BUSINESS MANAGEMENT, ETHICS & ENTREPRENEURSHIP (For CS Foundation) (Paper 2) 2019 by Dr. VISHAL SAXENA

4 reviews for BUSINESS MANAGEMENT, ETHICS & ENTREPRENEURSHIP (For CS Foundation) (Paper 2) 2019 by Dr. VISHAL SAXENA

1. 

   Rated 3 out of 5

   Young – March 23, 2025

   This specialty piece of gym gear can add some considerable energy to the posterior chain muscles, especially the hamstrings
   and glutes. The hip thrust is an important glute exercise
   that activates and strengthens the gluteal muscles.

   The hip thrust primarily engages the gluteus maximus, with the secondary engagement of the
   hamstrings and core muscle tissue to provide stability.

   Performing hip thrusts requires you to start by
   sitting on the bottom with your upper again supported in opposition to a bench or sturdy surface.
   Your toes are planted firmly on the ground, shoulder-width apart, and your knees are bent.

   The glute ham elevate is a compound train that targets the gluteus maximus, hamstrings,
   and lower again muscles. In this text, we’ll cover the fundamentals of the glute ham increase, its benefits, and supply a step-by-step guide
   on how to perform the exercise appropriately.
   One of essentially the most difficult alternatives is the Nordic curl,
   a bodyweight train that closely emphasizes the eccentric (lengthening) section of the hamstrings.

   As we talked about above, it is really potential to carry out reverse hypers utilizing a GHD with the addition of a resistance band.
   REP Glute-Ham Developer (GHD) is made for working the posterior
   chain muscles- glutes, hamstrings, and lower back.
   Overall this glute ham elevate machine will endure
   high-intensity workouts as you hit multiple muscle teams.

   The Titan GHD can propel your posterior chain and core power to new
   ranges. This comfortable yet sturdy GHD machine lets you work the glutes,
   hamstrings, decrease again, spinal erectors and core.
   When performing single-leg actions, it is rather necessary
   to maintain stability to yield all the advantages
   of single-leg exercises.
   Outline your objectives and hearken to your physique
   to stop injury whereas performing dumbbell glute exercises.
   What’s distinctive about the glute-ham raise is that it’ll prepare the hamstrings by performing two actions;
   extension of the hips AND flexion of the knees. Combine that with the actual fact you’re lifting the whole weight of your physique.
   At the identical time, the glutes may even be concerned in hip
   extension, however a lot of the activation will come from isometric 
   contraction. Now, you’re in all probability wondering how having stronger hamstrings assist with your bench.
   Properly, let’s take a glance at a cue that is used when coaching
   the bench press. When you are mendacity on the bench and this cue is given, which muscle tissue in the leg
   flex?
   You can alternate between the 2 exercises each exercise or carry out
   them on completely different days. Another health club machine your tush will thank you for is
   the seated abduction machine. That’s the one which strengthens your hips and glutes by utilizing weight resistance as you push
   your legs apart.
   This hyperextension machine comes with comfy high-density foam rollers which are adjustable allowing you to perform a variety of movements
   from hyperextensions to sit ups. They additionally included rubber grip handles to make mounting and dismounting simpler.
   Nordic Hamstring Curls are certainly one of my absolute favorite workouts for hamstring
   improvement, nevertheless, typically Nordic Hamstring Curls
   are just not attainable. You may not have the proper equipment, but you additionally
   may want something a little completely different. What this looks
   like is the athlete leaves their hips behind they usually don’t quite get
   to perpendicular as a outcome of they didn’t
   extend the hips and have interaction the glutes. One of the common mistakes I’ve seen with Glute-Ham Raises is athletes will pull
   with the hamstrings and not engage the glutes. Your hamstrings will interact and get a
   good stretch on the finish range of this movement,
   so go slow, pause, and then curl again.
   If you may have tight hamstrings you could be doing well to get the bar to mid-shin. The instructions beneath show you how
   to do a glute bridge safely as you activate your posterior chain. Below are the eight finest hip thrust variations for working out the glutes.

   To make this transfer more challenging, shorten the steps you take in order that one rep includes more.
   Regardless, this is a great exercise to use when you first begin venturing into this world of exercises.

   Once you attain some extent where you probably can not proceed descending, lengthen your torso by pushing your
   hips forwards.
   The glute-ham raise focuses on the hamstrings, but
   the rigidity it creates on the back side of the body irradiates all the way in which up the chain. That
   implies that the glutes get involved as nicely (as the name of the
   train would imply), along with the spinal erectors, which run from the pelvis all the best way up
   to the neck. The ab muscles also should work along with your erectors to brace your spine, so it doesn’t flop over while you perform the raise.

   Like you can’t simply bend down and rip a barbell from the bottom, the GHR requires a little preparation to perform
   properly. First, make sure the quads are secured towards the pad, and your knees are simply
   off the pad. Two, ensure your toes are adequately secured in opposition to the backboard and
   pad since you must push in opposition to this in the course of
   the concentric contraction. Whereas performing this train, imagine that your
   body is a straight line. You need to keep your muscular tissues tensed
   to maintain management and use the right muscular tissues to move your body.

   Stay updated with the most recent insights, specialists tips, and confirmed strategies to boost your powerlifting performance and elevate your power training journey.
   One of the best advantages of the glute-ham raise is
   its role in preventing powerlifting accidents.
   This versatility ensures that as your strength improves, you’ll find a way to continue to challenge yourself with heavier weights or more demanding variations.
   The Glute-Ham Increase transcends traditional leg exercises by incorporating vital
   core engagement. But don’t let its small dimension fool
   you; this muscle is important in relation to keeping your hips stable and serving to
   you move smoothly. The gluteus medius is located on the skin of
   the upper buttock, just beneath the gluteus maximus.
   When participating in any train or training program there is a possibility
   of bodily injury. If you interact in any actions, workouts or training applications, you agree to do so at your personal risk.
   Besides the adjustability, the glute ham developer is constructed from
   2×4″ 11 gauge heavy duty steel you can be assured that the body is constructed to final.
   And don’t be stunned when you wake up with some calf soreness the day after doing glute-ham raises the primary time, since the gastrocnemius activates to help the hamstrings in flexing the knee. From this tall kneeling position, slowly prolong your knees to decrease your physique. When your torso is parallel to the ground, bend your hips slightly in order that it dips a couple of inches beneath parallel. You want to use as huge a variety of motion as you can, however without taking tension off your hamstrings.

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2. 

   Rated 2 out of 5

   Christena – March 24, 2025

   Gaining critical muscle takes many months and years of weight coaching and correct consuming.
   Muscle acquire charges range by individual, even when following the same program.
   To gain muscle, you have to provide your body with appropriate amounts of
   calories and vitamins, significantly protein. Doing so will assist the creation of new muscle proteins from the dietary protein you eat, which shall
   be stimulated by the work you do within the weight room.
   This permits you to profit from each kind of train while maximizing the overall
   muscle-building potential of your training program
   and avoiding any signs of overtraining.
   In contrast, a Push/Pull/Legs break up might permit for decrease volume
   per session however larger overall weekly volume because of elevated frequency.
   If a muscle group is absolutely recovered but you
   wait too long to train it once more, you might miss out on potential features.
   This guide helps you prepare more successfully and see higher
   results.
   By concentrating on the negative, you’ll be able to take four seconds to lower it.
   This is exceedingly troublesome because you are fighting the pressure of
   gravity, however additionally it is very effective.
   As you can see, you’re constructing the energy and dense muscle with barbell rows, and staying heavy
   with the dumbbell rows. And many will stray from the basics of gaining dimension by going with some new exercise pattern. We suggest that in your rest days
   you give attention to rest, full recovery and consuming plenty of healthy meals.

   What this means is that whereas lifting weights supplies a stimulus for growth,
   muscle adaptation comes from vitamin and rest.
   Also, those marked with (Burn out) are workouts that are these added
   at the finish of the workout simply to exhaust the muscle.
   For instance, using the identical exercise instance as for the adverse units, think about you are doing biceps
   barbell curls with 50lbs. This weight is ideal so that you can properly perform 5 or 6 repetitions.
   You deliver the burden down to 35-40lbs and do one other
   1-3 correct repetitions. Unfavorable sets require
   either a spotter or assisted tools.
   Newbie lifters generally experience something called “newbie gains”.

   Furthermore, beginners are the prime demographic for those exercise packages.
   So, am going to make use of their workout program, then I will become muscular”. Developing quicker and stronger footwork can lead to major fitness gains.
   On non-training days he should reduce this by 200 to three,822. For high quality mass achieve, all the time make small adjustments to energy consumption over time. Coaching each muscle group 2-3 instances per week is generally beneficial for muscle development and recovery balance. Greater frequency coaching allows for extra muscle stimulation over time, whereas decrease frequency requires higher volume per session. The proper method depends on individual recovery ability and coaching intensity.
   The more muscle you could have, the higher your body turns into at burning fats. That being said, coaching to failure not after which is challenging and fun. And whenever you do take a set to failure, do so in isolation workout routines or utilizing a machine.
   Getting your macros proper is crucial for muscle progress during a bulk. The stability between protein, carbohydrates, and fat can make or break your progress. The old “eat huge to get
   big” mentality can result in extreme fat achieve. Evidence reveals that a slight surplus of about 5-10% above upkeep is right for selling muscle growth while controlling fat acquire.
   Cardio acceleration movements must be used between times of supersets, or as a replacement of supersets between workouts. This will help optimize your physique composition, even additional in between your supersets. The training triggers development, but your meals provides the means. If you don’t eat sufficient, your physique won’t have the constructing blocks to add muscle size. As for health level, obviously the more skilled you are and the better form you are in, the more your muscles can handle.
   Several components drive the muscle-building course of, together with hormones like testosterone and progress hormone and the supply of amino acids and other vitamins. Aim to get 6-8 hours of sound sleep every day and eat a balanced food plan for optimal muscle recovery. Additionally, taking a chilly bath, massage, and sauna can also pace up muscle therapeutic.
   Selecting the best split might help you maximize your features, keep your workouts fresh, and fit your schedule. There are several well-liked muscle growth splits, every with its own strengths and weaknesses. You now have a super effective 12 week program to build muscle all through both the higher physique and the lower physique. I’ve included some extraordinarily highly effective intensity enhancing strategies that may literally force your muscles to renewed progress. But, unless you focus on proper exercise type, you won’t get essentially the most out of this or any other exercise program. Each mass monster throughout the historical past of bodybuilding, from Sergio Oliva to Dorian Yates, has used deadlifts as one of their mainstays to build muscle.
   Beta Alanine will also assist you to improve the intensity of your workouts. Drink whey protein after your workout to ensure that you stop the post-workout catabolic effect and enter an anabolic state. Whey protein shortly after a workout has been proven to create a favourable setting for growth hormone production. Growing post-workout whey protein to 40g is shown to boost protein synthesis by up to 20%.
   Once the bar passes your forehead, transfer your body back underneath the bar by driving your torso ahead and back right into a standing position. At the highest of the carry shrug your shoulders slightly and lock your elbows. We’re not going to choose up small dumbbells and do a lot of reps. Power training doesn’t have to be scary or overly difficult. In addition to the variety of calories we’ll be adding, we additionally need to take notice of the sort of meals we’re consuming.
   This workout program comprises numerous workouts (from compound to isolation), excessive to few rep range units, and coaching for each muscle group. However, it’s a staple in lots of bodybuilding applications and an unparalleled overall mass-builder. At a look, this will likely look like a typical bodybuilding exercise.
   You have to squat if you would like your squat to improve in the long run. You’ll get stronger by doing other leg workouts, but to maximise your power gains in the squat, you need to get into the squat rack. In reality, I challenge you to do everything as close as attainable to how the routine is written. When you squat, ensure you’re a minimum of going parallel.
   You can use heavier weights, increase the number of reps, shorten your rest periods, improve your approach, or up your coaching volume. Without progressive overload, your muscular tissues will hit a plateau sooner quite than later. They get comfy doing the same old thing and stop growing.
   Our final train in this mega muscle building exercise is the one arm dumbbell row. Of all of the versions of the row, this one does the simplest job of hitting your latissimus dorsi and your rear delts. To get one of the best bang in your buck from this train, don’t pull the dumbbell straight up as in case you are beginning a lawnmower. Rather, pull it throughout your body and up whereas resting your non-working hand on an incline bench in front of you. Don’t do the train with one knee on a bench as it will restrict your ability to get that cross pulling motion that really brings the lats into play. With full physique exercises you might not full as many units per exercise, however as a end result of you’re hitting the muscle multiple instances per week, you can shortly enhance volume – and depth. In this instance, extra progressive overload has occurred as you’ve gone up 5lbs on your bench press.
   This could be an isolated bicep train, similar to a bicep curl, or a compound motion that makes use of the biceps, such as a pullup. I’m Murshid Akram, a personal coach, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical data that may help you become stronger, useful, and more healthy.
   Missing a workout isn’t a serious setback if coaching remains consistent overall. The easiest answer is to shift the missed session to the following obtainable day or proceed with the schedule as deliberate without making an attempt to compensate excessively. Flexibility in coaching helps preserve long-term adherence and progress. Selecting the proper coaching break up is important for attaining your muscle development targets.
   Whereas you could use this for a 3-day cut up, you’ll have the ability to truly use it for 4, 5, or even 6. We additionally wish to shortly examine a PPL break up to a Push-Pull Split. This is as a end result of it divides the muscle groups into three training periods. These three periods allow a nice mix of frequency, quantity, and recovery. The best cut up for you will finally rely in your desire.

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3. 

   Rated 4 out of 5

   Dell – March 24, 2025

   The Zottman curl is a twist (quite literally) on the standard dumbbell curl.
   Not solely is it probably the greatest bicep workout routines, but it is
   also an incredible forearm mass builder. Make sure you’re not bringing your shoulder forward as
   you curl the weights up. Doing so shifts some of the work out of your
   biceps to the entrance of your shoulders.
   For me, those workout routines bring better results without the shoulder dangers that include the normal bench
   press. The Smith Machine flat bench press often will get missed, however it’s efficient for building chest muscle.
   This train mirrors the standard bench press, offering comparable advantages and enhanced stability.
   The guided movement can increase confidence,
   significantly when pushing nearer to failure. I rate the Smith machine flat bench press in the A tier, making it a stable alternative for individuals who battle with free weights of their chest workouts routine.
   “This is a good exercise to implement into your program, giving your upper body push routine some variety,” Shannon says.

   There is less stress positioned on the shoulders than there may
   be with different workouts like overhead presses which makes it a
   safer option when you have shoulder issues. Like the twin cable UCV increase, the upper chest contracts strongly
   because of the movement patterns. This helps you develop your chest both aesthetically and in terms of energy.
   The incline floor implies that extra of the decrease chest, shoulder muscle tissue,
   and triceps are utilized in incline push-ups.

   Most adults require between seven to nine hours of
   high quality sleep per night. Your muscular tissues are very adaptive, and what was once
   a challenging workout soon turns into a stroll within the park.
   And when your muscles aren’t sufficiently challenged, they may cease to adapt.

   The handiest forearm train is the reverse wrist curl utilizing an EZ-bar
   or barbell. Grip energy is another essential emphasis when working the forearms as a outcome of a stronger grip means you presumably can raise heavier and longer.
   One of one of the best forearm exercises to build mass, energy, and muscular
   hypertrophy while rising flexibility in the wrists.

   The wrist extension is greatest incorporated into an upper body exercise.

   In a wrist extension, the muscular tissues in your forearm that support wrist
   movement are activated and forced to work. A sturdy grip can benefit many other lifting workouts you’re already doing in the gym.

   Cable crossovers are unbelievable for attaining a deep stretch and consistent tension across
   the chest muscles. These cable chest workouts provide a satisfying pump, although progressive overload may be more restricted than with presses.
   Proper body alignment is essential; leaning too far again can influence
   stability. General, I fee cable crossovers within the A tier for isolation work in good chest workouts.
   For lower chest workout routines, the decline bench press is efficient, although
   it has a slightly restricted vary of motion. These aiming to
   stability higher and decrease chest improvement may
   look for additional upper chest workouts to supplement it.

   As the name suggests, you must use a bench at a declined angle to
   carry out the bench presses. The Barbell Bench Press doesn’t have a full range of movement,
   which the dumbbell bench press can overcome. The advantage of utilizing dumbbells for chest workout routines is
   that they can work on both sides of the chest separately,
   which helps to fix muscle imbalances. Set the pins or security bars at a top a couple of inches off your chest while mendacity on a bench underneath the barbell.

   In addition, reverse lunges target the glutes and hamstrings slightly more than forward lunges.

   You need to put just enough stress in your muscle
   tissue for the most effective results, but not too much.
   Bear In Mind, if you want to see outcomes, you want to
   be consistent with your coaching and nutrition. If you want
   to get actually crazy you can even do one-handed push-ups and
   really impress your friends.
   This variation may help to improve muscle balance and isolation, as
   well as target the upper chest muscles more effectively.
   Now, it’s an unconventional movement compared to the regular dumbbell press with an overhand grip, but it’s beneficial for
   emphasizing the upper chest muscle tissue as a end result of reverse hand
   place. In a decline chest press, the bench is about to 
   15 to 30 degrees on a decline. This angle places your upper physique on a downward
   slope, which prompts the lower pectoral muscles 
   as you push weights away out of your physique.
   You can’t fully isolate the upper chest from the shoulders as the
   muscles are so intently connected and work collectively
   during urgent movements.

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4. 

   Rated 5 out of 5

   Lupe – March 24, 2025

   So to sum up the video, if you’re a more intermediate or
   superior lifter, here’s what your higher physique
   exercise could seem like. However remember that any tricep exercise that entails shoulder flexion (where the arm is raised overhead) will successfully goal the long head.

   There’s a big selection of workouts that do that, so experiment and see which you like best.
   This is as a outcome of studies like this one by Behren &
   buskies found the overhead press to be one of the best train for the anterior deltoid.

   Thus, this train is plenty of volume on your anterior deltoids.
   Performing these actions with proper kind is essential to maximise effectiveness while minimizing the
   danger of harm. Keep In Mind to emphasise practicality and effectivity when integrating these methods into your
   health routine.
   As the dumbbell comes up past your head, you’ll need to squeeze
   the heck out of your upper chest. When doing one arm
   dumbbell presses, concentrate on maintaining your
   core and hips down and squared straight up. Get a great stretch every rep and absolutely contract on the prime (even barely exaggerating the vary
   of motion by shifting the dumbbell up larger and towards your centerline).

   The increased number of muscle tissue being taxed increases the variety of 
   muscular tissues being strengthened, coordination, and naturally the variety of energy burned.
   Also remember that by working the left and right concurrently at different factors of the same
   range of motion it taxes your physique completely in another
   way than simply isolating one side at a time. Dumbbell workout routines often require larger stabilization than machines or barbells, which might improve balance
   and coordination. By participating stabilizer muscle tissue to manage the weight, you
   develop better stability and steadiness, which are essential for sports and everyday activities.

   The DB Bent Over Row is another great horizontal pulling variation that
   can be used in upper body dumbbell workouts. However in case your objective is more general
   well being and wellness, studying to withstand this fatigue while sustaining good positions will be very useful and a
   fantastic addition to your coaching programme.

   If your aim is to challenge each muscle group, consider integrating moves just like the dumbbell bench press or squat position hammer curls into a fancy exercise session. Now let’s take
   a better look at 10 efficient compound dumbbell exercises that can push your upper body power to new heights.

   Additionally, it’s mild on the joints, a standard benefit of cable workout routines.
   The worst variation for gaining muscle mass is the DB Quadrupled Renegade Row as it requires so much core stability it will
   be very onerous to overload the pulling movement pattern. In a lot of sports pulling strength is important to dominating contacts, from rugby to martial arts.
   Building energy in this motion pattern will put you in a
   good place to perform within the cage or on the pitch.

   To push the volume, we suggest around 3-4 sets of reps per exercise,
   although feel free to modify this if you’re constrained for time.

   Gradual eccentric and concentric contractions current another technique to
   challenge the muscle fibres, so cut back the pace of the rep
   to make issues more difficult. Bear In Mind to actively squeeze the principle
   working muscles at the end of the concentric phase of the rep so as to develop the most effective
   neuromuscular connection (min to muscle). Dumbbells are incredibly versatile,
   making them easy to pair with quite so much of different training strategies to create a well-rounded
   exercise. Whether Or Not you’re looking to build strength,
   endurance, or athleticism, combining dumbbell exercises with other modalities can maximize your outcomes.

   If following a program devoted to a minimum of one coaching type isn’t your jam,
   The Strategy could be precisely the kind of routine you’re on the
   lookout for. This new program from Katie Martin features a weekly lineup of workouts that includes three
   strength training days, two Pilates periods, and one cardio session.
   Progressively improve the weight of the dumbbells to proceed
   challenging your core power and stability as you
   progress with this exercise over time. You can do that train standing or sitting down on a flat bench or train ball.
   Grab onto one finish of a dumbbell with both arms
   and hold it behind your head. Your elbows should
   form no much less than a 90-degree angle in this beginning place.

   Guarantee to incorporate a wide selection of these actions in your exercise
   routine to promote balanced muscle development across your higher body.
   By combining several sorts of workouts, you
   presumably can achieve a well-rounded power training
   regimen that targets multiple muscle groups with every session.
   Dumbbells are a great tool for quick, no-fuss
   power coaching exercises. You can add them to body weight, banded,
   or lower-body exercises for an extra upper-body exercise
   or you should use them as stand-alone weights to build muscle in your
   arms, shoulders, and again.
   The quads and glutes get the same load as should you were utilizing a bar, however the
   load on your erector spinae muscle and your backbone is eliminated.

   This ability to move the dumbbells laterally advantages you on many other workout routines.

   We can think of the dumbbell curl, where you can supinate your
   wrist, and the Arnold Press version of the shoulder press,
   where you additionally supinate your wrists.

   These abilities make shoulder workouts with dumbbells especially effective.
   The capability to maximize range of movement when utilizing dumbbells
   is not only for stretching pressure, it’s also for contracting pressure.

   This is because your arms are free to maneuver internally, not just up and down, and analysis shows that a bigger
   range of motion leads to higher muscle growth (hypertrophy)1.

   It’s one you can easily do in a single spot at the fitness center or at home,
   as Sklar demonstrates in the video below. While Sklar uses
   her own bench at home, if you don’t have one, you should use a chair or roll out probably the greatest yoga mats and do it sitting on the ground.
   Once I do my core exercises, I prefer to use a thick yoga mat like this one from Gaiam, which is my tried and
   tested choose of the most effective thick yoga mats.

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