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BY PUJA GUPTA
The closure of gyms in most of the cities till month end has put forward a challenge for fitness enthusiasts. Understanding this challenge, Reebok Master Trainer Shivoham encourages everyone to stay committed to fitness by asking them to keep working out while at home and brings to you some fitness tips that can be followed in order to not break the fitness trail:
Weekly workout routine
Upper body strength and cardio and abs. Start with a basic dynamic stretching before every session for 5 mins.
Workout: 3-4 rounds
- 10-12 push ups
- 10-12 plank position shoulder taps
- 15 legs up toe touches
- 50 mountain climbers
- 3 rounds, 30secs each ab blast
- Leg raises
- Side to side twist
Lower body strength and cardio 5-10 mins dynamic stretching again.
Workout: 3-4 rounds
- 12-15 squats
- 12 reverse lunges each leg
- 12 beach burpees
- 1min plank
Full body cardio and abs 5-10 mins dynamic stretching before the workout.
Workout: 3-4 rounds
- 15 hindu push ups
- 10 lunge n knee drive (each leg)
- 20 bicycle kicks
- 50 skips / high knees
- 30secs, 3 rounds Ab blast
- R-side plank
- Hollow hold
- L-side plank
Day 4: Rest
Upper body cardio and abs 5-10 mins stretching before the workout
Workout: 3-4 rounds (40 secs work, 20 secs rest)
- T-push ups
- Plank position hand to oppo knee
- High knees with forward punching
- Legs upside to side twist
Lower body cardio 5-10 mins dynamic stretching before the workout
Workout: 3-4 rounds (40secs work, 20secs rest)
- In n out squat
- Lateral lunge and side kick
- Jumping jacks
- Sit ups
- Full min rest
Day 7: Rest
Additionally, you do not need to fret if you do not have the right gym equipment as here are some of the things and measures that you can use during your workout:
- Freehand: Easy to do within 8 sq.ft
- Use a 20lt water bottle
- Weighted gym bag / rucksack
- Using the stairs
- Using smaller water bottles for weights
- Using a stool for step ups
- Using the wall for handstand, headstands
Also Read- Instagram Working on a New ‘Stories’ Feature
- Using the slippery marble floor for the sliding surface workouts
- Use your siblings, family for partner workouts (IANS)
Singer Rihanna was honoured by Prime Minister Mia Mottley at an event which marked Barbados's new status as a republic, which was attended by Prince Charles. Addressing the pop star by her real name, the PM said: "Robyn Rihanna Fenty tomorrow morning shall have conferred upon her the order of national hero of Barbados."
Rihanna was then summoned from her seat to accept the honor, with the Prime Minister managing to rouse a laugh from the singer when she referenced her 2012 hit 'Diamonds', reports femalefirst.co.uk. She added: "On behalf of a grateful nation, but an even prouder people, we therefore present to you, the designee, for the national hero of Barbados." "And to accept on behalf of a grateful nation - you can come my dear - ambassador Robyn Rihanna Fenty, may you continue to shine like a diamond and bring honor to your nation." Rihanna, who was born in the St Michael parish of Barbados, found fame in 2005 after being spotted by a record producer and has since gone on to become one of the most successful female artists of all time with sales of over 250 million and recently reached billionaire status through her Fenty beauty brand.
The Prime Minister continued in her speech: "Commanding the imagination of the world through the pursuit of excellence, her creativity, her discipline, and above all else, her extraordinary commitment to the land of her birth. "Having satisfied that, Ambassador Robyn Rihanna Fenty has given service to Barbados which has been exemplified by visionary and pioneering leadership, extraordinary achievement and the attaining of the highest excellence to the Government of Barbados." It comes after a historic move for Barbados, which has become a republic after almost 400 years and welcomes its first president, Sandra Mason, after removing Queen Elizabeth as head of state. (IANS/ MBI)
(Keywords: National hero of Barbados, Robyn Rihanna Fenty, Prince Charles, Barbado, Mia Mottley, Prime Minister, Rihanna)
By Manav Bhatia
It's that time of the year when there are festivities galore and entertaining comes to the fore. Manav Bhatia, Founder Trunkin shares some tablescapes for the season
Christmas Tablescapes: Whether it's cherry red tablecloths or plush green napkin rings, there's something for everyone. Red and green are synonymous with colour themes this time of year.
Red and green are synonymous with colour themes this time of year. | Photo by Libby Penner on Unsplash
Finish it off with Royalty: Jewelled napkin rings are an essential table accessory. Jewelled beads in the centre of a napkin ring surrounded by metal carving can be combined in a variety of forms and sizes and gives a touch of glamour.
Jewelled napkin rings are an essential table accessory. | Photo by Jonathan Borba on Unsplash
Touch of Smoke: Winter is the season when evening decor is especially important for parties, get-togethers, and bonfires. Colours in grey and ivory combine night with the day. Embroidered tablecloths, paired with lit glass votives, adds refinement to the evening.
Embroidered tablecloths, paired with lit glass votives, adds refinement to the evening. | Pxhere
Smearing of Wood: Nature's finish using ferns and drift wood for decor instead of flowers add to the winter feels.
Wall Hangings: Embroidered and beaded hangings add a touch of elegance and are traditional accessories for Christmas. (IANS/ MBI)
(Keywords: Wall Hangings, Wood, Winter, Smoke, Royalty, Christmas, Festivities, Perfect Setting)
Have you ever faced eye redness? Or have witnessed blurry or foggy vision? Or experiencing halos around lights? Or nausea and vomiting are very common for you. You may well be suffering from Glaucoma which needs immediate attention.
Glaucoma is the second most common causes of blindness worldwide, according to a report by World Health Organisation (WHO). Typically, it occurs in people with over the age of 60 however it can occur at any age. It is also estimated that globally 79.6 million people are affected with glaucoma, half of them being Asian population. While in India, around 11.9 million people suffer vision impairment and out of which 1.2 million cases are due to Glaucoma. It is a growing concern for the population in India. Even after these high numbers, the enormous majority remains undiagnosed, and untreated. More than 90 percent of cases of Glaucoma remain undiagnosed.
Glaucoma is the second most common causes of blindness worldwide, according to a report by World Health Organisation (WHO). | Wikimedia Commons
Glaucoma is a condition that damages the nerve of the eye. The increased pressure in the eye, which is known as intraocular pressure, can damage the optic nerve which is responsible for sending images to the brain. If the damage worsens, glaucoma can cause permanent vision loss or even total blindness within a few years. According to WHO, there are different kinds of glaucoma, though, the two most common are, primary open-angle glaucoma (POAG), having a slow and slow and asymptomatic onset, and angle-closure glaucoma (ACG), which is less common, yet more acute. Hence, it is important for everybody over the age of 40 years to have a regular eye check-up.
The eye disorder may be treated with the help of eye drops prescribed by Ophthalmologist. There are various options available to lower intraocular pressure to the desired level. Depending upon the need of the patient, doctor may recommend combinations of eye drops, but it is of utmost importance to use the drops on a regular basis. However, consulting a specialist should be the first priority if diagnosed with glaucoma, but most of the population will first opt for home remedies then will consult chemists' shops for medicines and if the issue is still not resolved then will they think of a specialist. There is a need to modify the mindset of the people and when it comes to sensory organs zero negligence rule should be followed.
The eye disorder may be treated with the help of eye drops prescribed by Ophthalmologist. | Photo by CDC on Unsplash
Awareness is the key to managing Glaucoma better. The need of the hour is to include eye care as part of the health check-up. Timely detection of Glaucoma will lead to proper medication and diagnosis by an Ophthalmologist. Talking about prevention, early detection will help in managing glaucoma before significant damage occurs. Glaucoma can be because of genetics as well hence knowing the family's eye history is important. Regular and moderate exercise may help prevent glaucoma by reducing eye pressure also eye drops can significantly reduce the risk that high pressure will progress to glaucoma.
Also, there are few home remedies that anyone can follow to avoid glaucoma. Consuming healthy food, using eyewear, avoiding head-down position, keeping oral hygienic, and protecting eyes from sunlight are a few of such remedies. One should be mindful of the fact that Glaucoma is irreversible blindness and awareness can help us in fighting it. Depending on the condition an Ophthalmologist may prescribe an oral medication or may suggest therapies. In severe conditions, doctors can also recommend surgeries like Laser therapy, Filtering surgery, Drainage tubes, minimally invasive glaucoma surgery (MIGS). (IANS/ MBI)
Keywords: eye disorder, eye, India, World Health Organisation, blindness , foggy vision, eye redness, Glaucoma, Ophthalmologist