Category: Exercise

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Exercise

Dumbbells Aid in Tricep-Toning

Adding core stability to this arm exercise will shape and tone the muscles in your midsection as well as the backs of your upper arms, called the triceps.

1. Hold a 5- to 10-pound dumbbell in each hand and lie on a full-length round roller. Place your hips and head on the roller (you can use a yoga block under your head if necessary). Put your feet flat on the floor, hip-width apart, toes and knees facing forward. Straighten your arms above your chest and press the ends of the dumbbells together.

2. Inhale, slowly lower the dumbbells until they’re just above your forehead, pausing with your wrists at shoulder height. Then exhale, contracting the backs of your upper arms to reverse directions and move the dumbbells up to the start position. Do not “lock out” at the elbows. Hold for two seconds at the top of the lift and repeat until you have done 12 reps. Rest for 20 seconds and repeat for a total of three sets.

Source : Los Angeles Times

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Exercise

A Kettlebell can add Intensity to a Traditional Squat

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Kick up your squat workout with this kettlebell movement. It’ll spice things up and add more intensity to a traditional squat.

1. On a level surface with a lot of clear space around you, stand with your feet a little more than shoulder-width apart. Grasp the handle of a kettlebell with both hands. Bend your knees and squat as if you were sitting in a chair. Make sure your weight is over your heels and your chest is higher than your hips. Begin with the kettlebell below your chest.

2. Pressing into your left heel, swing the kettlebell up and over your left shoulder, keeping both arms straight. When your upper arms are near your ears, point your right toes on the floor and stop the momentum of the kettlebell in the air. Reverse directions and return to the start position, pause, then repeat on the other side. Continue alternating sides until you have completed 8 to 12 swings on each side.

Source : Los Angeles Times

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Exercise

A Stretch to Keep Your Hips Flexible

The more active we are, the tighter our hips tend to be. Perform this stretch on a regular basis and you’ll keep those strong gluteal muscles flexible.

1. Sit in a cross-legged position on the floor. Inhale and sit up tall. Hold your right ankle in the palms of both hands above your left knee. Relax the right buttock muscle and allow your right thigh and knee to drop toward the ground. Hold for 3 to 6 breaths.

2. Move into a deeper stretch by grasping your hands together under your right leg and cradling your ankle and knee in your arms. Be sure that you sit up tall. Do not round or hunch your back. Concentrate on relaxing the right buttock muscle as your bring your leg closer to your chest. Hold this position and breathe for 20 to 30 seconds. Lower your leg and repeat on the other side.

Source: Los Angeles Times

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Strengthen the Upper Back

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To strengthen the muscles in your upper back and rear delts (those muscles in the back of your shoulders), try this simple move. It’s ideal after hours of sitting in front of a computer or driving. Pulling your elbows behind you engages your upper back, which helps relieve tension in your chest, neck and upper trapezius muscles.

1. Place the center of a resistance band or stretch tubing under your right foot. Grasp the ends of the band in each hand. Bend your right knee and lean your torso forward with your arms hanging below your shoulders. Keep your abdominals pulled in to support your spine.

2. On an exhale, point your elbows back and gradually stretch the band as you move your hands toward your hip bones. Be sure to keep the tops of your shoulders pressed down away from your ears. Pause for two seconds with your hands near your hips. Lower to the start position and repeat 12 to 16 times.

Source : Los Angeles Times

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Exercise News on Health & Science

The Hidden Benefits of Exercise

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Regular workouts may help fight off colds and flu, reduce the risk of certain cancers and chronic diseases, and slow the process of aging.
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A growing body of research is showing that regular exercise can boost your body’s immune system, increasing the circulation of natural killer cells that fight off viruses and bacteria.

Regular exercise has also been shown to combat the ongoing damage done to cells, tissues and organs that underlies many chronic conditions.

Studies have found exercise can lower blood pressure, reduce bad cholesterol, and cut the incidence of Type 2 diabetes.

Medical experts say inactivity poses as great a health risk as smoking, contributing to heart disease, diabetes, hypertension, cancer, depression, arthritis and osteoporosis.

Source: Wall Street Journal January 5, 2010

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