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Best Core and Abdominal Exercise

If after thousands of crunches day after day, month after month, you still do not have six pack abs or even better abs, then allow me to introduce you to one of the best core and abs exercises: “Plank”

The plank is an isometric exercise that helps build endurance in your entire core– rectus abdominus, obliques, lower back and stabilizing muscles. It is a powerful exercise that anyone can do.

Plank exercises are a great way to work your abdominal muscles, as well asyour entire core. By forcing your body to stabilize itself in oneposition, planks work both your abdominal muscles as well as your back muscles. 

A significant advantage of planks in terms of developing better looking abs is that they work the transverse abdominus (that holds in the rectus abdominus), compared to crunches that focus only on the rectus abdominus. What happens when you only do crunches for abs (aside from back pain) is that your abs will stick out when viewed from the side, not giving the result you are looking for.

How to do plank exercise

1.Start by lying face down on the ground or use an exercise mat. Place your elbows and forearms underneath your chest.
2.Prop yourself up to form a bridge using your toes and forearms.
3.Maintain a flat back and do not allow your hips to sag towards the ground
4.Hold this position for 10 seconds to start and over time work for 40 – 60seconds.

Some variations on the standard plank are:

1.Side planks: these target the obliques.




2.Stability ball planks: arms on the ball and feet on the floor.

3.Weighted planks: the standard plank done with weight on your back.



4.One arm, one leg planks: perform the standard plank but either extend one arm or lift one leg off the ground. Alternatively, for a a more challenging move, lift one leg and the opposite arm off the ground at the same time. This move requires good balance and will help further strengthen your core.

If you've been working out with plank for a while, you may be ready totry something new and challenging.

Plank with feet on ball
Plank with one foot on ball and hold for 10-30 seconds each leg.
Plank with feet on ball and switch the leg.

Building a strong core is the best way to get washboard abs. Plank exercises are one of the most effective core exercises and abdominal exercises. However, you can’t spot reduce belly fat by performing crunches or any other exercise. You have to lose enough body fat through a good exercise routine and have balanced nutrition before you have any chance of seeing your abs.

Cloves wonderful congestion Rx

I like home remedies because it's natural and no side effect as drug.

You may have heard about home remedies for relieving congestion. There are plenty home remedies for cold, flu and congestion. Today I would like to share one of them.

Cloves

Cloves are high in many minerals, including iron, magnesium, phosphorus, sodium, calcium, hydrochloric acid, potassium, and the vitamins C , K and A. They are also extremely rich in manganese and dietary fiber.The main chemical component responsible for cloves powerful analgesic, anesthetic, anti-inflammatory, and antibacterial effects, as well as clove's distinctive aromatic smell, is a substance called eugenol. This plant phenol is often extracted from clove to be used as a natural local antiseptic and analgesic for dentistry and toothache pain.

Cloves have the distinction
of having the highest antioxidant
activity of any food!

Believe it or not, " a tea that contains cloves can help to kick a respiratory infection. “ 

Cloves works as an expectorant, loosening mucus in the throat and esophagus so you can cough up” explains Neil Schachter, MD, a professor at the Mount Sinai School of Medicine in New York City. After seeing your own doc (to rule out a bacterial infection), try Dr. Schachter's healing brew:

Combine : 2 cloves, a stick of cinnamon, and 2 crushed cardamom seeds in an infuser; place in a large mug with a black tea bag, Add boiling water and let steep for 1 to 2 minutes. Then sip away your symptom.

Health Benefit of cloves.

Cloves may play a therapeutic role in the following conditions:

• Powerful germicidal properties:
  Clove is used extensively in dental care for relieving toothache, sore gums and oral ulcers. Gargling with clove oil can also aid in soar throat conditions and bad breath.
• Anti-bacterial:
  An effective aid for food poisoning, clove oil effectively kills many forms of bacterial infections from contaminated foods.
• Antiseptic:
  Clove oil can be used to reduce infections, wounds, insect bites and stings.
• Anti-fungal:
  Clove is also effective in reducing fungal infections such as athlete's foot.
• Skin:
  Excellent aid for skin disorders, such as acne.
• General stress reliever:
  Clove oil stimulates the circulatory system, clearing the mind and reducing mental exhaustion and fatigue. It has also been used to aid insomnia, memory loss, anxiety and depression.
• Anti-inflammatory:
  Clove oil clears the respiratory passages, acting as an expectorant for treating many upper-respiratory conditions including colds, eye styes, bronchitis, sinus conditions, cough and asthma.
• Blood Purifier:
  Not only purifies the blood, but also aids in stabilizing blood sugar levels, and may have benefits for diabetic individuals.
• General Immune System Booster:
  Clove's antiviral and cleansing properties purify the body, augmenting our resistance to disease.
• Premature Ejaculation
  Some research has shown that clove may be useful as a aid for premature ejaculation.
• Indigestion:
  Clove oil offers a powerful action against gas and bloating. It reduces gas pressure in the stomach, aiding in the proper elimination of food and toxins. It also relieves the discomfort of peptic ulcers. Effective for stomach related conditions including nausea, hiccups, motion sickness and vomiting.
• Cancer Prevention:
  Preliminary studies suggest that clove oil may play a chemo preventative role, particularly in cases of lung, skin and digestive cancers.
• Cardiovascular Health:
  The active essential oil in clove, eugenol, has been shown to act as a an effective platelet inhibitor, preventing blood clots.
• Prevention from toxic exposure:
  Studies show that clove oil can prevent toxicity related to exposure to environmental pollution.

Nutrients in Cloves 2 tsp (4.20 grams)

Nutrient	% Daily Value
Manganese	63.00%
Omega-3	7.50%
Vitamin K	7.40%
Fiber	5.70%
Vitamin C	5.60%
Magnesium	2.70%
Calcium	2.70%

Optimizing the Exercise to Maximize Results

To achieve your goals, it's important to"Work Smarter, Not Harder" during exercise and learn how to maximize each workout to burn more fat and build lean muscle mass. Remember, each pound of lean muscle mass you have will burn an additional 30 to 50 fat calories a day (this boosts your metabolism). Also, fat is primarily burned in muscle, so the more muscle you activate during exercise, the more fat you'll burn!

Incorporate the 5 of elements into your fitness program for maximize results.

1. Aerobic Fitness: Aerobic exercise is any physical activity that uses large muscle groups

and increases heart rate. It maximizes the amount of oxygen in your blood and helps your heart, lungs and blood vessels work more efficiently. The benefits of participation in aerobic exercise are well documented. They include weight loss/maintenance, stress control, improved energy levels, improved sleep patterns, improved athletic performance and protection from depression.

Perhaps the most important benefit though is protection from cardiovascular disease.

Maximum results by combine 2 types of cardiovascular

1. Standard cardiovascular (fat burning) works your type I skeletal muscle fibers.

2. Interval training (explosive work) works your type II skeletal muscle fibers

2. Strength Training: Muscular fitness is a critical component of a healthy fitness program. Strength training increases bone strength and muscular fitness and help to maintain muscle mass (something that decreases with age and possibly during weight loss programs).

More muscle equals a faster metabolism. 1 pound of muscle is three time smaller than 1 pound of fat, so if you put on 5 pounds of muscle and lost 5 pounds of fat,

your weight would stay the same, but you body would become smaller and tighter.

Optimal Exercises– All movements that require multiple joints

• Body Through

  Space – Push Ups, Pull Ups, Squats

• Dumbbells

• Barbells

Secondary Exercises– All movements that are machine assisted

• Plate Loaded Machines

• Cables

• All Machines

  
  

  

  3) Core Exercises: Core muscles are the muscles in your abdomen, lower back and pelvis, that help to protect your back, brace your spine and connect upper and lower body movements.

“ You are only as strong as your weakest link”

• Every movement you perform recruits muscle fibers in your core. The stronger the core,the faster your metabolism.

Optimal Exercises– To maximize the recruitment of your core you should learn the techniques of all the movements below:

• Pilates – An exercise system that is focused on building strength without bulk, improving flexibility and agility, and helping to prevent injury

• Stabilizing Movements (ex. Exercise ball, balance board, etc.)

• Yoga – Similar to the core involvement of Pilates the main differences are that Yoga focuses more on Flexibility, Poses and Meditation.

4. Balance Training:Balance training is important to lower injury risk and simply aid in more functional movement in daily life. It is critical to improve and maintain balance, especially as we age, because balance can deteriorate over time. Try performing simple strength exercises, such as bicep curls, on one leg. Also, standing on or performing exercises on a bosu ball is a great tool to improve balance.
5. Stretching: Stretching exercise are critical to a well-rounded fitness program. They increase flexibility, improve the range of motion of your joints, promote better posture and reduce stress. Your muscle shorten as you train, which makes it crucial to consistently. The tighter your muscles, the greater the risk of injury.

Stretching keeps the circulatory system active and helps remove toxins and fat from the body.

The Four Main Types of Stretching Are:

Static (no motion, passive) Stretching

• Hold a position and stretch to the farthest point and continue holding the position.

• EXAMPLE: Bending over and touching your toes and holding the position for a period of time.

Isometric Stretching

• A type of static stretching (meaning it does not use motion) which involves the resistance of muscle groups through isometric contractions (tensing) of the stretched muscles.

• EXAMPLE: Holding onto the ball of your foot to keep it from flexing while you are using the muscles of your calf to try and straighten your instep so that the toes are pointed.

Dynamic (movement, active) Stretching

• Involves moving parts of your body and gradually increasing reach, speed of movement, or both.

• EXAMPLE: A gymnast performing splits in the air.

PNF Stretching

• PNF stretching is currently the fastest and most effective way known to increase static-passive flexibility. PNF is an acronym for proprioceptive neuromuscular facilitation. PNF is a technique of combining passive stretching and isometric stretching in order to achieve maximum static flexibility. PNF refers to any type of relaxation stretching techniques in which a muscle group is passively stretched, then contracted isometrically against resistance and then passively stretched again through the resulting increased range of motion. PNF stretching usually employs the use of a partner to provide resistance against the isometric contraction and then later to passively take the joint through its increased range of motion. It may be performed without a partner, and it is usually more effective with a partner’s assistance.

Optimize your workout routines so that you can maximize your calories burn and boost metabolism.