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Get your best body ever with Pilates exercises

Get your best body ever with these Pilate moves tailored to your natural shape

While there no specific exercises that should or shouldn’t be performed depending on whether you have a apple, pear, hourglass or atheltic figure, there certainly are some that can help to make your workouts more effective.

Pilates can really help you to focus on specific exercises in order to enhance your particular shape, says Nadine McCann, instructor at Bootcamp Pilates (bootcamppilates.com) ‘All bodies are different and it pays to know what works for you’. Certain moves can add definition to your body and everyone can benefit from postural power of pilates. ‘Pilates is great for sculpting the body and stabilising muscles deep in the body’.

The workout is suitable for all body types, but if your short of time, just pick the exercises for your body type.

1) Toe taps (Best for: apple, pear, hourglass)

Technique:

  • Start lying on your back with legs lifted and knees bent above your hips, shins parallel to the floor and arms relaxed at your sides, palms down. Keep your lower abs engaged and your back flat on the mat.
  • Inhale, then exhale as you hinge at your hip, lowering your right leg toward the mat.
  • Inhale to return the leg to start position and change sides.
  • Alternate legs repeat 10-12 reps pm each sides, bring feet to the floor to rest.
  • Repeat for 2 sets

2) Criss- cross (Best for: apple, pear, hourglass, athletic) 

Technique:

  • Lying on your back, interlace your hands behind your head to support your head. Lift your knees and feet off the ground with your knees bent at 90 degrees.
  • Inhale as you twist your ribcage to the left and extend your right leg forward.
  • Exhale as you take your body through the centre, twisting your ribcage to the right while extending your left leg to complete the exercise on the opposite side.
  • Do 6 twists alternating sides. Do 3 sets in total.

3) Glute bridge (Best for: hourglass, athletic)

Technique:

  •  Lie on your back, with your knees bent. Place your feet flat on the floor, hip-width apart, with your arms at your side.
  • Exhale as you lift your hips off the floor until your ribcage is in line with yur hips and knees. Press down evenly through both feet.
  • Inhale as you squeeze your glutes for three seconds and then exhale as you lower your hips slowly back down to the mat.
  • Do 15-20 reps, the rest pulling your knees to your chest, then repeat once more.

4) Side plank twists (Best for: apple, hourglass)

Technique:

  • Starting in a side plank poisition, with one hand directly under your shoulder, place your top hand behind your head, with yur elbow pointing straight up.
  • Inhale and twist your chest upward.
  • Exhale and rotate your chest toward the floor.
  • Do 5-8 reps per side and rest before repeating on the other side.

5) Side reach (Best for: apple, pear, hourglass, athletic)

Technique:

  • Sit with your knees bent and legs tucked behind you to the right,  supporting your weight with your left hand and keeping your arm straight,
  • Inhale to prepare. Exhale you lift your hip away from the mat, extending your top legs as your top arm reaches overhead. You’re aiming to lift your side up toward the ceiling.
  • Inhale to return to the start position.
  • Do 6-8 reps on each side and rest, before repeating the whole thing once more.

6) Swimming (Best for: apple, pear)

Technique:

  • Lie on your stomach with your forehead down and arms extended out in front. Extend your legs with your toes pointed out.
  • Focus on pressing your pelvis into the mat  while drawing your belly button away from the mat. Squeeze your inner thighs and lift your arms, legs, chest and head from the mat.
  • Inhale and exhale as normally as possible as you alternate lifting opposite arm and leg without touching the mat.
  • Count down from 10 to one then relax onto the mat to rest

7) Side-lying leg tap (Best for: hourglass, athletic)

Technique:

  • In a side plank, place your top hand on your top hip to help stabilise you. Pull in your abs and lift your waist off the mat.
  • Dip your top big toe down in front of your body to tap the floor then move the foot backward over your bottom leg and tap the floor behind you.
  • Repeat for 12-15 reps each side then rest. Repeat again.

 

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Pilates exercises

Posted in Aerobics, Diets, Exercises, Personal Fitness Training, Training Methods, Weight lossComments Off on Get your best body ever with Pilates exercises

Weight loss tips for women

Weight loss tips for women

Article
Use these tips to put your fat loss in the fast lane

1 Do compound exercises
Working your bigger muscle groups and performing exercises that target several areas of your body at once ensures a higher fat burn, as you will be recruiting more muscle mass.

2 Focus on tempo
Don’t rush through the lowering part of an exercise. By putting your muscles under tension, rather than allowing gravity to do the work, you’re forcing them to build. Building muscle helps to speed your metabolism – and burn fat!

3 Don’t rest for too long
Of course you need time to recover (it’s important to rest so you can make the next set count!), but only take short breaks between sets to keep your heart rate up and ensure the workout hits the right intensity.

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Weight loss tips for women

Posted in Bodybuilding, Diets, Exercises, Fitness Equipment, Nutrition, Sports nutrition, Weight lossComments Off on Weight loss tips for women

<div id="DPG" webReader="72.0036385688"><div class="side-bar" webReader="-14.5273972603"><div class="c12"><img src="http://www.bodybuilding.com/fun/images/2014/train-magazine-vital-stats-b.jpg"/></div><h3 class="article-title c13">Vital Stats</h3><p><strong>TRAIN MAGAZINE</strong><br />The Official Print Partner of Bodybuilding.com</p><p><strong>Website:</strong> <a href="https://train.magcs.com/IT2C51/subscribe" rel="nofollow" target="_blank">https://train.magcs.com/</a><br /><strong>Facebook:</strong> <a href="https://www.facebook.com/TRAINmagazine" rel="nofollow" target="_blank">TRAINmagazine</a><br /><strong>Twitter:</strong> <a href="https://twitter.com/TRAINmag" rel="nofollow" target="_blank">TRAINmag</a></p></div><p>People tend to focus on the biceps and neglect the triceps, but many weightlifters can't seem to realize that the triceps make up two-thirds of the upper arm, while the biceps are, simply put, just the icing on the cake.</p><p>The triceps may be an explosive muscle but they can also succumb to fatigue easily, so performing countless amounts of sets and reps may be counterproductive. I recommend both high and low rep sets to trigger maximum growth and ultimate shape.</p><h3 class="article-title">Gethin's Triceps Armageddon</h3><p>The elbow joints commonly become inflamed and injured if adequate warm-up sets aren't applied. I recommend at least two warm-up sets before entering your first working set. But use your instinct. If you feel that your muscles or joints need more warm-up sets, then feel free to adapt accordingly.</p><p>During your 2-minute rest period, stretch the triceps muscles to encourage full muscular development. Stretching can improve the muscle's shape by pulling apart the fascia that surrounds muscle fiber bundles. Once the blood is pumped within the fibers of the triceps, the elasticity is improved and already under expansion due to the flood of nutrient- and oxygen-rich blood. The perfect duration to hold each arm stretch is for 30 seconds each.</p><p>In this workout, we target the rear muscle of your arm, applying stress to all three heads of the triceps with strict form. Complete the three exercises back to back in a giant set manner with no rest in-between, much like a circuit.</p><img src="images/2014/pumping-iron-kris-gethins-top-3-triceps-exercises-2.jpg" width="560" height="408" border="0"/><p>"The triceps may be an explosive muscle but they can also succumb to fatigue easily, so performing countless amounts of sets and reps may be counterproductive."</p><div id="meal-plan-table"><h6>Giant Set: Rest 2 minutes between sets</h6><ul><li class="rowBgColor c14"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_1.jpg" alt="Standing Cable Push-Down" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_2.jpg" alt="Standing Cable Push-Down" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown')">Standing Cable Push-Down</a></strong><br />2 warm-up sets, 5 sets to failure at 20-25 reps</span></li>
<li class="rowBorderColor c14"><span class="mpt-images"><a href="javascript:pop('seated-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/341/Male/t/341_1.jpg" alt="Seated Double Overhead Dumbbell Extension" width="53" height="53"/></a> <a href="javascript:pop('seated-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/341/Male/t/341_2.jpg" alt="Seated Double Overhead Dumbbell Extension" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-triceps-press')">Seated Double Overhead Dumbbell Extension</a></strong><br />2 warm-up sets, 5 sets to failure at 8-12 reps</span></li>
<li class="rowBgColor c14"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown-rope-attachment')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/54/Male/t/54_1.jpg" alt="Standing Rope Push-Downs" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown-rope-attachment')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/54/Male/t/54_2.jpg" alt="Standing Rope Push-Downs" width="53" height="53"/></a></span> <span class="mpt-content content c15"><strong><a href="javascript:pop('triceps-pushdown-rope-attachment')">Standing Rope Push-Downs</a></strong><br />2 warm-up sets, 5 sets to failure at 10 reps with ropes wide, 5-second rest-pause, 5 sets to failure at 20 reps with ropes together</span></li>
</ul><br /></div><br /><h3 class="article-title">EXERCISE 1 </h3><p>Attach a straight bar to the overhead pulley and grasp with an overhand grip two inches apart. Keep your hands level with your lower chest when starting this exercise; keep your elbows tucked tight against the side of your torso. Your back should be relatively straight with your knees slightly bent. Extend the bar down until your arms are locked straight, while still rigid by your sides. Repeat this movement until failure is reached at approximately 20-25 repetitions.</p><img src="images/2014/pumping-iron-kris-gethins-top-3-triceps-exercises-1.jpg" width="560" height="404" border="0" class="c16"/><h6 class="altH6 c17">Standing Cable Push-Down</h6><p><strong>Tip:</strong> The standing cable push-down is an isolation movement that directly targets the outer and medial head of the triceps. Being a cable exercise, you can guarantee constant stress is placed upon the triceps during the whole range of movement when performed correctly.</p><h3 class="article-title">EXERCISE 2 </h3><p>Select a dumbbell that will allow you to reach failure around 8-12 reps. Sit on a military bench with your back flat against the vertical pad support. Lift the dumbbell overhead with both palms placed flat against the inner plate surface. Both elbows should be tucked tight to your ears. Beginning with the dumbbell behind your head, extend up and stop three inches before locking out to keep constant tension placed upon the triceps muscles. The upper arms and elbows should remain static while only the lower arms extend up and down.</p><p><strong>Tip:</strong> Constant tension is harder to apply to this free-weight movement, so be sure to shorten the range of movement slightly once tension feels lessened.</p><img src="images/2014/pumping-iron-kris-gethins-top-3-triceps-exercises-3.jpg" width="150" height="280" border="0" class="float-right c18"/><h3 class="article-title">EXERCISE 3 </h3><p>Fasten a rope attachment to a high pulley and hold it with palms facing each other. As you bring the rope down, pull each side of the rope outward toward your thighs. Hold and contract this position for one second before returning to the start position. Aim to reach failure at 10 repetitions. Once failure is reached, try leaning slightly forward. Draw both ropes together until your palms almost touch, and after a five-second rest perform the movement again until failure is reached at an additional 20 reps.</p><p><strong>Tip:</strong> By twisting the wrist in a pronated fashion while pulling each rope outward, the contraction becomes accentuated, with more detailed muscle fiber recruitment coming into play.</p><a href="https://train.magcs.com/IT2C51/subscribe" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2014/train-magazine-banner-1-24-2014.jpg" width="560" height="200" border="0" class="c19"/></a><br class="c20"/><h3 class="article-title">Recommended For You</h3><div class="c23" webReader="4.55"><a href="http://www.bodybuilding.com/fun/boot-camp-fit-grenades-rhino-crossfit-boot-camp.html"><img src="http://www.bodybuilding.com/fun/images/2014/get-boot-camp-fit-small.jpg" alt="" width="200" height="114"/></a><div class="c22" webReader="5.6"><h4 class="c21"><a href="http://www.bodybuilding.com/fun/boot-camp-fit-grenades-rhino-crossfit-boot-camp.html">Boot Camp Fit: Grenade's Rhino CrossFit Boot Camp Workout</a></h4><p style="display: inline;" class="webReader-styled">
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Pumping Iron: Kris Gethin's Top 3 Triceps Exercises

People tend to focus on the biceps and neglect the triceps, but many weightlifters can’t seem to realize that the triceps make up two-thirds of the upper arm, while the biceps are, simply put, just the icing on the cake.

The triceps may be an explosive muscle but they can also succumb to fatigue easily, so performing countless amounts of sets and reps may be counterproductive. I recommend both high and low rep sets to trigger maximum growth and ultimate shape.

Gethin’s Triceps Armageddon

The elbow joints commonly become inflamed and injured if adequate warm-up sets aren’t applied. I recommend at least two warm-up sets before entering your first working set. But use your instinct. If you feel that your muscles or joints need more warm-up sets, then feel free to adapt accordingly.

During your 2-minute rest period, stretch the triceps muscles to encourage full muscular development. Stretching can improve the muscle’s shape by pulling apart the fascia that surrounds muscle fiber bundles. Once the blood is pumped within the fibers of the triceps, the elasticity is improved and already under expansion due to the flood of nutrient- and oxygen-rich blood. The perfect duration to hold each arm stretch is for 30 seconds each.

In this workout, we target the rear muscle of your arm, applying stress to all three heads of the triceps with strict form. Complete the three exercises back to back in a giant set manner with no rest in-between, much like a circuit.

“The triceps may be an explosive muscle but they can also succumb to fatigue easily, so performing countless amounts of sets and reps may be counterproductive.”

Giant Set: Rest 2 minutes between sets

EXERCISE 1

Attach a straight bar to the overhead pulley and grasp with an overhand grip two inches apart. Keep your hands level with your lower chest when starting this exercise; keep your elbows tucked tight against the side of your torso. Your back should be relatively straight with your knees slightly bent. Extend the bar down until your arms are locked straight, while still rigid by your sides. Repeat this movement until failure is reached at approximately 20-25 repetitions.

Standing Cable Push-Down

Tip: The standing cable push-down is an isolation movement that directly targets the outer and medial head of the triceps. Being a cable exercise, you can guarantee constant stress is placed upon the triceps during the whole range of movement when performed correctly.

EXERCISE 2

Select a dumbbell that will allow you to reach failure around 8-12 reps. Sit on a military bench with your back flat against the vertical pad support. Lift the dumbbell overhead with both palms placed flat against the inner plate surface. Both elbows should be tucked tight to your ears. Beginning with the dumbbell behind your head, extend up and stop three inches before locking out to keep constant tension placed upon the triceps muscles. The upper arms and elbows should remain static while only the lower arms extend up and down.

Tip: Constant tension is harder to apply to this free-weight movement, so be sure to shorten the range of movement slightly once tension feels lessened.

EXERCISE 3

Fasten a rope attachment to a high pulley and hold it with palms facing each other. As you bring the rope down, pull each side of the rope outward toward your thighs. Hold and contract this position for one second before returning to the start position. Aim to reach failure at 10 repetitions. Once failure is reached, try leaning slightly forward. Draw both ropes together until your palms almost touch, and after a five-second rest perform the movement again until failure is reached at an additional 20 reps.

Tip: By twisting the wrist in a pronated fashion while pulling each rope outward, the contraction becomes accentuated, with more detailed muscle fiber recruitment coming into play.


Recommended For You

Boot Camp Fit: Grenade’s Rhino CrossFit Boot Camp Workout

Think you’ve got what it takes to hang with the ripped athletes of Team Grenade? Test yourself with this grueling boot camp workout!

3 Benefits Of Weightlifting Complexes And 3 Sample Complexes!

Busting through plateaus can be frustrating, but this article makes complexes seem simple. Burn fat in a hurry and expedite your progress!

Kris Gethin Vs. Team Grenade, Round 3: DTP Biceps And Triceps Workout

If you’ve never tried DTP, Kris Gethin’s brutal training system, this is the perfect place to start. Attack your arms with Gethin and Team Grenade!

Link to original – 

Pumping Iron: Kris Gethin's Top 3 Triceps Exercises

Posted in Bodybuilding, Exercises, NutritionComments Off on Pumping Iron: Kris Gethin's Top 3 Triceps Exercises


Paige Hathaway

Paige Hathaway

6 hours 51 minutes ago

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Paige Hathaway

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