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Pull your shoulders back, brace your core, and look straight ahead. The glutes are the deltoids of your hip. Step 4: Repeat this motion for the desired amount of reps and then switch legs. The server responded with {{status_text}} (code {{status_code}}). However, a little weight goes a long way with this exercise, so you wont need a lot to make it harder. Well-developed legs are a must if you want to look and perform at your best. Lunges are important exercises and they are not just for athletes. Most definitely! Your quads are still working, but you may not feel them as much as your butt and hammies. This Outdoor Lunge Series Builds Your Legs Since reverse lunges. The adductors pull your legs in toward the midline of your body. Add in deficit-style reverse lunges and you basically have nothing. Just put the effort in and dont allow an athlete to go through the motions. The incidence of ACL and Achilles injuries, even non-contact injuries, is rising, as anyone who watches football, basketball, or soccer knows. A good progression if you have mastered deficit reverse lunges. Without overdosing the progressions, I will share some reasonable ways to get athletes comfortable moving toward more demanding variants of the reverse lunge and deficit reverse lunge. The difference between lunges and squats is simply how many feet are on the ground and when. Forward lunges will also likely challenge your core . Deficit Reverse Lunges Lunges are great for strengthening your entire lower body, including your glutes. Then, with your back to the bench, place your front foot on the raised platform and your other foot on the bench behind you. They combine compound and isolation exercises and different Activities like running and lifting weights are good for your health, appearance, and body composition. For athletes, deficit reverse lunges will help add. When it comes to this move, one of the most common mistakes is cutting the depth of your back leg. Static lunges: when going down, the front leg works harder, especially the gluteal muscles and the quadriceps. Deficit Forward Lunges. Or, you could alternate between these two great exercises or even do them both in the same workout. Safely loading an athlete to near maximal efforts is the name of the game with progressive overload. Simply raise and lower your arms if you find it hard to coordinate your upper body with your legs. Deficit lunge is a very effective exercise. Below are more alternatives that will serve to work the same muscles. One of the reasons I think we overlook lunges is that most of the time coaches use the lunge as an ancillary lift instead of making it a primary exercise. It also makes for a formidable finishing move. Those differences are the reason deficit-style reverse lunges are usually lighter in load, but it all depends on the skill of the lifter, the coaching program, and of course, the load and elevation. Deficit reverse lunges are a highly effective lower-body exercise, but that doesnt mean you need to do them all the time. In this article, I tackle more than just why the exercise matters and how to do itI put it head to head with similar exercises and make a case for placing it on a pedestal. For beginners, a single dumbbell may be all it takes to provide a solid challenge. Let it dictate how it creates value in your situation. For example, if you are a powerlifter and want to squat HUGE weights, deficit reverse lunges dont offer many benefits. With deficit training, you perform your chosen exercise on a raised platform so you can descend further than usual. Look to find ways to teach the rear leg to contribute in different ways by increasing and decreasing the joint angle. Exercise Directory. Keeping your back flat and your core engaged, step your left foot behind and outside your right foot, lowering your hips until your right thigh is parallel with the floor. Use split squats and incorporate different weight shifts to make a difference with your athletes. Located on the back of your thighs, the hamstrings are responsible for hip extension and knee flexion. As such, deficit reverse lunges are suitable for most beginner, intermediate, and even advanced exercisers. The deficit reverse lunge is a great move for helping build bigger squat numbers (it can work as a primary leg day movement). Still, this badass move plays a critical role when it comes to making .css-16acfp5{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-thickness:0.125rem;text-decoration-color:#d2232e;text-underline-offset:0.25rem;color:inherit;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}.css-16acfp5:hover{color:#000;text-decoration-color:border-link-body-hover;background-color:yellow;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}unilateral leg day strength gains. I think most coaches know this, but its important when the weight becomes heavy enough to consider it a primary strength exercise. Lunges arent the only exercise that benefits from a deficit. They feel slightly different, with deficit reverse lunges being more glute/hamstring dominant and Bulgarian split squats hitting the quads a bit more, but any differences are relatively small. This hip external rotation exercise allows you to strengthen some of the most important muscles for good lunge form while completely taking the weight off the ankles. To deepen the burn, carry dumbbells or a kettlebell during your curtsy lunges. That means they involve multiple muscles and joints working together. Step forward with right leg and lower into a lunge, then twist torso to the left. Very similar to a deficit reverse lunge. For example: The Walking Lunge, Dynamic Forward Lunge, Split Squat, Side Lunge, and Clock Lunges are all . Make sure you stay tight until the bar touches down. Improvements in balance, mobility, etc., will also be beneficial for athletes. Place two thick bumper plates or low platforms about two feet apart. Deficit reverse lunges work because they take you further into hip flexion. If youre stopping the movement at 90 degrees, youre defeating the purpose of adding the elevation. 3. One variation in particular, the reverse lunge, is especially effective, since it can be easier on the knees. Targeted muscles: quads and core. You can also do this exercise in a non-alternating fashion, i.e., do all the reps on one leg and then switch sides and do the same number on the other side. Stand up tall, brace your abs, and pull your shoulders down and back. Reverse lunges from a deficit, utilizing dumbbells or other overload tools, are great for knees and help improve mobility with athletes. Use a longer stance to increase glute and hamstring engagement or a shorter stance for more quads activation. Try double deficit step-through lunges by placing platforms in front and behind you, too. Alternate legs for the duration of your set. The key takeaway with the science of the movement is that it does get hamstrings and glutes well, but it doesnt create a validated safeguard in the literature for injuries. The first is the lean and the second is the non-support leg. Take a large step forward, bend your legs, and lower your front knee down to within an inch of the floor. THERE'S A REASON some people cringe when they see lunges on their workout plan. With deficit split squats, you do your reps without moving your feet, so there are no transitions to coordinate. Begin the movement by extending your arms straight out in front, so they are parallel to the floor. If you like the deficit reverse lunge now, you will love it after reading this article. Just seeing the rhythm of the descent and rise back up can be valuable, as the deficit reverse lunge is a strength movement and speed is usually not the goal, says @spikesonly. I am not a purist, but I prefer overloading the reverse lunge before adding height or a step. STATIC LUNGES. While there is nothing wrong with doing a few sets of deficit reverse lunges whenever the mood takes you, youll get more from this exercise if its part of a balanced lower body workout. Unskilled athletes usually need some time to literally synchronize muscle groups. Depending on your mobility, you may be able to use quite a big deficit for your reverse lunges. The key is that loads for deficit reverse lunges are less than split squats and the range of motion is lower than step-ups. This creates a much more demanding workout thats also good for mobility and flexibility. Time your rest periods and stick to 60-90 seconds. At times during the year, especially during the heavy periods of strength development or competition, athletes are not in the mood to add a step, as they are mentally tired as well. Step 3: Come up out of the lunge and return to starting position with both feet on platform. But as you progress, feel free to experiment with increased elevation to get an even deeper stretch. Brace your abs and slightly arch your lower back. The deficit reverse lunge is a compound exercise that builds strength and size in the hips and thighs. If you have a good plan and can see progress from year to year with your athletes, its likely the programming works. Deficit Reverse Lunge: Muscles Worked, Proper Form. Heavy sled pushing has no real viable eccentric component, so using that exercise resembles pushing a load up a long staircase. This requires. Having the front foot elevated allows for greater depth as the ground is now less of an interference, but we cant give any exercise the benefit of the doubt because it is on one leg. In addition to sport, he is a supporter of environmental protection as well as the arts. You need to pay extra attention to what that back leg is doing. Also known as split squats, this alternative is best suited for those who . Adding a barbell to the back does increase risk, but what is the plausibility that someone will collapse under the weight? Deficit step-through lunges combine front and back lunges to hammer your quads, glutes, and hamstrings in no-time flat. Your deficit reverse lunge rep range depends on several factors, including your training goals, fitness level, exerciser status (beginner, intermediate, advanced), and whether you are using extra weight or not. But not in weightlifters, even when they have accidents involving massive amounts of weight. Being agnostic to style and caring only about whats best for the athlete isnt a popular path, but if you do your homework, you will always see a bias behind nearly every exercise. If you add the deficit reverse lunge exercise into your program for a short phase and it makes a difference, Ill be happy. This improves their flexibility and counteracts the shortening and tightening that can happen when you sit for long periods. This means the reverse lunge puts less stress on your knees than other lunge variations on this list. Done for high reps, Hindu squats are an excellent cardio conditioning exercise. Its no coincidence that some of the most effective exercises also have the largest range of motion (ROM). Reverse lunges are a single-leg exercise. This is a good step up from deficit reverse lunges and ideal for intermediate exercisers. Usually, if both the posture and step back are done properly, the lift falls into place, so letting the athlete find their balance slowly and complete the step back is enough. Its called deficit training. How to do Deficit Dumbbell Reverse Lunge: Step 1: Begin with both feet on a step platform about hip-width apart and dumbbells in hand. Increase the height of the front step as your mobility improves. What loads are risky and what is just normal? While deficit reverse lunges are a mostly beneficial exercise, there are also a few drawbacks to consider: Stepping backward off a platform into a lunge may be challenging for some people, and you may lose their balance. But you can step it up even moreliterally. Natural bouncing back is fine if the support leg is working during the exercise, and a force plate can teach us enough about how an athlete is able to manage the task. Reverse lunges, especially with a deficit, can challenge the ankle joint, depending on the descent and style of the movement. Good for racket sports players, e.g., tennis, squash, etc. Rest a moment, swap legs, and do the same number of reps on the other side. Maximal range or near maximal range work helps sustain mobility, but to improve range you need to incorporate other variations. There is no ideal way to program the reverse and deficit reverse lunges, so trust your instincts and keep good record-keeping. As the box becomes higher, I just recommend dumbbells and work range and reps; as the box becomes barely elevated, load is the variable of choice. I recommend using the same depth as a bilateral squat, but some extra range shouldnt be an issue if the load is mild. The human body consists of about 600 muscles. This is going to provide a friendlier knee angle to work so can get a better grasp on form. At the end of your rep, make sure you are standing fully upright but dont lean back. When doing this, your back leg must drop lower than the surface your front foot is standing on. Lift a weighted barbell and rest it across your upper back, holding it steady with your hands in an overhand grip. Repeat on the right leg. Bonus: Strong glutes support your back and knees, so curtsy lunges help soothe achy joints. I do think we need to focus on ways to make sure athletes do the lift properly, so here are a couple of points to consider. Stand with your legs together, arms by your sides. You can go slightly higher with dumbbells, but the contributions of the rear legs become a little murky. A complete lower body workout in one exercise. The higher the platform, the more demanding this exercise becomes. The deficit reverse lunge is a great exercise at activating the glutes and building unilateral lower body strength. The staple leg exercise can be brutal on the lower body once you rack up lots of volume. If the deficit is so significant that you cannot do this, you are pretty much wasting your time, and the bigger deficit is just for show. Whats new with Kinvents third-generation KForce force plates? Lower your hips, lift your chest, and straighten your arms. Sure, a curtsy lunge may sound like a weird, medieval, princess-in-training exercise, but it's actually one of the best exercises for toning your inner thighs. As good as they are, youll get bored of them if you do them too often. As for the deficit, I already got the process started with the step-up article, as the movement does have some connection to the high box leg exercise. Use pause and weight shifts to maximize mobility. Step 2: Step back with your right foot and bend at both knees until both legs make a 90 degree angle. There are several variations and alternatives you can use to keep your workouts productive and interesting: If you find switching from one leg to the tricky, youll probably find this exercise a little easier. Try this exercise with dumbbells by your sides for a more demanding workout. Range of motion is important for building muscle, getting strong, and developing healthy, mobile joints. A strong athlete should be able to hit body weight with a step-up near half the height of the tibia if they are really well trained. By increasing the load, it can be used in all sorts of strength training programs, or by doing the bodyweight version, it can be used in HIIT circuit workouts or warm-ups. Step back into your reverse lunge, bending your knees at a 90 angle. You power this movement with your front leg, driving into your heel as you step back up to stand. Drop as low as possible, you should be nearly touching the floor to get that hip stretch this move was intended for. Copyright 2023 SimpliFaster. If only there was a way to safely increase ROM to make these exercises more effective. What does a backward lunge work? Allow the back knee to come as close to the floor as possible. An athlete using five reps or less and replacing a bilateral or split squat should only be elevated a few centimeters. Use a shorter stance to increase quads activation. Feel free to manipulate the tempo of the movement, loading schemes, and sequence with placement of the exercise to complement what you are doing in your program. #4. So if I had to choose between lunges or squats to build bigger and stronger glutes, it would definitely be lunges. This means the entire foot, from your toes to the heel, are flat and secure, not dangling off the edge. Rest for a moment, swap legs, and then do the same number of reps. Primary: Quadriceps, hamstrings, gluteus maximus. Id rather be overcautious and go conservatively and use a rack than go too heavy and play with fire. Lunge-squat combo . Short range is less than anatomically available distance, so make sure you dont confuse full-range options that are usually dumbbell- or plate-loaded. Beginners may see greater benefits early on if you stick with the traditional reverse lunge. Video 2. Good for developing balance and mobility. How to do Bodyweight Reverse Lunge: Step 1: Stand with your feet together. Your feet should now be flat on the floor. The deficit is created by lunging backwards from a raised platform. Many coaches will be fine programming single leg variants as an accessory lift, but when it becomes the main course, then it seems the arguments begin. Physical therapist Vien Vu presents the pros and cons in this product review. Hearst Magazine Media, Inc. All Rights Reserved. Coaches often use dumbbell and other resistance modes because the momentum and balance requirements are higher than for stationary leg lifts. Push back up and bring your feet back together for one rep. Deficit Curtsy Lunge. Step back a few feet onto the ball of your left foot, keeping the right leg planted. Do your next rep with the same leg or alternate sides as preferred. Once you've worked through this exercise and understand the mechanics, then you can progress to reverse. Requires and develops better mobility and balance than deficit reverse lunges. The abductors have an essential role to play in deficit reverse lunges as they help stabilize your knees and hips to prevent unwanted movements. No Practices? Friends dont let friends skip leg day, or so the popular meme says. Teaching the movement without load and without a deficit is a natural starting point, and if you can implement a reverse lunge cleanly without problems, adding dumbbells and a step makes sense. Now that weve completed all of the background work, lets jump into programming. This advanced move can allow you to work with a more challenging level of load while creating a whole new amount of stability work for your entire body. However, the reverse action and deficit mean that the glutes and hamstrings are more active than they are during forward lunges. Start standing on the platform with both feet. Also, your knees and hips work through a larger-than-normal range of motion. You can also do this exercise with an alternating leg action, swapping sides after each forward/backward lunge. The first part of setting up for the deficit reverse lunge is making sure your feet firmly placed on the elevated surface before starting. If you're a beginner, then I'd highly suggest to start with the reverse lunge. Raise your front foot a few inches, and you'll be doing a deficit reverse lunge , which will crush not only your quads but most of your lower body, says Men's Health fitness director Ebenezer Samuel, C.S.C.S. Please contact the developer of this form processor to improve this message. Compared to forward lunges, deficit reverse lunges are very knee friendly. Video 1. There really is no reason to choose between them. Double cross curtsy lunge. However, compared with the front lunge, the reverse lunge exercise puts greater emphasis on the gluteus maximums and hamstring muscles. Having that frame of reference is a good start. Build muscle strength, size, or endurance. Loading options for deficit reverse lunges include: These exercises are so similar that its hard to choose between them. Drive through the heel of the leading leg to ascend to the starting position. Regarding the number of sets two to four should be plenty. The barbell back squat is the king of leg exercises; hardcore gymgoers revere it. They both work the same muscles and load your muscles with more or less the same amount of weight. The main muscles worked during the reverse lunge (or backward lunges) are similar to the forward lunge - the Glutes and Quadriceps. For convenience and simplicity, I organize the reverse lunge family into four categories. Reverse the movement to return to the starting position. Make sure your rear knee is below the level of your feet. While it's true they give your quads a toasting, going further into hip flexion will take your glutes in to a deeper stretched position and work them hard at longer lengths. Exhaling sharply, push your body up to the starting position and raise your arms so that they are extended in front of you. You should feel like a tightly coiled spring, ready to explode. The Deficit Reverse Lunge: Coaching Cues Set up a step platform with no more than 2 risers under it. Go Get Faster Anyway (A Four-Week Speed Training Plan), Curved Treadmills: Pros and Cons That You Should Know, Top 10 Resistance Band Exercises Athletes Should Use, CVASPS Seminar Q&A Series: Boo Schexnayder, Preventing ACL and Achilles Injuries with Elastic Strength Training, Cody Hughes: Student-Athlete Preparation Podcast. You can find his work elsewhere at Mashable, Thrillist, and other outlets. A lot of lifters think this means squats, squats, and more squats, but there are plenty of other movements that are just as effective as the so-called king of exercise. 7 Deficit Reverse Lunge Variations and Alternatives. Push off your front leg and return to the starting position. Bend your legs and lower your back knee down toward the floor, so its below the level of your front foot. Lunges and deficit-style options are not the only lower body exercise that can help improve knee health and challenge ankle mobility. .css-13y9o4w{display:block;font-family:GraphikBold,GraphikBold-fallback,Helvetica,Arial,Sans-serif;font-weight:bold;margin-bottom:0;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-13y9o4w:hover{color:link-hover;}}@media(max-width: 48rem){.css-13y9o4w{font-size:1.05rem;line-height:1.2;margin-bottom:0.25rem;}}@media(min-width: 40.625rem){.css-13y9o4w{font-size:1.28598rem;line-height:1.2;}}@media(min-width: 48rem){.css-13y9o4w{font-size:1.39461rem;line-height:1.2;margin-bottom:0.5rem;}}@media(min-width: 64rem){.css-13y9o4w{font-size:1.23488rem;line-height:1.3;}}How to Do the Single-Leg Hip Thrust, Build Up Your Back With This Key Gym Machine, How to Do Rack Pulls for Stronger Deadlifts, The Heels-Elevated Goblet Squat Is a Leg Day MVP, The Suitcase Carry Is an Underrated Core Exercise. Stand on the platform with your feet together and bend your knees slightly for balance and stability. Since most of the loading will come from conventional dumbbells or barbells, its safe to say that equipment manufacturers are not behind closed doors, pushing an agenda with this article. As Arrington explains, "In a reverse lunge, we get a good stretch in the glutes, though your quads and your hamstrings are helping you as well." And spoiler alert: You're definitely going to feel the burn. Place a low platform, e.g., a bumper plate or aerobics step, about two feet in front of you. VBT or power monitoring of the exercise is, in my opinion, overdoing it and getting to the point of measuring for the sake of measuring. The reverse lunge is a hip hinge dominant movement, and will activate the posterior chain musculature significantly more than it's counterpart. Typical reverse lunges with moderate loads are knee friendly and popular with coaches. You definitely dont need technology to know if the exercise looks good and is performing well, but its good to see how the forces are mitigated with a few experiments so we can learn more about how athletes problems respond to the movement. If you can do more than 20-30 reps per leg or simply do not enjoy high-rep training, using weights will bring your rep count down to a more reasonable level. While forward and reverse lunges both work the glutes, legs and abs, each emphasizes different leg muscles. Two-thirds or more of the weight should be traveling through your front leg. Since youre herewe have a small favor to ask. Adopt your normal deadlift stance normally with your feet between shoulder and hip-width apart. When not lecturing, training, researching, or writing, Patrick is busy enjoying the sunny climate of Cyprus, where he has lived for the last 20-years. And because there's a balancing component involved, they also target the small stabilizing muscles in your hips and thighs. In fact, its fair to say that this exercise works virtually every part of your lower body! However, while this exercise is certainly simpler, it works all the same muscles as deficit reverse lunges. Secondary: Latissimus dorsi, trapezius, biceps, deltoids, forearms. Take a shorter step back to increase quadriceps engagement. As the load increases, safety becomes more of a factor because the exercise risk increases. Alan Bishop inspired to me to take the loaded maximal range motions to the next level. One of the reasons I wrote this article was to help guide future science and use a little bit of reasoning to connect existing science. Just seeing the rhythm of the descent and rise back up can be valuable, as its a strength movement and speed is usually not a goal of the exercise. Single-leg-supported exercises are different than lunges, and lunges are, of course, different than split squats and other two-legged squats. Set up a low platform, such as an aerobic step or one or two stacked weight plates. The main muscles trained by deficit reverse lunges are: Quadriceps The quads are the muscles on the front of your thighs. Single-leg deadlifts are a top alternative to lunges if you have bad knees because they don't require as much bending at the knees. The other muscles involved include the quads, glutes, abdominals, back, and . Medically speaking, coaches are more concerned than ever about hip and spine injuries from lower body lifts. Brett Williams, a fitness editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. I have yet to see a lot of videos of split squats and lunges failing with a barbell, so most of this will be about conventional squats and racks. I've included sets of up to 20 for those without weights and doing a bodyweight-only program. The adductors are located on the inside of your thighs and are a group of three muscles: longus, brevis, and magnus. By changing the height of your front foot placement, youre going to increase your range of motion to add a deeper stretch. Get more from deficit reverse lunges while keeping your risk of injury to a minimum by following these guidelines: Not sure if deficit reverse lunges deserve a place in your leg workouts? In a lunge, many muscles work to both mobilize and stabilize the body. Regular full-range reverse lunges with a large step back are great for athletes who just need to get some work done with low risk and low technical demand. I just care that the leg is active and the balance is solid. Deficit reverse lunges are a compound exercise. How to perform: Lay on your side with the hips and knees bent, supporting your head with your hand. The main recommendation I have is not to force the exercise to fit a problem that other options may solve better. Adding a low box encourages control and technique changes common with all lunges. With lunging, whether heavy or light, you really are just managing the strength program and becoming familiar with the exercise. The front rack reverse lunge trains the following muscle groups: Quadriceps Adductors Glutes Core Upper Back PERFORMING THE FRONT RACK REVERSE LUNGE WITH PROPER TECHNIQUE Pick up two kettlebells (dumbbells are okay, but kettlebells are better) and hold them at your sides (you could also use just one kettlebell as well) The reverse lunge targets a handful of muscles in your lower body, such as: Quadriceps Gluteus Maximus Hamstrings Adductors Calves Although reverse lunges can give your core a good burn, it's primarily a lower-body strengthening workout that activates your glutes and quadriceps. Jeff Tomko is a freelance fitness writer who has written for Muscle and Fitness, Men's Fitness, and Men's Health. Theyre almost as effective and even easier on your joints. Attach a D-shaped handle or rope handle to a low pulley. You can also do this exercise by raising just your front foot. Reverse Lunge. Our team of experts include a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists. So it doesnt lead to overuse syndromes or imbalances from unnecessary redundancy, we cant just oversimplify the process of single leg exercises. It turns out that there is a way to increase ROM, especially with floor-based exercises like push-ups and lunges. Your email address will not be published. For athletes, deficit reverse lunges will help add. Step back and across with your right foot so the toes of your right foot make contact with the ground in line with the outside of your left foot. Incorporate your upper body into the curtsy lunge with this move. He is a freelance consultant for human performance companies interested in innovation and design.
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