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How to perform pushups with correct form

Performing push-ups with correct form is essential to maximize the benefits and minimize the risk of injury. Here's a step-by-step guide on how to perform a standard push-up with proper form:

1. Starting Position:
- Make sure you're putting on the right gym wear and gear to begin with. This will lift your morale.
- Start in a plank position with your hands slightly wider than shoulder-width apart, fingers pointing forward or slightly turned outward.
- Your body should form a straight line from your head to your heels. Engage your core to keep your body stabilized.

2. Elbow Position
- As you lower yourself down, your elbows should naturally bend and point back at a roughly 45-degree angle from your body (not flaring out to the sides).

3. Descent
- Lower your body toward the ground by bending your elbows. Keep your body in a straight line; avoid letting your hips sag or sticking your butt up in the air.
- Aim to lower yourself until your chest nearly touches the ground or your elbows form a 90-degree angle.

4. Breathing
- Inhale as you lower yourself down.

5. Ascent
- Push through your palms, straightening your arms to lift your body back to the starting position.
- Exhale as you push up.

6. Head and Neck Position
- Keep your head in a neutral position. Avoid tucking your chin to your chest or looking too far forward.

7. Feet Position
- Your feet can be together or slightly apart, depending on what feels most stable for you. Some people find a wider stance more comfortable, especially when starting out.

8. Common Mistakes to Avoid
- **Sagging Hips**: Keep your core engaged to prevent your hips from sinking.
- **High Hips**: Don't let your hips rise up too high, forming a "V" shape with your body.
- **Flaring Elbows**: Keep your elbows close to your body; don't let them stick out to the sides.
- **Head Position**: Keep your head aligned with your spine; avoid looking up or tucking your chin.

9. Modifications
- If you're new to push-ups or building strength, you can start with knee push-ups. The form is similar, but you'll be on your knees instead of your toes, reducing the amount of body weight you're lifting.
- You can also perform push-ups against a wall or an elevated surface like a bench to decrease the intensity.

10. Progression
- As you become more comfortable and stronger, you can progress to other variations of push-ups, such as diamond push-ups, wide-arm push-ups, or decline push-ups.

Consistency and proper form are key to reaping the full benefits of push-ups. Also, you can help your growth by consuming bodybuilding supplements like Whey protien or Creatine to speed up your gains. If you're unsure about your form, consider seeking guidance from a fitness professional or using a mirror to self-check your posture.

Source: Profylr

How to travel from Nigeria to Cape Verde

To travel from Nigeria to Cape Verde, you can follow these steps:

1. **Flight from Nigeria to Cape Verde**: The most convenient way to travel between the two countries is by air. Several airlines offer flights from Nigeria to Cape Verde, with the main airports in Nigeria being Murtala Muhammed International Airport in Lagos and Nnamdi Azikiwe International Airport in Abuja.

2. **Choose an airline**: Research different airlines that operate flights between Nigeria and Cape Verde. Some popular options include TACV Cabo Verde Airlines, Royal Air Maroc, and TAP Air Portugal. Compare prices, flight schedules, and any specific requirements.

3. **Book your flight**: Once you have selected the airline, visit their official website or use a trusted travel booking website to book your flight. Enter your departure airport (e.g., Lagos or Abuja) and your destination airport (e.g., Amílcar Cabral International Airport in Sal or Nelson Mandela International Airport in Praia). Select your preferred dates and follow the instructions to complete the booking process.

4. **Check visa requirements**: Before traveling, check the visa requirements for Cape Verde. Nigerian citizens typically require a visa to enter Cape Verde, so you will need to apply for one in advance. Contact the Cape Verdean embassy or a travel agency in Nigeria to obtain the necessary visa application forms and information about the application process.

5. **Prepare required documents**: Gather all the required documents for your trip. These usually include a valid passport (with at least six months of validity remaining), visa, return flight tickets, proof of accommodation in Cape Verde, and sufficient funds to cover your stay.

6. **Pack for your trip**: Prepare your luggage according to the airline's baggage allowance and any restrictions. Consider the climate and activities you plan to engage in during your stay in Cape Verde and pack accordingly.

7. **Arrive at the airport**: Arrive at the departure airport well in advance of your scheduled flight time. Ensure you have all your travel documents, including your passport, visa, and flight tickets, readily accessible. Follow the airport procedures, including security checks, and proceed to your designated boarding gate.

8. **Fly to Cape Verde**: Board your flight from Nigeria to Cape Verde. The duration of the flight will depend on the airline, route, and any layovers. The average flight time is around 3-4 hours.

9. **Arrival in Cape Verde**: Once you arrive at your destination airport in Cape Verde, proceed through immigration and customs. Present your passport, visa, and any other required documents for verification. Collect your luggage and exit the airport.

10. **Enjoy your stay in Cape Verde**: Now that you have arrived, you can explore the beautiful islands of Cape Verde, soak up the sun, indulge in the local cuisine, and experience the unique culture and landscapes the country has to offer. Remember to adhere to any local regulations, respect the environment, and enjoy your trip responsibly.

It's important to note that travel requirements and restrictions can change over time, so it's recommended to check with the relevant authorities and consult official sources for the most up-to-date information before planning your trip.

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Importance of the Events industry in Nigeria

The Nigerian Events industry is easily one of the biggest and most lavish in the entire world.

Reports state that Nigerians can and have spent as much as $2 million dollars on a single wedding!

The Events industry has other smaller branches and Lagos is the hub of majority of these professionals that comprise of Caterers, Event Ushers & Servers in Lagos, Photographers, Event Decorators and many others.

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Hausa Links

https://www.hausa.ng/shugaba-buhari-ya-amince-da-matakan-tsaurara-tsaro-a-birnin-gwari/

https://www.hausa.ng/legas-ka-iya-fuskantar-barazanar-karancin-naman-shanu/

https://www.hausa.ng/ko-menene-dalilin-ziyarar-kwanaki-hudu-da-shugaba-buhari-zai-kai-ingila/

https://www.hausa.ng/me-ya-sa-shugabannin-afirka-ke-zuwa-kasashen-ketare-jinya/

https://www.hausa.ng/nafdac-ta-rufe-kamfononin-hada-kodin-uku/

https://www.hausa.ng/boko-haram-sojin-najeriya-sun-sake-kwato-mutum-1000/

https://www.hausa.ng/budurwa-yar-najeriya-ta-fallasa-wani-da-ya-so-kwanciya-da-ita-kafin-ya-bata-aiki/

https://www.hausa.ng/an-ba-hamata-iska-tsakanin-sojojin-najeriya-da-jamian-tsaron-farar-hula-na-nscdc/

https://www.hausa.ng/dandalin-kannywood-ban-mutu-ba-ina-nan-da-raina-sani-moda/

https://www.hausa.ng/barayin-gwamnati-osinbajo-ya-bayyana-mutane-uku-da-suka-saci-3b-a-mulkin-jonathan/

Tech blogs in Nigeria

These are the top tech blogs in Nigeria 2019. Here they are:

Richeetech
Richeetech

Richeetech
Richeetech

http://www.richeetech.com.ng

http://www.richeetech.com.ng

Techpoint

Richeetech.com.ng

Techcabal.com

get a girlfriend now!

please who knows if covenant university offers theatre arts?

any one have any clue?

Newspaper reports that paracetamol has a dangerous effect on patients.

i saw this news extrat in a slide by forever living products.

Caleb university to create college of medicine faculty

the site has already been bought and the signboard placed. theyre ready to chop more money. i wonder how much they this time. will it be the usual 505,000 we have been paying since the beginning?