3 Back Strengthening Exercises

Article by Clickr Media

3 Back Strengthening Exercises – Home – Moving and Relocating

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Are you currently suffering from back pain? Regular exercises can help to relieve back pain, strengthen your back muscles and even lower the chances of you suffering from an injury! Many people in the world suffers from back pain and many uses pain relief medication to keep the pain in a tolerable level. What many people do not know is that by engaging in regular back strengthening exercises, they can not only relief the pain in a drug free condition but also prevent them from reoccurring! Below are some simple yet wonderful back strengthening exercises that can be done by people of all ages.

Hip Bridge

Hip bridge is an exercise that stimulates muscles which contributes to having a good posture. You should be able to feel a stretch in your hip and quads and feel an increase in your flexibility level. Hip bridges when done correctly will strengthen the back muscles, glute muscles and stabilises the spine.

How it is done: Start off the exercise by lying flat on a yoga mat which your back, feet and hip shoulder width apart in a relaxed position. Bend your knees slightly and squeeze and contract your hip muscles as you lift it up. Your knees and shoulders should be in a straight line and hold it there for 5 seconds. Slowly return to the starting position and repeat for 15 times.

Superman

The superman exercise as its name suggest is done lying on your chest in a superman position. It can strengthen the back muscles and increase the flexibility of the back. It will help to strengthen the glute muscles as well as the erector spinae muscles.How it is done: Start off the exercise by lying face down on a yoga mat and stretch both of your hands forward. Slowly raise your torso, arms and legs purely with your abs strength in a “flying” position. Hold this position for 10 seconds and slowly return back to the starting position. Repeat for 10 times.

Bird Dog

Bird dog exercise will help to improve the hands, feet and muscles coordination, something that we need on a daily basis to keep the spine in a straight and stable condition. It will also help to strengthen our glute muscles, back muscles and hamstrings.

How it is done: Start off the exercise by getting in a kneeling position on all fours with the knees slightly apart. Contract your abs and extend your right leg backwards and your left arm forward. Hold in the position for 5 seconds and return back to the starting position and change sides, with your left leg backwards and your right arm forward. Repeat this exercise for 10 times.

Back pain is due to many different reasons but their main contributing factor is due to weak back muscles. Back strengthen exercises will help to firm them up and ensure that they are in a proper alignment.

About the Author

We introduce you Singapore Sports and Orthopaedics Clinic where professional help will be offered in the areas of diagnosis, treatment and rehabilitation for all spine injuries and sports injuries.

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Clickr Media

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Killer Quick Arm Workouts

Article by Joshua Noerr

Killer Quick Arm Workouts – Health – Fitness

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There are lots of times when getting a great workout is really tough. Life can come at you fast and furious, and unfortunately, health and fitness is one of the first things to go when that starts to happen.

Luckily, you can still get a great workout even on a tight schedule.

We are first going to look at a few principles of building quick and effective workouts, then we will look at a sample arm workout using those principles.

The sample workout will be very tough, and will take you less than 10 minutes to get through the whole thing.

All right, let’s start by taking a look at the principles behind a good quick workout.

Quick Workout Principles

The first principle of a good, quick workout is to keep the rest periods short, ie. no more than 30 seconds.

If you are on a time crunch, it makes no sense to spend a ton of your limited time sitting around drinking water.

The next principle is to target antagonistic muscle pairings. This usually means a push/pull type of super set.

This allows one muscle group to rest while the other is working.

Third, aim to keep your repetitions higher than you normally do. If you usually do 6-8 reps, aim for 12-15. This will increase the time under tension for the target muscle groups.

The fourth principle is to choose only two exercises. This will allow you to be very efficient. You won’t be running around the gym trying to find a bunch of different pieces of equipment or waiting for someone to finish on a machine.

You can get in and get out, while still getting a great workout.

Now that you understand the principles behind how we build these programs, let’s look at one you could do in under 10 minutes for your arms.

Sample 10 Minute Arm Workout

For this workout, all you will need is a set of dumbbells.

We are going to perform dumbbell curls in a super set with lying triceps extensions.

The rest periods will be only 30 seconds in between each, and we will aim for 12 repetitions on each set.

We will do a total of 5 sets of each exercise.

On the fifth set, we will throw in a wild card. Instead of only performing 12 reps on each exercise, do as many reps as you can until you simply cannot do anymore.

Your arms will be burning like crazy, and will have a crazy pump after words.

Let’s just review that workout and evaluate it against our principles.

We chose an antagonistic muscle pair, the biceps and triceps. The rest periods were only 30 seconds. We did 12 reps, and we only used 2 exercises.

Mission accomplished!

About the Author

Click here for some additional information that will help you build bigger arms by understanding the muscles of the upper arm

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Joshua Noerr

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Health Benefits of Aquatic Exercises, Water Aerobics

Article by Nick Mutt

Health Benefits of Aquatic Exercises, Water Aerobics – Health – Weight Loss

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We all know that exercise such as running, jogging and biking has been found to reduce cholesterol and high BP and prevent heart disease. But this article emphasizes on the benefits of water aerobics. Aquatic exercise is becoming increasingly popular as water has been found to be ideal for muscle toning, is soothing and increasing stamina, strength, flexibility and endurance.

It is well known that over body weight is much less in water. Hence, when one stands in water at chest level his body is near weightless. The natural buoyancy of the water supports the body and relieves the stress on joints, tendons and ligaments. Water

Arm Liposuction for Women

Article by Julia Anderson

Arm Liposuction for Women – Health – Plastic Surgery

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All women desire slim, beautifully sculpted arms. Well-contoured arms enhance the way you look in sleeveless clothes and swimwear. Also, slim arms are looked upon as a sign of health and vigor. But factors such as aging, fluctuations in weight, and even your genes can cause fat to accumulate in your upper arms. After a point, even rigorous diets and exercise fail to work to reduce this fat. That’s when you should consider liposuction. Many advanced modalities have made arm liposuction for women a very effective procedure with lasting results.

Advanced Technologies for Upper Arm Liposuction

If you want to go in for liposuction to reduce upper arm fat, your first step should be to look for a plastic surgeon specialized in the procedure. An established practice would be one that offers advanced modalities such as VASER 2.0, BodyTite and SmartLipo, all of which promise great results for arm lipo. As each one works differently, only an experienced surgeon can help choose the one that’s right for you.

The FDA-approved third generation VASER® technology uses advanced ultrasound technology to selectively remove unwanted body fat, while leaving important nerves and tissues unaffected. The upper arm area to be treated is first filled with a tumescent saline solution. This helps numb the site and facilitate the break up of the fatty tissue. A tiny probe is used to deliver ultrasonic energy to liquefy the fat which is later suctioned off gently. One of the greatest advantages of this technology is that it is specially designed to minimize bleeding, bruising, and tissue damage.

BodyTite utilizes a radio-frequency energy enabled probe for liposuction. The RFAL™ (Radio-Frequency Assisted Lipo Tightening) technology (awaiting FDA approval) gently melts stubborn fat for easy removal. It also offers soft tissue contraction of up to 40% and ensures significant skin tightening. It therefore produces remarkable results for the re-contouring and firming of the upper arms.

SmartLipo™ Triplex features high-definition laser technology. It delivers laser energy through three wavelengths, 1440, 1064 and 1320 nm, to disrupt excess fat. This FDA-approved modality has proved very successful for the removal of localized fat deposits and loose skin in areas like the arms.

Whatever the procedure, it’s important to maintain a healthy lifestyle with diet and exercise to sustain the results of your arm liposuction treatment.

Safe and Effective Cosmetic Surgery Methods

All the technologies described above are minimally-invasive, safe and effective. They can be performed as office procedures and under local anesthesia. Downtime is minimal and recovery is quick, which means you can get back to routine fast. You can be assured of smooth, well-contoured upper arms with these superior body sculpting techniques. Of course, it’s first important to determine if upper arm liposuction will work for you and to choose the right modality. You may even need additional surgery to obtain the best results. Locating a plastic surgeon experienced in arm liposuction for women is the key to achieving your goals.

About the Author

Female Arm Liposuction – You can achieve a toned, thinner look for your arms with arm liposuction surgery.

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Julia Anderson

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How To Get Rid Of Flab Arms

Article by Marc David

How To Get Rid Of Flabby Arms – Health – Fitness

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Copyright 2005 Marc David

Hats off to a very brave women who stepped up and finally wanted to get rid of the flabby arms and the sooner the better. Luckily for her, this problem is quite common and the solution is quite simple and two-fold. Working to get rid of flabby arms comes with overall fitness but there’s some specific exercises you can to in addition to reducing body fat that will bring those arms into super shape once again.

On just another normal day, I received an email with a cry for help.

“I would like to know how to build up the muscle around the humerous bones of the upper arms. I would like to know how to build up the muscle around the humerous bones of the upper arms. I want to get rid of flabby upper arms!”

For starters…

The muscle that is most problematic for flabby arms is called: The Tricep

Most women think of these things when it comes to that area:

* flabby arms * exercise for flabby arms * tone flabby arms * how to get rid of flabby arms * flabby arm help * flabby upper arms * etc

There are really two key concepts to that particular predicament. Keep in mind that this is such a common question so you are certainly not alone in this. But just keep reading because the answer is pretty simple and may surprise you!

First, get the idea out of your head that there’s any such thing as ‘spot reduction.’ Meaning, if you do certain exercises for that area, the fat will magically disappear just from there and your arms will suddenly be taunt and tone again. Let me give you a real quick lesson on fat. Don’t worry this is going to be easy.

Your body stores fat. It stores it in general areas that are common to you as a female. Most men store the most fat in their stomachs. Women tend to store it in their thighs, hips and buttocks. But with anything, you can and will store fat wherever. So the first thing you want to do is…

Reduce the body fat period!

Once you start to reduce fat, you’ll see it disappear. Don’t bother with creams and rubs and all the other gimmicks out there. You cannot spot reduce. Your body stores fat and the only way to reduce fat in any particular area that is bothering you is to reduce fat period from your body as a whole.

For all these reasons,…

Your first mission, should you choose to accept it, is to reduce the body fat.

Second, in order for that area of your arm to become tone, you’ll want to build muscle in the back of the arm. That is called the Tricep and there’s several good exercise you can do to build up that area.

But first, let me give you a list of some of the best exercises for flabby arms that will focus on the tricep and help you develop the area and make it stronger. This isn’t all inclusive but it’s some of the more common and better exercises you can do for the back of the arms.

* Weighted dips * Close grip bench press * Close grip push ups * Lying barbell French press * Overhead cable extensions * Cable press downs * Reverse cable press downs

Frankly…

Many people are caught up in the idea that in order for them to get rid of a problematic area they need to just work it out and do some exercises to target that area.

But that’s only half of the solution as you’ve read.

By working out the area AND reducing body fat, you will progress at twice the speed and make twice the visual differences.

Let’s suppose you only worked out the back of the arms. The muscle would be stronger and firmer no doubts, but it might not show IF your level of body fat is such that the muscle is still covered up.

As you see, by doing both, you will tone up (build) the tricep and make it more visible when the layer of fat that covers it up is reduced.

Men and women who want to reduce the ‘flabby’ anything simply have to realize that it’s a combination of body fat in that area, maybe loose skin and a muscle that generally needs to be developed in order to be taunt.

But I’m getting way ahead of myself!

This is a two fold mission.

1- Reduce body fat

2- Do specific exercises to build muscle in the back of the arm so that once the fat is gone, you’ll have a tricep and it will appear tight and tone

In a nutshell what this will do for you is make the back of your arms less flabby as the fat is lost from your body and the new muscle will bring added tone and tightness to the back of your arm.

About the Author

Marc David is a bodybuilder and author of the, Beginner’s Guide to Fitness and Bodybuilding. You can get info on Marc’s e-book at: http://www.Beginning-Bodybuilding.com. To get Marc’s free e-zine, visit http://www.JustAskMarc.com

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Marc David

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Best Arm Toning Exercises for Women

Article by Chloe Ashworth

Best Arm Toning Exercises for Women – Health – Fitness

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Toned arms are one of the most sought after results of women working out up and down the country. With party dresses showing off the arms this Christmas, most women want to ensure that their upper bodies look toned and presentable in time for the party season and so are heading to gyms in Manchester and gyms in Leeds and elsewhere throughout the country! Here are a few of the best arm toning exercises to try out at your local gym:

Bicep CurlsIf you want to tone up your biceps, or the muscles at the front of your upper arm, then bicep curls are the perfect exercise. Find the right weight for you (start with the lowest weight and you can always work your way up to a weight you find comfortable for you) and then stand with your feet shoulder-width apart for support.

Curl the dumbbell towards your pectoral muscles, being careful not to move your elbows which should be kept against the side of your body.

Alternating Bicep CurlsThis take on the traditional bicep curl allows you to concentrate on one arm at a time, giving one arm time to rest while you work out the other arm. Simply raise the dumbbell up to just past your shoulder and lower it back down again slowly while your other arm gradually begins to rise up to your other shoulder.

Triceps ExtensionTo tone the triceps (the muscles at the back of your arms responsible for dastardly bingo wings), stand with one leg in front of the other, knees bent; far enough for you to lean comfortably with your hand on your thigh for support with a dumbbell in the opposite hand. Starting with the weight resting in your hand with your arm resting at your side, slowly raise the dumbbell up so that your upper arm forms a straight horizontal line parallel to the ground with your lower arm hanging down forming a 90 degree angle at the elbow.

You will begin to feel the burn in your triceps and should gradually extend the weight so that your lower arm is right out behind you, forming a completely straight line with your entire arm. Then slowly return the weight to the resting position at your side.

Overhead PressStanding upright with feet shoulder-width apart, hold a dumbbell in each hand facing forwards at shoulder height. Slowly start to lift the weights up in the air until your arms are completely vertical and then bring the weights back down to the starting position.

These exercises should help to work your biceps, triceps and shoulders for completely toned arms and if you consult with a fitness instructor at your regular gym, they should be able to show you how best to hold yourself to protect yourself from injury and also how many reps they think you can carry out to have a comfortable, yet challenging enough routine.

About the Author

Chloe Ashworth is Fitness professional who has worked in the industry for several years. She now writes and shares her wealth of knowledge about health and fitness. She also writes about her experience with gyms in Manchester and gyms in Leeds

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Exercise For Pregnant Women-4 Exercise Guaranteed to Shed Pounds

Article by Mariah Littles

Exercise For Pregnant Women-4 Exercise Guaranteed to Shed Pounds – Health – Fitness

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Kegels Kegel exercises are small internal contractions of the pelvic floor muscles that support your urethra, bladder, uterus, and rectum. Strengthening your pelvic floor muscles improves circulation to your rectal and vaginal area, helping to keep hemorrhoids at bay and speeding healing after an episiotomy or tear, if you have one during childbirth. There’s even some evidence suggesting that strong pelvic floor muscles may shorten the pushing stage of labor.You can do Kegels anywhere – sitting at your computer, watching TV, even standing in line at the supermarket. Here’s how:”� Tighten the muscles around your vagina as if trying to interrupt the flow of urine when going to the bathroom.”� Hold for a count of four, then release. Repeat ten times. Try to work up to three or four sets about three times a day.

Pelvic Tilt This variation of the pelvic tilt, done on all fours, strengthens the abdominal muscles and eases back pain during pregnancy and labor.”� Get down on your hands and knees, arms shoulder-width apart and knees hip-width apart, keeping your arms straight but not locking the elbows.”� As you breathe in, tighten your abdominal muscles and tuck your buttocks under and round your back.”� Relax your back into a neutral position as you breathe out.”� Repeat at your own pace, following the rhythm of your breath.

Squat It may not be the most elegant position, but squatting is a time-honored way of preparing for and giving birth. This exercise strengthens your thighs and helps open your pelvis.”� Stand facing the back of a chair with your feet slightly more than hip-width apart, toes pointed outward. Hold the back of the chair for support.”� Contract your abdominal muscles, lift your chest, and relax your shoulders. Then lower your tailbone toward the floor as though you were sitting down on a chair. Find your balance – most of your weight should be toward your heels.”� Take a deep breath in and then exhale, pushing into your legs to rise to a standing position.

Tailor This position can help open your pelvis and loosen your hip joints in preparation for birth. It can also improve your posture and ease tension in your lower back.”� Sit up straight against a wall with the soles of your feet touching each other (sit on a folded towel if that’s more comfortable for you).”� Gently press your knees down and away from each other, but don’t force them.”� Stay in this position for as long as you’re comfortable.Remember to start slowly and work at your own level for each

About the Author

The Author Mariah Littles is the proud mother of 3 beautiful children. She knows how extremely difficult to stay fit during and after childbirth. For more free tips and information visit her informative Review Site

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Mariah Littles

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Best Exercises for Toning Your Arms

For the many people who are unhappy with the appearance of their arms, getting toned and firm arms is a priority. Most people want to burn fat and build muscle, improving not only the appearance of their arms, but also their strength and flexibility. And while toning up arms takes some work, there are easy exercises that can get anyone started.

Bar bicep curls are a classic exercise to help get arms toned up quickly. Stand with feet shoulder width apart and lift the barbell, making sure to keep the back straight and the elbows still. Lift the barbell to just over the pectoral muscles and lower back down.

Close grip bench presses are a triceps exercise that also incorporate a barbell and heavier weights. Lying back on the bench, take the barbell in a narrow grip and bring it down to the lower ribs. Using the triceps, lift the barbell and lower it back down to the same position. The barbell should not touch the chest, and the reps should be completed quickly to make the exercise easier.  Kickbacks are also exercises that involve the triceps muscles, but which require the use of lighter individual hand weights instead of a barbell. Bending the body at the waist and pulling the elbows up to torso level, straighten the arms back, using the triceps to pull them up. This exercise can be done one arm at a time, or both at the same time.

Triceps extensions offer another opportunity to use lighter hand weights, as well as the option of using an exercise ball. Not only does this exercise engage the triceps, it also gets the abs involved, making it a more beneficial workout. While sitting, either on the exercise ball or bench, hold one medium weight in both hands. Take the weight straight overhead, then lower behind the head with the arms at a forty-five degree angle. Keep the back straight, and do not lock the elbow joints.

The last workout is probably the most recognizable, and the one that can be most easily customized. Push ups engage not only the triceps, but also the biceps, and require no equipment. Knees can be bent or kept straight, one or both arms can be used, and reps can be easily altered.

Most of the most beneficial exercises require equipment, which are readily available at all health clubs. Even sports involving racquetscan be incorporated to tone arms, including racquetball and tennis. The most important thing is to get moving to get toned.

 

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Arm Lift for Slimmer, Contoured Arms

Aging, weight loss and other factors often result in extra fat and loose, sagging skin in different body areas. Flabby skin and excess fat accumulation in the upper arms can make you look much older than you really are. This condition can be corrected and your arms made to look more youthful with an arm lift/arm tuck. Known also by the name brachioplasty, an arm lift trims and reshapes your upper arms, thus helping you look more attractive. The procedure not only benefits you physically but also boosts your self esteem.

Arm Lift Surgery – Benefits

What you benefit from:

•  Well-proportioned and great looking arms
•  Wear clothes more comfortably
•  Enjoy a bigger choice of clothing
•  Improved self confidence

A single procedure is sufficient to tighten loose arm skin and get rid of excess fat.

Safe Procedure Ensuring Effective Results

With the new techniques available at present, you can get the desired aesthetic results without suffering much pain and discomfort.

With new technological advancements, arm tuck has become much safer and ensures effective results. Brachioplasty or arm lift is now carried out using the BodyTite device that ensures effective skin tightening advantages and successful fat removal. BodyTite is the latest technology in body contouring that uses radiofrequency energy to remove fat cells and tighten skin simultaneously.

•  The radiofrequency energy employed leaves the surrounding tissue in tact  
•  Since it is a minimally invasive procedure, local anesthesia is sufficient
•  Minimum pain, less bruising
•  Fast recovery without the need for a long hospital stay
•  Speedy return to normal activities
•  Since small incisions are made in this cosmetic surgery procedure, the scars, if any, will be minimal
•  It is done on an outpatient basis
•  The surgery is not long; it lasts approximately one or two hours. The time varies depending on the plastic surgeons and the degree of complexity of the patient  

Recovering from Arm Lift

When you plan to undergo arm lift surgery, there are certain precautions that you should take. During your initial consultation, your plastic surgeon will give you specific instructions on how to prepare for surgery. The surgeon will also tell you about the risks and consequences that may be associated with the surgery.  Make sure to follow all the instructions carefully to ensure fast recovery and the best outcomes. Your slimmer, contoured arms will last long provided you follow the prescribed exercises and a healthy diet.
 

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Upper Arm Lift Surgery

Brachioplasty, commonly referred to as Arm Lift, is a procedure in cosmetic surgery involving the reshaping of the upper arm from the under portion all the way down to the elbow.

Cost of Arm Lift Surgery

Plastic surgeons are beginning to offer financing opportunities to patients. The surgeon’s skill or expertise, location and the type of surgery to be performed influence the costs. Total costs include medical testing, garments worn after the surgery, prescription medicines, site of the surgery, and professional fees of the surgeon and anesthesiologist.

Choosing a board certified surgeon of good standing, notwithstanding a higher cost, would turn out to the patient’s advantage and best interests, in the long run. The total cost of a brachioplasty would range from $ 5,000 to $ 6,500.

Procedure for Arm Lift Surgery

General anesthesia or intravenous sedation are the two options for a patient about to undergo arm lift surgery.

Incisions would be made on either side of the arm, which would be extended from the underarm all the way to the elbow.

To remove excess fat from the targeted area, liposuction techniques are applied. The connective tissues are pulled tight and reshaped, then stitched up. The outer skin is also sutured.

Risks and Complications of Upper Arm Lift Surgery

Brachioplasty carries some risks, like any other surgical procedure. Negative consequences could include unsightly scarring, hematoma, infection, allergic reactions to the anesthetics, blood clots, poor wound healing.

It is best to consult your cosmetic surgeon on the risks of this particular operation. Do not forget to report any shortness of breath, chest pains, heart palpitations, to your doctor immediately.

These are indicative of grave consequences.

Recovery from Brachioplasty

The sutures are removed in a week or two after the operation. There could be some bruising and swelling. The patients are instructed to have their recovery in their homes and prescribed medicines for pain.

Advantages of Arm Lift Surgery

Going through an Arm Lift surgery is definitely more rewarding than not. After all the procedure and the recovery and the costs is the bonus of a remarkably youthful appearance. You wouldn’t be able to wait until the summer to show off your smoother, tighter arm contours in bathing suits, tank tops and sundresses once again.

Visit www.gosleeveless.com from more information about how you can get rid of sagging and flabby upper arms in 6 weeks or less, without surgery, guaranteed.
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