Friday, May 29, 2020

Lunges | Training with Your Own Body Weight

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The Lunge tones the legs and can give you wonderfully toned inner thighs and buttocks. But you should never do this Fitness Exercise if you have knee problems. The Lunge strengthens several muscles: your hamstrings, gluteals, and quadriceps.

When doing this exercise, make sure to keep your back straight, your torso upright, and your abdominals tight. Don’t lean forward. Let your knee pass forward your big toe in the middle position.

STEP 1: Place your right foot forward while your left foot is behind your body about one stride-length apart.
STEP 2: Flexing the left foot, slowly sink down. This will set off your right knee to bend. Put your weight on the heel of your front foot to work the buttock muscle most effectively. Return to starting position and work with the other leg.
Adrianne Curry Uses The Flex Belt

Some people prefer to alternate legs, while others prefer to do one set per leg and then change. Although Lunges use the same muscles as Squats do, you don’t need nearly as much weight since you’re exercising one leg at a time.

Whether you prefer working with Free Weights, 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 costs

Water Therapy

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Water TherapyWater Therapy is a form of alternative medicine. It is a natural therapy that involves the use of water internally (drinking) or externally (bathing). There are different types of water used in Water Therapy: fresh water, seawater, and spring water.

It started as early as 18th century when Richard Russell, an English doctor, developed the varieties of water-related treatments. It gained popularity in the 19th century when people started to shift to alternative medicine because of the occurrence of malingering and persistent illnesses.

According to some alternative medicine practitioners, the benefits of Water Therapy range from psychological, physical fitness and well-being, to the cure and prevention of illnesses. Each type has different sets of benefits, too.

The forms of Water Therapy are classified according to the methods and the type of water that is used. These forms include the Chinese or Indian Water Therapy, physical Water Therapy or water exercise, seawater therapy, and healing or spa Water Therapy.

The Chinese or Indian Water Therapy involves drinking four glasses, or roughly 640 ml, of water upon waking up. After drinking, it is advised not to drink or eat anything for 45 minutes. After the meal, it will take another two hours before the person undergoing Water Therapy could drink again. Chinese or Indian Water Therapy is known to cure headache, body ache, throat diseases, and other more serious illnesses like arthritis, tuberculosis, diabetes, and heart system disorders.

The physical Water Therapy includes more vigorous activities like swimming, swimming pool games, and water walking exercise. Physical Water Therapy relieves pain and muscle spasm, brings back walking patterns, increases joint range and muscle strength, enhances balance, and helps in recovery from surgery and sports injuries. The buoyancy of the water supports and lessens stresses on the joints and encourages free movement. Water also acts as resistance to help build muscle strength.

Seawater therapy involves bathing and swimming in concentrated seawater. Concentrated seawater has been found to be the mildest water to the human body. Its higher concentration of magnesium, sodium, nitrate-nitrogen, iodine, phosphate-phosphorus, and silicate-silicon is found to be beneficial for the body, even to a diseased organ. The iodine content of seawater also boosts thyroid activity. Seawater helps in weight loss and cellulite control.

Lastly, maybe the most expensive among all forms of Water Therapy is the spa therapy. The effects of this type of Water Therapy are mainly psychological since its purpose is primarily for relaxation and stress removal. The benefits of spa therapy include relaxation due to warmth and weightlessness, increased feeling of health and well-being, and improved self-confidence and mood.

Water Therapy is a natural one. Thus, there are no observed harmful side effects except more frequent bowel movement. However, the body can later adapt to the increased water intake.

Walking Lunges (Training with Free Weights)

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The Lunge tones the legs and can give you wonderfully toned inner thighs and buttocks. But you should never do this Fitness Exercise if you have knee problems. The Lunge strengthens several muscles: your hamstrings, gluteals, and quadriceps.

The Walking Lunge is a variation of the Lunge. This exercise enables you to strengthen your muscles more. When doing the Walking Lunge, make sure to keep your back straight, your torso upright, and your abdominals tight. Don’t lean forward. Let your knee pass forward your big toe in the middle position.

STEP 1: Stand with feet hip-width apart. Keep your arms straight and hold your dumbbells at your sides.

STEP 2: Move your right foot forward, bending both knees and with the left knee pointing towards the floor. Keep your upper body straight.

STEP 3: Slightly straighten your legs and do another Lunge. Step forward using your left foot and bend both knees. Keep your arms and dumbbells at your sides until you finish the exercise.

Whether you prefer working with Free Weights, 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 costs.

Fitness Exercises – Stretching Sequences

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With the loads of battering our bodies take each day, it would be relaxing to get into a really Good Stretching Session to release all of that accumulated tension. The following Stretching Sequences are suggestions to Having a Good and Relaxing Stretch. Keep in mind that the duration times of each exercise are merely suggested minimums. When your body becomes accustomed to a particular stretch, you can increase the duration time of each exercise to lengthen a particular stretch.

Stretch sequence for the entire body 

For this stretching sequence, maintain a slow and controlled breathing all throughout. The calculated stretching time is 7-10 minutes.

Stretch Duration
Neck stretch 8-10 seconds
Shoulder stretch 10 seconds
Triceps stretch 10 seconds
Chest stretch 10 seconds
Upper back 8-10 seconds
Calf stretch 10-15 seconds
Hip flexor 10-12 seconds
Standing hamstring stretch 8 seconds
Adductor stretch 10-15 seconds
Spine Rotation 8-10 seconds
Lower back 8-10 seconds
Glute stretch 8-10 seconds
Prone quadriceps stretch 10-12 seconds

Stretch sequence for the lower body 

If you have been out walking or running, or maybe have just been intensely working out your lower body, and still have a lot of time to stretch, the following stretch sequence will provide you with a major lower body stretch. The calculated stretching time is around 5-7 minutes.

Stretch Duration
Calf stretch 10-15 seconds
Hip flexor 10-12 seconds
Adductor stretch 10-15 seconds
Abductor stretch 12-15 seconds
Spine rotation 8-10 seconds
Lower back stretch 8-10 seconds
Glute stretch 8-10 seconds
Prone hamstring stretch 8-10 seconds
Prone quadriceps stretch 10-12 seconds

Standing stretch sequence for the on-the-go 

This suggested stretching sequence is for those people who have a very busy schedule and do not have time for a full-body stretch. The following standing exercises, although they are not time consuming, stretches all the major muscles. This quick sequence is also an ideal cool down after a fast walk, a run, or even a game of football. The calculated stretching time is around 5 minutes.

Stretch Duration
Shoulder stretch 8-10 seconds
Chest stretch 10 seconds
Upper back stretch 8-10 seconds
Calf stretch 10-15 seconds
Standing hamstring stretch 8 seconds
Standing quadriceps stretch 8-10 seconds

It would be relaxing to get into a really Good Stretching Session to release all of that accumulated tension our bodies take each day.

Push Up Resistance Exercises | Push Ups Exercise & Workout

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Also referred to as the press up, the Push-Up is possibly the most classic of all strength training exercises. This exercise develops your upper body, particularly the pectoralis major muscles or pectorals, and the triceps brachii muscles or triceps. Push-Ups are also a staple in military training.

In a push up exercise, you assume the prone position, your back is straight, and your hands are slightly more than shoulder-width apart. You can start your push up workout very gently. For women, using Push-Up grips will be easier on your wrists.

To prepare your muscles and reduce the risk of injury, make sure to do some warm-up exercises before doing Push-Ups, or any type of exercise for that matter. Grab your fitness shirts and learn how to do the basic push-up in this section:

STEP 1: Assume a prone position on the mat or on the floor.
STEP 2: Maintaining a straight back, bend your elbows to lower your shoulders and upper body until your forehead and nose are almost touching the floor. Straighten your elbows to raise yourself.

Whether you prefer working with treadmills, Free Weights, Weights on Gym Machinesor just with your own body weight, the important thing to do is to start realistically and keep at it – at all costs.