₦airaland Forum

NL ,anytin gud is commendable n conmdemable.

Osho baba is d best comrade in NLC.
Umaru is a toothless bull dog.

msay: 1. Sit-Ups

Sit-ups are the best known core exercises used to shape the tummy. Lie on the ground or on a yoga mat, keeping your knees bent and the feet on the mat. Your hands should be held at the back of your head.

Tighten your abs and lift your head and shoulders off the mat, making sure the feet remain on the ground. Remain in the air with your abs tightened for 1 to 3 seconds and return to your initial position. Repeat the move 10 to 20 times.

2. Crunches

The crunches are similar to sit-ups. The initial position is the same, with the back on the mat and knees bent. The hands will be kept crossed on the chest or at the back of your head.

Inhale and lift your head and shoulders by tightening your abdominal muscles. Stay in this position for a few seconds, exhale and return to the starting position.

The crunches may replace the sit-ups; choose the sit-ups if you experience neck pain.

3. Leg Lifting

Leg lifting is a type of exercise that will work on your lower abs.

Lie on a yoga mat with your hands behind your head or crossed on the chest. Tighten your abdominal muscles and squeeze your buttocks. Lift both your legs off the floor, maintaining them straight or bending them slightly. Lower the legs to 1 inch to the floor, so that the abdominal muscles are still tight and then repeat the lift. Perform 5 series of 10 leg lifts.

A pull-up bar can also be used to vary the intensity of the exercise. The bar should be attached to a wall behind you (e.g. over the door). Grab the pull-up bar with your hands and hang with your legs straight; make sure your body is not swinging by stabilizing your upper body. Your shoulders should be in a neutral position and there should be a bit of space between your ears and the shoulders. Keep your back and abs tight and lift your knees to your chest. To add more intensity, you can also raise your straight legs to 90 degrees, using your lower abs. Maintain this position for 3 seconds and then lower your legs. Repeat 10 times.

4. Jack Knife Sit Ups

A jack knife sit up is a more complex sit-up, involving all abdominal muscles.

Lie on your mat, with the legs straight on the mat and your hands to the sides. Lift your feet and head at the same time. Maintain this position for 3 seconds and then lower your feet and head.

5. V-Ups

Lie on your mat with your stomach and head touching the ground. Lift your legs and head at the same time, keeping your legs straight.

Remain in this position for a few seconds and then lower your legs and head to the ground. Repeat 10 times.

U are a gud coach/instructor
Pls,does regular press up affect d chest? Cos I do regular press up very well.
I want to knw if it can affect d chest or heart.

Where is her church in lagos?
I av to attend d church.
Who kns?

NoOoooooooooooo,
My best friend toasted my G/f cos d gal was so caring n loving.
Cos I was a popular figure den,my best frnd neighbour told me dey saw my g/f entring hs house(Amebo neighbour)lol
Afta som days,i ask her wat she was doing@my bst fend hous@so so time,she confess to me,i confronted my frnd ,he told me ,he was very sorry,it was devil hand work.
Dat was d end of our frndship wit my bes frnd.

I was very good in dat aspect ,en I was young bt now levels don change.lol
Now Galleria n swe bar on point.

I xpected mature comments frm ds thread (jus lik last year thread) not ds insults and provoactive words.
NA is a discipline profession ,which doesn't condone abusive n insultive words.
U may wonder y som ppu may neva graduated even afta making final list,indiscipline is 1 of d reasons.u can ask smuhammed,he wil tel u reasons y som of hs colleagues were nt commisioned.(Indiscipline)It wil nt b our portion,dscipline starts frm here.
Best of luck.

Hmmmmmmmmmm,
U go fear politics .

Which kind question b ds?

Ds is d biggest lie on earth.
Adenugu(the baba olowo)will soon come frm hs adenuga masion to deny d cock&bull story.

prankela: need advice as to which offer should i go for. Mtn connect point or microfinance bank job at their headoffice. Both pay are small. Mainstreet mfb.
Please advice

Gv me any1 ,I go take.

Sir pc: Greetings @ all, i want to start up a luctrative business.the business ideas before me are selling of female hair attachments / cosmetics and Fish farming. Pls, what i need now is which one of them will be more profitable and the best way to start it up in order to maximize its profit? Pls, experienced minds should enlighten me more on this. May God bless u as u help a fellow.

Fish farming has no immediate profit unlike cosmetics.

FOF4u: dis is my own personal person......mko abiola........we will make it dis time and join smuham, emrino, palmtree and co........ Abeg collect compliment in advance..... SHUN!!!!!!!!!

I say a big Amen.
God's time is d best bro.
Add me up if u ar on BB 26766FEF.

Wat's d big deal.
Na d tinubus get lagos.
B4 I forgt,remi tinunu 4 gov.
Deji tinubu(a lawyer by profession)4 chief of staff,2015
Any NL babe dat wants deji tinubu noba,I can gv it out freely so u can av ur share in d national cake.na so.
Awa le leko.na we get lagos.

I saw ds post,I feel it will b of help to u.
A female domestic helper to work on Saturdays 7am - 2pm or 9am - 4pm is needed at Ahmadiyya, Lagos-Abeokuta Road. N2,500 per Saturday. If you are interested and live within that environ please call 01-8825775

Enof specualation n gambling.
It is only d COAS dat knws and can gv a precise date for d list.
Even dos officers working @DHQ/AHQ,knws nothing abt d date,dey can only speculate jus like u and I.
D fact dat u are an officer/soja @DHQ,doesn't mean u knw d wen it wil b released.
Unfortunately,d COAS is not a memba of NL.lol.
But I won't b surpris if d list is increased.
It is well.God's time is d best.

Na big lie.

Ds shud b at d jpke section.***yawn***

Show wat u gat.

Lol!
Terms and condition apply.
Lol

[quote author=Oildichotomy^]She already doing that, we saw her the other day lifting a Tipper tyre with her stomach, Damn this girl is like a well-rounded roll of Fufu ready to be swallowed--- I'm in Luv[/quote]Lol
Bad mouth.
Lol
LWKMD!

Try again nx time.
Go tel d pry sku pupils

Y shud u pity dos criminals dat were killed?

O dey make money frm ds blogs.
How do dy mak money ccos I don't see adverts in most of d blogs,so how?

Can't remeber,inform u as soon as I rmba.

Ds jona gvt is d worst of all regime.
No fed gvt job is advertised.
It is paddy paddy gvt,arrangi arrangi.
Wayo wayo.
All na backyard runs,if u dnt knw any 1 in gvt,na zero.

It was created by d rich&4 d rich.