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Monthly Archives: September 2016

Get Sleep Better using These Stretches

better-sleep# Seated Side Bend

Targets: Neck, shoulders, back, and obliques

  • Sit on pillow in a cross-legged position. Place left hand on floor to side of hip, left elbow slightly bent. Extend right arm by ear.
  • Lean to left, keeping butt on floor, shoulders down.
  • Hold for 8 to 10 breaths. Switch sides; repeat.

# Rag Doll

Targets: Neck, shoulders, back, and hips

  • Stand with feet hip-width apart, knees slightly bent.
  • Place right hand on left elbow, left hand on right elbow.
  • Bend over from hips, letting arms and head hang down.
  • Hold for 8 to 10 breaths. Gently roll back up

# Sleeping Swan

What you’ll need : A pillow

Tip: With each pose, breathe in and out through your nose for a calming effect on the nervous system.

Targets: Neck, shoulders, back, hips, and legs

  • Sit on floor with pillow in front of you. Bend left knee, bringing sole of left foot to right inner thigh. Lift butt and extend right leg behind you.
  • Staying centered, gently hinge forward from hips, placing head on pillow. Extend arm forward,elbows slightly bent.
  • Hold for 8 to 10 breaths. Roll back up. Switch legs; repeat.

# Happy Baby

Targets : Back, hips, and hamstrings

  • Lie faceup. Bend knees into chest and grab inside edges of feet with hands, palms out.
  • Bring knees out to sides, then lower toward armpits, keeping heels above knees, feet flexed.
  • Hold for 8 to 10 breaths, gently rocking from side to side

# Bridge

Targets : Hips and legs

  • Lie faceup with knees bent, feet flat on floor, arms extended by sides, palms up.
  • Keeping shoulders down, engage abs and press into heels to lift hips and back to form a diagonal line from shoulders to knees.
  • Hold for 8 to 10 breaths; lower.

 

One of The Best Aerobic Excercise

Jumping rope to get more fit is one of the best vigorous activities. It blazes a considerable measure of calories, it doesn’t require costly hardware and should be possible at home. There is a justifiable reason motivation behind why boxers and MMA contenders use it to stay fit as a fiddle.

A regular jumping rope routine will help you develop your fitness coordination and agility. It targets your calves, thighs, and buttocks. It also makes an excellent addition to a cross-training program, in which a variety of aerobic and resistance activities are combined to create a complete cardiovascular workout to achieve all around fitness and conditioning.

The most important thing when buying a jump rope is to make sure that it is the right length. It is usually possible to adjust the length if the rope is too long. Stand with both feet in the center of the rope and pull up the ends. The handles should reach to your armpits. Wearing loose, comfortable clothing and training shoes, begin to jump. Try to keep your shoulders relaxed and your upper arms close to your body. Use your wrists, not your whole arms, to turn the rope and try to keep them as low as possible. Keep your back straight and your stomach pulled in.

As your fitness level increases, begin adding jumps with both feet together. To avoid boredom, you could try some variations, such as hopping on one foot, then the other. Again, make sure you do not jump too high. If you keep your feet in fairly close contact with the ground, you will minimize the chance of strain and will more likely keep jumping for a longer time. If you have not jumped rope for some time, you may find a normal training level too hard. To build up stamina, jump initially for 2 minutes, or if this is too much, for 30 to 40 jumps, and then rest for 30 seconds. Repeat twice. At each subsequent session, reduce every rest interval by 5 seconds, until you have eliminated all of them.

About Burpee Workout

burpeeFor everybody out there that can’t or don’t have any desire to go to a rec center, for those that don’t have any desire to utilize any hardware and for the minimalists that don’t need a confounded workout there is a basic activity and a straightforward workout that can give you phenomenal results with regards to building stamina and general body molding. Burpees work the whole body, as well as are an awesome fat blazing activity.

In all actuality you can disregard extravagant gear and assemble athletic and fit body by doing only this workout in light of the fact that as I said some time recently, the burpee will :

~ Build Strength

There is a reason why the burpee is used by football players and military forces in their functional fitness workouts.Because you use explosive movements, you’ll build strength in your arms, shoulders, chest, torso and legs. This exercise is not complex, but it sure is a difficult one after you’ve done it for a decent length
of time.

~ Burn Fat And Get You In Shape

The fact that the burpee is a full body workout and physically demanding after doing it for a certain (not very long) period of time makes it a very efficient fat burning exercise. It will speed up your metabolism, so the calorie burning process will last for hours after the workout is over. This makes the burpee workout a perfect cardio workout and when combined withweight lifting you can use it to develop a powerful and functional physique.

The most fun part is that you don’t need any equipment or special classes to do this workout and you don’t need a gym membership. It can be done anywhere : at home, in the park or even in such small spaces as prison cells !!!

There are a few burpee variations that make it easier or more difficult:

# The standard burpee
– Stand with your legs shoulder width apart.
– Squat low enough so you can touch the ground with your hands
– Position your hands on the ground and kick your legs back so that you take a pushup position
– in one continuous movement bring your legs up under your chest
– jump straight up

You’ve completed one single burpee.

# The push up Burpee

Follow the instructions from the standard burpee until you make it to the push up position. Do a full push up and then bring your legs up under your chest with one continuous movement and jump up.

# Burpee and a pull up

Stand under a pull up bar and do the standard or “the push up” burpee. As you jump up, grab the pull up bar and do a complete pull up. After 10 of these you’ll be gasping for air.

You can integrate burpees in your weight lifting workout as cardio by doing 4-5 sets of 10 burpees or because they are such a physically demanding exercise you can do them on your non-weightlifting days as tabata workouts:

Burpees x 20 seconds
rest x 10 seconds

This is only one set. Feel free to perform 5 to 8 sets for a total workout time of under 5 minutes.