You need to make your blog picked up by these search engines.
1. Open site http://pingomatic.com/ in your Internet browser.
2. In the "Blog Name" box enter "About chura "
3. In the "Blog Home Page" box enter "http://chura-on.blogspot.com"
4. Then in "Common Services" click "Check All" to have all services be selected.
5. Then click the "Send Pings" button.
6. Open site http://autopinger.com in your Internet browser.
7. In the "Url" box enter "http://chura-on.blogspot.com"
8. Then click the "Start Ping" button.
9. Open site http://www.pingmyblog.com in your Internet browser.
10. In the "Blog Name" box enter "About chura"
11. In the "Blog URL" box enter "http://chura-on.blogspot.com"
12. Then click "Check All" to have all services be selected.
13. Then click "I agree with Terms Of Service".
14. Then click the "Ping MY Blog" button.
15. Open site http://www.feedping.com in your Internet browser.
16. In the "Blog / Site Name:" box enter "About chura"
17. In the "Blog / Site URL " box enter "http://chura-on.blogspot.com"
18. Then click "Check All" to have all services be selected.
19. Then click "I agree to Terms of Service".
20. Then click the "PING ONLY ONCE" button.
21. Open site http://blogsearch.google.com/ping in your Internet browser.
22. In the "Your blog's address:" box enter "http://chura-on.blogspot.com"
23. Then click the "Submit Blog" button.
24. Open site http://pingler.com in your Internet browser.
25. In the "Website Name or Title:" box enter "About chura"
26. In the "Website Url:" box enter "http://chura-on.blogspot.com"
27. Then enter text in the captcha image in "Enter the Captcha Text" box.
Saturday, September 4, 2010
Thursday, September 2, 2010
STOMACH-FLATTENING EXERCISES vol 3
warm up
1. With arms held loosely at waist height, lift knees in an easy run-in-place for a count of 50. You should be slightly out of breath after this warm up.
2. Without pausing between movements, jump for 25 counts. Keep knees and ankles loose to avoid shocking the back.
3. Stand on left leg, bend right knee, grasp right foot with hands. Bring right foot close to waist level. Hold briefly. Lower. Repeat on other side.
Exercise 1
1. Stand, weight on right leg, left leg extended back,toes of left foot on foor, arms stretched
overhead.
2. Swing left leg forward and up to eye level while lowering arms to touch left foot. Lower leg and raise arms. Repeat 8 times on each leg.
3. Bend keens slightly; place hands on knees, bringing torso forward. Lift shoulders. Rise slowly.
Exercise 2
1. Stand on left leg, right leg extended to the side, right toe on floor hands one atop the other overhead. This will eliminate midriff overhang.
2. Raise right leg to the side as high as possible. At the same time press arms toward the right. Lower leg and returm arms to overhead position. Repeat 8 times on each side.
3. Stand with feet apart and arms in front of body, wrists crossed. Swing arms up out to the sides, and cross overhead 10 times.
Exercise 3
1. Stand with feet wide apart, left hand held behind neck with elbow to the side, right arm extended away from the body at a 45-degree angle.
2. Bend right knee and bring left elbow to right knee at the same time swinging right arm up and back. Repeat 8 times on each side.
3. Stand on left leg. Pull right leg up bending knee out. Hold right foot with hands. Hold position briefly. Repeat on right leg.
Exercise 4
1. Lie on back right leg forward on floor , left leg extended straight up, head raised. Hold left knee with hands.
2. Pull torso up so that head touches raised knee.Lower back to floor. Repeat 8 times with each leg.
3. Lie on back, right knee bent in toward body. Grasp inner arch of right foot with right hand straighten right leg and lower it to floor on right side. Try not to lift left leg. Hold briefly and return to starting position. Repeat with left leg.
Exercise 5
1. Lie on back legs extended straight up, head raised, hands holding backs of knees.
2. Sit up by pulling torso off floor. Try to touch head to knees. Lower torso to floor. Repeat 8 times.
3. Lie on back. Bend right knee in to chest and grasp right foot with left hand. Try not to lift leg. Slowly straighten right leg and pull it to the floor on the left side with left hand. Repeat with left leg.
Exercise 6
1. Lie on back, knees bent, feet off floor, head raised, hands clasped behind head.
2. Swing forward into a sit-up. Touch left elbow to right knee. Lower back to floor. Sit up and touch right elbow to left knee.Do 10 sit-ups to each side.
3. Lie on floor, feet apart, knees bent, hands behind head. Slowly lift hips off floor. Hold briefly. Lower.
Exercise 7
1. Lie on back, hand raised, knee bent feet off floor, hands holding elbow in front of face.
2. Swing forward into the right. Return to starting position. Repeat sit-up, twisting to the left. Do 8 sit-ups, twisting to alternate sides.
3. Lie on back, knee bent, hands behind head, head resting, feet apart. Lift hips off floor. Raise left leg and press it as close to chest as possible. Hold. Lower. Pepeat with right leg.
Exercise 8
1. Sit on floor, weight on hands at sides, legs extended forward at a 45-degree angle to floor.
2. Keeping left leg elevated, make a large circle with right leg-out to the side, down, and back to center front. Then circle the left leg. Make 5 circles with each leg.
3. Sit with legs on floor, feet wide apart. Reach forward between legs, stretching as far as possible.
Exercise 9
1. Sit wit weìght on elbows and forearms, legs extended stright up.
2. Lower legs to the floor, crossing one over the other in scissors fashion several times. Raise legs back to a straight up position. Continuing the scissors motion. Lower and raise legs 8 times.
3. Sit with feet flat on floor, knees bent. Clasp elbows with hands and rest arms on knees. Round the back and touch head to knees. Arch back and lift head.
Exercise 10
1. Sit, hands beìnd head, kneens bent, heels on floor. You will be able to feel your stomach getting flatter doing this one.
2. Lower back to floor slowly, tapping heels against floor continuously. Continue tapping heel as you sit up. Repeat 8 times.
3. Sit. Extend legs forward flat on floor, toes up, hands clasped behind head. Try to touch elbows to out of knees. Hold briefly.
Wednesday, September 1, 2010
STOMACH-FLATTENING EXERCISES vol 2
Level 1
warm up
lift knees in an easy run in place for a count of 50. Keep mouth open and breathe normally. This warm up will get your body ready for action.
2 Dont stop kick left leg to the side and bring it back, then kick right leg, at the same time pump arms forward and back count to 50.
3 plant feel apart, lean forword, place hands on knees, and lift shoulders. Hold briefly lower shoulders. Repeat 5 times.
Exercise 1
1. Stand erect, arms at sides, feet slightly apart. This exercise will strengthen the lower abdomen and back.
2 lift left knee up to chest. Clasp knee with hands, and pull it in toward chest, lower lift and lower each knee 8 times.
3. Stretch both arms overhead and reach slowly for the ceiling, first with left hand them with the right. Repeat 5 times.
Exercise 2
1. Stand with weight on the left leg, right leg extended to the side, right toe pointed. Clasp aelbows and raise arms to eye level. This one is for the laterals.
2. Lift right leg to the side at the same time pressing elbows to the right. Lower leg and return arms to center. Repeat 10 times on each side.
3. Clasp hands in front of chest. Twist wrists so that palms face outward, and raise arms overhead reaching toward the ceiling with palms. Hold briefly relax. Repeat 5 times.
Exercise 3
1. Stand, feet wide apart torso bent oveq floor, arms hanging toward floor, head down.
2. Swing arms vigorously from left to right 25 times. This is great for the muscles at the sides of the waist.
3. Place hands on knees, round back slowly rise. Ciasp hands behind back and press arms back. Hold briefly. Repeat 5 times.
Exercise 4
1. Sit on floor knees bent feet flat arms crossed on chest, hands holding upper arms lower back to floor slowly.
2 come up to a sitting position, placing hands on knees. Lower back to floor. Repeat 5 times
3. Lie on back knees bent. Stretch both arms straight back overhead on floor. Hold 5 counts. Relax repeat 5 times.
Exercise 5
1. Lie on floor knees bent feet flat hands clasped behind head, head on floor or raised slightly whichever feels better on your back. 2. Sit up. Touch elbows to knees. Lower back to fløor. Repeat 8 times.
3. Sit with legs extended, feet wide apart toes up hands clasped behine neck. Turn torso to the right as far as possible. Hold briefly. Repeat 5 times each side.
Exercise 6
1. Lie on right side with head on arm. right arm extended overhead with palm on floor. Place left hand on floor in front of chest for balance.
2. Raise left leg as high as possible. try to keep leg straight. lower. Repeat time on each side
3. stretch left hand overhead as far as possible. Relax. Repeat 5 times each side.
Exercise 7.
1. Lie on back, left leg forward o fjor, right knee bent, right foot flat on floor outside left knee. Ciasp hands behind head. Head may be raised slightly or resting. Whichever feels better.
2. Sit up. Bring left elbow to the outside of right knee. Twist torso as though reaching for floor with left elbow. Lower back to floor. Repeat 5 times each side.
3. Lie on back, legs forward on floor, hands at sides. Extend legs straight up, then try to lower feet to floor behind head. (Aim for the floor even if you cant reach it.)
Exercis 8
1. Lie on back, knees bent, feet flat arms straight back on floor overhead.
2. Swing forward to a sit-up stretch arms forward beyond knees as far as possible. Lower torso to floor, stqetch legs forward, and strech arms back overhead. Hold briefly. Return to starting position. Repeat 6 times.
3. Sit knees bent, feet on floor, hands clasping elbows, arms sesting on knees. Straighten back lift chin hold briefly. Relax. Repeat 5 times.
Exercise 9
1. Lie on right side, both arms extended overhead. This one is a great waist-whittler.
2. Raise the left leg as high as possible. Reach for left leg with left hand. Lower. Repeat 10 times on each side.
3. Sit up, right knee bent against floor. Hold toes of left foot with left hand, right ankle with right hand. Stretch left leg out straight. Hold briefly. Bend left leg back in. Repeat 5 times each side.
Exercise 10
1. Lie on back, knees bent arms crosed against chest, hands holding shoulders, head resting on floor.
2. Pull in the abdominal muscles: roll the head and shoulders up and as far forward as possible. Hold briefly. Lower. Repeat 8 times.
3. Lean back on forearms, knees bent, feet flat. Bend knees in to chest: then extend legs straight up, bend knees hn to chest again. Repeat 10 times.
Exercise 11
1. Lie on back, legs extended straight up, head resting or raised arms extended overhead.
2. Rwing first the left and then the right leg forward and back. Touch right hand to right ankle, leet hand to left ankle as leg swings toward torso. Touch eack ankle 15 times.
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