|
Free Gifts at Yves Rocher
|
Exercise for health
 Hannah
Waterman's Body Blitz
The before photos of Hannah were whaty encouraged her to get fit.
So if you're ready to get fit and healthy then this is a great DVD
to get.
The DVD focuses on interval training and is divided into short
bursts of intense exercise followed by a rest period. According
to Martin MacDonald "All the latest scientific studies show
it's the most efficient way to burn fat. In fact it's 4-5 times
better at burning fat than normal aerobic exercise".
Cardio Blitz involves short (10 second) bursts of intense exercise
i.e. skipping, running on the spot) interspersed with 'active rest
periods' doing moves like squats and lunges.
Box Blitz includes intense intervals of high speed boxing moves
(speed-ball, upper-cuts) broken up with slower toning moves like
press-ups and sit-ups.
Tone Blitz mixes up short intervals of high energy burpees (like
the old school bunny hops) with toning moves using weights (like
lunges and sit-ups). |
Get fit and look better
No Flab With That Blouse is So Necessary
A guide to toning up flabby arms
by Cathy Gatson
With Spring in the air and Summer just around the corner?it will soon
be time to "change clothes and go"?sleeveless. If you've been shopping
lately, you may have noticed many of the blouses, tops and dresses for
Spring/Summer are haltered, strapless, or sleeveless, exposing lots of
skin. The styles are sexy but flabby arms are not. If the backs of your
arms are waving in the wind, then here are the most recommended and easiest
exercises that I've found to improve muscle tone to your arms, shoulders
and chest just in time for Spring.
The muscles you want to target are:
Biceps - located at the top of your upper arm. Clench your fist and make
a muscle, the bump that should appear is your bicep.
Triceps - located at the back and below your upper arm.
Pectoralis Major & Minor - chest muscles
Push ups are a tried and true exercise which work the triceps, chest,
and shoulders. You may modify the traditional push up by both knees on
the floor rather than straightening them behind you. Place your hands
on the floor in front of you, shoulder width apart and push your upper
body away. Go at a pace that works for you but be consistent. Gradually
increasing your reps. No need to go the gym for this exercise. You can
drop and do 20 right before you climb into bed.
Kim King, head strength and conditioning coach for Olympic Sports at the
University of Pittsburgh, suggests the following exercises:
Dumbbell triceps curl
· Stand erect with back straight and feet shoulder width apart.
· Hold dumbbell (if weights are not available substitute weights with
32 oz. waterbottles) in right hand and raise overhead with arm extended.
· Keep upper arm close to head and perpendicular to the floor.
· Slowly lower dumbbell behind head until forearm touches (nears) bicep.
· Raise dumbbell to starting position and repeat movement.
· Inhale when lowering dumbbell, exhale when raising (extending) arm upward.
· Repeat with opposite arm. This exercise can also be done while seated.
Dumbbell triceps extension
· Stand holding dumbbell in your right hand with palm facing in.
· Bend forward until your back is nearly parallel to the floor.
· Position left hand on left knee.
· Position upper right arm against side (parallel to ground) with lower
arm vertical to ground.
· Press dumbbell back until arm parallel to floor.
· Pause for a moment, then lower dumbbell slowly to starting position,
then repeat.
· Inhale when raising dumbbell, exhale when lowering. Repeat with opposite
arm.
Hammer bicep curl
· Stand erect with feet shoulder-width apart.
· Hold a light dumbbell in each hand with arms extended down and palms
facing inward.
· Keep upper arms tight against ribs and perpendicular to the floor.
· Raise one dumbbell at a time by flexing the arm at the elbow.
· Curl movement should bring dumbbell in line with the shoulder.
· Lower dumbbell slowly until elbow is fully extended.
· Repeat with opposite arm.
· Exhale during upward movement; inhale during downward phase.
According to the fitness manager at 24 Hour Fitness at Hilltop, Izaac
Tyrell, the most effective way to reduce weight is "by eating a balanced
diet (consisting of carbs, protein and a little fat), doing cardio-vascular
exercises in combination with weight training".
Izaak reiterated what I've read in countless health magazines which is
there is no "spot reduction" way to reduce fat in other words, there is
no quick fix to flab-less arms!
If done correctly, the exercises mentioned, will yield noticeable results
but only if incorporated with cardio exercises and a low fat, nutritious
diet. Start now and by summer you should be able to brush your shoulders
off and wave flabby arms goodbye!
Resources: For more information on weight loss, and exercise, The Ultimate
Weight Loss Revealed by Brad Callen e-book has great fat burning tips
and cardio exercise programs (www.free-weight-loss-resources.com).
Another great resource for nutrition and exercise tips is www.ivillage.com.
Winsor Pilates video available at Target for $29.95 an awesome program
designed to tone and sculpt your entire body and help you lose weight.
Tamilee Webb's, "I Want Those Arms" a good video for beginners to intermediate
excercisers. available on VHS for $14.95 www.collagevideo.com
Cathy Gatson is a freelance writer and owner/operator of Yada Beauty
Lounge, a hair and body salon in Northern California.
|
Main page listing freebies
|
