tag:blogger.com,1999:blog-43797971144980052702024-02-18T23:00:42.458-08:00Fitness And BodybuildingAnonymoushttp://www.blogger.com/profile/01204745319311736216noreply@blogger.comBlogger20125tag:blogger.com,1999:blog-4379797114498005270.post-36926535892792756942016-11-07T08:55:00.001-08:002016-11-07T08:55:07.323-08:00Human Growth Hormone (HGH)<br />
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Some people turn to a substance called human growth hormone(HGH) in hopes that it will keep them feeling and looking youthful. But experts say that hope is unfounded. And worse, these products can be harmful.</div>
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HGH, produced by the pituitary gland, spurs growth in children and adolescents. It also helps to regulate body composition, body fluids, muscle and bone growth, sugar and fat metabolism, and possibly heart function. Produced synthetically, HGH is the active ingredient in a number of prescription drugs and in other products available widely over the Internet.</div>
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HGH Uses and Abuses</span></h2>
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Synthetic human growth hormone was developed in 1985 and approved by the FDA for specific uses in children and adults. In children, HGH injections are approved for treating short stature of unknown cause as well as poor growth due to a number of medical causes, including:</div>
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<li style="box-sizing: inherit;">Turner's syndrome, a genetic disorder that affects a girl's development</li>
<li style="box-sizing: inherit;">Prader-Willi syndrome, an uncommon genetic disorder causing poor muscle tone, low levels of sex hormones, and a constant feeling of hunger</li>
<li style="box-sizing: inherit;">Chronic kidney insufficiency</li>
<li style="box-sizing: inherit;">HGH deficiency or insufficiency</li>
<li style="box-sizing: inherit;">Children born small for gestational age</li>
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In adults, approved uses of HGH include:</div>
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<li style="box-sizing: inherit;">Short bowel syndrome, a condition in which nutrients are not properly absorbed due to severe intestinal disease or the surgical removal of a large portion of the small intestine</li>
<li style="box-sizing: inherit;">HGH deficiency due to rare pituitary tumors or their treatment</li>
<li style="box-sizing: inherit;">Muscle-wasting disease associated with HIV/AIDS</li>
</ul>
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But the most common uses for HGH are not FDA-approved. Some people use the hormone, along with other performance-enhancing drugs such as anabolic steroids in an attempt to build muscle and improve athletic performance. Yet HGH's effect on athletic performance is unknown.</div>
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Because the body's HGH levels naturally decrease with age, some so-called anti-aging experts have speculated and claimed that HGH products could reverse age-related bodily deterioration. But these claims, too, are unproven. The use of HGH for anti-aging is not FDA-approved.</div>
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Nevertheless, some people obtain injectable HGH from doctors who prescribe it for off-label purposes (uses for which it was not approved by the FDA) and through Internet pharmacies, anti-aging clinics, and web sites.</div>
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Others purchase HGH products -- or products that claim to increase your body's own production of HGH -- in the form of pills and sprays. Companies that market these products on TV infomercials or online claim they turn back your body's biological clock, reducing fat, building muscle, restoring hair growth and color, strengthening the immune system, normalizing blood sugar, increasing energy and improving sex life, sleep quality, vision, and memory. However, the Federal Trade Commission has seen no reliable evidence to support the claim that these products have the same effects as prescription HGH, which is always given by injection. Taken orally, HGH is digested by the stomach before it can be absorbed into the body.</div>
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HGH Side Effects and Other Hazards</span></h2>
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Possible side effects of HGH use include:</div>
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<li style="box-sizing: inherit;">Nerve, muscle, or joint pain</li>
<li style="box-sizing: inherit;">Swelling due to fluid in the body's tissues (edema)</li>
<li style="box-sizing: inherit;">Carpal tunnel syndrome</li>
<li style="box-sizing: inherit;">Numbness and tingling of the skin</li>
<li style="box-sizing: inherit;">High cholesterol levels</li>
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HGH can also increase the risk of diabetes and contribute to the growth of cancerous tumors.</div>
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Furthermore, if you get the drug illicitly, you may not know what you are really getting. Because of the high cost, HGH drugs have been counterfeited. If you are not getting HGH from your doctor, you may be getting an unapproved product.</div>
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You should speak with your doctor before considering any form of HGH.</div>
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</section>Anonymoushttp://www.blogger.com/profile/01204745319311736216noreply@blogger.com0tag:blogger.com,1999:blog-4379797114498005270.post-50008991980283246562016-11-07T08:53:00.001-08:002016-11-07T08:53:10.606-08:00Shin Splints<div style="background-color: white; box-sizing: inherit; color: #222222; font-family: "Fira Sans", Verdana, sans-serif; font-size: 20px; letter-spacing: -0.26px; margin-bottom: 0.75em;">
Your shins throb and ache after your daily run or just sprinting to catch the bus.</div>
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It could be shin splints. They can be caused by:</div>
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<li style="box-sizing: inherit;">Irritated and swollen muscles, often from overuse</li>
<li style="box-sizing: inherit;">Stress fractures, which are tiny breaks in the lower leg bones</li>
<li style="box-sizing: inherit;">Overpronation or ''flat feet" -- when the impact of a step makes your foot's arch collapse</li>
<li style="box-sizing: inherit;">Weakness in stabilizing muscles of the hips or core</li>
<li style="box-sizing: inherit;">Poor lumbar spine function</li>
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Shin splints are very common. Runners might get them after ramping up their workout intensity, or changing the surface they run on -- like shifting from a dirt path to asphalt. Shin splints are also common in dancers.</div>
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7 Treatment Tips for Shin Splints</h2>
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Shin splints often heal on their own. If you see a doctor, expect to get a thorough physical exam. Your doctor may want to see you run to look for problems. You may also need X-rays or bone scans to look for fractures.</div>
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<li style="box-sizing: inherit;"><span style="box-sizing: inherit;">Rest your body. </span>It needs time to heal.</li>
<li style="box-sizing: inherit;"><span style="box-sizing: inherit;">Ice your shin</span> to ease pain and swelling. Do it for 20-30 minutes every 3 to 4 hours for 2 to 3 days, or until the pain is gone.</li>
<li style="box-sizing: inherit;"><span style="box-sizing: inherit;">Take anti-inflammatory painkillers</span>. Nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, naproxen, or aspirin, will help with pain and swelling. These drugs can have side effects, though, like a greater chance of bleeding and ulcers. They should be used only occasionally unless your doctor says otherwise.</li>
<li style="box-sizing: inherit;"><span style="box-sizing: inherit;">Use orthotics for your shoes.</span> Shoe inserts -- which can be custom-made or bought off the shelf -- may help with arches that collapse or flatten when you stand up.</li>
<li style="box-sizing: inherit;"><span style="box-sizing: inherit;">Do range-of-motion exercises</span>, if your doctor or physical therapist recommends them.</li>
<li style="box-sizing: inherit;"><span style="box-sizing: inherit;">Use a neoprene sleeve</span> to support and warm your leg.</li>
<li style="box-sizing: inherit;"><span style="box-sizing: inherit;">Go to physical therapy</span>to identify and treat issues in your back or legs or running mechanics that may be causing shin splints. A therapist can also help ease the pain and guide your return to sport..</li>
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Rare cases need surgery, such as if you have a severe stress fracture that caused your shin splints.</div>
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Your shin splints are fully healed when:</div>
<ol start="1" style="box-sizing: inherit; letter-spacing: -0.26px;" type="1">
<li style="box-sizing: inherit;">Your injured leg is as flexible as your other leg.</li>
<li style="box-sizing: inherit;">Your injured leg feels as strong as your other leg.</li>
<li style="box-sizing: inherit;">You can push hard on spots that were painful and no longer are.</li>
<li style="box-sizing: inherit;">You can jog, sprint, and jump without pain.</li>
<li style="box-sizing: inherit;">Your X-rays are normal or show any stress fractures have healed.</li>
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There's no way to say exactly when your shin splints will go away. It depends on what's causing them. People also heal at different rates; 3 to 6 months is not unusual.</div>
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The most important thing is not to rush back into your sport. If you start exercising before your shin splints have healed, you may hurt yourself permanently.</div>
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While you heal, you could take up a new no-impact activity that won't aggravate your shin splints. For instance, if you run, try swimming or an aggressive interval bike program.</div>
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How to Prevent Shin Splints</h2>
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To prevent shin splints, you should:</div>
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<li style="box-sizing: inherit;">Wear shoes with good support and padding that fit your foot type.</li>
<li style="box-sizing: inherit;">Warm up before working out.</li>
<li style="box-sizing: inherit;">Maintain proper mobility in your ankles and hips.</li>
<li style="box-sizing: inherit;">Stretch the muscles in your legs, especially after workouts.</li>
<li style="box-sizing: inherit;">Improve strength in the stabilizing muscles of your core, hips, and ankles.</li>
<li style="box-sizing: inherit;">Stop working out as soon as you feel pain in your shins.</li>
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Anonymoushttp://www.blogger.com/profile/01204745319311736216noreply@blogger.com0tag:blogger.com,1999:blog-4379797114498005270.post-91056524753059712722016-11-07T08:51:00.003-08:002016-11-07T08:51:20.251-08:00Do Activity Trackers Like Fitbit Boost Health?<div style="background-color: white; box-sizing: inherit; color: #222222; font-family: "Fira Sans", Verdana, sans-serif; letter-spacing: -0.26px; margin-bottom: 0.75em;">
TUESDAY, Oct. 4, 2016 (HealthDay News) -- Fitness trackers may be trendy, but there's no evidence these devices raise activity levels enough to improve health, even with financial rewards, a new study suggests.</div>
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Many U.S. employers have incorporated wearable devices into their employee wellness programs, although rigorous evidence on their long-term health impact is lacking.</div>
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Now researchers have reported results of a controlled trial to test activity trackers. They compared full-time employees using the devices under various conditions with a control group.</div>
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And the news is "not good," said study lead author Eric Finkelstein, a professor at Duke-National University of Singapore Medical School.</div>
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People want to see evidence that these fitness trackers boost activity, leading to health improvements that reduce chronic disease risk, he explained.</div>
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"Our study calls into question all of it: We don't really find evidence of step increases in the short term, and there's no evidence that there's any health effects in the intermediate term," Finkelstein said.</div>
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The Singapore research team behind the new study used Fitbit Zip, a popular clip-on fitness tracker that retails for about $60 in the United States.</div>
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The year-long study involved 800 full-time workers from 13 employers in Singapore. Volunteers paid 10 Singapore dollars -- just over $7 in U.S. currency -- to enroll in the program.</div>
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Workers were randomly assigned to one of four groups: a Fitbit, a Fitbit plus receiving cash, a Fitbit plus charity-based incentives or a control group.</div>
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Incentives were tied to meeting weekly step goals. Participants in the two incentive groups could earn about $11 in U.S. currency for logging 50,000 to 70,000 steps a week and double that amount if they exceeded that goal.</div>
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To keep the other participants engaged, small weekly cash incentives (less than $3 U.S.) were paid, no matter how many steps they recorded.</div>
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In addition to steps, the researchers measured levels of moderate-to-vigorous physical activity and health outcomes, including weight, systolic (top number) blood pressure, aerobic capacity and quality of life.</div>
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At six months, the cash group was more active than the control group. It was also the only group with an increase in daily steps compared with baseline measurements.</div>
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What's more, 88 percent of the cash group continued to use the Fitbit at six months, versus 62 percent of the Fitbit-only and charity groups.</div>
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But when incentives were discontinued, only 10 percent of participants from all groups were still using the device.</div>
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People abandoned the devices because they didn't glean new information, Finkelstein explained.</div>
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"If you're inactive, you know you're inactive. You don't need to see the screen," he said.</div>
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By the end of the 12-month study period, the incentive group's activity levels "not only went back to baseline, they actually did a little worse," Finkelstein said.</div>
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The study was published Oct. 4 in <i style="box-sizing: inherit;">The Lancet Diabetes & Endocrinology</i>.</div>
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In a prepared statement, Fitbit Inc. said, "Numerous published studies, along with internal Fitbit data, continue to demonstrate the health benefits of using a fitness tracker combined with a mobile app to support health and fitness goals."</div>
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Harry Wang, director of health and mobile product research at Parks Associates, a Dallas-based market research firm, said the study is one of the largest randomized trials of its kind and appears to be well-designed.</div>
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But, he noted, it was conducted from 2013 to 2014. Since then, "the industry has become much smarter" about combining technology and incentives for the best impact on users, Wang said.</div>
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Instead of offering a generic fitness device, employers are looking to offer different types of tracking devices targeting specific health conditions among their employees, Wang explained. For example, an Apple Watch may be appropriate for obese individuals to track exercise minutes; a sleep tracker may be a better choice for relatively healthy people, he said.</div>
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Courtney Monroe, an assistant professor of health promotion, education, and behavior at the University of South Carolina, sees opportunities for future research.</div>
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Perhaps newer-generation, wearable physical activity trackers "hold more promise as facilitators of physical activity promotion, not necessarily as the sole drivers of physical activity behavior change," she said. Monroe wrote a commentary accompanying the study.</div>
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A smaller, University of Pittsburgh study published Sept. 20 in the <i style="box-sizing: inherit;">Journal of the American Medical Association</i> found that young adults who paired fitness trackers with diet and physical activity actually lost fewer pounds after two years than a similar group who didn't use the devices.</div>
</section>Anonymoushttp://www.blogger.com/profile/01204745319311736216noreply@blogger.com0tag:blogger.com,1999:blog-4379797114498005270.post-81386736149678257832016-11-07T08:50:00.003-08:002016-11-07T08:50:37.326-08:007 Post-Workout Moves to Get Fit Faster<div class="article-body" data-metrics-module="embd-lnk" style="background-color: white; box-sizing: inherit; color: #222222; font-family: "fira sans", verdana, sans-serif; letter-spacing: -0.26px;">
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Your fitness routine doesn't end when you hit the showers. The downtime after your workouts is when the good stuff happens: Your muscles repair and rebuild themselves, and your fitness level surges.</div>
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Want to optimize your recovery and propel your future workouts to the next level? Make these post-workout practices a regular part of your regimen.</div>
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<span style="box-sizing: inherit;">1. Refuel</span></div>
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Dip into a stash of carbohydrate- and protein-rich foods after you work out. A healthy snack at the right time tops off your energy supply and helps repair and rebuild your muscles.</div>
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About 20 to 60 minutes after your workout, have a snack that's two-thirds carbs and one-third protein, like a turkey sandwich on whole-grain bread.</div>
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<span style="box-sizing: inherit;">2. Rehydrate</span></div>
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"Replenishing your water is critical to optimize your recovery," says Eric Oliver, owner of Beyond Exercise, an athletic development and physical therapy facility in Cincinnati. Sipping water after a workout helps your body's cells, boosts circulation, and brings your body temperature back to normal.</div>
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Drink 8 ounces before your workout, 7 to 10 ounces every 20 minutes during exercise, and 8 ounces afterward. For a flavor boost, add a splash of 100% fruit juice or a slice of lime.</div>
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<span style="box-sizing: inherit;">3. Massage</span></div>
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Kick muscle tightness, aches, and limitations to the curb with a soft-tissue massage. "If you can't get a massage, using products like foam rollers or massage balls is a decent substitute," Oliver says. Roll them slowly over your muscles, and when you find a sore spot, hold it there for 30 to 60 seconds.</div>
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<span style="box-sizing: inherit;">4. Compress</span></div>
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Many athletes and fitness buffs rock compression socks, tights, and sleeves while they work out. But keeping them on longer may be beneficial. Recent research suggests that donning compression wear after exercise -- even while you sleep -- may aid muscle recovery.</div>
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<span style="box-sizing: inherit;">5. Ice</span></div>
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Ice packs and ice baths are a tried-and-true recovery tool. The frigid temp narrows your blood vessels, which sends extra oxygen to your muscles when they warm up again.</div>
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Some pros suggest flipping between an ice bath and a hot shower. Soak in frigid water for 45 seconds, then let a hot shower cascade over you for 3 to 4 minutes. Repeat several times, always starting and ending with cold.</div>
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<span style="box-sizing: inherit;">6. Go light</span></div>
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Intense exercise has major benefits, but gentle workouts deserve credit, too. They boost blood circulation, promote the flow of nutrients to your muscles, and prevent scarring of muscle and connective tissue, Oliver says. Try low-intensity activities like yoga or walking a few times a week.</div>
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<span style="box-sizing: inherit;">7. Take off</span></div>
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"Recovery days are critical in developing more strength, power, or speed from your exercise efforts," Oliver says.</div>
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If you work out hard, alternate muscle groups on different days. Every week, pencil in one full day off plus one day of active recovery, like stretching, easy cardio, or core work.</div>
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If you're a low-key exerciser, you don't need a day off. But, says Oliver, "it doesn't hurt to have that time off to let your body and mind relax and recover for the next week of exercise."</div>
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Anonymoushttp://www.blogger.com/profile/01204745319311736216noreply@blogger.com0tag:blogger.com,1999:blog-4379797114498005270.post-51150368105341954842016-11-07T08:47:00.001-08:002016-11-07T08:47:29.118-08:00THE MUSCLE WHICH IS LOCATED ON YOUR BUTTOCKS CAN HELP YOUR RESTORE YOUR SELF-ESTEEM!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu8fndXarcMD9Y90qxWt-J1VIZq06JsTQKL8AErcQFVrdhUJEA_tTJbiccuuJilWoefdENPoRroqgE3I-bsvPxEzAPXm1vHuFRLM9Caku3_FDARunAOfKgY9QafbYxau2Bw47FxLBa2TQ/s1600/The-Muscle-Which-is-Located-On-Your-Buttocks-Can-Help-Your-Restore-Your-Self-Esteem-220x162.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="294" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu8fndXarcMD9Y90qxWt-J1VIZq06JsTQKL8AErcQFVrdhUJEA_tTJbiccuuJilWoefdENPoRroqgE3I-bsvPxEzAPXm1vHuFRLM9Caku3_FDARunAOfKgY9QafbYxau2Bw47FxLBa2TQ/s400/The-Muscle-Which-is-Located-On-Your-Buttocks-Can-Help-Your-Restore-Your-Self-Esteem-220x162.jpg" width="400" /></a></div>
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<span class="s1" style="box-sizing: inherit;">Unfortunately, more and more ailments torture us every day, but they do not come only from the head. Namely, these pelvic muscles are also called ‘the muscles of the soul’. They are located on the lower back, next to the hips and they end under our buttocks. These muscles control the balance, movement and the flexibility of the body.</span></div>
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<span class="s1" style="box-sizing: inherit;">These pelvic muscles are responsible for your self-esteem, and thereby these exercises are highly recommended for all those whose self-esteem is low and often feel depressed.</span></div>
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<span class="s1" style="box-sizing: inherit;">They also pay a very important role in controlling the breathing and the work of the diaphragm. If the pelvic muscle is tense then you will also feel tense physically or mentally.</span></div>
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<span class="s1" style="box-sizing: inherit;">These exercises will help you relax these muscles. However you must note that these exercise are different for men and women.</span></div>
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<span class="s1" style="box-sizing: inherit;"><b style="box-sizing: inherit;">Exercises for women:</b></span></div>
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<span class="s1" style="box-sizing: inherit;"><b style="box-sizing: inherit;">Exercises for men:</b></span></div>
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Anonymoushttp://www.blogger.com/profile/01204745319311736216noreply@blogger.com0tag:blogger.com,1999:blog-4379797114498005270.post-58938845716255381372016-11-07T08:46:00.002-08:002016-11-07T08:46:29.907-08:00YOU KNOW THIS EXERCISE FROM YOUR CHILDHOOD: BUT DO YOU KNOW WHAT IT CAN DO TO YOUR BODY FOR 2 MINUTES A DAY ?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMsfVCyklPjfx7Z08Bboc3LO8lLisnnwM_8ARmLUamiIBl7scQ2uFnSdiN9cuojhE4K6yvCNqSGv4KPbJy0LhnBrmBnOhXy504KknDSli0yYFOKtfRitTQUGScAljwMxIHk8aPEK9nn1s/s1600/You-Know-This-Exercise-From-Your-Childhood-But-Do-You-Know-What-It-Can-Do-To-Your-Body-For-2-Minutes-A-Day--220x162.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="294" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMsfVCyklPjfx7Z08Bboc3LO8lLisnnwM_8ARmLUamiIBl7scQ2uFnSdiN9cuojhE4K6yvCNqSGv4KPbJy0LhnBrmBnOhXy504KknDSli0yYFOKtfRitTQUGScAljwMxIHk8aPEK9nn1s/s400/You-Know-This-Exercise-From-Your-Childhood-But-Do-You-Know-What-It-Can-Do-To-Your-Body-For-2-Minutes-A-Day--220x162.png" width="400" /></a></div>
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<span class="s1" style="box-sizing: inherit;">This exercise will help you look excellent in any bikini or jeans. In addition this amazing exercise will strengthen your muscles, prevent injuries and your body will work better.</span></div>
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<span class="s1" style="box-sizing: inherit;">One of the best ways to stretch your muscles is do this exercise, widely known as the bridge.</span></div>
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<span class="s1" style="box-sizing: inherit;">Here are 3 reasons why you need to add this so called bridge exercise to your list of training exercises:</span></div>
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<span class="s1" style="box-sizing: inherit;"><b style="box-sizing: inherit;"><i style="box-sizing: inherit;">Reduces Back Pain</i></b></span></div>
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<span class="s1" style="box-sizing: inherit;">This is an effective remedy for back pain. By practicing the bridge exercise every day you will be able to activate the glutes. If you have spent most of your day sitting, then you should definitely do this exercise, it will help you a lot.</span></div>
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<span class="s1" style="box-sizing: inherit;"><b style="box-sizing: inherit;"><i style="box-sizing: inherit;">Reduces knee pain</i></b></span></div>
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<span class="s1" style="box-sizing: inherit;">If arthritis is a common condition in your family, then we highly recommend that you practice this exercise, because this exercise will help your reduce the risk of it. The pain will disappear in few weeks.</span></div>
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<span class="s1" style="box-sizing: inherit;"><b style="box-sizing: inherit;"><i style="box-sizing: inherit;">Better sports results</i></b></span></div>
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<span class="s1" style="box-sizing: inherit;">Strong glutes are very important for your energy, which you surely need especially if you are an athlete. This exercise will help you strengthen the gluteus and you will have more energy out on the field.</span></div>
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<span class="s1" style="box-sizing: inherit;">Make sure that you share this article with your friends and family.</span></div>
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Anonymoushttp://www.blogger.com/profile/01204745319311736216noreply@blogger.com0tag:blogger.com,1999:blog-4379797114498005270.post-23394567723820978782016-11-07T08:45:00.006-08:002016-11-07T08:45:50.033-08:00VACUUM FITNESS: THE BEST EXERCISES FOR PERFECT ABS!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9uQUoD24kfd8YW-gYBSYflFfBixLq5EdkU4Li-D9vF-RivrX8lJGc0faBaeP5epnQ58ofqwcJzXSeGpdC7cURmG-CkKhHjfJzejx7WNZRRS6o90DzQAAlEZV9ZhzaDVJRnSdPSCnyYqk/s1600/Vacuum-Fitness-The-Best-Exercises-For-Perfect-Abs-220x162.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="294" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9uQUoD24kfd8YW-gYBSYflFfBixLq5EdkU4Li-D9vF-RivrX8lJGc0faBaeP5epnQ58ofqwcJzXSeGpdC7cURmG-CkKhHjfJzejx7WNZRRS6o90DzQAAlEZV9ZhzaDVJRnSdPSCnyYqk/s400/Vacuum-Fitness-The-Best-Exercises-For-Perfect-Abs-220x162.jpg" width="400" /></a></div>
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<span class="s1" style="box-sizing: inherit;">Vacuuming your stomach is a great way to define the boring abdominal part of the body. The best thing is that this exercise is not difficult and hard to perform at all.</span></div>
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<span class="s1" style="box-sizing: inherit;">As Kristen shows, the process of performing this exercise is quite simple. First, you need to take full breath and fill your lungs and abdomen with air. Next thing you need to do is to aggressively exhale all the air in order to achieve more concave belly profile.</span></div>
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<span class="s1" style="box-sizing: inherit;"><span style="background-color: white; color: #555555; font-family: "Droid Sans", sans-serif; font-size: 14px;">This is also a great way to improve your body posture.</span></span></div>
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Anonymoushttp://www.blogger.com/profile/01204745319311736216noreply@blogger.com0tag:blogger.com,1999:blog-4379797114498005270.post-37961660471102454622016-11-07T08:45:00.000-08:002016-11-07T08:45:02.035-08:00ELIMINATE BACK FAT AND UNDERARM FLAB WITH 4 QUICK EXERCISES<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6pb8ZtNGUgM0jbWmqoS4uFuFCwfof_V3pbUyOX_oMTdJU8TuF34ruqMrzhbujmr6C0boAc08ljmJNGt8FpwQwCwpIuwfPKVCOxrHQvHRuZLvQ7Rj2hOd-mPoAnnaAT2jiyhE39GVZQSs/s1600/t.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: black;"><img border="0" height="294" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6pb8ZtNGUgM0jbWmqoS4uFuFCwfof_V3pbUyOX_oMTdJU8TuF34ruqMrzhbujmr6C0boAc08ljmJNGt8FpwQwCwpIuwfPKVCOxrHQvHRuZLvQ7Rj2hOd-mPoAnnaAT2jiyhE39GVZQSs/s400/t.jpg" width="400" /></span></a></div>
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<span class="s1" style="box-sizing: inherit;">Many of you probably at some point of your life have had the unpleasant situation of wanting to wear some piece of clothing that you find perfect, but you were not able to wear it because of the fat on your back or underarm. <span class="Apple-converted-space"> </span>This situations can make you feel really uncomfortable and unconfident in your body.</span></div>
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<span class="s1" style="box-sizing: inherit;">But what if we tell you that with a little extra effort you can feel more confident in your own body once again and have the body figure that you have always wanted?</span></div>
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<span class="s1" style="box-sizing: inherit;">Yes, this is possible. Namely, here in this article we will show you 4 exercises for your shoulders and upper back that will bring back your self-esteem and will make you feel sexy again, in only 3 weeks.</span></div>
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<span class="s1" style="box-sizing: inherit;"><b style="box-sizing: inherit;">Here are these magnificent exercises:</b></span></div>
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<span class="s1" style="box-sizing: inherit;"><b style="box-sizing: inherit;">1. Push and Touch targets your chest, shoulders, and upper back.</b></span></div>
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<span class="s1" style="box-sizing: inherit;">For this exercise first you have to stand with feet shoulder width apart and your arms need to be down by your sides with palms facing forward.</span></div>
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<span class="s1" style="box-sizing: inherit;">Next thing you need to do is raise your arms up to shoulder height, with palms to the celling. Now you need to stop and feel the burn.</span></div>
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<span class="s1" style="box-sizing: inherit;">Then you need to raise your arms slowly over your head with your palms facing behind you. Now you need to return your arms to your shoulder level slowly and pause. Then lower your arms into the starting position.</span></div>
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<span class="s1" style="box-sizing: inherit;">For maximum gain, you must not move any other part of your body and you need to do 3 sets of 6 to 8 reps.</span></div>
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<span class="s1" style="box-sizing: inherit;"><b style="box-sizing: inherit;">2. Bent-over circular row targets your biceps, chest, mid-back, and upper back.</b></span></div>
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<span class="s1" style="box-sizing: inherit;">In order to do this exercise, you need to slightly bend your knees, keeping your abs engaged for support. Next thing you need to do is bend forward so your upper body is parallel to the floor. Now keep your hands extended toward the floor.</span></div>
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<span class="s1" style="box-sizing: inherit;">Then you need to circle your arms slowly to the left, up and toward your chest, over to the right, and down. Next you need to repeat the circle to the right.</span></div>
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<span class="s1" style="box-sizing: inherit;">You need to do 3 sets of 10-12 reps.</span></div>
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<span class="s1" style="box-sizing: inherit;"><b style="box-sizing: inherit;">3. Crisscross reverse fly targets your upper back and shoulders.</b></span></div>
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<span class="s1" style="box-sizing: inherit;">You need to begin doing this exercise with your knees slightly bent. Then you need to lean your torso forward for about 45-degrees.</span></div>
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<span class="s1" style="box-sizing: inherit;">Next thing you need to do is cross your arms at the wrists in front of the knees. Then lift your arms slowly to your shoulder height and then back down to starting position. Now repeat the procedure with opposite hands crossed.</span></div>
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<span class="s1" style="box-sizing: inherit;">You need to do 3 sets of 10-12 reps.</span></div>
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<span class="s1" style="box-sizing: inherit;"><b style="box-sizing: inherit;">4. Elbow Kiss targets your shoulders and chest.</b></span></div>
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<span class="s1" style="box-sizing: inherit;">For doing this exercise, you need to raise your arms at your sides to shoulder height with your palms faced up.</span></div>
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<span class="s1" style="box-sizing: inherit;">Then you need to bend your elbows to a 90 degree angle and pull your arms together in front of your chest until your elbows “kiss” and forearms touch. However you need to remember that you must not raise your shoulders during this process.</span></div>
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<span class="s1" style="box-sizing: inherit;">Now you need to return to your starting position slowly by reversing the steps.</span></div>
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<span class="s1" style="box-sizing: inherit;">You need to do 3 sets of 10-12 reps.</span></div>
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<span class="s1" style="box-sizing: inherit;">For optimum results you need to do these exercises 12 minutes, 3 times a week for 3 weeks.</span></div>
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<span class="s1" style="box-sizing: inherit;">Best of luck!</span></div>
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Anonymoushttp://www.blogger.com/profile/01204745319311736216noreply@blogger.com0tag:blogger.com,1999:blog-4379797114498005270.post-15591526955210722882016-11-07T08:44:00.002-08:002016-11-07T08:44:21.088-08:007 EXERCISES THAT WILL TRANSFORM YOUR BODY<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_yNd-zAy5PBznSzvtz8zedIdjkLpneHlKcdIbGGrx_XvRvORLxmRtkX0lA9ui2_8_-XDrrUzMkHshbPXJlMgLtyGtdX0VBxba1B78nDJSvUtIw0KErnKIp9fWYravCupeqfTyHJkc0tM/s1600/7-Exercises-That-Will-Transform-Your-Body-220x162.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: black;"><img border="0" height="294" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_yNd-zAy5PBznSzvtz8zedIdjkLpneHlKcdIbGGrx_XvRvORLxmRtkX0lA9ui2_8_-XDrrUzMkHshbPXJlMgLtyGtdX0VBxba1B78nDJSvUtIw0KErnKIp9fWYravCupeqfTyHJkc0tM/s400/7-Exercises-That-Will-Transform-Your-Body-220x162.jpg" width="400" /></span></a></div>
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<span class="s1" style="box-sizing: inherit;">We all want that perfect body, and in order to achieve this it’s not enough only to lose weight with a healthy diet, but we must include some activity in our daily routine. You have probably seen pictures of people having the same weight, but with or without workout effect.</span></div>
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<span class="s1" style="box-sizing: inherit;">And you have probably noticed that one body with the same weight can look extremely different. Sure, you have definitely liked the well shaped body picture, because it’s not the body weight what makes you good looking.</span></div>
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<span class="s1" style="box-sizing: inherit;">To get the body of your dreams it’s enough to do some exercises either at home or at the gym, for at least 30 minutes a day.</span></div>
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<span class="s1" style="box-sizing: inherit;">For the better results, it is best to combine weight training with cardio workout, because in the same way you will burn calories, lose weight and build muscles. Sure, with a proper diet and hydration.</span></div>
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<span class="s1" style="box-sizing: inherit;">Squats, jumping rope and cycling are three of the seven most effective exercises for body shaping. With them you will quick and easy strengthen and build your muscles.</span></div>
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<span class="s1" style="box-sizing: inherit;">1. Jumping rope</span></div>
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<span class="s2" style="box-sizing: inherit;">This simple and inexpensive exercise is ideal for burning calories, much more than with any other exercise performed for the same amount of time. </span><span class="s1" style="box-sizing: inherit;">It is also very fun and will remind you of your childhood.</span></div>
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<span class="s1" style="box-sizing: inherit;">2. Squats</span></div>
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<span class="s2" style="box-sizing: inherit;">This powerful exercise will help you to strengthen the lower body parts, to shape and lift the butt and at the same time you will burn a lot of calories. </span><span class="s1" style="box-sizing: inherit;">This is one of the most effective exercises for body transformation. In the squat routine, you can include jumps for better effect.</span></div>
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<span class="s1" style="box-sizing: inherit;">3. Push ups</span></div>
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<span class="s1" style="box-sizing: inherit;">These exercises are not easy, and this is why many avoid them. But as they say – no pain, no gain. So, if you start doing only two pushups per day, for only a week you will be able to easily do five. This exercise is great for body shaping, especially the upper part, shoulders and back. See how do them properly.</span></div>
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<span class="s1" style="box-sizing: inherit;">4. Lunges</span></div>
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<span class="s1" style="box-sizing: inherit;">Lunge is a great exercise to shape and strengthen leg muscles. If you find them boring, you can include dumbbells, small Pilates-ball or hoop.</span></div>
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<span class="s1" style="box-sizing: inherit;">5. Swimming</span></div>
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<span class="s1" style="box-sizing: inherit;">This refreshing activity activates many muscles, burns about 600 calories per hour and is perfect for the entire body. This activity is not only good as a workout, but also is very good for your lungs. </span></div>
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<span class="s1" style="box-sizing: inherit;">6. Running</span></div>
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<span class="s1" style="box-sizing: inherit;">Aerobic activity which, as well as swimming, activates almost every muscle of your body. It is excellent for burning calories and weight lose. In addition, running is one of the best stress reliever.</span></div>
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<span class="s1" style="box-sizing: inherit;">7. Cycling</span></div>
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<span class="s1" style="box-sizing: inherit;">Cycling is one of the best activities to get the perfect legs, and the advantage is that you can always adjust the tempo, increase or decrease. In addition, if you have a good company, you will not even notice the effort.</span></div>
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Anonymoushttp://www.blogger.com/profile/01204745319311736216noreply@blogger.com0tag:blogger.com,1999:blog-4379797114498005270.post-66352281182633901282016-11-07T08:43:00.004-08:002016-11-07T08:43:28.092-08:00CHEST AND BACK STRENGTHENING EXERCISES<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1GWPK-LH71TxRp-u-V-mA74KU_OznhOJHVdHT0sbMiES5iuW33x3Lbn28iODp5LauUVmesw34L-4T-DAD61nNDA3N0YRSpJBEqcX4JSdBypbIelMa0RMhZWBTdN0bFa75gcOvN5sadX0/s1600/Chest-and-Back-Strengthening-Exercisesjpg-220x162.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: black;"><img border="0" height="294" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1GWPK-LH71TxRp-u-V-mA74KU_OznhOJHVdHT0sbMiES5iuW33x3Lbn28iODp5LauUVmesw34L-4T-DAD61nNDA3N0YRSpJBEqcX4JSdBypbIelMa0RMhZWBTdN0bFa75gcOvN5sadX0/s400/Chest-and-Back-Strengthening-Exercisesjpg-220x162.jpg" width="400" /></span></a></div>
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<span class="s1" style="box-sizing: inherit;"><b style="box-sizing: inherit;"><i style="box-sizing: inherit;">Instructions:</i></b></span></div>
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<span class="s2" style="box-sizing: inherit;">Warm up</span></div>
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<span class="s1" style="box-sizing: inherit;">First, you’ll need to warm up the body so that your muscles are prepared for strength training with a set of upper body warm up exercises.</span></div>
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<span class="s2" style="box-sizing: inherit;">Workout</span></div>
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<span class="s1" style="box-sizing: inherit;">Do 3 repetitions and take a 60-second break between sets.</span></div>
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<li class="li1" style="box-sizing: inherit;"><span class="s1" style="box-sizing: inherit;"><b style="box-sizing: inherit;">Scissor skier</b></span></li>
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<span class="s1" style="box-sizing: inherit;">Jump up and bring your right leg forward, the left leg back and then reach your left arm up and your right arm back. Then, jump once more and switch sides.</span></div>
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<li class="li1" style="box-sizing: inherit;"><span class="s1" style="box-sizing: inherit;"><b style="box-sizing: inherit;">Pullover</b></span></li>
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<span class="s1" style="box-sizing: inherit;">First, lie on your back and take one dumbbell with both hands and press the arms up. Then, lower the dumbbell over and beyond your head.</span></div>
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<li class="li1" style="box-sizing: inherit;"><span class="s1" style="box-sizing: inherit;"><b style="box-sizing: inherit;">Deadlift wide row</b></span></li>
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<span class="s1" style="box-sizing: inherit;">Pair the romanian deadlift with the wide row move in order to strengthen your hamstrings, upper back, and glutes.</span></div>
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<li class="li1" style="box-sizing: inherit;"><span class="s1" style="box-sizing: inherit;"><b style="box-sizing: inherit;">Lateral raise</b></span></li>
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<span class="s1" style="box-sizing: inherit;">Raise the arms out to the sides until the elbows are at shoulder level and then lower them slowly.</span></div>
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<li class="li1" style="box-sizing: inherit;"><span class="s1" style="box-sizing: inherit;"><b style="box-sizing: inherit;">Front back punch</b></span></li>
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<span class="s1" style="box-sizing: inherit;">Bend the torso and bring the dumbbells close to the rib cage. Then, punch to the front with the right arm while pushing the left one back. Switch arms and repeat.</span></div>
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<li class="li1" style="box-sizing: inherit;"><span class="s1" style="box-sizing: inherit;"><b style="box-sizing: inherit;">One arm tricep push up</b></span></li>
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<span class="s1" style="box-sizing: inherit;">Lie on the right side and then place your left palm on the mat and hug your waist with the right arm. Push up the torso and straigthen your left arm. Then, bend the arm and lower your torso back to the mat.</span></div>
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<li class="li1" style="box-sizing: inherit;"><span class="s1" style="box-sizing: inherit;"><b style="box-sizing: inherit;">Split squat press</b></span></li>
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<span class="s1" style="box-sizing: inherit;">Combine split squats with the shoulder press movement to engage the entire body and improve the metabolism.</span></div>
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<li class="li1" style="box-sizing: inherit;"><span class="s1" style="box-sizing: inherit;"><b style="box-sizing: inherit;">Bicep curls</b></span></li>
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<span class="s1" style="box-sizing: inherit;">Maintain your upper arms stationary and the elbows close to your body. Breathe out while you lift the dumbbells.</span></div>
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<li class="li1" style="box-sizing: inherit;"><span class="s1" style="box-sizing: inherit;"><b style="box-sizing: inherit;">Dumbbell punches</b></span></li>
</ul>
<div class="p2" style="background-color: white; box-sizing: inherit; font-family: "Droid Sans", sans-serif; font-size: 14px; font-style: normal; font-weight: normal; margin-bottom: 12px;">
<span class="s1" style="box-sizing: inherit;">Bring the arms up and then push one arm out in a punching motion. Change sides and don’t extend the arms entirely.</span></div>
<ul style="background-color: white; box-sizing: inherit; font-family: "Droid Sans", sans-serif; font-size: 14px; font-style: normal; font-weight: normal; list-style: square; margin: 1.5em 0px 1.571em 1.9em; padding: 0px;">
<li class="li1" style="box-sizing: inherit;"><span class="s1" style="box-sizing: inherit;"><b style="box-sizing: inherit;">Decline pushups</b></span></li>
</ul>
<div class="p2" style="background-color: white; box-sizing: inherit; font-family: "Droid Sans", sans-serif; font-size: 14px; font-style: normal; font-weight: normal; margin-bottom: 12px;">
<span class="s1" style="box-sizing: inherit;">Begin with plank pisition and place the feet on top of a step. Then, bend the elbows and lower the chest to be just above the floor and push back to primary position.</span></div>
<div class="p1" style="background-color: white; box-sizing: inherit; font-family: "Droid Sans", sans-serif; font-size: 14px; font-style: normal; font-weight: normal; margin-bottom: 12px;">
<span class="s1" style="box-sizing: inherit;"><b style="box-sizing: inherit;">Static stretches</b></span></div>
<div class="p1" style="background-color: white; box-sizing: inherit; font-family: "Droid Sans", sans-serif; font-size: 14px; font-style: normal; font-weight: normal; margin-bottom: 12px;">
<span class="s1" style="box-sizing: inherit;">After doing the chest and back strengthening exercises, you should focus on streching the muscles, joints, and tendons with an upper body stretchening routine.</span></div>
<div>
<span class="s1" style="box-sizing: inherit;"><br /></span></div>
</span></div>
</i></b></span></div>
Anonymoushttp://www.blogger.com/profile/01204745319311736216noreply@blogger.com0tag:blogger.com,1999:blog-4379797114498005270.post-41975473573267155372016-11-07T08:42:00.003-08:002016-11-07T08:42:35.928-08:00AMAZING WAYS TO STAY IN SHAPE<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix1ARqbLLh4KTVsitV6xHZux3q34PcK9WetZq-9vq7EmXUfgCXu15l1ITeDL8EXKqTXkUS4vkveZc5djkNf9_0fLjwoTNp-DTWb-dze0DkjlcAz3qAw5rKZkw3jio-1edSUn9MAnO-8Ys/s1600/Amazing-Ways-to-Stay-in-Shape-220x162.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: black;"><img border="0" height="294" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix1ARqbLLh4KTVsitV6xHZux3q34PcK9WetZq-9vq7EmXUfgCXu15l1ITeDL8EXKqTXkUS4vkveZc5djkNf9_0fLjwoTNp-DTWb-dze0DkjlcAz3qAw5rKZkw3jio-1edSUn9MAnO-8Ys/s400/Amazing-Ways-to-Stay-in-Shape-220x162.jpg" width="400" /></span></a></div>
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<span style="background-color: white; font-family: "Droid Sans", sans-serif; font-size: 14px;">Finally, you have succeeded in achieving your wanted weight, but now you want to stay in shape and avoid gaining weight again. For that purpose, follow these several simple methods if you want to maintain your weight.</span><br />
<ul style="background-color: white; box-sizing: inherit; font-family: "Droid Sans", sans-serif; font-size: 14px; list-style: square; margin: 1.5em 0px 1.571em 1.9em; padding: 0px;">
<li class="li1" style="box-sizing: inherit;"><span class="s1" style="box-sizing: inherit;"><b style="box-sizing: inherit;">Spend less time before a computer or TV</b></span></li>
</ul>
<div class="p2" style="background-color: white; box-sizing: inherit; font-family: "Droid Sans", sans-serif; font-size: 14px; margin-bottom: 12px;">
<span class="s1" style="box-sizing: inherit;">Sitting for a whole day will not maintain your good shape. Therefore, one solution is to limit the time spent in front of a TV or computer. Moreover, try performing different activities that require physical activity while you are at home. For example, cleaning and washing the dishes.</span></div>
<ul style="background-color: white; box-sizing: inherit; font-family: "Droid Sans", sans-serif; font-size: 14px; list-style: square; margin: 1.5em 0px 1.571em 1.9em; padding: 0px;">
<li class="li1" style="box-sizing: inherit;"><span class="s1" style="box-sizing: inherit;"><b style="box-sizing: inherit;">Exercise all the time</b></span></li>
</ul>
<div class="p2" style="background-color: white; box-sizing: inherit; font-family: "Droid Sans", sans-serif; font-size: 14px; margin-bottom: 12px;">
<span class="s1" style="box-sizing: inherit;">This doesn’t mean going to the gym, but exercising whenever you can. For example, walk to the store instead of taking the car or use the stairs instead of the elevator when you are in a building.</span></div>
<div>
<span class="s1" style="box-sizing: inherit;"><ul style="background-color: white; box-sizing: inherit; font-family: "Droid Sans", sans-serif; font-size: 14px; list-style: square; margin: 1.5em 0px 1.571em 1.9em; padding: 0px;">
<li class="li1" style="box-sizing: inherit;"><span class="s1" style="box-sizing: inherit;"><b style="box-sizing: inherit;">Avoid fast food</b></span></li>
</ul>
<div class="p2" style="background-color: white; box-sizing: inherit; font-family: "Droid Sans", sans-serif; font-size: 14px; margin-bottom: 12px;">
<span class="s1" style="box-sizing: inherit;">Remember, one hamburger, French fries, and soda, contains as much as calories as you should intake for the entire day, and most of these calories are fats. If you go back to fast food, you will soon regain all the pounds you’ve lost. One of the best ways to maintain your good shape is to follow a healthy diet.</span></div>
<ul style="background-color: white; box-sizing: inherit; font-family: "Droid Sans", sans-serif; font-size: 14px; list-style: square; margin: 1.5em 0px 1.571em 1.9em; padding: 0px;">
<li class="li1" style="box-sizing: inherit;"><span class="s1" style="box-sizing: inherit;"><b style="box-sizing: inherit;">Avoid soda drinks</b></span></li>
</ul>
<div class="p2" style="background-color: white; box-sizing: inherit; font-family: "Droid Sans", sans-serif; font-size: 14px; margin-bottom: 12px;">
<span class="s1" style="box-sizing: inherit;">As you probably already know, diet soda drinks also contribute to weight gain. Therefore, you need to completely avoid them.</span></div>
<ul style="background-color: white; box-sizing: inherit; font-family: "Droid Sans", sans-serif; font-size: 14px; list-style: square; margin: 1.5em 0px 1.571em 1.9em; padding: 0px;">
<li class="li1" style="box-sizing: inherit;"><span class="s1" style="box-sizing: inherit;"><b style="box-sizing: inherit;">Eat 5 meals per day</b></span></li>
</ul>
<div class="p2" style="background-color: white; box-sizing: inherit; font-family: "Droid Sans", sans-serif; font-size: 14px; margin-bottom: 12px;">
<span class="s1" style="box-sizing: inherit;">Try to maintain your habit of eating fruits and veggies with every meal and you have 5 meals during the day. In this way your metabolism will function properly.</span></div>
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<span class="s1" style="box-sizing: inherit;"><br /></span></div>
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</div>
</span></div>
Anonymoushttp://www.blogger.com/profile/01204745319311736216noreply@blogger.com0tag:blogger.com,1999:blog-4379797114498005270.post-26669885363787812742016-11-07T08:41:00.003-08:002016-11-07T08:41:46.059-08:0015 MINUTES OF THESE EXERCISES ARE REPLACING AN HOUR OF TRAINING AND WILL LEAD YOUR BUTTOCKS AND STOMACH TO PERFECTION! <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhw86Xsd9vLHFo7ika2n7_0RVmcQVv7Tpo7zL-wXioGTaS53Hk8-j57xDvtdJn_j4Awb39ghVJ6kfVdQEgHTcVyp1e4ESuykRukdq2_s7Jyej3uBKMeF8Jo8LeO3dOgZ_k8yWiDw1vOhos/s1600/15-Minutes-Of-These-Exercises-Are-Replacing-An-Hour-Of-Training-And-Will-Lead-Your-Buttocks-And-Stomach-To-Perfection-PHOTO-220x162.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="294" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhw86Xsd9vLHFo7ika2n7_0RVmcQVv7Tpo7zL-wXioGTaS53Hk8-j57xDvtdJn_j4Awb39ghVJ6kfVdQEgHTcVyp1e4ESuykRukdq2_s7Jyej3uBKMeF8Jo8LeO3dOgZ_k8yWiDw1vOhos/s400/15-Minutes-Of-These-Exercises-Are-Replacing-An-Hour-Of-Training-And-Will-Lead-Your-Buttocks-And-Stomach-To-Perfection-PHOTO-220x162.jpg" width="400" /></a></div>
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<span style="background-color: white; color: #555555; font-family: "Droid Sans", sans-serif; font-size: 14px;">Are you ready for this challenge? You must bear up for 15 minutes a day and the effect will be phenomenal!</span><br />
<div class="p1" style="background-color: white; box-sizing: inherit; color: #555555; font-family: "Droid Sans", sans-serif; font-size: 14px; margin-bottom: 12px;">
<span class="s1" style="box-sizing: inherit;">If you want to quickly tighten your stomach and buttocks, we recommend the following exercise program. These exercises will only take 15 minutes of your time, and are ideal for those who do not have time, because they are effective as a whole one hour of training. However you need to know that they are not easy at all.</span></div>
<div>
<span class="s1" style="box-sizing: inherit;"><div class="p1" style="background-color: white; box-sizing: inherit; color: #555555; font-family: "Droid Sans", sans-serif; font-size: 14px; margin-bottom: 12px;">
<span class="s1" style="box-sizing: inherit;">Start with a series of 20 squats, then do 30 lunges, 40 calf raises. Continue with 50 second wall squats and then do 100 jumping jacks, then again 50 second wall squats. Next you need to do 40 sumo squats, then 30 leg raises and finally you need to finish with 20 squats.</span></div>
<div class="p1" style="background-color: white; box-sizing: inherit; color: #555555; font-family: "Droid Sans", sans-serif; font-size: 14px; margin-bottom: 12px;">
<span class="s1" style="box-sizing: inherit;">It’s easy to remember because the numbers repeat and they go like this: 20, 30, 40, 50, 100, 50, 40, 30 and 20.</span></div>
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</div>
</span></div>
Anonymoushttp://www.blogger.com/profile/01204745319311736216noreply@blogger.com0tag:blogger.com,1999:blog-4379797114498005270.post-10462805589616019642016-11-07T08:40:00.003-08:002016-11-07T08:40:33.293-08:00GET A FLAT STOMACH WITHOUT GOING TO THE GYM: FANTASTIC RESULTS IN ONLY 5 MINUTES!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwEYb1EwDblnBLDVWJV4P0qqN0HRaPL8bPUD8bR-brLE7OX82TPJKJWCo8Pu_ryo4ZL7X1riZuS7zNXuETCrL3zPn0B7APCFDBx5NQrBdGH0hpP2XylYH-xas-fZATCgTNuNuwqn0dVyE/s1600/Get-A-Flat-Stomach-Without-Going-To-The-Gym-Fantastic-Results-in-Only-5-Minutes-VIDEO-280x149.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: black;"><img border="0" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwEYb1EwDblnBLDVWJV4P0qqN0HRaPL8bPUD8bR-brLE7OX82TPJKJWCo8Pu_ryo4ZL7X1riZuS7zNXuETCrL3zPn0B7APCFDBx5NQrBdGH0hpP2XylYH-xas-fZATCgTNuNuwqn0dVyE/s400/Get-A-Flat-Stomach-Without-Going-To-The-Gym-Fantastic-Results-in-Only-5-Minutes-VIDEO-280x149.jpg" width="400" /></span></a></div>
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<div style="background-color: white; box-sizing: inherit; font-family: "Droid Sans", sans-serif; font-size: 14px; margin-bottom: 12px;">
If you want to have a toned stomach with attractive stomach muscles, then you need to start going to the gym.</div>
<div>
<div style="background-color: white; box-sizing: inherit; font-family: "Droid Sans", sans-serif; font-size: 14px; margin-bottom: 12px;">
However, if you are already going to the gym, here is an excellent choice of workout that you need to do if you want to have a flat stomach.</div>
<div style="background-color: white; box-sizing: inherit; font-family: "Droid Sans", sans-serif; font-size: 14px; margin-bottom: 12px;">
For doing this exercise you will not need any special equipment. Also you need to know that this exercise was designed by the world-popular fitness trainer, Mike Chang.</div>
<div style="background-color: white; box-sizing: inherit; font-family: "Droid Sans", sans-serif; font-size: 14px; margin-bottom: 12px;">
The best thing about this exercise is that you can practice it at your home. You can also practice it the gym. The crucial thing in doing this exercise is to stay motivated!</div>
<div style="background-color: white; box-sizing: inherit; font-family: "Droid Sans", sans-serif; font-size: 14px; margin-bottom: 12px;">
At this point you need to know that you can find 3 different workouts and each one is 30 seconds long with 3 reps.</div>
</div>
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<div style="background-color: white; box-sizing: inherit; font-family: "Droid Sans", sans-serif; font-size: 14px; margin-bottom: 12px;">
Also you should know that you do not have to take breaks, in between each repetition as well as between each exercise.</div>
<div style="background-color: white; box-sizing: inherit; font-family: "Droid Sans", sans-serif; font-size: 14px; margin-bottom: 12px;">
This exercise will not take much of your time, because you can do all 3 exercises in under 5 minutes!</div>
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Anonymoushttp://www.blogger.com/profile/01204745319311736216noreply@blogger.com0tag:blogger.com,1999:blog-4379797114498005270.post-89120156823110612252016-11-07T08:39:00.003-08:002016-11-07T08:39:33.428-08:00ONLY 3 MINUTES EVERY DAY: EXERCISE FROM 2 MOVES THAT ARE KILLING IT!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXlGmdlqGHMmwWDNhhHbxl6TbzTs2ZPQ_BdTcjPpDza3fXFJETEgoDgTb5yRnbfrW-Ou8ub4O5t0jUTm7A0W3LHp04gY9q1WXFv_R_LiYtm-jw8sko9obtFXeTAFOOFzILmPB7brkRWlo/s1600/Only-3-Minutes-Every-Day-Exercise-From-2-Moves-That-Are-Killing-it-300x160.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXlGmdlqGHMmwWDNhhHbxl6TbzTs2ZPQ_BdTcjPpDza3fXFJETEgoDgTb5yRnbfrW-Ou8ub4O5t0jUTm7A0W3LHp04gY9q1WXFv_R_LiYtm-jw8sko9obtFXeTAFOOFzILmPB7brkRWlo/s400/Only-3-Minutes-Every-Day-Exercise-From-2-Moves-That-Are-Killing-it-300x160.jpg" width="400" /></a></div>
<div style="background-color: white; box-sizing: inherit; color: #555555; font-family: "Droid Sans", sans-serif; font-size: 14px; margin-bottom: 12px;">
If you want to get back in shape then this exercise is the right one for you. You only need 3 minutes per day and you will achieve great results. Kayla Itsines is a popular trainer with more than 4 million followers on Instagram. The Australian trainer came up with a training regime that requires only 3 minutes per day while guaranteeing a stretched body with a shaped buttocks, arms and stomach muscles.</div>
<div>
<ol style="background-color: white; box-sizing: inherit; color: #555555; font-family: "Droid Sans", sans-serif; font-size: 14px; list-style-image: initial; list-style-position: initial; margin: 1.5em 0px 1.571em 1.9em; padding: 0px;">
<li style="box-sizing: inherit;"><strong style="box-sizing: inherit;"><u style="box-sizing: inherit;">Double squats move</u></strong></li>
</ol>
<div style="background-color: white; box-sizing: inherit; color: #555555; font-family: "Droid Sans", sans-serif; font-size: 14px; margin-bottom: 12px;">
Stand with the feet spread in straight line with the shoulders, the toes spread outwardly. Extend the hips backwards and easily bend the knees and start lowering the buttocks in direction of the floor. Then, partially spread your legs so that the buttock is raised several centimeters up. Repeat this move 10 times. This move replaces 1000 crunches and you need only 60 seconds to do it.</div>
<ol start="2" style="background-color: white; box-sizing: inherit; color: #555555; font-family: "Droid Sans", sans-serif; font-size: 14px; list-style-image: initial; list-style-position: initial; margin: 1.5em 0px 1.571em 1.9em; padding: 0px;">
<li style="box-sizing: inherit;"><strong style="box-sizing: inherit;"><u style="box-sizing: inherit;">Jumping pushups</u></strong></li>
</ol>
<div style="background-color: white; box-sizing: inherit; color: #555555; font-family: "Droid Sans", sans-serif; font-size: 14px; margin-bottom: 12px;">
Duck, spread your palms on the ground, the legs backwards so that you are in a position for pushups. Get back to the primary position, and then straighten up with spread arms above the head. Repeat the move. Set the stopwatch to 3 minutes and do this exercise every day. Take a look at the video to see how the trainer Kayla does the exercise herself:</div>
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Anonymoushttp://www.blogger.com/profile/01204745319311736216noreply@blogger.com0tag:blogger.com,1999:blog-4379797114498005270.post-2170908371903173042016-11-07T08:38:00.003-08:002016-11-07T08:38:26.182-08:00DO YOU HAVE EXCESS FAT THAT LURKS OF ALL SIDES OF YOUR BRA? REMOVE THE FAT PERMANENTLY<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkCDzEZmCTgbuudBrKtz7rK5pnZ25YHuHcGB25s4v3pBJxybJF0qTgpAmSZ_K45w08J_un7M-dJx7DiPmAHIHeNdKbSLRS0FRbwfThVf938pej6eWEGKQBqg_wdZyu0L2bCEj7Wgz8ABM/s1600/Do-You-Have-Excess-Fat-That-Lurks-Of-All-Sides-Of-Your-Bra-Remove-The-Fat-Permanently-300x160.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: black;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkCDzEZmCTgbuudBrKtz7rK5pnZ25YHuHcGB25s4v3pBJxybJF0qTgpAmSZ_K45w08J_un7M-dJx7DiPmAHIHeNdKbSLRS0FRbwfThVf938pej6eWEGKQBqg_wdZyu0L2bCEj7Wgz8ABM/s400/Do-You-Have-Excess-Fat-That-Lurks-Of-All-Sides-Of-Your-Bra-Remove-The-Fat-Permanently-300x160.png" width="400" /></span></a></div>
<span style="background-color: white; font-family: "Droid Sans", sans-serif; font-size: 14px;"><br /></span>
<span style="background-color: white; font-family: "Droid Sans", sans-serif; font-size: 14px;">If you are suffering from excess weight, then probably when you put on your bra, are you terrified, because the excess weight comes out from everywhere</span><br />
<div style="background-color: white; box-sizing: inherit; font-family: "Droid Sans", sans-serif; font-size: 14px; margin-bottom: 12px;">
However you do not have to be fat to have this problem. Namely, the bra compresses the skin and the flesh and makes them flow out above and below the bra straps, especially if you are not wearing your bra size.</div>
<div style="background-color: white; box-sizing: inherit; font-family: "Droid Sans", sans-serif; font-size: 14px; margin-bottom: 12px;">
It can also be due to weak muscles in your back. When the muscles in the back are not strong and defined, the skin around them becomes loose, and as a result, the fat comes out of the bra straps.</div>
<div style="background-color: white; box-sizing: inherit; font-family: "Droid Sans", sans-serif; font-size: 14px; margin-bottom: 12px;">
Here are some exercises that will help you remove and tighten up this part of your body.</div>
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Anonymoushttp://www.blogger.com/profile/01204745319311736216noreply@blogger.com0tag:blogger.com,1999:blog-4379797114498005270.post-81950799255583925762016-11-07T08:37:00.002-08:002016-11-07T08:37:39.962-08:00EXERCISES TO GET A SMALLER WAIST – FOR GIRLS<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlHupMVfgZzbNs6nZiiGVVfWvUm_OTabnHsvFC1jfm59kWM8k4j-oT1GZSq0RTjc_w7Bw_Wpn2MoT5KZUwX7G1Cx1fK3wwGv8w52UTQwq0jY5HVgxxGz03AkQjMoQRqbXoADU2DAieE2U/s1600/Exercises-To-Get-A-Smaller-Waist-%25E2%2580%2593-For-Girls-300x160.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlHupMVfgZzbNs6nZiiGVVfWvUm_OTabnHsvFC1jfm59kWM8k4j-oT1GZSq0RTjc_w7Bw_Wpn2MoT5KZUwX7G1Cx1fK3wwGv8w52UTQwq0jY5HVgxxGz03AkQjMoQRqbXoADU2DAieE2U/s400/Exercises-To-Get-A-Smaller-Waist-%25E2%2580%2593-For-Girls-300x160.png" width="400" /></a></div>
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<div style="background-color: white; box-sizing: inherit; font-family: "Droid Sans", sans-serif; font-size: 14px; margin-bottom: 12px;">
The types of exercise that you do are the secret to a slim waist. However it is very important to control your diet, because the diet will help you get rid of the fats in your belly. Still if you want to have a slim waist then you need to do the right exercises as well. At this point you should know that your waist size is determined mainly by your genetics. However you can have a slim waist if you by losing weight, exercising and choosing the right clothes.</div>
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<div style="background-color: white; box-sizing: inherit; font-family: "Droid Sans", sans-serif; font-size: 14px; margin-bottom: 12px;">
You should also know that by doing crunches you will not get a slim waist and a flat stomach. The excess body fat that accumulates below the skin or around your organs is called a visceral fat. This fat can be removed with healthy diet and cardiovascular exercises.</div>
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<div style="background-color: white; box-sizing: inherit; font-family: "Droid Sans", sans-serif; font-size: 14px; margin-bottom: 12px;">
If you want to flatten your stomach and define your waist, you should also add targeted ab-exercises. This routine will help you define and tone core muscles.</div>
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Anonymoushttp://www.blogger.com/profile/01204745319311736216noreply@blogger.com0tag:blogger.com,1999:blog-4379797114498005270.post-41942117877664051962016-11-07T08:36:00.004-08:002016-11-07T08:36:51.473-08:00THE ONE BUTT EXERCISE WHICH IS BETTER THAN SQUATS<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBpdmXLYxiiU3dHbKN_B8xRimMNxOH7_OT7qKi6hkn8HS0kfMFQn3D9j1Rn6TB-zi1Sw1jmAa5wBviuEB2cGpKlzmUsgtvegWyL_jY8Xvx2u9L0l5Uib4AW-PQMA0n-A9Wn7fOL8WoTCM/s1600/The-One-Butt-Exercise-Which-Is-Better-Than-Squats-300x160.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBpdmXLYxiiU3dHbKN_B8xRimMNxOH7_OT7qKi6hkn8HS0kfMFQn3D9j1Rn6TB-zi1Sw1jmAa5wBviuEB2cGpKlzmUsgtvegWyL_jY8Xvx2u9L0l5Uib4AW-PQMA0n-A9Wn7fOL8WoTCM/s400/The-One-Butt-Exercise-Which-Is-Better-Than-Squats-300x160.png" width="400" /></a></div>
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RAISING WITH ONE LEG</h3>
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Lie on your back and bent your knees so that your feet are flat on the floor</div>
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Keep your knees in line, and extend one leg. When you exhale, tighten your muscles and push your hips toward the ceiling as high as you can.</div>
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Pause, then lower your buttocks until you are almost on the floor, and repeat the exercise without touching the floor.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCykEPO73VkAm0QPHdE2w-DmB6kbwXojzfGOYRm7jfkobDZwGgSzHZp9ebtlu9YGE9p3KUa3Ig_9-uvsO83GChISCVqWaizT1NQ0OkHPPE8QR_Q_619bxKi9MN2yMMStj57YYvT8HyeiU/s1600/1405359750-single-leg_glute_bridge_-_butt.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCykEPO73VkAm0QPHdE2w-DmB6kbwXojzfGOYRm7jfkobDZwGgSzHZp9ebtlu9YGE9p3KUa3Ig_9-uvsO83GChISCVqWaizT1NQ0OkHPPE8QR_Q_619bxKi9MN2yMMStj57YYvT8HyeiU/s1600/1405359750-single-leg_glute_bridge_-_butt.gif" /></a></div>
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Anonymoushttp://www.blogger.com/profile/01204745319311736216noreply@blogger.com0tag:blogger.com,1999:blog-4379797114498005270.post-69977480745599144652016-11-07T08:33:00.001-08:002016-11-07T08:33:02.272-08:00IF THIS DOES NOT MOTIVATE YOU, NOTHING WILL! THIS IS WHAT HAPPENS TO YOUR BODY AFTER JUST ONE TRAINING!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiHctmob1B2b7FE5X3qpKqWDloj9kogrMN2zMUsktyQ1oTTvWaGOWh9WHDczocpz3Cva7kdM6oMGcPPNb8G6Mu1B-nAONMuXpK1zv-OL-CtSBEqcHoFGxQaD1mpnZ5agvexY17yZQ1EaE/s1600/If-This-Does-Not-Motivate-You-Nothing-Will-This-Is-What-Happens-To-Your-Body-After-Just-One-Training-280x149.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiHctmob1B2b7FE5X3qpKqWDloj9kogrMN2zMUsktyQ1oTTvWaGOWh9WHDczocpz3Cva7kdM6oMGcPPNb8G6Mu1B-nAONMuXpK1zv-OL-CtSBEqcHoFGxQaD1mpnZ5agvexY17yZQ1EaE/s400/If-This-Does-Not-Motivate-You-Nothing-Will-This-Is-What-Happens-To-Your-Body-After-Just-One-Training-280x149.jpeg" width="400" /></a></div>
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When you start training, the first few days your body will hurt. But even after the first training session you will start to feel the changes in your body, so just continue to train.</div>
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<em style="box-sizing: inherit;">WHAT HAPPENS TO YOUR BODY AFTER JUST ONE TRAINING?</em></h3>
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THE STRESS DISAPPEARS</h3>
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A recent survey in the US found that only 14 percent of people train to reduce the stress. Even if your exercise creates stress, training encourages better blood circulation to the brain and produces a hormone called endorphins.</div>
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TRAINING CAN PREVENT THE EMERGENCE OF DIABETES</h3>
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According to a study that was conducted in the 2007, a group of trainees found that one training reduces body fat in the muscles, which improves insulin sensitivity. Therefore the training is very important for your health, because the low insulin can lead to diabetes.</div>
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TRAINING SESSIONS CAN CHANGE YOUR DNA</h3>
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A study which was conducted in 2012 by Swedish researchers found that healthy but inactive adults who practice only one training session, affect the change of the genetic material of their muscles.</div>
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DNA is inherited from parents, but lifestyle factors, such as training, can play an important role in the transmission of a particular gene.</div>
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TRAINING CAN ALSO IMPROVE YOUR CONCENTRATION</h3>
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When you start training, the blood in the brain improves the function of brain cells and therefore you will be more focused after a training.</div>
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TRAINING SESSIONS WILL IMPROVE YOUR MOOD</h3>
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During training, your brain starts to release neurotransmitters (endorphins and serotonin), which elevates the mood and relieves the depression.</div>
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Anonymoushttp://www.blogger.com/profile/01204745319311736216noreply@blogger.com0tag:blogger.com,1999:blog-4379797114498005270.post-46264050239805612492016-11-07T08:32:00.000-08:002016-11-07T08:32:17.619-08:00FOUR EXERCISES FOR BODY WITHOUT CELLULITE<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7ASYE_IEZRkXGTwcOFSgAIeUb3C6Bmv5TP2RyrkvQhCh-fMwV5BiukDpYMmYe0I_-hPSU1K14ymDzDcOk9zcOHhyphenhyphenkQXKa9t70o5qNfUuEMq1UkI-VNgq_WbCPK5te1_5ZtuCd8l3U51w/s1600/n-300x169.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7ASYE_IEZRkXGTwcOFSgAIeUb3C6Bmv5TP2RyrkvQhCh-fMwV5BiukDpYMmYe0I_-hPSU1K14ymDzDcOk9zcOHhyphenhyphenkQXKa9t70o5qNfUuEMq1UkI-VNgq_WbCPK5te1_5ZtuCd8l3U51w/s400/n-300x169.jpg" width="400" /></a></div>
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<span style="background-color: white; color: #555555; font-family: "Droid Sans", sans-serif; font-size: 14px;">There is a misconception that cellulite can not be solved. But with diet regulation and regular exercise – it is possible</span><br />
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Did you know that studies have shown that 98 percent of women have cellulite, even in the mildest form. But it is interesting that the amount of cellulite has nothing to do with the excess kilograms because also skinny girls can have it. Cellulite is a problem for almost every girl, especially at the bottom.</div>
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There is a misconception that it is not impossible to get rid of it and that is why many of us have tried famous method – just do not look the part of the body and pretend that it does not exist! And that’s ok, but if you decide that this time you will “surface” your thighs, know that this is not possible. However, with hard work and effort – but you know that beauty hurts.</div>
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Hard work involves regular exercise, also three to four times a week with regulation of nutrition.</div>
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Why’s worth a try? While there are many theories about what causes cellulite, for one thing there is no doubt – Cellulite is fat. Therefore, no matter if you’re skinny when under your skin begins to precipitate fat, after a certain time it becomes visible. In most women cases cellulite becomes visible first on the butt and back of the thighs.However, the fat can be deposited on other parts of the body, and if they settle so much that they results to cellulite.</div>
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As the fat cells are expanding, the cellulite is more visible. Therefore, get rid of fat forever and say goodbye to cellulite.In order to help you in the fight against cellulite, here are some exercises that are key to the perfect body, especially the butt and thighs.</div>
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1. SINGLE-LEG HIP RAISE</h3>
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Lie on the back with your left knee bent and your right leg straight. Your right leg should be in line with your left thigh. Now try to make your stomach as skinny as possible, stretch your arms and hold it that way as long as you can.</div>
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Squeeze your glutes and raise your hips until your body forms a straight line from your shoulders to your knees. Your left leg should stay bent the entire time. Pause for 2 seconds, as you keep your tummy tight and continue to squeeze your glutes. Then lower back to the starting position and repeat. It is important your torso and hips should move as one unit, since the butt muscles are working. Then, do the same movement, but with other leg lifted in the air.</div>
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If the exercise is too hard, make your effort easier with lifting your hips and torso with both bent legs.</div>
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If the exercise is too easy,put cross your arms over your chest instead of bracing them against the floor.</div>
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2. REVERSE LUNGE</h3>
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Grab a pair of dumbbells and hold them at arm’s length next to your sides. Don’t put them to close to you, leave small spac22e. Your palms should faci each other, meaning face your body.</div>
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In the second part of the exercise start with step forward with your right leg, and lower your body until your left knee is bent at least 90 degrees and your right knee nearly touches the floor. Push yourself back to the starting position by pressing into the floor with your left heel. Repeat the exercise few times and then repeat with your other leg. If the exercise is difficult for you, do it without dumbbells.</div>
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3. STEP-UP</h3>
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First part is similar to previous exercise. Grab a pair of dumbbells and hold them at arm’s length at your sides. Stand in front of a bench or step that’s about knee-height, and place your left foot firmly on the step.</div>
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Press your left heel into the step and push your body up until your left leg is straight and you’re standing on one leg on the bench, keeping your right foot elevated. Lower your body back down until your right foot touches the floor. That’s one repetition. Do all your reps with your left leg, then do the same number with your right leg.</div>
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If the exercise is too hard, try the exercise without dumbbells.</div>
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You can try the same exercise, differently. Stand sideways, with your right leg next to step. Now perform a stepup. Focus on really pressing your left heel into the step to push yourself up.</div>
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4. THE BEST EXERCISE FOR YOUR BUTT</h3>
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Grab a pair of dumbbells with an overhand grip, and hold them at arm’s length in front your thighs. Stand with your feet shoulder-width apart and knees slightly bent. Without changing the angle of your knees, bend at your hips (keep your lower back arched), and lower your torso until it’s almost parallel to the floor. Pause, then squeeze your glutes, thrust your hips forward, and raise your torso back to the start.</div>
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If you want to make it harder, perform the exercise while balancing one leg. Do all your reps, then repeat with your other leg.</div>
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Anonymoushttp://www.blogger.com/profile/01204745319311736216noreply@blogger.com0tag:blogger.com,1999:blog-4379797114498005270.post-78076649968997586852016-11-07T08:31:00.000-08:002016-11-07T08:31:02.683-08:00THESE ARE THE BEST EXERCISES FOR WEIGHT LOSS<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRM2UyLEIkWL2hzOIefpBmPBuZImC5fy6gKeKCVTPtcGB1N3hxYotjEKrjHKRo9Ul8pIIbfwLJerJVjEKP8NHdlzNbYgGEe6Dp-NFOQUa0fW_OwL_eLuFfG0Y343ZzKUdfX0QM4Fd3Z9U/s1600/exercise-love-life-1-280x190.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="271" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRM2UyLEIkWL2hzOIefpBmPBuZImC5fy6gKeKCVTPtcGB1N3hxYotjEKrjHKRo9Ul8pIIbfwLJerJVjEKP8NHdlzNbYgGEe6Dp-NFOQUa0fW_OwL_eLuFfG0Y343ZzKUdfX0QM4Fd3Z9U/s400/exercise-love-life-1-280x190.jpg" width="400" /></a></div>
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<span style="background-color: white; color: #555555; font-family: "Droid Sans", sans-serif; font-size: 14px;">Whether you are frequent at the gym or you exercise at home alone, these exercises (which do not need additional equipment) should be part of your daily routine. Here you will learn how to preform them</span><br />
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BICYCLE (STOMACH)</h3>
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Lie on the floor. Draw your abdominal muscles inwards. Intertwine your fingers and place them behind your head. Bring your knees toward your chest while simultaneously lifting your shoulders off the floor. Lift your leg 45 degrees from the ground and rotate your upper body to the left. Try touching your knee with your elbow. Make sure that your chest is moving and not just your elbows. Repeat the same movement on the other side as well.</div>
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ABDOMINAL EXERCISES</h3>
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Lie on your back with your hands on your chest. Your left hand should touch your right shoulder and vice versa. Gently begin raising your upper body. Straighten your upper body completely. Stay in this position for a few seconds and slowly lower down.</div>
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HIKING</h3>
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Start in the classic staggered position. Your hands in front of your knees, and your knees bent. Bring one leg to the front, bending your knee and shifting your weight to your thigh. Repeat this process with both legs.</div>
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ABDOMINAL EXERCISES-UPWARD</h3>
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Lie with your back on the floor. Put your hands beside you. Put your feet together and bring your knees to your chest. Use your abdominal muscles to raise your pelvic region from the floor and to lower it back again.</div>
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SIDE PLANK</h3>
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Sit on your left side with your legs slightly bent. Keep your legs together.Place your left hand 30 cm from your pelvis. Stand up slowly, helping yourself with your hand. If you have problems with balance, use your legs. Stay in this position for 30 seconds, and change the side.</div>
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SITTING IN V</h3>
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Lie on your back. Hold your hands beside your body. Raise your legs above the ground to about 45 degrees. Raise your head so that your shoulders will be above the floor. When you are ready to start, lift the entire upper part of the torso and touch your knees. Slowly start to descend down. Stop when you are almost to on floor. Lift yourself up again. Repeat this process.</div>
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PRIMARY KNEELING (LOWER BODY)</h3>
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Stand with feet at shoulder-width.Keep your hands under your chest to help you keep balance. Bend your knees and lower your hips to the position of sitting. Be sure to shift your weight to the back side of your legs. Then slowly start to lift yourself up.</div>
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GOOD MORNING (LOWER BODY)</h3>
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Stand with feet at shoulder-width.Place your hands on the back of your head with your elbows wide open.Start bending your back forward until the position is parallel with the floor. Bend your knees while bending forward. Then slowly return to the starting position.</div>
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LEAP (LOWER BODY)</h3>
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Keep your upper back straight. Look right in front of you. Leap forward with one leg until your knees at an angle of 90 degrees. Your knee should not be ahead of your leg. The other leg should be touching the floor. Stay in this position for a few seconds and change the leg with a jump.</div>
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HANDS UP (LOWER BODY AND ARMS)</h3>
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Leap with your left foot forward making 90 degrees angles with both knees. Raise both hands to the side with a fist upward. Keep your feet in the same position as you rotate your arms down to the floor. Throughout the exercise, you should stay in its original position.</div>
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BLOW TO THE SIDE</h3>
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Stand with your hands and knees on the floor. Bend your knees to 90 degrees. Lift your left leg to a position parallel to the floor. Stop and swipe the leg to the side. Bend your leg at the knee and slowly lower it to the floor.</div>
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BALANCE ON ONE LEG (LOWER BODY)</h3>
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Stand upright with your weight shifted to your left foot. Straighten your spine. Bend your left knee and touch the floor with both hands. Keep your abs tight to maintain balance. Change your foot.</div>
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SITTING BESIDE THE WALL (LOWER BODY)</h3>
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<strong style="box-sizing: inherit;"> </strong>Stand with your back against the wall. Place your feet 50 cm in front of you. Bend your knees and slide your back on the wall until your knees are bent 90 degrees.Hold your knees tight.</div>
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KNEE RAISED HIGH</h3>
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Jump in place while hopping on your right leg and lift your left knee towards your chest. Engage your abs whenever your knee touches your chest. Change your foot.</div>
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JUMPS</h3>
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Stand upright with your left leg in front of the right. Jump up with both feet in the air and change them. Without resting, repeat the same movement.</div>
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SIDE WALK (UPPER BODY AND BACK)</h3>
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Start in plank position with your hands shoulder-width. Keep your back straight. At the same time, move your right hand to the left, and the left foot to the left. Then, take your left hand to right and left foot to the right, returning to the original position. Repeat two more times in the same direction, while keeping the stomach sucked. Change the direction, and move to the right.</div>
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PUSH AND ROTATE (UPPER BODY)</h3>
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Start in plank position with your feet spread in the line of your hips. Lower your body down, and by pressing your hands down, get back to the starting position. Turn to the left with your left hand raised up. Turn your hand back to the starting position. Change to the other hand.</div>
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SQUATS (UPPER BODY AND BUTT)</h3>
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Stand up straight. Separate your feet slightly wider than your hips. Hold your hands down with the thumbs forward. Start crouching down and shift your weight to your calves. Stay in this position and hold your hands high above your head.</div>
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PUSH-UPS (UPPER BODY)</h3>
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Start from the plank position facing the floor. Start lowering down so that you can expend elbows aside.Hold yourself above the floor and slowly start pushing yourself up. Repeat this process.</div>
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SUPERMAN (UPPER BODY)</h3>
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Lie on the floor face down. Hold your arms in front of you. Raise your arms, chest and legs off the floor. Hold this position and count to ten, then slowly release the position.</div>
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INVERTED BRIDGE (UPPER AND LOWER BODY)</h3>
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Start from a seated position. Put your hands behind you with your fingers in the opposite direction of your body. Try lifting your pelvis up so while simultaneously pushing with your hands and feet. Stay in this position for few seconds. Then lower your pelvis slowly to the starting position.</div>
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