Tag: breath

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SOCIAL DISTANCING

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Tips And Activities To Spend Your Time During Coronavirus Lockdown

Coronavirus has affected more than 200 countries around the world. It has affected the day to day routine of humans worldwide. It has become an epidemic that has taken the lives of seventy thousand people, and there are about thirteen hundred thousand people struggle between life and death.

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It is crucial to follow the precautions as the COVID 19 spreads from human to human through the breath. Social distancing is the best prevention method, followed by countries worldwide. Several countries have decided to lockdown the areas, and some countries have locked down the entire country.

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People should obey the rules and regulations and support medical authorities to wipeout Coronavirus from the face of the Earth as soon as possible. It is smart to use the time during the lockdown wisely and effectively. There are several activities and tips to follow. These can be helpful as a person and as a family during your stay at home.

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Things to do as a person

Exercise

If you wonder, what are the things to do for me during the lockdown, there are some activities you can try. You can try making your fitness better. There are a lot of exercises you can try from home. Search online or ask from a friend or a colleague through the mobile. You will find surprising ways of making your fitness better.

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Find a hobby

If you were stuck with work more often, now you have all the time on Earth to try something you were passionate about to do. Lockdown is the best time to pick a hobby for yourself. Read a book, watch a movie, as you have enough time to do the research. There’s no harm in trying something new.


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Plan the future

With the lockdown, you have plenty of time to plan the way ahead of your life. Try to be positive and look forward to career development, business opportunities, and plan accordingly. Take a notebook and make a mind map. It will be useful for you.


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Reconnect with the people in your life

You may haven’t much time to contact your old friends and relations who are living far away from you. Pick the phone and call them, ask, “how are you,” be honest and say, “I missed you.” They will love it. The time during the lockdown is a golden opportunity for you to widen your inner circle.

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Things to do as a family

Watch movies

There are things to do as a family during the lockdown. As everyone in the family is free, this is an excellent time to share a movie. They miss the joy of having arguments over characters, incidents in the film. Use the time during the lockdown to strengthen the bond between the family members.

Gardening

If there is vacant space in your garden, this time you can use to plant some flowers, vegetables in your garden. Get together and make some flower beds. The joy of seeing plants grow day by day, worth more than a million dollars.



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Clean and rearrange the house

During the lockdown, all the family members can plan the arrangement of the home and the surroundings. Doing the household chores together will refreshen the memories you had within the house over the years.

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Share knowledge and experiences

Since there are different members of the family representing different generations, this is the high time to share the ideas, experiences with each other. Ask the elders for advice, and they will love to provide you with valuable insight.

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It is important to stay home and respect the laws to avoid Coronavirus spreading within the community. Try to follow social distancing as much as you can. It will be for the sake of you, your family, and your country.


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Bench Press Exercise

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important push exercise

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When one rep max is 315lbs

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dumbbell flat bench press 4×10-15×10
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SAMPLE WORKOUT
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Bench Press

Good for upper body strength, aesthetics.

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The bench press is a full body, compound exercise.


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 It works your chest, shoulders and triceps most.


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 It’s the most effective exercise to gain upper-body strength

 It's the most effective exercise to gain muscle mass

 It's the upper-body exercise you'll lift most weight on

Empty bar x 15 x 4

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225 x 10 x 4

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 The bigger your bench, the bigger your chest.


Your feet should be on the floor and NOT up in the air or on the bench.
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Keep the knees bent at 90 degrees with your feet directly under your knees. 
Your upper back, shoulder blades, and butt should be in contact with the bench and should remain in contact with the bench.

Sample Workout

190lbx6

205×5

205×5

215×4

215×4

Most powerlifters will train bench press 2-3 times per week.

Sample Workout

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The bottom portion of the bench press is where your chest is most heavily activated. 


 Bench all the way down and touch or come very close 
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Lower the weight until your elbow is parallel with your shoulders
AT-A-GLANCE

 wisdom says you can't bench press everyday.
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