Fitness Made Easy

Always in a rush? No time for a work out? Don't fret..Exercising doesn't have to be time-consuming.Here are some simple quickie trainings you could squeeze into that hectic schedule of yours.

5 easy steps to improve your fitness.

*Note; Regular strength training prevents injuries,protects joints and improve posture. Do these trainings for 3-5 days consistently in a week for desired results, all the best! =)

calf raise
Step 1; calf raise. Standing with feet shoulder-width apart, arms on the side(with dumb bells or two water bottles,filled with water). Exhale slowly as you raise your heels off the ground, you'll be tip-toeing now, be in this position for 10 seconds, inhale slowly as you put your heels back on the ground. Repeat for 10 times or more.

Step 2; Abdominal crunch. Lying on your back, bend your legs on flat feet, hands behind your head or ears. Slowly lift your shoulders and upper-back ONLY, without pulling your head or neck as this may strain your neck muscles.Stay in this position for 10seconds. Inhale as you slowly place your back and head back on the ground. Repeat for 10 rounds or more.
Abdominal crunch
Step 3;Triceps kickback. Knell on all fours. Hold a dumb bell in either arm(one arm only), and bend slowly at the elbow leaving your upper arm aligned with your body. Exhale slowly as you straighten your lower arm behind you and inhale slowly as you bring it back down. Do in counts of ten and repeat the actions for 10 rounds or more before going on to the next step. You can do this on the floor or on a workout bench.
Tricep kickback

4.Leg press. Standing with feet shoulder-width apart with dumb bells in both hands, slowly inhale as you go into a squatted position, stay in this position for 10 seconds with a straight back. Do not bend your knees past a 90 degree angle and don't lock your knees. Slowly exhale as you stand back up straight. As usual do for 10 rounds or more.

Leg press
5.Lateral raise.
Standing with feet shoulder-width apart again, don't forget the dumb bells. Keeping your elbows slightly bent. Slowly exhale as you raise your arms and slowly inhale as you lower them back down.
Lateral raise
Okay done, those are the 5 easy steps. Think you can do it? Give it a try & see the results. Thank you for reading.

Comments

Post a Comment

Popular posts from this blog

Lacto-berry With Probiotics : Just what you need to improve your Intestinal health

Image
Assalamualaikum & hi all. Today I'd likeo share about this product I recently found, and I totally am loving it I was talking about pregnancy before, and with pregnancy some intestinal disturbances are common occurrence, for example constipation & heartburn. This is why I'd like to introduce something for the gastrointestinal system. As for me, I'd be glad if these problems subside, if not a lot, a little would be just fine. As long as the intensity dampens it's what every preggy mothers would yearn for. Okay, let's move on with this Lacto-berry. What it really does and what great ingredients it has to offer, the best part, it tastes wonderful, thanks to it's content of berries I bet it's taste would satisfy any craving mouth. The valuable health-beneficial ingredients Bifidobactirium Lactis(L-form) : Capable of breaking down fibre and the diffcult-to-digest oligosaccharides, improving the acidity in the GI tract, subduing the proliferation
Read more

Is white sugar toxic?

Image
Assalamualaikum. Let's talk about sugar.  When I was younger, I thought sugar was only used in beverages - coffees & teas.  However, as time passed by I realized sugar was added not only in beverages but also in many of the on shelf products.  ( including canned food, instant meals, yoghurt drinks etc. Learn to read the ingredients, not all product are labelled honestly ) Then came another surprise, many people include sugar as an essential ingredient for a variety of cooking recipes. I am not talking about desserts, I'm talking about gravy, soups and curry. A hint of sugar is okay.  A lot of sugar is poison.  Here are 6 of the health problems that may be trigger from consuming too much sugar :- 1) Weight gain ( Obesity )  ~ Studies have shown, sugar is one of the major contributors to obesity.  ~ Fructose is linked to increased hunger, thus the desire to eat more.  2) Diabetes ( High blood sugar ) ~ Diabetes takes many years before symptoms are noticeable. ~ A high sugar d
Read more

Lu Chun Cha Lingzhi Tea - The Healthier Way to Spend your Tea Time

Image
Compared to coffee, tea is more widely used & known for it's medicinal values. Correct me if I'm wrong. Some of the top grades are Black tea, Green tea and Oolong tea. One of the most loved properties of tea is it's antioxidant factor - handles the free radical made-mess in our bodies, keeps our arteries well-flushed and of course, the anti-aging agent. Here today, I'll focus on one type of tea - Oolong tea. I have my reasons and you'll find out later why. Benefits of Oolong tea Oolong  tea is said to be beneficial in heart health, reducing the risk for heart-related disorders, reduces inflammation and lowering blood cholesterol levels. Thanks to it's content of polyphenolic compounds. It also contains numerous minerals and vitamins vital to our health such as copper, magnesium, zinc, selenium, potassium, vitamins A, B, C, E and K. More of Oolong's contribution: Effectively metabolizes fat, cutting the chances for obesity. Removes free radicals
Read more