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有哪位知道Easy Fitness里那个全身黑衣,梳着长马尾辫皮肤很白的伴舞女孩是谁?最好能提供相关资料以及照片的链接.
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12 Quick & Easy Fitness Tips For The Holidays
By Raphael Calzadilla, BA, CPT, ACE
eDiets Chief Fitness Pro
Feeling anxious that you just won’t be able to find the time to work out the way you need to this holiday season?
If so, then it’s time for an abbreviated, fun program. I’m outlining 12 tips for the next 12 days. If you perform one exercise each day, it will prepare you for setting your health and fitness goals when Jan 1, 2007, marches in.
Let’s get right to it.
DAY 1 -- Ever wonder what exercise is one of the best for getting a flatter mid-section? The transversus abdominis is the muscle that holds your mid-section tight and flat. It’s a thin sheet of muscle running along the sides of the abs and joins connective tissue behind it. It’s your body’s natural corset and also helps to keep the internal organs firm. When you suck your gut in, you have just used your TVA.
Here's a great exercise that you can perform today:
Abdominal vacuum -- Begin by getting on all fours on the floor (on your hands and knees) and keep your back flat. Start by exhaling all the air from your lungs (and I do mean all the air!). Then, relax your abdomen and let it hang like a loose sling. Next, suck your belly in tight. Continue breathing lightly through your nostrils. Try to hold the contraction for at least 40 seconds. Perform three to four cycles of 40 seconds. Yep, that’s all there is to it.
DAY 2 -- The lunge exercise is one of the most efficient for getting tight and shapely legs (when combined with an effective nutrition program). Today, perform three sets of 15 repetitions.
Starting Position:
Stand straight with your feet together.
Hold a dumbbell or cans in each hand with your arms down at your sides.
Movement:
Step forward with the right leg and lower the left leg until the knee almost touches the floor.
Contracting the quadriceps muscles, push off your right foot, slowly returning to the starting position.
Alternate the motion with the left leg to complete the set.
Key Points:
Inhale while stepping forward.
Exhale while returning to the starting position.
The step should be big enough that your left leg is nearly straight. Do not let your knee touch the floor.
Make sure your head is up and your back is straight.
Your chest should be lifted and your front leg should form a 90-degree angle at the bottom of the movement.
Your right knee should not pass your right foot. You should be able to see your toes at all times.
If you have one leg that is more dominant than the other, start out with the less dominant leg first.
Discontinue this exercise if you feel any discomfort in your knees.
DAY 3 -- Three 10-minute workouts spread through the day can be just as effective as one 30-minute session. Today, perform three 10-minute sessions of activity, such as 10 minutes of house work, a 10-minute walk at lunch and another 10-minute walk with your spouse or a friend in the evening.
DAY 4 -- Let’s work those legs again with one of the most efficient exercises on the planet. It’s time to squat! Perform three sets of 15 repetitions.
Starting Position
Stand tall with your feet closer than shoulders-width apart with a slight bend in the knees.
Hold a pair of cans or dumbbells in each hand and rest one on each shoulder.
Movement
Lower your body by bending from your hips and knees, stopping when your thighs are parallel to the floor.
Contracting the quadriceps muscles, slowly return to the starting position, stopping just short of your knees being fully extended. Key Points
Exhale while returning to the starting position.
Inhale as you lower down.
Do not let your knees ride over your toes (you should be able to see your feet at all times).
It helps to find a marker on the wall to keep your eye on as you lift and lower, otherwise your head may tend to fall forward and your body will follow.
Think about sitting back in a chair as you are lowering down.
Push off with your heels as you return to the starting position.
You may want to try this exercise without weights until you master the movement. It is a very effective exercise that involves most of the muscle groups of the lower body, but if done improperly can lead to injuries.
For variation and comfort, some may prefer to hold one dumbbell with both hands between their legs (arms extended with a slight bend in the elbow). The one dumbbell should equal the same amount as the two dumbbells combined. DAY 5 -- Resistance exercise is very important for accelerating fat loss. There is a misconception that weight training will create a bulky look; however, bulk is the combination of muscle and fat. As you reduce your body fat, the effects of weight training will produce lean and tight muscles. For every pound of muscle you gain, your body burns 30 to 50 additional calories per day. Today, perform two sets of modified pushups. Try for eight to 10 repetitions, but if you can’t get all eight to 10, don’t worry -- just do as many as you can.
Starting Position:
Start with your hands and knees on a mat. Your hands should be shoulders-width apart and your head, neck, hips and legs should be in a straight line. Do not let your back arch and cave in.
Maintain a slight bend in the elbows.
Movement:
Lower your upper body by bending your elbows outward, stopping before your face touches the floor.
Contracting the chest muscles, slowly return to the starting position.
Key Points:
Inhale while lowering your body
Exhale while returning to the starting position.
DAY 6 -- So busy you feel chained to your desk at work? How about trying some isometric exercises to help strengthen and tighten your muscles. Today, while in a seated position, simply contract the abdominals for 30 seconds while breathing naturally. Next, tighten your legs for 60 seconds. You can do this for any part of the body. And, yes, it does work. You’ll feel your muscles get tighter in just three weeks if you perform this a few times per week.
DAY 7 -- Tired at night and just want to sit in front of the TV? Try this technique tonight: Take periodic five-minute exercise breaks and perform some muscle-stimulating and calorie-burning exercise during commercials. For example, during the commercial perform only ab crunches. Then, when the next commercial comes on, perform modified pushups. During the next commercial lightly jog in place. Take your time and don’t overdo it if you’re a beginner. It won’t seem daunting because it’s only two to three minutes at a time.
DAY 8 -- Stretching is a very important component of fitness. Try this great leg stretch today to loosen up those tight muscles.
Quadriceps Stretch:
Starting Position:
Stand straight near a wall or chair.
Standing tall, bend your right knee. Reach behind you with the right hand and grab onto the foot.
Movement:
Slowly pull your foot toward your buttocks until you feel a stretch in the right quadriceps. Both thighs should be parallel to one another.
Hold for 30 seconds and then return to the starting position.
Repeat this several times and then switch sides.
DAY 9 -- One of the best ways to look thinner and more youthful is to work on your posture. Here’s a great exercise you can practice today. This exercise helps to tighten the core of the body and keeps your body aligned correctly.
Stand with your feet slightly wider than shoulders width.
Keep your head directly over your shoulders and shoulders over the pelvis (don’t lean forward or backward).
Tighten the abdominal muscles.
Tighten and tuck in the Glutes (the butt).
Hold for 10 seconds and keep your breathing natural.
Repeat two additional times.
Then bring the feet in just inside shoulders width and repeat. This helps to improve posture while in various standing positions.
DAY 10 -- Although the best time to workout is any time that’s best for you, early morning workouts tend to stimulate the metabolism and elevate mood. It doesn’t require a long session Today, commit to an early morning workout, even if it’s a 20-minute walk. Then monitor how you feel during the day. Chances are you’ll have more energy.
DAY 11 -- Let’s finish off the last two days with some gentle and relaxing stretches. Here’s a great one for the hamstrings (back of the thighs) called the Plank stretch.
Starting Position
Stand with your right leg extended in front of you.
Your left leg should be bent beneath you, supporting your weight.
Movement
Bend forward from your hips until you feel a stretch in the right hamstrings and calves keeping your back straight throughout the stretch.
Hold for 30 seconds and then return to the starting position.
Repeat several times and then switch sides.
Key Points
To intensify this stretch you can lift the toe of the front leg and keep the heel on the floor
DAY 12 -- We complete our 12-day program with a great chest and shoulder stretch. You’ll love the way this one feels. Starting Position
Standing tall, hold onto a wall or pole with your right hand.
Movement
Slowly rotate your torso away from your hand until you feel a stretch in the chest and shoulder
Hold for 30 seconds and repeat several times.
Perform the same stretch on the left side.
Key Points
Perform the stretch slowly for 20 seconds and repeat two more times. The switch sides.
Not so bad, is it? Commit to 12 consecutive days and you’ll be ready to take the next step in the New Year.
Want to bypass this formula and start losing fat sooner rather than later? Join eDiets and let us do all the work for you. We’ll structure a comprehensive diet and fitness solution that has you on your way to a lean and tight body.
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