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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.

Wednesday, October 28, 2015

Hooping Your Way to Better Health

Weighted Hula Hoops Offer a Fun Workout

Hula hoops are probably best remembered as a popular children’s toy in the 1950’s. But hoops have recently made a comeback for people looking to shake up their exercise routines.
hula hoop

What is Hooping?

Hooping is a form of exercise and recreation in which users hula hoop, dance, and perform tricks with personalized hula hoops.

Not just any old plastic hula hoop can be used for hooping. Customized hula hoops that are larger than traditional hula hoops are weighted with tape. The larger hoops move more slowly and easily around the body than traditional hoops, and are easier to use. Even people who have never been able to use a regular hula hoop enjoy the customized hoops for exercise and dance.

What are the Benefits of Hooping?

Hooping tones the core muscles, arms, glutes, and thighs, increases flexibility, and provides an excellent cardiovascular workout. In fact, hooping can burn over 100 calories in 8 minutes—equal to running a mile in the same time period!

According to Steve Jordan, an educator with the National Academy of Sports Medicine, "[With hooping,] you're building the body from the inside out with gyrating and core-stabilizing movements," (The New York Daily News, 7/21/04).

Some say hooping has helped improve their sense of rhythm. Others say the mental focus required when hooping relaxes them and even leads to a state of bliss.

Most important, hooping, like the hula hooping you remember as a child, is fun. And the more you enjoy a workout, the more likely you are to stick with it.

How Can I Start Hooping?

If you want to try hooping, look for a class in your area. Hooping classes are popping up at gyms throughout the country, and are attended by many age groups, from teenagers through seniors. In hooping classes, the teachers provide the hoops and guide attendees through the basics, eventually incorporating dance steps and tricks into the classes.

If you can’t find a hooping class nearby, join a “hoop group.” Magazine provides an online directory of hoop groups in the United States, Australia, Canada, and the United Kingdom.
If you prefer to hoop at home, there are many hoop fitness and hoop dance DVDs available, and hoops can be purchased online. It’s important to buy a hoop that’s the right size for you—standard children’s hoops aren’t appropriate for hooping.

Finally, you can also make your own personalized hoop following the instructions of hooper Jason Strauss.

If you’re bored with your workout and want to try something fun and different, hooping may just be the new spin you’ve been looking for.

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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.