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How to perform pushups with correct form

from admin on 01/04/2024 11:10 AM

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

admin
Admin

30, male

Royalty

Posts: 24

How to travel from Nigeria to Cape Verde

from admin on 06/10/2023 01:06 AM

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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admin
Admin

30, male

Royalty

Posts: 24

How To Video Chat With Beautiful Women Online

from admin on 04/22/2023 02:01 PM

What is video chatting

According to Profylr, Video chatting is a type of online communication in which two or more people can communicate with each other using a video connection. This type of communication is often used for online meetings, business conferences, and other types of online activities.

What is video chatting with women?

Video chatting with women is a type of online communication in which men communicate with women. They communicate with each other using a video connection. This type of communication is often used for online meetings, dating, hookup, business conferences, and other types of online activities. It can be a great way to connect with other women and share experiences, advice, and support.

What platforms are best for video chatting wth women?

Some of the most popular platforms for video chatting with women include Skype, Zoom, Vandora.ng, Google Hangouts, and FaceTime. Each of these platforms offer easy-to-use and secure video chatting, making it easy to communicate with other women over the internet. In addition, many of these platforms offer additional features such as screen sharing and group chats.

How to video chat with women

The process for having live video chat with real women is similar to any other type of video chatting. To get started, you should first create an account on the platform of your choice. Once you have an account, you can join or start a video chat with other women. It is important to be courteous and respectful during the chat, and to remember that everyone has different opinions and needs.

Steps to Webcam Chat With Girls as a man

Step 1: Choose a platform. Popular video chat platforms for women include Skype, Zoom, Google Hangouts, and FaceTime.

Step 2: Create an account and set up your profile.

Step 3: Find other women on the platform. This can be done by searching for a specific user or browsing through the available users.

Step 4: Start a video chat with the woman of your choice.

Step 5: Be respectful and courteous during the chat.

Step 6: Follow up with the woman after the chat. This can be done by messaging her or sending her a friend request.

Is it safe to video chat with women online

Video chatting with anyone online can be potentially dangerous. Unsolicited messages, inappropriate content, and even cyberbullying are all potential risks. It is best to be cautious and use safety measures such as only conversing with people you know and using a secure platform.

When video chatting online, it is important to be aware of who you are talking to and what information you are sharing. It is best to be cautious and use safety measures such as only conversing with people you know and using a secure platform. Online communication can also be a form of stalking or harassment. It is important to be aware of your surroundings and the people you are talking to. Be sure to take all necessary precautions to stay safe when video chatting online.

How to stay safe when video chatting online with girls

1. Make sure your computer or device is secure and up to date with the latest security patches.

2. Ensure your online video chatting application or software is secure and up to date with the latest security patches.

3. Create a strong and unique password for your account and any additional security features available.

4. Be aware of potential scams and never share your personal or financial information with anyone online.

5. Use a virtual private network (VPN) to protect your identity and data on public Wi-Fi networks.

6. Be aware of your surroundings and avoid video chatting in public places.

7. Disable any features that allow others to access your camera or microphone without permission.

8. Monitor your security settings and ensure that only approved contacts have access to your video chats.

9. Make sure to log out of any online video chatting accounts you are using when you are finished.

10. Be aware of the potential of online predators and never engage in conversations or activities that make you feel uncomfortable. .

Reply Edited on 04/30/2023 09:53 PM.

admin
Admin

30, male

Royalty

Posts: 24

BankNaija Is Leading a Financial Literacy Revolution One Post at a Time

from admin on 11/15/2021 07:55 PM

BankNaija seeks to enlighten the Nigerian populace on Financial and Business literacy. Some of their popular contents include Opay POS machine price in Nigeria, PTA rate in Nigeria, bank with highest interest rate nigeria among others.

admin
Admin

30, male

Royalty

Posts: 24

Importance of the Events industry in Nigeria

from admin on 09/06/2021 10:34 AM

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.

admin
Admin

30, male

Royalty

Posts: 24

Announcement

from admin on 06/06/2018 10:12 AM

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admin
Admin

30, male

Royalty

Posts: 24

Yagi Yaro Dogoyaro, Ab0ki na kazomana duri.

from admin on 05/11/2018 02:51 PM

admin
Admin

30, male

Royalty

Posts: 24

The Spotify vs R.Kelly wars has reached a new height.

from admin on 05/11/2018 02:44 PM

Hausa new - Spotify on Thursday announced it would no longer feature R. Kelly songs in its playlists or user recommendations, after the Time's Up movement for gender equality urged the music business to dump the R&B star over sexual abuse allegations.

The move marks the first application of Spotify's new policy on "Hate Content & Hateful Conduct," which states an artist's behavior may result in changes in how Spotify promotes their content.

"When an artist or creator does something that is especially harmful or hateful (for example, violence against children and sexual violence), it may affect the ways we work with or support that artist or creator," a spokesperson for the Swedish streaming service said.

Source: http://www.punchng.com/spotify-to-stop-promoting-r-kelly-songs-over-sex-abuse-claims/

admin
Admin

30, male

Royalty

Posts: 24

Tech Links

from admin on 05/08/2018 05:15 PM

admin
Admin

30, male

Royalty

Posts: 24

Hausa Links

from admin on 05/08/2018 05:07 PM

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