Women fitness ---Tips,Tricks and workouts

vijigermany

Well-Known Member
#2
To many, being able to run a marathon means being fit.

To others, being able to bench press 300lbs is the definition of fitness.

And for some others, dropping into full splits is the goal for fitness.

So what does it mean to be fit? To me,

fitness means being able to use your body to do what you want, when you want, without getting hurt.

When you are fit, your body works for you.

You are better able to perform your daily functions and enjoy the fun activities you plan.

 

vijigermany

Well-Known Member
#4
[h=2]Pear-Shaped Body[/h]As the name of this body type implies, pears are proportionally smaller on top, easily pack weight onto their lower bodies, and have a hard time toning their arms and shoulders.

 

vijigermany

Well-Known Member
#5
[h=2]Linear Equation[/h]Women with ruler-straight body types, like Cameron Diaz, can wear nearly anything—but they don’t generally have the girl curves to really kick it up in a bikini.

Any weight they do carry usually forms a little potbelly, just like the boys get.

Straight/boyish builds are similar to athletic types in that they also carve a fairly square silhouette; but unlike their athletic counterparts, boyish builds tend to have a tough time getting muscle tone.

 

vijigermany

Well-Known Member
#6
[h=2]Hourglass[/h]woman with curvy body types are balanced beauties who fill out a bikini top and bottom.

When they gain weight, it tends to be all over. Like pears with larger chests, they have the curves, but what they usually lack is all-over muscle tone.

 

vijigermany

Well-Known Member
#7
Athletic build
broad across the back and shoulders, narrower through the hips.

Athletic builds are often short-waisted (and maybe a little thick-waisted), tend to have square silhouettes, and will have a lower ratio of fat to muscle than curvy or pear-shaped body types.

 

vijigermany

Well-Known Member
#12
Walk Off the Weight in Just 10 Minutes

If you have trouble fitting fitness into your schedule, great news: Researchers found that shorter bouts of exercise—even as brief as 2 minutes—totaling 30 minutes per day may have as much impact as a half-hour of nonstop movement in helping to lower your risk of heart disease.

In other words, a little bit of activity here and there can really add up. This 10-minute routine will get results and can easily fit into your most hectic days.

1 MIN: Walk at a moderate pace. (Talking should be a bit tough but not impossible.)

1 MIN: Walk at a brisk pace. (Talking should be difficult.)

2 MIN: Walk at an easy pace. (Carrying on a conversation should be easy.)

1 MIN: Walk at a brisk pace.
2 MIN: Walk at an easy pace.

1 MIN: Walk at a brisk pace.
2 MIN: Walk at an easy pace.

If this routine starts to feel less challenging, add 15 seconds to the brisk bursts while shaving 15 seconds off the easy intervals. To easily increase the intensity of your walk, try to take slightly shorter steps. (Longer strides can slow you down.)
 

vijigermany

Well-Known Member
#13
3 Easy (But More Efffective) Moves to Try


1. Rotational Jacks:

Stand upright with your feet together and hands together at your chest.

Jump up and land with your feet slightly wider than shoulder-width apart with your toes turned slightly outward.

As you lower into a squat, twist from the waist as you reach straight up toward the sky with your left hand and straight down to the floor with your right hand.

Tap the floor with your right hand, then jump back to starting position.

Repeat the jump squat, this time reaching up toward the sky with your right hand, and touching the floor with your left hand. Return to starting position to complete one rep.


What they work: Your core, quads, hamstrings, butt and back.

 

vijigermany

Well-Known Member
#14
2. Floor Jack Splits:

Lie on the floor with your thumbs interlocked, arms and legs outstretched, and feet together.

Brace your core as you lift your arms and feet off the floor,

keeping knees and elbows locked.

Exhale as you lift your legs up and out to form a V and you lift your entire upper body off the ground.

As you come up, swing your hands straight forward through the V.

With control and without touching the floor, release your arms and legs and lower back to starting position. That's one rep.


What they work: Your upper and lower abs, chest and quads.

 

vijigermany

Well-Known Member
#15
3. Plank Jacks:

Start in a modified plank position with your shoulders stacked over your wrists and feet together.

Keeping your butt as low to the ground as possible, jump both legs out to the sides. Jump back to starting position. That's one rep.

What they work: Your arms, abs, quads and back.

 

vijigermany

Well-Known Member
#17
[FONT=&quot]Effective Exercises You Can Do Anywhere

[/FONT]

[h=4]Lunges[/h]This is probably one of the best leg workouts you are going to get without a gym and luckily its pretty straightforward.

All you have to do is take a large step with one foot and bend your knee to a 90 degree angle (as in the image above).

Although you can walk forward with each lunge you don’t have to. You can stay in the same spot if you want and just keep switching legs.

Heck, you could even do these in the shower.
[FONT=&quot][/FONT]Muscles worked: quads, glutes, hamstrings

 

vijigermany

Well-Known Member
#18
[h=4]1 Leg Wallsit[/h]If you are anywhere near a wall then you have all you need to destroy your quadriceps with this intense exercise. There isn’t much to explain, but if you can’t do one leg, do two.

Muscles worked: quads
 

vijigermany

Well-Known Member
#19
[h=4]Shoulder Circles[/h]Although at first glance this exercise may seem trivial, beggars can’t be choosers. If you want to work out your shoulders without a gym you need to improvise.

Besides, after the thousands shoulder circles we guarantee you that you’ll feel it. If you don’t though, put something in your hands.

Muscles worked: deltoids

 

vijigermany

Well-Known Member
#20
[h=4]Back Extensions[/h]Starting in the prone position (above left) pull your head and upper back off the ground.

Hold it for a second as you focus on contracting your back muscles and then lower yourself back down. Cycle through this several times and you should feel a pretty good workout, especially in your lower back.

Muscles worked: lower back

 

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