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- Denis Giles
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By Buvnesh
Triceps is a 3 headed muscle situated right behind the bicep muscle and is responsible for the bulk of your arms.
A well developed tricep gives your arms a bulky and huge look.
The best movement to develop the tricep muscles is the French press, or as we call it now a days “skull-crushers”
This exercise requires a full range of motion in order to be effective.
Similar like barbell curls one can perform this exercise on a Straight barbell or an EZ barbell aka Curved bar, based on their comfort level.
My preference is the EZ bar as it is softer on the wrists and I get a better muscle connection with the bar as I don’t have to be conscious about my wrist getting injured.
Now, to perform this exercise follow the below written steps:
Step 1: Hold the bar with an “inside grip”, which simply means to hold the bar narrower than your shoulders.
Step 2: Lie on an exercise bench with your back tight, lower back slightly curved and feet wide and flat on the floor for a good and stable posture.
Step 3: Hold the bar at chest level and;
Step 4: With your elbows facing forward lower the bar right above your forehead as you breathe in and press the bar back to the starting position as you breathe out.
When you lower the bar remember to feel that stretch on your triceps, and as you press the bar back up flex as tightly as you can.
Tips:
Always choose a bar and weight with which you are comfortable with, and if you ever feel like going heavy on this exercise always have someone spot aka support you as this movement is a bit risky than other movements and one might get injured.
Always perform this exercise with a tight grip.
So keep grinding! Ciao, till next week!
For queries and suggestions, please feel free to mail me at This email address is being protected from spambots. You need JavaScript enabled to view it. or WhatsApp me on 9932083266
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- Denis Giles
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Mr A K Mishra, Founder and Director ,Chanakya IAS Academy
India’s most aspired Civil Services Examination tests lakhs of candidates every year on their competency and suitability for the highly responsible Administrative Services and only a handful are selected for the same. Reasons being varied, the first feeling of an aspirant failing at any level of the examination, is - where did I go wrong? After having studied an entire ocean of syllabus, still not being able to make it to the next stage unknowingly creeps in the feeling of depression. Not going in the depth of what must not happen, let us learn the cleanest way of dealing with stress and anxiety post exam failure.
1. Refine your attitude: You can never conquer the fear of failure, until you have the guts to do so. Always remember, life has its own ways to test you throughout your journey of life and failure is only a temporary halt and not the ultimate destination. You have a long way to go and you must be ready for that. Change your attitude& refine it for good! Be open only to positive & progressive thoughts and people. Rest will automatically fall into place.
‘Fear limits your vision! Be your own searchlight!’
2. Assess the reasons behind the failure: The first and foremost step to deal with the horrific feeling and refining it to a more assertive ambition is to not let the feeling creep inside you. Rather, accept that you must start over& stop only after making it happen! Best way to do so is by assessing what went wrong analytically and how it can be rectified.
You have the question paper& you have your study sources. Go through the entire question paper and cross check where you went wrong, and start working on it again. Learn from your mistakes and rectify the loopholes. Since you have already prepared well and covered the syllabus, consider this as your strength and focus more on improvising the lacking areas.
‘Mistakes have the power to turn you into someone you can never expect out of yourself’
3. Circumvent from thinking about failure: Do you remember the story of ‘Robert the Bruce and the spider’? If no, time to read it today! Robert Bruce was a king of Scotland under the rule of English King. He wanted to make Scotland a free country. He fought many battles but was defeated many by his enemy. He fled from the battlefield and hid himself in a cave to save his life. He had no more courage to fight another battle. In the cave, the king saw a spider. The spider was hanging with a thin thread. Spider was about to reach its cobweb when he fell to the ground. He tried again and again to climb up to reach his web and every time he failed. But he did not give up his efforts. At last, he succeeded and reached his cobweb and successfully taught a lesson to the king as well. After looking at the will power of the spider, the king again gathered his lost courage, gathered his army once again and decided to defeat his enemy, and he finally succeed.
All you need is to find a motivation for yourself, surround yourself with the people who have strong will power, and who can motivate you to try again and give your best again, because people with strong will power and self-faith can never be defeated in life and find their way to success after conquering all the challenges.
So what you need to do at the moment?
· Surround yourself with positive people who can positively encourage you
· Watch the videos of successful candidates who succeed in their 2nd, 3rd or even 4th attempt in Civil Services Examination
· Set your priorities
· See where you went wrong
· Learn from your mistakes and rectify them
· Trust yourself again, and go for it
4. Derive a fresh study plan: Start all over again!
Yes, please do it!
Go ahead with planning a new study schedule with a strategized time table dedicated to providing enough time for each topic from the static & dynamic portion. But, before that –
a) Learn the syllabus by heart – UPSC Syllabus should be the first thing you learn, before starting off for preparation of Civil Services Examination. The paper will revolve around the same curriculum only.
b) Dedicate a stipulated time for studies from your regular routine – Write down your daily routine, including all regular chores and then circle the hours you can dedicate to studies. Strategize your study sessions, accordingly. Dedicate long hour sessions to your static subjects and keep enough time for current affairs preparation.
c) Plan your subjects with priorities – Having attempted the exam once, you already know what subjects are easy for you and what hold your weakness. Prioritise your subjects, giving enough room to each subject that needs your attention.
d) Practice your way out – Mock Tests and previous year papers hold their own importance and you obviously already understand that better. The more you practice with these papers, the better will be your performance.
5. Give in your best efforts: You are the only person who can use your abilities in the best efforts. Often failures tend to block your thoughts and actions. But if you are willing to trust yourself enough and give this attempt with the best of your preparation and dedication, you will be soon controlling the sail even in the worst currents. Nothing and no-one can stop you! Let this be the best of your efforts and may the hard-work reap you the contentment and gratification of success, you deserve.
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- Denis Giles
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By Maneesha Nath
Like all other languages, even Makeup has its own Language. We shall learn a little about the languages of Make-up today, which will ease your work when you go shopping for your makeup products or if you have to explain it to your artist or for any other reason in your day today life.
Concealer: Is a miracle product that hides everything your foundation doesn’t. It gives a heavier coverage and is a thicker consistency than the foundation and gives a great coverage. It helps you hide the under eye circles, age spot, skin discolouration etc.
Foundation: Is a product that evens out your complexion. Your foundation’s town depends entirely on your skin.
Note: If you have oil or blemished skin, choose matte foundation.
If your skin is normal or dry, you can choose from any of the finishes.
T-Zone: Is basically the centre of your face, including the center of your forehead, nose and chin. This area can have a slightly different texture than the rest of your face.
Most Important of all :
Oil-free: Means a product has no added oils in its formula. However it does not mean that the product might not contain moisturizers. It simply means that if it does, they do not get their moisture from any oil.
Primer: Is a product that is designed to be used underneath other products to create a better finish once. Primers also keep makeup in place much longer as you go through your day.
Stippling: Is a blending technique used for concealers and foundations. It is also a great way to carefully apply one product over another.
Gloss: Is a super high shine lip colour. It can add a punch of colour but does not stay as long as lipstick.
Glow: Means to create a radiance that seems to come from within. Glow does not mean shine or shiny, which can look oily. It means radiant and youthful.
It is most often created by making the perfect shade and texture choices of foundation, bronzer and blushes.
The best thing is to look Natural, but it takes makeup to look natural. Calvin Klein
Now when you know this little secrets and language of makeup, you can be your own kind of BEAUTIFUL.
Stay tuned for another exciting topic in our next edition until then love yourself, spread happiness and take good care of yourself.
You can contact me through my fb page “Adaraa- Your Make-up expert” or Ring me or Whatsapp me @ 9769311086
Bookings open for this wedding season freeze your dates and get your free makeup trial done today.
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- Denis Giles
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If you want to drive an auto-rickshaw in Mumbai, they don’t test you for your driving skill, or your politeness with passengers, but pass you if you know Marathi. If you want to send your child to school in the same city, parents have to produce a domicile certificate saying they belong not to this country, oh no, but to this state!
Yet, when Mumbai’s TajMahal Hotel was under attack in 2008, a young commando named Major Sandeep, daringly entered the hotel to rescue men and women kept hostages by the terrorists. Sandeep was from Bangalore, he’d studied at the Frank Anthony school over there, had even been part of the school choir. But strange, as he entered Mumbai to do a job nobody else could do, not the local police, not the local politicians nor the local political party, nobody stopped him and asked him to show his domicile certificate. No politician, stood at the door of the besieged Taj Hotel and said, “Sir have you brought your domicile certificate?” No policeman shouted, “Hey he’s taking away my job!” Nobody told him, “Sir you cannot go in if you are not a son of the soil!”
He went in, rescued the captives, was shot by the terrorists and died.
Major SandeepUnnikrishnan was part of the Special Action Group of the National Security Guards! He was a son of the soil wasn’t he? Which soil? The soil of India!
When we shout with firmness and conviction ‘Bharat Mata Ki Jai!’ we are shouting for our beloved country! We are the sons of Indian soil, not Maharashtra, not Karnataka, not Punjab or Bengal, but India!
When our soldiers go to the border and fight, do people from those towns and villages tell them, “Go back, we will defend our borders ourselves!”
Oh no, the soldier from Tamilnadu, from Kerala defends the borders of Kashmir and vice versa when the situation so demands and they are all thought of as sons of the soil, even if they do not speak the local language!
In America you can move from Texas to New York and pick up a job without being discriminated against! Their constitution allows it! Ours does too, but politicians don’t like it. Like the British who used the ‘divide and rule’ policy, our political leaders do the same.
If I am an Indian, I am a son of the soil. India is my motherland, and I should be able to work, to study and live anywhere in the country with the same rights as my neighbour.
If Major SandeepUnnikrishnan could die for Mumbai without a domicile certificate then why should I need a certificate to drive a rickshaw or pick up a job anywhere in the country?
India is my motherland, which makes me her son! Right?
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Category: Talent based
Scholarship: The Ian Parry Scholarship 2019
Description: Ian Parry Organisation is providing scholarship awards to young photographers who wish to take independent photography projects. The scholarships will provide applicants additional benefits covered under Sunday Times Award for Achievement and the Canon Award for Potential
Eligibility: Indian students below 24 years of age and attending any full-time photographic course may apply for this scholarship
Prizes & Rewards: Selected scholars will be provided a scholarship sum of US$3500, scholarships and loans for photography equipment from Canon, direct entry to JoopSwart Masterclass nominations and all expense paid year-long mentorship program
Last Date to Apply: July 05, 2019
Application: Apply online
Short URL: http://www.b4s.in/AC/IAP9
Category: Merit based
Scholarship: The Denys Holland Scholarship, UCL 2019
Description: University College London (UCL) invites undergraduate applicants to the university to get scholarships for 3 years of their studies based on their academic merit. The program is meant for financially underprivileged students who wish to study at UCL.
Eligibility: Indian students who have secured admission to the Sept. 2019 intake session for any undergraduate course at the University College London (UCL) and are below 25 years of age may apply for this scholarship
Prizes & Rewards: Selected students will be provided a scholarship sum of GBP9000 per year for the respective course duration of 3 years.
Last Date to Apply: July 05, 2019
Application: Submit online applications via email
Short URL: http://www.b4s.in/AC/TDH1
Category: Means Based
Scholarship: HDFC Bank Educational Crisis Scholarship Support 2019
Description: HDFC Bank has announced this scholarship for students who are economically challenged and are victims of the crisis in their family. The program is aimed at financially aiding them in continuing their education at a critical time and reducing dropout rates from schools.
Eligibility: Class 6 to 12, undergraduate, postgraduate or doctoral students pursuing any full-time, part-time course, ITI, diploma, polytechnic, Ph.D. course from recognized institutions and facing any family crisis (orphaned, terminal illness/death of earning member, physical disability etc.) since last 3 years or less.
Prizes & Rewards: ₹10,000 as the one-time amount to selected school students and ₹25,000 to selected university, ITI, Diploma and Polytechnic students.
Last Date to Apply: July 15, 2019
Application Mode: Online applications only
Short URL: http://www.b4s.in/AC/HEC6
Category: Research Level
Scholarship: Raman-Charpak Fellowship 2019
Description: Department of Science and Technology (DST) and French Institute in India (IFI)invite Indian students pursuing doctoral studies in science to participate in the exchange program and avail fellowships to cover research expenses including living expenses to work in France.
Eligibility: Indian students pursuing Ph.D. programs at recognized institutions in India, applying/approved for an exchange program at a recognised French University/Institute may apply for this fellowship. All applicants should be below 30 years of age to apply for this program.
Prizes & Rewards: Selected fellows will get a monthly fellowship of EUR 1500, airfare for travel to france and back, health insurance expenses, seminar participation cost and visa application financial assistance.
Last Date to Apply: July 15, 2019
Application: Submit online applications only
Short URL:http://www.b4s.in/AC/RCF3
Courtesy: www.buddy4study.com