Monday, July 22, 2019

Hip Flexor Exercises | Leg Stretches and Muscle Stretch

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Hip Flexor Exercises | Leg Stretches and Muscle Stretch

One of the major benefits of Stretching is that it increases your flexibility. While Stretching may appear a bit bland as compared with resistance exercises such as Training with Free Weights and Weight Training Exercises, without some good hip flexor stretches, you will not be able to minimize the risk of injury.

Hip flexor muscles or iliopsoas consist of iliacus and psoas major muscles. These enable you to move your thighs towards the stomach area. Get your fitness mats and bands and strengthen your hip flexor muscle by doing the hip flexor stretch. To some extent, this exercise also targets your glutes.

STEP 1: Kneel down with your back straight.
STEP 2: Step forward with your right foot while keeping your left knee on the floor. Put your hands on top of your right thigh.
STEP 3: Slide your back leg behind you until you feel the stretch in the front of the hip. To intensify the leg stretches, push your hip forward, straighten your body, and put your hands on your front knee. Hold for 10-12 seconds and then change sides.

It would be relaxing if we get into a really good Stretching session to release all of the accumulated tension our bodies take each day. For a great full, upper, or lower body Stretching Sequence, go to Fitness Exercises: Stretching Sequences. Grab your fitness shoes and start now!

Don’t Give in To The Winter Blues

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With the winter season quickly approaching, now is the perfect time to prepare your family, your home and your mindset for the temperature change, the darker days and the temptation to eat more and move less as a way to console the winter blues. If you find yourself in the doldrums during winter, remember that good foods, good habits, good moods and good health go hand in hand.

Good Foods for Good Moods and High Energy

  1. Focus on nutrient-rich foods – Eating “comfort foods” may help you relax and give you a mood boost, but it’s only temporary. Nutrient-rich foods — like fruits, vegetables, whole grains and lean protein foods — provide a consistent and long-lasting impact on your health, mood, energy and alertness.
  2. Cut back on your fat intake – A high-fat diet can be a real brain and energy drainer. Just say “no” to deep-fried foods and look for foods that contain no more than 3 grams of fat per serving.
  3. Eat moderate portion sizes and avoid large meals – Have you ever wondered why you feel tired after eating a large meal? During periods of digestion, your blood supply is directed to the digestive tract and away from the brain. This may lead to fatigue and lethargy.
  4. Eat regular meals – Skipping meals can slow your metabolic rate, and the lower your metabolism, the lower your energy level. Plan regular meals and snacks to keep your metabolic rate and blood sugar levels normal to provide your brain the appropriate means to function and handle stress.
  5. Remember balance, variety and moderation – The best strategy for maintaining a good mood, high-energy level and optimal concentration is to consistently eat a wide variety of foods high in nutritional value.

Five Reasons to Keep Moving – Even if it’s Cold!

  1. If you’re low on energy, don’t hibernate… move! Daily exercise — at least 30 minutes of physical activity, like walking, running, cross-country skiing or indoor biking — will increase your energy level.
  2. Staying active keeps your mind alert and helps to ease that winter blues feeling. Exercise is a powerful mood elevator, so try taking a brisk walk next time you need to cheer up.
  3. You can build balance and flexibility and help prevent injury by stretching regularly — at home and at work.
  4. Finding group exercise classes will lift your mood by adding a little variety and socialization to your schedule.
  5. Feel good by spending time with your family — go for a walk around your neighborhood, shovel the snow together, go sledding or build a snowman.

Improvise Lighting to Boost Your Mood

  1. Experience some light when you first wake up, whether it’s the natural sunlight or artificial light. About a half-hour a day will give a positive start to your mind and body.
  2. Try to spend at least 30 minutes outside every day if possible.
  3. Set a timer on a light to go on early in the morning in the bedroom.
  4. Use light therapy products, such as full-spectrum light bulbs or dawn simulators, which act as an artificial substitute for natural light and a natural sunrise.
  5. Make your home or office sunny and bright. Open blinds, sit by a window, increase indoor lighting with lamps and fixtures and add a sunny color (yellow/orange) or a plant to your space.

 

Fitness Exercises

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There are various Physical Fitness Exercises that you can choose from. You can try Resistance Training to help create a lean and toned body, Aerobic Exercises to elevate your heart rate over a sustainable period of time, and Stretching to extend your limbs and muscles to their full extent. This section provides you every thing you need to know about the different Fitness Exercises. Learn about them here thoroughly, including body weight exercises.

Stretching Exercises

Neck & Shoulder Stretches

It’s important to maintain good flexibility on your neck and muscles since these are where most people accumulate tension. This section contains instructions on how to stretch your neck and shoulder muscles properly to avoid accumulation of tension.

Chest & Arm Stretches

The chest, like the neck, is also a common area for tension build-up. Instructions on how to do the Basic Chest and Arm Stretches that can help prevent muscle tension in the chest and upper back can be found in this section.

Back Stretches

The back takes in tension more than any other part of the body. It is necessary to stretch the back properly after exercise. This section contains instructions on how to do the basic back stretches. Read here for more information.

Leg Stretches

Another part of your body that you need to stretch is your legs. Instructions on how to do the basic leg stretches which target the major leg muscles like the hip flexor (often the most neglected leg muscle) can be found in this section.

Stretching Sequences

This section will provide you with the suggested sequential stretches to have a good and relaxing stretch. When your body becomes accustomed to a particular stretch, you can increase the duration time of each exercise to lengthen a particular stretch.

Resistance Exercises (Training with Free Weights)

Arm or Biceps Curl

You can do this Free Weights curl while sitting on a bench or using a barbell. For beginners, light dumbbells are the free weights exercises for you. Each variation you perform strengthens the biceps and the muscles of the forearm in a slightly different way.

Triceps Curl

You can do this Free Weights Exercise with one weight in each hand or with a heavier weight held in both hands. Your free hand may be used to steady the arm being exercised. This will provide for a stricter movement. Read here for more information.

Forward Arm Raise

This Free Weights Exercise strengthens your shoulders. Whether you prefer working with free weights, fitness weights on gym machines or just with your own body weight, the important thing to do is to start realistically and keep at it – at all cost.

Lateral Raise

This Free Weights Exercise strengthens the shoulders, especially the deltoids. This type of Free Weights exercise is single joint. Lateral Raise strengthens the muscles on your shoulders, especially the deltoids. It can be performed while standing or sitting.

Bench Press

You can also do this Free Weights Exercise with a barbell. This is called a “chest press” when you do it lying on your back instead of on a bench. A bench press gives you a greater range of motion than a chest press. This Free Weight Exercise strengthens the shoulders, triceps, and pectorals.

Fly

This Free Weights Exercise strengthens the chest. Although you also can do this exercise lying on a mat or on the floor, you won’t get as much range of motion when you’re lying on a bench. Include this exercise into your fitness routine.

Walking Lunges

The Walking Lunge is a variation of the Lunge. This exercise enables you to strengthen your muscles more – your hamstrings, gluteals, and quadriceps.

Dumbbell Squats

The Squats come in many variations. One of them is the Dumbbell Squat. This exercise obviously makes use of dumbbells as you do the Squat. Learn how this exercise is done in this section.

Upper Back Exercises

Building a wide back is every bodybuilder’s dream. This is often termed as one of the most difficult areas to train by bodybuilders due to non-visibility. In this section, learn different exercises which target your upper back.

Exercises for Rotator Cuff Muscles

There are four rotator cuff muscles that need to be considered to help strengthen and stabilize the rotator cuff at the shoulder. Find out which exercises can help strengthen your shoulder muscles.

Resistance Exercises (Training with Your Own Body Weight)

Basic Crunch

Although there are many abdominal exercises, crunches really work if you want to firm and tone your abdominal muscles. One of the most effective is the “basic crunch”. You need to keep the movement slow and to focus on good technique for the crunches to be effective.

Reverse Curl

This variation of abdominal crunch targets the lower part of the abdominal section and puts less strain on the neck area. Learn how to do the Reverse Curl in this section.

Full Crunch

The Full Crunch is the most advanced abdominal exercise. It works the entire stomach area by combining the basic crunch and the reverse curl. Learn how to do the Full Crunch in this section.

Lunges

The Lunge can give you wonderfully toned inner thighs and buttocks. When you perform lunges, keep your back straight, your torso upright, and your abdominals tight. Don�t lean forward and let your knee pass forward your big toe in the middle position.

Basic Push-ups

This type of resistance exercise works your upper body. For women, using push-up grips will be easier on your wrists. The push-up is possibly the most classic of all strength-training exercises. This is an important exercise that you can incorporate in your fitness routine.

Rear Leg Lifts

The Rear Leg Lifts concentrate on your hamstrings and gluteals. This Resistance Exercise makes use of your own body weight to create resistance. If you do this properly and regularly, you will eventually be able to perform advanced versions of it.

Squats

This Resistance Exercise concentrates work on your thighs and buttocks. Squats also work your lower leg muscles, abdominals and lower back since they are used for balance. This fitness exercise is also a tried-and-true lower-body exercise for anyone without knee problems.

Triceps Dips

This type of Resistance Exercise makes use of your own body instead of iron to create resistance. Fitness Exercises that involve lifting your own body weight help improve your posture and strengthen and protect your skeletal system.

Low Bridge with Leg Raise

The Low Bridge with Leg Raise is an exercise that targets the hamstrings and the abdominal muscles. It makes use of your own body weight to create resistance. Learn how to do this exercise with the help of our animation and easy-to-follow steps.

Fitness Ball Hamstring Curl

The Fitness Ball Hamstring Curl is a leg exercise that targets the hamstrings, as well as the glutes and core. The use of a Fitness Ball or Stability Ball will aid in improving stability, strength, and balance.

Stability Ball Exercises

Learn how to progress in your core strength – from beginner to advanced movements – by doing different exercises on the stability ball.

Core Exercise Ball Workout

A Core Exercise Ball Workout is great not only for strengthening the core of the body, but also in improving your balance and posture for sports and day to day activities.

Oblique Exercises for a Trim Waist

This oblique exercise sequence based on Pilates mat work can really trim your waistline. Check out the great exercises in this section and get started today.

Learn the different Physical Fitness Exercises thoroughly, and you will know what kind of Fitness Exercise best suits you. All Physical Exercises provide benefits to your health and well-being. You just have to pick an exercise or training that suits your lifestyle and needs.