Vision Gym Centre located on Dharan-1,Prithivi Path was established on 2063 B.S.with the intention of providing facilities on gym @ affordable level and has developed a lot and has added much more equiments with 6 station multi gym machine.
29 December, 2011
तमुर भए २०११को मि हङकङ नेपाल
हङकङ नेपाल बडिबिल्डि एशोसियसनको आयोजनामा सम्पन्न प्रतियोगितामा तमुर तामाङले मि. हङकङ नेपाल २०११ को उपाधी जितेका छन् ।
गतवर्ष उपबिजेता रहेका तमुरले यस वर्ष ओभरअल प्रतियोगितामा सहभागी आफ्ना ६ जना प्रतिस्पर्धिलाई पाखा लगाउंदै उपाधी जितेका हुन् । उपाधीसंगै उनले हङकङ डलर ८००० नगद पनि प्राप्त गरेका छन् ।
17 December, 2011
ARMs Schedule
Arm Explosion
Huge Monster Set
Huge Monster Set
Preacher Curl (with bench flipped opposite way) - 15 reps
Band Pushdowns - 30 reps
CHEST schedule
Chest/Back
Super-set
Flat Barbell Bench Press - 12 reps (3 count down, 3 count up)
Rocky (V-Bar) Pullups - 15 reps
Repeat for 5 sets
Super-set
Flat Barbell Bench Press - 12 reps (3 count down, 3 count up)
Rocky (V-Bar) Pullups - 15 reps
Repeat for 5 sets
08 December, 2011
14th,Mr.Dharan...animation
14th,mr.Dharan-Suman Shrestha Slideshow: Leo’s trip from Qatar to Dharān Bāzār (near Biratnagar), Nepal was created by TripAdvisor. See another Biratnagar slideshow. Take your travel photos and make a slideshow for free.
15th,Mr.Dharan,.....ANIMATION
15th,mr.Dharan,065 Slideshow: Leo’s trip from Qatar to 2 cities Doha and Dharān Bāzār (near Biratnagar, Nepal) was created by TripAdvisor. See another Nepal slideshow. Create your own stunning free slideshow from your travel photos.
03 December, 2011
25 November, 2011
Rise of "Bikram Malla Thakuri"
Bikram Malla Thakuri,originally from Samakhusi,Kathmandu is residing at Sydney,Australia,Since last 5 year.Though being interested in fitness n weight training since his childhood,he started training since he was in 7th standard,but officially joined Gym after his SLC.Here is what he says on his words,
22 November, 2011
21 November, 2011
About FATS.
Good fats namely monounsaturated and polyunsaturated sources are olive oil,avocados and oily fish.
Bad fats are saturated and trans.
Polyunsaturated fats;
Sources; corn,soyabean and flaxseed oils as well as walnuts,flaxseed and fish.Best source of omega-3 polyunsaturated are oily fish;plant source offer smaller levels.
What they do?lower cholestrol levels and reduce inflammation among other benefits.
Daily recommendation; 8-10% of calories.
Monounsaturated fats;
Sources; Peanuts,canola,olive oil,avocados,almonds,hazelnuts.pecans and pumpkin seeds.
What they do?Improve blood cholestrol; levels among other benefits.
Daily recommendation; 10-25% of calories.
Saturated fats;
Bad fats are saturated and trans.
Polyunsaturated fats;
Sources; corn,soyabean and flaxseed oils as well as walnuts,flaxseed and fish.Best source of omega-3 polyunsaturated are oily fish;plant source offer smaller levels.
What they do?lower cholestrol levels and reduce inflammation among other benefits.
Daily recommendation; 8-10% of calories.
Sources; Peanuts,canola,olive oil,avocados,almonds,hazelnuts.pecans and pumpkin seeds.
What they do?Improve blood cholestrol; levels among other benefits.
Daily recommendation; 10-25% of calories.
Saturated fats;
20 November, 2011
About Tummy / How to lose weight
About Tummy
People that carry a pot belly means has a high risk of heart problems.For women a measurement more than 80cm or 32 inches and for men more than 94cm or 37 inches means you are at high risk of heart disease and diabetes.
Having a balanced life means that you make time in your day for yourself : to look after yourself and to respect your body.Your body is wonderful machine and it deserves respect.Balance means take time for exercise ; you eat healthy food ; make water your main drink of the day ; and you take time to do things other than work.All food is good in moderatio
How to lose weight
Eat low fat meat and
Having a balanced life means that you make time in your day for yourself : to look after yourself and to respect your body.Your body is wonderful machine and it deserves respect.Balance means take time for exercise ; you eat healthy food ; make water your main drink of the day ; and you take time to do things other than work.All food is good in moderatio
How to lose weight
Eat low fat meat and
18 November, 2011
FAQ? by Anoj Shakya
Q.How much do i need to sweat?
A.We recommend two weekly strength training exercise sesions plus five sessions of cardiovascular exercise.Each should last atleast 30minutes.
Q.What's the best way to workout my whole body?
A.Mix it up.Doing more than one kind of exercise in the same week-for example,alternating jogging with strength training-gives a rest to muscles used in one activity while engaging fresh ones in the next workout.
It may sound challenging but the truth is,it's easier to vary your workout through the week.
-Anoj Shakya
A.We recommend two weekly strength training exercise sesions plus five sessions of cardiovascular exercise.Each should last atleast 30minutes.
Q.What's the best way to workout my whole body?
A.Mix it up.Doing more than one kind of exercise in the same week-for example,alternating jogging with strength training-gives a rest to muscles used in one activity while engaging fresh ones in the next workout.
It may sound challenging but the truth is,it's easier to vary your workout through the week.
-Anoj Shakya
30 October, 2011
25 September, 2011
Ways to reduce calories in the body..
Those who are overweight need to burn fat and come to their ideal weight.The process of losing weight requires fewer calorie intakes.Here is the look at the ways to reduce calories:
24 September, 2011
Ladies,Don't Want To Be Ripped? Then It's Time To Shape An Hourglass Body
A few simple exercises can give you this sleek and sculpted physique.
There will always be females who want to build a muscular body, widen their delts, grow strong quads, and get a full-on set of ripped abs. But many women don't desire this look.
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Whether you want hard muscle or softer curves, |
You might want an hourglass shape: feminine, with curves in all the right places. You still want to
Girls, Get Your Guns
Girls, Get Your Guns: Why Women Should Lift Weights!
Hormones and diet make the sexes different, but women can still build muscle and gain strength. You don't want to look like a man, but you need to become a stronger woman!
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| If you're reaching for the pink weights, it better be your warm-up. |
21 September, 2011
Muscle of the Month - Abdominal Muscles
You will see several different people demonstrating abdominals. No matter what your body type or body situation is everyone can benefit from strengthening their abdominals. The areas made up by the abdominal muscles are upper, lower (rectus abdominus) and sides (internal/external obliques). While abdominals seem a small part of our muscular system, they truly play an important role to our overall muscularity and strength. They help pull the trunk of our body toward the lower body and are involved in every exercise we do. It is the center of our strength. There are many types of abdominal exercises. We have some of the more common and some of the more fun ones to do in this column. By selecting any three abdominal exercises (include one upper, one lower and one internal/external obliques) and super-setting each of the abdominal movements several times through, you will achieve a firmer and stronger base to work your other exercises. It is not necessary to work abdominals more than 3-4 times a week.HINT: Work abdominals with slow and intense (not painful) contractions, maintaining continuous tension. Be specific and work smarter-not harder.
Proper squat
We have seen lot of people doing squats n many even ignoring.But Squat is one of the most important workout that we sud follow for overall lower body development.As there is lots of confusion on proper way of doing squat here we have found this video showing perfect way of squat.Hope it helps u all out there.
HAPPY TRAINING.
Admin.
JustGym Dharan
20 September, 2011
१२ औ मिस्टर धर्मश्रीको उपाधि लोकेन्द्र परियारलाई
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| १२ औ मिस्टर धर्मश्रीको उपाधि लोकेन्द्र परियारलाई |
५५ केजी तौल समूहमा नरेश दिवाकर, अनिल ताम्राकार, विकास यादव, सुरेश गुरुङ, सुरेश राजवंशी र सुजन तामाङ छनोट भएका मध्दे नरेश दिवाकर बिजेता बने ।
यस्तै, ६० केजी तौल समूहमा सचित प्रधान, रानसिंह लिम्बू, सुरेश तामाङ, सुन्दर खड्का, रामहरि खनाल र ज्ञाननारायण महर्जन चुनिएका मध्दे सचिन प्रधान समुहको बिजयी भए ।
६५ केजी तौल समूहमा प्रकाश, देवेन्द्र वज्रचार्य, विकास चौधरी, विजय सुनार, श्याम श्रेष्ठ र चन्द्र महर्जन छनोट भएकोमा श्याम श्रेष्ठ समुहको बिजयी भए ।
18 September, 2011
Jay may have lost, but he didn't exactly give up either.
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Jay's had enough experience to know how these dramas between younger and older competitors eventually play out. Jay was breathing down Ronnie Coleman's neck for years before he finally presented a physique that the judges could not dispute was superior to the champ's in 2006. |
2011 MR. OLYMPIA FINAL RESULTS
Phil Heath is the new Mr. Olympia
By Dave Lee
Call it a changing of the guard. In a mirror image of last year's final, Phil Heath and Jay Cutler were the last men standing, waiting for the announcement that would declare one as the next Mr. Olympia. Tonight, in a reversal of roles, it was Heath's turn to hold the Sandow and the $200,000 first-place check.
Heath has grown by leaps and bounds since winning his first two contests in his rookie year in 2006 and those years of effort unveiled a work (that is still in progress!) that had legends such as Chris Cormier and Flex Wheeler speechless the moment he stepped onstage at last night's prejudging. At this evening's finals, it was more of the same as his ridiculously full muscle bellies and miniscule joints created an image that can only be described as cartoonish - a term that seems to have grown in usage since last night. Add to that, great proportions, improved v-taper (the word narrow no longer applies), stellar separation and 3-D muscle that jumps to life with each pose and you have what many are already labeling as one of the greatest physiques ever. Heath is now the thirteenth man to wear the title of greatest bodybuilder ever in the Olympia's 47-year history. The scary thing is that he's not even close to reaching his prime and with his desire to take his physique even further, the sky is the limit for the 31-year old known as The Gift.
14 September, 2011
Exclusive Interview With BIRU MAHARJAN.
Born on 14th October,1977...Biru Maharjan is one of the most veteran Builder from Nepal..whom we are proud of and we should learn from him that even Naturally we can build our Body.He is always against the steroids and people who depend on it for fast result.Here we have Exclusive Interview with him,Just only on "JustGym Dharan".
Q,Since when you are doing BodyBuilding?
A.I have been in this field since long time,i don't believe..when i look back today its already been 18years..
Q.Whom do you like to take name when we ask you about your "GURU" and whom do u inspire from?
Q,Since when you are doing BodyBuilding?
A.I have been in this field since long time,i don't believe..when i look back today its already been 18years..
Q.Whom do you like to take name when we ask you about your "GURU" and whom do u inspire from?
13 September, 2011
Defination schedule
Exercise Reps Sets
Day-1
CHEST/BACK
-Dumbell press 15,12,10,10 4
-Dumbell Flying " "
-Incline bench press " "
-Pullovers 15,12,10 3
-wide pulley pulldown 15,12,10,10 4
-closegrip pulley pulldown 15,12,10,10 4
-seated lower pulley/machine rowing 15,12,10,10 4
-one arm dumbell rowing 15,12,10 3
Day-2
Day-1
CHEST/BACK
-Dumbell press 15,12,10,10 4
-Dumbell Flying " "
-Incline bench press " "
-Pullovers 15,12,10 3
-wide pulley pulldown 15,12,10,10 4
-closegrip pulley pulldown 15,12,10,10 4
-seated lower pulley/machine rowing 15,12,10,10 4
-one arm dumbell rowing 15,12,10 3
Day-2
10 September, 2011
Interview with LAXMAN BASNET
Born on 10th october,1979 Laxman Basnet is originally from Urlabari,who was also the Nepal Army before and worked for International Police Program in Afghanistan.Presently he is in Nepal and here we have small interview that we had with him.Hope you all would support us.
Q.Since when did u start bodybuilding?
A.actually i m doing it since 2004.
Q.How did u get influence in this field of Bodybuilding?
A.i just wanted to be healthy,Actualy i saw salman khan pictures wanted to keep my body like that.
Q.Since when did u start bodybuilding?
A.actually i m doing it since 2004.
Q.How did u get influence in this field of Bodybuilding?
A.i just wanted to be healthy,Actualy i saw salman khan pictures wanted to keep my body like that.
07 September, 2011
Battle of the Biceps
Building up your biceps involves two key ingredients: increasing the training load and making sure your muscles are exposed to a sufficient number of reps. The below routine is designed to do both.
Gym गर्दा Height बद्दैन सोच्नु गलत हो ।
Weight training and Height
Bones have growing points called as growth plates or epiphyseal plates. There is a misbelief that if we train with heavy weights , these epiphyseal plates may get damaged and bones may not grow and height growth may get stunted or stopped early itself. Research has now clearly shown that this does not happen.
So weight training does not lead to stoppage of growth of length and size of bones.
Neither does it increase the growth of bones. So it does not increase the height also.
Bones have growing points called as growth plates or epiphyseal plates. There is a misbelief that if we train with heavy weights , these epiphyseal plates may get damaged and bones may not grow and height growth may get stunted or stopped early itself. Research has now clearly shown that this does not happen.So weight training does not lead to stoppage of growth of length and size of bones.
Neither does it increase the growth of bones. So it does not increase the height also.
04 September, 2011
12 Forgotten Exercises
While never mentioned among the A-list exercises, these gems deserve being revisited
Maybe you used to do them and forgot. Maybe you never heard of them before. Either way, take a look at this list of a dozen little-practiced exercises, and consider freshening up your current routine by throwing in a few of them...
Seated Cable Concentration Curls (Biceps)
Attach a single handle to a seated cable row machine or a low pulley with a very light weight set on the stack. Sit down, either on the pad or on the floor facing the stack and grab the handle with one hand. With your arm parallel to the floor and your elbow unsupported, curl the handle to your shoulder and squeeze before extending your arm again.
03 September, 2011
BSN NITRIX
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Stack with CELLMASS®, N.O.-XPLODE™, AXIS-HT™, SYNTHA-6™ & TRUE-MASS® for maximum physique and performance impact. DESIGNED FOR: Healthy persons seeking to support physical performance and recovery.* RECOMMENDED USE FOR PERSONS UNDER 200 LBS: As a dietary supplement, take 3 tablets 3 times per day, every day. Always take NITRIX® on an empty stomach (i.e., approximately 30-45 minutes before meals or 2 hours after a meal). Taking NITRIX® with food or on a full stomach may diminish its effects. Take the first 3 tablets in the morning upon arising, the second 3 tablets before lunch, and the third 3 tablets before dinner. RECOMMENDED USE FOR PERSONS OVER 200 LBS: Follow the same guidelines as above, but take 4 tablets 3 times per day, every day, on an empty stomach. |
BSN TRUE-MASS
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Stack with NITRIX®, N.O.-XPLODE™, CELLMASS®, AXIS-HT™ and SYNTHA-6™ for maximum physique and performance impact. DESIGNED FOR: Any individual who needs a calorie and nutrient-dense alternative to regular foods to assist with gaining lean muscle mass.* RECOMMENDED USE: As a dietary supplement, mix 3 scoops with 16 oz. of cold water or any beverage of your choice. Vary the amount of liquid to achieve your desired consistency. Drink 2-4 servings daily, or as needed to satisfy your protein or mass-gaining requirements. To increase your protein and calorie intake per serving and to achieve an amazing milkshake taste, use milk. |
02 September, 2011
Pick Your Perfect Protein Powder
Pick Your Perfect Protein Powder
Sick of trying to figure out proteins? We hardly blame you. Fortunately, we've dug into the scientific data for you, to help get the most out of this potent muscle builder.
All that's left for you to do is mix your shake.
WHEY PROTEIN
THE SCOOP:
Whey protein (derived from milk) breaks down fast upon ingestion, drivingamino acids through the bloodstream straight to your muscles. But whey is prized for more than just pure speed.
Whey pits all the vital muscle-mending (and building) amino acids in its gruelling mad dash to your muscles, making it a complete protein.
Manisha stands by Miss Nepal
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| Miss Nepal Malina Joshi adjusting her new crown after winning the contest in Kathmandu |
She had a simple question for the 15th contestant, Bishnu Chemjong, asking if it was better to be kind or to have integrity.
A flustered Bishnu said a person who was kind had integrity as well.
At the end of the nearly three-hour show which, however, did not have a swim suit round out of deference to conservatives, Manisha was heard saying she was impressed with the 19 contestants, especially with the five finalists, any of whom could have become the new Miss Nepal.
31 August, 2011
Miss Nepal,2011-Malina Joshi from Dharan(PROFILE)
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| From: Sunsari, Age: 23 Height: 5’6’’, Education: M.B.A. |
28 August, 2011
Bruce Lee
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| The Breakdown of the Routine |
Easy Exercises to Get Abs for Girls
OverviewWith obesity rates on the climb, more girls are searching for ways to achieve the elusive six-pack. While ab exercises can strengthen and tone your rectus abdominis muscles, you will need to adopt a broader weight-loss plan to help you remove fat from your midsection. For best results, combine regular core exercises with a low-calorie diet to begin sculpting your abs.
Lower Stomach Exercises
Benches, stability balls and ab wheels all have something in common--they can be used to work your lower rectus abdominis. Every time you do an ab exercise, your entire rectus abdominis gets worked, but you can focus on the lower region by changing your body angle. Such exercises won't do much fat burning, but they will build strength.Bench Exercises
Flat bench abdominal pull-ins work your lower abs and they can be done two different ways--with your body lengthwise or perpendicular on the bench.
Lower Ab Workouts - Don't Ruin Your Results!—
So, you’ve been doing lower ab workouts, eating right, and exercising your entire body. More than likely you are starting to see the beginning of a 6 pack abs under there. It’s exciting to see belly fat drop off and to begin seeing those muscles appear. However, if you are going to keep those results and continue to eliminate more fat, you want to ensure you don’t ruin your results by making some bad decisions. Here is a look at several things you need to avoid so you won’t sabotage those hard earned results, your 6 pack abs.1 - Avoid Fast Food
One thing you need to avoid is fast food. In fact, you may want to avoid most restaurants as much as possible. While a nice dinner out sounds great, some research will show you that many meals at restaurants have more than 1500 calories in them, not to mention all the fat. If you do eat out, make healthy choices.
27 August, 2011
25 August, 2011
१२ औ मिस्टर धर्मश्री
नेपाल ब्यायाम मन्दिर द्वारा आयोजित नेपालको प्रतिष्ठित शारीरिक शुघठन प्रतियोगिता १२ औ मिस्टर धर्मश्री ४ वर्षको अन्तराल पछि आउदो सेप्टेम्बर २३ र २४ तारिखमा सम्पन्न हुन् गईरहेकोछ। उक्त प्रतियोगितामा हंगकंग नेपाल बोडी बिल्डिंग एशोसिएशनले पनि सहभागी जनाउने निर्णय गरेको छ । संस्थाको तर्फबाट संस्थाका सदस्य मिस्टर हंगकंग नेपाल २००८ लोकेन्द्र परियार र मिस्टर हंगकंग नेपाल २००९ श्री शम्भु कुमार तामांग सहभागी हुनको लागि तयारी अबस्थामा रहेको तर शम्भु आफ्नो कामले गर्दा सहभागी हुन् नसक्नु हुने भएकोले लोकेन्द्र परियार सहभागी हेभी वेट समुहमा सहभागी हुदै हुनुहुन्छ । शम्भु तामांग भन्नुहुन्छ-" प्रतियोगिताको लागि पूर्ण रुपमा तयारि अबस्थामा रहेर पनि आफ्नो काम बिशेसले गर्दा प्रतियोगितामा सहभागी हुन नपाउदा धेरै दुख लागेको छ । मेरो व्यक्तिगत साथै संस्थाको तर्फबाट लोकेन्द्र परियारलाई प्रतियोगिताको लागि सफलताको शुभकामना छ "।
23 August, 2011
22 August, 2011
Abdominal training Schedule
ABDOMINAL TRAINING
UPPER/MIDDLE ABS:-
SETS REPS
1)Flat half sit-ups 5 5minutes
2)Decline half sit-ups 4 50
3)Incline sit-ups 4 50
4)Cable crunches 4 50
5)Wheel machine 3 2minutes
6)Leg throw-up 5 50
7)Bench leg throw 4 50
LOWER ABS:-
1)Leg raises 4 50
2)Half leg raise 4 50
3)Hanging leg raise 4 30
4)Seated leg throw 5 3minutes
SIDE ABS:-
1)Twisting 4 5minutes
2)Side bend 4 5minutes
3)Incline side crunches 4 5minutes
4)Flat side crunches 4 5minutes
5)Decline side crunches 3 5minutes
6)Hanging side leg raises 3 2minutes
7)Pulley side crunches 4 3minutes
On request of:- Sampurna Tamrakar(Dharan,Nepal),
Ganesh subba(Doha,Qatar),
Drajonesh Shrestha(Doha,Qatar),
Bimsara Wijesundera(Sri Lanka),
Arun limbu(Okhaldhunga,Nepal),
Roshan Basnet(Beltar,Nepal),
Rajkumar Shrestha(Kathmandu,Nepal).
Roshan Basnet(Beltar,Nepal),
Rajkumar Shrestha(Kathmandu,Nepal).
18 August, 2011
15 August, 2011
How To Build Huge Guns - Complete Muscle Building Arm Workout
There are few things in bodybuilding that are as desirable as big muscular arms. In fact when most people pick up a dumbbell for the first time they try to perform some sort of bicep curl with it. And when people ask you to “flex your muscle” you automatically assume that they are asking to show them your bicep.We all want big baseball biceps and horseshoe triceps. The kind of arms that will make you proud to wear a short sleeve shirt and show them off. But most people go about arm training the wrong way. A typical arm workout for most guys involves endless sets of curls, usually lifting way too heavy and swinging and cheating the weights up.
14 August, 2011
"यो मन त मेरो नेपाली हो"
"It's not d critic who counts,not d one who points out hw the strong man stumbled or hw the doer of deeds might hav done them better.The credit belongs to d man who is actually in the arena,whose face is marred wid sweat&dust&blood;who strives valiantly;who errs and comes short again and again;who knws d gr8 enthusiasms,d gr8 devotions & spends himself in a worthy cause;who,if he wins, knows the triumph of high achievement;and who,if he fails,at least fails while daring greatly, so that his place shall never be with those cold&timid souls who know neither victory nor defeat."
Admin.
www.justgymdharan.blogspot
12 August, 2011
German Volume Training schedule:
German Volume Training
(10 sets of 10 reps)
If you are at a plateau in your training or would just like to try something different, you should give the "German Volume Training" method a try. This is a great program for packing on muscle mass quickly. Gains of ten pounds or more in six weeks are not uncommon!
The "German Volume Training" method is easy to follow. The goal is to do ten sets of ten reps with the same weight for each exercise. You need to start off with a light weight, approximately 50-60% of your 1 rep max weight. For example, if you can squat 300 lbs for 1 rep, then you would use between 150 and 180 lbs for working out with this exercise.
For this workout you do only 1 compound exercise per body part. Some good exercises include:
Chest: Barbell or Dumbbell bench press
Back: Barbell rows or Cable rows
Legs: Squats or Leg press
Shoulders: Seated barbell or dumbbell press
For smaller muscle groups such as biceps, triceps, calfs, abs, etc. you can do 3 sets of 10-15 reps. (i.e. 3 sets of bicep curls, 3 sets of tricep push downs, 3 sets of calf raises, etc.)
Here is a sample German Volume Training schedule:
Monday:
Chest & Back
- one exercise for each and do 10 sets of 10 reps
Wednesday:
Legs, calfs, and abs
- 10 sets of 10 reps for Legs
- 3 sets of 15+ reps for calfs and abs
Friday:
Shoulders, biceps, and triceps
- 10 sets of 10 reps for shoulders
- 3 sets of 10+ reps for biceps and triceps
Do not workout on Tuesday, Thursday, and weekends. This will give your body time to rest and grow.
Rest only 60-90 seconds between sets. The first few sets will feel easy, but as you progress through the workout the sets will get harder as you fatigue. When you can complete all 10 sets of 10 reps with good form increase the weight by 5%.
Give this program a try for 6 weeks and I am sure that you will be pleased with the results, you may even have to buy some bigger clothes!
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