If you had to list 4 exercises everyone should perform daily, which would you list?

 1. Squats:

Squats are the essential exercise for building muscle & strength in the whole body, not just legs. The reason is, Squats produce more Testosterone & HGH (human growth hormone) which is necessary for fat loss, muscle & strength gain. You can do squats every other 2 days if you do them till failure. There are many variations of squats, few are mentioned below:

• Regular bodyweight squats
• Barbell back & front squats
• Pistol squats
• Jumping squats
• Bulgarian Split Squat

2. Pull workout-

Pull-ups & chin-ups: These two are very important exercises to build & strengthen biceps, forearms, core & back muscles. Pull workouts are very important to achieve that V-taper look.

3. Push workout- push-ups & bench/double-bar dips:

• Push up is a very basic & effective compound exercise. Mainly it's for chest but it also trains shoulders, triceps, biceps & abs. There are many varieties of push-ups you can do to target different muscles of the upper body like
• regular push-ups,
• wide pushups,
• diamond pushups,
• Pike pushups,
• archer pushups,
• spider pushups,
• Hindu pushups, etc.

• Dips are essential bodyweight exercises for triceps. Triceps are 2/3 of the arm. Dips will help you to fill up the sleeves of your shirt. You can perform them on a double bar or bench.

4. Abdominal workout:

• Make sure to do some crunches, leg raises & planks to strengthen your core & build six-packs.

• Do stomach vacuums to shrink the belly to get the V-taper look.

• Due to the nature of work and unhealthy lifestyle, many are suffering from slow metabolism, Constipation, and other digestive problems. It's a good idea to incorporate some yoga asanas in your abs workout to optimize the internal functionality of the stomach & speed up metabolism, like:
• Mandukasana
• Bhujangasana
• Kapalbhati(pranayama)

Thanks!!!

image source: internet

Why is Abdul Kalam widely loved and respected by everyone?

Host : One of the first instructions; the newly appointed President of India APJ Abdul Kalam was discontinuing official Iftar Party.

Well, he told his officials that it was unfair to waste public money (around 2.5 lakhs INR) of lavish food meant for VIP guests.

He instructed them to donate this specific amount along with his monthly salary to 28 orphanages .

Host : As he was a bachelor; a teetotaler, vegetarian and known for spartan life style ; Rashtrapati Bhavan did not hold lavish banquets ; hard drinks and non vegetarian meals were avoided.

Host : After years; Rashtrapati Bhawan annually played host to 40 common citizens - postal workers to sanitary workers to school teachers to kids and others- at home tea party during Republic day celebration.

Host : As a generous host ; the first citizen of India ; personally took care of his guests -without paying attention to protocol.

Host : Whenever , his relatives came to visit him; he used to pay their boarding and lodging from his own salary and bank account.

As a president; he closed his personal kitchen and used to eat food served at canteen for staffers. Every day, his favorite simple vegetarian meals were sent to his room by canteen staff.

In short : “Not the glittering weapon fights the fight, but rather the hero’s heart.”: Unknown

Prayer : APJ Sir ! You will always stay alive in our memories ! Jai Hind !

Pic Credits : Google

What are some most interesting words that everyone should use in life?

1. Serendipity – finding something good by chance.
2. Sonder – the feeling that everyone has a story.
3. Euphoria – intense happiness.
4. Ephemeral – lasting for a short time.
5. Solace – comfort in sadness.
6. Resilience – bouncing back from hard times.
7. Gratitude – being thankful.
8. Luminous – full of light.
9. Zen – calm and peaceful.
10. Wanderlust – a strong desire to travel.