Showing posts with label muscle. Show all posts
Showing posts with label muscle. Show all posts
Monday, October 25, 2010
Simple preliminary Low Back Pain exercise
Monday, October 25, 2010 | 
Posted by
art_tatto_design_extreme
Ankle Pumps:
Heel Raises :
- Lie on your back.
- shift ankles up and down. Repeat 10 times.
- Lie on your back.
- slowly bend and flatten knee.
- do again 10 times
- Stand with back leaning touching wall.
- Walk feet 12 inches in front of body.
- Keep abdominal muscle tight while slowly bending both knees 45 degrees.
- grip 5 seconds and Slowly return to standing position.
- do again 10 times.
Heel Raises :
- Stand with weight flat on both feet.
- slowly lift heels up and down.
- Recline on your back with knees bent and calves resting on ball.
- Slowly raise arm over head and lower arm, alternating right and left sides.
- Slowly make straight one knee and relax, alternating right and left sides.
- Slowly make straight one knee and raise opposite arm over head. Alternate opposite arms and legs.
- Sit on ball with hips and knees bent 90°and feet active on floor.
- Slowly raise arm over head and lower arm, alternating right and left sides.
- Slowly raise and lower heel, blinking right and left sides.
- Slowly raise one heel and raise opposite arm over head.
- Alternate opposite arm and heel. Marching Slowly raise one foot 2 inches from floor, alternating right and left sides.
Simple preliminary Low Back Pain exercise
Ankle Pumps:
Heel Raises :
- Lie on your back.
- shift ankles up and down. Repeat 10 times.
- Lie on your back.
- slowly bend and flatten knee.
- do again 10 times
- Stand with back leaning touching wall.
- Walk feet 12 inches in front of body.
- Keep abdominal muscle tight while slowly bending both knees 45 degrees.
- grip 5 seconds and Slowly return to standing position.
- do again 10 times.
Heel Raises :
- Stand with weight flat on both feet.
- slowly lift heels up and down.
- Recline on your back with knees bent and calves resting on ball.
- Slowly raise arm over head and lower arm, alternating right and left sides.
- Slowly make straight one knee and relax, alternating right and left sides.
- Slowly make straight one knee and raise opposite arm over head. Alternate opposite arms and legs.
- Sit on ball with hips and knees bent 90°and feet active on floor.
- Slowly raise arm over head and lower arm, alternating right and left sides.
- Slowly raise and lower heel, blinking right and left sides.
- Slowly raise one heel and raise opposite arm over head.
- Alternate opposite arm and heel. Marching Slowly raise one foot 2 inches from floor, alternating right and left sides.
Wednesday, September 1, 2010
It is the time to get back to fitness class
September is a correct time to get in shape, and there are lots of fun ways to do just that,
So may be it's time for you to go back to class, too. Fitness class, that is. Like many other things, diversity is the spice of life, says East Bank Club personal trainer Noby Takaki.
"When you do it over a period of time, everything can get boring," she says. "Variety helps to keep you motivated." This fall, the East Bank Club will begin to proffer private and semi-private sessions in TRX suspension training ($18-$37; 500 N. Kingsbury; 312-527-5800; eastbankclub.com).
"I have a client who has Parkinson's disease who uses it and loves it," she says. "An normal person can do this. As long as you can walk down the street without falling over, you can work out among TRX". she says, "I started out in one of the aerobic studios and now teach the class in the basketball court”. The goal of Zumba is to give a high-energy and fun workout utilizing salsa, merengue and flamenco to target every major muscle group in the body.
Guerrero says that while Zumba is available to anyone who has a love of both music and dance, she's glad a workout targets the Latino community. "You just require to look at the numbers to realize that the Latino community is becoming more inactive and developing chronic illnesses tied to weight," she says. "Zumba gets people moving."
"When you do it over a period of time, everything can get boring," she says. "Variety helps to keep you motivated." This fall, the East Bank Club will begin to proffer private and semi-private sessions in TRX suspension training ($18-$37; 500 N. Kingsbury; 312-527-5800; eastbankclub.com).
"I have a client who has Parkinson's disease who uses it and loves it," she says. "An normal person can do this. As long as you can walk down the street without falling over, you can work out among TRX". she says, "I started out in one of the aerobic studios and now teach the class in the basketball court”. The goal of Zumba is to give a high-energy and fun workout utilizing salsa, merengue and flamenco to target every major muscle group in the body.
Guerrero says that while Zumba is available to anyone who has a love of both music and dance, she's glad a workout targets the Latino community. "You just require to look at the numbers to realize that the Latino community is becoming more inactive and developing chronic illnesses tied to weight," she says. "Zumba gets people moving."
It is the time to get back to fitness class
September is a correct time to get in shape, and there are lots of fun ways to do just that,
So may be it's time for you to go back to class, too. Fitness class, that is. Like many other things, diversity is the spice of life, says East Bank Club personal trainer Noby Takaki.
"When you do it over a period of time, everything can get boring," she says. "Variety helps to keep you motivated." This fall, the East Bank Club will begin to proffer private and semi-private sessions in TRX suspension training ($18-$37; 500 N. Kingsbury; 312-527-5800; eastbankclub.com).
"I have a client who has Parkinson's disease who uses it and loves it," she says. "An normal person can do this. As long as you can walk down the street without falling over, you can work out among TRX". she says, "I started out in one of the aerobic studios and now teach the class in the basketball court”. The goal of Zumba is to give a high-energy and fun workout utilizing salsa, merengue and flamenco to target every major muscle group in the body.
Guerrero says that while Zumba is available to anyone who has a love of both music and dance, she's glad a workout targets the Latino community. "You just require to look at the numbers to realize that the Latino community is becoming more inactive and developing chronic illnesses tied to weight," she says. "Zumba gets people moving."
"When you do it over a period of time, everything can get boring," she says. "Variety helps to keep you motivated." This fall, the East Bank Club will begin to proffer private and semi-private sessions in TRX suspension training ($18-$37; 500 N. Kingsbury; 312-527-5800; eastbankclub.com).
"I have a client who has Parkinson's disease who uses it and loves it," she says. "An normal person can do this. As long as you can walk down the street without falling over, you can work out among TRX". she says, "I started out in one of the aerobic studios and now teach the class in the basketball court”. The goal of Zumba is to give a high-energy and fun workout utilizing salsa, merengue and flamenco to target every major muscle group in the body.
Guerrero says that while Zumba is available to anyone who has a love of both music and dance, she's glad a workout targets the Latino community. "You just require to look at the numbers to realize that the Latino community is becoming more inactive and developing chronic illnesses tied to weight," she says. "Zumba gets people moving."
Wednesday, December 26, 2007
Best Diet Tips Ever-cont
Best Diet Tip No. 4: Be choosy about nighttime snacks.
Mindless eating occurs most frequently after dinner, when you finally sit down and relax.
"Sitting down with a bag of chips or cookies in front of the television is an example of eating amnesia, where you mindlessly eat without being hungry, but out of habit," says American Dietetic Association spokesperson Malena Perdomo, RD.
Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream. Once you find that you're usually satisfied with the low-cal snack, try a cup of zero-calorie tea, suggests Perdomo.
Best Diet Tip No. 5: Enjoy your favorite foods.
"I think putting your favorite foods off limits leads to weight gain because it triggers 'rebound' overeating," says Sass.
Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag.
"You can enjoy your favorite foods, but you must do so in moderation," says Sass.
Best Diet Tip No. 6: Enjoy your treats away from home.
When you need a treat, Ellie Krieger, RD, host of Food Network’s Healthy Appetite, suggests taking a walk to your local ice cream parlor or planning a family outing.
"By making it into an adventure, you don’t have to worry about the temptation of having treats in the house, and it is a fun and pleasurable way to make it work when you are trying to lose weight," says Krieger.
And for those times you just can't get out? Krieger stocks her kitchen with fresh fruit, which she thinks can be every bit as delicious as any other dessert.
Best Diet Tip No. 7: Eat several mini-meals during the day.
If you eat fewer calories than you burn, you will lose weight. But when you're hungry all the time, eating fewer calories can be challenging.
"Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight," says obesity researcher Rebecca Reeves, DrPH, RD.
She recommends dividing your daily calories into smaller meals or snacks and enjoying as many of them as you can early in the day -- dinner should be the last time you eat.
Best Diet Tip No. 8: Eat protein at every meal.
Protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control.
"Diets higher in protein [and] moderate in carbs, along with a lifestyle of regular exercise, have an excellent potential to help weight loss," says University of Illinois protein researcher Donald Layman, PhD.
Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full. So be sure to include healthy protein sources, like yogurt, cheese, nuts, or beans, at meals and snacks.
Mindless eating occurs most frequently after dinner, when you finally sit down and relax.
"Sitting down with a bag of chips or cookies in front of the television is an example of eating amnesia, where you mindlessly eat without being hungry, but out of habit," says American Dietetic Association spokesperson Malena Perdomo, RD.
Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream. Once you find that you're usually satisfied with the low-cal snack, try a cup of zero-calorie tea, suggests Perdomo.
Best Diet Tip No. 5: Enjoy your favorite foods.
"I think putting your favorite foods off limits leads to weight gain because it triggers 'rebound' overeating," says Sass.
Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag.
"You can enjoy your favorite foods, but you must do so in moderation," says Sass.
Best Diet Tip No. 6: Enjoy your treats away from home.
When you need a treat, Ellie Krieger, RD, host of Food Network’s Healthy Appetite, suggests taking a walk to your local ice cream parlor or planning a family outing.
"By making it into an adventure, you don’t have to worry about the temptation of having treats in the house, and it is a fun and pleasurable way to make it work when you are trying to lose weight," says Krieger.
And for those times you just can't get out? Krieger stocks her kitchen with fresh fruit, which she thinks can be every bit as delicious as any other dessert.
Best Diet Tip No. 7: Eat several mini-meals during the day.
If you eat fewer calories than you burn, you will lose weight. But when you're hungry all the time, eating fewer calories can be challenging.
"Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight," says obesity researcher Rebecca Reeves, DrPH, RD.
She recommends dividing your daily calories into smaller meals or snacks and enjoying as many of them as you can early in the day -- dinner should be the last time you eat.
Best Diet Tip No. 8: Eat protein at every meal.
Protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control.
"Diets higher in protein [and] moderate in carbs, along with a lifestyle of regular exercise, have an excellent potential to help weight loss," says University of Illinois protein researcher Donald Layman, PhD.
Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full. So be sure to include healthy protein sources, like yogurt, cheese, nuts, or beans, at meals and snacks.
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