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Women fitness ---Tips,Tricks and workouts


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  1. #181
    krishnamehra is offline Newbie
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    Re: Women fitness ---Tips,Tricks and workouts

    For good health drink lots of water , eat green veggie and fruits.


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  2. #182
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    Re: Women fitness ---Tips,Tricks and workouts

    5 workouts that don't feel like workouts

    For most of us, the word 'workout' conjures up images of sweat soaked t-shirts, bulging muscles, a gym trainer, or running shoes. This image may not be entirely real because there are a few things you can do in your daily life, or maybe weekly life, which have the ingredients of a good workout without necessarily being one.

    Many of these chores are left entirely up to domestic help, but there is no reason for us not to make them part of our weekly routines, if only just to ingrain more activity into our busy schedules.

    However, we are not suggesting that you replace regimented strength and cardio workouts with the following five activities. This post is meant to encourage daily chores or activities that offer variations in your body's activity levels, and not offer any alternatives to real workouts.

    1. Clean your house:
    Start with your bedroom. Re-arrange furniture, pick things up, bend, squat, lift heavy things. Cleaning your house and re-arranging furniture has all the elements of a good gym session though you may not even know it. This may not be a weekly routine, but it can certainly be made part of something you do on a regular basis, when you have time to yourself at home. Not to mention, this one is truly therapeutic with good music to keep you moving.

    2. Play with your kids:
    Anything goes. Your kids will truly love it and there will be no dearth of action. Pillow fights, go to a park and throw a ball around, go to a pool and have races, and of course ask the kids for more ideas. Physical playtime is a great workout and also an unparalleled family bonding time.

    3. Bathe your dog:
    Even better, bathe your cat. If you have a larger dog, or a cat, you will know what a great exercise it is. First the battle to hold on firm, the usage of your body weight to get the upper hand, the scrubbing, the rinsing, and then the drying. All the while holding on to dear life. If this isn't a workout, then we don't know what is!

    4. Walk in a mall:
    Ladies, the ideal workout! For the men, a nice way to spend time in a mall while your better half disappears. Of course the idea is to walk, climb stairs, and keep a decent pace. Walking is a good exercise to stay active and to stay on your feet more.

    5. Go on a hike:
    This one's clearly not for people well encased within miles and miles of metro city traffic. But perhaps even city dwellers can find some park, nearby town, or natural feature to visit over weekends? Try and incorporate hiking into your weekend activity. Sunday's are a great day to take off outside the city and spend time hiking, climbing a hill. Take a picnic basket and soak in all the vitamin D that you have missed out on during the week.

    So here they are, 5 completely innocent workouts that you can try and incorporate in your schedule that will ultimately lead to a fitter and more active you.


  3. #183
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    Re: Women fitness ---Tips,Tricks and workouts

    Lazy woman's Easiest Strength Training Plan Ever!

    Scorpion pushups and Bosu side lunges have their place—but not in a beginner’s workout.

    That’s why this designed this routine: It gives you all the benefits of strength training (lifting weights has been proven to boost mood, lower blood pressure, increase bone mass, and firm trouble spots) with zero learning curve.

    How it works:

    Twice a week, do 1 set of 12 to 15 reps of each move in order, resting 30 to 60 seconds between exercises. After 3 weeks, increase the weight and/or do 2 sets.


    You’ll need:
    A stability ball or chair and a pair of 3- to 5-pound dumbbells.




  4. #184
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    Re: Women fitness ---Tips,Tricks and workouts

    Targets legs and butt



    Stand with a stability ball between your back and a wall (or tree!), walk feet forward until they’re slightly in front of your hips, and place hands on thighs.

    Squat until thighs are parallel to ground [A].

    Rise up onto balls of feet as you reach arms overhead [B].

    Return to starting position.


    NOTE: You can do this move without a ball—simply press your back against the wall.




  5. #185
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    Re: Women fitness ---Tips,Tricks and workouts

    Targets back and core



    Hold a dumbbell in each hand and get on all fours with wrists under shoulders;

    extend right leg behind you [A].

    Bend left elbow, drawing weight toward left side [B].

    Lower weight to complete 1 rep. Do 12 to 15 reps; switch sides to complete set.







  6. #186
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    Re: Women fitness ---Tips,Tricks and workouts

    Targets biceps and shoulders



    Hold a dumbbell in each hand and sit on a stability ball or chair with knees bent and feet on the ground.

    Extend arms at sides, palms facing forward.

    Curl weights toward shoulders [A],

    then rotate palms away from you as you press dumbbells straight overhead [B].

    Reverse the motion to return to starting position.




  7. #187
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    Re: Women fitness ---Tips,Tricks and workouts

    Targets chest and triceps



    Hold a dumbbell in each hand and lie faceup with knees bent and heels on a stability ball (press it against a wall for extra stability) or chair.

    Extend arms over chest, palms facing each other and elbows slightly bent. Lower weights out to sides [A];

    return to starting position.

    Then bend elbows, lowering weights toward head [B].

    Extend arms back to starting position.




  8. #188
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    Re: Women fitness ---Tips,Tricks and workouts

    Targets abs



    Lie faceup with knees bent 90 degrees and aligned over hips, arms extended at sides, and palms on the ground.

    Pull abs in, then slowly lower left foot, stopping just before it touches the ground [shown].

    Raise left leg to starting position and repeat on right side to complete 1 rep.







  9. #189
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    Re: Women fitness ---Tips,Tricks and workouts

    Tone Your Shoulders in Just 15 Minutes

    The 3-Step Warm-up

    These actions―performed without the weights―help increase blood circulation so your muscles work more efficiently and are less prone to injury.

    Step 1. Arm Circles

    Hold your arms straight out to the sides with palms facing up. Circle forward 10 times, then backward 10 times. Flip your palms so they face the floor and repeat the sequence.



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  10. #190
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    Re: Women fitness ---Tips,Tricks and workouts

    Stretches To Relieve A Tight, Sore Neck

    Whether you slept in a funky position last night or you have been sitting and staring tensely at your computer for hours on end, neck pain happens.

    And a crick in the neck is not only annoying and painful, but it can also lead to headaches and upper back pain. To help reduce the aches and pains try a few of these satisfying stretches.

    After taking a long, hot shower to help loosen the muscles, try a few (or all) of them for a little instant relief. You'll feel better and maybe you’ll even stand a bit taller.

    Seated Neck Release

    Sit on the floor in a cross-legged position or in a chair with your feet flat on the ground. Extend your right arm next to your right knee or along the right side of the chair.

    Place your left hand on the top of your head and slowly tilt your head to the left.

    Apply gentle pressure with your hand to increase the stretch.

    To feel a deeper stretch, you can hold onto your right knee or the seat of the chair.

    This stabilizes the torso and allows you to isolate the stretch on the side of your neck.

    Hold on this side for 30 seconds, then slowly lift your head up and repeat this stretch on the other side.




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