5 Common Mistakes You Need To Stop Making While Exercising

If you have been working out on your own, make sure you don't make these common mistakes

How to exercise right


Have you been working out religiously to lose those extra kilos? If yes, then have you been ensuring to do your exercises in the right manner? While exercising is great to stay fit and active, improve your physique, body movement and joint strength, doing it incorrectly can cause injuries and lead to various issues in the long run. Most people tend to make minor mistakes in their body posture while working out, which can cause severe harm to the spine and the joints. It's not just about warming up, having a light meal 30 minutes before exercising or staying hydrated throughout the session that's important. How you do your exercises should also be paid attention to or done under the guidance of a fitness trainer.

If you have been working out on your own, make sure you don't make these common mistakes, as highlighted by Dr Aashish Chaudhry, Orthopaedic Surgeon at Aakash Healthcare Super Speciality Hospital, and Archana Joshi, a trainer at Anytime Fitness:

1. Jogging on your heels
This can tire you out easily. It also shakes your ankles, knees and hips which over time could develop into shin splints, knee pain and other leg injuries. It's better to run on the balls of your feet to absorb the shock.
2. Bad neck positions
People tend to look down or straight ahead when doing squats, push ups or deadlifts. This strains the cervical spine. It's better to pack the neck, point the chin down, make a double chin and keep it that way while you do your squats.

3. Letting your knees cave in
This can cause knee injury due to stress on the knees, especially when doing weight lifting exercises and squats. The knees must bend outwards to avoid stress. Also clench the side muscles of your hips to keep the knees from buckling under the weight.

4. Taking small steps when lunging
This puts the knee ahead of the front foot while placing pressure on the knee. You should instead take wider steps and push your heel into the ground to ensure your knee doesn't move ahead of your heel.

5. Raising elbows too high on the bench press
Doing so puts stress on your shoulders and causes injury. It also makes the exercise harder as the bar has to travel a longer distance. It's better to keep the elbows close to the chest to reduce some stress from shoulders and improve chest and triceps.

Remember, exercising has to be done in limit and as per one's capacity.

‘I Want To Stay At The Club’- This Chelsea Star Begs New Manager Sarri

David Luiz insists he has no intention of leaving Chelsea, expressing his love for the philosophy of new boss Maurizio Sarri.
The 31-year-old defender has been given a new lease of life, starting both of the Italian’s first games in charge having looked certain for the exit door under former boss Antonio Conte.
Luiz, who returned to Stamford Bridge from Paris Saint-Germain for £32m in 2016, said: “I came back to Chelsea to stay.
“When I took my decision to come back here from Paris it was to win the Premier League and to do something again with Chelsea, so I am very happy here.
“I love Sarri’s philosophy. We play high, with a lot of possession in a technical way. He’s trying to help us every single day to learn quickly his philosophy.
“A new philosophy always takes time. But it also depends on us. If we’re dedicated every day and doing things every single day in training, we’re trying to learn quickly.”
Despite the uncertainty that Luiz has gone through over the last few months, he remains calm over ongoing reports that Chelsea are keen on signing some new defenders.
He added: “It is good to have fantastic players, more than just 11.
“You have many players that can play in the starting XI, so it is a positive challenge for everybody.”

Seven Quick And Easy Ways To Get Rid Of Hiccups

Hiccups are basically spasms of your diaphragm muscle and are not harmful, but until you find a cure, they can be extremely uncomfortable. You shouldn’t however be disturbed that you have hiccups, as you can follow these seven tips to get rid of your hiccups.

Eat Some Honey
Put 1 teaspoon of honey, stirred in warm water, on the back of your tongue, and swallow it. Honey could potentially tickle the vagus nerve to make the hiccups stop. More so, honey is also known to fight infection and soothe cough.

Yummy Chocolate
Getting rid of your hiccups never felt so good as it is a little more difficult with this method. Eat some powdered chocolate drink mix (milo, Bournvita or Ovaltine) right off the spoon. Swallowing the spoonful isn’t easy and should cure the hiccups.

Use A Brown Bag
Breathe slowly and deeply into a small paper bag. You should however stop if you feel light-headed at any point. Doing this helps to increase the carbon dioxide level in the blood and makes the diaphragm contract more deeply to bring in more oxygen, which may stop the hiccup spasms.

Eat Something Sweet
A spoonful of sugar is a popular hiccups cure because of the simple fact that the grains could slightly irritate the oesophagus, causing the phrenic nerves to “reset” themselves. There is however no concrete proof of this. although there is no proof of this.

Sour Foods or Drinks
Take a teaspoonful of vinegar. Its sour taste could cure your hiccup.

Have some peanut butter
A big spoonful of peanut butter is a classic cure if you have ever wondered how to get rid of hiccups. In the process of chewing and getting it off your tongue and teeth, your swallowing and breathing patterns are interrupted and this resets your pattern back to its normal state.

Use A Paper Towel
Place a single layer of paper towel over the top of a glass, then drink through the towel. You’ll have to “pull” harder with your diaphragm to suck up the water, and concentrated gulping counteracts spasmodic muscle movements of hiccups.

What Happened to the 12 Men Who Walked on the Moon?

Only a dozen men have walked on the surface of the moon, and this Friday marks the 49th anniversary of the groundbreaking Apollo 11 moon landing mission.

Of the 12 Americans who have set foot on the moon, only four are still alive.

From Apollo 11, the first lunar mission on July 20, 1969, Neil Armstrong and Buzz Aldrin took that giant leap for mankind.


Armstrong, an astronaut and aeronautical engineer, retired from NASA in 1971, and served as a corporate spokesperson for several businesses. Though he had a reputation for being reclusive, Armstrong spoke at public events, hosted a science series and taught college. Armstrong died in 2012 at age 82.

Aldrin, who piloted the Apollo 11 mission, was the second man on the moon. He kept a higher public profile as an outspoken advocate for space exploration, including a manned missions to Mars.

Aldrin was a popular guest on the talk show circuit and even appeared on "Dancing with the Stars" in 2010.

He became the oldest person to reach the South Pole at 86 years old in 2016, where he said he had a near-death experience.

Most recently, Aldrin drew headlines for a legal dispute with his children.

At 88 years old, Aldrin now makes his home in Florida.

Pete Conrad became the third person to walk on the moon in November 1969 as a part of the Apollo 12 mission. He retired from NASA in 1973 and worked in business. Conrad died in a motorcycle accident in California in 1999. He was 69.

Conrad’s Apollo 12 crewmate, Alan Bean, became the fourth man on the moon. He eventually logged 1,600 hours in space, serving in missions to Skylab and taking part in the Apollo-Soyuz Test Project.

After retiring from NASA in 1981, he became a painter, incorporating pieces from his spacesuit patches in his paintings.

Bean died in Texas last May. He was 86.

Alan Shepard walked on the moon in February 1971 as a part of the Apollo 14 mission. He retired from NASA in 1974 and went on to work in banking and real estate, serve on non-profit boards and found what would later become the Astronaut Scholarship Foundation.

He died of leukemia in 1998 at age 74.

Shepard’s crewmate on Apollo 14, Edgar Mitchell, became the sixth man to walk on the moon. After retiring from NASA in 1972, he helped found the Institute of Noetic Sciences, a non-profit organization in California that researches ESP and other psychic phenomena.

Mitchell died in Florida in 2016 at age 85.

Apollo 15 astronaut David Scott walked on the moon in both July and August 1971, but most notably became the first man to drive on the moon during the same mission. After retiring from NASA in 1977, he became a writer and consultant for books and documentaries about its space program. He now lives in Los Angeles, California.

James Irwin, who embarked on the same mission, became the eighth person to walk on the moon. He retired from NASA in 1972 and founded the High Flight Foundation, a Christian religious outreach organization.

Irwin died of a heart attack in 1991 at age 61, which made him the first of the moon men to die.

In April 1972, John Young became the ninth person to walk on the moon on the Apollo 16 mission. He later flew missions on the Space Shuttle Columbia and spent more than 40 years with NASA before retiring in 2004. Young died in January at 87 years old.

Charles Duke became the tenth man on the moon during the same Apollo 16 mission. He retired from NASA in 1975 and became active in prison ministry. Now at 82 years old, Duke lives in Texas and serves as chairman of the board of the Astronaut Scholarship Foundation.

Later that year, in December 1972, Eugene Cernan took his moon walk during the Apollo 17 mission. Not only was Cernan the 11th man on the list; his are the last footprints to be left on the surface of the moon.

He retired from NASA in 1976 and worked in private industry and occasionally served as the commentator for "Good Morning America." Cernan died in Texas in January 2017. He was 82.

The most recent living man to take steps on the moon was Harrison Schmitt, who was a geologist on the same Apollo 17 mission.

Schmitt retired from NASA in 1975 and went on to represent New Mexico in the U.S. Senate as a Republican for one term, starting the following year. He also taught at the university level and served as a business consultant.

At 83 years old, Smith now lives in New Mexico.

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For the first time ever, Messi and Ronaldo have the same rating in FIFA

EA Sports has announced the top 10-rated players in FIFA 19, and Lionel Messi has the same overall rating as Cristiano Ronaldo - a first for the series.

Both players have dominated the FIFA series, as you'd expect, with both occupying the player ratings top spot at various points. But never before have both had the same overall rating.

This year both Messi and Ronaldo, considered by many to be the two best footballers to ever play the game, are rated 94. In FIFA 18, Messi was rated 93, one point behind Ronaldo.

Ronaldo retains his 94 rating as FIFA 19 cover star and a big money move to Juventus. Here's the official blurb:

"The FIFA 19 cover star's career has been packed with awards and trophies, but after his high-profile move to Juventus this season, it's clear that Ronaldo isn't done racking up silverware. The Portuguese forward continues to play like the world's best, and his ratings are evidence of an astoundingly talented player. Ronaldo beats defenders left and right when attacking, burning them with his 90 Pace and bamboozling them with a 90 Dribbling rating. But the most complete forward in football stands above the rest with a 93 Shooting rating, evidence of a natural finisher who puts away more chances than he misses on a regular basis."

As for Messi, he's enjoyed a one point bump to his overall rating. Here's his blurb, from EA Sports:

"Still going strong after years of breaking records and winning trophies, the Argentine attacker is undoubtedly one of the greatest to ever play the game. Messi's talents and skills make him extremely versatile; 96 Dribbling shows why his technique is the best in the world, and his 88 Passing rating gives him a playmaking ability that few others even come close to. Combine that with the 91 Shooting rating and it's easy to understand why Messi has broken nearly every possible goalscoring record. It all adds up to the recipe for a true football legend."

Elsewhere, Bayern Munich striker Robert Lewandowski, Milan forward Gonzalo Higuaín and Bayern keeper Manuel Neuer drop out of the top 10. Replacing them are Manchester City midfield maestro Kevin De Bruyne, Real Madrid star Luka Modrić and Manchester United keeper David de Gea.

Here's the top 10:

1.Ronaldo
2.Messi
3.Neymar
4.Modrić
5.De Bruyne
6.Hazard
7.Ramos
8.Suarez
9.De Gea
10.Kroos
The top-rated Englishman is Spurs striker Harry Kane, who has enjoyed a post-World Cup ratings bump to 17th place at 89 (the only other Englishman in the top 100 is Manchester City's speedy winger Raheem Sterling, who is 97th and rated 85). You can see the whole top 100 in our big FIFA 19 player ratings list.
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