Tag: Shoulder

Strength Training Builds Up Arm, Chest Muscles

Post author By Mukul
Post date January 26, 2009
No Comments on Strength Training Builds Up Arm, Chest Muscles

This is the beginning position for two similar exercises that will strengthen your bicep, shoulder and chest muscles using light dumbbells. If you are new to strength training, stick with the bent-arm version. As you get stronger, progress to the extended-arm version for a more intense workout.

..click to see

Step 1.. Holding a light dumbbell in each hand, bend your arms out to the side with your elbows at shoulder level. Keep your arms level and close them in front of your chest (not shown). Pause, then open your arms to the side. Repeat 10 to 12 times. Rest for 15 seconds and repeat two more times.

Step 2 Holding a light dumbbell in each hand, bring your arms out to the side at shoulder level with your palms facing forward. Keep your arms just slightly bent and move them in front of your chest (not shown). Pause, then open your arms to the side. Repeat 10 to 12 times. Rest for 15 seconds and repeat two more times.

Sources: Los Angeles Times

Tags Biceps curl, California, Chest, Dumbbell, Fitness, Health, Los Angeles, Los Angeles Times, Physical exercise, Push-up, Shoulder, Strength training, United States

Exercise

Leg Lifts that Boost Overall Strength

Post author By Mukul
Post date December 30, 2008
No Comments on Leg Lifts that Boost Overall Strength

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To increase your overall body strength, with special attention on your core, incorporate this straight-legged elbow plank into your daily workouts. You don’t need any tools or equipment, so you can do it anytime, anywhere. Just remember to place your elbows directly below your shoulders when you start. This will help avoid undue tension in your neck.

Step 1 ->Begin by kneeling on a flat surface. Place your elbows directly underneath your shoulders, shoulder-width apart. Turn your palms down to the ground and be sure that your forearms are parallel to each other. Curl your toes under and straighten your knees. Lower your hips just below shoulder height. Your body should form a straight line from the back of your neck to your heels.

Step 2:-> Keeping your hips and shoulders facing the floor, shift your weight to your right leg and lift your left foot off the floor. While pushing your right heel backward, keep your right knee straight. Pull your abdominal muscles in toward your spine to support the weight of your pelvis. Draw your shoulder blades down your back, away from your ears. Do not allow your waist to sag. Hold this position for three to six breaths. Lower your left leg, shift your weight to the left and lift your right leg to repeat on the other side. Lower your knees to the floor to release.

Sources: Los Angeles Times

Spook-tacular Workout

Tags Health, Heel, Human abdomen, Line, Los Angeles Times, Pelvis, Scapula, Shopping, Shoulder

Exercise

Loosen Up Your Back, Hamstrings

Post author By Mukul
Post date December 14, 2008
No Comments on Loosen Up Your Back, Hamstrings

This asymmetrical forward bend will stretch each side of your back and your hamstrings (backs of your thighs) separately. You may find that one leg or one side of your back is tighter than the other. Spend extra time stretching the tighter side.
…..CLICK & SEE

1. Kneel on a padded surface. Bring your right foot in front of you. Bend your knee slightly and rest your right heel on the floor with your toes pointing up. Hinging at the hips, bend forward and balance on your fingertips. Lengthen your spine by reaching the crown of your head away from your tailbone. Slowly straighten your right knee. Hold this position for 10 to 20 seconds and repeat on the other side or move on to the next pose.

………..CLICK & SEE

2. Keeping your lower body in the same position, shift your weight over your left hand. Place your left hand flat on the floor below your left shoulder. Once you feel stable, turn your upper body to the right and raise your right hand directly above your right shoulder. Focus on sliding your shoulder blades down away from your ears. Hold for 10 to 20 seconds, then turning toward the floor, bring your hand down. Repeat on other side.

Sources:Los Angeles Times

Exercise

Inversion Exercise

Step-1
Step1

Kneel with your forearms and palms on the floor, shoulder‘s width apart. Spread your fingers. Straighten your legs and walk in until your heels are on the floor and your knees are straight.

Step 2:

Keep your head and shoulders lifted away from the floor. Slowly shift more weight to your right leg and begin to raise your left leg. Focus on keeping your hips and shoulders facing the floor. Pause for three breaths. Lower your leg and repeat on the other side.

Do three sets of the above exercise and take little rest.

Inversions take weight away from the legs and improve circulation. If done on a regular basis, they will enhance your concentration skills by bringing more blood flow to the brain. Use this simple inversion move to become familiar with the correct positioning.

Sources: Los Angeles Times

Tags Blood vessel, Brain, California, Circulatory system, Counties, Head and shoulders, Health, Hypertension, Inversion, Leg, Los Angeles, Los Angeles Times, Physical exercise, Shoulder, United States

Yoga

Stretch at Your Desk Can Ease Stiff Back

Post author By Mukul
Post date July 27, 2008
No Comments on Stretch at Your Desk Can Ease Stiff Back

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When work has you glued to your desk and you feel your back stiffening up, try this simple stretch for a few minutes. It helps loosen those tight areas and counters the effects of prolonged sitting.This is specially very good for those who are working on computers for long hours.

Step 1
——-

Push your chair away from your desk, sit on the front edge of the chair and place both feet hip-width apart. Inhale, raise your arms straight up, separating them so they are shoulder-width apart, palms facing in. On an exhale, keep your back straight and lean forward from your hips until your upper body rests on your lap. Reach your fingertips to the floor.

Step 2
——

On an inhale, twist your upper spine to your right and raise your right arm until your hand points to the ceiling. Look up toward your hand. Hold this position for three breaths. Lower your hand to the floor and repeat on the other side.

Do three sets of the above exercises and relax for two minutes. Take a deep breath and release slowly.

Sources:Los Angles Times