Film TRAILERS

Famous actors, actress and Directors films are people like to watching and eagerly to waiting upcoming films. Fans like to seeing favorite actors films, some audience want to see any category of  films especially comedy, horror, action and thriller,etc., They do not bother what languages and who is acting in the film.
they are watching and entertainment only. Now I give some upcoming movies Trailers

Arrambam(upcoming Indian Tamil film)
Staring :  Ajith kumar, Arya 
Director: Vishnuvardhan

BOSS
Staring  : Akshay kumar
Director: Anthony D'Souza
Screenplay: Sajid, Farhad

300,Rise of an Empire: Release in 2014, march
Director :     Noam Murro
Story    :       Frank Miller
Screenplay: Kurt Johnstad, Zack Snyder

Escape Plan (Arnold schwarzenegger/ sylvester stallone)
Director :     Mikael Hafstrom
Screenplay: Miles Chapman

 

The conjuring:
Director : James wan
Screenplay: Carey Hayes, Chad Hayes

Gravity:
Director : Alfonso Cuaron
Screenplay: Alfonso Cuaron, Jonas Cuaron

         

How to Tone your flabby arms

Arms Exercise is one of the best way to reduce fat in the arms. Especially strength training exercises tone your hand muscle. Don't worry, strength training didn't make your muscle big. Because women don't have enough level of Testosterone.

consult with a doctor before doing any exercise.




First must do warm up Exercise
Push up: Place your hands and toes on the floor. keep your arms straight. Take a breath inhale and bent your elbow, as you reach on the floor. now exhale and push yourself. don't lock elbows and keep straight your backs.and tighten your abs on the workout. Repeat again 2 x 10 or failure. This is warm up and lets do

Arms workout
Biceps curl: Stand and straight with feet positions in your shoulder width apart. Take a light dumbbell  with 5kg. Hold your dumbbell in both hand with palm face on your front body. Slowly bend your elbows and curl the weights toward the shoulder. Don't moving your elbows. Hold in few seconds in that positions, lower and repeat again. 3 x 10. 

One Arm triceps extension: Sit on the bench. and take a light weight dumbbell in one hand and hold it over the head. keep your elbow stationary, This is a starting position. slowly downward the dumbbell in behind your head and feel the stretch of triceps. Push the dumbbell back to the starting position. Repeat again 3 x 10. Do this same on another hand.

Triceps Kick back : Stand with your knees bent and lean forwards slightly. Take dumbbell in both hands and bend your right elbow and head facing forward. This is a starting position. Now press the dumbbell back, and try to extension your arms, hold in few second on that position. back to the starting position. Repeat again 3 x 12, 10, 8.Do this same on left hand.

    

Exercise for thighs and butts

Warm up: At first, Do some exercise and gym bicycling in 10 to 15 mins for warm up.

Squat: Stand straight with your feet wider than shoulder width apart. Hold a light weight barbell on your shoulder behind the neck. keep your back straight and head up. Bent at the knees and push your hips backward. just like you are sitting in a chair. lower down until your hips are lower than the knee. Extend your legs and return to starting position. Repeat 3 x 15-20.

Standing Hip Extension: Stand straight and hold a bar with both hands. Place your ankle strap around your one ankle. Make sure ankle strap should be attached to the low pulley cable. This is a starting positions. Stabilize yourself and raise your attached leg backwards, by extending your hip. Return your leg to  its starting positions and complete number reps. And then continue with another leg. Repeat 3 x 20-25.

Lying Bridge: Lie on your back on the floor. place your hands close your body and palms down on the floor. Bent your knees. Inhale and raise your buttocks and hips up off the floor. Stay in few seconds on that positions. keep your head and shoulder firmly on the floor. Exhale and return to its starting positions. Repeat 3 x 20-25.

Dumbbell lunges: Stand with your feet in shoulder width apart. And hold your dumbbell in both hand. Step forward two feet forming a 90 degree bend at the front hip and knee, holding the body as straight as possible. Push off front foot, return to start position. Repeat with same leg to complete reps. Do the same process on another leg. Repeat 3 x 10-15.

kneeling Cable kick backs: Starting Position a bench in front of Pulley machine. kneel your left leg of the bench and place your hands under the shoulder. Attach the strap above your right ankle. Start the kick back from a leg-forward position. Bring your leg backwards to as high as possible and hold in a few seconds. Slowly Lower and repeat until your repetitions are complete. Do it same your other leg. Repeat 2 x 25-30.

Flat belly workout for women

Beautiful abs workout for women:
Firstly I say women's are natural beauty. But they have a problem of fat storage on the hips, butts, and thighs.They must do some workout to burn fats on that problem areas. At first you will be reduce your hips size, that will be create a curve.
Abs workout:
Side bend: Stand and straight with position your feet in shoulder width apart. Hold your light weight dumbbell in one hand and an another hand on your neck back side. Inhale your breath and Slowly bend at the waist to the side of the hand holding the dumbbell and don't bend ur knee. Exhale your breath and slowly raise your body up on to the starting positions. Repeat for 4sets x Failure.

Seated knee ups: Sit at the edge of your flat bench, lift your legs to the parallel of the bench and lean your upper body backward about 45-60 degree angle with the bench .place your palms behind you an holding on the bench for grip. This will be a starting positions. now simultaneously move your knees and shoulders toward each other and hold in few seconds. slowly return to the starting positions. Repeat for 4 x failure. 

 

Side Twist with barbell: Stand straight, And Feet position in your shoulder width apart. Take a light barbell on your shoulder. Keeping your back and chest straight and your head up. This is a starting position, Now let's start to turn your torso to the right side and left side by twisting with your waist only. Don't turn your head, keeping straight. Repeat for 4 x Failure.

Alternate leg raises: Lie on the floor with your legs extended off. And Place your hands under your buttocks, Palm down. Keep your leg straight and raise your right leg as possible as above 90 degree and then the other with a scissor action. one leg moves up and other leg comes down. Repeat 3 x 20-25.

Crunches: Lie Flat on your back with bent your knees. Place your hands behind your head. Raise your torso with inhale and hold in few seconds. Slowly Exhale with lower your upper body from the starting positions. Don't more lower on the floor. Do it 3 sets x 15 - 20. 
Tips: You want Better Result, try to do Decline sit-ups

Decline sit ups:Lie on the sit-up board with hook your feet under the strap of board. Bend your knees and place your hands behind the head. Inhale breath and raise your torso upper as possible to close your knee and hold in few seconds. Exhale as you slowly return to the starting positions. Repeat for 4 x15-20. Rest time 30secs between sets

Men Exercises for six packs ab

 

                       
Exercise for Six Pack abs
Step by Step Workout and Fitness tips
Gym & Home based Training


Most of the people want six packs abs, because They know six packs abs is most important admire look creating for all aged men. not only a great look and also creating a healthy body. At first you know our an abdominal muscle group. they are consist of 4 types of muscles and its name Rectus Abdominis, External Oblique, Internal Oblique, Transverse Abdominis

Rectus Abdominis : is a six packs muscle, this muscle is covered in the middle of abdomen. So select and do workout for that areas. Hanging knee raises and roman chair sit ups are best exercise for rectus abdominis muscles

Hanging knee raises: Is work for lower parts of the abs and also upper abs, start to hang on horizontal bar and bent your knees. This is a starting position and then raise your legs as possible to close your chest and squeeze your abs in 15 secs. Do 4 set x failure. Reduce Rest time between the workout that will help for better result.  

Roman chair sit ups:  Sit on the Roman-chair bench and hook your feet under the supports. Your arms behind your head and fold them in neck. Keeping your stomach sucked in, lower yourself to approximately a 70-degree angle. Do not lower until your torso is parallel to the floor because you’ll take the stress off the abs and put it on the hip flexors and lower back. You want to maintain an arch in the lower back, and not let it round. The 70 degree position lets you maintain constant tension on the abs. now raise your torso upper with inhale and exhale to slowly down to starting position. Repeat for 4 x Failure.Keep rest time 30 seconds.

 External Oblique: Side of your middle abs. try to do some exercise for that area, this Part is helpful for your abdominal good appear.workout for external oblique is Dumbell with side bend, side twist with barbell. 

warning: Don't do this workout with heavy weight. because of developing oblique muscle, when oblique grown your hips size is increasing. 

Dumbbell with side bend: Take a light weight dumbbell less than 5kg. Stand and straight with position your feet in shoulder width apart. hold your dumbbell in one hand and an another hand on your neck back side. Inhale your breath and Slowly bend at the waist to the side of the hand holding the dumbbell. and don't bend ur knee. Exhale your breath and slowly 

raise your body up on to the starting positions. Do it another hand for this same procedure.

4 set and 25-50reps you will be get quick result

Side Twist with Dumbbell: Stand straight, And Feet position in your shoulder width apart. Take a light dumbell and hold at chest level with slight bend in the arms. Keeping your back and chest straight and your head up. This is a starting position, Now let's start to turn your torso to the right side to left side by twisting with your waist only. Don't turn your head and don't move your legs. Repeat for 3 x Failure and take rest only 30 seconds between the sets.

Continuous tensions leg raise: lie on the floor with your legs raises 45 degree. and place your hands near your body with palms downs.This will be a starting positions. Take a breath inhale with raise your legs upper as possible as to close your face and hold in that positions in few seconds. slowly return to the starting positions. Don't lower your legs below 45 degree. Do it 4 sets x Failure.

Decline sit ups:Lie on the sit-up board with hook your feet under the strap of board. Bend your knees and place your hands behind the head. Inhale breath and raise your torso upper as possible to close your knee and hold in few seconds. Exhale as you slowly return to the starting positions. Repeat for 4 x Failure. 

Back Extensions:Lie on the floor facing down with your legs straight. place your arms close your body. Simultaneously raise your upper body and raise your legs at the hips. you should be resting on rib cage and hip bones. Hold this positions in 10 seconds. slowly return to the starting positions. Repeat for 3 x15-20 

 

Disclaimer: Consult your doctor before beginning any nutritional program and exercise program

Start slowly Process, Must to do some warm up sets before doing heavy workouts.