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Women fitness ---Tips,Tricks and workouts


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


  1. #51
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    Re: Women fitness ---Tips,Tricks and workouts

    Fitness and food

    Experience your body.

    When is the last time you engaged all your senses in a meal?

    Touch and smell your food before you even take a bite.

    When you do take a bite, take your time.

    Taste your food.

    Savor it like it's your only bite.

    Experience the flavor, and be aware of how it can change.

    Notice textures. Chew – at least 20 times. Try it;

    it's really hard.

    This simple exercise can completely change the way you experience one bite of food.

    Mindfully chewing will also slow you down.

    When you take your time, you have a chance to engage with your body.

    How does your stomach feel?

    Are you satisfied? Overly full?

    Forget perfection and simply be present in your meal.

    Enjoy it and simply learn from your experiences.


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

    A Super-Effective Alternative To Push-Ups

    Reversing upper-arm sag (and avoiding dreaded push-ups) doesn’t get any easier than the Bow & Arrow. Do 2 sets of 20 reps every other day and you’ll have tighter triceps in 4 weeks, says Michelle Lovitt, the creator of our Ultimate Flat Belly program. Here's how to do it:

    Grab the middle of a resistance band with your right hand and 1 end of band with your left hand. Extend your left arm out to side at shoulder height (A) with your right hand by left forearm.




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

    Bend your right elbow, bringing right hand in front of chest (B),

    then extend arm at shoulder height. Complete reps; repeat on opposite side.




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

    Squat with Overhead Pass

    Targets: legs, butt, and shoulders


    Stand with feet slightly more than hip-width apart, holding 1 weight in right hand directly in front of right shoulder, elbow bent.

    Lower into a squat, keeping knees behind toes and chest lifted, right elbow hovering a few inches above right knee (a).

    Straighten legs and extend arms overhead, passing dumbbell to left hand (b),

    and immediately lower into another squat, lowering weight and bringing left elbow a few inches above left knee (c).

    Continue alternating sides for 60 seconds.




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

    The Look-Great-in-Heels Workout

    Straight-Leg Calf Raise
    Begin by standing on the top of a stair or step bench with dumbbells in hand and feet hip-width apart. Allow your heels to extend off the bench so that you are on the balls of your feet.

    Stand with a long, tall spine and abs drawn inward. Rise up onto the balls of your feet with knees straight but not locked. Pause at the top, and squeeze your calf muscles (pictured).

    Lower down just until your feet are in line with the bench—do not drop them below the level of the bench.

    That's one rep.




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

    Imaginary Jump Rope

    Stand with your feet hip-width apart, and imagine you are holding a jump rope in your hands.

    Push off the floor with both feet in a small jumping motion while you simultaneously circle your hands forward as you would with a jump rope.

    Land softly and immediately rebound off the floor. Continue the movement with both your feet and hands.





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

    High-Knee Jog in Place

    From a standing position, raise your left leg and your right arm in front of you.

    From this position, hop and switch so that your right leg and left arm are in front of you. Immediately switch again and continue this way, mimicking a running movement. Focus on staying on the balls of your feet during the whole movement.





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

    The Workout:

    Perform three circuits of the following exercises. For each, complete one set of each exercise, then immediately move on to the next exercise.

    For the first circuit, complete each exercise for 30 seconds, then rest for 30 seconds before beginning the second circuit.

    For the second circuit, complete each exercise for one minute, then rest one minute before beginning the third circuit.

    For the third circuit, complete each exercise for 90 seconds.


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

    Fitness and Food

    Oranges

    "They're portable. They're a fruit you can get year-round.

    And they're a rich source of vitamin C," says Leslie Bonci, R.D., "which helps repair muscle tissue.

    " One orange has all the C a woman needs each day—close to 75 milligrams. Vitamin C is also key for making collagen, a tissue that helps keep bones strong.




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