Women fitness ---Tips,Tricks and workouts

vijigermany

Well-Known Member
#61
[h=3]Eggs[/h] 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.
 

vijigermany

Well-Known Member
#64
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!

 
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vijigermany

Well-Known Member
#65
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
 

vijigermany

Well-Known Member
#67
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.
 

vijigermany

Well-Known Member
#68
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.

 

vijigermany

Well-Known Member
#69
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.

 

vijigermany

Well-Known Member
#70
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.

 

vijigermany

Well-Known Member
#71
Come into a straight-arm plank with hands below and in line with shoulders, feet slightly wider than hip-width apart.

Keeping hips as still as possible, lift one arm up to shoulder height. Return to center, then lift the other arm to shoulder height. Draw belly button up and in and keep your body centered.

Do 10 reps each side.

 

vijigermany

Well-Known Member
#73
Food and Fitness
[h=2]Milk[/h]

With hydrating water, muscle-healing protein, refuelling sugar and bone-healthy calcium in every glass, milk is great for those upping their activity levels.

A warm glass around bedtime may also help you drift off and get the rest you need, thanks to its slow-digesting casein proteins and ability to boost sleep-inducing serotonin and melatonin.


Fitness benefits:
Chocolate milk is an age-old favourite for endurance athletes.

It might sound unhealthy, but it works because it contains the two essential ingredients you need after a workout:

carbs to give energy and protein to repair muscles.

A homemade fruit milkshake or fruit smoothie does the same job.
 

vijigermany

Well-Known Member
#74
[h=2]Dried fruit[/h]High in natural sugars, dried fruits (such as apricots, raisins and mango) give a concentrated source of carbohydrate, making them a great energy booster.

You'll also get a dose of fibre, potassium, phytonutrients, vitamins and minerals with every mouthful.


Fitness benefits:
If you can't stomach energy gels during long races, dried fruits are a great natural substitute as they pack in plenty of high GI carbs to give you energy.

Aim for one or two servings before a race and two to three servings for every hour of running (one serving is roughly three dried figs).

As with all foods, if competing, experiment with dried fruit during training runs rather than on competition day to avoid the dangers of a washing-machine stomach mid-race!
 

vijigermany

Well-Known Member
#76
The Arm-Sculpting Workout

Say goodbye to arm fat for good!

ROTATING TRICEPS KICKBACK
Stand with your knees bent and lean forward slightly, with a dumbbell in each hand.

Bend your right elbow to bring the dumbbell to your side, making your upper arm parallel with the floor (a).

Press the dumbbell back, and as you straighten your arm, rotate it so that your palm faces the ceiling (b).

Rotate it back so that your palm faces in, and return your arm to the bent position.

Do 12 to 15 reps with each arm.

 

vijigermany

Well-Known Member
#77
SHOULDER PRESS

Holding a pair of dumbbells just above your shoulders, palms facing each other, stand with your feet shoulder-width apart, knees slightly bent (a).

Press the weights until your arms are straight overhead (b).

Hold for one second, then take three seconds to lower the dumbbells back to your shoulders.

Do six to eight reps.

 

vijigermany

Well-Known Member
#78
STANDING V RAISE

Hold a dumbbell in each hand and stand with your feet shoulder-width apart, arms at your sides, palms in (a).

With arms straight but not locked, raise the weights diagonally in front of you, so that your arms form a V shape, until your arms are parallel to the floor (b).

Hold for one second, then return to the starting position.

Do 12 to 15 reps.



Strapless dresses expose your upper back, shoulders, upper chest, and arms.

This workout will shape all those places. Do these moves one after another with no rest in between.

Repeat the circuit, resting a minute between circuits.

Do this workout four to six times a week.
 

vijigermany

Well-Known Member
#80


Start in a modified pushup position, with knees turned out to the sides, feet pressed together, and hands shoulder width.

Brace abs in tight and, keeping spine naturally straight, bend elbows in by sides and lower torso to the floor, stopping a few inches above the ground. Quickly press back up.


Try up to 20 reps in a row, resting when necessary to maintain good form.