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      "permlink": "how-to-get-a-complete-workout-to-your-body-no-gym-required-o",
      "title": "How to Get a Complete Workout to your Body ! No Gym Required ! :O",
      "body": "<html>\n<ul>\n  <li><img src=\"https://i.kinja-img.com/gawker-media/image/upload/s--br2vV6ij--/c_fit,fl_progressive,q_80,w_636/1491424684892240274.jpg\" width=\"636\" height=\"358\"/></li>\n</ul>\n<p><br></p>\n<ul>\n  <li><strong>Four Rules to Follow :</strong></li>\n</ul>\n<ol>\n  <li><strong>Always remember to breathe</strong>. This seems obvious, but &nbsp;when you’re in the middle of an exercise you may actually forget. In &nbsp;most cases you’ll exhale when you do the hard work (e.g. the pushing up &nbsp;part of a push up), and inhale on the easier part (e.g. when you lower &nbsp;your body for the push up). This isn’t always the case, however, and &nbsp;special breathing instructions are noted where relevant in this post.</li>\n  <li><strong>Form is extremely important</strong>. If you do an exercise &nbsp;wrong, what seems like progress initially will quickly dissipate and &nbsp;possibly result in injury. Be sure you’re doing the exercises correctly &nbsp;before you begin. Ask a friend to watch your form first. If you know a &nbsp;professional, ask them to help guide you. While this guide will explain &nbsp;proper form, it is your responsibility to ensure you doing the exercises &nbsp;properly and not cutting any corners.</li>\n  <li><strong>Take it slowly</strong>. While aerobic exercise if often the &nbsp;exception, most other exercise is best performed slowly. This doesn’t &nbsp;mean you should take long breaks in between each push up and sit up, but &nbsp;that you shouldn’t perform each as quickly as possible. Going slowly &nbsp;will work the muscle more and make you stronger.</li>\n  <li><strong>Your goal is to fail</strong>. The key to a good work out is &nbsp;failure. That doesn’t mean giving up because you’re frustrated and &nbsp;tired, but rather pushing the limits of your strength until your &nbsp;strength is spent. Obviously you don’t want to push yourself to the &nbsp;point of injury, but that shouldn’t be a concern so long as you’re &nbsp;exhibiting the proper form. Don’t worry too much about the number of &nbsp;repetitions of any given exercise, but instead concentrate on working as &nbsp;hard as you can. A larger number of push ups doesn’t necessarily mean &nbsp;you’re stronger. Some days you’ll have more energy than others and will &nbsp;perform better. Some days you’ll perform worse. The key is to do the &nbsp;best you can with all of the energy you have. If you fail, you succeed.</li>\n</ol>\n<p><br></p>\n<h1><strong>Cardio :</strong></h1>\n<p><a href=\"http://en.wikipedia.org/wiki/Aerobic_exercise\">Aerobic/cardiovascular exercise</a>, &nbsp;or cardio for short, targets your heart. In addition to improving your &nbsp;heart health, it also provides benefits to many other areas in your body &nbsp;as you’ll need to work multiple muscle groups in order to perform &nbsp;aerobic exercise. While the good news is that cardio can be great for &nbsp;your entire body, the bad news is that most people hate doing it because &nbsp;they hate running. It doesn’t have to be terrible, however, as there &nbsp;are a couple of variations that might make it easier and more fun for &nbsp;you. Here are two options that can make running easier and more fun, &nbsp;plus they only take about 20-30 minutes 2-3 times per week. &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;</p>\n<p><img src=\"http://img.aws.livestrongcdn.com/ls-slideshow-main-image/cme/photography.prod.demandstudios.com/2b68c3f3-84ee-4df9-b408-cb25cae1ad01.gif\" width=\"520\" height=\"345\"/></p>\n<p>There are <a href=\"http://en.wikipedia.org/wiki/Interval_training#Examples\">several methods of running in intervals</a>, but here’s one example to give you an idea:</p>\n<ul>\n  <li>A light jog for a few minutes to get moving (2-5 minutes).</li>\n  <li>1 minute of high-speed running, then 1 minute of low-speed jogging, repeated 5-10 times (depending on your stamina).</li>\n  <li>A 5 minute light jog to cool down (or more if necessary).</li>\n</ul>\n<h1><strong>Stair Climbing :</strong></h1>\n<p>Stair climbing is a simple exercise you can perform anywhere there is a &nbsp;staircase, whether that staircase is in your home or in public. You’ve &nbsp;likely seen films depict athletes running up large staircases in &nbsp;stadiums before, and this is because it’s great exercise. It’s &nbsp;especially effective if you skip every other step. How can you do this &nbsp;as a practical exercise? If you have access to a standard staircase at &nbsp;home, just follow these steps:</p>\n<p><img src=\"http://coveteur.com/content/uploads/2015/12/vita_workout_6.gif\" width=\"728\" height=\"485\"/></p>\n<ol>\n  <li>Run up and down the staircase as many times as you can. Skip &nbsp;steps in-between if you can. Stop when you are so tired you cannot &nbsp;continue anymore. When you get to this point, you mostly likely will &nbsp;only be part of the way up the staircase. If you made it to the top, &nbsp;chances are you’ve got another climb left in you.</li>\n  <li>Take the total &nbsp;number of times you made it to the the top of the stairs and cut it in &nbsp;half. For example, let’s say you maxed out at 20 times and that halved &nbsp;number is 10.</li>\n  <li>The next time you climb stairs, run up and down 10 times each (the halved number).</li>\n  <li>Take a 60-90 second break, then do another set of 10 (the halved number).</li>\n  <li>Take &nbsp;another 60-90 second break, then do at least 10 (the halved number). If &nbsp;you can do more, do more. Your goal is to push yourself until you’re &nbsp;too tired to go on.</li>\n  <li>As this gets easier, increase the number of times you climb the stairs per set so you’re always pushing yourself to work harder.</li>\n</ol>\n<h1><strong>Upper Body</strong></h1>\n<p>When we’re talking about upper &nbsp;body exercise, we’re primarily talking about working the muscles in your &nbsp;shoulders, arms, and chest. These exercises are some of the easiest to &nbsp;do and the most rewarding because you tend to see results quickly. That &nbsp;said, upper body exercises are some of the easiest to perform &nbsp;incorrectly and that can 1) cause you to hurt yourself, and 2) fool &nbsp;yourself into believing you’re making progress when you’re essentially &nbsp;doing nothing at all. While this is the case with any exercise, it’s &nbsp;very important that you take the time to learn the proper form or you &nbsp;will be wasting your time</p>\n<p><img src=\"http://lifecdn.dailyburn.com/life/wp-content/uploads/2014/10/Push-Up.gif\" width=\"400\" height=\"225\"/></p>\n<ol>\n  <li>Do as many push ups as you can without taking a break. Don’t &nbsp;stop because you’re tired—stop because you cannot physically do another &nbsp;push up.</li>\n  <li>Take the total number of push ups you were able to do &nbsp;and cut that down to half. For example, if you did 30 push ups total &nbsp;that would result in the number 15.</li>\n  <li>Next time you do your push &nbsp;ups, do three sets of that number (15 in our example) with 60-90 seconds &nbsp;breaks in between. If you can manage to do more on the last set, you &nbsp;should.</li>\n</ol>\n<h1><strong>Dips :</strong></h1>\n<p>Dips are a great upper body-strengthening exercise you can do with the &nbsp;aid of a chair or a bench. While they’ll strengthen many of the same &nbsp;muscles as push ups, they’ll do a bit more to work the rhomboid muscles &nbsp;in your back. The 150 Dips program explains the proper form:</p>\n<p><img src=\"http://www.sparkpeople.com/assets/exercises/Triceps-Dips-with-Bent-Knees.gif\" width=\"640\" height=\"964\"/></p>\n<p>Stand with your back to a chair or bench. Be sure that the object is &nbsp;sturdy and can comfortably support your body weight. Bend your legs and &nbsp;place your palms on the front edge of the bench, with your fingers &nbsp;pointing forward. Slowly walk your feet out in front of you, until the &nbsp;majority of your body weight is resting on your arms. Inhale, and &nbsp;keeping your elbows tucked in at your sides, slowly bend your arms and &nbsp;lower your body until your upper arms are parallel with the floor (see &nbsp;pic below). You should also notice your hips have dropped straight down &nbsp;toward the floor. Hold for a second, then exhale and straighten your &nbsp;arms back up to the starting position.</p>\n<h1><strong>The Roll Up :</strong></h1>\n<p><img src=\"https://giphy.com/gifs/up-down-pilates-XUhYxZ1uCPzDW?utm_source=media-link&amp;utm_medium=landing&amp;utm_campaign=Media%20Links&amp;utm_term=https://www.google.com.pk\"/><img src=\"https://d301hlh51t6sij.cloudfront.net/images/exercises/1292326404_0511.gif\" width=\"480\" height=\"320\"/></p>\n<p>The roll up is very similar to a normal sit up with a few key &nbsp;differences. First, you start with you arms all the way back behind you &nbsp;and you bring them all the way forward into a sitting position. &nbsp;Breathing is key during the process as you inhale as you begin to move &nbsp;upward and exhale as you complete. You also perform this motion slowly, &nbsp;as rushing through the process will do far less to work your core. &nbsp;Learning to do the roll up properly can take a little practice, and you &nbsp;may not be able to do it fully at first if you’re just getting started. &nbsp;Watch the video to the left for a demonstration of the easy and the hard &nbsp;way to do this exercise.</p>\n<h1><strong>The (Half) Roll Down :</strong></h1>\n<p>The roll down will feel a lot like a reverse sit up, and therefore may &nbsp;seem redundant, but it’s an important exercise to pair with the roll up. &nbsp;Start sitting up with your feet flat on the floor creating a 45 degree &nbsp;angle. Just to get in the right position, place your hands under your &nbsp;thighs and hold yourself sitting up. You can leave your hands there as &nbsp;you do this exercise, however for a greater challenge you want to place &nbsp;your hands extended out in front of you. From this starting position, &nbsp;inhale, then exhale as you lean back slowly towards the ground. You’ll &nbsp;be extending down until your shoulder blades are just lightly touching &nbsp;the surface below you. It’s important that you do not go down so far &nbsp;that you’re being supported by the ground but just far enough that you &nbsp;know you’ve completed the first full range of motion. Now inhale, then &nbsp;exhale as you move back up into the starting position. Once you’re &nbsp;there, your back will be slightly curved. Lift your head up and adjust &nbsp;your back into a straight spine position. Feel free to do multiple sets &nbsp;of this exercise, but never more than 15 repetitions per set.</p>\n<p><img src=\"https://youtu.be/Fs8HVlDYkiE\"/>https://youtu.be/Fs8HVlDYki</p>\n<h1><strong>The Hundred :</strong></h1>\n<p><img src=\"https://greatist.com/sites/default/files/styles/article_main/public/PILATES-UPDATE_HUNDREDS.gif\" width=\"752\" height=\"517\"/></p>\n<p>The hundred is complicated, tiring, and best explained visually (so &nbsp;watch the video to your left). To perform this exercise, you lay flat on &nbsp;your back and lift up your knees until they create an approximately 45 &nbsp;degree angle with your feet still touching the ground. Start by keeping &nbsp;your arms down with your palms flat against the ground. Don’t press your &nbsp;back flat on the floor or arch it up—try to keep it as centered as &nbsp;possible. Once you’re in the correct position, lower your chin slightly &nbsp;and begin to lift yourself upwards by pulling your abdomen in. As you &nbsp;do, lift your hands off the ground and keep your arms extended straight. &nbsp;Some versions of the hundred suggest that you lift your feet off the &nbsp;ground so the bend in your legs create a 90 degree angle. If this is too &nbsp;hard for you, <a href=\"http://www.videojug.com/film/pilates-how-to-achieve-great-abdominals\">other versions suggest you can perform this exercise without lifting your feet</a>. All that work you just did was to get you in the proper position. Now you get to do the hard part.</p>\n<h1><strong>The Basic Plank :</strong></h1>\n<p><img src=\"http://i.imgur.com/OrUga8Z.gif\" width=\"628\" height=\"353\"/></p>\n<p>The basic plank is a simple but challenging exercise that targets the &nbsp;whole of your core. It might take a little practice to get right at &nbsp;first, but once you get it down you just have to hold yourself in the &nbsp;proper position. <a href=\"http://www.webmd.com/fitness-exercise/slideshow-no-gym-workout\">WebMD explains how it’s done</a>:</p>\n<blockquote>Lie &nbsp;on your stomach, elbows close to your sides and directly under your &nbsp;shoulders, palms down. Engage the abs and slowly lift your torso off the &nbsp;floor, maintaining a stiff torso and legs. Avoid sagging at the low &nbsp;back or hiking up your hips. Continue to breathe while holding this &nbsp;position for 15 seconds or more.</blockquote>\n<h1>Squat :</h1>\n<p><img src=\"http://cdn.fitnessmagazine.com/sites/fitnessmagazine.com/files/30-day-squat-challenge-one-month-to-a-better-butt_168864.jpg\"/><img src=\"http://cdn.fitnessmagazine.com/sites/fitnessmagazine.com/files/30-day-squat-challenge-one-month-to-a-better-butt_168864.jpg\"/><img src=\"http://www.sparkpeople.com/assets/exercises/Squats-on-Balance-Board.gif\" width=\"350\" height=\"263\"/></p>\n<p>Squats are a great, simple exercise to strengthen all sorts of good &nbsp;stuff including your legs, lower back, hips, buttocks, and even bones. &nbsp;So long as they’re performed correctly, they’re an excellent way to &nbsp;target the majority of the muscles in your lower body. So how do you &nbsp;squat correctly? The folks who created the <a href=\"http://www.twohundredsquats.com/\">200 Squats</a> program can explain:</p>\n<blockquote>Stand &nbsp;up straight with your feet firmly planted on the ground approximately &nbsp;shoulder width apart. To help maintain a straight back as you perform &nbsp;the exercise, it’s a good idea to focus on an object directly ahead of &nbsp;you at eye level.2. Contract your abdominal muscles as you bend &nbsp;your legs at the knees. Either stretch your arms out ahead of you, &nbsp;lightly position your hands behind your ears or hold your arms at your &nbsp;side as you slowly lower yourself into a squatting position. Lower your &nbsp;body to a position where your thighs are almost parallel to the floor. &nbsp;Return to the starting position and repeat.</blockquote>\n<h2>Follow Me <br>\n&gt; For More Useful Posts&nbsp;</h2>\n<h2>Upvote Me&nbsp;</h2>\n<h2>&gt; Thankful to you <br>\n</h2>\n<p><br></p>\n</html>",
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      "title": "TopTen : Read these Books to Become a Billionare | Effective Contents | Success Ahead !",
      "body": "http://www.internationalinvestment.net/wp-content/uploads/2016/08/Rich-HNWI-billionaire-lighting-cigar-Shutterstock-740x360.jpg\n\nSuccess is magnetic. As a species, we’re constantly studying how it happens, why it happens, who has achieved it for themselves, and how we can obtain it.\n\n# 1. How The Scots Invented The Modern World\nhttps://upload.wikimedia.org/wikipedia/en/4/4c/How_the_Scots_Invented_the_World.png\nHow the Scots Invented the Modern World: The True Story of How Western Europe's Poorest Nation Created Our World & Everything in It (or The Scottish Enlightenment: The Scots invention of the Modern World) is a non-fiction book written by American historian Arthur Herman. The book examines the origins of the Scottish Enlightenment and what impact it had on the modern world. Following the Great Man approach, Herman focuses on individuals and presents their biographies in the context of their individual fields and also in terms of the theme of Scottish contributions to the world.\n\n# 2. Guns, Germs, And Steel: The Fates Of Human Societies\nhttps://upload.wikimedia.org/wikipedia/en/f/fc/Ggas_human_soc.jpg\nInfluence: Science and Practice (ISBN 0-321-18895-0) is a psychology book from 2003[1] examining the key ways people can be influenced by \"Compliance Professionals\". The book's author is Robert B. Cialdini, Professor of Psychology at Arizona State University. The key premise of the book is that in a complex world where people are overloaded with more information than they can deal with, people fall back on a decision making approach based on generalizations. These generalizations develop because they allow people to usually act in a correct manner with a limited amount of thought and time. However, they can be exploited and effectively turned into weapons by those who know them to influence others to act certain ways.\n\n# 3. Influence: The Psychology Of Persuasion\nhttp://images.gr-assets.com/books/1388210642l/479628.jpg\nInfluence: Science and Practice (ISBN 0-321-18895-0) is a psychology book from 2003[1] examining the key ways people can be influenced by \"Compliance Professionals\". The book's author is Robert B. Cialdini, Professor of Psychology at Arizona State University. The key premise of the book is that in a complex world where people are overloaded with more information than they can deal with, people fall back on a decision making approach based on generalizations. These generalizations develop because they allow people to usually act in a correct manner with a limited amount of thought and time. However, they can be exploited and effectively turned into weapons by those who know them to influence others to act certain ways.\n\n# 4. Titan: The Life Of John D. Rockefeller, Sr.\nhttp://images.gr-assets.com/books/1386925052l/16121.jpg\nAt the turn of the 20th Century, John D. Rockerfeller was America's richest man, the mastermind and creator of the country's first and most powerful monopoly: the Standard Oil Company. The story of Rockerfeller is the story of a pivotal moment in modern history; the shift, after the American Civil War, from small-scale business to economy of scale.\n\n# 5. The Warren Buffett Portfolio: Mastering The Power Of The Focus Investment Strategy\nhttps://d1w7fb2mkkr3kw.cloudfront.net/assets/images/book/large/9780/4713/9780471392644.jpg\nThe Warren Buffett Way provided the first look into the strategies that the master uses to pick stocks. A New York Times bestseller, it is a valuable and practical primer on the principles behind the remarkable investment run of the famed oracle of Omaha. In this much-awaited companion to that book, author Robert Hagstrom takes the next logical step, revealing how to profitably manage stocks once you select them. THE WARREN BUFFETT PORTFOLIO will help you through the process of building a superior portfolio and managing the stocks going forward.\n\n# 6. Getting To Yes: Negotiating Agreement Without Giving In\nhttps://images-na.ssl-images-amazon.com/images/I/51aHkNGUmcL._SY346_.jpg\nGetting to Yes: Negotiating Agreement Without Giving In is a best-selling 1981 non-fiction book by Roger Fisher and William L. Ury. Reissued in 1991 with additional authorship credit to Bruce Patton, the book made appearances for years on the Business Week bestseller list. The book suggests a method called principled negotiation or \"negotiation of merits\".\n\n# 7. The Wealth And Poverty Of Nations: Why Some Are So Rich And Some So Poor\nhttps://images-na.ssl-images-amazon.com/images/I/51Asry1yxuL.jpg\nThe Wealth and Poverty of Nations: Why Some are So Rich and Some So Poor (ISBN 0-393-04017-8), published in 1998 (with an epilogue added to the 1999 paperback edition), is a book by the late David Landes, formerly Emeritus Professor of Economics and former Coolidge Professor of History at Harvard University. In it, Landes elucidates the reasons why some countries and regions of the world experienced near miraculous periods of explosive growth while the rest of the world stagnated. He does this by comparing the long-term economic histories of different regions of the world, giving priority to Europe and the United States, as well as Japan, China, the Arab world, and Latin America. In addition to analyzing economic and cliometric figures, he gives substantial credit to such intangible assets as culture and enterprise in the different societies he examines in order to explain economic success or failure.\n\n# 8. Things Hidden Since The Foundation Of The World\nhttp://images.gr-assets.com/books/1407812596l/337517.jpg\nThings Hidden Since the Foundation of the World contains a comprehensive overview of Girard's work up to that point, and a reflection on the Judaeo-Christian texts.\nGirard's explicates three core mechanisms that govern widespread social interactions: mimesis, the process by which individuals copy one another in escalation, leading to conflict; scapegoating, a process by which collective guilt is transferred onto victims, then purged; and violence.\nThe book takes the form of a dialogue between Girard and Jean-Michel Oughourlian and Guy Lefort which interrogates and develops Girard's central thesis.\n\n# 9. How Children Succeed: Grit, Curiosity, And The Hidden Power Of Character\nhttp://images.gr-assets.com/books/1344730141l/13435889.jpg\nHe uncovers the surprising ways in which parents do—and do not—prepare their children for adulthood. ... But in How Children Succeed, Paul Tough argues that the qualities that matter more have to do with character: skills like perseverance, curiosity, optimism, and self-control.\n\n# 10. Creativity, Inc.: Overcoming The Unseen Forces That Stand In The Way Of True Inspiration\nhttp://prodimage.images-bn.com/pimages/9780812993011_p0_v2_s1200x630.jpg\nWritten by creative powerhouse Ed Catmull (co-founder of Pixar), this recent book breaks down how teams of artists and creative engineers can work fluidly and get their best work done. It’s an essential guidebook for anyone who’s interested in filmmaking, music, visual art, or other artistic/creative endeavors.\n\n\n# Follow me\n## UpVote me \n### Stay Happy ! ;)",
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      "author": "steemitboard",
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      "body": "Congratulations @alphaking-ak! You have completed some achievement on Steemit and have been rewarded with new badge(s) :\n\n[![](https://steemitimages.com/70x80/http://steemitboard.com/notifications/post4day.png)](http://steemitboard.com/@alphaking-ak) You published 4 posts in one day\n\nClick on any badge to view your own Board of Honnor on SteemitBoard.\nFor more information about SteemitBoard, click [here](https://steemit.com/@steemitboard)\n\nIf you no longer want to receive notifications, reply to this comment with the word `STOP`\n\nBy upvoting this notification, you can help all Steemit users. Learn how [here](https://steemit.com/steemitboard/@steemitboard/http-i-cubeupload-com-7ciqeo-png)!",
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      "title": "Students Alert : The Perfect Prove to Pythagoras' theorem | Better then any Teacher or Book </ >    :O",
      "body": "# What is Pythagoras' theorem ?\n\nIn mathematics, the Pythagorean theorem, also known as Pythagoras's theorem, is a fundamental relation in Euclidean geometry among the three sides of a right triangle. It states that the square of the hypotenuse (the side opposite the right angle) is equal to the sum of the squares of the other two sides.\n### Express through Graphics :\nhttps://www.sciencealert.com/images/9f2125d97cc83576a79c47610fccbaa7.gif\nNot buying what your maths teacher is selling when they tell you a2 + b2 = c2? You can actually prove it with liquid.\n\n## How did Pythagoras come up with the theorem?\n\n**Answer** : The Pythagorean theorem takes its name from the ancient Greek mathematician Pythagoras (569 B.C.?-500 B.C.?), who was perhaps the first to offer a proof of the theorem. But people had noticed the special relationship between the sides of a right triangle long before Pythagoras.\n\n## Why we use Pythagoras' Theorem ?\n\n**Answer** : The proofs are not difficult and with some thought it is clear that the Pythagorean theorem works and is important. To begin, the Pythagorean theorem states that the square on the hypotenuse of a right triangle has an area equal to the combined areas of the squares on the other two sides.\n\n**Any Question you can ask in Comments**\n**I Need Followers and Upvote > Hope with you Intelligent Friends**",
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