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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.

Monday, November 16, 2015

Dance Your Way To Fitness

Dance Is Fun, Fabulous and Helps You Stay In Shape!

If you are new to fitness, there are beginning levels for the lessons listed here. If you are an experienced exerciser, try something different just for the fun of it and to put something unexpected in your routine. You just have to do a little leg work to find something you like.

fitness dance

Bellydancing--- Actually called "Oriental Dance", belly dancing's origins were that of a folk dancing nature to celebrate weddings, births and other social occasions. Today, women and some men, adorn themselves with colorful practice scarves that add to the flow of the moves. There is a lot of emphasis on moving the hips so the core and the back are strengthened. Belly dancing is done to beautiful Mid-Eastern music and you can get quite a work-out.

Ballet--- Ballet is not just for children and you do not have to be a professional dancer to enjoy the benefits of balletic dance.In beginner's, you will learn how to stretch and build a strong posture for your back. Performed to classical music, you will gain a sense of "musicality" and grace. Ballet is a great confidence builder because of some challenging jumps and turns. You will move in a group and sometimes students move one at a time across the floor. Many professional athletes, like the great football player Lyn Swann took ballet lessons to improve his coordination, reflexes and timing.

African Dance--- A great work-out for those who really want to move! Often the Instructor will drum to the moves he or she will teach you in the class.The rythymic beats are driving and infectious and the moves are easy for anyone to learn, harder if you wish to pursue mastery. The drumming that accompanies African dance is simply transcendent, better than any disco!

Ballroom Dancing--- Ballroom dancing is taking off like wildfire because of the hit tv show "Dancing with the Stars"! You don't need a partner, there a lessons for singles all over the country. If you are looking for a social atmosphere, ballroom dancing is for you. Often studios will have week-end parties so you can practice your dance and social skills. Other forms of dance to try are jazz, modern, tap, and other forms of ethnic folk dancing. Look in your yellow pages and take a trial lesson until you find something that resonates with you.

In closing, don't be afraid to look in the yellow pages and try beginner lessons at anything that strikes your fancy. The staff at genuinely professional studios should always makes you feel welcome because they, like you, were once beginners.

If you still haven't found anything that you like, you can always push away the coffee table, turn on your favorite music and dance to your heart's content!


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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.