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Monday, 13 January 2020

[www.keralites.net] EASY STOMACH CRUNCH EXERCISES!

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Easy Stomach Crunch Exercises!

During the winter, it's easy to stay home and become lazy, letting our stomach grow.. But with back aches, cramps, leg and joint pain, making that belly bigger can be very uncomfortable. Here are some exercises that are not only easy and simple, but can be done inside the house so as to keep your belly tight and your health problems down. Do it to reduce back pain, reduce belly fat, tighten your belly muscles, and avoid joint pain.

Pick a few to do for 20 minutes each day, and you'll be feeling a lot better once summer turns up again!

V Bends

1. Lay on your back with your hands and legs outstreched. The head in neutral position with a gap between the chest and chin.

2. Pull the chin and chest up towards the ceiling, contract your stomach muscles, lift your hands and legs from the floor and lift them as high as possible.

3. Repeat 12 times for 3 sessions. If you feel you can do more, save it to the last session.

Opposite Contact

1. Lay on the floor with the legs in the air. The head again should be in neutral position with a gap between chin and chest.

2. Life the chest up towards the ceiling, contract the stomach muscles, and touch one arm to the opposite side leg. Then return to the beginning and repeat with the other hand and the opposite leg.

3. Remember: Keep the back and head unstrained. Bending them might do you damage.

Plywood

1. Start by placing your forearms on the ground, so you make a level base for your body, parallel to the ground, with your feet balanced on their ends, pushing against the ground.

2. Keep this form with the body straight and keep it parallel to the floor. Do it for as least 1-2 minutes and repeat for 3 sessions.

Whole body crunch

1. Jump as high as you can and land on your feet with your hands touching the ground.

2. Pull your legs back. From this position you must push your body and jump as high as possible.

3. Repeat for 12 times over 3 sessions. If you can't, do less, but the same amount of times per session.

Power strengthening of the Stomach

1. Start by placing your forearms on the ground with your body parallel to it, and balancing on the tips of your toes.

2. Raise your pelvic area up and keep it that way for a few seconds.

3. Return to the starting position and repeast this position a few times.

Legs in the air

1. Start by lying on your back and lightly bending your knees.

2. Lift the legs so they are perpendicular to the floor, this is the starting position.

3. Slowly lower your legs to a point where you can no longer keep your posterior and lower back touching the floor.

4. Raise your legs back to the starting position, and repeat.

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[www.keralites.net] THE BASICS OF EYEBROW THREADING

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The Basics of Eyebrow Threading

Say goodbye to painful wax and tweezers! There is a new, natural and less painful way to clean up your eyebrows or any other areas of the face from unwanted hair. By threading, or using sewing thread to pinch and remove unwanted hair, you will be able to get the job done faster, easier and with lots less pain involved!

1. Cut about 45 centimeters (18 inches) of sewing thread.

2. Tie a knot at one end of the string, making a loop.

3. Twist the string in the middle about 10 times to make a shuttle that moves from side to side. This will give you more freedom of movement as you thread.

4. Then practice moving the shuttle from side to side before you start threading hair. To move it, one one hand and close the other at the same time.

5. Once you see that you can control the shuttle, press it in front of your unwanted hair and move it against the direction of growth. Use the triangle of thread to mark out the area you will be threading.

6. You can also use threading to tidy up your hairline or hairs in your upperlip area.

Tips:

*Make sure that you go slow at first and stop and review your progree frequently.

*It is better to repeat over small batches than over do it.

*Control the shuttle properly before attempting precision brow-shaping.

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[www.keralites.net] THE SIGNS AND SYMPTOMS OF A HEART ATTACK

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The Signs and Symptoms of a Heart Attack

Often people expect a heart attack to be dramatic like it is in the movies. But in reality — most often — that is not the case. This article thus spells out the signs and symptoms of a heart attack.

What happens during a heart attack?

During a heart attack, the blood flow to the heart muscle is either reduced or completely stops. This typically happens because of a blood clot that is blocking an artery. When the heart muscle does not get oxygen-rich blood, it ceases to work.

Some common heart attack symptoms:

- A heart attack often causes chest pain.

- There is a feeling of fullness or a clasping pain in the centre of the

chest. Most victims describe the pain as akin to an elephant standing o

n the chest (extreme pain). It usually lasts for about 15 minutes.

- One also experiences shooting pain in the shoulders, neck, arm,

back and sometimes even the teeth and jaw.

- One finds increasing episodes of chest pain.

- Prolonged pain in the upper abdomen.

- Shortness of breath.

- The victim might experience heavy sweating.

- Since the heart's pumping action is severely impaired during a severe heart attack,

the victim might lose his/her consciousness.

* In rare cases, as in patients who are diabetic, the heart attack may not be very painful, and sometimes can even be entirely painless.

Some symptoms that may also appear include:

Pain in the abdomen
Heart burn
Unusual tiredness
Nausea
Tightness or pain in the neck, shoulder or upper back

Heart attack symptoms are not the same for all

Not everyone who has a heart attack has the same symptoms. Many a time, we also tend to ignore a heart attack thinking it might be mere abdominal discomfort due to gas pains or indigestion. If you have more than a few symptoms listed above, then you are likely to be having an attack. Get emergency help immediately.

What to do in case of a heart attack?

Rush to a hospital. Immediately. If you recognise that you or someone around is having a heart attack, get immediate medical help.

Give Disprin (Asprin): As soon as you recognise it is an attack, crush a disprin, dissolve it in water and make the person drink it.

Emergency numbers: Every office and home must keep a list of emergency numbers like that of an ambulance service, hospital.

A heart attack is different from a cardiac arrest

Do not confuse a heart attack with cardiac arrest. In the case of a cardiac arrest, the heart suddenly stops. It occurs due to an electrical disturbance that obstructs the heart's pumping function, which results in stopping blood flow to the rest of the body.

	Sudden Cardiac Arrest	Heart Attack
Definition	SCA is a chaotic electrical condition of the heart resulting in the loss of blood flow to the brain and body. The most common form of SCA is ventricular fibrillation.	The medical term for a heart attack is myocardial infarction: a blockage of the coronary arteries leading to a decrease in blood flow. When this happens, the heart muscles die or become permanently damaged.
Causes	Electrical impulses of the heart become chaotic due to a blow to the chest or other (sometimes-unknown) health-related issues. As a result, the heart stops beating regularly and begins to flutter rapidly.	Plaque made of cholesterol and other cells builds up in the walls of the heart's arteries. When the buildup is great enough, the plaque creates a blockage, known as an occlusion, which restricts the blood supply to the heart muscle.
Symptoms	Typically, there are no symptoms to SCA. Usually, the first indication of SCA is when the victim faints. The second sign is breathing cessation.	Warning signs of heart attack include a tightening feeling in the chest, a sore or numb left arm, lower back, neck, and/or jaw. Other signs include bad indigestion, a feeling that something heavy is sitting on your chest, and shortness of breath.
Victim's Response	A sudden cardiac arrest victim always loses consciousness from lack of oxygen.	The victim of a heart attack is usually conscious and alert.
Risk of Death	A victim of SCA will die unless treated. If left untreated, the chances of survival decrease by 10% per minute. Typically, permanent brain damage occurs within 5-7 minutes.	Most victims can recover fully and lead normal lives, but about a third of heart attacks are deadly. A heart attack can lead to sudden cardiac arrest.
Treatment	The only treatment for SCA is defibrillation from an automated external defibrillator (AED). A shock from the AED stops the chaotic electrical activity and allows the heart's sinus node to resume a normal electrical impulse.	One treatment of a heart attack can be angioplasty, which opens up the blocked vessels with a medical balloon. Afterwards, a stent can be placed in the artery to help keep it open. Other treatments include clot-busting drugs called thrombolytics or nitroglycerin to reduce chest pain.

So, remember this information, and most of all, remember the ABCs of heart care: Avoiding Tobacco, stress and fatty foods, Being more active and Choosing the right nutrition and life style that will keep your heart healthy!

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