Effective exercises you can do anywhere
. Muscles worked chest, shoulders, triceps, hamstrings, lower back Although regular pushups have their merits, and they are certainly on this list, we start off with one of their more intense variations divebombers. Often done in the military, this exercise requires you to start in a piked position (above far right). You then lower your nose to the ground while maintain your arched position (above middle). Right before your nose hits the floor flatten yourself out as if you are trying to slide under a bar and keeping your hips low to the ground drive your head upwards until you are looking straight ahead. Finally, do everything in reverse until you are back at the starting position. That was one divebomber pushup.
. While this may not be the best workout to do in your hotel room, thats what hallways are for (at least until someone calls the police). The risk is worth it though, as this dynamic exercise works everything from your shoulders to your quads. And the best part? Its easy to explain just get on all fours and start crawling as fast as you can. But remember, these arent baby crawlstheyre bear crawls, and bears dont crawl with their knees on the ground (at least were pretty sure).
. Muscles worked back, biceps, abs Okay, so this is the first of several exercises on this list that you cant really do anywhere. Depending on your level of creativity though you can get pretty close. All you need is a table, a low bar, or something else you can slide under and hold onto. Now, just like in the image above, pull yourself upwards towards the tabletop. Rows are a very effective back exercise and this is probably the closest youll get to doing them on the road.
. Muscles worked quads, glutes, hamstrings This is probably one of the best leg workouts you are going to get without a gym and luckily its pretty straightforward. All you have to do is take a large step with one foot and bend your knee to a 90 degree angle (as in the image above). Although you can walk forward with each lunge you dont have to. You can stay in the same spot if you want and just keep switching legs. Heck, you could even do these in the shower.
1 Leg Wallsit
. Muscles worked quads If you are anywhere near a wall then you have all you need to destroy your quadriceps with this intense exercise. There isnt much to explain, but if you cant do one leg, do two.
. Muscles worked calves, hip abductors, hip adductors While there is probably no need get into the how of jumping jacks, as we assume everyone is at least familiar with the mechanics, unfortunately familiarity breeds contempt and this workout is often overlooked due to its percieved simplicity. It can be an amazing warm up though, and if you are having trouble finding space to run jog, a thousand jumping jacks make for an excellent cardio workout.
. Muscles worked lats, traps, biceps, rhomboids, deltoids Depending on your grip (overhand, underhand, spread) you are essentially working out your entire back. Like table rows, however, this exercise requires something for you to grab.
. Muscles worked calves Not surprisingly this exercise targets one muscle your calves. You dont need much space to do it but if you can find a slight ledge, as in the image above, it will allow you to have a greater range of motion.
. Muscles worked deltoids Although at first glance this exercise may seem trivial, beggars cant be choosers. If you want to work out your shoulders without a gym you need to improvise. Besides, after the thousands shoulder circles we guarantee you that youll feel it. If you dont though, put something in your hands.
. Muscles worked quads, calves, hamstrings This is a dynamic exercise that only requires an elevated surface. Once you figure that part out youre ready to break a serious sweat. Just jump up onto the box park bench bed etc. and then jump down again. Repeat this until your lower body is destroyed.
. Muscles worked lower back Starting in the prone position (above left) pull your head and upper back off the ground. Hold it for a second as you focus on contracting your back muscles and then lower yourself back down. Cycle through this several times and you should feel a pretty good workout, especially in your lower back.
. Muscles worked upper chest As we promised, here is yet another pushup variation. All you have to do is find an elevated surface to rest your feet on and then proceed with pushups as normal. The advantage of these is that they specifically target your upper chest, and depending on the degree of incline, your shoulders as well.
. Muscles worked quads, calves, hamstrings Here is yet another powerful lower body workout. If you failed to find that perfect elevated surface for your box jumps fear not, jump squats to the rescue. With your hands behind your head proceed with a regular squat and once you reach your lowest point explode upwards, jumping of the ground. Repeat.
. Muscles worked chest, triceps, abs We promise were at least half way through the pushup variations. The reason we include so many is because they are extremely effective and work numerous muscles groups. Spiderman pushups involve you emulating the superheros wall climbing movements as you are doing pushups on the ground. Basically, every time you lower yourself, one of your knees will come up and tap your elbow.
. Muscles worked triceps This is the only exercise on our list that is designed to deliberately target the triceps. In order to maximize the effect, if you can find a surface to raise your legs off the ground, the intensity of the workout is compounded.
. Your core is the most important part of your musculoskeletal system for obvious reasons (its right in the middle of your body) and leg raises are one of several exercises on this list designed to target this muscle group. You may find that they workout out your quads as a secondary muscles group too.
. Muscles worked abs, back, shoulders No, this is not planking. In order to do this exercise you have to actually hold yourself up off the ground. You can also modify the exercise by turning to the side and holding yourself on one elbow. This is one of the best things you can do for your core.
. Muscles worked abs, glutes, hamstrings If one foot is too hard, use two feet, but whatever you do, make sure that you include this exercise in your gymless workout. It is the only one on this list that specifically targets your glutes and hamstrings.
. Here we have yet another group of exercises designed to target your abs. Although normal crunches are super effective by themselves, there are numerous variations that you can try in order to hit your oblique abdominals as well (bicycle crunches above).
. While this is primarily a cardiovascular workout, it works a number of muscles in the process. It can be a bit hard to describe, but in order to start this exercise you need to assume a pushup position (above left). Now your are going to alternate bringing your legs up towards you hands (above right). Keep doing this until you feel the burn.
1 Leg Squats
. Muscles worked quads, glutes, hamstrings If doing a one legged squat seems intimidating, dont worry, its not as crazy as it seems. Start off by using a chair and then gradually wean yourself off of it.
. Muscles worked heart, lower body Finding a good spot to run while you are on the road is not easy. You dont know the area and if youre in a bad part of town then it may just be best to stay in your hotel room. Oh well, so much for cardio. No Quit that defeatist attitude. Its back to the hallwaywere doing sprints.
. Your traps (neck muscles) are one of the hardest parts of your body to target without having some sort of weight in your hands. In fact, unless you can find some parallel bars, hang from them upside down, and do inverted pullups you are going to need to improvise. Probably the easiest thing you can do is stuff your suitcase and use that as a stand in dumbbell.
. This is one of those workouts that will probably leave most people thinking yea, right. Its really not that bad though. If you cant hold a handstand, find a door or a wall to support your legs. Also, put a pillow between your hands just in case you come down and find yourself unable to push back up. If you cant go down at all though, thats fine. Just try to hold a handstand.
. If you dont know what a burpee is then all your childhood coaches must have had very kind hearts. They are probably the bane of every athletes existence, but there is a reason for that they are extremely effective. As in the image above, you start by squatting down. Next, shoot your feet out in to a pushup position and guess what? Thats right, do a pushup. Now bring your feet back under you and explode upwards reaching as high as you can. Thats one burpeebut dont stop there.
. Stand on band with feet slightly wider than shoulder width. Holding a handle in each hand, bring the top of the band over each shoulder. (If it's too long, secure band in place by crossing your arms at your chest.) Sit straight down, chest up, abs firm, pressing knees out over your toes. Rise back up to start position and repeat for 8 to 12 reps.
. Kick it up a notch with this quad builder. Anchor a loop band in a low position on a support (like an incline bench), looping the other end around your ankle with the band positioned behind you. Step away from the anchor to create tension on the band, and position feet hip width apart. Shift your weight to the left foot, and lift the right leg from the floor. Extend the knee until it straightens out in front of you. Slowly return to starting position and repeat for 8 to 12 reps before switching legs.
Prone Lying Leg Curl
. Lie belly down and loop a band around your right ankle, anchoring the other end to a door or support. Scoot away from the anchor to create tension. Tighten your core and bend your leg at the knee, bringing your heel toward your glutes as far as you can comfortably go. Slowly return your leg to starting position and repeat for 10 to 15 reps, then switch sides.
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Bicycle Without a Seat
. This unusual designed Dreamslide Bike is to be used in a standing posture where you shift your weight and sway from side to side to change direction.
. Invisible Objects: Generally molecules are composed of atoms which are different in kind. For example, the molecule of water has two different atoms, the oxygen atom and the hydrogen atoms; alcohol has three different kinds of atoms, oxygen, hydrogen
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Balance the safety and convenience
. While there have been ample studies showing that there may be side effects to cell phone usage, there have been many studies refuting the health impacts, causing a large level ofuncertaintyand misunderstanding. Its human nature to keep using somethin
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. Kundalini yoga is an ancient practice designed to bring forth the Kundalini, or reservoir of energy, stored at the base of the spine. Through the use of breath, posture, chanting and meditation, this energy is stimulated and consciously directed thro
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ROCK SHELTERS OF BHIMBETKA MADHYA PRADESH
. These are an archaeological site of the Paleolithic Age, exhibiting the earliest traces of human life on the Indian subcontinent. These caves were declared a world heritage site in 2003.
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. He is widely regarded as one of the greatest batsmen of all time, especially in the ODI format of the game. Richards was voted one of the five Cricketers of the Century in 2000, by a 100 member panel of experts, along with Sir Donald Bradman, Sir Gar
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. You may be patting yourself on the back for choosing a wrap over a couple slices of bread. It turns out that many varieties are actually worse for your waistline than a couple slices of whole grain bread. A Mission Spinach Wrap, for example, racks up
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. Single legged calf raises tone the calves. Isolating each leg prevents you from using the other calf during the lifts. Stand up straight, lift your right foot off the floor and shift your weight onto your left foot. Bend your left knee slightly, tigh
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. Indira Gandhi was born on November 19, 1917 in Allahabad (in modern day Uttar Pradesh), British India. Her father was Jawaharlal Nehru, who would go on to become the first prime minister of India following its independence from Britain, her mother, K
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Beware of Animals
. Not surprisingly, animals can be frightened by kites. Exercise caution when flying in the Vicinity Of Animals, especially horses. When spooked, horses have a tendency to bolt, putting their riders at risk.
. In many ways, Marconi was a very eligible bachelor. Twice he became engaged to American girls while he was on one of his many transatlantic voyages to test out or monitor the progress of his radio communications equipment.When he eventually married,
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. Cave 16, also known as the Kailasa temple, is the unrivaled centerpiece of Ellora. This is designed to recall Mount Kailash, the abode of Lord Shiva looks like a freestanding, multi storeyed temple complex, but it was carved out of one single rock,
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. The distinctive Worldport terminal at New York JFK Airport is earmarked for demolition.It was orignally known as the Pan Am terminal, and with its flying saucer shape, has appeared in a number of films, including Live and Let Die.Its impending demis
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. This is yet another simple and stylish Arabic mehndi design to attempt for a Bollywood wedding look .You can even try this on Karwa Chauth or Teej.
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. While holding a vertical body position, one leg remains vertical while the other leg bends so that its toe is touching the knee of the vertical leg.
. Cave 2, adjacent to Cave 1, is known for the paintings that have been preserved on its walls, ceilings, and pillars. It looks similar to Cave 1 and is in a better state of preservation.Cave 2 has a porch quite different from Cave one. Even the fa
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. Dried apricots provide a very good source of potassium. Potassium is a mineral and electrolyte which is useful to regulate proper fluid balance. This helps in proper muscle function and regulates the heartbeat.
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. A large peach has fewer than 70 calories and contains 3 grams of fiber. Its also a good source of vitamins A and C. one of the benefits of peach is that since this fruit is rich in Vitamin A, the regular consumption of peaches also results in the pre
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. Uses stretch fabric hugging the body, similar to a runners training clothing. Woollies and thick socks are definitely no longer fashionable.
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. Aerobic exercise that challenges the heart and lungs by using large numbers of muscle groups continually for at least 20 minutes improves the functioning of these vital organs even if youíre in your 60s and have never exercised before, according to a
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Undavalli Caves Andhra Pradesh 2
. The Undavalli caves are an example of how many Buddhist artefacts and stupas in the state were converted into Hindu temples and deities. It was originally a Jain cave resembling the architecture of Udayagiri and Khandgiri. The main cave is one of the
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. Acupuncture provides varying degrees of neck pain relief for forum members. Some people swear by its effectiveness, while others note success about half of the time. Others get no relief from acupuncture.One forum member raised the interesting point
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. Contemporary meets modern stlye at the Villa Zest. Set in Green Point district, this place provides a relaxed setting. The hotel is vibrant by its modern architecture, natural flow of white, glass and stainless steel fused in color. And not to forget
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. California law requires there to be at least two persons aboard a boat towing a skier the operator, and an observer 12 years of age or older.
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. Two or three men stand the caber up with the larger end on top and bring it to the thrower. The thrower slowly hoists the caber off the ground, cradles the tapered end in both hands, and balances it against his shoulder. The thrower then runs forward
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. Dill as a very good source of calcium. Calcium is important for reducing the bone loss that occurs after menopause and in some conditions such as rheumatoid arthritis. Our food ranking system also qualified dill as a good source of dietary fiber and
. Think of your cake. Now, go bigger! Add foam dummy tiers for extra height - it will be worth it for the pictures alone.
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. Commerically produced hockey helmets with chin straps are required for all tournament play at USA Broomball events. A face shield or cage is also recommended. Hockey helmets can cost anywhere from $25 to $90.
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. If you suffer from digestionrelated problems like diarrhea, constipation, bloating, flatulence and so on, nutmeg can effectively offer you relief. Nutmeg oil relieves stomachaches by removing the excess gas from your intestines. Nutmeg can also boost
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Essential Toothcare Donít forget to floss
. Without flossing you miss out on cleaning 40 percent of the surface area of your teeth. Daily flossing helps you clean the parts of the teeth where disease often starts: the gumline. If your gums are prone to bleeding, you need to floss more. Use li
. Burning or Oxidation: Although carbon dioxide is very injurious to health, both of the substances of which it is composed are necessary to life. We ourselves, our bones and flesh in particular, are partly carbon, and every animal, no matter how small
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. Aao milkar Sajaaye Nandlaal Ko, Aao Milkar Karein Gungaan Unka Jo sabko raah dikhaate hain aur Sabki Bigdi Banaate hain, Chalo dhoom dhaam se manaaye janmadin unka. Janmashtami Ki Shubhkaamnaayein!
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Pacific Crest Trail
. The Pacific Crest Trail is 2,663 miles of diverse hiking that begins in the desert and follows the Cascade and Sierra Nevada mountain ranges through California, Oregon, and Washington. It passes through some of this country s most spectacular parks a
. Ontario Place is a multiple use site under development in Toronto, Ontario, and owned by the Crown in Right of Ontario, and administered as an agency of the Ontario Ministry of Tourism and Culture.It takes its name from the original Ontario Place, a
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. Fairway throws must be made from directly behind the lie. A run up and normal follow through, after release, is allowed, unless the lie is within 10 meters of the target. Any shot within 10 meters of the target requires that the player not move past
. Put the heels of both palms on each side of your face at the top of your cheek bone and smile as wide and full as possible. Hold this contraction and use the heels of your hands to press on the muscles of your cheeks that tighten when you smile. Hold
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. EgyptThe Aswan High Dam, replacing earlier dams, contains the River Nile nearly 600 miles 1,000 kilometers upstream from Cairo by a massive embankment 375 feet 114 meters high and 3,280 feet 1,003 meters long, built of earth and rock fill with a cl
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A Touch of Glam
. Mirrored nightstands add an Hollywood Regency style to this simple modern bedroom. We love how the vases on the windowsill pick up the same colors in the throw pillows and artwork.
Do some single leg work
. Lets focus briefly on point number four. Remember how we discussed above that those with knee issues need to improve general quadriceps strength, and also need to improve gluteal strength as well? For these reasons alone, single-leg exercises can do
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Kangaroo River New South Wales Australia
. A long exposure captures the whirlpool action of this section of river in the Southern Highlands region.
Portrait Photography tips for Beginners
Raise that light for stunning catch lights
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Phones not on vibrate
. Music is a personal thing, and your club mix ringtone is quite annoying at 8 a.m.
. Lycopus virginicusBugleweed, Virginian horehound.Key Uses:Overactivity of the thyroid gland, especially during menopauseRespiratory complaints in conjunction with heart problemsWeak heart, erratic pulse, or heart diseaseOrigin : Found in eastern Nor
Valentines Gift Ideas For Her
Movie Night Basket
. Package her favorite movie, a cozy blanket, and a package of popcorn in a wicker basket to plan a romantic date in for Valentines Day.
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Go to the Theater
. Behind exercise, people are happiest at the theater. That s the takeaway of a British study on activities that bring people the most glee. Time to scout out tickets for Shakespeare in the park or your favorite Broadway musical.
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. Eating Victoria plum boosts bone health, especially of post menopausal women. It reverses bone loss due to rich amount of penoic and flavonoids compounds. It has the higher bone mineral density in the spine and forearms. It also contains boron which
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Get the Sunflower Applique design
. Let your embroidery machine do most of the work with these 3D scarecrow designs. One even features a tealight nose!
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. The game of Snooker begins with the cue ball in hand in the Half Circle (so the starting player can place the cue ball anywhere inside the Half Circle).
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. Color: To the eye white light appears a simple, single color. It reveals its compound nature to us only when passed through a prism, when it shows itself to be compounded of an infinite number of colors which Sir Isaac Newton grouped in seven divisio
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. Dont be afraid to personalize the items you buy. Almost every chair in this room was refinished Two armchairs were whitewashed, and the blue velvet chair was gilded.
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Diagonal half and half nails
. These nails look very pretty and are very easy to do. Just paint your nails in one color and when it is completely dried use cello tape to paint other half and top coat.
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. Illuminating the homes and premises with beautiful earthen diyas, on the festival of lights Diwali is a good old tradition.The traditional oil lamp diya remains the center of attraction of the occasion. It has evolved from being a brown colored cla
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Cos Round Neck T shirt
. Available in five understated shades, this quality regularfit roundneck tshirt from the Swedish minimalist masters is a great staple that you can wear with anything. Well take one in every colour, please.
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The Jaw Dropping NYFW Hairstyles We re Recreating ASAP
. The runways at New York Fashion Week Fall 2015 were chock full of hairstyle inspiration for everyone whether you re high maintenance or laid back when it comes to styling your hair. From big, sexy bouffants to understated waves to braids, see the
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. Clove oil is widely used as massage oil and thus added in many skin creams and lotions. It is also added in soaps due to its antiseptic property and soothing effect. Due to its characteristic aroma, it is also used in making perfumes.
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. When unfair conditions or a malfunction of the tournament supplied equipment occurs, which, in the opinion of a majority of the event judges adversely affects a competitor, he shall be granted the option of a reride only on the passes affected. When
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Do Some Yoga
. Put your feet up against the wall, of course. TheVipariti Kiraniyoga pose involves lying on the floor and resting the legs up against a wall. Not only does it give the body a good stretch, but it helps create peace of mind, too.