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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, August 10, 2016

Can Tai Chi Improve Your Health?

Can tai chi improve your health? Proponents for this ancient practice suggest that it can, and a recent Mayo Clinic article Tai Chi: Improved Stress Reduction, Balance, Agility for All seems to support this claim. The martial art offers many benefits for a person’s mind and body.

tai chi

What is Tai Chi?

What is tai chi? The program is a form of martial art that incorporates mind-body exercises in its techniques. The individual has an opportunity to improve health, mental functioning and overall wellbeing using the “moving meditation”. This approach is excellent because it helps you become balanced with heightened awareness of your body.

Tai chi was originally developed as a way for a person to defend him or her self. However, the process has been associated to healthful benefits. The program enlists opposing forces in the body known as the “yin” and the “yang” along with “qi”, which is the body’s energy force.

The process calls to the environment as well. The posturing in tai chi is named after animals and elements of nature. This helps the individual to develop deeper self-awareness through awareness of his or her surroundings.

Meditation is part of the process as well. It is necessary to remove stressful thoughts as you follow the movements. The idea is to used relaxed focus in order to build awareness of nature, including body awareness.

Body Awareness

Body awareness is an important facet of heath and well being that is commonly overlooked. Body awareness involves harmony and balance that exists on a conscious as well as a subconscious level. In many instances, a person can lose touch with the body, often ignoring signs that attention is required.

Overeating is a prime example of lack of body awareness. People may overeat out of sheer boredom, emotional reasons or poor habit rather than according to their bodies’ signals of hunger. Over time, the individual no longer notices feelings of hunger unless they are extreme. In addition, the problem can involve eating when full. The signals for fullness have been ignored so long that the person is out of touch with them.

Tai Chi for Body Awareness

Several approaches offer increased body awareness. Biofeedback is an example that works for many people but tai chi may be an approach that is more convenient for many. The process is excellent because it helps develop strength, relaxation, and improved body awareness.

Many people have adopted this ancient approach to improving health over time with great success, and scientific studies are exploring the effects of tai chi on the body. The research is focused on how the martial arts practice effects health and how it can help alleviate certain medical conditions. In addition, researchers are exploring chronic diseases that the approach can treat.

Before adopting tai chi into your treatment plan, discuss the option with your physician. As for now, the martial arts practice is not designed to treat any specific medical condition. However, with approval from your healthcare provider, you may find that the process offers excellent benefits.

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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.