Dumbbell Flat banch press performing 

Step 1 :- First of all to make your pectorial muscle then to start flat 

dumbbell press, lift the back of the bench at 90° angle means you Lie on 

a bench in straight direction you  put your feet on the floor.. Then take 

dumbbells and lift them to your shoulder level .All exercise should look 

up as your eyes do and ready for this exercise.

 Step 2 :-Then at the second steps , you are at the starting point, take a 

deep breath and squeeze the dumbbells up so that they wiil be just above

the shoulders at the top point.( see on this image ). Elbows move strictly

 in the plane of the shoulders and are always directed to the side. At 

the top point arms are fully straightened and the weights are strictly 

above the shoulders. Once the dumbbells reach shoulder level immediately

 change direction and squeeze the dumbbells up again without a pause. 

So repeat the exercise and do & do more for better results according 

to bodyclubs team workout training plan

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My name is beena prajapati hai. Mera natural bahut different hai, me jaldi kisi ko like nahi 

karti or me kisi bhi ladke ko dekhu or me kisi bhi ladke ko apni tataf attrack karu wo 

impossible hai, but ek ladka muje acha lagta tha college me kyu ki wo meri tarah tha wo

 bhi kisi bhi ladki se bat nahi Karta tha, Maine Kabhi nahi dekha bat Karte so muje acha 

laga. After 2 months later Sir ne muje quise competition me rakha or all city ki college ke 

sath competition tha aur college me se 2 hi students ko bhejna tha, muje pata bhi nahi ki

 jo ladka acha lagta tha wo mera partner hai quise competition me kyu ki college me 1st

 renk lata tha or mera 2nd ata tha isliye hum dono ko select kiya, Aur 2 din ke bad 

competition tha, sir ne hum dono ko milaya or bataya ki ap dono ko select kiya hai hamari

 college se quise competition me. Fir hum dono ne decide kiya ki Hume Kya karna chahiye

 competition ke liye fir hum dono ne sath me milke competition ke liye preparation kiya ab

 competition ke day ki bat hai ap socho ge nahi competition start hone se pehle usne 

muje proposed kiya tab meri halat bigad gay Kya karu Kya bolu kuch samaj me nahi aya,

-->

 fir wo bola ki me tumhe bahut like karta hu or pyar bhi karta hu but me ab tak proposed 

nahi kar paya, me samajti thi but muje 2 tension hone lagi competition ki or proposed 

kiya wo aur fir me smile de kar chali gay competition start ho raha tha tab muje fir pucha 

ki answer nahi diya tumne fir Maine Kaha ki me competition ke bad answer dungi muje 

competition me win hona hai, fir wo bola ki tum win ho gay competition me, ap yakin 

nahi karoge ke hum dono win ho gaye fir to Kya hua Maine Kabhi mere sapne me bhi 

nahi soch hum dono stage pe gaye prizes lene tab usne sab ke samne muje proposed 

kiya tab me jujukne lagi ki Kya kiya isne tab jo speakers men tha usne muje motivation 

kiya or kaya aram se sabke samne es ladke ko javab do jo tumhari naa hai ya haa hai, fir 

Maine man hi man me apne apko relex kiya fir mere man ne jo Kaha wo Maine mana, fir 

-->

Maine aram se soch ke Maine usko smile deke haa bola, jab haa bola tab jo moments hue 

puri city ki college me wo meri jindgi ka ek anokhi moments thi wo me Kabhi nahi 

bhulungi sab ne kitna shor kiya, congrats kiya, sab college ke principles ne bhi hume 

mubarak bola fir hum dono 2nd day apne college ke principle ke pas gaye usne hum 

dono ko bahut abhari mana fir Kaha ki bolo Kya kam pada mera, tab hamne Kaha ki apko 

to malum hai hum dono ka but hamare parents ko nahi pata or hum bata bhi nahi sakte 

kyu ki unko bahut ummid hai humse or hum ye sab bolenge to wo Kya sochenge, fir 

principle ne hamari help ki or hum dono ke parents ko bulaya fir hum dono ke father 

mother ke samne principle or sabhi proffeser ne hamare parents ko bataya fir hum dono 

ne Kabhi socha bhi nahi tha ki ye sab hoga finally hum dono ke parents bahut khuch 

hoke hum dono ko agree kar diya fir Maine hum dono ke bare me sapne soch ne lagi ke 

hum ye karenge wo karenge. Me bahut khush thi apni life se fir hum dono ne apna 

college khatam karke shadi Karli. Finally hum dono ab father mother ban gaye hai mera 

ek ladka hai uska name rajvir hai. Me samajti hu ki meri tarah sabki kismat nahi hoti kyu 

ki sab ko Koi na Koi problem ati hai but mera ek final conclusion hai ap sab ko, jo mere 

parents ne naa bola hota to me Kabhi uss ladke ko nahi dekhti kyu ki parents ko rulake 

Koi khush nahi ho sakta Maine apko bataya tha jab mere parents ne haa bola fir Maine 

sapne dekhne lagi thi so our God is first parents. Babye all of you friend I miss you 

always Have a nice all day you

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Blue eyes hypnotize teri kardi ai mennu

I swear! chhoti dress mein bomb lagdi mennu
Glossy lips, uff yeh tricks Baby lagdi ai killer
Oh yeah oh yeah
Katal kare tera bomb figure
Blue eyes, hypnotize teri kardi ai mennu
I swear ! chhoti dress mein bomb lagdi mennu
(bomb lagdi mennu, bomb lagdi mennu) (mennu..)

Meri aankhon mein dekha kar
Jab mein baat karta hun
Main woh londa nahi jo tere saath padta hun
White ghini laya hun
Tujhe pick kar lun
Dekh lunga aashiq or teri teacher nu
Leke chalu ride pe phir chhat kholke
Seedhi baat karu, na karu tolmol ke tonight I gotta hold you tight
Aaj hogi late phone karke ghar pe bolde

Blue eyes, hypnotize teri kardi ai mennu
I swear ! choti dress mein bomb lagdi mainu
Glossy lips, uff yeh tricks Baby lagdi ai killer
Oh yeah! oh yeah! Katal kare tera bomb figure (figure..)

Ghar pe chalna hai yaa pehle jayegi club
Nahi, mera matlab, Ghar ke Club?
Tab lunga left, nahi to right!
Club mein hoga shor, baby ghar pe pillow fight
You decide ki kya karna hai
Tujhko to zara sa bhi dar na hai
Champagne ger di hai tune meri pant pe
Aur kehti hai change karlo hotel leke rent pe

Blue eyes, hypnotize teri kardi ai mennu I swear!
Choti dress mein bomb lagdi mainu
Glossy lips, uff yeh tricks
Baby lagdi ai killer
Oh yeah! Oh yeah!
Katal kare tera bomb figure

Suna tere college mein mere gaane ban hai
Padhne likhne ka tera na koi plan hai
Pass kara dun, phone ghuma dun
Principal bhi baby
Yo Yo ki fan hai
Teri principal bhi baby
Yo Yo ki fan hai
Kehndi Yo Yo Honey Singh!

Blue Eyes, hypnotize teri kardi ai mennu
I swear! Chhoti dress mein bomb lagdi mennu
Glossy lips, uff yeh tricks Baby lagdi ai killer
Oh yeah! oh yeah! Katal kare tera bomb figure
Blue Eyes, hypnotize teri kardi a mennu
I swear! Chhoti dress mein bomb lagdi mennu
Bomb lagdi mainu, bomb lagdi mainu...

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Step 1 :- First of all , you stand on the floor in straight

direction and  the staring position is standing upright 

with your feet shoulder width apart.also know everytime 

hat Feet must be are almost parallel, toes directed 

slightly to the side. Take a barbeel with an underhand

grip, keeping your shoulders width apart. Fully straighte

n up, bent a little in the waist and lower the bar to the

your lower back muscles. This is a starting position.

Step 2 :-Now take a deep breath, hold your breath, and

 lift the barbell up to the level of the upper chest,

bending your elbows. Despite this bending do not move 

elbows, but keep them on the sides of the trunk and

do not bend the hands and wrists.Repeat this process 

again and again according to Bodyclubs trainning

 workout . you also make your arms is heavy and large

 muscular . Do not use heavy weight while some months

 not done exercise because it will not only reduce the

 load on biceps but also may lead to back injury

.

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Hi my name is ayesha, i m a lecturer in accountancy. For the

 first time i m sharing my life 

expirence, well from my school 

days to till i finish my graduation i

 never indulged my self into this

 love stuff. Kyun ki mai aise hi

pali badi thi. Mereb.com khatam 

hone ke baad mere parents mere

 liye-->  ladka dhund na shuru 

kadiya aur mere shaadi kardi par 


wo ladka janwarse bhi battar tha mujhe maarta peeta for no 

reason.. Uski in harkato ke wajese mai ne mera baccha bhi 

khodiya, mere abbardasht ke bahar tha isliye mai ne divorce 

liya aur dahej kesaare paise bhi mere parents ne liye. Fir

 uske baad mai apni life ko dheere deere aage badane lage 

aur m.comcorrespondance ke liye apply kia kyun ki mai us 

time part time job kar rahi thi. Fir ek din zindage ne fir se 

mod li,mere mom ki badi behen ka ladka uska talaq(divorce) 

hogaya tha to mere parents aur uske parents ne socha ki 

hum dono akele hai kyun na hamari shaadi karde aur shaadi 

kardi.. Par kisi ne mere marzi hi nahi puchi bas apne mann 

me aaya kardiya. Par shaadi ke baad pata chala ki wo ladka 

infutin hai aur us ke saat saat us ladke aur us ki family ko 

dahej ki itne lat ki mai bata nahi sakti mera m.com khatam 

hote hi fouran mai ne job ke liye apply kardiya aur bhagwan

 ki daya se mujhe kaam bhi mil gaya mere saari salary 

inlogon ko de deti ta ki wo log mere parents se kuch na 

--> maange as wo infutin tha to hum log ek hi kamre me alag 

alag sote aur mai ne kai baar kosish bhi ki us ko doctor ke 

paas le jaane ki par wo log ulta mujhe hi galiyan dene lagte.

 Mai dobara divorce nahi chah ti thi kyun ki mere parents ki

 izzat chali jati aur mere bhai ko koi ladki na deta 4 saal se 

sabar kiya par har din halat battar hote gaye mera husband

 mujh se baat tak nahi karta shaadi ki raat jo baat ki bas fir 

uske baad 4yrs se wo mujh se baat hi nahi arta in halato se

 tang aa kar mai ne suicide ki bhi koshish ki par nakam rahi

Kyun ki mujhe afsos hai zinda rehne ka. Mera ek fb me 

friendtha wo dubai me engineer hai wahi kaam karta hai par 

uskifamily india me rah ti hai, usko mujh se pyaar tha aur ek 

dinusne mujhe propose bhi kiya tab mai ne usko meri saari 

life history batai aur pucha ki kya yeh sab jaan ne ke baad

 bhi tum mujh se pyaar karo ge to usne kaha han i love 

more than my self mai tumhari honesty se tumhari voice se 

bohot pyaar karta hu. Tum ghabrana mat mai aake tumhare 

parents se baat karun ga hamare baare me bas tum mere 

saat rehna. I trusted him compleatly cause hum dono ek 

dusre ke acche dost hai uske propose karne se pehle se. Ab 

mera divorce case chal raha hai par wo thode mahino se

 mujh se theek se baat nahi kar raha aur wo india aa chuka 

hai par ek baar bhi mera haal nahi pucha.. Bohot dard hota

 hai mai usko jaan se bhi zayada mohobat karti hu mai ne 

usse pucha bhi hai ki jo tumhare mann me hai boldo mujhe 

bura nahi lage ga par wo mere sms ka jawab nahi deta aur 

na hi call receive kar ta hai.. Darr lagta hai ki fir wo dhoka 

dega to… Par dil keh ta hai wo dhoka nahi dega.. I dont no ki 

kya huwa hai usko.. Par ab bhi mai uska intezaar kar rahi 

hun.. Kya wo mujh se pyaar karta hai ki nahi i dont no.. Usi 

ke khayalo me dubi rehti hu uski pyaar bhari baato me khoi 

rehti hu… Saat me darr bhi hai ki agar wo mujhe beech rah 

me akela kargaya to…. Mai nahi seh paungi itne ghamo ko 

shayad mar jaungi… Dosto duva karna ki mujhe mera pyaar

 miljyae warna mujhe maut miljaye. Kyun ki aisi zindagi se

 maut behtar hai….

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All my friends, settle down let 

me talk, I'll get more and more 

emotional.' The crowd goes

 berserk out there. 'My life

 between 22 yards in the 24 

years, it's hard to believe that

 it's coming to an end. I would

 like to thank all the people 

who have helped me in my life

 to get here. I have a list in my hand, please forgive me if I 

miss out on a few names. First, my father, he passed away in

 1999. He was very key for my career. he gave me freedom,

 chase your dreams and don't find shortcuts. He also told me

 to be a nice human being. My mother, I don't know how she 

dealt with such a naughty like guy me. She took care of me to

 be healthy. She started praying for me even before I started 

my career and I think those prayers gave my strength.

In my school days, I used to stay with my uncle and aunt as my

 school was far away. They treated me like their son. They 

gave me enough food that I can play well. My eldest brother, 

he used to tell me, I know you'd do everything right and I have 

the confidence in you. My sister, she gave my the first bat for

 me.A Kashmir Willow bat. She continues to fast when I bat.

-->

Ajit, I don't know what do I talk about him. It all started from the

 age of 11, he took to Achrekar sir my coach. And my life 

changed. Even last night, he called me and we were 

discussing my dismissal. Various things we agreed upon, my 

technique. I have had a lot of chat with him. If I had not done

 that, I would have been a lesser cricketer. The most important 

one in 1991, I met my wife Anjali. I know she was a doctor. 

When we decided to make it a family, she said, you continue

with your cricket and I'll take care of the family. Without that I 

think I couldn't have played so much cricket. Thank you for all 

that you've done and it is the best partnership I've had in my 

life.

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