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Nasser Hussain
Vijay Hazare
Vivian Richards
Great Sportsmen Aren't Perfect!
Farokh Engineer
Gundappa Viswanath
Glenn McGrath
Andy Roberts
Rahul Dravid
Kapildev Nikhanj
Syed Kirmani
Doug Walters
Fergie Gupte
Ladhabhai N. Amar Singh
Imran Khan Niazi
Adam Craig Gilchrist
VVS Laxman
Vishwanath's Humour
Geoff Boycott
Anil Kumble
On the other side of a slump is victory!
Richie Benaud
Shane Keith Warne
Kumar Shri Ranjitsinhji
Sir Donald George Bradman
Dilip Narayan Sardesai
Frank Mortimer Maglinne Worrell
Are you a Winner or a Quitter?
Garfield St. Aubrun Sobers
Dennis Keith Lillee
Sir Len
Summer Tips
Myth No. 10
Myth No. 9
Myth No. 8
Myth No. 7
Sir Neville Cardus
Dilip Balwant Vengsarkar
Myth No 6
Focus on Dreams
Martina Navratilova
Stephen Rodger Waugh
Myth No. 5
David Gower's Curry
Practice to Perfect!
Bhagwat Subramaniam Chandrasekhar
Myth No. 4
Myth No. 3
Failure
Anju George
Sanjay Vijay Manjrekar
Myth No. 2
Steffi Graf
Arthur Mailey
Laws of Success in Sport
Lala Amarnath
Myth No. 1
Sachin Slogs, but Smiles too!
Mansur Ali Khan of Pataudi
Mulvantrai Himatlal 'Vinoo' Mankad
Building Muscles
Intimidating Opponents
Muhammad Ali
Baichung Bhutia
Sandeep Madhusudan Patil
Finding Time
Derek Randall
Ronaldo
Sanath Jayasuriya
Stretching
Step outside comfort zone
Chris Evert-Mills
Ajit Laxman Wadekar
Stay in the Present
Pahelam Ratanji Umrigar
Pele
John McEnroe
Lance Armstrong
Marion Jones
Tiger Woods
Bob Beamon
Flexibility
Speed and Agility
Heart Endurance
Muscle Endurance
Muscle Power
Muscle Strength
Wilma Rudolph
Teofilo Stevenson
Sergei Bubka
Raymond Ewry
P.T.Usha
Paavo Nurmi
Naim Suleimanov
Nadia Comaneci
Milo of Kroton
Milkha Singh
Mark Spitz
Leander Paes
Lasse Viren
Johnny Weissmuller
Jim Thorpe
Jesse Owens
James B. Connolly
Irina Kirzenstein
Greg Louganis
Florence Griffith Joyner
Fanny Blankers-Koen
Emil Zatopek
Edwin Moses
Dick Fosbury
Dhyan Chand
Dawn Fraser
Daley Thompson
Carl Lewis
Bob Beamon
Babe Didrikson
Al Oerter
Abebe Bikila
Dhanraj Pillay
David Beckham
Serena Williams
Steve Ovett
Alec Bedser
Donald Bradman
You are Your Dreams
Leander Paes
Viswanathan Anand
Prakash Padukone
Sunil Gavaskar
Alan Knott
Godfrey Evans
Jeffrey Thomson
Mohinder Amarnath
Clive Lloyd
Javagal Srinath
Stanley McCabe
Michael Ferreira
Sourav Ganguly
Sachin Tendulkar
Trueman's Wit
Jesse Owens
Fred Spofforth & the Ashes
Enthusiasm
Inspirational Poem
Dhyan Chand

Building Muscles









Chin ups - Grip bar with underhand grip (palms facing you) and pull yourself up until your chin is above the bar. Repeat for one minute and count how many repetitions you could do. Do three sets of one-minute chin ups each with a minute's ap in between.


















Push ups - Lie face down on floor, legs together and fingers pointing straight ahead. Push body off floor, your weight resting on hands and toes. Keep your back straight and your butt tucked in. Lower body till chest touches floor. Repeat as many times as possible in one minute. Count the repetitions and do three sets.













Sit ups - Lie face up on floor, knees bent and hands behind head. Curl up to sitting position with feet flat on floor. Return to the original position and repeat as many times as possible in one minute. Count the repetitions and do three sets.











Back lifts - Lie face down and tuck your feet under a bed or some support and place your hands behind the head. Arch back by lifting your chest off the floor. Repeat and count repetitions. Do three sets.











Bench steps - Stand in front of a bench or a stair that is about a foot high. Step on to it and step off it with the right leg. Count the repetitions in one minute and repeat for the _left leg. Do three sets for each leg.


















Chair dips - Grasp a chair, keeping arms straight and feet slid forward so that your weight rests on your
arms.

Lower body as far as possible and return to starting position. Repeat for one minute, count repetitions and do three sets.











Coffee grinder - Support body on floor with extended right hand and right leg. Move body in a circular motion for one minute with right arm as pivot. Repeat for the left arm and do three sets.






You have now worked the major muscles of the body. These exercises are to be done on ALTERNATE DAYS so that the body gets time to recover from the strain.

The trick to strength training is to 'overload' the muscle, to work it until it fails. The human body is such that it adapts to overloading by adapting to face the extra workload the next time round. Our muscles cells react to overload by increasing in size to match the larger cells, thus increasing the overall size of the muscle. Something called 'neural adaptation' also increases the size of the muscles initially. Usually, the bigger the muscle, the stronger it is.

Weight Training in the gym is the best method of building muscles. But, hey! Don't rush to the gym as yet, because if you are below sixteen years of age, you must avoid working out with weights.

The alternative is to do freehand exercises, which are a close second to weight training in efficient muscle building. 'Calisthenics', as these exercises are called, help you build strength rapidly. Select a group of seven exercises that will overload your muscles from arms and shoulders to leg muscles, as described in the illustrations above. Do them as described with a one-minute gap in between sets. HOWEVER, do not get disheartened if you cannot exercise continuously for one minute. As your strength improves, you will be able to slide through these routines.

Do not forget to warm up before doing the strength training exercises and also do not forget to stretch and cool down after the session of strength training exercises is over. I hope you have checked with your Doctor if you are fit enough to do strength-training exercises.


last updated on: 2/17/2021

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Dimdima is the Sanskrit word for ‘drumbeat’. In olden days, victory in battle was heralded by the beat of drums or any important news to be conveyed to the people used to be accompanied with drumbeats.

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Bharatiya Vidya Bhavan
K. M Munshi Marg,
Chowpatty, Mumbai - 400 007
email : editor@dimdima.com

Dimdima Magazine

Bharatiya Vidya Bhavan
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Tardeo, Mumbai - 400 034
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Dimdima.com, the Children's Website of Bharatiya Vidya Bhavan launched in 2000 and came out with a Printed version of Dimdima Magazine in 2004. At present the Printed Version have more than 35,000 subscribers from India and Abroad.

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