All About Exercise Balls

what's the Exercise Balls mean !

Exercise balls are one of the most innovative ways to exercise. These balls catch the fancy of everyone because of their shape and very attractive colors. The real benefit of these balls, which were presented by a group of Swiss medical therapists, is a substitute of support during exercise.

Working with exercise balls will strengthen and tone all the major muscles of the body. The soft texture of the balls make it an ideal choice for Yoga positions, using dumbbells for muscle toning, or working on heavy equipment training.

The advantage of exercise balls is that they are durable and maintain shape well under pressure. The documentation with the balls will provide test load figures for how much weight the exercise balls will hold. The advantage is the fact that the balls provide soft and firm that does not harm your body comfort.

You can find exercise balls in different colors and finishes. You can even get a ball that matches the texture of your room. They are easy to store and you can even roll them under your bed or a table if you prefer. When not in use, you can let the children play with them. These balls are very fun for children because they are very soft and does not cause them any harm.

Medical equipment Originally developed for use in medical therapy, the exercise balls is used to support the body during exercise. These balls will provide support to the body when you do a specific exercise in a specific position and still need to maintain balance. Most exercise balls are made of burst proof latex or other material that is very safe to use.

There are many yoga postures and muscle toning exercises can only be done with the help of a support. For these postures, exercise balls are very useful. The exercise balls will introduce an element of stability to the exercise that would not normally get with the floor exercise.

Your body responds automatically to the instability to keep balanced on the exercise balls. This will help strengthen the muscles that are not actively involved in the exercise.

An exercise is also very useful for physiotherapy treatment. Exercise balls help you get rid of back pain and disorders of the spine. The small range of motion and balance adjustment of the spine that is induced by exercising with the exercise ball will help reduce back pain.

The Swiss ball exercise is for people with back pain, give them a simple way to restore movements after an episode of back pain. It is also due to improved muscle strength, greater flexibility and range of motion of the spine during treatment.

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.

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 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.