Back Exercises Are Important to Prevent Back Pain and Rehabilitation
September 23, 2012 by admin
Filed under Lower Back Exercises
Article by Kirti_saxena
Back Exercises Are Important to Prevent Back Pain and Rehabilitation – Business
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Workouts and doing regular exercises is one of the best ways to stay fit and healthy. Proper exercise regime under a certified trainer can help you achieve great fitness levels. Because of extensive and longer working hours many people tend to suffer from back pain, which ultimately affects their day to day life. They are advised to do mild exercises at home to improve their health conditions. Regular back exercises can be of great help and can play a vital role in rehabilitation of back muscles.
Most of the times people tend to keep away from back exercises in case of severe pain resulting into stiffness, weakness and poor mobility. In short lack of activity and exercise can actually make the pain worse. Many doctors recommend mild yoga or exercises with medicines for longer pain relief. With a stronger back day to day activities become much easier and you can enjoy your life without any pain. A group of back muscles are responsible for actions like flexibility, extension, rotation, retraction and elevation of shoulder muscles. Same group of muscles are responsible for proper human body posture. For the rehabilitation of these muscles people with back pain are required to do some low-impact or light warm up exercises at home
An intense back exercise regime include lifting of very heavy weights repetitively for couple of times, whereas a mild exercise regime includes back exercises like stretching, strengthening and low-impact aerobic conditioning. With a stronger back day to day activities become much easier and you can enjoy your life without any pain. A group of back muscles are responsible for actions like flexibility, extension, rotation, retraction and elevation of shoulder muscles.Stretching is very important for handling daily activities and is generally associated with chronic pain and progressive stiffness. People with back pain will find it difficult initially stretching their spine and soft tissues, but will realize that increase in motion gives long-term and sustained relief from back ache. Similarly strengthening exercises are important to prevent future reoccurrences of back pain. It includes partial sit-ups to strengthen lower body muscles. Aerobic conditioning exercises are very important and people who practice them daily face less back pain problems in life. And, even if they suffer from it the level of pain will be much reduced as compared to people who are not aerobically fit. It is always suggested to exercise daily in order to stay fit and live a healthy long life.
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Get more information on: Back Exercises For more information visit: Bikes for Exercise
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Get more information on: Back Exercises For more information visit: Bikes for Exercise
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Read more around Abdominal Exercises
September 21, 2012 by admin
Filed under Abdominal Exercises
Article by Roberto Rubino
Read more around Abdominal Exercises – Health
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If you would like to drop somewhat weight close to your midsection abdominal workout routines might help. However before you begin undertaking abdominal workouts there are some factors that you simply really should preserve in thoughts. Initial you ought to make sure that you just are consuming a wholesome balanced diet program. Consuming effectively is essential if you are wanting to eliminate weight especially close to your midsection. Even though stomach exercises can assist tone the muscle groups of ones abdomen it will not encourage fat loss and elimination of body fat. Body fat is very best taken out via dieting and consuming marginally less calories than you need every day. This can assist you to drop the bodyweight considerably quicker than should you tried to exercising a good deal. This can be as a result of undeniable fact that combining stomach workout routines with eating appropriately will encourage healthy excess weight loss. Thats weight loss that happens with out the breakdown of the muscle groups. Starving oneself on an unhealthy diet program or attempting to workout a lot of can both lead to your muscle tissues to interrupt down.
Once you are starting up your stomach physical exercises do sluggish physical exercises. Really feel how your muscle tissue and entire body react to stretches and employing them. This will allow you to understand your limits. It can be important that you do not push your body as well significantly previous the limit as injuries due to abdominal physical exercises might be incredibly agonizing. This is because of the undeniable fact that when you are targeting the muscle tissues of your tummy you are also operating the muscle groups of the again. Injuries sustained from abdominal workouts typically lead to damage to your back also. These injuries can consider a long time to recover from.
Like when starting to exercise other areas of your entire body you need to do a series of physical exercises. If you only do a single or two varieties of abdominal workouts ones body will alter to doing these workout routines which drastically limits how efficient they can be. Because of this its strongly advised that you just attempt to function all parts of your body and ensure that you tend not to use a set rotation. Modify the buy you do your workout routines each day to ensure that your system doesnt get in to the habit of undertaking any 1 particular exercise. This will likely make certain that your stomach workouts are as effective as possible.
Its important which you try and balance your exercising as this will guarantee that all parts of your respective physique grow to be sturdy. You ought to also operate on cardiovascular physical exercises as this will likely present you with the endurance that you simply have to exercising far better and lengthier.
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Hi, Im an article writer whose mission is to help people how to improve quality life, teaching different topics but always without wasting their time and money on expensive daily tips.
Furthermore do you want to read more about 10 minute abs workout dvd ? Take a peek at our ab exercise bench web-site.
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Hi, Im an article writer whose mission is to help people how to improve quality life, teaching different topics but always without wasting their time and money on expensive daily tips.
Furthermore do you want to read more about 10 minute abs workout dvd ? Take a peek at our ab exercise bench web-site.
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Exercises to lose weight naturally Quick, Just What Are the Additional Benefits?
September 20, 2012 by admin
Filed under Kettlebell Exercises
Article by Matt McLugt
Exercises to lose weight naturally Quick, Just What Are the Additional Benefits? – Health
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Workouts to lose weight quickly should be put into any rapid loss of weight regimen to maximise weight loss possible. The basic notion of weight loss is always to burn more calories compared to you take inside. Therefore, in case you are restricting your own calories, it is possible to further energy your weight damage by doing exercises and burning up even more calories from fat than you’d with fat restriction on it’s own.
There are two kinds of exercises. Fitness burns body fat and energy quickly. Resistance training helps to construct muscle and also increases the velocity of the metabolic process. Both are crucial exercises to shed weight fast when combined together or a reduced fat diet, may dramatically raise the rate by which weight is actually lost.
Given that being overweight or perhaps obese can easily dramatically impact many procedures throughout the entire body, such as the ability to metabolize meals, fight off bacterial infections and handle stress, it is almost always more important to shed weight for our well being as it is to check better. Excess fat is straight linked to numerous health problems for example some forms of cancers, sort II all forms of diabetes, heart disease, inability to conceive, and many additional diseases.
However with diet and also exercises to lose weight naturally fast, a good over weight or perhaps obese particular person can change their own health and appearance for that better. Indeed, it is sometimes hard to lose the weight or stay inspired when it appears that the weight basically will not appear. But, if someone has the accurate desire to alter their existence for the far better, they will discover the will power it requires to reach how much they weigh loss objectives.
Losing merely 10% of their existing body weight can cause a spectacular health benefits with an over weight particular person. People who drop even this kind of amount of pounds should observe improved blood vessels levels, improved upon mobility and also breathing, reduce their levels of cholesterol, reduce hypertension, and even lower their danger of dying by heart condition or heart stroke. Plus, there is an added advantage of looking far better in garments, increased sexual desire, better self-esteem, plus a new discovered outlook on life. These folks will probably end up with a particular glow regarding them along with a confidence they’ve either in no way experienced just before or never have experienced simply because they started to come unglued of their pounds and wellness.
Doing exercises to shed weight fast as well as following a proper diet can result in fast weight loss results. Therefore, will encourage most people to carry on with their fat loss efforts simply because they see the final results and have the health benefits associated with even a tiny amount of weight loss.
Reducing your weight is not usually easy, yet is it quite simple to live as a possible over weight or even obese individual? While we may well tell ourself that we are usually healthy and happy, truth be told that we are certainly not. You can make positive changes to life for that better. It is possible to diet and also do easy exercises to shed weight fast. It can be done.
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Step one to weight loss ought to be an organic lemon detox diet. To find out more about the lemonade diet go to this website at this point.
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Step one to weight loss ought to be an organic lemon detox diet. To find out more about the lemonade diet go to this website at this point.
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Health Benefits of Aquatic Exercises, Water Aerobics
September 19, 2012 by admin
Filed under Arm Exercises
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
How to Maximize your Dumbbell Exercises for the Best Results
September 16, 2012 by admin
Filed under Dumbbell Exercises
Article by Brisa Simpson
How to Maximize your Dumbbell Exercises for the Best Results – Health
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If you are not already incorporating dumbbells into your exercise routine then you are missing out on potential gains that you can benefit from. Dumbbells are different from the typical fitness machine in that you are not limited with what you can do. What this means is that you have a huge amount of flexibility for working out certain body areas so here are some tips to getting the best results.1. Do curls to build bicep musclesPerhaps the most common way to use dumbbells is to use them to do curls which are very easy to carry out. Position your body in a seated manner on a workout bench. Then place a dumbbell in the right hand, put your elbow so it rests against your knees and then proceed to lift it towards your body. Then return back to the starting position and repeat with the other arm.2. Do lifts to develop your tricepsFor this exercise you will need a bench. Start by placing a dumbbell in each hand then lay down flat on your back. What you want to do is raise your arms towards the ceiling then bend your elbows as they come to a right angle. The dumbbells should be near your face. Then as you keep both arms straight, slowly bend your elbows back to the start position and do several reps.3. Sculpt your chest with fliesAnother effective way to use dumbbells is to perform chest flies. Lie down flat on your back on a bench with dumbbells in each hand. Then stretch your arms as if you are about to fly. Then slowly bring your arms up towards the ceiling until the two dumbbells touch each other then return to the original position. Repeat this exercise several times and you will really feel it in the upper body area.These exercises are very effective for building upper body muscle but you can just as well workout your shoulders, back and even abs. One product that comes highly recommended for doing these is the Bowflex SelectTech 552 dumbbells as they are an excellent piece of equipment. So if you want to maximize your workout routine be sure to incorporate the above exercises.
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Want to learn more?Get the Bowflex SelectTech 552 dumbbells and quit paying for expensive gym memberships.Read home fitness equipment reviews to find out how to build your very own home gym.
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Want to learn more?Get the Bowflex SelectTech 552 dumbbells and quit paying for expensive gym memberships.Read home fitness equipment reviews to find out how to build your very own home gym.
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How to Get Chest Muscles – The Top 2 Exercises to Get Pecs Fast!
September 13, 2012 by admin
Filed under Chest Exercises
Article by Frank Marconi
How to Get Chest Muscles – The Top 2 Exercises to Get Pecs Fast! – Health – Fitness
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How to get chest muscles? Incorporate these two exercises into your workout routine to build, strengthen and develop your chest to enable you to get pecs fast!
Hi everyone!
So you want to know how to get chest muscles and get pecs fast? Chest is probably my best body part. Everyone has a particular body part that typically stands out over the others and for me, chest is where its at!
Now you are probably thinking that it is my genetics that enabled me to get pecs fast but I assure you, it is all in hard work that I achieved it. When I was in junior high and high school, almost every morning, I would do push ups and sit ups for 10 to 20 minutes. This therefore brings us to exercise 1 of how to get chest muscles.
Exercise 1: Push Ups
Body weight exercises such as push ups are the best way to develop a natural, symmetrical look and get pecs fast. I have an awesome chest and I accredit it to doing push ups on a frequent basis. You don’t have to devote hours a day either. Just do a couple sets every other day and watch the results. Use hand variations to focus on different parts of the chest such is the best way on how to get chest muscles.
1. Hands Average Width Apart: Target overall chest.
2. Hands Closer Together: Targets inner chest.
3. Hands Farther Apart: Targets outter chest.
4. Feet Elevated: Targets upper chest.
5. Hands Elevated: Targets lower chest.
6. Palms Perpendicular to Your Body: Targets upper and lower back and chest.
7. Fist Thumbs Up Push Up: Targets upper back and chest.
Exercise 2: Dips
Another favorite body weight exercise of mine to get pecs fast is dips. If you can’t support your body weight and do a single one right now, don’t worry. I couldn’t either when I started. Two options to get you on the road to doing them yourself are to get a spotter to spot your legs and take a little of your body weight off or to use the Counter Balance Dip Machine (ask fitness instructor at the gym if you don’t know what this is) at the gym and use it until you build enough strength to do one or two on your own. Be consistent and you will see that in a period of a few short weeks, you will not need a spotter (maybe in the last few reps) or Counter Balance Machine to do dips. I started doing zero body weight dips and now I can do 25 to 30 body weight dips, so just keep at it!
Incorporate these two exercises into your weekly workout routine if you want to get pecs fast. Push ups can be done anywhere and dip bars can be found in the gym. If you are not a member at a gym, check out a local inner city recreational park. A lot of cities have incorporated small fitness centers in inner city recreational parks, equipped with chin up bars and dip bars. I have found them in many cities all over the world such as my home town in Ottawa Canada and all the way down under in Australia on the Gold Coast!
Using dips and push ups is the best way on how to get chest muscles and how to get pecs fast!
For a free video demonstration of a killer chest workout, please follow the link: Get Pecs Fast
For the most effective workout training programs, packed with fast and efficient workouts organized over several months in order to dramatically decrease your body fat percentage, significantly increase your lean muscle mass and get you that ripped, lean, muscular and athletic body, please follow the link: Get Ripped
About the Author
Frank Marconi has been working out for over ten years and specializes in circuit training workouts and nutrition in order to help people achieve that ripped, athletic and muscular look.
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Frank Marconi has been working out for over ten years and specializes in circuit training workouts and nutrition in order to help people achieve that ripped, athletic and muscular look.
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Bridge Exercises for Your Speed Training Program
September 13, 2012 by admin
Filed under Isometric Exercises
Article by Rod White
Bridge Exercises for Your Speed Training Program – Health – Fitness
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Greater speed is obtained through reaching a full extension of the hips combined with the propelling power of the hamstring and glute muscles. Therefore, exercises need to be performed which target the further development of these areas.
Bridging exercises help you to obtain this goal by both building strength in and stretching the associated muscles so that maximum development can be achieved. You will also strengthen your core (back and abs). Following are several good bridging exercises to add to your speed training program that will help you increase speed.
It should be noted that when performing bridging exercises, the lumbar spine should not be flexed. Focus on using the strength of your hamstrings and glutes to elevate the hips. If you feel excessive pressure, discomfort or pain in your back when doing bridges then you are not using your glute and hamstring muscles adequately.Bridge Exercises
Isometric Bridge – Lay on an exercise mat with your knees bent so that you feet are flat on the floor. Place your arms at your sides with the palms of your hands on the floor. Raise your lower body by pressing with your heels and lifting your hips. Squeeze your glutes together as you make this movement. Your weight should rest on your shoulders, using your arms to maintain balance. Your body should form a straight line from your knees to your shoulders. When you reach this position, pull the abdominals towards your spine and hold for 30 seconds. Remember, do not flex the spine, but use your hamstrings and glutes to propel your bodyweight upward. Complete 3 sets.One Leg Bridge – This bridge exercise begins in the same position as the isometric bridge exercise except you extend one leg straight out while keeping the other leg bent and that foot flat on the floor. Lift your lower body off the mat by pressing down with your heel and engaging your glute muscles. Form a straight line from your bent knee to your shoulders and hold your other straightened leg still. Pull your abs in and hold the position for 15 seconds. Release and repeat with the other leg outstretched. Perform 3 sets with each leg.Exercise Ball Bridge – Using an exercise ball, lay on your back on the floor with your feet resting on the ball. Place your arms at your sides with palms facing down. Lift your lower body by pressing down on the exercise ball with your heels and raising your hips. Squeeze your glutes together as your raise yourself. Rest your bodyweight on your shoulders and arms. Your body should form a straight line from your feet to your shoulders. When you reach this position, pull in your abdominals and hold for 15 seconds. Complete 3 sets.Alternating Leg Raise Bridge – Follow the same instructions for the exercise ball bridge only when your body reaches the straight plane from feet to shoulders, raise one foot a couple of inches off the exercise ball. Hold for a count of 2 and change feet while keeping the body plane, glutes tight and stomach pulled in. Complete 5 holds of 2 counts with each foot.
Remember to use your glute and hamstring muscles and not your spine to perform these bridge exercises. Also, as you become adequate at completing the length of each bridge exercise, increase the time of your holds and/or increase the number of sets.
Original Article: http://www.muscleprodigy.com/bridge-exercises-for-your-speed-training-program-arcl-3045.html
About the Author
Rod White is a writer of muscleprodigy.com, an Everything Guide to Health, Fitness, Training, Muscle Building, Nutrition, Sports, Lifestyle and more!
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Core Strength Exercises for the Serious Athletic Woman
September 13, 2012 by admin
Filed under Strength Workouts
Article by Rod White
Core Strength Exercises for the Serious Athletic Woman – Health – Fitness
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Decreasing in numbers are the part-time powder-puff gym girls. Women are increasingly moving from light cardio workouts and easy resistance training in the gym to high-intensity circuit training. More serious female fitness buffs are even jumping into power exercises and tackling jerks, snatches, squats and presses. Women may be participating in more extreme weight training due to a competitive factor through sports, or because they are taking on more challenging careers such as the military, firefighters, police force, etc.
However, due to the structural differences in a female’s anatomy, the need to focus on building core strength is even more vital than their male counterparts. In order to maintain proper frame support, good posture and protection from injury, a serious female athlete needs a strong core for executing such demanding strength training exercises.Strength Training Exercises and the Core
Core muscles are those that stabilize the trunk of your body while you are making other movements. Therefore, core muscles consist of the abdominals and back muscles. Many people focus exclusively on ab workouts when core training.
However, a good abdominal workout can be achieved through strength training exercises, thus providing you with both benefits at the same time. The reason for this is that most power exercises utilize core stabilizing muscles which are, therefore, worked as well during strength training.
Here are some of the best strength training exercises for athletic women to use to achieve a strong core:Ab Exercises
Although core strength can be better achieved through other strength building workouts, some specific ab exercises are beneficial for sculpting your abdominals into a nice six-pack. Since most women desire a sexy, washboard stomach, included are a couple of good ab-specific exercises for this purpose.
Crunches – One of the staple ab exercises, crunches are good for ripping the abdominals. While laying on your back, cross your arms over your chest and bring your knees up as you raise your upper body. Touch your knees to your elbows, release and repeat.
Planks – Planks are a go-to total core strengthening exercise as there are several positions, each working a different part of your abs or back. The classic plank is completed by starting in a pushup position only you rest on your forearms and toes. Push yourself up onto your forearms with you back straight and parallel to the floor and hold for at least 30 seconds. You should eventually achieve maintaining a plank position for 2 or more minutes. You can strengthen oblique muscles by doing a side plank or one-handed plank and develop back muscles via the straight-armed plank.Pushups
Pushups should always be included in a core strength exercises. Not only are they good for building your core strength, but they will increase your upper body strength as well.
With your back straight, contract your abs as you raise yourself up until the arms are fully extended. Lower yourself back down until your chest is almost touching the floor and repeat.Overhead Press
Pressing weight overhead requires a great deal of support from your lower back as well as your abs which work to stabilize your core during the movement. If you perform overhead presses correctly with your back slightly arched and contracting your stomach as you lift, you will build a good core foundation through this strength exercise.
You should begin with a barbell weight you are comfortable with before increasing to heavier amounts.Squats
Squats are another strength training exercise that benefits the core muscles as well as your lower body. When performing squats, keep the back slightly arched and focus on contracting your abdominals. Doing so will strengthen both sets of core muscles and add stability to your trunk.
If you’re just beginning, complete squats without weights by wrapping your hands around the back of the head and squat down until your thighs are parallel with the floor. You can then move to squatting with dumbbells and then onto barbells.
http://www.muscleprodigy.com/core-strength-exercises-for-the-serious-athletic-woman-arcl-2159.html
About the Author
Rod White is a writer of http://www.muscleprodigy.com , an Everything Guide to Health, Fitness, Training, Muscle Building, Nutrition, Sports, Lifestyle and more!
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Yoga Stretching & Flexibility Exercises Benefits Explained
September 12, 2012 by admin
Filed under Stretching
Article by Tracy Renning
Yoga Stretching & Flexibility Exercises Benefits Explained – Health – Fitness
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Stretching exercises are beneficial for our health and help to keep our body supple and flexible. Doing stretching exercises for at least five to ten minutes before you embark on any kind of exercises be it aerobics or swimming goes a long way in preventing muscle pull.
Benefits of stretching exercises are manifold and include enhancing flexibility of your muscles, improving coordination among different body parts, controlling body temperature and heart rate and preventing overall injuries.
However, there are some methods that should be followed by an individual religiously while doing stretching exercises. As in the case of other types of exercises, a person while performing stretching exercises should keep in mind not to overdo it. And the proper way to go about it is to start stretching at a very slow pace. The whole body and mind should be entirely relaxed and the place of exercise should be peaceful and free from all kinds of disturbances. It is best that you avoid those stretching exercises that are painful and hurt you while performing it.
Basic aim of doing stretching exercises is to take your body to the level of “mild tension.” While stretching, give proper attention to breathing. It should be relaxed and normal. Do not try to hold your breath while performing the exercises; it could lead to an adverse effect. Give at least fifteen seconds to each exercise before returning to normal position. Do not rush. You should give time between each stretching exercise to ensure that your body gets enough time to relax. Stretching after your exercise is over is also very important as it helps your body to cool down so that your heart rate and body pressure returns to pre exercise position.
Your stretching exercise routine should consist of those exercises, which would enable you to stretch all parts of your body. Some of the more well known stretching exercises include neck exercises, hip stretch, hamstring stretch, inner thigh stretch, lunge stretch, kneeling hamstring stretch, piriformis stretch, knee to chest stretch exercises, calf stretch, spine twist, and many more.
For the neck stretch just stand upright and relax. Then turn your head to your left side and then hold it in that position for five seconds. Repeat the same turning your head to your left, upwards and downwards.
For stretching your shoulder and back of upper arm stand straight and place your right hand on your left shoulder and with left hand pull right elbow across chest towards your left shoulder and hold for around ten seconds. Repeat it with your other hand also.
For stretching your middle back, stand erect with hands on hips and start twisting your torso at your waist until you can feel a stretch. You should remain in this position for around fifteen seconds. Repeat it in the reverse direction.
For stretching your calf, stand at a little distance from the wall and rest on it with your forearms. Putting your right foot in front of you, bend it while your left leg should be kept in a straight position. In the next step, move your hips forward until you can feel a stretch in your left leg calf. Your left heel should remain flat and toes should be pointed straight. Repeat it with your other leg.
There are a number of stretching exercises and it is important you choose those which are suitable for you and which you feel comfortable in performing. In the end, it can be said that it is always better to start with those stretching exercises, which are easier to perform.
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Double your flexibility in 28 days using YOGABODY Naturals Flexibility Kit. Stretching Flexibility Exercises & yoga poses are not enough… you need Gravity Poses and 6 specific nutrients to improve your stretching flexibility fast! www.yogabodynaturals.com
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Double your flexibility in 28 days using YOGABODY Naturals Flexibility Kit. Stretching Flexibility Exercises & yoga poses are not enough… you need Gravity Poses and 6 specific nutrients to improve your stretching flexibility fast! www.yogabodynaturals.com
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Exercises For Triceps
September 12, 2012 by admin
Filed under Tricep Exercises
Article by Jenney
Exercises For Triceps – Health
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While biceps get most of the attention and claim as far as arm definition and mass are concerned, triceps, located under the back half of the arm, are the largest muscle in the arm, and therefore if you want to have truly toned arms, you are going to need to know Exercises For Triceps.
There are a myriad of exercises for triceps that can be used to add mass and definition to your arms.
As with most exercises, exercises for triceps should only be done three non-consecutive days in a week, and when the weight is increased your bicep exercises should be done with two days off in between workouts.
Tricep Bench Dips Tricep bench dips are one of the best and simplest exercises for triceps. The exercise is done by placing two flat benches parallel to one another, and about two and a half feet apart.
Placing your feet on one bench and hands on the other bench, with you legs together and your hands slightly narrower than the width of your shoulders. Straighten your arm and position your body into an L shape.
Bend your arms and lower your body slowly between the two benches, going as far down as you can comfortably. Hold this position for a moment and then straighten your arms and raise yourself back up to you L position.
This triceps exercise can be made more intense by laying weighted plates on your lap.
Tricep Dumbbell Kick BacksThe tricep dumbbell kick back is one of the most intense and important tricep exercises as it offers solid peak contraction.
With a light dumbbell in one hand, stand next to a flat exercise bench and bend over until your upper torso is at a parallel angle to the floor. Place your other hand on the bench so that you can support yourself. Keep your upper arm along the side of your torso throughout the course of the entire exercise. Using only your forearm, raise the dumbbell in an arc motion and straighten your arm.
Hold this final position for a moment in order to gain the maximum tricep contraction.
Tricep Push DownsAttach a bar to an overhead pulley. Standing just in front of the pulley spreading your feet shoulder width. Take hold of the bar with a narrow overhand grip. Bending your arms fully, pull your elbows in close to you’re the sides of your torso throughout the exercise.
Move, only your forearms, bringing them down in an arc motion until you’ve fully straightened your arms. Maintain this position and squeeze your triceps for a second and then slowly lower back down to the start position.
Close Grip Bench PressThe close grip bench press is one of the basic triceps exercises.
Lying on your back on the bench press bench with your feet flat on the floor and spread shoulder width apart, grab the bar a bit less than shoulder width. Straightening your arm, lift the barbell and position it so that the bar is at arms length over your lower chest.
Lower the bear down and touch your chest, keeping your upper arms sloe to your torso and then push the bar back up into starting position without allowing it to bounce off of your chest.
This exercise will add mass and definition to your entire arm, and is one of the best triceps exercises.
Remember to have some there to spot you whenever working out on the bench press.
With all of these exercises it is important to push yourself, but know your limits and not add on too much weight too quickly. Build up the weight over time for best results and remember that you can often achieve quicker results from your triceps exercises when you vary the number of reps and their speed.
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Building Muscle Mass ProgramMuscle Building Program Recommended – For all those who want to learn how to gain weight & build up muscle fast, we have the answers for you.
Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.
