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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.

Saturday, November 12, 2016

5 Popular Exercises in Pilates

exercises in pilates

Pilates has numerous exercising methodologies to promote muscles growth and improve overall strength of the body. Pilates requires intense focus to control the movement of muscles, and it helps in increasing flexibility and control on body movements. Pilates is based on concentration, centering, efficient movement, precision and breathing. It is considered to be beneficial during pregnancy but the classes should be undertaken under the guidance of a specialist during pregnancy. The five most popular Pilates exercises are:

1. The Hundred

the hundred pilate exercise
The exercise helps in relaxing neck muscles and reducing neck pain but you need to do the exercise correctly and you should immediately stop the movement which hurts you. For starting this exercise, start by lying flat on the back, and exhale as you lift the shoulders and head up towards the knees. Then lift the arms to parallel position and draw the knees towards chest, and lift the lower legs in a table position. Inhale and exhale as you pump the arms beside the body.

For the Advanced method, your head and legs should extend outward at either a 90 degree angle or a 45 degree angle. It is essential that you stop this exercise, or use an alternative position if you experience back pain. You can see the advanced position below.

2. Rolling Like a Ball

rolling like a ball
The exercise helps in massaging the spine and promoting balance. You start by sitting straight and then bend your knees as you pull against your chest. The feet should be kept in table position. Wrap the arms around the legs and tighten the muscles, and lift the feet to floating position and balance your weight. Inhale and flatten the belly and rest the forehead on the knees and balance the weight on your bottom. You have to pull in the tailbone and enable the body to roll on the floor to the back but prevent the upper shoulder from hitting the floor.

Repeat the process to roll yourself, and balance your weight. Many people who participate in the rolling like a ball exercise report that it is a great exercise because it is not only physically beneficial, but it also serves as a back massage depending on the surface that you use.

3. Saw

saw pilate exercise
It promotes flexibility of spinal cord and muscles. Saw include a number of stages – set up, warm up, engagement and recovery. In the set up stage, you sit on floor and pull the feet in front. Allow the hands to move freely on side and inhale for five seconds and exhale after holding in position for five seconds. Pull the toes out and press the heels outward. Pull one arm pointing to the front and other pointing behind. Reach the toes and move the hands in sawing position.

Men seem to find this exercise to be particularly beneficial in getting rid of belly fat, and of course women will also find that the exercise is extremely beneficial in this area as well.

4. Roll up

roll up pilate exercise
Roll up helps you to promote spinal articulation, and strengthen the legs and abdominal muscles. You will have to lie on your back and keep the legs together in the position such that the toes point to the ceiling and arms are on the sides. Lift the arms above head and inhale for five seconds. Pull your chin towards the chest and roll the body up to sitting position. Try to stretch toward the toes. Inhale and hold for five seconds in the position and then exhale as you roll back to floor.

While this exercise may resemble a traditional sit up, it isn’t an actual sit up. If you are doing the exercise correctly, it will be done slowly, and you will note that there is no back pain involved. If you do feel back pain, avoid this exercise or use an alternative method for this exercise.

5. Teaser

The exercise helps in improving flexibility and strengthening spinal muscles. Lie on the floor and pull out your arms above your head. Pull the knees and feet to the floor, and the back should be placed on the floor mat. Lift legs in 45 degree angle, and point toes to the ceiling. Pull out your arms and shoulder to touch the toes.

Some people have difficulty in balancing themselves with this exercise. If you are having trouble, start out with the one leg teaser, which is pictured below, and allows you to keep one leg on the floor. Just be sure to change legs that are on the floor so that all of the muscles are properly worked.

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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.