If you are someone who wants to lose weight, make your body in shape, look good, want to be fit but do not have time to work out professionally. Many times I meet people saying I want to lose weight, or want to be fit but either they do not have time or get bored doing normal cardio or gym exercise.

But skipping is a kind of exercise or fun activity that solves all the above problems. As you will never feel bored while skipping. You just need to do skipping for 15 to 20 minutes daily and you will see the change. If you practice this with your friend it’s nothing like that as you get competitive in that way and end up burning more calories than normal.

Skipping ropes is one of the best exercises I have ever come across, as it’s beginner-friendly, enjoyable, less time-consuming and more calorie burning

Even 15 minutes of skipping can burn more calories than any other exercise or so-called 15 minutes workout plan.

11 Amazing Benefits Of Skipping Ropes

1.Burn Calories Like A Pro :
According to research and even my personal experience skipping burns calories more than any other similar exercise like running, walking.

The faster you jump the more calories are burned every minute, but if you are a beginner and learn how to do skipping , then even at a moderate rate you can burn about 500 calories in an hour.

With beginner-friendly cardio people are able to burn a maximum of 200 to 250 calories, at the same time people get bored as well, as following each and every step of the exercise is not the thing that everyone likes, but skipping is easy and calories burning too.

So if you are someone who wants to burn calories fast for whatever reason, skipping is the perfect exercise for you.

Skipping exercise is also great for getting flat stomach easily as it directly targets your stomach muscle or abs, tighten the core and burn more calories and bring the stomach in shape.
A flat stomach is not just for show off but flat stomach is also great for your overall health. Skipping exercise burn 30% more calories than jogging in the same amount of time.

Know 11 Yoga Asanas for losing belly fat

2.Great For The Heart
People in their mid 40 and 50 start suffering from heart issues. Because of the wrong lifestyle, even young people are suffering from heart-related problems.

Eating outside food frequently, drinking unhealthy drinks, eating too much oily food or using wrong oil and most dangerous factor taking lots of stress, all these things not just hamper your heart health but also has a bad impact on your other internal organs too.

So to mitigate this you need to improve your lifestyle, but exercise like skipping can be a good catalyst.

Skipping is a high-intensity exercise. Heart rate during jumping ropes is much higher than any other cardio exercise, as a result of which your heart gets more strengthen and chances of heart attack reduces. Your heart rate goes to the point where maximum calories can be burnt,

Skipping not only works on your heart but also prevents diseases like high blood pressure, some types of cancer, diabetes, weight gain and many more.

3.Enhance Your Bone Health
Bone health depends on the type of food you eat. Food like green leafy vegetable, food rich in calcium, dairy products, food rich in magnesium(as magnesium helps to dissolve calcium without magnesium proper use of calcium do not take place) improves your bone health.

But due to our lifestyle, we often miss this thing in our diet as a result of which in the mid-30s people start facing bone pain issues and even after a lot of medicines bone pain exist.

The bone issue is mainly due to not giving your bone a proper massage or stretch. As many of us work from the computer, there is hardly any physical work, as a result, your bones do not get that much-needed exercise.

Skipping improves your bone mineral density and makes your bones stronger I think any exercise which provides your bones with some form of movement is great for bones, but skipping also does that work for you, also continuous skipping put your legs ability makes them stronger and stronger every day

4.Great For Mental Health
Mental health is a really big problem today. With the reduction of patience, the pressure of competition, getting success quickly, people are in a home for most of the time due to COVID-19, lifestyle is badly affected and mental health has been hampered. Today everyone suffers from some or other kind of mental issue. It might be stress or anxiety, insecurity, FOMO or whatnot.

But with skipping exercises you will start feeling better, trust me this is something which has brought a lot of change in my life. It is not the rope but its jumping, as jumping increases blood circulation in your body and mind as a result of which we feel fresh, stress-free.

For me, skipping work like meditation, it gives me different kinds of calmness and motivation. Once you start doing the skipping exercise you will have lots of innovative ideas, your mind power will be at a different level. Especially for students, it’s important as with physical fitness mental fitness is much more important.

To read the full article click here

Watch this video to know everything about Zomato IPO

English Names of Setu Bandha Sarvangasana: Bridge Pose

Setu Bandha Sarvangasana is very effective and directly targets the neck, chest, belly, back, hips, pelvis, and organs like lungs, liver, kidneys, heart, etc.

Now let’s find out how to do and the key benefits of Bridge Pose.

How To Do Bridge Pose — Step By Step

Step 1: Lie down on your back on a yoga mat comfortably and fold both of your legs. Keep your heels and knees aligned in one line, and there should be hip-distance between both of your heels and knees.

Step 2: Keep the hands by the side of your body and roll the shoulders outward. This will open up your chest. Also, tighten your glutes to reduce the strain on your lower back.

Step 3: Start lifting your back slowly and smoothly with the supports of your arms. Lift your lower back first, then the middle back, and then the upper back.

Step 4:Take your hand below your back and interlock your fingers.

Step 5: Now, try to roll your shoulder outwards to lift it diagonally towards the face (not horizontally)

Step 6: Hold this position for as long as you can (minimum 30 seconds) and keep your breath slow, steady, and smooth.

Step 7: While getting back to normal position, first remove your hand, then lower your chest and, after that, lower your back. Upper back first, then middle back and finally the lower back.

Step 8: Rest for some time and relax your glutes, back, neck, and shoulder.

Also Read: Best yoga books to learn yoga in-depth

Key Benefits Of Bridge Pose

There are lots of benefits of Bridge Pose if it is done correctly by following the steps as mentioned earlier.

However, here I have listed the important and the key benefits of doing Setu Bandha Sarvangasana daily.

#01 Stretches The Chest, Neck, And Spine​

The inclined position of the body helps the chest, neck, and spine stretch entirely and to be firm adequately.

#02 Improves Digestion​

This asana has quite a few benefits like it improves the complete digestive system and increases the immune system also.

#03 Reduces anxiety and stress

It has a strong effect on the body parts too, it relaxes the brain and reduces the amount of stress and anxiety that a person suffers.

#04 Effectively works for headaches and insomnia

The people who have frequent headaches and insomnia, this asana has a beautiful healing power of curing these problems.

#05 Therapeutic for asthma and high blood pressure

It also can give a natural therapy for curing prolonged pattern diseases like asthma and have control over high blood pressure.

#06 Relieves Menstrual Discomfort

Women who have certain discomfort in their menstrual process and get a considerable benefit in leading their life after performing the asana.

#07 Works Well On Sinusitis​

People having acute sinusitis can be reduced after the regular practice of asana.

Also Read: Best green teas to drink to lose weight effortlessly

Preparatory Poses For Bridge Pose

The preparatory poses that you should practice before doing Setu Bandha Sarvangasana are:

• Bhujangasana (Cobra Pose)
• Urdhva Mukha Svanasana
• Virasana (Hero Pose)

Who Should NOT Do Bridge Pose​

You should avoid doing Setu Bandha Sarvangasana if you are suffering with:

• Neck injuries
• Spondylitis
• Back injuries

Also, the women who are pregnant should avoid doing bridge pose.

Frequently Asked Questions (FAQs)

What is bridge pose good for?

This asana is good for strengthening the calves and thighs with the stretching of back, neck, and chest. It also reduces the anxieties and is good for improving digestion.

Does this pose reduce belly fat?

Since this asana also works the belly region so if it is practised properly than it can surely help yo reduce weight.

How long should you hold the Setu Bandha Sarvangasana?

In one go, you can hold the pose from 20 seconds to 1 minutes as per your convenience.

Conclusion

Now, when you know how to do and the benefits of Bridge Pose, I would love to hear from you.

Did this article help you? Tell me by commenting below.

And will you do it regularly to achieve your health and weight loss goals?

English Names of Chaturanga Dandasana: Four-Limbed Pose, Low Plank

Low Plank Pose is very effective and directly targets

Now let’s find out how to do and the key benefits of Chaturanga Dandasana.

How To Do Chaturanga Dandasana — Step By Step

Step 1: Start with the tabletop position and stretch your legs backward to get into the plank position or the push-up position.

NOTE: Tighten your glutes to reduce strain on your lower back.

Step 2: Exhaling, start to lower your body by folding your arms. Lower the body up to the point where your elbows and shoulder come in a straight line.

NOTE: Your upper arm will become parallel to the floor.

CAUTION: Don’t let your shoulder squeeze or go below your elbow. In both cases, the strain will be developed on the shoulders.

Step 3: Hold this position for as long as you can (minimum 30 seconds) while keeping your breath slow and deep.

Step 4: Inhale and lift your body with the support of your hands.

Step 5: Exhale and completely relax your body.

Also Read: Best yoga books to learn yoga in-depth

Key Benefits Of Chaturanga Dandasana

There are lots of benefits of Chaturanga Dandasana if it is done correctly by following the steps as mentioned earlier.

However, here I have listed the important and the key benefits of doing Low Plank Pose daily.

#01 Tones The Abdomen

As we push down the body downwards, there is an immense exertion of pressure, which helps to tone up the abdomen efficiently.

#02 Strengthen The Arms And Shoulders

The weight is completely levied on the shoulders and the arms as a result of which the arms and shoulders get strengthened up effortlessly.

#03 Tightens Calves And Thighs​

The legs get engaged in balancing the weight of the body, so there the balance is well maintained, and there the calves and thighs are toned and tightened up.

#04 Stretches Legs And Chest​

The upper part of the body, which puts down the entire body, utilizes most of the legs and chest region as they are stretched out easily.

#05 Develops Overall Physic​

As the asana works out through the overall body, so it helps to develop the overall body physique of a person.

Also Read: 17 crazy benefits of doing yoga regularly

Preparatory Poses For Dolphin Pose

The preparatory poses that you should practice before doing Ardha Pincha Mayurasana are:

• Plank Pose
• Bhujangasana (Cobra Pose)
• Urdhva Mukha Svanasana

Who Should NOT Do Chaturanga Dandasana​

You should avoid doing the Low Plank Pose if you are suffering with:

• Carpal tunnel syndrome
• Neck injuries
• Shoulder injuries

Pregnant women should also avoid performing Chaturanga Dandasana.

Frequently Asked Questions (FAQs)

What are the other names of chaturanga Dandasana?

This asana also known by the names Four-Limbed Staff Pose and Low Plank Pose.

Why is this asana is so hard?

The Low Plank Pose is very tough to do because of the amount of upper body energy required to sustain this pose for long time is lacked by a lot of people at first. However, with regular practice, this asana may became easy to do.

How long does it take to master chaturanga?

There can be no particular answer for this as it can vary person to person depending upon their gender, strengths, sense of balance, etc. However, it can optimally take 3–5 months to master this asana.

Conclusion

Low Plank Pose is very useful to tone the abdomen and hence reducing the belly portion.

Now, when you know how to do and the benefits of Chaturanga Dandasana, I would love to hear from you.

Did this article help you? Tell me by commenting below.

And will you do it regularly to achieve your health and weight loss goals?

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In this world full of hustle, no time for health people often get used to a bad lifestyle. Eating outside processed junk food, drinking aerated drinks, not sleeping at the right time, people suffer as this might not be called a disease in normal human terms but belly fat is a kind of disease as it reduces your physical ability, makes your body vulnerable to diseases, reduces your metabolism and immunity and what not.

Why Do People Develop Belly Fat ?
Reasons of belly fat :

Eating more food and wrong food
Drinking aerated drinks
Not chewing food properly
Not doing any physical workout
Eating sugar or related food like cakes, cookies, candies etc
Due to stress
Due to bad habits like smoking, drinking alcohol.
Talked a lot about why one develops belly fat but not let’s talk about a solution for losing belly fat and complete your desire for a flat stomach.

How To Lose Belly Fat :
1, Reducing sugar and related items in your diet
2.Chewing food properly
3.Not drinking water after meal as drinking water after meal results in improper digestion and as a result belly fat increases
4.Eating good fat like eating ghee, sabo, dates etc.
Reducing outside or processed food.
5.Reducing food with more oil also using unrefined oil.
6.Doing yoga or workout

How Yoga Can Help To Lose Belly Fat ?
As different asanas which I have mentioned below work on each and every part of our body it helps to remove bad fat from out body, helps to tone our body, flatten your stomach and so you can definitely consider yoga asanas to reduce belly fat.

11 Yoga Asanas For Losing Belly Fat :
1.Bhujangasana (Cobra Pose)

To read full article click here

This is the list backed with personal experience which will help you to boost you immunity . This asana will not just facilitate weight loss but it will also be a determinant factor for loosing weight, increasing metabolism and many more benefits.

List of asana for increasing your immunity :

1. Tadasana (mountain pose) : Mountain Pose is very effective and directly targets the ankles, knees, thighs, legs, back, arm, and shoulders. This asana not just help to improve your immunity it also helps to improve your concentration, it works on your posture and lower back and also good asana to practice if you want to loose weight.
2. Phalakasana (Plank Pose) : This asana directly targets your abdomen, legs and arms. This asana facilitate fat loss especially lower stomach fat. This asana works on your back and provide you with proper physic and balance and also helps to increase stamina.
3. Bhujangasana (Cobra Pose) : The Cobra Pose is very effective and directly targets your hands, shoulders, belly, glutes, lower back and organs like heart, lungs, liver and kidneys. This asana is a great stress relief. This asana is good for your belly, spine, good for digestion and also for various internal organs.
4. Balasana (Child’s Pose) : The Child’s Pose is very effective and directly targets your ankles, thighs, hips, glutes, groin, and lower back. It also affects your brain positively. This asana is provides good stretch to your legs and arms, improves your flexibility, great for stress relief also helps to calm your brain.
5. Anjaneyasana (Low Lunge Pose) : Low Lunge Pose is very effective and directly targets thighs, hip-joints, quadriceps, glutes, abdomen, chest, shoulders, and arms. This asana stimulates your concentration, works on your legs and improves your both physical and mental balance.

Here the list of 5 asana which are great for increasing immunity ends.

If you want to know more about yoga then you can definitely check out our website Yoga Fitness Hub

People try to use will power to tackle sugar craving but it does not work as people end up eating more sugar after some days and feel guilty and this cycle continues without breaks.

What causes sugar craving

1. Sugar craving due to stress

Due to stress and emotions some people loose their appetite some people only consume carbs and sugar.

When we are stress we are more prone to make wrong food choices to comfort our mind and boost our mood so we start eating chocolate, pastries and sugary thing as we want them more as they spike our dopamine level and makes us feel good.

Stress also shoots our cortisol level and cortisol compels our mind to produce more glucose even if our body does not need it at that time which leads to sugar crash and we end up craving for more sugar.

2.Because of poor gut health

Because of poor gut health as if you have poor gut bacteria it only ask for sugar so you get sugar craving.

Our gut has good and bad bacteria both and there is need of balance of both

85% plus should be good bacteria and when bad bacteria percentage increases that is when issue starts.

Bad bacteria is sugar loving bacteria and more sugar we feed them with the more they crave.

Bad bacteria changes our taste receptors and make us more crave for sweet flavors and also change our hormone which makes us feel hungry when we shouldn’t be.

3.Due to unbalance diet

Dietary high in carbs lacking good protein, good fiber, good fat leads to sugar crash which leads to spike in sugar craving.

If you are consuming simple carbs in your meal they rapidly breaks down into glucose and if there is no adequate protein, fat or fiber it can lead to immediate spike in blood sugar level which causes insulin quickly draws sugar from the blood to the cells that results into blood sugar crash.

So if diet balanced with adequate protein, fat and fiber things will go smooth.

Tryptophan the amino acid which is responsible for producing serotonin in the body. Serotonin is the neurotransmitter that regulates mood nd low level of serotonin leads to low energy, irritability and low protein diet leads to low serotonin level in the body which leads the mind interpret starvation and so we start looking for quick energy source like sugar.

4.Mineral deficiency can also make us crave for sugar.

Low iron can make you feel lethargic and that may want you look for quick source of energy like sugar.

Low magnesium which is required for 300 biochemical reactions in our body and if our body is low with magnesium there will be trouble bringing energy into the cells then we feel deprived for energy and we crave for quick energy source like sugar.

To tackle with bad bacteria is not feeding it with what it wants so try not to eat sugar and refined carbs for at least 10 to 15 days will kill that bacteria.

5. Due to sleep deprivation

Even one poor night of sleep can lead to decrease in upper brain function of the cerebrum (the part of brain which is responsible for making decisions and choices) that leads us make lots of wrong food choices next day can lead to sugar craving.

Sleep is the time when our body undergoes detoxification, repair, healing and establishing hormonal balance in our body and if we don’t give our body right amount of sleep it leads to hormonal imbalance which can lead to feel hungry constantly and crave for food and quick source of energy like sugar.

Solutions

Exercise boost our serotonin level in our body and thus makes us feel good.

During workout or exercise you are keeping your mind distracted and engaged in workout.

So whenever you feel sugar craving then just do 5 to 10 min of small workout you will see that your craving is just vanished.

Do yoga or meditation for 10 min to get over sugar craving

Time your meal properly and eat at same time everyday as if you don’t time your meal and do not eat at same time every day then your body starts craving for bad stuff.

Do 12 to 16 hours of fast : This is one of the best way to break sugar craving do this for at least 5 to 10 days.

What is hemoglobin?

Gives blood its red color

Found in RBC it carries oxygen from lungs to all the cells in the human body.

Hemoglobin is also required to co2 out of the body.

Carries co2 to lungs and then lungs take co2 out of the body.

Iron is converted into hemoglobin.

What food one should eat for getting iron (not only iron food contribute read full article till the end) ?

Peas, green leafy vegetable, beans, dry fruits, baked potatoes, tofu, cashews, whole grain, beetroot etc.

Trace mineral important for hemoglobin

So the list goes on but along with iron there is one trace mineral which is less available due to wrong lifestyle, wrong eating habits or not eating proper food and that mineral is copper.

Though copper is found in majority of the daily food like green vegetables, fruits, broccoli, cauliflower, reddish, pumpkin seeds, walnuts ,lentils, green peas, walnuts, almonds etc.

But for some people who do not consume this diet face issue if one eats the above mention items in moderate amount then he/she will never be deficient of copper.

Copper is responsible for converting iron into hemoglobin if iron is not converted into hemoglobin them whole body will suffer.

Other food or ways to increase copper level in your body (if less):

1. Spinach should be consume cooked when you are anemic as your anemic and raw spinach is high in oxalates and oxalates will block absorption of iron in your system.
2. Beetroot + lemon juice = purify blood

3.Drink water copper vessel but only one glass

4.Black sesame and mustard seeds

5.Dates and black raisin

6.Chickpeas

7.Nuts and seeds

8.Dark chocolate (75%+)

9.Moringa (leaf of drumstick)

But again don’t over due on copper as copper depletes magnesium as some people drink water continuously and they gets stomach issues this is due to magnesium gets absorb due to copper.

To know importance of magnesium in human body click here

For good healthy life click here and learn yoga

Yoga is biggest gift world got from India. Benefits of yoga are numerous and practicing not only helps you in your present but also have a long term benefits.

You might have taught your kid lots of different activity from his/her childhood from walking to play any sports, how to write, drawing and the list goes on.

But inly few parents teach their kids how to do yoga and meditation which is one of the most important thing that need to be taught in this world where child gets early stress, anxiety and depression.

Benefits of Yoga are insane and if a kid start practicing yoga from the early age he/she will definitely have edge over other kids as their concentration power will be more, knowledge retention power will be more, they will be more calm will have better ability to handle difficult situation and it will also give them physical boost at the same time.

Your child will be peaceful, mindful will deal with physical and emotional problems more properly and all this skills will give him a advantage in their adulthood and increase their chances of success in this competitive world.

List of asana for kids :

• Adho Mukhasvanasana — Dog Pose
• Vrikshasana — Tree Pose
• Virabhadrasana I — Warrior Pose I
• Tadasana — The Mountain Pose
• Uttanasana — The Rag Doll Pose
• Baddha Konasana — The Butterfly Pose
• Setu Bandhasana — The Bridge Pose
• Pranayama — Breathing Exercises
• Suryanamaskar — Sun Salutation

To know more about this asanas in detail click here

Magnesium is required for over 300 different bio chemical functions in the human body.

About 3500 binding sites (binding sites shows how many areas where magnesium is required in the body ).

Diseases caused by Magnesium deficiency

Hypocalcaemia, Hypokalaemia and cardiac and neurological manifestations. Chronic low magnesium state has been associated with a number of chronic diseases including diabetes, hypertension, coronary heart disease, and osteoporosis.

Many skin diseases , immunity, problem in reducing weight, bones and cramps issues

Many more diseases.

Why are we depleting magnesium ?

Sugar deplete magnesium

Phosphate deplete mg (Phosphate are found in aerated drinks)

Synthetic calcium and vitamin d3 deplete calcium

Junk food reduce mg

As saturated and trans fat present in junk food does not allow absorption of magnesium in your intestine.

Sugar excrete more magnesium from your kidneys.

Increase in stress also depletes magnesium as when your stress hormone cortisol is more depletion magnesium takes place from your body.

calcium requires magnesium for its absorption so if you increase your intake f calcium it will not great for your magnesium level in your body.

Importance of magnesium

Act as a transporter of amino acid to your muscle.

Central nervous system requires magnesium for proper functioning

Plays role in energy metabolism.

Magnesium can reduce blood pressure

Magnesium can reduce type 2 diabetes

Magnesium is anti-inflammatory so it helps to reduce inflammation in your body.

Magnesium helps to prevent migraine

Reduces insulin resistance in your body.

Food items rich in magnesium

Spinach, Pumpkin seeds, sunflower seed, almonds, walnuts all green leafy vegetable, avocado, bananas, dark chocolate (80+ dark chocolate 2 pieces everyday), Black beans, Yogurt,

So magnesium is one of the vital trae mineral that your body requires so ist of food items is given just go and have a proper amount of this food items in your diet and make your body full of balance.

Thanks

cheers

Also to know about yoga click here