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Health
 Nutrition
Tips for better health care
Bad
breathe
Damsel in stress
Take
a walk
Tips
for healthy heart
Dealing
with snoring
Beauty
sleep
Fitness
A
to Z fitness
4 week weight loss programme
Meditation
Exercise
Myths
Gym is Life
Yoga
for better health care
No time for the gym?
Fitness
over fifty |
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DYNAMIC STRETCH KICKS
Good for :: warming up before aerobic exercise In order for you
to get the most out of a workout, you must warm up properly.
It’s a way of creating heat in the body, allowing your muscles
to warm up and make your body more supple.
1. Stand with one foot in front of the other.
2. Swing your back leg forwards, slightly bent and straighten
into a kicking motion. Do several kicks quite fast to build up
momentum and repeat with the other leg.
3. Keep the kicks low or you’ll lose your balance. |
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BODY TWIST
Good for :: warming up and increasing flexibility A warm up
should involve moving your body so that the warmed synovial
fluid between the joints creates fluidity.
1. Stand with legs apart and swing your arms out and around the
body, first to one side then the other side.
2. Allow the movement to pull the upper half of your body around
with it so you begin to twist. Don’t allow the twists to pull
below your upper body or you may strain your knees. Let your
head and shoulders follow your arms as they pull you from side
to side. Twist 5-10 times. |
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BACK LEG LIFTS
Good for :: strengthening and working out buttock muscles With
most of us in office-based jobs, we rarely get a chance to tone
our bum muscles. Start with 16 and increase the number per week.
1. Lie on your front and rest on your elbows. Bend your left leg
slightly and keep the foot fully flexed. Raise your right leg
and stretch it to its full extent, pointing the foot away from
you. You should be able to feel the leg muscles working your
buttocks.
2. Do 16 lifts on one side and then repeat 16 times swapping
over legs. |
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KNEES TO CHEST
Good for :: strengthening the abdominal muscles Focus on keeping
your abs contracted throughout.
1.Lie flat, keeping your lower back and head in contact with the
floor, raising both arms.
2. Lift both feet off the floor, keeping your ankles and knees
together throughout the movement, whilst keeping your lower back
pulled in to the floor.
3. Inhale and pull your knees towards your chest. Avoid letting
the legs come up or go out too far, as this can cause injury to
the lower back. Aim for 8 - 12 reps, rest for 20 - 30 seconds
then repeat. |
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LEG SWEEPS
Good for :: battling bulging hips and thunder thighs
1. Lie flat on the floor on your back with knees and toes
stretched and stomach pressing down on your spine.
2.Slowly lift your right leg straight upwards and then down
towards your chest
3. Now let it cross your body over the other leg and allow the
weight of the leg to pull it down towards the floor.
4. Return the leg across your body and down to the floor in a
smooth circle. Alternating legs, repeat 4 times on each side. |
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