Papayas are Nutritious

Papaya is a common man's fruit, and has high nutritive value. It is available throughout the year. Papayas are filled with a nutritional punch. They are rich in potassium, vitamin C, A and E. Papaya is also good source of fibre and eye-saving carotenoids.

The fruit in itself and also other parts of the papaya tree contain papain, that helps digest proteins. Vitamin C and vitamin A, which is found in papaya, are both needed for the proper function of a healthy immune system. Papaya is a healthy fruit that prevents illnesses such as recurrent ear infections, colds and flu. Papayas are also said to help prevent atherosclerosis, diabetic heart disease. It can be blended with milk or yoghurt to make a health drink.

3 BEST AB Exercises

The 3 best abdominal exercises for getting six pack abs:

1. Bicycle maneuver Click here for details
   


2. Captain's chair Click here for details
   


3. Ball Crunch Exercise Click here for details
   

Plank Exercise for Abs

The Plank exercise is a great way to build endurance in both the abs and back, as well as stabilizer muscles. To do it right:

1. Resting on the forearms lie with your face down and palms flat on the floor.


2. Resting on the elbows, push yourself off the floor by raising up onto toes.


3. Keep your body in a straight line from head to heels and your back flat.


4. Contract your abs to prevent your rear end from sticking up in the air and tilt your pelvis.


5. Be in this position for 20 to 60 seconds, lower down and repeat this for 3-5 reps.

Full Vertical Crunch Exercise for Abs

In Full verticul crunch exercise, you work the abs by involving the upper and lower body. To do it right:

1. Extend the legs up towards the ceiling by lying down on your back.


2. Contract your abs to lift the shoulder blades off the floor by placing hands behind your head and lightly cupping it.


3. Create a 'U' shape with the torso by pressng the heels towards the ceiling simultaneously while you are raising your shoulders.


4. Lower down and repeat this movement for 12-16 reps.

Shoulder Exercise - Dumbbell Shrugs for Trapezius

• Stand holding dumbbells to sides in your hands


• Raise your shoulders as high as possible.


• Lower and repeat the exercise for 12-15 reps.


• This exercise is for working the Trapezius.

Shoulder Exercise - Dumbbell Rear Lateral Raise

• Hold dumbbell in each hand. Bend your knees slightly and bend down through hips with back flat and parallel / 30° to the floor.


• Raise upper arms to sides until elbows are shoulder height. Maintain a fixed elbow position (10° to 30° angle) throughout exercise.


• Lower and repeat the exercise for 12-15 reps.


• This exercise isolates the Deltoid, Posterior/Rear Deltoid muscle.

Shoulder Exercise - Dumbbell Lateral Raise

• Hold dumbbells in front of thighs or on the side of thighs. Bend over at hips slightly with knees bent.


• With elbows slightly bent, raise upper arms to sides until elbows are shoulder height. Maintain elbows' height above or equal to wrists.


• Lower and repeat the exercise for 12-15 reps.


• This exercise isolates the Side/Lateral Deltoid muscle and works completely on it.

Shoulder Exercises - Front dumbbell Raises

• Grasp dumbbells in both the hands. Raise the dumbbell with elbows in a 10° to 30° angle until upper arm is parallel to the floor. Continue with alternate arm.


• Repeat the exercise for 12-15 reps.


• This exercise isolates the Front Deltoid/Deltoid, Anterior muscle.

Dumbbell Shoulder Press Exercise

• Position dumbbells on either side of shoulders with elbows below wrists.


• Push dumbbells until arms are extended overhead. Lower and repeat the exercise for 12-15 reps.


• This Exercise works on Deltoid, Anterior or Front Deltoid.


• Sets and repetitions are same as above.

Barbell Shoulder Press

• Hold the barbell wider than shoulder width. Position bar as shown in the figure.


• Push the bar until arms are extended overhead. Return down to the initial position and repeat.


• This Exercise works on all the 3 deltoid muscles but concentration is more on rear and middle deltoids.


• Do 4 sets 2 sets with light weight(12 repetitions) and 2 sets with heavy weights(8 repetitions).


• If you are able to do more repetitions then increase the weights.

Reverse Crunch Exercise for Abs

Reverse crunches is for the lower abs but, the rectus abdominis (six pack) is one long muscle, so you will find the effect from upper to lower abs. To do this exercise correctly:

1. Lying on the floor, place your hands on the floor.


2. With feet together, Lift your knees off the floor and bring them towards the chest until they're bent to 90 degrees.


3. Curl the hips off the floor as if trying reach ceiling with your legs. Make sure you contract the abs before doing.


4. Lower down and repeat for 12-16 reps.


5. Since it is a very small movement, try to use your abs to lift your hips. Do not swing your legs while doing this exercise instead keep them still.

Long Arm Crunch Exercise for Abs

This variation of ab exercise emphasizes the upper part of the abs. To do it right:

1. Lying on the mat/ground, stretch your arms straight behind the head with hands clasped so that the arms are next to the ears.


2. Lift the shoulder blades off the floor. Make sure you contract your abs before lifting up.


3. Lower youself and repeat the exercise 12-16 reps.

Vertical Leg Crunches Exercise for Abs

The vertical leg crunches is another effective way for getting six pack abs and perfect obliques. To do it right:

1. Extend the legs straight up with knees crossed and lie face up on the fllor.


2. Contract the abs and lift the shoulder blades from the floor, and try to take your chest towards your feet.


3. Keep the legs in a fixed position and bring your belly button towards your spine at the top of the movement.


4. Lower down and repeat the exercise for 12-16 reps.

Captain's Chair exercise for Abs

The captain's chair is the second most effective move for the six pack ab muscles as well as the obliques and it can be found in most of the health clubs and gymnasiums. To do this exercise:

1. Stand on chair, grip handholds and stabilize your upper body.


2. Contract the abs, press your back against the pad, raise the legs and lift knees towards your chest.


3. Remember to breathe smoothly and make sure you keep your back straight without bending it.


4. Slowly get your legs down. Do 12-16 repetitions of this exercise.

Ball Crunch exercise for Abs

The ball crunch is an excellent exercise to strengthen your abs working the six pack. To do it right:

1. With the ball resting under your mid/lower back, lie with your face up.
   


2. Place your arms behind your head or cross them over your chest.
   


3. Contract your abs and lift your torso off the exercise ball.
   


4. Keeping the ball stable making sure that it is not rolling slowly curl up.
   


5. Now lower back down, repeat this exercise for 12-16 reps.
   

Bicycle Exercise for Abs

Bicycle exercise is the best exercise to target the 'six pack' and obliques (the waist). To do this exercise :

1. Place your fingers behind your head and Lie face up on the floor.


2. Bring your knees towards the chest and lift the shoulder blades off the ground without pulling on the neck.


3. Straighten your left leg to about a 45-degree angle from the ground and simultaneously turn the upper body to the right bringing the left elbow towards the right knee.


4. Repeat the same on the other sides, bringing the right elbow towards the left knee.


5. Continue these repetitions in a 'pedaling' motion for 12-16 reps.

Simple Keys to Long term Exercise Motivation

I've been working out at least 4 days a week since last 2 years. Lots of people ask me how to I keep myself motivated and exercise regularly. From my experiences while working out I would like to let you know how to stay consistently motivated, dedicated and regular to exercise. These tips range from the simple act of going regularly to the gym and also taking healthy diet. Simple things like getting dressed in gym clothes, making a commitment to walk or spending some time in the gym even though not working out at times keeps a person motivated and encourages one to work out.

At times regular exercise routine and similar variations can be extremely redundant and this would eventually bore the person. Even though joining a gym and working out is a good start, it won't exactly keep a person motivated for long. Soon people will start thinking about the enjoyable things they would rather be doing instead of going to gym and exercise.

There are 2 very simple keys to make your work out interesting they are music and variance. Motivation is usually driven by the desire to accomplish something. In order to create a desire for exercise, you have to stimulate your mind by enjoying your work out rather than doing to as a routine.This is what music and variance do to you and keep you motivated for long term exercise.

• Music - Music gets us going, and it sets us up on a positive course. Do not listen to similar kind of music every day it may again lead to demotivation and you may not enjoy the exercise. Listen to all types of music both fast beat and slow beat, they have the same stimulating effect on the mind. Music makes exercise fun and you will realize and accept this fact soon.
  


• Variance - All the activities no matter how difficult they are look wonderful in the beginning, and if we are doing the same variations it becomes monotonous and ultimately becomes a dreadfull and boring experience. Do a variety of different exercises. The gym has numerous exercise machines, free weights, and cardio equipment. Vary your equipement use machines for a week, free weights another week and keep rotating that way. Watch other people to learn and do not get disheartened or give up if the other people are really doing good and you do not match them in any aspect of exercising.
  

Another important point is always start off with very light weight or low speed settings when you are unfamiliar with an exercise. Once you are familiar with all the exercises, start increasing the weights. Do 3 or 4 sets of 3 or 4 exercises 3 or 4 times a week. Make sure you take good diet and sleep enough so that you are rejuvenated for exercising. Do not develop complex by looking at people who are having good physique which is a big demotivating factor. Instead, think positive and be content with what you are doing and who knows if you are regularly working out you will also have a physique that people will admire and talk about.