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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Thursday, August 9, 2012

Mindful And Positive

mindful and positive
Practicing "mindfulness meditation", also called "integrative body-mind training", that involves periods of intense focus and concentration is not just relaxing; it actually causes positive changes in the brain.

The study in the journal Proceedings of the National Academy of Sciences was based on 68 students in China who were randomly assigned to either a meditation or a relaxation-training group.

None of the students had any experience with meditation. Using diffusion tensor imaging, a kind of MRI technique, the researchers assessed changes in the structure of the brain.

There were substantial changes in the white matter of the brain involving the anterior cingulate cortex, a part of the brain network related to self-regulation.

Many mental disorders such as attention-deficit hyperactivity disorder (ADHD), anxiety, depression, schizophrenia and borderline personality disorder involve the anterior cingulate cortex.

A better understanding of the white matter in the brain "could provide a means for intervention to improve or prevent mental disorders".
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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.


Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.



Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.