INSOMNIA ! TREATMENT WITHOUT MEDICATION  

Addicted young beautiful woman in bed, chatting and surfing on the internet using her smart phone sleepy, dull and tired late at night in mobile addiction and technology overuse concept.
insomnia 
FINDING IT DIFFICULT TO FALL ASLEEP ? WAKING UP EARLY AND CANT SLEEP AGAIN .? 

WELL HERE ARE MY TOP TIPS TO GET A BETTER NIGHT'S SLEEP WITHOUT THE USE OF MEDICATION 

So the majority of causes of insomnia are due to life events rather than physical illness like stress anxiety smoking and drinking too much , watching TV  and playing on our phones before we go to bed and these are all the kinds of things that can trick our bodies  into wanting to stay active rather than going to sleep. 

1. SET A SPECIFIC TIME TO WAKE UP AND GO TO SLEEP EVERYDAY . 


This will help to keep your body in  a cycle which further helps to get you sleepy automatically in the time when you sleep. that is why it is always suggested to follow a particular routine 

2. EXERCISE IN THE DAY SO YOU ARE TIRED BEFORE YOU GO TO BED 


When your body is tired it urges more for rest . so keeping yourself busy and tired through out the day will help you sleep good in night . 

3. DON'T WORK IN YOUR BEDROOM SO KEEP IT JUST FOR SLEEPING AND DON'T TAKE NAPS THROUGHOUT THE DAY 


your body will develop a mentality that the bed is for sleep. and if you succesfully continue with it. you will automatically feel asleep when you get to your bed. 

4. TRY NOT TO WATCH TV OR PLAY ON YOUR PHONES WHILST IN BED OR BEFORE GOING TO BED . 


they stimulate your body which keeps you excited which is bad for sleeping. 

5. AVOID ALCOHOL, CAFFEINATED DRINKS AND SMOKING ESPECIALLY IN THE EVENING 

Disadvantages of sleeping pills 

  • side effects 
  • doesn't help with the root of the problem 
  • can be addictive 
  • harms the body in the long run 
thanks for reading the article for this long . share this article as much as you can your love and support means a lot. 
image source - shuterstock 

Gym myths vs reality

Gym
Gym 

Myth No. 1 -  

body built in gym is not natural

Reality - 

wrong, if you are not using steroids and anabolic and other harmful tablets and supplements for faster result, the body built is 100% natural. You are exercising your muscles in a more hard way than yoga and other freehands that is why the muscles pump and there's nothing unnatural in it.
Gym
Gym

MYTH No. 2 - 

Gym results are gone if you quit gym

Reality - 

correct. Not only gym body but any physique you achieve with exercise will not stay if you quit exercising for long. This is because your muscles will not get there regular pump and burn there regular calories then the body will definitely react negatively.
Gym
Gym

Myth No. 3 -

Gym workout reduce muscle flexibility.

Reality -

true. Your muscles get tightened and pumped and unmovable when you train your body with huge weights. That is why you should avoid lats and forearm workout if you are into any sport. Further if you are into any sports focus on building lean muscles and seriously avoid muscle mass workout.
Image source - pexelsPexels

Bicep workout routine for gym  

when it comes to your body your biceps are a lot more visible than any other part in your body when you are wearing a t-shirt or shirt. but working for it efficiently is very important. IF you are not aware of the best routine available, we are providing you the best one ever. 

bicep chin-up (15*3) 


Two fit young men having a pullups competition in a gym with a diverse group of friends cheering them on in the background
bicep chin up 

just after you complete you complete your basic warm up go for this exercise . the minimum set and reps requirement is 15 * 3 or more or less according to your strength or capacity. This will not only pump your biceps but will also increase strength. 


bicep push up (15*3)

simple shoulder lenght hand psh ups hit the bicep really well 

bicep curl (20*3) 

Athlete Fitness trainer working out / weight lifting in a gym
curl 


take a long rod and 2 plates of 2.5 kg or 5 kg according to your strength and touch it to your chest and back to elbow level as per the images. remember to increase the weight in the last set . 

bicep super set (10 each = 1 set * 3 ) 

Athlete Fitness trainer working out / weight lifting in a gym
super set 

same as the bicep curl take the rod with weights and start with rod touching your thighs and raise till your elbow level and back. Do this for 10 times and don't put the rods down. take it straight to your chest and do up and down your forearms till the lower chest level and back for 10 times each. and don't drop it yet. now do the full movement of forearms from chest to your thighs full for 10 times. and this will complete a full set . do this reps for 3 sets. 

bicep curl (machine) (10*3) 

Young attractive muscular bodybuilder doing cable biceps curl exercise in modern fitness center. Toned image.
bicep curl 

  

adjust the weight according to your strength and start from thigh to chest. remember your biceps will be burning by then and forcing them excessively can lead to injury. 

hammer (15*3) 

Young handsome bodybuilder working out with dumbbells. Bicep hammer curl exercise.
hammer 


keep the dumbell in the position shown above. start from thigh to lower chest and go on. for as many reps you can for 3 sets . 

dumbell curls (15*3)

Fitness instructor at the gym  - Control your mind, conquer your body!
dumbel curl 



do this with 5kg dumbells or more . start from elbow level to chest level . 

preacher curl (10*3) 

Front view of young concentrated Caucasian male athletic exercising with barbell on preacher bench in fitness center. Bright modern gym with fit healthy people working out and training
preacher curl 





Front view of fit young Caucasian female athletic exercising with barbell on preacher bench in fitness center. Bright modern gym with fit healthy people working out and training
preacher curl 





this is extemely tough after so many of this exercises. from the machines end to as much as your elbow goes up is the process for this. 


BONUS - DUMBELL BICEP PRESS 

Attractive shape young sporty focused fitness girl with ponytail doing biceps exercises while sitting on the bench and raising dumbell in the gym at night.
press it 

Remember to  do it only if you have enough energy left for it . and do as shown in the photo .keep the elbow on the lower thigh and proceed with forearms rolling form feet too shoulders do as many as possible for you. 

notes - 

(remember to take necessary rest between the sets) 
(don' rest for more than 1 min) 
(adjust the weights according to your capacity) 
(work on your biceps for not more than 2 times a week) 
(dont go with these exercises without expert supervision) 

be safe be fit and keep supporting and sharing firstfitnesstrack 









image credits - shutterstock 

rings for men to look hot immediately  

rings are accessories  that can make any guy get noticed in a crowd . not only for looking hot or trendy but also to improve a personality. 
so here are some really trendy and classy rings for men to improve there looks 

1. black and blue 



price - rs 199 

this the smoothest metal ring probably available in the market .

2.superman ring 



price - rs 175 

who doesnt love superman right ? you can show your love for superman by wearing this cool ring from yellow chimes . 

3. the badshahi anghuti 



price - rs 169 

this badshahi anghuti for not so badshahi price will definitely spice up your impression to everyone

4. Yellow Chimes Red Danger Tough Dude Stainless Steel Ring for Men and Boys




price - rs 398 

this dope rings is a little expensive but the stone does complete justice. i will definitely recommend guys to buy it . 

5. Dynamo Navratan Gold Plated Sterling-Silver Panchdhatu Ring 9 Gemstone for Men and Women



price rs - 1000 

this luxury looking ring has 9 gemstones for just 1000 rs . it might look expensive comparing it to the others in this list. but no company provides 9 gemstones for this cheap. this is the most value for money ring available in the market . 



ohkay guys i hope you liked the rings and please do comment down below which one did you buy and also which is your favourite one from the list