Which is Better?Pull Up or Chin Up?Chin-up (For back) or pull ups benefits.

Chin-up (For back) or pull ups

Chin-ups refer to a supinated or underhand grip. Pull-ups refer to a pronated or overhand grip. There's been a lot of debate over which one is superior. People also like to argue about which muscles the two variations train. But there's really no need for debate. Anatomy and research has the answers.

Pull-Up or Chin-Up 

What hits the lats better? The main function of the latissimus dorsi is to extend the shoulder. Shoulder extension occurs during both the pull-up and chin-up.

The second function of the lats is to adduct the shoulder joint – drawing your upper arm down and in toward your torso. Most people who ignore this important function struggle putting width on their backs. It's because of this adduction function that the people who claim that wide grip pull-ups are better for the lats are correct, but not for the reasons they think.

Because of the adduction function of the lats, grip width has an impact on recruitment of the lats. Using a pronated grip can make it easier to perform adduction of the shoulder joint, but pronation and supination alone don't dictate the recruitment of the muscles of the back. Plus, the lower fibers of the lats take more of the load during shoulder adduction and the upper fibers take most of the load during shoulder extension.

Want to train your upper lats? Go with a close-grip chin-up. But if you're trying to hit your lower lats, a wide-grip pull-up is best.

What does the research say? Pulling variations hit the lats virtually the same. Two research teams examined muscle activation during pull-up variations. One looked at four different vertical pulling variations. Two of those variations were a pull-up (pronated) and a neutral-grip towel pull-up. They found that lat activity was nearly the same in both variations.

Another study compared three types of pull-ups: the standard overhand-grip pull-up, the chin-up, and the "perfect" pull-up (using pull-up handles that rotate). The amount of lat activity was virtually the same during all three movements.

Pull-Up or Chin-Up — Traps:

Researchers found that The traps were more activated during the standard pull-up than in the neutral pull-up. Other researchers found that lower trap activity was greater in the pull-up than in the chin-up. However, the researchers chalked this up to the pull-up requiring more effort from the lifter than the chin-up. More effort during could also explain why the other study revealed greater activity in the traps during the pull-up.

Pull-Up vs. Chin-Up — Biceps:

 One study found that bicep activity was far greater in the chin-up than in the pull-up. But it must also be noted that bicep activity was very high in all three variations – greater than 80% Muscle Voluntary Contraction.

Complete Workout tips for beginners or benefits of push-ups & close grip push ups.

Push ups (small grip for triceps)(close grip )

1. Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.
2. Lower yourself until your chest almost touches the floor as you inhale.
3. Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
4. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
   

Variations:

• If you are new at this exercise and do not have the strength to perform it, you can either bend your legs at the knees to take off resistance or perform the exercise against the wall instead of the floor.
• For the most advanced lifters, you can place your feet at a high surface such as a bench in order to increase the resistance.

Complete Workout tips for beginners or What are the benefits of push-ups ?Day 1.

Push-ups :

All these exercises can be done at home only with few basic setups. On a long run a guy or girl will have consistently good body shape if he or she do free hand exercises rather than hard core gymming.

Doing free hand exercise consistently on a daily basis is always more beneficial than doing weight training. The best free hand exercises are as follows:

1. Push ups (wide grip for chest)
2. Push ups (small grip for triceps)
3. Chin-up (For back)
4. Squats (For legs)
5. Parallel bar (For deltoid, chest, shoulders and triceps)

Day 1 - Arms: Wide-Grip Push-up;

•  Start in high plank position with feet together and hands slightly wider than shoulder-width apart, fingers pointing forward or slightly outward. Engage quads and core as if holding a plank.
•  Bend elbows out to the sides to lower torso toward the floor, pausing when chest is just below elbow height. 
• Exhale and press into palms to push body away from the floor to return to starting position, moving hips and shoulders at the same time. 

Do 8 to 15 reps. Try 3 sets.

• Don't allow hips or low back to sag toward the floor.
• Keep neck neutral and gaze slightly forward on the ground; don't tuck chin or lift head.
• Don't allow upper back to "cave in." When in high plank, isometrically push chest away from the floor and then push up from that position.

Learn yoga in 25 days,Yoga class Day 1 or BENEFITS OF SWASTIKASANA (AUSPICIOUS POSE)

Yoga class Day 1

SWASTIKASANA (AUSPICIOUS POSE):

     The best time to perform this asana is early morning,preferably on an empty stomach.

It can be repeated in the evening but there should be a gap of at least 4 hours after meals.

One should do warm-up stretching exercises before starting this asana.

 BENEFITS:

1. Mental Quietude
2. Good Conditioning    

NOTE: Do not perform these asanas if suffering from fever , arthritis,ulcer,

                hypertension,heart ailments or  when any surgery is advised.Ladies

                should not perform these asanas during menstrual periods.

    

Benefits of yoga or Why Should I Do Yoga?

• keep your mind healthy
• improve and maintain the health of muscles, joints and organs
• get a better night’s sleep
• improve performance and prevent injuries in sports
• speed recovery from training
• prevent conditions such as diabetes, heart disease and auto-immune disorders
• slow down the negative effects of an office job
• and increase your sense of happiness and well being.
• Yoga can make you stronger and more flexible. It's a great way to stay limber and energetic. You'll also feel more focused and alert. And yoga can help you feel great and function better in your daily life. Yoga can also help improve these conditions

           Poor blood circulation

           High blood pressure
           Arthritis
           Osteoporosis
           Limited mobility
           Lower back pain
           Difficulty breathing
           Headaches
           Tension or stress
           Depression

The best way to know if yoga is for you is to give it a try. Do your due diligence first – visit a few different studios or, if you plan to do a class online

1. Reduce your risk for injury. Each yoga pose targets specific muscles. This helps you increase your flexibility and reduce your risk for injury.
2. Reduce stress. Yoga can help soothe the mind and lower stress levels. It does this by focusing the mind on the moment and the movements.
3. Increase your concentration. A main part of yoga is rhythmic, focused breathing. This can help you focus.
4. Understand the mind and body connection. Yoga requires you to focus all your energy on each movement or pose exactly. This can help you feel the mind and body work together.
5. Gain strength and stamina. More vigorous styles of yoga promote strength and stamina.
6. Improve balance and stability. Balancing poses require you to use your core muscles. This can help you improve your overall stability.
7. Improve posture. Yoga poses strengthen and open tight areas of the body like the shoulders and muscles of the upper back. This can help you keep good posture.
8. Develop body awareness. Yoga requires you to contract or relax specific muscles as you stretch into each pose. This can help you become more aware of your body’s strengths and weaknesses.

How do I know if yoga is for me?

Yoga is accessible for everyone, no matter what you look like, how old you are, how you dress, how much you weigh, what you do for a living, where you live or what religion you practice. Yoga is in no way exclusive. 

It’s possible that you have a certain condition or a recent injury that makes it challenging or dangerous to do certain types of yoga, specific poses or breathing techniques, but there will likely be safe alternatives that an experienced yoga instructor can help you .

begin with a gentle class until you feel it’s safe to move onto something more challenging. Never be ok with pain. A certain amount of discomfort is ok, but pain is your body’s way of telling you to back off.

Best 5 place to Visit in Lucknow‎

Lucknow, the capital of Uttar Pradesh, thrives along the banks of Gomti river. The city, Awadh and Uttar Pradesh fell to the British during the imperialistic era . Today Lucknow is dotted with remnants of its rich cultural past.
Lucknow is the historically important city.Lucknow is also known for its elaborate cuisine and Chikankaari, or exquisite shadow-work embroidery on fine muslin cloth.Lucknow is the city for many centuries was at the heart of North Indian culture.

• Bara Imambara:

Bara Imambara is an imambara complex in Lucknow, India, built by Asaf-ud-Daula, Nawab of Awadh, in 1784. It is also called the Asafi Imambara. Bara means big, and imambara is a sacred hall built for the purpose of Azadari. The Bara Imambara is among the grandest buildings of Lucknow.
Address: Machchhi Bhavan, Lucknow, Uttar   Pradesh 226003
Opened: 1784
Hours:Open ⋅ Closes 6PM 
Did you know: The Bara Imambara was built in the year 1784 by the fourth Nawab of Awadh known as Asaf-ud-Daula

• Chota Imambara:

Chota Imambara also known as Imambara Hussainabad Mubarak is an imposing monument located in the city of Lucknow, Uttar Pradesh, India. Built as an imambara or a congregation hall for Shia Muslims, by Muhammad Ali Shah, the Nawab of Awadh in 1838, it was to serve as his own mausoleum and his mother, who is buried beside him.
The significance of Panjetan, the holy five, is once again emphasized here with five main doorways

Address: Husainabad Trust Rd, Daulatganj,Lucknow, Uttar Pradesh 226003

Hours: Open ⋅ Closes 6:30PM
Burials: Muhammad Ali Shah

• The Rumi Darwaza:

The Rumi Darwaza, in Lucknow, Uttar Pradesh, India, is an imposing gateway which was built under the patronage of Nawab Asaf-Ud-daula in 1784. It is an example of Awadhi architecture.

Address: 17/11, Hussainabad Road,Lajpat Nagar Colony,

 Lajpat Nagar, Machchhi Bhavan,Lucknow, Uttar Pradesh 226003

 Hours: Open 24 hours  

 Architectural style: Mughal architecture
                                                            Year built: 1784

• Ambedkar Memorial Park:

Ambedkar Memorial Park is a public park and memorial in Gomti Nagar, Lucknow, Uttar Pradesh, India. It is more formally known as Dr. Bhimrao Ambedkar Samajik Parivartan Prateek Sthal

Address: Vipul Khand 2, Vipul Khand 3, 

Gomti Nagar, Lucknow, Uttar Pradesh 226010

Area: 107 acres

Hours: 

Open⋅ Closes 9PM

Opened: April 14, 2008

•  Lucknow Zoological Garden :

It was established in the year 1921 to commemorate the visit of His Royal Highness, the Prince of Wales to Lucknow and was known as “The Prince of Wales Zoological Gardens”. Its name was changed to “Lucknow Prani Udyan” in 2001. Again, its name is changed to “Nawab Wazid Ali Shah Prani Udyan, Lucknow” in 2015.  It is situated in 29 hectares area in heart of the city. It houses around 1000 animals of more than 100 species. Around 11-12 lacs visitor visits zoo every year.
 Nawab Wazid Ali Shah Prani Udyan earlier known as Prince of Wales Zoological Gardens or popularly known as Lucknow Zoological Garden is a 71.6-acre zoo located in the heart of the capital city of Uttar Pradesh.

Address: Narhi, Hazratganj, Lucknow, Uttar Pradesh 226001

Area: 72 acres

Opened: 1921

Hours: 

Closes soon: 6PM ⋅ Opens 8AM Thu

Number of animals: 911

Number of species: 102