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Fitness Articles |
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10 Totally Unhealthy Eating Behaviors To Avoid! 10 Totally Unhealthy Eating Behaviors To Avoid! Take Control of Your Metabolism Weight Problems - Facts You May Not Know The Fountain of Youth Within US! Nutrition as an Attention Deficit Disorder How To Get Slim With Healthy Eating Habits Health Spas: Exercise Your Rights Who's Responsible For Your Health? Success with Strength Training Exercise
on Long Flights Essential
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Tips
for Basic Strength Training REMEMBER:
Before you start exercising, changing your diet or trying to lose weight,
consult your doctor. Your doctor will check your blood pressure, blood
cholesterol, blood sugar and weight, then advise you what you should do
before you start a fitness program. Get your group involved. Improvements
in women's fitness and health depends on women working together. Safety
Points:
·
Clear
all obstacles away from your immediate exercise area, so that your are
able to move freely. ·
Keep
a good and relaxed posture during your workouts. ·
Keep
the following body parts relaxed: face, jaw, neck, shoulders, arms and
fingers, and legs - do not lock your knees. ·
Keep
your back straight and your neck in line with your backbone. Keeping your
back straight will help you to relax. An immediate benefit of women's
fitness is being able to relax and release tension and stress from your
daily routine. A
Simple Exercise to Enhance Your Feeling of Being Relaxed Lie
flat on your back with your arms extended along the sides of your body and
your feet placed comfortably apart. Starting from your face to your feet,
call on each body part to relax. Say, "Face relax!", a few times
and concentrate soley on your face for about 3 seconds! Do the same for
each part of your body down to your feet! Start over and do the exercise a
few times! You will finally hear your heart beat and feel your pulse
through your arms and legs when you are fully relaxed. This
relaxation exercise will prepare you to be relaxed when you do your
strength training exercises in your pursuit to uplift women's fitness. Simple
Strength Training Exercises NOTE:
A rep (repetition) is one
cycle of an exercise; that is a movement from a start position to a
determined point and back to the start position. The
following strength training exercises will accentuate the tone of your
thighs, and strengthen the muscles of your back, abdomen and buttocks.
They also prepare your muscles for weight lifting exercises which is
central to attaining genuine women's fitness and health. Start
this women's fitness mini program with Exercise 1 and progress to the more
difficult ones only after you have mastered the one you are doing. Women's
Fitness Exercise 1. Chair Sitting
with Arms Folded
·
Sit
on the front half of the chair seat, with your arms held in an X across
your chest and fingertips at your shoulders. ·
From
this position slowly stand to an erect position in a smooth continuous
movement, using the muscles of your legs and buttocks. ·
Relax
in that standing position for about 3 seconds. ·
Slowly
ease your body back onto the chair. ·
Take
a breath. You have completed 1 rep. Do a set of 10 reps. Women's
Fitness Exercise 2. Chair Sitting
with Arms Extended
·
Sit
on the front half of the chair seat to get your correct foot position
because you will start from a standing position. ·
Stand
with your arms extended in front of you, parallel to the floor and with
the palms of your hands facing downwards. ·
Hold
your arms in that position and slowly ease your body onto the chair. ·
Slowly
return to the standing position. ·
Take
a breath. You have completed 1 rep. Do a set of 10 reps. Women's
Fitness Exercise 3. A Variation of
Exercise 2
·
Follow
the instructions given for Exercise 2, except, ·
When
you are returning to the sitting position, stop before your buttocks
actually touch the chair, and return to the standing position. ·
Do
a set of 10 reps. Women's
Fitness Exercise 4. Other Variations
of Exercise 2 ·
4a.
Follow the instructions given for Exercise 2, except, extend your arms
horizontally to your sides. ·
4b.
Follow the instructions given for Exercise 2, except, extend your arms
straight above your head. Women's
Fitness Exercise 5.
Do this only after you have mastered all of the above exercises. ·
Do
Exercises 2, 3, and 4 holding a can of peas, a book or an one-pound
dumbbell in each hand. |
