DILIPFITNESS @ DSR FITUBE

HOW TO DO THE BHU-JANG-ASANA AND WHAT ARE ITS BENEFITS

2020-08-19T14:08:00.000+05:30

HOW TO DO THE BHU-JANG-ASANA AND WHAT ARE ITS BENEFITS

Bhujang = Snake (Cobra); Asana = Posture or Pose

Bhujangasana is pronounced as

BHU-Jung-AAHS-uh-nuh. Bhujangasana or Cobra pose is a reclining back-bending & part of the sequence of yoga postures in Padma sadhna and sun salutation.

Step

Gradually transfer the weight of your body on to your palms. Put equal pressure on both palms.
While putting your weight on your palms and pressing the floor, gradually inhale and lift your head and trunk off the floor.
At this stage, your arms should be bent at your elbows.
Slowly arch your neck backward such that the pose looks like a cobra with raised hood (Bhujanga pose). Keep your shoulder blades firm and away from your ears.
Press your hips, thighs, and feet to the floor.
Stay in the Asana for 15-30 seconds approximately. Breathe normally during the process.
Press your stomach (tummy) against the floor.
Release from the asana and coming back to the point of start

Breathing out gently, bring your abdomen, chest and head back to the floor
Slowly bring your hands back to the sides
Rest your head on the ground and bring your forehead in contact with the floor.
Place your hands under your head.
Slowly rest your head on one side.
Breathe freely.

Benefits

Improves flexibility of the upper and middle back.
Expands the chest.
Improves blood circulation.
Reduces fatigue and stress.
Useful for people with respiratory disorders such as asthma. (Do not practice this yoga pose during the attack though).

Opens up the shoulders and neck.
Tones the abdomen.
Strengthens the entire back and shoulders.

precautions

Avoid practicing Bhujangasana yoga if you are pregnant, have fractured ribs or wrists, or recently underwent abdominal surgeries, such as for hernia.

YOGA KIT

GOQii VITAL 3.0 - BODY TEMPERATURE MONITOR With 3 MONTHS PERSONAL CARE PLAN

2020-08-14T21:59:00.000+05:30

GOQii VITAL 3.0 - BODY TEMPERATURE MONITOR With 3 MONTHS PERSONAL CARE PLAN

Features

Track all-day activities like steps, distance, calories burned, Active time.
Auto Sleep Tracking.Measure Body Temperature
Measure Blood Pressure
24x7 Heart Rate Monitoring
Multiple Exercise Mode
Phone Notifications such as messages, calls, Whatsapp, Facebook, etc.
Other Features -Alarms, Inactivity Alerts, Weather Info
Water Proof
Up to 7 days Battery life
Build-in USB charger (No Separate Charger Required)

Key Features

Body Temperature Tracking

GoQii presents World's first wearable device with sensors that can measure Body Temperature. Body temperature is very important when checking for a person's health and with continuous tracking, you can be more self-reliant and conscious about your health.

Blood Pressure Monitor

The new blood pressure monitor on the tracker reads your systolic and diastolic blood pressure to track it. The inbuilt BP application integration with the tracker helps to monitor BP as per the existing blood pressure of the Gooii user.

24x7 Continuous Heart Rate Tracking GoQi Vital 3's cutting edge 24x7 heart rate monitor utilizing Al-driven algorithms, for high precision readings. Infrared technology for continuous, nondisruptive heart rate monitoring at night.

Exercise Tracker

The Exercise Mode on the new GoQii tracker enables you to track and monitor your steps, heart rate, and time duration of your activities. Track exercise real-time along with exercise duration, pace, heart rate.

Auto Sleep Tracking

Real-time monitoring and analysis of sleeping heart rate and breathing, for sleep quality tracking at a glance.

Connected with phone notifications Now there's no need to take your phone out of your pocket to know who is calling. Simply lift your wrist to check incoming calls and preview messages on your new GOQii Vital3.

Train and Consult

Coaches

GoQii gives you the option to choose your nutritionist, personal trainer, and wellness expert to motivate you and support you in the right steps towards your well-being.

Doctors

This integrated service connects you with a board-certified general practitioner who can provide preventive consultations over emails and calls.i

GoQi Play

This is an interactive live-video platform where you can get inputs from fitness experts as they talk about lifestyle tips and perform fitness workouts.

GOQii Ecosystem

Health Locker

GOQii provides its users and their selected family members with unlimited cloud storage to Health Locker to record their medical tests and readings

GOQii Ecosystem

GOQii Health Store is a holistic services marketplace. offering a range of health-related products and services. We have partnered with various companies that offer healthy, natural, and organic products to make a positive lifestyle change.

Health Store

GOQii ecosystem combines a Fitness Tracker, an App, Care Team including a Personal Coach, Experts, and a Doctor. Through Karma, GOQii enables you to walk, earn, and donate karma points to social causes.

Customer Reviews

key features

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HOW TO DO THE SETU BANDHASANA AND WHAT ARE ITS BENEFITS

2020-07-29T16:53:00.002+05:30

HOW TO DO SETU BANDHASANA

SETU BANDHASANA

Setu Bandha Sarvāṅgāsana (Sanskrit: सेतु बन्ध सर्वाङ्गासन), Shoulder supported bridge or simply Bridge, also called Setu Bandhāsana, is an inverted back-bending asana in hatha yoga and modern yoga as an exercise.

Setu – Bridge; Bandha – Bind, Lock; Asana – Pose, Posture.

Steps

1. Lye on the mat with your back on the floor.

2. Draw your feet inwards towards the hips.

3. Your feet should be parallel to each other.

4. Knees should not be pointing outwards.

5. Now lift yourself up with your stomach going towards the ceiling along with your back, hip and thighs.

6. Chin and chest should be locked.

7. You can either keep your hands sideways or engage them in supporting your back. You can also clasp them under your back and stretch. Inhale while going up, hold, exhale while coming down. Breathe normally in case you are holding the pose for long.

BENEFITS

Improves digestion
Helps relieve symptoms of menopause
Reduces backache and headache
Reduces fatigue, anxiety, and insomnia
Rejuvenates tired legs
Relieves symptoms of asthma and high blood pressure
Therapeutic for hypertension, osteoporosis, and sinusitis
Stretches the chest, neck, spine, and hips

Strengthens the back, buttocks, and hamstrings
Improves circulation of blood
Helps alleviate stress and mild depression
Calms the brain and central nervous system
Stimulates the lungs, thyroid glands, and abdominal organs.

PRECAUTIONS

One shouldn't perform this pose if suffering from neck pain.
In back injury, it should be avoided.
Skip the yoga pose if one having knee pain.
Avoid it during a shoulder injury.
Avoid turning your head right or left while you are in the pose.

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HOW TO DO MAYURASANA AND WHAT ARE ITS BENEFITS 🧘‍♀️

2020-07-23T13:10:00.003+05:30

HOW TO DO THE MAYURASANA

MAYURASANA

Mayūrāsana (मयूरासन) or Peacock pose is a hand-balancing asana in hatha yoga and modern yoga as exercise with the body held horizontal over the hands.

STEPS

1. Begin by sitting on your heels. Make sure your knees are wide apart.

2. Place your hands on the floor, and let your fingers point towards your body. Gently bend your elbows and press them towards your abdomen.

3. You must keep your belly firm. To do this, drop your head on the floor, and work up the strength in your stomach.

4. Stretch your legs out, such that your knees are straight, and the upper part of your feet are facing the floor.

5. Your shoulder blades must be firm and pushed into your back. Tighten your buttocks and raise your head. Set your gaze forward.

6. Shift your body weight forward and lift your legs off the floor. Your body must be lifted with the weight on the hands. It should be parallel to the floor.

7. Hold the pose for about 10 seconds initially. With practice, you should be able to hold it for up to one minute.

8. To release, drop your head and feet on the ground. Relax.

BENEFITS

It improves concentration as well as coordination between the mind and the body.

This asana calms the mind and reduces stress and anxiety.

It helps to make the shoulders, elbows, wrist, and spine stronger.

It helps improve posture.

This asana energizes the pancreas, stomach, liver, spleen, kidneys, and intestines.

It also helps fight diabetes and piles.

This asana strengthens and tones the reproductive system, therefore reducing all menstrual and menopause dysfunctions. It also improves sexual activity.

PRECAUTIONS

These are a few points of caution you must keep in mind before you practice this asana.

avoid this asana if you have an injury in your wrist, shoulder or elbow and avoid in case you have the following conditions like :

Heart diseases
Hernia
High blood pressure
Eye, ear, and nose infections
Problems in the intestine
Brain tumor
Menstruation
Pregnancy

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WHAT SUPPLEMENTS SHOULD YOU TAKE EVERYDAY ??

2020-07-20T13:42:00.002+05:30

SOME MANDATORY SUPPLEMENTS YOU NEED TO TAKE EVERYDAY IN YOUR DIET.

what are supplements, and why it's important?

A dietary supplement is a manufactured product intended to supplement the diet when taken by mouth as a pill, capsule, tablet, or liquid.
A supplement can provide nutrients either extracted from food sources or synthetic, individually or in combination, in order to increase the quantity of their consumption.
The class of nutrient compounds includes vitamins, minerals, fiber, fatty acids, and amino acids.
Partly due to our modern lifestyle, not everyone manages to eat a healthy diet. so that's why supplements are the best option to fulfill your daily required nutrition.

Daily Needed Supplements

MULTIVITAMINS

Multivitamins are a combination of different vitamins normally found in food sources. They are used to provide vitamins that are not taken in through your diet. Basically, multivitamins help bridge some nutrient gaps so you can meet the recommended amount of nutrients.

SPIRULINA

Spirulina has a high protein and vitamin content, which makes it an excellent dietary supplement for people on vegetarian or vegan diets.
Research suggests that spirulina has antioxidant and inflammation-fighting properties, as well as the ability to help regulate the immune system.

VITAMIN-C

Vitamin C, also known as ascorbic acid, is necessary for the growth, development, and repair of all body tissues.

It's involved in many body functions, including the formation of collagen, absorption of iron, the immune system, wound healing, and the maintenance of cartilage, bones, and teeth

FLAXSEED OIL TABLETS

Flaxseed oil is high in omega-3 fatty acids and has been shown to have several health benefits, such as reduced blood pressure and improved regularity. Flax Seeds Are Loaded With Nutrients a Rich Source of Lignans, Which May Reduce Cancer Risk. and Rich in Dietary Fiber, Improve Cholesterol & They Contain High-Quality Protein.

THIS FOUR SUPPLEMENT IS ENOUGH FOR DAILY NUTRITION.

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CHEESE GARLIC BREAD

2020-06-12T11:09:00.000+05:30

CHEESY GARLIC BREAD

NUTRITION FACTS

Cheesy Garlic Bread

Serving Size: 3 piece (159)

--------------------------------------------------------------------------------------------------------------------------

Amount Per Serving

--------------------------------------------------------------------------------------------------------------------------Calories 597 Calories from Fat 384
% Daily Value^*

Total Fat 4265%

Saturated Fat 1890%

Trans Fat 0.7

Polyunsaturated Fat 11.4

Monounsaturated Fat 10.5

Cholesterol 7826%

Sodium 106544%

Potassium 1805%

Total Carbohydrates 3612%

Dietary Fiber 1.87%

Sugars 3.6

Protein 18

--------------------------------------------------------------------------------------------------------------------------

Vitamin A. 18.3%

Vitamin C. 5.7%

Calcium. 28.5%

Iron. 16.5%

INGREDIENTS

BREAD
BUTTER
GARLIC PASTE
CHEESE
DRY OREGANO
RED CHILI FLAKES
BLACK PEPPER AS REQUIRED

RECIPE

Take 2 to 3 tbsp Amul salted butter.
crush the garlic in a pestle and then add to the butter.
Mix the garlic paste very well with the butter.
add oregano, basil, thyme, red chili flakes, black pepper, etc. And mix with butter.
Now spread all butter in bread slices.
Top with the cheese generously.
And bake in the oven or Tawa and Roast till light golden.

Serve these cheesy garlic bread hot with tomato ketchup 🥪🥪🥪

Great News! You Do NOT Have to Give Up Your Favorite Bread, Sandwiches & Pizza to Follow a 100% Paleo or Ketogenic Diet...

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EAT FLAXSEED INSTEAD OF FISH OIL TABLETS

2020-06-05T19:08:00.000+05:30

WHAT IS FLAXSEED

Flaxseed is a plant-based food its come from the flax plant (also known as Linum usitatissimum),
Flaxseed is full of fiber and omega-3 powerhouse nutrition food.

Health Benefits: A Look at Your Body on Flaxseed
Flaxseed and flaxseed oil are chock-full of protein.it has been linked to several health benefits shown to help with:

1.Digestion: Flaxseed can help with digestive issues like constipation, thanks to its high-fiber content.

2.Lowering cholesterol levels: Flaxseed’s been linked to lowering levels of low-density lipoprotein (LDL, or “bad”) cholesterol, which means it can help prevent other health issues such as heart disease and stroke.

3. Manage some cancers: Flaxseed has possible anticancer compounds called lignans, which are polyphenols that may help manage certain types of cancer, including breast cancer.

4.Weight management: This proposed benefit mostly stems from flaxseed’s fiber, which can help you feel full.

5.Improving insulin sensitivity: Insulin resistance, or an inability to effectively use the hormone insulin to ferry glucose to cells, is the hallmark of type 2 diabetes, and some research suggests flaxseed oil may help with this problem.

What Are the Nutrition Facts of Flaxseed? Calories, Carbs, Fiber, and More
The usual serving size of ground flaxseed is 2 tablespoons (tbsp). That serving includes:

80 calories
3 grams (g) protein (6 percent daily value, or DV)
4 g carbohydrate (1.33 percent DV)
6 g fat (9.23 percent DV). Flaxseed is one of the best sources of omega-3 fatty acid alpha-linolenic acid (ALA).
4 g fiber (16 percent DV)
100 milligram (mg) phosphorus (8 percent DV)
60 mg magnesium (14.28 percent DV)
120 mg potassium (2.55 percent DV)

How to Eat Flaxseed: Recipe Inspiration for Cooking and Baking With the Superfood

Many people get their flaxseed fix through ground flaxseed or flaxseed oil since the outer hull of the seed is hard to digest.
Note that the oil version of flaxseed doesn’t pack the fiber content of other versions, though it is an excellent source of ALA (a type of omega-3 fatty acid).

Ready to add the fiber and omega-3 powerhouse to your diet? It’s recommended that you eat 1 to 4 tbsp of ground flaxseed each day.

Here are a few simple ideas to up your flaxseed intake:

Incorporate into your baking, such as with this Chocolate Bundt Cake, Warm Blueberry Scones, or Healthified Frozen Strawberry Cheesecake.
Mix into your morning oatmeal.
Whisk into a salad dressing.
Incorporate into a homemade mayo.
Spoon into your yogurt or smoothie.
Make it the base of your breakfast bowl.

flaxseed oil is available in tablet form.

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SUPER FOOD SPIRULINA

2020-05-31T23:26:00.001+05:30

SUPERFOODPIRULINA

Spirulina is a type of algae that contains a number of nutrients, including vitamins B, beta-carotene, and vitamin E.

Spirulina also contains antioxidants, minerals, chlorophyll, and phycocyanobilin and is commonly used as a source of vegan protein.
and it's very helpful for the many health problems like - attention deficit hyperactivity disorder, cancer, fatigue, high cholesterol, high triglycerides, and viral infections. spirulina benefits also include weight loss, increased energy, and stimulation of the immune system.

Spirulina contains 60% protein with all essential amino acids,

Consuming spirulina is one way to supplement protein and vitamins in people’s diets without notable side effects.

One tablespoon or 7 grams (g) of dried spirulina contains:

20 calories

4.02 g of protein

1.67 g of carbohydrates

0.54 g of fat

8 milligrams (mg) of calcium

2 mg of iron

14 mg of magnesium

8 mg of phosphorous

95 mg of potassium

73 mg of sodium

0.7 mg of vitamin C

It also contains thiamin, riboflavin, niacin, folate, and vitamins B-6, A, and K.

Taking spirulina, as part of a balanced diet, may help a person to stay well-nourished.

How to include in the diet:

Spirulina is available in powder or tablet form.

As a powder, people can:

sprinkle spirulina powder on salads or in soups
mix it into energy balls, along with other healthful ingredients
add it to smoothies, which gives the drink a green colour
stir a tablespoon into fruit or vegetable juices

People can also take spirulina as a dietary supplement in tablet form.
TAKING SPIRULINA MAY IMPROVE THE FOLLOWING :

cholesterol
risk of heart disease
metabolic rate
allergy symptoms
mental health
weight loss
gut health
diabetes management
blood pressure

Super food spirulina 👇

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NO-GYM GREAT GAINS

2020-05-24T12:17:00.002+05:30

NO- GYM🏋️‍♂️ GREAT GAINS 💪

Getting the question about what to do whenever you are not able to get to a home, go on vacation and or your hotel doesn't have a gym.

I picked a few exercises that would work well with each other in order to hit the full body. You can think of a few more like tricep chair dips and elevated push-ups from a bed, etc... The point is to keep moving even though you may not have the resistance of weights handy but you do have the weight of your body to utilize.

Here are some full-body movements that l can suggest to hit while not having access to a gym facility.

1). Push-ups: -Chest, triceps

2). Squat Jump: -Quads, calves and glutes

3). Planks:- Core, abdominals

4). Glute Bridge:- Core, glutes

5). Standing Calf:- Calves

Honourable mention: Pul/Chin Ups (biceps), if you can I carry a bar to fasten onto a doorway.

Hope it helps!

If you made it this far, please comment below "NO GYM GREAT GAINS" as it helps me to see that I'm making a difference in your fitness goals. As always, have a great day!

Are you struggling with diet and training routines? Follow me:-

https://www.instagram.com/dilipfitness/

https://youtu.be/iCNTHEJ8pgs

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Padmasana (Lotus Pose)🧘‍♀️

2020-05-23T10:06:00.001+05:30

PADMASANA (LOTUS POSE)

The Padmasana pronounced as Pa-dah-maa-sun-aa is also known as the lotus position. This asana gets its name from the Sanskrit language and is a combination of two words, the Padma which means lotus and asana which means yoga posture. Padmasana is basically a cross-legged yoga asana which helps in deepening a meditative state. If a person wants to meditate in the right way then getting into this posture is the best way to go about it. Practising this posture calms the mind and alleviates many physical ailments.

Padmasana is known to provide a good workout for your mind and breathing. It helps in conditioning the core of the body and increases flexibility.

BENEFITS OF PADMASANA -

1. It helps the mind & the body to relax.

2.losing weight from thighs and hips

3.improving digestion and reducing muscular tension.

4. It brings your blood pressure under control.

5. Helps pregnant ladies with easy childbirth.

6. Decreases the menstrual discomfort and helps in relaxation of the mind.

Are you struggling with diet and training routines?

Follow me @dilipfitness for daily nutritional & training advice!

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HOW TO PULL - UP

2020-05-21T10:38:00.001+05:30

HOW TO PULL-UP

On the left we have the individual not completing the full rep. Also know as not completing the full ROM (range of motion). Most individuals do not let the arms go down fully to the bottom. This only robs you of fully hitting the back and full potential of muscle qrowth.

• On the right is how we fix it, you want to have your chest being pulled towards the bar, retracting the scapula, locking it down and getting tight is key to optimal back gains. Otherwise you are leaving a lot on the plate while performing this exercise.

Hope that helps!

If you made it this far, please comment below "PULL-UPS" or tag/share with a friend as it helps me to see that I'm making a difference in your fitness goals. As always, have a great day!-dilip

Are you struggling with diet and training routines?

Follow me @dilipfitness for daily nutritional & training advice !

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https://youtu.be/iCNTHEJ8pgs

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. 👈pull up bar for home

which time is best for workout ?🤔

2020-05-19T17:44:00.001+05:30

MORNING🌄 OR EVENING🌜 WORKOUTS

So, WFH these days has changed my schedule for sure, so with that being said, I'm curious to know what time of the day everyone is training during this lockdown. Please read down below -

"First thing is first..whether you workout in the morning or evening or anywhere in between, the fact that you're getting one in is what matters. Some people will say the morning is better because of XY and Z and others will say the evening is better, but truthfully it is what you prefer and your preference!

: However, there are benefits and detriments to working out at different times of the day! Working out in the morning is a great way to start the day, kicks up your metabolism to a whole new level of burning, is usually when you're the most awake to get it done, and definitely gets you energized for the rest of the day not to mention it's over and done with and you don't have to worry about it later! However, you have less food in you, thus less fuel, and if you're not an early bird, you're probably not going to have too much fun doing it bright and early😂! On the other hand, working out in the evening is one of the best destressers from the day, you'll be able to lift more from the additional good in your system (more food means more fuel) and you can sleep in an extra hour or so, but you may have to push through the fatigue that you gained throughout the day and psychologically it is a bit harder to have gone through a whole workday, still knowing that you have to work out."

Hope that helps!

If you made it this far please comment below "MORNING" or "EVENING" as it helps me to see that I'm making a difference in your fitness goals.

Are you struggling with diet and training routines? -

Follow me @dilipfitness for daily nutritional & training advice!

https://www.instagram.com/dilipfitness/

https://youtu.be/iCNTHEJ8pgs

Reasons you are not losing fat

2020-05-19T15:12:00.001+05:30

REASON YOU'RE NOT LOSING FAT -

I get the question a lot that I've been doing this and this, working out for several months, etc... and I'm currently not losing fat, what should I do?

Even though you may think that you are doing all that you can inside the gym and along with what seems to be eating "healthy", there are a lot of outside factors AND other variables at play here, let's go over some of the topics.

If you aren't resting enough, then, of course, your everyday habits are not going to be 100%. Getting enough and recover is very crucial to having optimal workouts and staying on track whenever it comes down to make the correct choices that aid you in your fitness goals.

Staying hydrated, another important factor. By drinking enough water only helps you curve that appetite and hunger so you don't overeat. Also feeling your best and performing your best in the gym is also crucial to a well-hydrated body.

Strength training, getting stronger in the gym is intense! That is why you need intense workouts and not just a "go through the motions" type of style workout whenever you are training. If you are not getting a sufficient TDEE throughout your day, you will not be burning sufficient calories in order to put you not just a "go through the motions" type of style workout whenever you are training.

If you are not getting a sufficient TDEE throughout your day, you will not be burning sufficient calories in order to put you in a deficit. Strength training and hitting those compounds movements are the best exercises for increasing your caloric expenditure.

Honesty, be honest with yourself. Are you doing the best you can with your diet and are you covering all the basics in order to make progress. No snacking here and there, no binging and thinking "why didn't I make progress this week". It takes consistency and time

Continue...

1 Are you struggling with diet and training routines?

Follow me @dilipfitness for daily nutritional & training advice! https://youtu.be/iCNTHEJ8pgs

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