Home Workout- 12 Exercise You Can Do at home

Sometimes the hardest part of training is to go to the gym physically. And then take care of the crowds at the gym. Or, you know, pay for the gym to start. So why doesn’t he cut the whole gym and work at home? There are many effective training routines that don’t require a gym or full equipment, and we’ve collected 13 favorites here.
These versatile movements can help you create a complete home training for your body that suits your needs and abilities.

1. Superman Exercise

Step 1
Starting position: outstretched on the mat, legs extended, ankles slightly bent to the plane (toes pointing from the tibia), arms stretched over the heads and palms facing each other. Loosen your head to align your column.
Step 2
Upward Phase: exhale, squeeze your abdominal and central muscles to stabilize your spine, and slowly stretch both hips (lift your legs) a few centimeters off the ground and simultaneously lift both arms a few centimeters off the ground. Keep your legs and arms wide while avoiding rotation. Hold your head and body, avoid gnawing your back or raise your head. Hold this position briefly.
Step 3
Downward Phase: Pull legs and arms to the left position without waist and hip movements and slowly lower to the starting position.

2. Push-ups

Step 1
Starting position: Kneel on a mat or floor and put your feet behind.
Step 2
To place the palms of the hands on the mat, gently tilt them forward, spread the hands along the shoulders, moving the fingers forward or slightly inward. Slowly move your weight forward until your shoulders rest directly on your hands. Reposition your hands as necessary to ensure full extension of your body without bending your hips or knees. Strengthen your torso by tightening your abdominal / abdominal muscles, legs and quadriceps and aligning your head with your spine. Place your feet with your dorsiflex ankles (with your toes showing your nails).
Step 3
Downward Phase: Slowly lower your body to the ground while holding a rigid body and a head aligned with your spine. Do not allow your lower back to bend or raise your hips at this stage. Step down until your chest or chin touches the carpet or the floor. Let your elbows fly during the landing phase.
Step 4
Up phase: tighten the arms upwards while keeping the body rigid and the head aligned with the spine. Remember to move the floor away from yourself for more power. Do not let your back bend and your hips will not raise. Continue pressing until the arms are fully extended on the elbows.
Step 5
Another solution is to turn your hands in front of you and keep your elbows close to your sides during the stroke phase. This shifts the focus of the chest muscles to the triceps and can reduce stress on the shoulder joint.
Pressing the heel and the outer surface of your palm strengthens your pressure and balances your shoulders.

3. Contralateral Limb Raises

Step 1
Starting position: outstretched on the mat, legs extended, ankles slightly bent to the plane (toes pointing from the tibia), arms stretched over the heads and palms facing each other. Loosen your head to align your column.
Step 2
Up phase: exhale, tighten your abdominal / abdominal muscles to stabilize your spine and slowly lift your arm a few inches off the ground to prevent your arm from turning. Hold your head and body, avoid gnawing your back or raise your head. Hold this position briefly.
Step 3
Downward Phase: breathe lightly and stretch your arm to the original position without moving your waist or hips.
Step 4
Exercise variation (1): From your starting position, muscle the abdominal and central muscles to stabilize your spine. and prevent rotation of the leg. Hold your head and body, avoid gnawing your back or raise your head. Hold it briefly before returning to your first position.
Step 5
Exercise variation (2): from your starting position, contract the abdominal / central muscles to stabilize the spine and slowly lift the hip (lift one foot) a few centimeters off the ground and simultaneously raise the opposite arm several centimeters off the ground at the same time. Keep leg and arm extended and prevent rotation on each. Hold your head and body, avoid gnawing your back or raise your head. Hold it briefly before returning to your first position.

4. Bent Knee Push-up

Step 1
Starting position: Kneel on a mat or floor and put your feet behind.
Step 2
To place the palms of the hands on the mat, gently lean forward and spread the hands with the width of the shoulders and the fingers facing forward. Slowly move your weight forward until your shoulders rest directly on your hands. Reposition your hands as necessary to ensure that your body extends fully from the knees without hip flexion. Tighten your body by tightening your heart and abdominal muscles (“splints”).
Step 3
Downward Phase: Slowly lower your body to the ground while holding a rigid body and a head aligned with your spine. Do not allow your lower back to bend or raise your hips at this stage. Step down until your chest or chin touches the carpet or the floor. Elbows should remain close to the edges of your body or slightly bulged.
Step 4
Up phase: tighten the arms upwards while keeping the body rigid and the head aligned with the spine. Do not let your back bend and your hips will not raise. Continue pressing until the arms are fully extended on the elbows.
Pulls show tension in the wrist joints. To alleviate some of this stress, you can choose to use weights and hold handles instead of putting your hands on the floor. If you press an elevator, such as a dumbbell, you do not need to lower your chest or chin to the ground, but you need to lower it until it reaches the dumbbell handles of your chest or chin.

5. Downward-facing Dog

Step 1
Starting position: Kneel on a mat or floor and put your feet behind. To place the palms of the hands on the mat, gently lean forward and spread the hands with the width of the shoulders and the fingers facing forward. Lift your shoulders in a slightly elevated position by moving your hands until your shoulders are directly on your hands. Replace the feet as necessary to ensure that your body is fully extended. Tighten your abdominal and abdominal muscles, ride the belt on the lower back, or strengthen the muscles on the hips on the roof.
Step 2
Elevation phase: While maintaining a firm body and full extension of your arms and legs, exhale slowly and move your weight backwards and forwards by pushing your hips back and up. Keep your head flush with your spine, but move your head gently between your shoulders as your body moves back and try to push your heels to the floor. Maintain the rigidity of the body to prevent your back from being arched. Keep your body moving in reverse V, stretch your arms and legs, and a neutral (straight) column. Allow the knees to bend as necessary to achieve the opposite V position.
Step 3
Downward Phase: inhale your body and bring it to the first lifting position while maintaining the alignment of all parts of your body.

6. Bent-Knee Sit-up / Crunches

Step 1
Starting position: Lying on the back, knees bent, feet on the floor, and 12 – 18 inch heels of coco.
Step 2
Place your hands behind your head, squeeze your shoulder blades and pull your elbows back before they reach your lower back. This position of the elbow should be maintained throughout the exercise. Align the head with the spine, but allow the exercise to slightly bend (move the chin towards the chest) during the ascending phase.
Step 3
Upward Phase: exhale, squeeze your abdominal and middle muscles, and gently bend the chin towards your chest as you slowly fold the trunk towards your thigh. The movement should focus on pulling the rib cage towards the pelvis (neck relaxed, chin bent down). The feet, coccyx and lower back should always remain in contact with the mat. Continue rolling until the top of your back is raised from the mat. Hold this position briefly.
Step 4
Downward Phase: re-contact your feet, coccyx and litter, pull the litter in a controlled manner into the mop and slowly loosen (down).
A good form of exercise is important to prevent excessive stress on the lower back. Individuals usually perform this movement very quickly and take the hip flexors to facilitate the ascending phase. This technique tilts the pelvis forward, which increases the tension in the lower back and should be avoided. The abdomen connects the rib cage to the pelvis, so the movement should focus on joining the two parts while keeping the neck and shoulders comfortable.

7. Push-up with Single-leg Raise

Step 1
Starting position: Kneel on a mat or floor and put your feet behind.
Step 2
To place the palms of the hands on the mat, gently lean forward and spread the hands with the width of the shoulders and the fingers facing forward. Slowly move your weight forward until your shoulders rest directly on your hands. Reposition your hands as necessary to ensure full extension of your body without bending your hips or knees. Stretch your trunk by aligning your body with your spine, contracting your heart and abdominal muscles (“breaks”). Place your feet with your dorsiflex ankles (with your toes showing your nails).
Step 3
Downward Phase: Slowly lower your body to the ground while holding a rigid body and a head aligned with your spine. Do not allow the lower part of your waist to bend or raise your hips at this stage; Step down until your chest or chin touches the carpet or the floor. The elbows should be close to the sides of your body or allow them to exercise slightly outward.
Step 4
Up phase: tighten the arms upwards while keeping the body rigid and the head aligned with the spine. Extend your left hip while lifting your knee while pressing your knee. Try to avoid hip rotation by lifting the left leg off the ground. Do not let your back bend and your hips will not raise. Continue to press until your arms are fully extended on your elbows and your left leg extends from the floor. Hold it briefly before returning to your first position. Repeat with the opposite leg.
Pressing the heel and the outer surface of your palm strengthens your pressure and balances your shoulders.

8. Front Plank

Step 1
Start position: On an exercise mat or on the floor (face down) with your elbows on your body and directly under your shoulders with the palm facing down and your hands facing forward. Contract your quadriceps to extend your legs and dorsiflex your ankles (pull your fingers towards your nails). Narrow your abdominal and abdominal muscles to stiffen your body.
Step 2
Up phase: Holding your trunk and legs upright, slowly lift your trunk from the floor or carpet. Avoid sinking on the lower back, buttocks or knees. Avoid shrugging your shoulders and keeping your shoulders well supported on your elbows, palms down. Keep breathing while holding this position for a certain time (more than 5 seconds).
Step 3
Downward Phase: While keeping your trunk firm and your knees extended, lower your body gently on the carpet or on the floor before loosening.
If you feel pain in your back with this movement, stop exercising immediately and consult your doctor.

9. Side Plank with Bent Knee

Step 1
Start position: On an exercise mat, your right leg extends directly with your right leg and knees are bent in a relaxed position. Lift the upper part of your body to hold your right arm. Your right elbow should be bent 90 degrees and placed directly under your shoulder. Align your head with your spine and keep your hips and knees in contact with the exercise mat.
Step 2
Upward Phase exhale, gently squeeze the abdominal / central muscles to stiffen the spine, and lift the hip by keeping the knee and head in alignment with the spine.
Step 3
Landing stage: breathe and slowly return to your starting position.
Step 4
Exercise variant: You can increase the intensity of the exercise by increasing the amount of time you are in a high position.

10. Supine Reverse Crunches

Step 1
Starting position: Lying on your back, leaning against the cushion, knees bent, legs lying flat, arms stretched sideways, palm facing down. Breathe out slowly, firm your body by contracting your abdominal / umbilical muscles (“breaks”) and lift your knees directly onto your hips, keeping your feet gently up from the ground, keeping a 90-degree angle. Hold in this position and breathe normally. Use your arms to support balance.
Step 2
Rising phase: exhale, squeeze the abdominal, middle and hip flexors and gently lift the hips of the carpet, raise the spine as if trying to bring the knees back (should move towards the hips and pelvis cages)) chest). Avoid changing the knee angle during rolling. Maintain balance using your arm and hands and continue to bend until your spine does not slip. Hold this position briefly.
Step 3
Downward Phase: Gently lower the spinal cord by breathing in a controlled manner, moving the upper part of the thighs backwards until it places directly on your hips. Continue rolling until the spine and pelvis touch the mat and the knees are placed directly on your hips with a 90-degree elbow with the lower leg.
A good form is important to avoid excessive pressure on your back when doing this exercise. When you return to your starting position during rehearsals, make sure that your knees don’t go beyond your hips by controlling the movement of your legs, making sure you return to a position just above your hips. . Since the abdominals connect the rib cage to the pelvis, the motion should be to pull the pelvis towards the rib cage.

11. Side Lying Hip Abduction

Step 1
Starting position: Reach out with your legs immediately extended. Keep your feet in a neutral position (90 degrees from the tibia) with the upper arm resting on your upper hip and with the lower arm bent and placed under your head. Your hips and shoulders should be aligned vertically to the floor. Your head should be flush with your spine.
Step 2
Upward Phase with the knee extended and the foot in the neutral position, gently pull out the thigh and lift it (avoid flexion and extension). The hips should lie vertically on the floor and the knees of the raised leg facing directly towards you (not moving up or down). Continue lifting your leg until the hips begin to rise or until you feel tension on your waist or bent muscles.
Step 3
Downward Phase: breathe slowly and slowly, bring your leg back to its original position in a controlled manner. After finishing your set, go back and repeat with your opposite leg.
It is a common mistake to raise your leg too high in this exercise. Given the hip joint design, the thigh can only be removed at 45 degrees (moving sideways). Any movement beyond this position involves the movement of the entire hip and no longer targets the muscles designed for this exercise.

12. Single Leg Stand

Step 1
Starting position: Stand with your foot or move a few centimeters away, but parallel to each other. Press and pull back your shoulder blades while pulling your abdominal muscles at the same time (pull your shoulders down and back). avoid excessive bending of the lower back, bend the knees slightly and keep the abductors and adductors under tension (tighten the thigh muscles)
Step 2
Movement: Gently lift one leg from a distance of 3 to 6 inches from the floor that secures your body on the support leg. Avoid turning or stabilizing the upper body and try not to move the foot. Save 10 minutes. – 15 seconds before bringing the loaded foot back to the ground. Perform an equal number of repetitions with each leg.
Step 3
Exercise change: Increase the intensity of this exercise by: (1) raising one foot from the floor (illustration) to further raise the center of your mass, (2) raise both arms above your head (3) next to you, (4) tilt your head, (5) (6) close your eyes and bend your head.
Try doing this exercise in front of the mirror so that you can monitor and control the degree of adhesion (lateral displacement) of the hip on the support leg. Always try to minimize the degree of adhesion of the hip as it creates excessive tension on the knee joint. When balancing the support foot (foot on the floor), consider pressing the foot down and squeezing the hips (loosening the muscles). This will help to reduce any lateral slope.
Most of us can lift one foot, but the question of the quality of movement is important. Make your movements slow and under control, avoiding sudden movement changes. Complete each step until you control them well and run them well.

Patchy Elbows and Knees? 5 Ways to Get Rid of it

How to get rid of dark knees fast. Are you too scared to dive into these gorgeous knee length dresses because your elbows and knees are darker than the rest of your skin? The dark and uneven elbows and knees can reduce your self-confidence and make you feel bad about yourself. But that is not necessarily the case. It is very easy to get rid of those unequal elbows and knees.
Here are 5 home remedies that can lighten your elbows and knees and highlight your natural color.

Baking soda + Milk

Baking soda has whitening properties, which can be very useful to remove dead skin cells and milk moisturizes the skin. This combination is perfect for getting rid of dark elbows and knees.

How to use:

1. Take a tablespoon of baking soda and milk.
2. Mix both until it creates consistency.
3. Apply on dark elbows and knees.
4. Rub the dough for 2-3 minutes and wash
5. Do it every two days until the color is uniform.

Aloe Vera + Yogurt

Aloe vera is ideal for your skin because it moisturizes the skin and improves its elasticity. In addition, it also lightens the skin. Used with yogurt, aloe vera moisturizes, exfoliates and illuminates dark elbows and knees.

How to use:

1. Mix 2 tablespoons of aloe vera gel with half a cup of yogurt
2. Lay it out like a sheet on your knees and elbows.
3. Let stand for 30 minutes and rinse with warm water.
4. Do this twice a week to get better results.

Turmeric + lemon

People use turmeric to lighten the skin. The ingredient, curcumin, reduces the activity of melanin, which helps eliminate dark spots on the knees and elbows.

How to use:

1. Mix 2 tablespoons of turmeric powder and a little lemon juice to make a thick paste.
2. Apply this paste on dark areas.
3. Let stand 20 minutes before washing.
4. Do it every two days.

Sugar + olive oil

It is an easy to use option to get rid of knees and dark elbows. It acts as an exfoliant, which helps to clarify the color. It eliminates dead skin cells and opacity, and gives it an incredible shine.

How to use:

1. Mix equal amounts of sugar and olive oil.
2. Leave it for a few minutes.
3. Wash the scrub
4. After washing, apply olive oil to moisturize.

Coconut oil + lemon juice

Coconut is rich in vitamin E that helps clear the skin and acts as a moisturizer.

How to use:

1. Mix a tablespoon of coconut oil and a half tablespoon of lemon juice
2. Apply on the knees and elbows and rub well.
3. Leave on for 15 minutes and clean with a tissue.

Apple cider vinegar + water

Apple cider vinegar acts as a bleaching agent that helps lighten dark skin and gives it its natural color.

How to use:

1. Take two tablespoons of apple cider vinegar and mix well with water.
2. Apply it to the affected areas with a cotton swab.
3. Leave on for 15 minutes and rinse.
4. Do this 3-4 times for a week until you see a color change.

How can I solve my sleeping problem naturally?

How can I get rid of insomnia fast?,

Although we spend one third of our lives asleep, we may be interested in learning how important it is to sleep, how well you live and how well you live. He has been working with sleep problems for more than twenty years. Some of the general myths surrounding the dream are rethinking, the relationship changes instantly and the degree of existence can make a big eye closed.
Myth 1: Getting up at night is not normal
Thinking that most of my customers should not wake up at night, this belief prevents them from sleeping, which actually creates a worry, see in my patients, often leads to less than twelve behaviors in time interrupting sleep: always check Time, to check your time with your so-called ‘Smart Devices’ Measure the insomnia cycle, the night is quite normal to wake up. An adult can awaken 8-10 times a night (if you don’t listen to the usual bile), you can try to relax, work, focus on your stomach deeply and be ready to rest. “
2. Myth: You can save your lost sleep
See your physiology your health can sleep your sleep, you can sleep 90-minute cycles See a Loop see “Too many people are sleeping silently, GEC accidentally think they can grow on weekends, but they are sleeping too much over the weekends, staying in the GEC Or they are taking a week to come, for weeks, see the beginning of the week A vital aspect to improve a different side of the road leads to health Before midnight The 90-minute sleep period specifically balances the nervous system, calm down the sympathetic nervous system See to reduce the levels of adrenaline Important But unfortunately, the attractiveness of technology This is “
Myth 3: The Nap will ruin the night’s sleep
“Do you avoid taking a nap because you’re afraid to keep him awake at night?” Actually, it only happens if you take a nap in the wrong way: the best way to take a nap is to do it between 2 pm and 4 pm Siesta energetic 20 minutes: just try to relax, close your eyes and make yourself comfortable, but Not too much (do not lie under a duvet!) Focus on deep abdominal breathing will help calm the mind and body. This is not actually sleeping, but a way of deep rest from where you get a better concentration and concentration. If you fall asleep in this way, the nervous system is also de-energized, which is why it can really help you sleep better at night. “
Myth 4: Alcohol helps you sleep.
“Alcohol negatively affects sleep: in excess, it prevents you from sleeping soundly, and the sleep process of REM sleep (rapid eye movement) is also interrupted, so it is not a restful sleep, loss of consciousness!”
Myth 5: a bad night’s sleep hurts performance
“Many runners do not sleep well on Saturday nights before a race because they fear they will not fall asleep, which could be detrimental to their performance, since they put a lot of pressure on them to sleep, although this prevents them from sleeping. Bad night sleep does not affect your physical or mental performance, you may feel a little more tired the next day, but if you have to perform at a certain level, studies show that a bad night’s sleep has decreased. “
Myth 6: Total darkness is needed to sleep.
“Each of us has a unique relationship with the dream, and sleeping well is finding what is best for you.” Some people, especially those who sleep very sensitive, may find that a dark curtain is very useful. Others will prefer light in the bedroom or wake up in the light; the key is to adapt to the needs of your body and mind so you can enter, relax and sleep. “
Myth 7: Sleep problems are genetic.
“If you have had trouble sleeping for a while, you may feel that you will never get better, because other family members also have insomnia, it should be in your genes.” Family sleep problems “are more related to unnecessary learned behaviors than with the behavior encoded in their DNA. “
Myth 8: Caffeine does not affect sleep.
“I have patients who drink large amounts of caffeine in tea, coffee and energy drinks, but they still sleep well, and they can fall asleep easily and stay asleep, but when I ask them about their energy, they are often gray and exhausted, They can not wait to go to bed at night and get up by pressing the wake button and need more sleep.They are in a cycle of fatigue, this means they control their caffeine levels and encourage them to take small steps to break this cycle: eat a healthy breakfast, be well hydrated, eat healthy during the day, exercise regularly, etc. After a few weeks of practice, your energy level has increased, your caffeine consumption has decreased and … you do not need sleeping more “.

Glycerin for Skin Care-Benefits and use of Glycerin

Glycerin is one of the oldest and most used components that can be found in almost every household. It is one of the most effective components to treat dry and dehydrated skin. Glycerin, also called glycol, can be obtained from animal fat and vegetable oil. It is a thick, gelatinous liquid, with a sweet and odorless smell that is used in various cosmetics such as creams, moisturizers, shampoos and hair creams.
In addition to the skin of the face, glycerin can also be used to combat drought on the lips. You can replace this expensive lip balm with glycerin and you will naturally have sweet lips. I saw you use glycerin for my grandmother’s skin. He made a mixture of rose water and glycerin and massaged his face regularly. No wonder that although the summer sun is difficult in the hills and even more difficult in the winters, it always has a super soft and shiny skin.
Glycerin for dry skin | Eliminate the drought
Glycerin is a perfect moisturizer for the skin. Regular use on your skin keeps it moist and fresh. If your skin is dry and unstable, add glycerin to the rescue and say goodbye to the drought.
Protects the pH balance.
Glycerin helps maintain the pH balance of your skin. Regular use minimizes water loss in the skin, usually due to evaporation. Creates a moisture layer that protects your skin from harmful UV rays and keeps it healthy, moist and shiny. In winter you can be part of the skin care regime.
Anti-Fungal
Glycerin has healing properties and can function as a natural remedy for the treatment of skin disorders, especially eczema and psoriasis.
Removal of dead skin
Glycerin, the dead skin cells in the skin that breaks away from the skin. This helps create new skin cells and gives you clear and healthy skin.
Now you know why glycerin is so important for your beauty. Although many commercially available beauty products claim to contain glycerin, it is advisable to use home-made beauty treatments with glycerine to avoid placing other chemicals on the skin.
Night Moisturizer
Take 50 ml of glycerin and 50 ml of rose water in a bowl and mix well. Keep the mixture in a sealed bottle / jar. Soak a cotton ball and clean your skin to use it. Leave the night Wash your face the next morning.
Moisturizing cream for hands
Take 2 cups of honey, 2 cups of glycerin and 2 cups of oatmeal in a bowl. Mix all the ingredients well until you get a thick paste. Apply the mixture to your hands and allow to dry. Rub with milk and water.
Skin cleanser and softener.
Take 2 teaspoons of sugar, 2 teaspoons of glycerin, 2 drops of lavender or geranium essential oil, 1 tablespoon sea salt and half a lemon juice. Mix all the ingredients in a bowl and let the sugar melt on the skin and salt by gently rubbing on the moist skin. Wash with water and greet to see the super soft skin.
Cracked Heel Healer
Regular glycerine massage to heeled shoes can relieve painful cracks. All you have to do is massage directly on the heel. You can mix hot sesame seed oil with glycerin and apply it to the affected area.
Anti-Age Mask
Take 1 egg white, 1 teaspoon of cornstarch, 2 teaspoons of ice water and 1 tablespoon of glycerin in a bowl and mix well all ingredients. Apply to your face and let it dry. Wash in cold water. Regular use can give you better results.
Make up Remover
Since glycerin is a good skin cleanser, you can also use it as a makeup remover. Take 2 tablespoons of glycerin and mix with half a lemon juice and 2 tbsp. Now clean your face with a cotton ball. Wash your face with normal water before going to bed.
Anti-Acne treatment
Take 1 tablespoon of glycerin, 1 teaspoon of Fuller Earth, a tuft of camphor and a teaspoon of witch’s hopper in a bowl and mix well. Apply the mixture to the affected area. Wait until it is dry and wash with normal water.
Glycerine is an excellent component for your skin when handled with care. If you think you have more glycerine beauty treatments, leave them in the comments section below.

Tips for Glow your Skin this Winter

Winters bring many skin problems and dry, dry skin without moisture is a common problem in winter. Follow a proper Tips for Glow your Skin this Winter.
Wrapped in my comfy duvets, my thick scarf and my woven socks, I love having a cup of coffee with cocoa milk while I enjoy the warm winter sun. Oh, this winter in the air and this festive atmosphere make me love all the buzz that reigns.
But winters also bring their share of skin problems and it’s not fun for the skin. Dry, dry skin without moisture is a common problem this season. The reason your skin dries during winters is the cold, dry air that allows your skin to dry quickly, leaving it tense and scaly.
You are not even safe within the confines of your home, as water and heaters rob your skin of moisture. You should take better care of your skin during the winters because the season can crack or bleed, which only makes things worse for you.
It is very important to follow a proper skin care regimen during winters to protect your skin from these inclement weather.
1- Stop using soap immediately after drying, use a mild cleansing lotion or a cleansing cream instead. A very basic thing to do during this season is to moisturize your skin in the morning and before going to bed, restore it by sealing the water under the surface of the skin. You can also use a good night cream containing vitamin E because it is cream-based and keeps your skin moisturized. An important advice for moisturizers is to use a heavier moisturizer than the one you use in the summer.
2- Mix each tablespoon of cream with a few drops of glycerin, castor oil and rose water every night before going to bed. Mix well and apply on the entire face, neck and hands. Leave overnight and rinse with water and then rinse with cold water. These home remedies act as a protective barrier for the skin and moisturize.
3- The lips are a very painful part of the face in these harsh climates and they do not have their own sebaceous glands, which increases their damage. Apply a layer of petroleum jelly overnight and use a lip balm in the morning. Do not apply the lipstick on cracked lips, it will dry more.
4- You can also create your own facial mask at home. Take a banana, a spoonful of honey, a quarter teaspoon of cream or milk powder and two drops of sandalwood oil. Mix these ingredients well and apply them to the face. Rinse for 20 minutes and rinse with a moisturizer. Remember to use masks and products that contain alcohol or lotion as an astringent.
5- You can also try this homemade facial mask, try yogurt and cup, 1 tablespoon of honey, 1 tablespoon of milk powder and 2 tablets of yeast. Let stand for 10 minutes, then sprinkle with cold water. Do this once a week to get the best results.
6- Prepare your own facial oil with essential oils at home, take 1 teaspoon of almond, add 1 drop of jasmine oil and 1 drop of patchouli oil, mix well and massage your face for 15 minutes with this mixture. Clean and finally apply a moisturizer.
7- Try not to wash your face or wash your face at least half an hour before leaving it cold, so that the water that moistens your skin cracks when cold air hits you Another simple trick during the winters is to keep a water tank on the radiator of your room so that the ambient air stays moist.
In winter, give good results at home, crush the rose petals, mix them with butter and put them on your lips before going to bed. I keep it all night and in the morning, I get up for soft, smooth lips.

Easy Exercises to Lose Belly Fat, No Equipment Needed

Fast Bites

  • Is your abdomen hurting you?

  • All you need is to make changes to your lifestyle.

  • Try these exercises to lose your belly fat.

Is your stomach growing? Can’t you get into my favorite jeans? If yes, you should change your lifestyle and change the way you work to be reshaped. We all know that greatness doesn’t matter, but it’s health. A large belly reveals many health problems and puts you at risk for heart disease, stomach problems, and more.
To explain this, here are some exercises that can help you lose your belly fat without too much trouble. If you think that your diet (alone) may help reduce belly fat, then you are wrong, diet and exercise go hand in hand. A combination of both is important to achieve your goal.

Exercises to lose weight

Crunches

The best way to burn this stubborn belly fat is to do the exercise quickly. Abdominal exercise defines the abdominal muscles and burns the stomach.

How:

  1. Lie on your back so your knees are bent and your feet flat on the ground.
  2. Place your hands behind your head while keeping your elbows in the sides.
  3. Pull your abdomen slowly in. Now, roll and move forward so that your head, neck and shoulders are off the floor.
  4. Just wait a few seconds and leave.
  5. 12 and repeat slowly.

Forearm table

Planks are easy to manufacture and offer many advantages. This exercise can improve posture, reduce back pain, and strengthen the core. It will redefine the middle part and help you get rid of abdominal fat that you despise in a short time.
How:
  • Place the forearms on the ground with the elbows under the shoulders and the arms around the width of the shoulders parallel to the body.
  • Pinch your ABS, then bend your fingers to lift your body. Your body must be a straight line.
  • Hold for 60 seconds and repeat. Perform at least 10 repetitions.
  • Lateral curvature of body weight.
  • The lateral curves of body weight are something you can do anywhere without the necessary equipment. This helps to develop a mind-muscle connection, improves the basic strength and mobility of the spine. The best thing you can do is help get rid of the belly fat.

How:

  • Stand upright with your feet and your shoulders apart.
  • Put your shoulder back and your chest.
  • Keep your hands up. Now, sit back against your waist and lower it as far as possible with your right hand.
    Tighten and exhale.

Walk / Run

Quick running or walking, both burn belly fat: Calories burned and body fat percentage drops. As you can imagine, the only difference is speed. A 15-minute jog can burn more calories than a 15-minute walk. So you can choose one or the other according to your body’s abilities. You shouldn’t exaggerate, remember that you won the race slowly and regularly.

Swimming

If applied regularly, swimming is a very aerobic exercise. You can burn your belly fats and have fun. Swimming can help you burn a lot of calories: the faster you swim, the more you lose. It is an ideal option for those starting with the training regime.
Consult with a specialist before starting these exercises to check for any discomfort or back pain.