TWO BEST EXERCISES TO GET BIG BICEPS

Guys here are two best exercises to make your biceps big and beautiful its really working
1:Barbels biceps curls : The first biceps exercise to perform is barbell biceps curls, which will also allow you to overload those biceps with a heavy eight. Most trainees are slightly stronger when lifting a barbell versus a set of dumbbells, so this is a great one for maximum strength development.
When doing the exercise the primary thing to focus on is that you're not cutting the movement pattern short at all and that you're not allowing momentum to cause you to lean backwards as you hoist the weight upwards.

This is one of the most common mistakes with this exercise - momentum performs more of the work than your muscles actually do. If you perform it in a slow and controlled manner, that should reduce the chances of this happening significantly and allow you to place a higher intensity deep within the muscle fibers.
2:inclined dumbbell curls : The second exercise to add is incline dumbbell curls. This exercise is one of the best to help prevent that momentum issue from happening as we just discussed since it essentially restricts the movement of the back.
When doing this exercise you will feel maximum tension on the biceps muscle belly, so don't be surprised if the weight is slightly lower. As long as you're pushing yourself hard, using the lower weight but maintaining proper form will be the way to go for results.

                                                     

GET RID OF LOWER BACK FAT

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It is the most common problem found in females and it avoids them to wear jeans of their choice here are some most effective exercises wich ll remove your lower back fat completely
NO 1 :Perform some cardio. In order to effectively burn fat in your lower back, you must burn fat all over your whole body, as there is no such thing as spot reduction. To do this, perform some form of cardio exercise that you enjoy for 45 to 60 minutes, three times a week. Some examples include running, biking, stair stepping, swimming, elliptical training and rowing.
NO 2:Extend yourself. Back extensions can be done on a machine at the gym, or you can do them at home with a Swiss ball. To use the ball, lie across it on your stomach with your hips right about in the center. Place your hands on the sides of your head and fold over. While keeping your back straight, lift yourself up in the air by contracting your lower back muscles.

NO 3: Reverse your back extensions. Lie across the ball on your stomach and roll forward so that the lower part of your body is in the air. Grab a hold of a stationary object, and then lift your lower body up by using your lower back muscles. You are doing the same thing as the back extension but with the lower half of your body

NO 4:Extend your arm and leg. Come onto your hands and knees on the floor. Extend one arm straight out in front of you and hold a light dumbbell in it. Extend the opposite leg behind you. Slowly lower your arm and leg at the same time, then lift them back up. This is a variation of an exercise called "bird dogs.


NO5:Lift yourself up. Come into a plank position with your hands directly under your shoulders. Lower your hips down toward the floor, then lift them back up in the air until your body is about 90 degrees. Alternate back and forth.

NO 6:Do some hyperextensions. Lie face down on the ground with your arms straight out over your head and your legs straight behind you. Alternate lifting your opposite arm and opposite leg off the floor. Focus on using your lower back muscles throughout the exercise

AMAIZING TRICS TO LOW DOWN YOUR CALORIES

The average female needs 1600-1800 calories a day and the average male needs 2000-2200, but unfortunately too many of us take in way more than this. Here are some easy ways to cut your calorie intake:

1:At a restaurant, split an entree or order an appetizer; it will usually be more than enough food.


2:Whenever you can, swap sodas or sugary, high-fat coffee drinks for water.
3:Try using smaller plates for meals; research shows that this can affect how much one ends up eating.
4:It may seem strange, but blotting excess oil from your pizza with a napkin can save you over a hundred calories.
6:Starting with a salad can help you eat less during your meal, but choose your salad dressing carefully. One serving equals 1 tablespoon, but that's barely a taste. Try using a mixture of oil and vinegar instead, which is a lower-carbohydrate, much healthier option.