Effective Exercises

2009-11-23T02:33:00.006+08:00

Being a stay-at-home mom for almost 3 years, I have realized that it is never easy, and never will be, to stay fit. I thought that doing chores would be enough exercise, until I started adding up pounds. Now, I am trying my best to keep myself fit, and these exercises, which I have found in a weight loss website, have been quite helpful in preventing bulges from showing up:

Bicycle Maneuver
This is simple, but it can be a more advanced exercise. Do not perform this activity if it puts any strain on your lower back. Do not pull on your head and neck during this exercise. Remember to breath evenly throughout the exercise.

Lie on a mat with your lower back in a position that is comfortable.
Place your hands so as your fingertips are on either side of your head by your ears.
Bring your knees up to about a 45-degree angle.
Slowly go through a bicycle pedaling motion. Touch your left elbow to your right knee, then your right elbow to your left knee in a slow and controlled manner and with full extension of each leg on every repetition.
.Perform 20-30 repetitions (up to three sets).

Note: The lower to the ground you bring your legs, the harder your abs will have to work.

Abdominal Vacuum

Get on all fours and position the palms of your hands under your shoulders and the knees directly under your hips. Keep your back flat and maintain this position throughout the exercise.
Start by exhaling every bit of air from your lungs. Then relax your abdomen and let it hang like a loose sling, but don't increase the arch in your low back.
Pull the navel toward the spine as if I just told you to suck in your stomach. Continue to breathe lightly through your nostrils, but make sure you're pulling your abs in as if you are attempting to make your abs and back meet or touch. You must hold the contraction very tight for at least 40 seconds. If you can't hold the contraction for 40 seconds, just practice and your time will eventually improve.

Barbell Squats

Stand facing a squat rack with the barbell at upper-chest height.
Walk under the bar and position it on the most upper part of the back and grasp barbell to the sides. Space hands evenly on the barbell, shoulders-width apart (or wider, if comfortable).
Dismount bar from rack and take a step backward. Knees should be in line with the toes. Maintain a neutral spine and a slight bend in the knees.
Concentrating on the quadriceps muscles, lower your body by bending from your hips and knees. Think about sitting back in a chair as you are lowering. Stick your butt out.

Tips: The bar should descend in a vertical path so that the distribution of the weight is kept over the ankle. Stop when your thighs are parallel with the floor. Do not bounce at the bottom of the movement and do not let your knees ride over your toes. You should be able to see your toes.

Exhale while returning to the starting position. Perform 15 to 20 reps with control. Beginners should practice the movement with no weight.

Dumbbell Lateral Raises

Stand with feet shoulders-width apart with a slight bend in your knees.
Hold a dumbbell or cans in each hand with your arms down at your sides and palms facing your legs.
Contracting the outer shoulder muscles, raise both arms out to the sides stopping when your arms are slightly higher than shoulder level.
Slowly return to the starting position stopping just short of the weights touching your body. Perform 12 to 15 reps.

GB Sports Center Poomse Competition - May 21, 2008

2008-06-15T07:29:00.000+08:00

yeyet performing Foundation Form #1

Foundation Form #2

GB Poomse Finalists

Awarding..

first gold

proud gold medalist with cool bro

Home 'n Healthy

Effective Exercises

GB Sports Center Poomse Competition - May 21, 2008