Health, Beauty and Fitness Site

Posts Tagged ‘stomach’

plank exercise

Plank exercise more effective to make flat stomach. Plank exercise is usually done when we take a yoga class, pilates, aerobics, or fitness. The form of this exercise is to support the body with both hands, as in push-up position and hold it in a matter of 30 seconds to 1 minute. Plank exercises conducted with the target to strengthen and stabilize the muscles of the center, shoulders, and hips. When you do, you really feel the weight on the arm and abdomen. But the muscles of the center is basically a muscle that connects the upper and lower body, including the abdomen, lower back, hips, and buttocks.

All of these muscles need to be trained to be able to support the spine, forming a good posture, and nearly all movement. By strengthening the muscles of the center, you will not only quickly create a flat stomach, but also improve the effectiveness of each exercise you do. Plank also more effective than sit-ups and crunches, since both of these exercises focus just on the outside of the abdominal muscles only.

Not surprisingly, the plank is often referred to as one of the best exercises, as to strengthen the muscles in the most central. Plank is a static exercise where you use both arms to lift your body off the floor, and hold the entire body in a straight and stiff as a board (that’s why it is called plank).

Because of this workout does not require tools and a long time, you do not need to follow a fitness or yoga class to do so. You can exercise alone anywhere. There are three different positions plank which also targets the muscles of the center. The longer you stay in a plank position, the center of your muscles stronger. You will soon see improvements in your body. But do not do this exercise if you have a problem on the lower back.

1. Basic plank
Begin by putting both hands on the floor, with elbows resting on. You can be mutually clenched his hands, or make your palms flat on the floor. Straighten your legs and renggangkan hip-width apart, then lift your body with both feet as a buffer. Straight body position; make sure your back is arched, or your buttocks higher. Head facing the floor, a key part of the stomach, then breathe normally. For starters, hold this position for 20 seconds. The more your body strong, plus the duration of time to survive. For example, 30 seconds, 45 seconds, 1 minute, and so on. Repeat in 3 sets.

2. Side plank
Lying to the right while leaning on one elbow. Let your left foot over right foot piles, and then push your body up so your body forms a perfect triangle on the floor. Do not let your left shoulder forward or backward. Hold this position as long as you can, then repeat on the other side of the body.

3. Sky-dive
Imagine your body position when doing skydiving, but the body was on the floor. Lie flat on the floor with his head facing down and arms straight at your sides. Slowly lift your chest off the floor until you can feel the tension in your lower back muscles due to start work. Simultaneously, lift both arms with palms facing up, and both thumbs pointing toward the ceiling. Hold for 30 seconds, then lower your chest slowly.

Many women who complain that big belly and strive to shrink their stomachs. However, not infrequently from them, especially the women who have given birth, saying that they will never be able to have a beautiful belly, no matter how hard their efforts. But, many women who have had children still able to shrink their stomach and get a flat tummy and beautiful.

The problem you face is not because you do not have good abdominal muscles, but because your stomach muscles are still covered by excess fat in the body. So, burn excess fat in your body, do exercises regularly, and wait until it’s time your beautiful stomach muscles will slowly take shape.

If you include people which has long hoped to have a belly that looks beautiful and sexy, here are some things you need to do, and also some things that you should avoid:

1. Aerobic
Aerobic exercise lead to active your metabolism to burn fat. With increased burning of fat, then your body fat will slowly reduced so that help process your stomach shrink. So, do aerobic exercises by walking fast, jogging, or walking, or other exercises that you like especially when your stomach is empty, also after your weight training session.
2. Interval Training
Interval training is often regarded as one of the most effective method for the development of abdominal muscles, for both men and women. Do the exercise according to your fitness level. For example, if you’re jogging, doing sprints for about fifteen seconds, then jog back to the next fifteen seconds, repeat continuously and periodically. This exercise will burn fat more, so very good in the program you shrink the stomach.
3. Endurance Exercise
Endurance exercise or endurance is an important aspect of abdominal exercises for men and women in general. The unique thing of this exercise is that you need to do this type of exercise with whole body strength focused in the mind, not just for the abdominal muscles only. That is, a strong mind will make your body responds the same thing, and makes you feel stronger and have greater endurance.

You need to train all the muscles in your body to accelerate fat burning. Before you can begin to shape your abdominal muscles, you must first have to get rid of excess fat in the body. For that, it needs a thorough workout in every part of your body.

Exercises using heavy weights is a form of endurance training is good. Make sure you do this exercise with good technique and correct.

What are not to do?
Do not rush to make a decision to spend a lot of money to buy sports equipment that claims can shrink your stomach in an instant. It’s better you do weight training and aerobic regularly for more optimal results. Avoid the habit of being lazy because you are not active lead body that can harm your health, and will hamper the success of your program to shrink the stomach and get a beautiful belly.

So, do you still do not care about your stomach? Do the exercises right now, shape your abdominal muscles become more beautiful and charming!

Almost everyone has experienced heartburn or a burning sensation in the stomach, especially after eating spicy food. There are at least seven other causes that can cause a burning sensation in the stomach.

Usually clear triggers of heartburn in the stomach is spicy food, chocolate cake or a digestive disorder such as GERD. But sometimes a burning sensation in the stomach does not stop even if someone does not have one of these triggers.

Excerpted from Health, there are seven conditions that could trigger a burning sensation in the stomach (heartburn), namely:

Smoke
Smoking can weaken the valve between the stomach and esophagus, so stomach acid can back into the esophagus that causes the fat that is digested by bile salts move from the small intestine to the stomach. In addition smoking reduces saliva, which is usually helpful to rinse out the stomach acid from the esophagus. Thus smoking can make people who have GERD worse.

Drug
Anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen are used regularly can trigger heartburn in the stomach. In addition several other prescription drugs such as antibiotics, calcium channel blocker (high blood pressure medicine), bronchodilators such as albuterol (for asthma and COPD), osteoporosis drugs and some tranquilizers can also be a trigger. If the complaint appears a burning sensation in stomach after taking these medications should consult with a physician.

Fish oil supplements
Fish oils contain omega 3 fatty acids have been known as a natural way to manage heart disease, depression and other health conditions. But it can also cause heartburn or a burning sensation in the stomach.

Stress
In general, stress does not cause an increase in the production of stomach acid. But a study reported in the Journal of Psychosomatic Research shows that the perception of heartburn experienced by the patient’s stomach was related to the stress they experienced, although there was no increase in stomach acid. In other words, people may be more aware of stress symptoms of heartburn or neurological effects of stress.

Peppermint
Peppermint into the stomach like a double-edged sword. Peppermint contained in tea, capsule or lozenge is often used to treat stomach ache, but this treatment can backfire for those who have GERD disease. Calming effect and numbness resulting from the menthol taste tends to weaken the valve that separates the stomach and esophagus, causing stomach acid back into the esophagus easily.

Overweight
A study conducted on the epidemic in 2003 in the Journal of the American Medical Association found that the risk of burning sensation in the stomach will increase with increasing body mass index (BMI). This relationship will be stronger in women, especially that experienced Premenopausal. Other causes are also suspected to be involved as a trigger poor eating habits, excess fat in the abdomen and the release of certain chemicals in the body.

Genes
In recent years, two studies reported at 30-45 percent risk of a person affected by GERD depends on genetic factors. Although experts can not fully explain this condition, but probably because of the physical properties of derivatives such as abnormalities in the function of the stomach or gastric hypersensitivity to stomach acid.