Health, Beauty and Fitness Site

Archive for January 8th, 2012

firm body

Minutes Exercise to Make the Firm Body. Christine Bleakley launched a DVD fitness that is divided into three ses, ie for the whole body, every part of the body, and most importantly, interval training. Short exercises are very effective hard, because it makes you very fit. For those of you who are busy, Christine share tricks of the fitness exercise which she said lasted four minutes is very effective for maintaining fitness.

1. Press-ups
This movement not only will make the shoulders and arms to be sexy, but also will train chest and abdominal muscles. Do as much as possible for 20 seconds.
* Perform a push-up position (or plank) by lowering your knees to the floor. Lift your legs and place both hands on the side of the mat.
* Bend your elbows to a 90 degree angle, and lower chest to the floor. Stopped for two seconds, then lift your body back to its original position by pushing the chest up.

2. Mountain climber
This movement is either to form part of the stomach, and will work throughout the entire core muscles, including obliques (side abdominal). Do as much as possible for 20 seconds.
* Set your body in a regular push-up position with both arms stretched over the width of the chest, while the legs stretched out behind.
* Pull your right knee toward the left elbow while rotating the body to the left, then return to starting position. Repeat by pulling the left foot and rotate your body toward your right elbow. Repeat both feet alternately as fast as you can.

3. Get-ups with jump
Movement throughout the body that will train the entire lower body, abdominal, and cardiovascular system. Do as much as possible for 20 seconds.
* Lie on your back with both arms stretched out overhead and legs straight out in front. Lift the shoulders and the body off the floor so you’re sitting position. Arose from the floor, as much as possible without the help of both hands. Stand up, then jump as high as you can. After that, lower your body in a squat position (like sitting) and lay back flat on the floor.

Tips:
1. Perform these three movements alternate for each 20 seconds, with pauses for 10 seconds for each move. Continue for four minutes, and try to repeat as much as possible every movement.

2. Always do a fitness movement that combines the rapid activation of spasm of muscle fibers, such as jumping squats or sprinting. This will help you lose weight faster than just doing aerobics in a long duration.