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Women fitness ---Tips,Tricks and workouts


Discussions on "Women fitness ---Tips,Tricks and workouts" in "Fitness" forum.


  1. #131
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    Re: Women fitness ---Tips,Tricks and workouts

    Single-Leg Glute Bridge.

    Lie on your back with your knees bent and your feet flat on the floor near your butt and hip-width apart.

    Keeping your knees in line, extend one leg. On your exhale, squeeze your glutes and push your hips up toward the ceiling as high as you can go.

    Pause, then lower until your butt hovers right above the floor, and repeat without touching the ground.




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  2. #132
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    Re: Women fitness ---Tips,Tricks and workouts

    Hydrants with Leg Extension.

    Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders.

    Lift your left knee toward the ceiling, then extend the left foot straight out to the side. Pause before you bend your knee again, and bring your leg back to starting position.

    Repeat for 45 to 60 seconds on the left side before you switch to the right.




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    Re: Women fitness ---Tips,Tricks and workouts

    Rainbows.

    Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders.

    With a pointed toe, extend your left leg behind you and slightly to the left side.

    It should be level with your spine. Keeping your core tight and leg straight, slowly lower your leg to tap the floor.

    Squeeze your glutes as you lift the leg back to starting position, then slowly tap the floor about a foot to the right.

    Return to starting position to complete the rep. Repeat for 45 to 60 seconds before you switch legs.



  4. #134
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    Re: Women fitness ---Tips,Tricks and workouts

    Curtsy Lunges.

    Stand with your feet shoulder-width apart and your hands on your hips.

    Keeping your hips square, cross your right leg behind you and step backward as you lower your right knee toward the floor.

    Your left knee should remain directly above your left ankle. Pause, then press into your left heel as you stand and extend your right leg into a side kick.

    Repeat for 45 to 60 seconds before you switch legs.




  5. #135
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    Re: Women fitness ---Tips,Tricks and workouts

    Heel-Lifted Squat.

    Begin with your feet hip-width apart and your left heel lifted. (For an extra challenge, lift the whole foot off the ground and extend your leg in front of you.)

    With control, push your hips back as you lower your butt toward the floor, bracing your core to help you balance.

    Don't let your standing knee come out over your toes. Pause, then press into your right heel to stand up into the starting position.

    That's one rep. Repeat for 45 to 60 seconds before you switch legs.




  6. #136
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    Re: Women fitness ---Tips,Tricks and workouts

    Single Leg Dead Lift.

    Stand with your feet hip-distance apart and your right foot a few inches in front of your left.

    The left knee should be slightly bent. Draw your abs in and slowly fold forward, keeping your left foot in line with your spine as you reach toward the floor with both hands.

    Pause, then return to starting position.

    Repeat 45 to 60 seconds before switching sides.




  7. #137
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    Re: Women fitness ---Tips,Tricks and workouts

    Sumo Squat to Calf Raise.

    Begin with your feet about twice hip-width apart, toes pointed slightly outward.

    Keeping your knees above your ankles and abs drawn in tight, push your knees back as far as you can and lower your hips toward the floor until your thighs are parallel with the ground.

    Raise both heels off the ground slowly and with control. Pause, then slowly lower your heels. That's one rep.




  8. #138
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    Re: Women fitness ---Tips,Tricks and workouts

    How Music Really Affects Your Workout

    You might have heard that music makes exercise feel easier, but unfortunately, the only proof has come from studies involving moderate-intensity, steady-state cardio, i.e., on the elliptical. (On that note: Props if you can physically get through an entire elliptical session with nothing but your own thoughts — it's brutal.)

    However, a study recently published in the journal Medicine and Science in Sports Exercise suggests that a great playlist can help get you through hardcore interval training – which is much harder than low-key endurance training and, as you might guess, delivers awesome results more efficiently than steady-state cardio.

    In the study, 20 active adults did two series of cycling sprint intervals: one while listening to music they selected, and one without music. Afterward, researchers measured the cyclers' power output, ratings of exertion, and enjoyment. While the tunes didn't make the workout feel less difficult (told you it was hard!), people actually worked out at a higher intensity when they listened to music. No surprise here, but the cyclers also said that music made their workouts more enjoyable. Researchers say that rhythm may physiologically prep your body to take on intervals and help distract you from the inevitable discomfort of sweating like a beast.




  9. #139
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    Re: Women fitness ---Tips,Tricks and workouts

    Berries

    It does not matter which type of berry you choose, they are all good for you.

    Berries are not only low in calories but they contain some the highest-known food concentrations of antioxidants as well as good amounts of fibre and a number of key vitamins including Vitamin C.

    You can enjoy them fresh or frozen, and just a cup a day made into a smoothie, eaten with low-fat yoghurt or added to cereal in the morning will give you a daily antioxidant hit.




  10. #140
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    Re: Women fitness ---Tips,Tricks and workouts

    Red capsicum

    Forget an apple a day; a red capsicum will give you a massive Vitamin C boost for minimal calories.

    A rich source of carotenoids, the group of antioxidants known to play a powerful role in helping to down regulate a number of inflammatory pathways in the body.

    Individuals who have had a higher intake of carotenoids during their lives have been associated with lower risks of mortality from common disease states including heart disease, cancer and stroke in large population based health studies.

    Red capsicums are a great vege snack teamed with hummus or cucumber dip, roasted with a little olive oil and enjoyed with salads or as an ingredients in omelettes, frittatas and stir fries..




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