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.