what's the Exercise Balls mean !
The Best Dumbbell Exercises To Start For Beginners
Dumbbell Exercises To Start
The aim for beginners to weight training must be to lay the foundations for the intensive workouts and exercises that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together different elements such as nutrition and rest but choosing the right exercises is crucial. In this article we describe the dumbbell exercises that will enable new bodybuilders to develop the general strength and body conditioning needed.
Initially beginners should aim to complete two sets 10-12 repetitions, but after a few weeks, when you have developed sufficient control and basic strength, experiment with one set of six to eight repetitions to failure. This will maximize your muscle growth and give you the impetus to move on to the next stage of development. Before long you'll find the use of this single piece of equipment restricting, so later in this series of articles we'll pull together a muscle boosting exercises program that utilizes other equipment to take you to the intermediate level.
At the same time, learn to work with these dumbbell exercises in order to get used to working your muscles.
program to begin with dumbbell exercises
Start off training four days a week and parts of the body work on the following basis not forget to include rest days:
Day 1 - Biceps, Back, Abs
Day 2 - hamstrings, shoulders, abdominals
Day 3 - Quads, forearms, calves
Day 4 - Triceps, Chest, Abs
The exercises recommended for beginners are:
CHEST: Bench press, flyes
UPPER BACK: Prone reverse flye, seated reverse flye, bent over row, pullover
SHOULDER: Lateral raise, shoulder press, upright row
TRICEPS: Lying triceps extension
BICEPS: Curl, concentration curl
FOREARMS: Wrist curl, wrist extension
LEGS: Squat, leg curl, calf raise
Walk more steps to Improve Health and Fitness
10,000 steps is the best fitness exercise
It's a fact, America is becoming obese at an alarming rate and the rest of the world is closely following. We eat more (and more fake stuff) and exercising less or getting no exercise at all. Our health is in steep decline and doctor and hospital visits are at all time highs. Just a short 30 minute walk exercise a day can begin to change that.
You name it, we have it, and it's getting worse. Heart and cardiovascular disease, hypertension, stroke, levels of glycemic control, diabetes, obesity, etc.. The U.S.
Surgeon General recommended that at least 20 to 30 minutes of moderate physical activity each day and many of us are well below even that.
Studies show that the average person take about 3,000 to 5,000 steps per day, and some even much less. Let's face it, just do not exercise our ancestors did a hundred years ago or more and tend to eat more refined foods. For some of us, most of the actions we take are on the couch watching TV in the fridge so we can fill snacks. For others, like me, we sit at a computer all day as part of our work.
how to walk as fitness exercise ?
Many health experts recommend we walk 10,000 steps per day to maintain your weight and overall health. 10,000 steps are approximately 5 miles, more or less depending on the length of the stride. You will need to buy and use a pedometer to count the number of steps you take each day. Follow the instructions that usually come with the pedometer.
Do this for a week or two and get a good average number of steps. Your goal is to reach 10,000 or more steps each day. There is nothing magical about 10,000, but it will put you on the right track.
Generally, a person burns about 100 calories walking a mile, depending on age, size and fitness level. The heavier you are, the more calories are burned.
tips to get more steps and walk easly (exercising without exercise !)
Be creative on how to increase your steps. At work, take a walk during lunch. Go for a walk with your spouse or children. Walking the dog. Walk to the store instead of driving or parking at the far end of the parking lot. Use the stairs instead of the elevator. For me, taking a walk 2 miles briskly in the area twice daily (aerobic walking) every day. Just do whatever works best for you, but do it! You will need good walking shoes and socks to prevent injury when walking for fitness exercise (like aerobic walking).
more about walk exercise
Go to your favorite search engine and type in "10,000 steps" to learn more about this economy, life-changing life of the program. The information is abundant.
An effective exercise routine for beginners
effective exercise routine
Let’s start with this very important rule: NEVER OVERDO THE FIRST FEW SESSIONS. Many beginners to exercising fall in this trap, especially when they do not have qualified trainers with them. They get too excited and lose patience. They try to produce in two weeks what often takes years to achieve.
They begin by going all out right from the start doing as much as they can. The next day, their joints and muscles lock up in pain. Then, they get discouraged, stop exercising for a while and give it up altogether. Workouts should start out smooth and easy.
Here is a warm-up exercise routine to do 1 set of before every workout, but do 3 sets of these functions can be a good workout, especially if you are a beginner.
LEG STRETCH
Lean over deeply on your left foot while your right leg is stretched out to your right side. Maintain balance.
Slowly lift with your left leg to a standing position.
As you stand, spread your feet wide apart.
Repeat this for ten counts.
Do steps 1 to 4 again, this time, alternate the legs’ position (left becomes right, and vice-versa).
This exercise warms up your legs, calves, and abdomen.
LEG SQUAT
Stand erect, chest out, with your buttocks protruding and your stomach in. Put your hands straight out in front of you. Relax.
Do squats by bending your legs to lower your body. Bend your legs until your upper legs (thighs) are parallel to the ground and you are in a squatting position. Keep your body erect as you squat.
Then raise yourself as you straighten your legs back to a standing position.
Do around 5 to 10 squats. Inhale deeply as you go down. Exhale as you stand up.
This exercise warms up your leg muscles, calves, and the muscles in your abdomen.
TRUNK TWIST
Stand with your feet about 3 feet apart. Relax.
Place your hands behind your head with your elbows out to the sides.
Very slowly, twist your body to your right without moving your legs or feet. Try to twist to your right as far as possible. Your face and body should be facing your right side while your legs remain steady. Then hold on to this position for 10 seconds.
Place your hands behind your head with your elbows out to the sides.
Do the same to your left side.
This exercise warms up your legs, back muscles, and abdomen.
ARM ROTATION
Stretch out your arms to your sides. Keep them level with your shoulders.
Simultaneously rotate both arms to the front. Do this 20 times each rotation.
This exercise your shoulders, arms, and back muscles.
ARMS PRESS
Bring your right and left palms together. Have all fingers and palms pressing each other in front of you while pointing the fingers upwards.
Simultaneously push one palm against the other as hard as you can. Keep pushing for 5 seconds. Relax. Then push again for 5 seconds.
Do this ten times. Exhale as you push, and inhale as you relax.
Then press both palms in front of you while having their fingers pointing in different directions one set of fingers pointing to your left, the other set to your right. If your left fingers point to the right, your left hand should be under your right hand.
Push both palms against each other, the left palm pushing upwards, the right palm pushing downwards.
Exhale as you push, and inhale as you relax. Do this ten times. Then change the positions of your palms (left over right) and do the same procedures.
This exercise your forearms, arms, shoulders, and latissimus muscles (the muscles at the sides that give your body a V shape).
NECK PUSH
Gently move your head to your right side while your right hand gently pushes back against it. Do this once.
Gently move your head to your right side while your right hand gently pushes back against it. Do this once.
Gently move your head to your left side as your left hand gently pushes back against it. Do this once.
Gently move your head backwards as your left or right hand gently pushes back against it. Do this once.
Gently bow your head to the front as your right or left hand gently pushes against your forehead. Do this once.
This exercise strengthens your neck muscles. Never do neck rotations.
PUSH-UP
Do slow push-ups from 10 to 15 counts.
This exercise your arms, chest, shoulders, part of your abdomen, and part of your back muscles.
JOGGING
Jog in place for 3 minutes.
Then jog in place a lot faster for 2 minutes.
Then jog in place with a normal pace for another 3 minutes.
This exercise gives you a good leg and calf warm-up. This also serves as aerobics for your lungs and heart.
That's it! That should do it. After the warm exercise routine above exercises for a while, you should be ready to start lifting weights and cardio workouts regularly. Then do 1 set of these exercise routine to warm up properly before you start each workout.
20 Minute Home Workout
home workout to stay fit
If you are busy, not able to get up early morning or have no time for gym just follow this 20 minute home workout to stay healthy and in best fitness.
1) Jog: in one place for 3 minutes
this is the first exercise that you should do in any workout
2) Jumping jacks: 25 repeats
When landing, bend your knees slightly to reduce the impact on knee joints.
3) Crunches: 15 repeats
Lie flat on your back with your knees bent. Place your hands behind your head with elbows pointing outwards. Support your neck with your hands.
Keep your neck in a straight line with your spine. Flex your waist to raise the upper torso from the mat. Lower yourself until the back of your shoulders touches the mat.
Muscle worked : rectus abdominis
4) Hip Bridges : 10 repeats
Lie on your back. With your hands at a 90 degree angle to the floor, lift your body off the floor to form a straight line, a sort of a bridge, from the shoulders to the knee.
The position should resemble a table … your hands and legs as the legs of the table and your upper body to your knees as the surface. Hold this position for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself.
Muscle worked: Lower back, hamstrings and gluteus. 5) Step – up’s: 1 minute
You will need a stepper for this.
Muscle worked: hamstrings, gluteus, quads.
6) Reverse crunches: 15 repeats
Lie on your back with your hands on hips. Keep you knees bent. Bring your knees towards your head, until your hips come slightly off the floor. Hold this position for a second, and then lower your knees.
Muscle worked: lower abs and oblique.
7) Mountain climbers : 1 minute
Get your hands and knees and raise your knees like a starting block sprinter. Run in that position, supporting your upper body with the palms of your hands. Keep your back straight.
Muscle worked: triceps, deltoid muscle, gluteus, quads, hamstrings, calves.
8) Push – up’s: 15 repeats
Muscle worked: triceps, deltoids, pectorals.
9) Squat thrusts: 1 minute
Stand up straight. Now fall into a squatting position. Immediately thrust your legs straight behind your toes, in push up position, now jump to pull your legs to your chest, in a squatting position, then stand up,
Muscle worked: arms, legs, chest, and lower back.
Cool down by walking around, until your heart rate starts getting back to normal, stretch.
A minutes rest is needed in between exercise. Proper form is important. Do not hold breath. Sip water during the workout. This 20 minute home workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body.
Train your legs and build your strength with the reverse lunge exercises
the Reverse Lunge is the best lunge exercises!
Shape your legs, tone your butt and build functional strength, with the Reverse Lunge. Lunges are an exceptional exercise for conditioning your lower body. They stress the muscles from a perfect angle to develop incredible shape and symmetry in your legs, thighs and butt.
Because they require balance, lunges also build neuromuscular and functional capacity - helping your body go through its daily motions and letting you pick up your children with ease.
If you are looking to lose weight, you want to look more stylish in shorts, or improve your sports performance , reverse lunge should be part of your training program.
In my opinion, the Ultimate Lunge is the Reverse Lunge. There are many types of lunges, and many ways to perform them all, but now we are talking only about one - who is the reverse lunge.
Here's why I chose this one (the Reverse Lunge):
- Because you have more balance and support, it's easy to learn and perform. In addition, you have less dynamic process during the reverse lunge exercise which provides more effective stress to the muscles and yields better results.
- It's safer and softer on your knees because your back foot absorbs the ballistic shock of the lunge step. (Contrasted to the front lunge where impact shock can transfer to the knee even if you land heel to toe.)
- It creates muscular balance by initiating the movement backward as opposed to most other exercise movement patterns that take you forward and bias your musculature toward forward motion.
How To Do A Reverse Lunge Correctly?
- Run forward, with your feet shoulder width apart, and your arms at your side.
- Step back with one leg far enough to allow your knees to bend at 90 degree angles. You can simultaneously bring your arms up to act as a slight counter balance. If you want a greater challenge, hold light weights in your hands.
- You're in correct position at the bottom of your lunge when your front knee is directly over the ankle.
IMPORTANT - To return to the initial position, start dropping your arms and lift the heel of your front leg. Do not turn your back leg. This simple advice will greatly enhance the effectiveness of your reverse lunge, giving you a much tighter skinny butt and get much better results in half the time.
Try doing reverse lunges 3 times a week, non-consecutive days. Work up to 2 sets of 10 repetitions for each leg. After a month, I think you will be amazed at the impact of the reverse lunge will have on your body.
Show your abs and build your abdominal muscles fast
Why you don't have "killer abs" or "six pack" abdominal muscles?
Ask any woman what is the most attractive part of a male body and most of the time they will tell you it's the six pack abs meaning that your abdominal muscles showing up with beautiful definition.
The abdominal muscles is considered by many as a sexy muscle and is a symbol of a healthy man. Women are instinctively drawn towards a man full of health and fitness because it is a primitive indication that the man is strong enough to protect her and her offspring.
A rippling six pack abs is one such indication. It is no wonder that in every gym, you will see men of all ages doing crunches, sit ups and leg breeders religiously in the hope of obtaining the much coveted killer abs? Unfortunately, most men will never get to see your abdominal muscles in all its glorious splendor. Why? The following fitness tips will show you why.
You may not like what I'll give it straight in the face here. But I will give it to you anyway. So here we go. Listen carefully. You may do a zillion crunches a day, then another million leg raisers , but as long as there is a layer of fat covering your tummy, you will never see your abdominal muscles because it is covered by the blubber of fat. In fact, your waistline will be bigger because you are adding muscles under the fat! So instead of having a thin waist and show your abs, you will have a larger and thicker love handles. Now get this straight. There is no such thing as spot reduction! Once the fats are off, your abdominal muscles will show. This, I promise. It's as simple as displaying your abs. Lose fat! That's all.
TV commercials late evening or magazines tell you that you can have well defined abs by using this gadget or electronic gadget. Do you really think it's that simple? If so, then everyone will have that six pack abdominal muscles in no time, right? So why is it so? Why not work that way.
To effectively and permanently lose fat for your abdominal muscles to show, you must include a slight deficit calorie restriction, frequent cardio workouts and strength training with weights to build muscle to increase your metabolism to lose weight and burn fat way natural. Your weight loss goals will not be achieved effectively and permanently when one of the three elements was injured or not even incorporated into your weight loss program. I repeat once again the three elements:
a) A mildly caloric deficit diet - A slightly calorie deficit diet to help you lose weight.
b) Frequent cardio exercises - Frequent cardio workout to exercise your heart and lungs and burn fat at the same time.
c) Weight Lifting to build muscles - Build muscles to burn fat permanently as muscles consume more calories from food to produce energy. Lifting weights will also give you a well toned body and help your abdominal muscles to show.
Forget any fad diets and diet pills. They may work at first, but long term, they are doomed to failure.
but instead try to find the best meal replacement shakes for weight loss to lose fat before building abs.
10 Health Tips for a successful fitness
success of your fitness exercises.
Fitness is in the mind of most people. However, many people are not consistent in the first three months of an fitness exercise program. But if it becomes a habit and stick to it, something magical happens after four months. You are finally getting the results you expect and chances are you will continue with this fitness exercise program.
Here are 10 simple tips to help you in the success of your fitness exercises.
1. A move. Resolve to be active in a variety of physical activities on a regular basis that will develop strength, cardiovascular capacity and flexibility.
2. Prime the pump. Resolve to participate in physical activities that involve large muscle groups of the body.
3. Let your muscles do the work. Decided to lift weight or use resistant fitness exercises to impose requirements and challenge your muscles.
4. Relax. Resolve to stretch regularly - before and after or during exercise. Remember to move your muscles through their full range of motion on a regular basis.
5. Win the Losing Game. Decides to maintain your weight at an appropriate level. If you need to lose weight, a general rule to follow is to eat less and exercise more (both in moderation).
6. be careful to what you eat. Resolve to eat healthy. Good nutrition equals good health. Good nutrition is to provide your body with the necessary nutrients in appropriate amounts.
7. Chill Out. Decides to keep the question of your life in perspective. Knowing the factors that can and cannot control in your life. Do not "stress" the things beyond your control. See change as an opportunity rather than a threat.
8. Get enough rest. Resolve to get enough sleep. The basic guideline on the amount of sleep you need is what makes you feel refreshed, alert and in good spirits regarding the next day. Sleep helps to rest and restore your body - both physically and mentally.
9. Keep your focus on the task at hand. Decide to take the time to your fitness exercise regularly Consistency gets results. Focus on the muscle you are exercising. Do not go through the motions.
10. Please note that "there is no free lunch." Resolve to commit to sound lifestyle. For example, do not smoke. Maintain an appropriate level of body fat. Avoid the latest fitness exercise and diet, potions and exercise gadgets that seem too good to be true (they always are).
7 Tips for Fitness Women
great tips about effective fitness woman!
Would you like to be a fitness woman? Or are you a fitness woman but would like to be effective? Here are 7 great tips on how to become an effective fitness woman and to do your fitness exercises regularly:
1. Get a program that suits you best. Every fitness woman is different. You may have surgical history that a program may not be suitable for you. Always consult a qualified trainer to make sure that the training program will not hurt you. If the fitness program is not for you, it will be a cause of frustration and injuries.
2. Set realistic goals. Do not get frustrated if you set your mind to reshape your body in month? Make sure that the body you prefer in a period of time is achievable and realistic. The program should also be practical and not give false hope. It is important to be aware of the blocks you encounter in your daily life. This will help you know what program is satisfactory. And once a program has been reached, then you can set realistic goals and timelines.
3. Exercises should work on the parts of the body where muscles are. The reason is mainly to build muscle, burn more calories and reduce fat in your body. We recommend joint and multi-weightlifting exercises. Learn what exercises work on certain parts of your body. Multi-joint exercises are also said to be effective but for time saving.
4. Be systematic work on your muscles. Your muscles have to work harder over time. Repeating the same sets of exercises and same weight without getting your muscles to work harder will not give satisfactory results. You can record your daily results and make the progression based on previous data. A daily log will also motivate you since you are able to track how far you have come. It builds confidence because it is a written test that something was done successfully.
5. Performing a series of fitness woman exercises of 10 repetitions. Each issue is made is called an iteration. Try to make every repetition with less momentum as much as possible. The lesser the momentum, the harder your muscles work. And the harder they work, the more they get. To verify the presence of a lot of movement when lifting, see if the arm is floating. If the arm does float, then there is a lot of momentum.
6. Be flexible and perform a variety of exercises. Every fitness exercise program should have a variety. You can change your exercises, goals and sets every month to keep you motivated on the road. Doing this will help you avoid boredom and loss of physical and mental energy.
7. Motivated! The best way to maintain energy levels of the students is to allow a healthy competition and allow them to have a sense of control. Having control is having the sense ownership where everybody has a role in the execution of a program. To do this, you must also be consistent in demonstrating your skills.
Not all programs work for all types of people. There is no workout that is best for everyone. But you learn from experienced people. Learn to recognize blocks and demonstrate self-discipline, keep yourself motivated and work harder every day and add variety. Doing these things, you will discover that many fitness woman exercises will work for you.
The Importance of Stretching Exercises
Stretching Exercises is the best preparation for workout !
Among the methods of sports training used, which has recently been used to extend more is stretching exercises. The word of English origin, used as such in many other languages and comes from the verb to stretch (meaning, in this sense, "to work your arms, legs and body are as straight as possible so that your muscles become long and tight). More exactly, we talk about stretching the muscles, the joints, the tendons, the ligaments, etc.
Even before the term itself and the specific methods gained individuality, stretching exercises was used a lot, especially in sports or activities that require a good joint mobility and muscle flexibility Special (gymnastics, martial arts, dance, etc.). Specific positions hatha yoga practiced a source of inspiration for the various movements of the expansion, but these positions have undergone many changes, modifications and simplifications.
The most important effect of stretching exercises is the flexibility of muscles and joints, which allows for greater efficiency in training. There are different views on exactly when stretching in the training are introduced.
So there are authors who support the idea that stretching exercises seems to support both warm and relaxing, and even for most of the training. On the other hand, there is the opinion that stretching exercises should be done only in the relaxation faze,because the movements that are specific to it induce a state of relaxation that you do not want at the beginning of the training. This state comes as a result of maintaining the passive faze of the positions.
Anyway, everybody agrees that stretching exercises needs to be anticipated by general warming up, this way the practitioner will avoid tightening of the muscles.
General warm-up takes about 5 minutes and it contains aerobic exercises. Stretching the muscles that could not yet warmed dangerous for the integrity of muscle fibers, which could easily burst.
Both weight and resistance training should include stretching exercises; the effectiveness will only increase once this type of movement is done during training.
Another reason for increased efficiency is the fact that a large number of ground units are involved in the movement, and they are faster once mobilized voluntary command transmitted by the pulse subject to muscles. Given that the range of motion is greater, the athlete can cover larger distances, higher areas, savings, at the same time, the energy, which is particularly important in the very sports demanding (athletics, canoeing, etc.).
You can do a whole workout with stretching exercises. However, it is not advisable: the muscles will be used quickly, just relax, without contract, which can create an imbalance.
Another possible negative effect of exaggerated stretching movements (over the physiological limit of a joint) is laxity of the joints or injuries such as sprains, dislocations, tightening of ligaments or tendons, etc..) The main joints (knee, shoulder, elbow, etc.) are protected not only by their own mobility, but also by the elasticity of the muscles themselves surround.
Finally, the distances must be accompanied by other forms of training, so that the athlete will have a fitness program complete and secure form.
10 Things You Should Know About Stretching Exercises
stretching exercises to Increase Flexibility and Mobility !
Before fitness training, one must give importance to doing warm-up or stretching exercises to prevent accidents or improve production during training. There are also a number of measures and precautionary advice to serve as guidelines doing exercises fitness. Here are some of them.
1. To increase flexibility and to avoid injuries, stretch before and after your workout. Almost everyone knows that stretching exercises before workout prevents injuries during the exercises, but only few people know that stretching exercises after workout, when muscles are still warm, can increase flexibility.
2. Hold which extends over more than 60 seconds to increase flexibility. While holding the position for 20 seconds is enough for warm, holding each position for at least 60 seconds to increase flexibility of the body.
3. Do not go into a stretching position then immediately return to the rest position, and do it repeatedly. This is called more appropriately than bouncing while in a position. When you do stretching exercises, held that position for a few seconds, then release slowly. You can do this exercise repeatedly this way. Bouncing or forcing yourself into a position during stretching exercises can strain or damage some joints or muscles.
4. Work slowly in increments instead of immediately proceed to exercise or the most difficult position.
5. Make sure that you have stretched or warmed up all muscle groups. For some people, even if they have strong bodies, they tend to neglect the neck when working on stretching exercises. Stretching the neck muscles can be as simple as placing the palm of one hand on the front of the head and pushing it. So, do the same for the sides and back of the head.
6. Stretch regularly to continually increase your range of movements and your level of flexibility and strength.
7. Training considering only your capabilities and not of others. Do not force yourself to do exercises that you are not able to simply because there are people who can do it. Increase your limits slowly. Listen to your body. There are days when your body may be too tired that you may need to consider reducing the amplitude of movement.
8. Learn to relax. Rest between sets and stations to ensure that the body has enough time to recover its energy. In addition, it is advisable that you do not work the same muscle groups consecutively for two days. The muscles grow during the period when you rest and not when you are working out.
9. Doing aerobic exercises to strengthen your heart. Aerobic exercises are those physical activities that much oxygen for fuel. This includes cardiovascular exercises such as skipping rope, running or swimming.
10. Music can help when you want to train for longer periods or to increase the intensity. You can use MP3 players, CD players or lightweight am radio receivers for this. Make sure that you brought your headset with you so you do not disturb people who do not prefer music while exercising.
In addition to the prevention of accidents and increase the limit of one, it is also said that stretching exercises is good for a tired body and also for a stressed mind and spirit.
this is the best 10 things that you should keep in your mind when working on stretching exercises.
The Benefits of Pilates Exercises!
exercise and enjoy it ! with Pilate Exercises
Pilate exercise is one of the most rewarding forms of exercise because it includes stretching, strength and improves flexibility in the safest and avoid injury.
Pilate exercises started as a way of rehabilitating athletes and dancers but is now used by millions of people worldwide, because it is one of the safest forms of exercise.
Forget jogging, hitting the pavement with the potential risk of shin splints, knee injury, or worse, fall and get a serious injury. Pilate exercises is one of the safest exercise systems that exist. The only equipment used is a carpets. But for lovers of more advanced Pilate exercises, other equipment can be added to simple routines. However, once you start rigorous training regimen, you will begin to notice improvements in your body healthy.
No matter if you have 20 or 60 years, Pilate exercises can work for anyone - male or female, young or old. No matter what state you are in, the benefits for health and fitness are endless. Pilate exercises improves flexibility, strength and range of motion of the nucleus. It is also known to help relieve chronic health problems and back pain fighter.
But the best part of Pilate exercises is that it's fun!
It is an exercise that unites body and mind that allows them to work together to establish balance. However, the main benefit is Pilates improves body alignment throughout, which is less prone to injury.
Here are some other benefits of Pilate exercises :
• Improves breathing
• Corrects the alignment of the spine and pelvis through the concentration of slow, fluid, gentle movements with maximum power.
• Build long, thin muscles that are less prone to injury, while increasing resistance - uncluttered.
• Improves flexibility and range of motion.
• Improves the strength of the back and abdomen.
• Create a balance between the muscles - as strong and weak muscles are strong also gain more strength training and more training of a given muscle group muscles. This balance can easily enjoy daily activities with less risk of injury. Pilate exercises allows you to train your body to move in safer smooth and efficient movement patterns, which is essential for optimal performance and overall health.
• No strong or bouncing in Pilate exercises. This is the safest way to exercise. That's why he started as an exercise rehabilitation system for athletes and dancers. This is all muscle groups of intense exercise system working, but still maintain and improve the overall balance.
If you are looking for an exercise routine that is safe and easy to do - and it does not involve a lot of heavy equipment, Pilate exercises is an excellent choice. But best of all, with the popularity of this system, which can be done in the comfort of your own home! Many videos and DVDs are available to rent at your local video store and sale at your local supermarket.
System needs to exercise that right? Pilate exercises may be just for you. Exercise fun, easy and enjoyable that strengthens and restores suppleness ... There is nothing better than that!
The Top 5 Pilates Exercises to Get You Started !
These quick exercises will help you get started in Pilates. Even if you have never done Pilates before you will quickly pick up and feel the benefit of these Pilates strengthening methods in no time.
Respiration
Although simple - if you breathe properly, you will find it easy to relax and provide adequate oxygen to your muscles. You notice the difference when you breathe correctly as it will enhance your overall experience. Breathing is an important part of all Pilates exercises. Just breathe through your nose for a count of five and exhaling through your mouth for a count of five with his silence. Make the breaths into short, rhythmic bursts - in, in, in, in, in and shut, shut, shut up, shut up, shut up. Never rush your breathing and do not go too far, to the point that you feel dizzy and fall.
Toe Lifts
This will help the principal balance. work the basic balance in harmony with the alignment of the feet support the entire body. You will be surprised by the amount of force the fingers need to trim your body. This movement strengthens the muscles at the top of your feet and increases blood flow to the toes. Poor circulation in the feet can cause muscle stiffness and problems that affect the rest of your body.
This is a very simple Pilates exercise designed to improve circulation and increase awareness of balance.
Start by standing with your feet together with your inline body. Keep your head upright and keep your arms resting at your side. Start simply by raising the toes of the right foot slowly up and then down again. To do this a couple of times alternating feet.
Then lift the toes of both feet at the same time pressing the metatarsal bones at the base of the toes firmly and evenly on the floor.
** Remember - Do not put your feet inward or outward while performing this Pilates exercise. And do not lean back as you lift **
You should inhale as you lift and exhale as you lower your fingers. Try closing your eyes as you exhale and lower your toes. Keep your eyes closed for five repetitions and you will notice an improvement in your sense of balance.
Flicks with a spoon
This Pilates exercise improves blood circulation in the arms and hands. The increased blood flow in the fingers can eliminate toxins and reduce arthritis or stiffness in the joints. It is also a good session forearm workout and is excellent for relieving sore elbows.
Start by standing with your feet together with your inline body. Keep your hands in front of you below your waist and tighten loose fists by rolling the fingers with the thumb on top. In this Pilates exercise, the arms should always be fully extended while moving in a circular motion into six main positions.
1. Below and to the front. Hands inward.
2. Raised in the shoulders and forehead. Hands inward
3. Reproduction upwardly. Hands inward.
4. Lying on the side. Raise your hand.
5. Up to 45 degrees. Hands down.
6. Decrease side. Hands inward.
The idea is difficult finger touching permanently open in any position. Is eight films while holding in position 1 and four movies while moving to position 2. Is eight movies while remaining in position two and four films that move in position 3. Continue this pattern.
** Remember - Keep your wrists still and your arms straight **
The Hundred
This is a classic Pilates exercise so named because it requires a score of 100 to complete. This Pilates exercise strengthens core abdominal muscles and expands the chest and ribcage.
This is a floor or carpet. He lifts his legs to vertical and waving or by pressing the arm up and down in small movements.
1. Start by lying on the floor with knees bent as if you were doing sit-ups and have your arms resting palm down beside him.
2. Tighten your abdominal muscles so that the head, neck and shoulders off the floor. Keep your tight throughout the Pilates exercise tight abs. Stretch your arms forward toward your toes and start pressing up and down a distance of about 15 cm. Stay in this position for a count of 20.
3. Slowly lift your legs to a 90 degree angle with your body. Continue pumping for 20 additional account.
4. Slowly extend your legs toward the ceiling and keep pumping for 20 counts.
5. Begin to lower your legs to 45 degrees diagonally across your torso and keep pumping for 20 counts.
6. Keep your legs straight and as close to reduce the ground without moving the spine on the floor and keep pumping for 20 counts.
7. Head to the ground. Release your arms, bend your knees and place your feet on the ground.
Diamond Roll-up
This Pilates exercise works your abdominal and improves flexibility of the spine. There is a floor Pilates exercise or treadmill and involves the upper body while extending your arms.
1. Lie down with your legs in the diamond position. Keep your back flat on the floor and arms flat on the floor above your head. The diamond position is when you point your toes and put your legs in diamond shape with your knees on the sides.
2. Raise your arms to the ceiling and slowly start rolling or peeling your upper body on the floor of the head down.
3. Keep peeling and extend your legs forward, keeping your toes pointed.
4. Stretch your arms and torso forward over your legs creating a C shape with your body. Keep your abdominal muscles tight and keep your arms directly around your ears.
5. Start driving to the ground by pulling its legs in the position of the diamond. Your arms should start to point to the ceiling.
6. Finish in the starting position of the spine on the floor, hands on head and legs in the diamond position.
** Remember - Keep the movement fluid and constant. Work with your abdominal muscles. Do not straighten the spine as you roll. If you feel tension or discomfort, hold your thighs until you are stronger. **
This is the best 5 Pilates exercise to Get You Started! so enjoy it!
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