Education

Staying Fit with Vicky : HOW TO GET RID OF INNER THIGH FAT

Published

9 years ago

September 17, 2015

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?”

Education

Girau International School Extends Warm Wishes for Peace, Prosperity, and Safety This Festive Season

Published

1 day ago

December 18, 2024

Sahara Weekly

Girau International School Extends Warm Wishes for Peace, Prosperity, and Safety This Festive Season

As the festive season approaches, Girau International School sends heartfelt wishes of peace and prosperity to its students, parents, and staff. The school emphasizes the value of unity and joy during this special time, while encouraging families to prioritize safety and well-being.

In a statement, the School Director highlighted the importance of parental guidance during the holidays, urging families to maintain open communication and ensure children’s activities are monitored responsibly.

“The holidays are a time for creating cherished memories,” the School Director said. “However, they also require vigilance. Parents play a key role in ensuring their children remain safe and make responsible choices during this period.”

Renowned for its commitment to academic excellence and character development, Girau International School offers a robust curriculum that equips students with critical thinking, creativity, and leadership skills. As the new year nears, the school remains steadfast in its mission to nurture well-rounded individuals ready to excel in a dynamic world.

Girau International School reaffirms its dedication to fostering a safe, supportive environment where students thrive academically and personally. The school also encourages families to embrace the spirit of the season while staying mindful of the challenges it may bring.

For more information about Girau International School’s programs and initiatives, please contact the administration.

Education

First Honour Schools: Celebrating a Decade of Academic Milestones

Published

1 week ago

December 9, 2024

Sahara Weekly

First Honour Schools: Celebrating a Decade of Academic Milestones

The year 2024 marks a significant milestone for First Honour Schools as we proudly celebrate 10 years of transforming lives and shaping a brighter, greater generation for society through quality education.

Founded on October 8, 2014, First Honour Schools embarked on a mission to inspire learners to become passionate lifelong learners. Over the past decade, we have grown to encompass preschool, nursery, primary, and secondary classes, providing a holistic education that challenges, motivates, and inspires our students to aim high and achieve excellence.

A Vision for Transformative Education

At First Honour Schools, we believe in the wise saying that “knowledge is best acquired through sound education.” Education is the foundation upon which great individuals and economies are built, making it a right of every child rather than a privilege.

We are committed to providing every child with qualitative education because today’s youth are tomorrow’s leaders. Without education, hope diminishes—but with it, the possibilities are endless.

We aim to raise a generation of transparent, accountable, and excellent future leaders.

At First Honour Schools, we nurture incorruptible, disciplined, and economically proficient individuals who understand that hard work is the secret to success.

A Decade of Impact and Excellence

Over the past ten years, First Honour Schools has consistently achieved remarkable milestones:

Infrastructure: With over 40 well-structured and conducive classrooms and 5 fully equipped laboratories, we provide an environment that fosters learning and creativity.
Student Body: We are proud to have nurtured over 500 learners, ensuring their holistic development through academic, moral, and social excellence.
Academic Excellence: 93% of our students consistently excel academically, thanks to the dedication of our well-trained teachers and robust curriculum.

Our Mission, Vision, and Values

Vision: At First Honour Schools, we inspire children to be passionate lifelong learners through a curriculum rooted in pedagogical integrity, enabling them to stand out among their peers.
Mission: We serve as an effective educational resource for parents, assisting families in realizing their children’s full potential through active parent involvement and student-centered learning.
Core Values:
- Fostering healthy relationships with learners.
- Ensuring learners live purpose-driven lives.
- Stimulating self-discovery and excellence in all endeavors.

Why Choose First Honour Schools?

The combined efforts of our management, teachers, parents, and learners have yielded outstanding results, creating a legacy of academic excellence and character building. At First Honour Schools, we focus on raising well-rounded individuals equipped to excel academically and beyond.

If you’re searching for the perfect school for your children in Ifo, Arigbajo, Ewekoro, or surrounding areas, First Honour Schools is the ideal choice. We provide a conducive learning environment, accurate and engaging lectures, and discipline to prepare learners for the future.

Contact Us

Address: Off Sojuolu Road, via Alameda Bus Stop, Ifo, Ogun State.
Phone: +234 903 423 4983, +234 815 917 9150, +234 706 445 7778
Email:[email protected] | [email protected]

At First Honour Schools, we’re not just building a school; we’re building a legacy of excellence—one learner at a time.

Education

Echono to deliver FUTO’s 36th Convocation Lecture

Published

3 weeks ago

December 1, 2024

Sahara Weekly

Echono to deliver FUTO’s 36th Convocation Lecture

The Executive Secretary of Tertiary Education Trust Fund (TETFUND) Arch. Sunday Silver Echono, will on Thursday, December 5th, 2024 deliver the 36th Convocation Lecture of the Federal University of Technology (FUTO), Owerri.

The lecture titled “Impact of Leadership Selection on Governance in Public Universities in Nigeria” will hold at Prof. C.O.E. Onwuliri Conference Hall, FUTO main campus, Owerri.

The University’s Vice Chancellor, Prof. (Mrs). Nnenna Oti, will be the Chief Host at the lecture, which is expected to attract participants from within and outside the university community, especially the academia.

FUTO is the oldest university of technology in Nigeria, established in 1980 by Nigeria’s first Executive President, Shehu Shagari. It became the first of three such universities set up by the Federal Government of Nigeria, which sought to establish a University of Technology in each geo-political region, particularly in a state which did not have a conventional university.

Arc.Sunday Sylva Togo Echono OON is a Nigerian diplomat, and architect who serves as the ninth Executive Secretary of Tertiary Education Trust Fund from 2022 till-date. Previously, Echono served as the Secretary of the Admissions Committee of the Nigerian Institute of Architects and the 28th President of the Nigerian Institute of Architects from 2019 to 2021.

Sonny Echono was nominated by the Board of TETFUND in early 2022 and was subsequently appointed as the substantive 9th Executive Secretary (ES) of TETFUND on March 18, 2022, by former President Muhammad Buhari.
A former permanent secretary in federal ministries, Echono had been honoured by governmental and non-governmental bodies locally and internationally. He is a recipient of Officer of Order of Niger (OON).