Thursday, 31 January 2013

New Exercise For Chest

23:04:00 Mens Health, Workouts No comments

Body-Weight Flies

*Exercise Data:

Type: Strength
Main Muscle Worked: Chest
Other Muscles: Abdominals, Shoulders, Triceps
Equipment: E-Z Curl Bar
Mechanics Type: Isolation
Level: Intermediate
Sport: No
Force: Push

* Body-Weight Flies Guide:

Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.
Assume a push-up position over the bars, supporting your weight on your toes and hands with your arms extended and body straight.
Place your hands on the bars. This will be your starting position.
Using a slow and controlled motion, move your hands away from the mid line of your body, rolling the bars apart. Inhale during this portion of the motion.
After moving the bars as far apart as you can, return to the starting position by pulling them back together. Exhale as you perform this movement.

* Body-Weight Flies Images:

8 Yoga Poses For Flatten Your Abs

20:42:00 Womens Health, Yoga No comments

Flatten Your Abs With Yoga

Learn 8 yoga poses to burn belly fat on the mat:

* Slim Your Stomach:

For a strong core, try this ab-focused yoga series

Take a break from crunches and get the flat belly you want with yoga. As you work through these yoga poses, you’ll engage your core muscles and concentrate on balance and breathing. If you can’t hold a pose for very long, don’t worry. You’ll build strength each time. Just do as much as you can and work up to holding each pose for 10 breaths.

Lose fat with this yoga for weight loss routine.

* Straight Leg Lift and Lower, Part 1:

1. Lie on your back and place a block between your upper thighs.

2. Bring your legs straight up to the ceiling and flex your feet.

3. Keep your lower back pressed firmly into the ground. Hint: If you don't have a block, try using a sturdy throw pillow.(Also, see 4 Important ExercisesEvery High Heel Wearer Should Do.)

* Straight Leg Lift and Lower, Part 2:

1. From the position above, start to lower your legs toward the ground.

2. Only lower them as far as you can, keeping the lower back flat on the ground. If you drop your legs all the way down and your lower back pops up, this move loses its ab-strengthening power and can strain the lower back.

3. Repeat 10 times.

* Spine Massage Roll-Ups:

1. Stay on your back and bring your legs straight up. Think of this move as a massage for the spine rather than an abdominal exercise.

2. Bring your feet over your head, rolling on your spine slowly until your feet touch the ground behind you. If this is too much on your spine or neck, only bring your feet as far as you can without feeling pain in your back.

3. Return your feet to the straight-up position. 4. Repeat 10 times.

* Rocking Boat:

1. Come into Boat Pose with bent knees.

Boat Pose:

a. Sit with your knees bent, feet flat on the floor.

b. Hold on to your legs under thighs, grabbing just above the knees. Lean back slightly.

c. Raise your feet off the floor and press them together. Lift your feet until your shins are parallel to the floor.

d. Extend your arms straight in front of you to shoulder height, palms up.

2. Tip your knees to one side and then the other. Try to keep the motion steady.

3. Keep breathing and repeat 10 times.

* The Modified Wheel:

1. Lie on your back and give your abs a nice stretch in the opposite direction. Interlace your hands underneath your lower back and press your hips up into a Modified Wheel Pose.

Modified Wheel Pose:

a. Lie on your back, feet flat on the floor, palms down.
b. Lift your hips and torso off the floor, pressing into your palms and feet.
c. Interlace your hands and press your shoulders and upper arms into the floor. Lift your hips higher toward the ceiling. d. Hold for 10 breaths. Lower your gluts back to the floor, and separate your arms.

2. Keep breathing and try to back slightly off your fullest possible pose. This will ease the strain and train your body and brain to stick with poses longer.

* 1-Minute Plank Pose

1. Come into Plank Pose.

Plank Pose:

a. Get into a push-up position: Hands are shoulder-width apart, feet are hip-width apart, and your heels, ankles, butt, spine, shoulders, neck, and head should be in one long line.
b. Bend your elbows to lower your body, keeping your elbows hugged into your ribs.

2. Try holding this position for 1 minute. You’ll feel this in your abs as well as the whole body.

3. Keep focused on your abs so you can keep the entire body in one strong line.

* Upward Dog Stretch:

1. Lie face-down the tops of your feet on the mat. Bend your elbows and place your palms on the floor beside your lower ribs.

2. Push up, straightening your arms without locking your elbows, and lift your upper legs and torso into the air.

3. Arch your chest upward, lifting the sternum. Keep elbows in, close to your sides. The main purpose of the pose is to give your abs a nice stretch, so breathe deep and enjoy your hard work.

Hint: Roll your shoulders back.

5 Dance Warm Ups and Stretches

10:45:00 Warm Ups No comments

5 Dance Warm Ups and Stretches

Use dance warm ups and stretches to get ready for your dance class or other forms of exercise. Adequately warming up your muscles and taking a few minutes to stretch will help you to have a more enjoyable, injury-free dance class or other workout.

1. Neck Isolation:

Isolation is a term used to describe a series of warm ups in dance class that help your body to feel more agile. This warm up is usually performed with the feet shoulder-distance apart and the toes facing the front of the room. Bend your knees slightly and make sure that your spine is upright.

The point of isolation is to focus on one body part at a time. With your hands placed on your hips and the rest of your body perfectly still, begin looking to the right for a beat and then left. This warms up the muscles of the neck. You can also slowly circle the head by dropping the head down, to the right, back and left. Repeat this circling motion to the opposite side.

2. Hip Swings:

The hips are another part of the body that you can warm up during isolation Holding the same stance as in the neck isolation move your hips to the right and then left. Be sure to keep the rest of your body as still as possible. You can also circle the hips by pushing them to the right, to the back of the room, to the left and then front. Reverse this motion to the opposite side.

3. Heel Raises:

To warm up the calves and hamstrings, place your feet together with the toes facing the front of the room. You can also do this warm up with the heels together and the toes turned out, which is more commonly done in ballet. With a perfectly straight spine, raise your heels off of the floor, balancing yourself on your toes. Then lower your heels to the floor. Repeat this movement until your calves feel warm.

4. Leg Swings:

To warm the entire leg, stand on one leg with the toes facing the front of the room. Lift the other leg off of the floor and bend it slightly as you swing the leg toward the front of the room and then toward the back of the room. Repeat this for a dozen repetitions on each leg. If you find that you have trouble keeping your balance, hold on to a chair or a wall.

5. Lunge Stretch:

Lunge stretches are commonly done in jazz, modern and hip-hop classes and are useful for stretching the muscles of your lower body. Start with your feet together and push one leg back behind you. Your front knee will be bent. Your back leg will be as straight as possible. As you deepen this stretch, place your hands on the floor. To prevent injuries, always be sure that your front knee is in line with your foot and not too far forward

Stretching for Chest for Men & Women

09:30:00 Mens Health, Womens Health, Workouts No comments

Behind Head Chest Stretch Guide

* Exercise Data:

Main Muscle Worked: Chest

Other Muscles: Shoulders

Equipment: Other

Mechanics Type: Isolation

Level: Expert

Sport: No

Force: Static Stretch

This Starching is also useful for Women.

* Behind Head Chest Stretch Images:

For Men:

For Women:

* Behind Head Chest Stretch Guide:

Sit upright on the floor with your partner behind you.
Place your hands behind your hand, and push your elbows back as far as you can. Your partner should hold your elbows. This will be your starting position.
Gently attempt to pull your elbows forward with your hands still behind your head for 10 or more seconds. Your partner should prevent your elbows from moving.
Now, relax your muscles and have your partner gently pull the elbows back as far as it comfortable for you. Be sure to let your partner know when the stretch is adequate to prevent overstretching or injury.

Warming Up For Hypertrophy

00:12:00 Warm Ups No comments

Warming Up For Hypertrophy (6-12 reps)

If your goal is muscle size, your warm up will be similar to a strength warm up. Depending on training age (years working out) your work sets (after the warm up) should involve a rep range of about 6-12 reps. You still want to avoid excessive lactic acid release because of some partial Type IIb contribution, so again keep warm up reps at six or below.

Sets should be less since the body will be performing at a lower intensity (% of 1 rep max, not how loud you scream) therefore needing less preparation. Tempo should be about the same as for strength.

Again, stretching would be counter-productive unless injury/chronic tightness exists, in which case PNF would be the most effective pre workout modality, followed by the warm up. A general warm up is still not necessary, like strength training go right to the 1st exercise of your workout and commence the specific warm up.

Example Warm Up Routine:

Planned Work Sets - 3 sets of 8-10 reps @ 185lbs

Warm up set 1: 50% 10RM = 95lbs x 6 reps

Warm up set 2: 80% 10RM = 150lbs x 4 reps

Advanced Technique Trick: Take a look in the on-deck circle at a baseball game - the batter has weighted donuts on his bat during his warm up swings. When he steps into the box his bat feels light, therefore increasing swing speed and power output.

This is called a neural pre-load and can be applied to your weight training routine for immediate gains in strength in tern leading to new muscle growth. Neural pre-loading acts like a light switch for your Type IIB fibers, turning them on so they can assist your other fibers during your hypertrophy sets.

Example Neural Pre-Load Warm Up:

Planned Work Sets - 3 sets of 8-10 reps @ 185lbs

Warm up set 1: 60% 10RM = 110lbs x 6 reps

Warm up set 2: 90% 10RM = 165lbs x 3 reps

Warm up set 3: 130% 10RM = 240lbs x 1 rep

Warming Up For Endurance (12+ reps):

Individual response will determine the best warm up for endurance weight training - at least more so than the other categories. More often than not, I recommend only one set for a specific endurance warm up. If you are performing an exercise unfamiliar to you, more warm up sets can be beneficial, and the less comfortable you are at performing the movement, the more reps you should use in the warm up set(s).

While physiologically it is arguable whether a warm up set is even necessary at all for endurance, it does serve as a nice transition from your daily routine to help you get focused on the workout, while also providing an opportunity to assess any possible injuries and get an idea for how strong you feel. Higher reps are fine, no need to worry about excessive lactic acid since that will be unavoidable (and possibly beneficial) in an endurance workout.

General warm ups are optional, if 5 minutes on a treadmill helps you to have a better work out, by all means do it. Just don't feel like it's necessary if you see no benefit. Stretching is optional as well; your muscles are contracting with a relatively low force output, so no harm will be done. Again, only stretch first if you feel it contributes to enhanced performance - try one workout stretching first, and the next stretching after and assess performance differences.

Example Warm Up Routine:

General: 5 minutes on treadmill (optional), 5 minutes stretching (optional)

Specific: Planned Work Sets - 2 sets of 15 reps @ 100lbs

Warm up set: 60% of 15RM = 60lbs x 10 reps

Whether this article has reinforced your old warm-up habits or offered you some new warm-up strategies, I suggest you make full use of them. Applying these techniques to your workouts will offer the benefits of better workouts, faster progress, and fewer injuries.

12 top Exercises video is now here for Losing Your Weight

10:46:00 Videos No comments

How to Loss Weight??

12 top Exercises is here for Losing Your Weight:

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Chest Workout Barbell Bench Press

10:10:00 Videos No comments

Chest Workout Barbell Bench Press:

You can watch it here:

Chest Workout: Barbell Bench Press, 10 sets, 10 reps with progressive loading by Tuan Tran

Weight Loss With Yoga

09:16:00 Womens Health, Workouts, Yoga No comments

Weight Loss and Slim Down With Yoga

Slim Down With Yoga

Yoga is a known stress buster, but it's also one of the most effective workouts for fighting stubborn fat stores, especially the ones that crop up after age 40. Yes, you can use yoga for weight loss. The reason: Studies show that yoga lowers levels of stress hormones and increases insulin sensitivity—a signal to your body to burn food as fuel rather than store it as fat. The following yoga poses for weight loss will do just that while firming up your arms, legs, butt, and abs. Start now to see weight results in as little as 3 weeks.

Workout at a glance

You need a yoga mat or carpeted space

How to do it:

Follow this routine at least 3 times a week, holding each move 1 time for 3 to 5 deep breaths, unless otherwise noted. Start with the Main Move for each exercise. If it's too difficult, do the Make It Easier variation. If it's not challenging enough, try the Make It Harder option. For faster results: Hold each pose for 5 to 8 breaths and increase repetitions (where noted) by 2 or 3.

MAIN MOVE: Crescent [Firms abs, hips, and thighs]:

Stand with feet together, toes forward, and arms at sides. Inhale and raise arms overhead, reaching fingertips toward ceiling. Exhale, and bend forward from hips, bringing hands to floor (it's okay to bend knees). Inhale, and as you exhale, step right leg back into a lunge (left knee bent about 90 degrees, knee over ankle; right leg extended and on ball of foot). Inhale and raise arms overhead; gaze forward. Hold, then return to standing and repeat, stepping left leg back.

Make it Harder: From end position, inhale and arch torso, arms, and head backward, gazing at fingertips.

Make it Easier: Lower right knee to touch floor as you step back into a lunge, and rest hands on left thigh.

MAIN MOVE: Willow [Firms sides of abs]:

Stand with feet together, arms at sides. Place sole of left foot on inside of right thigh, knee bent to side. Touch palms in front of chest for 2 breaths. On third inhale, extend arms up, fingertips toward ceiling. Exhale, and on the inhale, bend torso to left. Inhale and straighten. Repeat 3 to 5 times, pressing foot into thigh; switch sides.

Make it Easier: Keep left foot on calf or touch toes to floor for balance.

Make it Harder: Close eyes as you balance and bend.

MAIN MOVE: Rocking Boat [Firms abs and back]

Sit with knees bent, feet on floor, hands on thighs. With torso straight and head in line with body, lean back about 45 degrees, raising feet so calves are parallel to floor, toes pointed. On an inhale, extend arms and legs, keeping legs together. Exhale, and as you inhale, lower torso and legs 3 to 4 inches so body forms a wider V shape. Exhale and raise torso and legs. Repeat 3 to 5 times.

Make it Easier: Hold backs of thighs with hands and keep legs bent. Lower torso only.
Make it Harder: Once in the wider V position, extend arms overhead.

MAIN MOVE: Hover [Firms shoulders, arms, abs, and back]

Begin in push-up position on toes with arms straight, hands below shoulders, and body in line from head to heels. On an exhale, lower chest toward floor, bending elbows back, arms close to body, abs tight. Hold a few inches above floor.

Make it Easier: Begin on hands and knees and walk hands forward until body is in line from head to knees.
Make it Harder: While holding the hover, lift left leg 6 to 12 inches, pause, and lower. Do 3 to 5 times, then switch legs.

MAIN MOVE: Chair [Firms butt and thighs]:

Stand with feet together, toes forward, arms at sides. Inhale and raise arms overhead, palms facing each other. Exhale and sit back about 45 degrees, keeping knees behind toes and abs tight to support back; gaze forward.

Make it Easier: Do the move with feet hip-distance apart, hands on thighs, and bend only about 30 degrees.

Make it Harder: After you sit back, lift heels off floor, balancing on balls of feet (knees will be in front of toes); gaze up at fingertips.gaze up at fingertips

Diet For Weight Loss

03:08:00 Diet No comments

Diet For Weight Loss

Maximizing Your Diet Plan:

Simply eating less food isn't good enough. To look fit and healthy you also need to make sure you are eating the right types of food, and not under eating. Many women under eat protein and healthy fats, and tend to end up skinny but still flabby after a period of dieting.

Here are some tips that can help you maximize your diet plan, so you can look your best:

Calories -

If you're looking to lose fat, start by eating around 1800 calories per day. Your goal is to lose about 1.5 to 2 pounds of fat per week. If you lose weight more quickly than this, you also tend to lose muscle mass. The result is a skinny, but flabby body. So don't lose weight too quickly!
If you're not losing weight at this calorie level, drop your calorie intake down to 1650 for a period of no less than 2 weeks and reassess your progress.

Protein -

Make sure you're eating at least 100 grams of protein per day. Protein helps you retain, repair and build muscle tissue. Many women underestimate how much protein that take in per day, so it's good to monitor this vital macro nutrient.

Helpful dieting tips -

There is more to a healthy diet than just calories and protein. Follow these tips to maximize your eating plan:

Healthy Fats - Make sure at least 20% of your calories come from healthy fats. Healthy fats are essential for proper hormone function, brain function, fat loss and much more.
Carbohydrates - Try to avoid the white poisons - white sugar and white flour. Instead, choose nutritious carbohydrate sources such as oatmeal, rice, fruits and veggies.

Workout For Female for Weight Loss

21:05:00 Womens Health, Workouts No comments

Abs Workout For Females

Workout Summary :

Main Goal:

Lose Fat
Workout Type:

Single Muscle Group
Training Level:

Beginner
Days Per Week:

2
Equipment Required: Dumbbells
Target Gender: Female

Workout Description :

It's time to get that flat stomach! Combine this 8 week abs workout plan with the included dieting and cardio advice, and you will help your body build and firm your abdominal while stripping away excess stomach fat.
Workout Frequency

Perform this abs workout 2-3x a week after your resistance training sessions. It can also be performed on off training days, or with your cardio workouts.
Cardio

Perform 3-4 cardio workouts per week for 20 to 30 minutes per session. Choose whichever form of cardio you prefer, from walking to sprinting to swimming to biking. The important thing to remember is that cardio should be enjoyable. If you dread performing cardio, you are more likely to miss sessions. It doesn't really matter what you are doing because you are burning calories. A flat stomach is made in the kitchen, and your diet is doing most of the work.

You may perform cardio first thing in the morning, on off days, or after your resistance training sessions.