How to Exercise

admin — Tue, 12 Jan 2010 07:03:22 +0000

Use more compound exercises
Choose compound exercises when exercising with weights, such as projections and squat with variations, pressure drills, exercises involving the entire body, dumbbells or pulleys to stimulate the heart and respiratory activity to burn more calories and release more hormones that help burn fat and enable better body development.Use less isolated exercises and machines. Make your heart to pump and lungs to work during training with weights. If you breathe heavily and impulses of the heart are increased, then your body releases hormones that help weight loss and fat burn and also stimulate your metabolism.
Increase the density of exercise
Many people have heard about exercise intensity, but few know about density, which simply means to perform more work in less time. To achieve that, you can increase the density of the exercise by decreasing the rest interval between the sets when exercising with weights. To speed up weight loss, reduce the rest intervals to less than 60 seconds, 45 seconds and end at around 20-30 seconds between sets. Experiment with cyclical training, which you will perform three, four or more exercises in a row without rest. Use more “super sets” (biceps, followed by triceps, followed by chest with back). Do abdominal and calves between exercises instead of relaxing. Take your pulse and breath during the strength training.
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Simple Exercise Program

admin — Mon, 07 Sep 2009 03:18:46 +0000

1 ROTATE THE HEAD LEFT AND RIGHT WITH THE HELP OF YOUR HAND	2 TILT THE HEAD LEFT AND RIGHT TOWARDS THE SHOULDERS	3 TILT THE HEAD FORWARD	4 TILT THE HEAD BACKWARD
5 STRETCH THE ARMS MAXIMALLY OVER THE HEAD	6 KEEPING ARMS STRETCHED OVER THE HEAD, BEND THE BODY LEFT AND RIGHT	7 ONE ARM BEHIND THE HEAD, THE OTHER BEHIND THE ELBOW. BEND THE UPPER BODY LEFT AND RIGHT	8 ARMS BEHIND BACK, ELBOWS TOGETHER, CHEST FORWARD
9 ONE ARM OVER THE SHOULDER, THE OTHER BEHIND THE ELBOW, PULLING IN WITH THE ROTATION OF THE TORSO LEFT AND RIGHT	10 WITH PALMS TOGETHER, FINGERS POINTING UP TOUCHING THE CHEST, LOWER THE ARMS	11 WITH THE BACK SIDE OF THE PALMS TOUCHING, LOWER THE ELBOWS	12 MAKE A TIGHT FIST AND THEN COMPLETELY RELAX THE HANDS
13 BEND FORWARD WITH KNEES STRAIGHT	14 BEND BACKWARD WITH ARMS UP	15 BEND FORWARD WITH FEET WIDE APART	16 WIDE STEP FORWARD, BENDING THE FRONT KNEE ONLY
17 STEP WIDE TO THE SIDES, SQUATTING INTO ONE SIDE WITH BENDING OF A KNEE	18 BENDING OF THE LEGS / WHILE HELPING WITH YOUR HAND, LIFT THE FOOT UP	19 SQUAT ON YOUR TOES	20 SQUAT WITH THE FEET PLANTED ON THE FLOOR

STRETCHING EXCERCISES:PERFORM THE EXCERCISES WITH FLUIDITY, SLOWLY INCREASING THE RANGE OF MOTION UNTIL YOU BEGIN TO FEEL A MILD SENSATION OF PAIN. IF YOU DO NOT FEEL ANYTHING-THE EXCERSISE IS NOT EFFECTIVE, IF THE PAIN IS GREATER THAN MILD-THE EXERCISE IS HARMFUL. REMAIN IN THE STRETCHING POSE UNTIL YOU BEGIN TO FEEL PAIN. BEGIN WITH 5-10 SEC. AND CONTINUE UP TO 15-20 SEC. IT IS SUFFICIENT TO REPEAT THE EXCERCISES ONE TIME. COMPLETE THE SET OF EXCERCISES 3-5 TIMES A DAY.

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How to Exercise

Simple Exercise Program