The Tila's Girls » Exercises

The Great Value of Total Body Workout Routines

Submit articles or find free articles - Health-and-Fitness Articles — Wed, 03 Aug 2011 00:00:00 +0000

On the surface, it may seem that total body workout routines are incredibly difficult to take part in. After all, if you are hitting each and every muscle in the body, you will need to put in an enormous amount of strenuous effort into the workout, correc...

Top Back Care Tips For Specific Aerobic Activities

admin — Sat, 09 Jul 2011 12:30:56 +0000

Aerobic exercise is an activity that elevates your heart rate and increases your oxygen consumption. And this type of activity improves your health and fitness level dramatically if you adopt it effectively, can help prevent future injury in your back. Aerobic activities are important to everyone, although it may be more important for you, a back pain sufferer. But a word of warning, do the aerobic activities in the correct manner, at least in the beginning.

You can do a lot of damage to your already painful back by doing incorrectly. Treat it that your back is worth its weight in gold. Here are some of the ways that you can do it correctly before performing for any specific aerobic activities. Aerobic Dance
Choose low-impact classes that involve no jumping and that keep one foot on the floor at all times. Be sure to perform an adequate flexibility and muscle warm up on your own. Wear athletic shoes that provide your feet with good support. If you are just starting to exercise, you will probably need to work up to participating for the entire class time.

Alternate movements so that you give your arms and legs a rest. Be aware of your comfort zone and stay within it while dancing. Make sure that you maintain good posture and your back is getting good support. Basketball, Racquetball, And Other Vigorous Sports Vigorous sports can be particularly difficult for many people with pain. If you would like to try them, start slowly. At first, concentrate on practicing the basic movements rather than jumping into a competitive game. For example, start by shooting baskets or dribbling up and down the court.

If you tolerate the basic movements, you can gradually increase the time and intensity of your play. Warm up with flexibility exercises, especially for trunk rotation, hip flexors, hamstrings, and calf muscles. while playing, stay within your comfort zone and pay attention to your back support. Finally, do not let yourself become overly fatigued.

Bicycling
Try different bicycle frames to decide whether you are most comfortable on a mountain bike, road racer, or hybrid. Get professional advice or a commercial “bike fit” to make sure the equipment fits you. Change positions and stretch your back and shoulders often while riding. You will also benefit from exercises designed to improve the strength and endurance of your leg, hip, abdominal, and back muscles. Use flexibility exercises for the hamstrings.
Swimming
Perform a flexibility warm up before starting to swim. Consider using a mask and snorkel to eliminate the need to turn your head to breathe and thus reduce your back motion and increase comfort. Choose strokes that do not cause back pain. The butterfly and breaststroke require a great deal of lower back extension and motion. You might need to avoid these, at least at the beginning. Whatever strokes you choose, alternate them frequently and remember to stay in your comfort zone and support your back. Avoid flip turns, which puts unnecessary strain on the back. Gradually increase your speed and length of exercise time.
Walking And Running
Wear good athletic shoes designed for walking or running and shock absorbing athletic insoles to keep your legs in good alignment. These also help absorb the impact when your feet hit the ground. Start with warm-up stretches, especially of the hip flexors, hamstrings, and calf muscles. Also include warm-up strengthening exercises for your abdominal, hip, and back muscles. Walk or run on smooth, even surfaces rather than uneven ground or gravel. At first, avoid going up hills and try to shorten your stride for comfort. Use good posture and head position to avoid neck and back strain.

Avoid swinging your arms across your body, because this can cause twisting of the spine. Keep your intensity and frequency to moderate, comfortable levels, or intersperse faster and slower speeds to keep yourself from tiring quickly. Stop before you become overly fatigued. If you have knee or back pain after walking or running, you may want to check with a physical therapist, physician, or podiatrist to evaluate your ankles and feet. You may require a special insert for your shoes.

Source: http://www.articlecircle.com
About the Author
Raymond Lee is one of the foremost experts in the health and fitness industry and is the Founder of Bodyfixes Group specializing in body health,
muscle development and dieting. He is currently the author of the latest edition of “Neck Exercises and Workouts.” Visit http://www.bodyfixes.com for
more information.

Exercises. Eliminating Erroneous Zones To Wear Your Bikini

admin — Fri, 18 Mar 2011 08:00:57 +0000

These are exercises for busy people. They only take you 8 minutes a day but will help you to eliminate that erroneous areas of your body.

First Erroneous Zone
The Belly
8 minutes

Second Erroneous Zone
Flabby Arms and Shoulders
8 minutes

Erroneous Zone Three
Fat or thin legs
8 minutes

Erroneous Zone Four
Flabby or too fat ass
8 minutes

Speed Skater Workout

admin — Thu, 10 Mar 2011 08:00:54 +0000

This simple move will get your heart pumping and help tone your body–fast

Exercises for a Healthy Back

admin — Tue, 24 Mar 2009 00:00:10 +0000

More than one we have had to suffer back pain. In these times is very common because we are not the lifestyle today is very sedentary day or have to work all day sitting. Most of these pains is due to the lack of movement. But with a daily routine of exercise can prevent these problems. If your back pain is very strong I recommend you before you start any exercise consult with your physician.
Here I include a portion of the article EXERCISES FOR A HEALTHY BACK from hispagimnasios.com of where we can learn some exercises to maintain our backs strong and free pain.

EXERCISES TO PREVENT BACK PAIN

EXERCISE 1

Position: lying down with knees bent. Hands behind.
Execution: Touch knees with his hands.
Duration: 10 repetitions (1 set)
Frequency: Daily
Progression: Advance 1 series every 1 or 2 weeks up to a maximum of 3 series.
Comments: Perform the exercise slowly and without causing pain.

EXERCISE 2

EXERCISE 3

Position: Arms cross. Legs together.
Execution: Touching the feet with your hands.
Duration: 10 repetitions (1 set)
Frequency: Daily
Progression: Advance 1 series every 1 or 2 weeks up to a maximum of 3 series.
Comments: Perform the exercise slowly and without causing pain.

EXERCISE 4

Position: Cross arms and legs together.
Execution: Bend your legs and embrace without touching the ground (alternately).
Duration: 10 repetitions (1 set)
Frequency: Daily
Progression: Advance 1 series every 1 or 2 weeks up to a maximum of 3 series.
Comments: Perform the exercise slowly and without causing pain.

EXERCISE 5

Initial position: lying down with arms extended along the body.
Execution: Bending the legs and thighs until they contact with the abdominal wall. Return to the starting position.
Duration: 10 repetitions (1 set)
Frequency: Daily
Progression: Advance 1 series every 1 or 2 weeks up to a maximum of 3 series.
Comments: Perform the exercise slowly and without causing pain.

EXERCISE 6

Implementation: in a cats position, stretch one leg and arm opposite.
Duration: 10 repetitions (number 1) to maintain the position for 5 seconds.
Frequency: Daily
Progression: Advance 1 series every 1 or 2 weeks up to a maximum of 3 series.
Comments: Perform the exercise slowly and without causing pain.

EXERCISE 7

Position: prone position with hands at the waist.
Execution: Lift the trunk and head up to 30 cm .. Return to starting position and repeat the exercise.
Duration: 10 repetitions (1 set)
Frequency: Daily
Progression: Advance 1 series every 1 or 2 weeks up to a maximum of 3 series.
Comments: Perform the exercise slowly and without causing pain.

EXERCISE 8

Position: prone position with his hands cross.
Execution: prone position with legs together and arms in cross. Lift head and shoulders back.
Duration: 10 repetitions (number 1) to maintain the position for 5 seconds.
Frequency: Daily
Progression: Advance 1 series every 1 or 2 weeks up to a maximum of 3 series.
Comments: Perform the exercise slowly and without causing pain.