Archive for June 2011
Toning Exercises For Women
Back exercises
Back Exercises are essential to women over 50 years, as it helps strengthen back muscles, which supports the entire body. It also helps get rid of fat on the back, strengthening the spinal cord and back bones of others, and tones back muscles too. Lower back exercises help tone your waist, buttocks, hips and thighs. It also provides relief from back pain and back pain. He shrugs, bent over rows, side press, back extensions, deadlifts, etc.
Ab Exercises
Abdominal exercises will help you get rid of that potbelly stubborn. It also helps to strengthen the abdominal muscles. Instead, they absorb no squeaks support, women over 50 can use the exercise ball crunches. You can perform a variety of stalls to flatten the tummy. Crunches, sit ups, leg lowering, reverse crunch, oblique crunch, ball of rock, bicycle crunches, etc., are some of the main exercises for women over 50 AB exercises to promote proper digestion, and is also known to provide relief from constipation.
Chest exercises
Chest exercises really help you achieve natural lifting strength of the muscles of the chest. As women age, breasts tend to fall and fall and the skin loosens. The only sure way to keep the bust line is like chest exercises to your daily training regimen. It helps to tone the chest muscles and strengthens bones and rib cage bones of the neck. Push-ups, chest blow hard, blow to the chest, incline press, Peck Bridge, etc are some chest exercises for women over 50 years. You need to do these exercises with weights, to obtain quick and lasting results. Start with light weights and increase the weight gradually.
Arm Exercises
There are different arm exercises for women over 50 years. Triceps exercises as extensions of the head, triceps, triceps kickbacks, etc. to help get rid of the arms frozen. Triceps exercises to remove fat from the back of the arm. Exercises such as the biceps preacher curl, hammer curl, curl, etc. should help you get the toned biceps. Arm exercises are mostly weight training exercises for women over 50 years. The exercises with the arms weights helps you lose fat faster and increases the strength of the muscles of the hand.
Apart from that, you can also do cardio and aerobic exercises to help you reduce weight, boost metabolism and endurance. All the above exercises for women over 50 years to be made after consultation with your physician and physical trainer.
Simple Exercises To Do At Home
Walking
One simple exercises to do at home to lose weight and maintain a healthy heart yesterday. It is said that if a person walks 10,000 steps each day is more than enough to keep him healthy and fit.
Jogging
Jogging is a head start by going as far as its impact on the body and the stress it puts on its concerns. A person planning to include jogging in his exercise routine should start with brisk walking at first, and after a few days because his endurance has improved a bit, had to go jogging. Read more on cardiovascular exercises.
Stretching
Stretching is very important warm-up exercises before doing any strenuous exercise, to prevent damage.
* Begin by rotating your hands out, first clockwise and counterclockwise.
* Keep your hands on the side of the hips and shoulders move for five seconds, then return to the normal position. Repeat this exercise five times.
* Stand facing a wall and keep your hands on it. Move the left foot, keeping your feet on the ground. Hold for several seconds and then returns to normal. Repeat this exercise five times and then do the same with the right foot.
* Move your arms over your head and stretch as much as possible, to keep them straight. Then double the size a bit and move your body all the top of the left, keeping your legs straight. Return to normal position. Now repeat the same on the right side.
* To stretch your neck, feet and hands, simply turn in circles, clockwise in the clockwise and counterclockwise, five times each.
Leg Exercises
One of the most effective exercises to tone and simple your legs are squats. Start by keeping your feet shoulder width apart. Then, keep your torso upright and your lower back slightly arched, bend your knees. Ideally, you should go to a certain point until your thighs are parallel to the floor. But at first, lean until you are comfortable. Going back to its normal position. Repeat this exercise ten times the leg.
Gym Workout Plan
Day – 1
Breast
* Warm up time with a set of 15 pesos light dumbbell flies.
* Make sure you get a good stretch on the chest.
* Second, the trend of weights 2 sets, 10 repetitions.
* Next, you tend flies 2 sets, 10 repetitions.
* Finally, go to cable crossovers 3 sets of 10 repetitions.
Calves
* Calves sitting 3 series, 15 repetitions.
* Veal stand up 3 sets, 15 reps.
Abs
* Croque knees and ankles crossed in 4 sets, 20 reps.
* Squirting knees, rested on the end of the bench press 4 sets, 20 reps.
Day – 2
Cardio
* Heating and begin an intensive course of 20-30 minutes of cardio (running, cycling, rowing).
* Follow with 20 minutes of stretching each leg 30 seconds.
Day – 3
Feet
* Warm the bike or treadmill for about 5 minutes.
Leg Press * to 5 sets, 12 repetitions.
* Squat – 3 sets, 10 reps.
* Stage 3 expansion, 10 repetitions. Leg curls 4 sets, 12 reps.
* Dead Lifts 3 sets of 10 repetitions.
Day – 4
Take the day off as your body needs to relax a little after three days of rigorous training in the gym. If you need to go after less exercise exercises like short walks on the treadmill or stretching exercises for a brief moment. If possible go running or jogging in a park or enjoy a sport of your choice.
Day – 5
Return
* Start with 3 sets, 12 reps of wide grip pull-down. Start the first set of light weight and then gradually increase the weight.
* Continue with 2 sets, 10 reps of chin lift.
* The last to do 3 sets, 10 reps of seated rows.
Back
* Start with 3 sets of 12 reps of shoulder presses. Start the first set in very light weight and gradually increase the weight.
* Then, find the back of the machine DELT 3 sets, 12 reps.
Day – 6
Biceps
* Warm up muscles with 1 set of 15 reps of standing barbell curl, is a lightweight.
* Then go to 2 sets, 2 representatives of preacher curls, and focus on the contraction of the biceps.
Finally, 3 sets, 12 reps of seated hammer curl.
Triceps
* Start with 3 sets of 10 repetitions of bench press close grip.
* End the session with 3 sets, 10 representatives depreciation push a rope or a bar.
Day – 7
Repeat the exercise for cardio Day 2
Exercises For The Chest
Dips
This exercise strengthens and tones arms, abs and shoulders. View toning exercises at home.
* Sit on the edge of a chair and your hands next to thighs.
* Balance your arm to pass in front of the chair with straight legs at the knees.
* Bend your elbows and lower your body a few inches, but keep your shoulders down and elbows parallel to each other at an angle of 90 degrees.
* Push back to starting position to repeat the exercise.
Bird Dog
This exercise strengthens your back, glutes, hamstrings and shoulders as well.
* Sit down on all fours, but make sure that your shoulders are above the wrists and the back is a straight line.
* Raise your left arm in front of you horizontally, and at the same time to extend the right leg in a horizontal position.
* Hold for 20-30 seconds and repeat 3-5 times on both sides.
Table
If you are looking for exercise to strengthen the spine, so this is a task for which you want to include in your program.
* Stand up and stretch out her hands.
* Fold down to get their hands on the front.
* Jump back, without moving your hands.
* Slowly begin to stretch your legs so that you balance all your weight on all fours.
* Hold for 10 to 15 seconds and release, repeat this exercise 5-7 times.
Oblique Crunch
Oblique crunches work the muscles of the stomach and obliques, and lengthen the spine. This exercise is also known to twist the torso.
* Relax your back, but the legs to bend the knee.
* Support your neck with your hands, but make sure you do not pull your neck when you’re exercising.
* Now, extend your right leg in front of you in the air and try to touch your right elbow touches your left knee.
* Then, slowly bend your right leg and bring it toward your chest and extend your left leg.
* Next, try to touch your left elbow to right knee.
* While holding the position, repeat this exercise 10 times on each side.
Sit Up
As this exercise is working your abs, but also extends to your back, hands and legs. You can read about the best abdominal exercises.
* Lie on your back, arms stretched above his head and fingers to indicate the opposite direction to the hands.
* Slowly raise your legs and hands, chest and shoulders off the floor.
* Try to reach your hands to your mouth or your ankles and hold for several seconds.
* Slowly, relax, repeat the exercise 10 times.
Devices like the bust of using the machine, exercise ball, dumbbells and barbells can be useful when you perform these exercises torso.