careful and protective the person may be. The Clergyman charged the family not to mourn as people without hope as late Irene left behind worthy legacies.
The burial attracted esteemed guests, including His Excellency the Deputy Governor of Ebonyi State, Barr. Eric Kelechi Igwe, Ph.D., represented by the Commissioner for Agriculture and Natural Resources, Chief Ogoali Nome, Commissioner, National Population Commission, Hon. Darlington Okereke, Chairmen, 13 LGAs, Clergymen, Traditional Rulers, and Members of Ebonyi State Executive Council.
PRO- SSG/Cabinet Office
Health System Of Pakistan and Government
Health is the state when a person is mentally and physically fit.The Health is the sign of happiness because a person with good health enjoys the Life on his own will but a sick person doesn't enjoys the life as his own life.
Pakistan is an Under developing country so it's Health system is not quite good.It is also under Development.As the Government of Pakistan is trying to Provide health facilities to every person.But there is also some black sheep's in this system that doesn't not work for the service of mankind they just want to earn.The Health care system of Pakistan consist of 30% Public and 70% Private sector.The health system of Pakistan is now even better than the neighbour countries.The health system of Pakistan is now in the hands of Provincial Government after the 18 Amendment.The federal Government gives idea and funds to the Provincial Government.The Government provides 1000 health facilities to the Public form Basic heath units to the tertiary Heath units.Since from the Independence the federal health Department is responsible for the planning, production and Management of Human resources in health Care system.The Pakistani health system Is working very hardly on the health system since 2013.The Government provides good health Care facilities to the Public by the building of THQ'S and DHQ'S in every city.In villages the government is trying to Provides the health Care facilities by Rural Health care centers.
In Pakistan the major disease that is found at that time is AID'S.The Government of Pakistan is trying that people have to stay away from those factors that cause AID'S.Government Published many articles on this disease.But the situation is now in control.In the day's of COVID-19 the government made a good plan to face this harsh problem.For which the WHO also praise Pakistan for their steps and Plan.If by chance the covid 19 increase in Pakistan there were not even hospitals and Good health care system to face this problem.The Government has now issued the Sehat Insaf Card the Public.This will helpfull to cure the mediocar people in their bad heath days.This is very efficient way to help the Public.As the government is trying to work but some people doesn't perform their duties they are now the black sheep's of the country.As the