Andrew Hozier-Byrne is one of those fascinating musicians in the world who has the power to enchant you unknowingly. In this era, unnecessary fancy props, unwanted bass drops and auto tune rules the world. But, this Irish musician belong to those artists who still follows the magical way of storytelling through his music. He is known for beautifully playing with different genres and turning them into magic. I would say “ Hozier is magic himself ”.
Their favourite song
Here are his top 5 beautiful songs that you should hear now, if you haven’t already:
Take Me to Church by Hozier
“Take Me to Church” is Hozier’s first big single from his debut album. This is one of the dangerously beautiful music video ever made. The deeply emotional song talks about the oppression, indoctrination and discrimination done by Church in the name of religion. “Homophobia is one just aspect of this bigger concept”. Inspired from this piece ,there is also a beautiful ballet performance by Sergei Polunin.
Movement
“Movement” features the legendary Ballet dancer Sergei Polunin. His incredible skills took up the song to a whole new level. This inspiring song is about passion and love governed by positive and negative emotions of one’s ownself. I feel after Take me to Church, this is one of the most beautiful song of Hozier.
Work Song
“Work Song” is a powerful love song. It portrays the inevitable love of two people whom even death can’t defeat. The humming and the rhythmic beats make it more irresistible. One can say it’s more of a spiritual love song.
Arsonist’s Lullaby
The two contrasting words in “Arsonist’s lullaby” itself gives us a very queer feeling. So does the song. According to me, he is talking about fighting with our inner demons (emotions or feelings). To maintain peace in our life we should neither embrace our demon nor set them free, always keep them on leash.
Cherry Wine
The song “Cherry wine” feels like what it is literally; sweet intoxication. The song seems very sweet and melodious in the beginning. However, as you move forward, it will led you to a sudden tragedy. Also, the deep emotional lyrics are like a cherry on the top. The most significant thing that I like about this song and the music video is that it doesn’t discriminate the gender. The lyrics talk about the miserable man while the video shows the miserable woman.
The more you listen to Hozier’s songs, more it will feel like poetry. They are beautiful pieces of art. Some of his other songs you can tune into are: Wasteland, Baby! , Jackie and Wilson , From Eden, Like Real People Do and To be Alone.
So you one of the many people that want to get fit, leaner and build muscle, but at the same time cannot join a gym due to time restrictions, and you decide to start calisthenics, and workout with your bodyweight as resistance. You’re all set, but there is one problem; how do you start? Here, I’ll give you your complete guide to calisthenics.
What is calisthenics and why is it good for you?
Calisthenics, or body weight training is a great and convenient way to get fit. It requires little to no equipment and can be performed anytime and anywhere. Calisthenics will not only help you get a better physique, build more strength and improve your reflexes, but will also make you more confident. Since it requires no equipment, you will have lesser excuses; Can’t make it to the gym? The floor is your gym! Get working.
Types of exercises
Before we go deeper into the world of bodyweight training, you first need to know the basics. Every movement, in the gym or in calisthenics, has a purpose behind them. Overlooking this can lead to imbalances and injuries. Exercises are mainly of two types; namely, push exercises and pull exercises.
Push exercises
As the name suggests, they work the pushing muscles; mainly the chest, triceps and the anterior deltoids (the front part of the shoulder). Basic pushing exercises mainly include variations of pushups and squats.
Pull exercises
Pull exercises work the pulling muscles; mainly the back, biceps and the posterior deltoid, he back part of the shoulder. Basic pulling exercises include variations of chin ups and pull ups.
It is important to give equal importance to both types of exercises to prevent imbalances. There is another type, known as isometric exercises, which includes planks and wall sits. It involves keeping certain muscles under tension for a certain amount of time.
Calisthenics movements are mostly compound movements, meaning they engage more than one muscle group. In the push-up, for example, your front deltoids along with your triceps work with your chest to push your body from the ground, while your core works to stabilize the movement. Compound exercises have a huge advantage over isolation exercises (a dumbbell curl for example, which works only the biceps, and the forearms to some extent). Compound exercises not only burn more calories but since they recruit more muscle groups, they allow you to complete a full body workout in a lesser amount of time. Not only this but since they mimic real-world movements, they offer a decreased risk of injury
A Typical Full-Body Calisthenic Workout
Now that you know the purpose behind the movements, the next thing you need to consider is your workout split or the “body part days”. For beginners, a full body workout thrice a week is enough for results, provided you are intense in your workouts and are consistent.
A full body workout should include 4-6 exercises, with adequate sets and reps, performed with ideal form. Let me clear these terms for you-
Reps- Short for repetitions; they are the number of times you do a particular movement. Like 10 pushups, 12 squats and so on.
Sets- A number of repetitions when performed consecutively makes one set. The rep range can vary anywhere from 1 to your max, depending on your goals and fitness level.
Rest- The amount of time between two sets.
A good full body workout gets the job done in a short period of time, without ignoring any muscles. Full body workouts don’t let certain muscles get more dominant than others and cause imbalances. Once you successfully continue this routine every alternate day for 60-90 days, you can switch to other splits. Before that, it is important you get comfortable with the form, remember to stretch and do your warm-ups.
What is a warm-up?
Many people overlook warm-ups. They are one of the most important parts of your workout. Warm-ups get the blood flowing in the body and prepare it for the workout. Working out without a proper warm-up leads to injury, no matter what your fitness level is. Seriously, do not start your workout without a proper warm up.
Importance of sleep and nutrition
Another thing people overlook is the proper sleep and nutrition. You need to know, your body doesn’t grow when you workout, it grows when you sleep. When you train, the fibers that make up your muscles tear due to the workout. When you go to sleep, the brain senses the damage and sends satellite cells to the damaged muscles. The muscles recover, get strong, and as well as an increase in size.
Nutrition plays an important role as well; for food or drink is your fuel, and if you give your car fuel of poor quality, it won’t be ideal, will it? Your diet should be balanced, consisting of all food groups. Protein, as you might know, is the most important nutrient for building muscles. Many people think that you get fat by consuming too many carbohydrates or fats. No. you get fat by consuming excessive calories.
Remember, consistency is the key. Fitness is not a hobby, but a lifestyle. You can’t excel in it if you don’t give it a hundred percent of your effort. Sure, you can throw in the occasional cheat meal, but make sure you keep it ‘occasional’.
Best Calisthenics Exercises list
I’ll list down some bodyweight exercises below, which will help you design a custom workout based on your split:
Pushups
Target area- Chest, triceps, and front deltoids.
Squats
Target area- Quadriceps, glutes, and hamstrings
Planks
Target area- Abdominals and core
Dips
Target area- Chest, triceps
Wall Sits
Target area- Hamstrings, glutes, and quadriceps.
Sit ups \ crunches
Target area- Abdominals, core
Calf raises
Target area- Calves
Pull-ups
Target area- Back (and biceps to some extent)
Chin Ups
Target area- Back and biceps.
Example of a full body routine (beginner)
Warm up, stretching
Plain pushups, 4 sets x 12 reps
Bench dips, 4 sets x 12 reps
Pull-ups, 4 sets x 6 reps
Chin-ups, 4 sets x 6 reps
Squats, 4 sets x 20 reps
Wall sits, 3 sets x 45 seconds
Planks, 4 sets x 30 seconds
Sit-ups, 4 sets x 12 reps
Stretching
Now that you know the types of movements, and the purpose behind each of them, you can design your own workout. The number of sets you do should depend on the number of reps in each. More reps per set = less amount of sets. Rests between sets can be up to 45 seconds each.
Calisthenics offers an infinite amount of exercises. Each exercise has multiple variations. Your pushups can be explosive, like clap pushups and even superman pushups. The same goes with your pull-ups, like the archer pull ups or explosive pull-ups. Even with squats, there are multiple variations like pistol squats and jump squats. Stick to your regime, and your efforts will pay off!
Stress means the feeling of being tense. This tension, or stress, can come from any event that you dread, want to avoid, or are nervous about. Everyone feels stressed. It’s natural, but it certainly degrades the quality of life. While stress, in a way can prove useful for you, such as to provide motivation for a deadline, nobody likes the feeling. In today’s fast-paced world, where everything has a fast-approaching deadline, stress is bound to control our lives. Be it a student or a teacher, an executive or a parent; everyone has his or her fair share of stress.
However, with the practice of correct relaxation techniques and practices, stress levels can be greatly reduced in no time. It is important to manage stress, otherwise, it can hamper with your life in no time. Stress and its management are different for different people, but dangerous to all.
For students
Students become one of the most common targets of stress. They feel the need to prove their worth to their parents, family as well as society. On top of that, they are required to study for numerous hours a day, meet deadlines for assignments, meet and manage their expenses, as well as deal with social pressure and what not. Stress in students, when accumulates over time can be dangerous. If you are a student dealing with stress, here are some tips that can help you curb your stress.
Time management
Managing your time is perhaps the best thing you can do. Time is something that should be spent wisely. Having a schedule for your day will provide you with adequate time for all activities, and allow you to take breaks every now and then to relax your mind. This will let you divide your time efficiently, and you will be able to give time to work, rest, study and your family as well.
Avoid negative thoughts
Having a positive mindset helps one in all stages of his life. Mental stress always follows negative thoughts. Not only negative thoughts but over thinking about things tends to stress you out as well. Instead of worrying, try to be positive and not think about the past or the future. You are living in the present, think about the present, and think positive.
Give time to your family and friends.
Talking to people you are close to will reduce your stress and relieve your mind. Try to spend at least thirty minutes with your friends or members of your family a day. Not only will it help you reduce your stress and distract your mind, but also prevent you from feeling lonely.
Exercise
Exercising, while great in itself, is a brilliant way to reduce stress. Exercising not only lowers cortisol, the stress hormone but also encourages the production of endorphins, which make you feel better. You do not need to go to the gym, even a walk will be enough. Go out, get some fresh air and distract yourself.
Take a small nap
Sleep deprivation is bad for concentration and tends to increase your stress. Taking a short nap, or a power nap will help you catch up on sleep as well as refresh you. However, make sure you do not sleep for too long; otherwise, your mood will worsen once you wake up, and you might even get a headache.
Breathe
A tired fitness girl takes a breath and enjoys a break before a new series of exercises.
Focus on your breathing. When under stress, you often lose your ability to think clearly. Focusing on your breathing is a great way to calm yourself down, and helps relieve stress in a short amount of time.
Get to work, and remove distractions
It’s easy to lose track of what you’re doing and start procrastinating. Everyone does it, and it wastes a lot of valuable time. However, this can be avoided. The best way to avoid procrastinating and get to work is to remove distractions from sight. When you are studying in a room that is messy, or on an overly crowded table, you are more likely to procrastinate. Study in a clean, organized environment and your focus levels will drastically raise.
Another thing you can do is to study the difficult topics first. Once you get the difficult portion out of the way, you will breeze through the rest, and reduce the chances of you procrastinating.
Stress levels in students tend to skyrocket during exam times. All you need to do is prepare well and believe in yourself. Stressing will not be fruitful in any manner. All the best!
Imagine a smartphone, designed for the future that delivers in more ways than you can imagine. The all-new Galaxy S10 series is not only bigger and smarter, but it also lasts for an impressively long time.
Our gadget geek got to review the new flagship from Samsung and the experience has been quite amazing. The premium members pre-booked this new offering from Samsung and they were highly excited about the highlighted features. This lineup promised a lot of things and it surely has delivered in every aspect.
A New Beginning for Samsung
Smartphones are becoming more and more innovative every year and Samsung is stealing the spotlight in the tech world. Earlier in 2019, the company launched its very first phone with a foldable screen and it became the buzz of the town. Now with the arrival of Galaxy S10 series, a whole array of features are being teased, be it the new hole-punch camera and ultrasonic in-display fingerprint reader.
Samsung Galaxy S10 Series: Price and specifications
The S10 lineup will have a starting price of INR 55,900 for the Galaxy S10E 128GB variant. This model can be expanded up to 512GB using a microSD card. The Galaxy S10 variant will start from INR 66,900 for the 128GB variant with the 512GB variant priced atINR 84,900. The later variant is available in white, while the former has blue, white and black color options. The top-of-the-line model namely Galaxy S10+ has mammoth storage of 1Tb and comes at a price of INR 1,17,900. It features a beautiful ceramic built with white and black color options. Galaxy S10+ has a 512GB storage variant featuring a ceramic finish, costing INR 91,900, while the 128GB variant costs INR 73,900. The later is available in blue, white and black colors.
A Galaxy of New Features
From a highly powerful processor to a beautiful all-screen design, Samsung has packed the very best features in this one. The one that steals the limelight is the ultrasonic fingerprint sensor followed by the head-turner that is the wireless charging with power sharing. And above all, the jack didn’t die in this one, which is a great plus. The UI didn’t lag at all and more security updates are coming soon.
Three Cities, Thousand of Loyal Customers and One Great Journey We started our journey from Jamshedpur, getting the feedback from customers, then moved on to Ranchi and finally reached Dhanbad. The questions captured the mood of the buyers and helped get us an insight about the hype around this new addition to the Samsung family. Here are some highlights of our tech blogger’s conversation with the customers.
Q1. Do you have any idea about the Samsung Galaxy S10?
Rajneesh (Buyer):“We saw the features on YouTube, but want to know more. This demo will give us the required information and I am very excited. I have been using Samsung’s premium smartphones for quite a long time and the Galaxy S10 series will surely live up to the expectations.”
Q2. Do you know why has this event been organized for you?
Aryan (Customer): Yes. Samsung is always known for its fabulous customer service and we, the premium customers, have got all the necessary information about the event. It feels good to be here; looking forward to check all the models.
Q3. Did you pre-book the Samsung Galaxy S10?
Ritwik (Potential Buyer): Yes, I did and the wait is just unbearable. This showroom experience is magnificent and I am in love with the S10+. Samsung has included some real innovation in this one, this might be a new chapter in their dominance in the smartphone segment.
Q4. Which features were you expecting in the Samsung Galaxy S10?
Suman (Premium Member): I was definitely expecting a better camera, though I had no such fascination about the display. Apart from that, a better Battery always makes us happy.
Q5. Are you satisfied with the features that the Samsung Galaxy S10 has to offer?
Simran (Buyer):Very satisfied, but the cost is a bit on the higher side.
Q6. Are you satisfied with the highlighted features?
Avirup (Buyer): Yes, very much. From device to device charging with powerless share and the AMOLED Cinematic Display – this one is surely built for the future.
Q7. Which model of S10 did you book?
Pooja (Customer): Samsung Galaxy S10+
The Bottom Line: Which one to buy?
Every model has its own special points, so it all comes down to the features you are looking for and your budget. However, the Galaxy S10E is the most preferred choice according to us. It is comfortable to hold, the flat screen is pretty good and the storage is more than enough. Compare the specs, look for the ones which suit your need the most and pick a phone which not only scores on the style aspect, but also is high on performance. Whatever might be your choice, Samsung has surely set the bar very high in 2019.
Hallyu wave has been dominating Indian youth for a long time now. As it is well known for, it has been knocking and capturing the hearts of people smoothly. Unknowingly, not only the teenagers and people in their 20s, but also middle aged people are getting love shot by the Korean wave. Through Kdrama and Kpop the vibrant culture of South Korea are attracting people across the country. Moreover, the limited episodes along with the fresh storylines are cherry on the top, isn’t it?
So, my beloved Kdrama lovers, here is my list for the top 10 Kdramas of 2018:
My Mister
My Mister
My Mister is about a man in his 40s and a woman in her 20s who helped each other to confront the burden in their life through various experiences. These experiences portray the most realistic human relationships through a heart wrenching amazing plot. It’s quite difficult to remember any such drama or TV series that can portray the individuality and existence of a human being in such a beautiful way. Don’t watch it for love or happiness, watch it for finding yourself.
Prison Playbook
Prison Playbook is about a famous baseball player who is convicted of assault while saving his sister from sexual harassment. Through his prison life, it will capture the lives of convicts, police officers and their families aptly. This drama has perfect proportionate elements of happiness, sadness, laughter and humour to hook you up for a long ride.
Still 17
Still 17
Still 17 is about a woman who wakes up from coma with a mental age of a 17 year old girl and a man who cannot move on from a 13 year old trauma. It starts off with light comedy and budding romance, however, soon their lives get entangled by a hidden past. This drama is one of those which will let you almost know everything soon but, will still make you addicted enough to click the next episode!
Mother
Mother
Mother is an unexpected, heart wrenching and helpless journey of a teacher and her abused student whom she kidnapped to protect at all cost. This is a perfect emotional roller coaster ride of a mother and a daughter that will successfully keep you on the edge at the end of every episode.
Children of Nobody
Children of Nobody
Children of nobody is a story about a child counsellor and a detective who fight together against child abuse and find justice for these innocent, traumatised children. Apart from the gripping practically emotional plot, the crime show has enough twist and turns to blow your mind away.
Welcome to Waikiki
Welcome to Waikiki
Welcome to Waikiki tells the story of three hopeless men whose life gets complicated after the arrival of an unknown baby and a single mother. The plot may sound similar or common. However, this romcom has all the elements to keep you glued while literally making you roll on the floor and laughing unknowingly. On top of that, this drama has many references to our very own Bollywood movie, “3 Idiots”. So, what are you waiting for?
The Guest
The Guest
The Guest is a story of a psychic, detective and a Catholic priest who fight together against the evil spirit who destroyed their families. If you are up for a rollercoaster of horror, terror, suspense, thriller and exorcism without any unnecessary clichéd romantic plot, then this ride is for you!
Live
Live
Live explores the lives of the police officers and their sacrifices who protect justice through thick and thin. If you loved Prison playbook, then you will definitely love this drama. The well developed story lines and characters will make you binge watch it at one go.
Lawless Lawyer
Lawless Lawyer
As the title goes, this tells us a story about a “gangster lawyer” who breaks all the laws to fight for justice against corruption along with a suspended lawyer. If you are up for a cup of action packed legal drama along with talented actors and amazing plot, then this your tea!
100 Days My Prince
100 Days my Prince
100 Days My Prince is the story of a prince Lee Yul who lose memory after an attempted assassination and meet Hong shim, the head of a detective agency. This shows the beautiful budding romance between them while he live with her undertaking a new identity for 100 days. Though the drama seems to be boring towards the last few episodes, but the amazing acting and chemistry can easily overpower it. Go for it if you are up for a refreshing historical romcom.
Well, don’t you all feel that 10 dramas are not enough? The more, the better, right? So, here are some special mentions: Beauty Inside (2018), Miracle that we met, The Smile that has left your eyes, Misty, Come here and hug me, Something in the rain and last but not the least Life of Mars.
All the couples wait eagerly for the D- DAY (their wedding). It brings families, relatives, and all the friends together at the time. Usually, with all the rituals, the wedding lasts a minimum of three days at least. However, there are some extremely weird wedding rituals that are followed across the world by people of different religions and traditions. Here is a list of the 4 most bizarre wedding rituals! (hold your breath :P)
1. KISSING TRADITION (THE SWEDISH TRADITION)
Well, do not think what the weird element in this is because the wedding kiss by the groom and bride is not being talked about here. In Sweden, there is a that if the groom leaves the room for any reason, then the other men at the wedding are allowed to kiss the bride, and vice versa! Bizarre, right?
2. SPITTING ON THE BRIDE (THE MASSAI TRADITION)
The four words that you just read amazed you, didn’t they? Well, there might be different feelings!:P Anyway, yes, this is a wedding tradition – The Massai Tradition. There is a wedding ceremony held according to the Massai Wedding tradition in which the father of the bride blesses his daughter by spitting on her head and breasts. She then leaves with her husband and does not look back for fear of turning into stone.
3. DRINKING FROM A TOILET POT (THE FRENCH TRADITION)
As a French tradition, after the wedding reception, the married couple is sent to their bedroom. The bridal party cleans up the mess and puts the entire garbage and food in a toilet seat. They, then, barge into the couple’s room and do not leave until they eat from that toilet pot. WEIRD!! But, now, the soup is more commonly made up of chocolate and champagne, but it is still served out of a toilet.
4. THE BLACKENING OF THE BRIDE (THE SCOTTISH TRADITION)
A ritual to test the bond of the married couple, the Scottish people pelt the bride and the groom with food trash, including rotten eggs and fish. The Scots believe that if a couple can withstand this, their marriage can withstand anything. A nasty wedding tradition without a doubt!
Wear and tear of clothes is a major problem. A lot of our favorite and expensive clothes become useless because of tiny (sometimes, large) abrasions. And buying clothes again and again is a task (both financially as well as physically/mentally). So, let’s no more succumb to abrasions and wear and tear of clothes. Here is a list of 8 best clothing hacks that can be really helpful in saving a lot of money as well our favorite clothes.
HACK 1: USE A HAIR STRAIGHTENER AS A COLLAR IRON
Collars usually take time to get ironed with the normal iron, so, using a hair straightener can serve the purpose well and save time.
HACK 2: REMOVE RED WINE STAINS USING WHITE WINE
If by any chance, you spilled red wine over yourself while savoring its amazing taste, do not worry about it. The stains of red wine can be removed using white wine.
HACK 3: A MIXTURE OF COLD WATER AND VINEGAR REMOVES STAINS
A mixture of cold water and vinegar easily removes stain marks from leather. So, you can now save your expensive and dear leather clothing possessions.
HACK 4: NAIL POLISH CAN TIGHTEN THE ARMS OF SUNGLASSES
If the arms of your sun glasses become loose, put clear liquid of nail polish and your glasses will work just fine.
HACK 5: HAIRSPRAYS REMOVE STAINS OF LIPSTICKS
Got a dark lipstick mark on clothes? Do not fret because your hair spray is at your rescue. Spray it on the mark and let it dry a bit. Then, put it in the washing machine and when you take it out, the mark would no more exist.
HACK 6: HAIRDRYERS MAKE SHOES COMFORTABLE
Are your shoes new and seem tight? Wear socks and your shoes, switch the hairdryer on and dry your feel with it. The shoes would open.
HACK 7: LEMON TO MAKE STAINED SMELLY PITS GO AWAY
Smelly arm pits? Before washing it, spritz a little lemon juice on the area to break down the stain. Then, wash it with bleach and air dry in the sun.
HACK 8: REFRIGERATE THE SHOES!
Smelly shoes? Put them in the freezer and leave for 24 hours. This can kill most odors. Later, put them in the hot sun for a day to air out.
One faces infinite different kinds of problems (depending on different stages) in one’s lifetime. Sometimes, the problems build up to create too much pressure that giving up seems like the only available option. And the best part (according to me) about this is that each person faces it at least once in his/her lifetime. And it is completely normal to feel that pressure and the kind of mental fatigue it causes. However, there is always a strong need to prevent oneself from getting into the ‘giving up zone area or the darkness inducing pressure (in one’s mind)’.
First, it is important to talk about what I mean by ‘tough times’ here. So, ‘tough times’ would vary from very trivial problems for some but which are extremely grave for the person going through them. In other words, it is relative. Ranging from problems faced by a student – giving an exam, stage fear, peer pressure, fear of drinking and getting caught by parents; by a doctor – committing some error in a patient’s surgery, by an actor – of not getting better scripts, by a youngster – of not getting employment, because of a heart break and many more. In such situations, it is very important to ‘hold on’ and not lose hope. However, it often becomes annoying to hear the same – people telling you that it is all going to be okay, it is just a phase and so on. So, what exactly it is that one should do?
REVISIT THE ENTIRE SITUATION IN YOUR MIND AND TRY TO FIGURE OUT THE PROBLEMATIC POINT
Revisit the entire situation that causes hurt or stress and try to figure what the problematic point is. Sans analyzing the situation, the solution cannot be derived. Think as many times as you require so that you realize the point of problem.
TAKE YOUR OWN TIME
No matter how much the people that surround you try to make it fine, without your own help, the goal cannot be reached. So, take as much time as you want because it is true that ‘time heals’.
WORK ON THE PROBLEM
Once you figure what the problem is, work to make it alright. Remember that only you can make things okay. And trust me on this, you have the power within you to do so. All you need to do is determine. This is your life and you have to do everything in your potential to make things good for yourself.
WILL POWER AND PERSEVERANCE – THE KEY WORDS
Surviving a tough time requires will power and perseverance, so, hold on, be consistent and trust your hard work towards making it all good. It will definitely pay off.
TAKE UP THINGS YOU LOVE
In the process, take up and do the things that you love and make you happy. If you feel like painting, watching a movie, sketching, dancing, DO IT!Also, try taking out some ‘me-time’. That is really important. You need yourself always, so take out some time for your own self.
Pollution has always been the most discussed problem in the last few years. Many of you might consider outdoor pollution as more harmful and riskier than indoor pollution, but the fact is that the level of indoor pollution is 2-5 times higher than outdoor levels. It’s estimated that 2.2 million deaths each year are due to indoor air pollution (compared to 500,000 deaths from outdoor air pollution). In other words, the air inside can be more harmful than the air outside. Let us look at some effective measures to combat indoor air pollution:
Grow Indoor Plants
The most impressive and healthy way is to grow indoor green plants. While reducing the pollution levels to a great extent, it also adds to the beauty of the place. There are plants like fern, ivy and peace lily, which can significantly curb the air pollutants. Aloe Vera also, known for its healing abilities, act as an alternative to cleaners, which contain harmful chemicals.
Make the Most out of Air Purifiers
The use of technological products to improve air quality is important when all the manual efforts go in vain. Buy a good quality air purifier as this is the key to reduce the air pollution level inside. There are several kinds of air purifiers like HEPA purifiers and Ozone purifiers. Depending on your needs and air purifier price, opt for the right kind of purifier.
Effective Waste Management
This is one issue, which requires strict attention and immediate response. Waste production is a daily routine in a household or any living place. But, when this trash is not covered or left in the open, there is a lot of bad odour in the surrounding environment. In such situations, people tend to use artificial fresheners, which is not a good choice as it contributes a lot to indoor air pollution. The best way is to manage the household waste effectively. Keep the waste bins properly covered. Dispose the garbage on a regular basis.
Let Natural Air Come In
This is one of the easiest methods to follow. Keeping the windows open to ensure proper ventilation reduces the level of air pollution to a great extent. It induces freshness and purity in the air, provided the surrounding outdoor environment is free of any effluent, smoke or dust. But, if you feel that pollutants are unavoidable in the natural air that comes in, the best option would to use a good indoor air purifier. Research the options and find out the air purifier price. Compare all the choices and buy the best purifier.
Maintain a Healthy Level of Humidity
Humidity levels must be reduced by trying to stay dry or by using a dehumidifier. Water leaks also contribute to the build-up of moisture and humid air in the indoor environment. As a result, it increases the exposure of the people living indoors to mould and mildew. Therefore, fixing water leaks can also help in purifying the air.
Indoor air pollution is a health risk that you can avoid and minimize your exposure to it if you have the required knowledge to combat it.
Besides the above-mentioned ways, there are a lot of other methods to reduce the possibility of indoor air getting contaminated. The Environmental Protection Agency (EPA) estimates that most people spend up to 90 percent of their time indoors, so indoor air quality is vitally important to your health and it definitely needs to be taken care of.
Powerlifting is a sport of strength. Unlike its brother bodybuilding, it is not about how much weight you can lift, not how much weight you look like you can lift. You probably already know that and have been following a powerlifting schedule for quite a while now. The strength gains sure are satisfying, but your motivation may start fading soon; since not all powerlifters are aesthetically pleasing. To keep this from happening, and to officially give yourself a label of a powerlifter, you decide to participate in your first meet.
You’re all set, except, this is your first meet and you don’t really know how to go about it. Worry not, for here you will find a complete guide to your first powerlifting meet.
General Rules
Okay, so powerlifting is broadly classified into two categories, namely: equipped powerlifting and raw or unequipped powerlifting. The main difference between the two is that in equipped powerlifting, you would be allowed to wear a suit and wraps for your lifts, which would be illegal in the raw category. A suit is different for each of the three lifts. There are deadlift suits, bench shirts, and squat suits. These help a lifter lift way heavier loads than they would be able to otherwise. In the unequipped category or raw powerlifting, a lifter is allowed to use knee sleeves, wrist wraps (for bench pressing) and a belt.
Apart from this, powerlifting is divided into several age groups and weight classes. The age categories include:
Sub-junior category (18 and under)
Junior category (19-23)
Senior category (24-39)
Masters 1 category (40-49)
The Masters 2 category (50-59)
Masters 3 category (60-69)
The Masters 4 category, which includes participants of and above the age of seventy years.
The weight classes are different for men and women. For men, the weight classes are 59 kg, 66 kg, 74 kg, 83 kg, 93kg, 105 kg, up to 120 kg and above 120 kg. Note, these weights are the upper limits of the classes. For women, the categories are 47 kg, 52 kg, 57 kg, 63 kg, 72 kg, up to 84 kg can above 84 kg.
Events
There will be three events in the meet; the deadlift, the bench press and the squat. It is important that you know your max lifts on each of them before you sign up. If you plan to surprise yourself, change your plans. Knowing your max will not only help you plan your strategy beforehand but also help you improvise on the spot. Otherwise, you will end up either going over your limit or not living up to your potential. Carry adequate food and water with you along with your gear and your pre-workout.
First, after your gear has been approved, you will be asked to register your name and give to your bodyweight. There will be a weighing machine on which you will be made to stand in minimal clothing to avoid an increase in weight due to external factors. Next, your first attempts for all three lifts will be asked for. This marks the end of the registration process.
You will be given three attempts for each of your lifts, and the highest weight in each attempt will be counted in your total. In case you fail an attempt, you can attempt the same weight in your next attempt or increase the weight if you are comfortable. However, you cannot decrease it.
The bench press
You will be allowed to wear a belt, wrist straps and use chalk for this event in the raw category and a bench shirt and RAM in the equipped category. There will be a panel of three judges, and two or more spotters to ensure your safety. Once your name has been called, you will be required to start the lift under a time of one minute.
The spotters are allowed to assist you in un-racking the weight, but you will be on your own after that. There will be a total of three commands. When you hear the word “start”, start the lift. Slowly lower the weight and bring it down so that it touches your chest. Pause it there, until you hear the command “press”. Once you hear the “press” command, lift it up until your arms are straight. Don’t rack the weights unless you hear the last command, “rack”. Failing to obey any of the commands will result in an illegal lift, despite completion of the lift.
You are allowed to arch your back as much as you want, provided your shoulders and hips touch the bench at all points of time during the lift. According to the rules of your federation, you may or may not be allowed to lift your heels from the ground.
After the completion of the lift, there will be three lights that signify if the lift has been passed by the judges or not. The lights may be red or white. On successful completion, you will be shown three white lights, and if a judge considers your lift legal, he will give you white light, unless you will be shown a red light. You need a minimum of two white lights for a successful lift.
The deadlift
You will be allowed to wear a belt and knee sleeves and use chalk in this event in the raw category, and a suit in the equipped category. There will be two spotters (for loading and unloading the bar only), and a panel of three judges. Like in the bench press, you will have a time of one minute to show up once your name has been called. Unlike the bench press, however, there is only one command.
You can start the lift once you’re ready, as long as you stick to the time limit. Both sumo and conventional stances are legal, and you can choose whatever makes you comfortable. You will be required to lift the weight completely, lock your back and straighten your knees, and pause there. Lower the weight once you hear the command “down”. Make sure you lift the bar with a clean motion and do not jerk the weight. You will need a minimum of two white lights for your lift to be considered successful.
The squat
You will be allowed a belt, knee sleeves and chalk for this event in the raw category, and a suit and knee wraps in the equipped category. There will be two or more spotters depending on the weight on the bar. You will have one minute to start the lift once your name has been announced. Put the bar on your traps, lock your knees and take a step back. Once you hear “start”, start the lift. It is important that you hit depth in order for your lift to be considered legal. Go as down as you can, then explode up. Rack the weight once you hear the command “rack”. You need a minimum of two white lights for a legal lift.
Conclusion
Powerlifting meets are long and sometimes run for two days or more. So make sure you are well hydrated throughout the meet and prepared to wait with patience. Competing is a great way to see where you stand as compared to other lifters. But it is also important to have fun too. So don’t push yourself too hard or be nervous, and all the best!
