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Monthly Archives: July 2017

Improve Squat for Beginners

First, before you worry about form, examine the surface you stand on. You should be standing on a flat hard surface and not an exercise mat. The point is to keep your feet as flat on the ground as possible. This helps you balance as your body moves down into the squat and back up to stand. Some sneakers are highly cushioned and this can also contribute to lack of balance. Do not be afraid to try squatting barefoot.

Now we concern ourselves with form. The width of your stance will affect the muscle groups that will be engaged the most. A narrow stance will primarily engage the quadriceps, a shoulder-width stance will engage the quads and hamstrings, and a wide stance will primarily engage the hamstrings. For the purpose of this article, we will focus on a shoulder-width stance.

Second, stand with your feet roughly shoulder width apart. Your body should be relaxed from head to toe. Your spine should be straight, your shoulders back, and your chin high.

Third, tilt your hips back and put a slight bend in your knees. It is very important to tilt your hips before going down into your squat. This will help you feel the burn where you are supposed to and keeps tension off of your knees. Sticking your butt out will save your knees and help you remain injury free.

Tone Up Tummy

THE CRUNCH: Place your hands on your temples or thighs (putting them on your temples makes the exercise harder as you are also lifting the weight of your arms), chin down. Slowly roll the spine upwards for the count of two, give your stomach muscles a good squeeze then lower for the count of two. ‘Don’t let your head rest on the mat when you come back down as it puts pressure on the neck,’ says fitness experts. Now add a twist to the exercise to work the oblique muscles as well. Perform the basic, crunch then before squeezing, twist to the left or right, return to the centre position, lower and repeat to fatigue. Breathe in on the way up and out going down.

THE PLANK: This also improves posture and eases lower-back pain.

Level one: Lie on your front, with your elbows on the floor under your shoulders and your forearms on the ground. Raise up onto your knees, pull your tummy in, tense and hold. Your neck, spine and hips should be aligned. Hold for five seconds. Add five seconds each time, working up to 90 seconds.
Level two: This time, lift onto your toes. Start a zero and count up until you can’t hold it any longer. Hold for five more seconds next time. This is the most important abs exercise. If you sit all day, your transversus abs will be weak because they’re not worked as much as they should be.

DORSAL RAISE: Lie on your front with your elbows level with your shoulders and at right angles to your body. Keeping the elbows touching the floor, lift the top half of your body slowly off the ground for the count of two then back down for two. Breathe out as you go up and in on the way back down.

There’s no resistance on this exercise so try to do 10 reps at first. If that’s hard, count how many you can do and try to add more each time.

REVERSE CURL: Lie on your back with your arms by your sides, legs raised, ankles crossed. Lift your bottom off the floor then lower it back down again. The important thing here is to push the pelvis off the floor and not to roll the spine up. Keep your back flat on the floor. Men find this exercise almost impossible – and certainly very painful so if you want to get one over on your fella you could always challenge him to a contest!

Being Fit Feels Great

Now come to the way of doing the workout that could be the most benefiting for a proportionate transitioning of your physique. The top on the list is the diet mentioned earlier. With other helpful practices, the diet becomes more effective. Those other practices count on to spend your day actively between getting out and going to the bed. The activities you can get involved in may include parts of sports, day or evening walk, and your routine miscellaneous works at home or workplace. You can fit in regular workout appropriately somewhere in your daily routine. However, the best suitable time will be in the morning or evening.

Knowledge of some technical information is also an important part of your progression towards getting fit. You can get help from latest fitness gadgets to know the amount of workout you are doing, the time you have been active, calories you’re burning, and the kind of diet you need to consume to supply your body enough nutrients to last for another day of being active. These fitness gadgets come in forms of smart watches and bands, as well as you can find some really good fitness apps for the above purpose on the internet. Still, if you think that you need personal assistance for a customized plan for your fitness, there is always an option of joining the membership of a gym or health/fitness club.

Use Stretch Bands

Right length

To make sure that the flexistretcher is at the right length before exercise, adjust each strap separately, making sure that they are equal at all times.

Shorter nylon straps

The exercise will be made more difficult the shorter the straps are, so if you want to increase the resistance to increase the intensity of the exercise then this is the step that you will need to take.


You should make sure that the foam pad is aligned with your foot, rather than your heel or toes. This means that it is more secure, and is less likely to move while you are exercising.

How to prevent injuries when using stretch bands in ballet dance

Shoulder injuries

To avoid injuring your shoulder, you should make sure that the foam pad is on the opposite shoulder to the foot that you are using during the exercise. This can help with your balance, and also helps you to avoid suffering an injury.

Ankle injuries

When using the flexistretcher, you should never use it around your ankle – instead you should always make sure that it is placed around the middle of your foot to avoid injuring your ankle.

Neck injuries

While you’re using the flexistretcher, you should never place it around your neck at any time, as the pressure could cause injury.