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11 Morning Rituals That Can Change Your Life Your morning can be that make-or-break time that sets you up for a good day or a bad day. Here are 11 habits you can establish that will put you on the path of stringing together good day after good day. 1. Drinking a glass of warm water with lemon first thing in the morning is an excellent way to get your body going. You want the water to be warm so that it’s not a shock to your system first thing in the morning. The Rehydration Process When you wake up in the morning you’ve just gone without water for about 8 hours, so it’s important to turn things around and start up the flow of water again. 2. This is priority one because in order to fit in a fantastic morning you’re going to need some extra time compared to your current routine. The Ideal Time to Wake Up Wake up in conjunction with circadian rhythms if possible. 3. Taking time to scrape your tongue is one morning routine you won’t want to give up once you start it. The Right Scraper 4. How Long Do I Have to Stretch? 5. 6. 7. 8. 9. 10.

35 Cardio-Based Bodyweight Exercises Fact: You can get a great cardio workout without having to run miles on a treadmill or spend time on a rowing machine. In fact, these bodyweight-only moves are mostly low impact, meaning you can do them in the comfort of your own living room without worrying about annoying the neighbors downstairs. You might also like Is It Better to Lift Heavier Weights or Do More Reps? READ We tapped Josey Greenwell, certified trainer and Barry's Bootcamp instructor, to show us some of his favorite heart-pumping exercises. How to Use This List Create your own workout: Pick 3 or 4 moves from the list below and add them to any workout. Try our workout: Skip the guesswork and scroll to the end to do Greenwell's workout. Beginner 1. Stand with feet hip width and core tight. Make it harder: Add a push-up when you are in the high plank position. 2. Stand with feet hip width and core tight. 3. Stand in a split stance with right foot one step ahead of left foot and hips squared (facing forward). 4. 5. 6. 7. 8. 9.

7 Stretches In 7 Minutes For Complete Lower Back Pain Relief One of the consequences of being sedentary, and also being incredibly active, is back pain. About 31 million Americans experience lower back pain at any given moment. It's a common affliction and one that takes care and diligence to eliminate. Whether you experience stiffness, aches, or spasms, the following stretches will help keep your back fit and strong. 1. Hold for 30 seconds twice for each leg. 2. This helps strengthen and relax your glutes. 3. This was a favorite of mine when I suffered sciatica. 4. Hold for 30 seconds and repeat with the other leg. 5. Hold for 30 seconds and then switch and repeat. 6. Hold for 30 seconds on each side. 7. Hold this for 30 seconds and then try this: Hold for 10 seconds on both sides. With any luck, this will have your lower back feeling great again!

This Easy 5 Minute Morning Exercise Will Change Your Life It's hard to make time for morning exercise, especially when we have busy lives and crunched schedules. What does your morning look like? Shower? Coffee? Breakfast? Well slow down just 5 minutes and make time for this exercise. It's called Sun Salutation, or Surya Namaskara. This is not a difficult exercise and is demonstrated incredibly well below: The sun salutation has numerous benefits, among them: Restores the nervous systemStrengthens the immune systemPromotes healthy lungsStimulates the digestive systemReduces fat on the bodyImproves kidney functionEncourages proper postureClears your mind of jumbled thoughtsCenters your energyPrepares you perfectly for the day

39 Quick Workouts Everyone Needs In Their Daily Routine What are you doing on friday ? * Legs , i’m doing legs on friday — all these workouts images are from Neilarey website – check it out – its awesome ! 1 : The Bruce Lee abs 2 : The Max Impact Workout 3 : The Wakeup! 4 : The firman workout 5 : The borderline workout 6 : The aftershock 7 : Do some toasters will you ? 8 : The Jedi – may the force be with you 9 : The Assassin’s workout 10 : Funy workout 11 : The crossfire workout – how fast can you go ? 12 : The catch 22 workout – you won’t win this one 13 : The EPIC workout 14 : The dynamic pyramid workout 15 : The Batman – Bane edition 16 : 1&1 workout 17 : The express workout 18 : The i don’t understand this sentence workout 19 : The arrow workout 20 : The borderline 2.0 workout – go get it ! 21 : The Batman workout – original edition 22 : The Matrix workout – I know kung fu 23 : The Ninja – This is a keeper 24 : The total abs – 20 reps each 25 : The anvil workout 26 : The breathless workout 27 : The abs on fire workout 29 : The tiger , tiger workout Source: Imgur

5 Yoga Moves That Combat Desk-Induced Fatigue - Everup As the clock strikes 3 p.m you feel it coming. Your lower back begins to ache, your head feels foggy, and if someone handed you a pillow you’d be out cold in a second. It’s the dreaded mid-afternoon slump. And no one who sits behind a desk for eight hours a day is immune to it. Many of us combat it by grabbing a handful of Skittles from the office candy jar. What if we told you that performing a few simple yoga movements either in your office or in another quiet space can create that surge of energy you need to push through the afternoon? Not only has yoga been shown to reduce stress, anxiety, depression (all very plausible side effects of a tough day at the office), but a study published in Alternative Therapies in Health and Medicine found that when compared to a walking group and control group, those who took one yoga class a week (and were encouraged to perform movements at home) experienced significant improvements in vitality, energy and fatigue. Child’s Pose Downward-Facing Dog

Reto de 30 días de Ejercicios HIIT quema grasa – día 9 Noveno día del reto de 30 días de ejercicio HIIT para quemar grasa y ponernos en forma, como recordaras ayer en el día 8 hicimos un poco de cardío espero hayas sudado bastante rico, hoy haremos planchas para trabajar el abdomen, hombros, brazos y espalda. En la rutina de hoy realizaremos 3 variaciones de planchas, empezaremos con la plancha básica con brazos extendidos y mantendremos esa posición por 10 segundos después inmediatamente sin descanso pasaremos a la plancha básica con antebrazos y mantendremos la posición otros 10 segundos al terminar pasaremos a la plancha con un brazo y mantendremos la posición 10 segundos con cada brazo (en total 20 segundos), volvemos a la plancha básica con antebrazos por otros 10 segundos y terminamos la serie con la plancha básica con brazos extendidos por otros 10 segundos. Si tienes la suficiente condición para hacer 2 repeticiones o tres repeticiones de todas las planchas descansa máximo 2 minutos entre series. Puntos importantes a recordar:

100 no-equipment workouts 7 Ways to Slim Down in a Week, Guaranteed | Byrdie UK To get the most out of your week you need to plan your workouts in advance. There are tons of studies and differing viewpoints out there, but since I have been following Mike Matthew's Thinner, Leaner, Stronger (£11) workout plan I have dropped a dress size and have kept the weight off. The only catch is that you do need to lift heavy weights, but I promise you that you will not get bulky. For maximum fat loss, Matthews recommends a weekly workout schedule that incorporates the following: • Three- to five-hour long heavy weightlifting sessions. • Two or three 25-minute HIIT sessions. In a recent podcast with physiologist Lyle McDonald, McDonald told Matthews, "Intervals [create a] hormonal response and glycogen depletion, [combined with a diet of] moderate carbs you turn your body into a 'fat-burning machine.' • Two or Three 30–45-minute walks per week. Follow these simple hacks and you should notice a big difference by the end of the week. Next up! Opening Image: Victoria's Secret Sport

15-Minute Workouts You Can Do Anywhere | Byrdie UK It's all too easy to say you're too busy to exercise, but with the rise of HIIT (High Intensity Interval Training) there really is no excuse. That's because routinely doing just a few minutes of this fast-paced exercise programme will show results in no time. And even better, there are loads of great free videos on YouTube so you can see just how it's done. If you're just getting started with HIIT you'll no doubt be pleased to know that most routines can be done at home without the need for expensive equipment as the majority of exercises use your own bodyweight. A good pair of trainers is a must though as these workouts tend to include a lot of jumps and lunges. Thanks to YouTube, HIIT has risen in popularity over the last couple of years, with a host of great trainers such as Joe Wicks and Kayla Itsines becoming stars in their own right. Scroll down for our favourite speedy but effective HIIT workouts!

How to Properly Track Your Progress | Nerd Fitness A few weeks ago, I told you a story about my friend Saint who went from 60 pounds overweight to having 6-pack abs. Earlier this week I passed along four success stories from readers who saw freaking awesome results in just six weeks. Last month, I shared my talk at Google that contained more success stories with fellow nerds who made incredible changes and drastically changed their lives over the course of a few months. Some people gained strength and muscle while others lost tremendous amounts of weight and body fat; despite the differing goals and vastly different results, they all made one specific change that helped them truly get the results they wanted: They wrote everything down. If you’re serious about making changes to your life and getting in shape, I cannot stress enough the importance of tracking your progress, and I don’t mean just stepping on the scale every morning and freaking out every time it goes up 1/10th of a pound. The Importance of Tracking Everything PERFECT.

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