Education
Staying Fit with Vicky : HOW TO GET RID OF INNER THIGH FAT
PART 4 of 6: Inner Thigh Squeeze.
1) CHOOSE AN EXERCISE BALL. Exercise balls come in various sizes, so you should choose one that feels comfortable for you.
• As a general guideline, someone between the
heights of 5’1″ (155 cm) and 5’7″ (170 cm) should choose a 55-cm ball.
• Someone between the heights of 5’8″ (173 cm) and 6’1″ (185 cm) should try a 65-cm (25 in)
ball
• Someone 6’2″ (188 cm) or taller might do best with a 75-cm ball.
• Slightly deflate the ball if you are just starting out to make it easier to use. As you get stronger, inflate the ball more.
2) LIE FLAT ON THE FLOOR. Hold your exercise ball between your thighs.
• Your legs should be slightly lifted in the air. Do not keep them flat on the ground.
3) SQUEEZE THE BALL SLIGHTLY.
Apply just enough pressure to hold the ball in place but do not use all of your strength yet.
4) SQUEEZE THE BALL TIGHTLY. Slowly squeeze the ball as much as you can, using your inner thigh muscles.
• If necessary, place your hands. palm-side-down on the floor for support.
• Continue to keep your legs raised.
5) REST AND REPEAT AS DESIRED.
Squeeze the ball 5 to 15 times, depending on your current leg
strength. Rest and continue until your muscles begin to feel tired.
PART 5 of 6: Squat Lifts.
1) USE A RESISTANCE BAND. While squat lifts can be done without the use of a resistance band, they are more effective when a resistance band is used.
• Squat lifts work the inner thigh and improve both stability and balance.
• If you do not have a resistance band, use ankle weights to at least increase the amount of work performed by your thigh muscles. The
motions are still the same, even without the use of a resistance band.
2) PLACE ONE END OF THE RESISTANCE BAND
AROUND YOUR LEFT ANKLE. The other end should be attached to a sturdy, still object like a heavy desk or piece of furniture.
• The portion around your ankle should only be loosely tense. Your legs should be slightly apart.
• Place your hands on your hips as you perform this exercise.
3) STEP OUT WITH YOUR RIGHT LEG.
The knee of your right leg should be slightly bent into a
squat.
• Your left leg should be extended out and to the side.
4) LIFT OUT YOUR LEFT FOOT. Gradually straighten your right leg as you shift your left foot out and in front of your right leg.
• Your left foot should be off the ground and your thighs should cross.
• Your weight should shift over your right foot.
5) REST AND REPEAT.
Return your legs to your original starting position and repeat the movement 8 times with your left leg and 8 times
with your right.
• Each set should have a total of 16 repetitions.
• Work yourself up to performing three sets during each round of exercise.
PART 6 of 6: side lying Hip Adduction.
1) LIE DOWN FLAT ON YOUR SIDE.
Your legs should be straight out with one foot stacked on top of
the other.
• This exercise targets the adductors, a muscle
group that extends from your pubic bone to your femur along the inside portion of your
legs.
• If necessary, bend your bottom arm and place it under your head for support. Rest the other arm at your side, letting your hand fall on your upper hip.
• Your hips and shoulders should be perpendicular to the floor and your head should be aligned straight with your spine.
• Support your spine by tensing your abdominal muscles.
2) BRING YOUR LOWER LEG FORWARD.
It should lie in front of your upper leg.
• Both legs should still be straight, but the foot
of the upper leg should be brought down to the floor so that both feet are resting on the floor.
3) RAISE YOUR LOWER LEG OFF THE FLOOR.
Breathe out and gently lift your lower leg so that it rises above the foot of the upper leg.
• Both knees and feet should remain straight and facing forward.
• Do not roll your hips forward or backward.
• Raise your leg just until you feel your hips begin to tilt. Your waist should collapse into the floor.
• Stop sooner if you feel tension in your lower back muscles.
4) REST AND REPEAT.
Breathe in and slowly return your legs to the starting position, with
both lying straight out and one leg resting on top of the other.
• Gradually roll over so that you are resting on your other side. Repeat the exercise, stretching your other leg, to finish one set.
•Repeat the set several times until you feel your muscles begin to tire.
TIPS.
* Skating is another exercise that can tone your inner
thighs. In-line skating requires an especially vast
amount of inner thigh strength, but standard roller
skating and ice skating can be helpful, as well.
* Do not panic if your thighs touch; it’s actually normal and natural even for men. Unless you’re standing with your legs apart or wearing special pants to keep things together, do not fret. Keep a realistic body image in mind while you are
exercising; that way you don’t get discouraged.
Remember, magazines often project an unrealistic body image so keep in mind even the models get photoshopped and air brushed to death by the
magazine to give them that unrealistic characteristic. Don’t base how you want to look off
of that; it tends to lead to discouragement and throwing your hands up in the air.
THINGS YOU’LL NEED:
– Exercise mat
– Exercise ball
– Resistance band
– Ankle weight
4- Maintaining a healthy Lifestyle
Think you’re leading a healthy lifestyle? Oh, you’ve heard this one before? It’s still true. Shedding bad habits and adopting healthier ones creates an abundance of benefits – not just for you, but for the people who love you and want you to stick around a long time. Aside from occasionally veering off the path, most of us think we do a fair job of maintaining our health with good (or at least OK) eating habits and physical activity whenever we manage to fit it in. But is that enough to be considered “healthy?”
Tayo Folorunsho to Launch “The Campus CEO” Book and Celebrate Years of Edutainment Bliss
Sahara Weekly Reports That Edutainment guru and Founder of The Big Break Moment Africa, Tayo Folorunsho (Teeflo), is set to launch his highly anticipated book, The Campus CEO, at the prestigious Transcorp Hilton in Abuja.
The Campus CEO is a comprehensive guide for aspiring student entrepreneurs seeking to navigate the dynamic landscape of African entrepreneurship. Drawing from Folorunsho’s extensive decade-long experience working with various talents and luxury brands, the book offers invaluable insights, practical advice, and actionable strategies for success. The launch event will not only celebrate the release of this essential guide but also serve as a platform to recognize and honor his dedication and commitment to student eentrepreneursacross Nigeria.
Folorunsho, a passionate advocate for youth empowerment, has made significant contributions to the education and entertainment/creative industries. His initiatives have empowered numerous students from selected higher institutions with knowledge, skills, and platforms, fostering innovation and driving economic growth.
The Campus CEO promises to be an indispensable resource for any student entrepreneur seeking to make their mark. Packed with real-world examples and expert guidance, it is poised to become the go-to guide for navigating the challenges and opportunities of entrepreneurship in Nigeria.
Tayo Folorunsho has dedicated his career to fostering innovation and creativity within the Nigerian education and entertainment sectors. His work has profoundly impacted countless students, providing them with the tools and knowledge necessary to succeed in the competitive world of business.
The launch event will also feature a Celebration of Life, a book presentation, and a project unveiling, highlighting Folorunsho’s ongoing commitment to empowering young entrepreneurs and his latest endeavors to further support student-led innovation and growth.
Bottomline Media Set To Host Ikorodu School Summit and Awards 2024
Sahara Weekly Reports That All is now set for the much awaited Ikorodu School Summit and Awards 2024, scheduled to take place on Thursday November 28, 2024 at The Life Theological Seminary Center, Obafemi Awolowo Road, Ikorodu Lagos Nigeria.
Chief Host:
Hon. Wasiu Ayodeji Adesina,
Executive Chairman,
Ikorodu Local Government Area
Speakers:
Keynote Speaker: Pastor Olufemi Adefolarin Oshin
Pastor is charge of RCCG, Jesus Partners Assembly, LP 98 – Eruwen, Ikorodu, Lagos State.
Special Guest Speaker: Hon. Folashade Olabanji Oba
Vice Chairman, Ikorodu Local Government Area, Lagos State.
Guest Speaker: Mrs Owenaze Blessing Ella
Director, Unique Prella School, Ikorodu Lagos
Symposium: Lead Discussants
Princess Mulikat Fehintola Sanni, CEO, Mulifelong Motors
SP Ayuba Tunni Umma, PPRO Zone 2 Police Zonal Command, Onikan Lagos Nigeria
Pastor Prof. Durodola Olujide Ajani, Head of Schools, Dobar Group of Schools
Guests Of Honor:
Mr Jamiu Tolani Alli-Balogun, Lagos State Commissioner For Basic and Secondary Education.
Senator Mikhail Adetokunbo Abiru, FCA. lkorodu East Senatorial District
Hon. Babajimi Benson, Federal House Of Representatives, Ikorodu Federal Constituency.
Hon. Ogunleye Gbolahan, member Lagos State House of Assembly, Ikorodu constituency 1
Moshood Aro, Member Lagos State House of Assembly, Ikorodu State Constituency 2
Royal Father Of The Day:
HRM Oba Kebiru Adewale Shotobi
The AYANGBURE Of Ikorodu Kingdom
About The Summit
The Ikorodu School Summit & Awards is aimed at bringing together all stakeholders, including the administrators, school proprietors, community leaders, teachers, students, religious leaders, government officials, parents, security agencies, etc, under the same atmosphere to address the root causes of moral decadence in the society.
Theme: Education Beyond The School
Classroom: Addressing The Root Causes Of Moral Decadence In The Society
According to the convener of the summit, Arthur Igbolaju Richard who doubles as the publisher of Bottomline News Magazine online, the aim of this school summit is to promote education beyond the school classroom, and to help tackle the issue of moral decadence amongst our young population.
The summit will also recognize with awards deserving members of the society who have distinguished themselves by using their positions and resources to advance the development and advancement of education, and also those who have played excellent and exemplary role in building and developing the society.
Chrisland University Forges Strategic Partnership with ICSAN
Sahara Weekly Reports That In a significant step towards fostering collaboration and academic excellence, Chrisland University hosted a formal event marking the signing of a landmark Linkage Agreement with the Institute of Chartered Secretaries and Administrators of Nigeria (ICSAN).
The ceremony, which was held at the Senate Chamber of the University, commenced with an inspiring opening address by the Vice-Chancellor of Chrisland University, Professor Chinedum Peace Babalola, who emphasized the importance of strengthening ties between academia and professional bodies to equip students with essential leadership and administrative skills.
While speaking on the opportunities that will accrue through the programs, the Chairman of the Governing Council of the institute, Mrs. Funmi Ekundayo, assured the University that the students and staff would benefit through the practical insights that will be brought to bear by the Governance experts. The President of ICSAN further highlighted the shared vision and commitment towards advancing governance and professional ethics in Nigeria.
The event culminated in the formal signing of the Linkage Agreement, symbolizing a promising partnership poised to offer students enriched learning experiences and greater access to professional development opportunities.
This collaboration is set to drive innovation and career readiness and contribute to the overall intellectual growth of Chrisland University staff and students.
ICSAN is an offshoot of the International professional body with its headquarters in London and associations in Commonwealth countries. The Institute is a member of the Corporate Secretaries International Association (CSIA). The Geneva-registered global organization is the global voice of corporate secretaries and governance professionals.
This linkage agreement will allow providing professional training and certification to our undergraduate students in the disciplines of Law, Economics, Business Administration, Public Administration, and Accounting.
The collaboration may also extend to providing training and certification to staff in the University Community in the areas of Corporate Governance and Administration, Corporate Secretaryship, and Corporate Financial Management.
-
Business6 months agoMaxwell Opara Goofed Says AAS Investors As They Stand By Jesam Michael, Demand For Justice
-
society6 months agoExposing The Many Lies Of Wanted Cyber Bully, Dorcas Adeyinka + Her Failed Attempt To Blackmail The Odegbamis
-
society6 months agoAlleged Assault In Court: Setting The Record Straight, Jesam Michael is The Victim, Not Maxwell Opara
-
Politics6 months agoNiger’s Journey of Redemption Under Governor Bago* By Paul Dickson
You must be logged in to post a comment Login