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Women fitness ---Tips,Tricks and workouts


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  1. #61
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    Re: Women fitness ---Tips,Tricks and workouts

    Eggs

    Don't skip the yolk.

    One egg a day supplies 215 milligrams of cholesterol—not enough to push you over the 300-milligram daily cholesterol limit recommended by the American Heart Association.

    Plus, the yolk is a good source of iron, and it's loaded with lecithin, critical for brain health, says nutritionist Susan Kleiner, Ph.D.



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



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



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

    The Exercise That Works the MOST Muscle Groups

    One move, so much sweat

    Use a low table
    Bow down ,keep your feet apart and Extend your hands on this table
    Jump backwards and keep your body in a straight line

    Jump again forward

    do as many burpees as you can in 60 seconds. Deep breath, and...go!



    Last edited by vijigermany; 2nd Nov 2014 at 06:02 PM.
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    Re: Women fitness ---Tips,Tricks and workouts

    Easy Ways To Fit In 10 Minutes Of Exercise

    Breaking exercise into small chunks on your overscheduled days can also keep your confidence up, since skipping it altogether can make you feel tired, guilty, or depressed.

    Keep in mind, though, that short bursts of exercise are meant to supplement, not replace, your regular fitness routine.


    Here are simple, practical ways to work exercise into your day even when you're short on time:

    Around the House
    1. When you go outside to pick up your morning newspaper, take a brisk 5-minute power walk up the street in one direction and back in the other.


    2. If you're housebound caring for a sick child or grandchild, hop on an exercise bike or do a treadmill workout while your ailing loved one naps.


    3. Try 5 to 10 minutes of jumping jacks. (A 150-pound woman can burn 90 calories in one 10-minute session.)


    4. Cooking dinner? Do standing push-ups while you wait for a pot to boil. Stand about an arm's length from the kitchen counter, and push your arms against the counter. Push in and out to get toned arms and shoulders.


    5. After dinner, go outside and play tag or shoot baskets with your kids and their friends.


    6. Just before bed or while you're giving yourself a facial at night, do a few repetitions of some dumbbell exercises

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



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

    Ways to Eliminate Back Fat

    Back bulge around the bra area or a pesky muffin top aren't fun to deal with. But you can feel more confident in your own skin with just a little extra effort. Sure, targeting specific body parts to burn fat doesn't work, but these workouts can help you get the results you want faster!

    These classic strength moves for how to get rid of back fat target all of the muscles in your upper body to help you banish bra bulge and sculpt a strong, sexy back, and shoulders.

    How it works:

    Three or four days a week, do 1 set of each exercise back to back, with little or no rest in between moves. After the last exercise, rest 1 to 2 minutes, and repeat the full circuit 2 more times (3 times total).

    You'll need:
    A pair of 2- to 3-pound dumbbells, a pair of 15- to 25-pound dumbbells, a resistance band, and a pull-up bar or Life Fitness Machine.

    Grab a pair of 2- to 3-pound dumbbells and stand with feet hip-width apart.

    Take a slight bend in knees as you shift hips back and lower torso until it's parallel to the floor.

    Bring weights together and turn palms to face forward. Keeping arms straight, lift weights up to shoulder height then lower back down. Make sure to keep core and glutes engaged the entire time.

    Do 15 reps.


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

    Grab a 15- to 25-pound dumbbell in one hand. Stand with feet hip-width apart, bend knees, and shift hips back, lowering torso until nearly parallel with the ground. Place right hand on a wall in front of you for balance.


    Draw the weight up toward chest by bending left elbow straight up toward the ceiling. Make sure to keep shoulder blades down and together and core engaged the entire time.

    Do 10 reps on each side.



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  9. #69
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    Re: Women fitness ---Tips,Tricks and workouts

    Grab a pair of 5- to 10-pound dumbbells and stand with feet hip-width apart, knees slightly bent. Shift hips back as you lower torso until nearly parallel with the ground.


    Turn palms to face each other, bend elbows, and lift weights up to shoulder height. Focus on using your back, not your arms, to raise the weights. Gently lower back down, keeping core and glutes engaged during the entire movement.

    Do 10 reps.



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  10. #70
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    Re: Women fitness ---Tips,Tricks and workouts

    Loop a band on top of a pull-up bar or the Life Fitness Machine at your gym. Hold onto the bar with hands slightly wider than shoulder width, palms facing each other. Place one foot (or knee if you prefer) inside the band. Hang at arm's length. You should return to this position—known as a dead hang—each time you lower back down.


    Pull body up in one straight line, bringing head just above hands. Squeeze shoulder blades together and pull upper arms down forcefully. Slowly lower body all the way back down to dead hang. Repeat motion without swinging.

    Aim for 8 to 10 reps.



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