Archive for May, 2011

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تمارين الظهر اليومية لشد الظهر وعضلاته وتقويتها

Fitness Exercises – Chest and Arm Stretches

The chest, like the neck, is also a common area for tension build-up. Consequently, the chest muscles can become tight and inflexible, which can cause problems in your posture. To prevent muscle tension in the chest and upper back, you need to have strong and flexible triceps and biceps. Keep in mind that these exercises also cut the risk of injury from strenuous exercise and lessens muscle soreness. The following are Fitness Exercises for your Chest and Arms. For more detailed information about each fitness exercise, click on an exercise image or its heading.

Triceps Stretch or Arm Pullover Like the shoulders, the triceps are also a three-headed muscle complex. The triceps are the muscles that run on the backside of your upper arm from your shoulder to your elbow. They constitute two-thirds of your upper arm. Read the rest of this entry »

Fitness Exercises – Back Stretches

The back takes in tension more than any other part of the body. During a fitness workout, the back muscles contract, further increasing the tension. Thus, it is necessary to stretch the back properly after exercise. What follows are the common back stretches. Keep in mind that these exercises also cut the risk of injury from strenuous exercise and lessens muscle soreness. For more detailed information about each fitness exercise, click on an exercise image or its heading.

Upper Back Stretch Your upper and lower back muscles consists of a large group of muscles that run from above your hips to your neck, arm, and shoulder areas. The main job of this muscle group is to help you with pulling and lifting loads. To stretch your upper back, follow the steps in this section. Read the rest of this entry »

Leg Stretch | Hip Flexor, Glute, Calf, Inner Thigh Stretches

The following leg stretches target the major leg muscles. Muscles such as the hip flexor are often neglected that’s why it’s important to stretch it. For a great stretch after a long walk or a jog, you can do the hamstring stretches. Keep in mind that these exercises also cut the risk of injury from strenuous exercise and lessens muscle soreness. The following are Fitness Exercises for your Legs. For more detailed information about each fitness exercise, click on an exercise image or its heading. What are you waiting for? Prepare your fitness shirts and shorts now!

Hip Flexor Stretch Muscles such as the hip flexor are often neglected that’s why it’s important to stretch it. Keep in mind that this exercise also cuts the risk of injury from strenuous exercise and lessens muscle soreness. Learn how to do the hip flexor stretches in this section. Read the rest of this entry »

Fitness Exercises – Stretching Sequences

With the loads of battering our bodies take each day, it would be relaxing to get into a really Good Stretching Session to release all of that accumulated tension. The following Stretching Sequences are suggestions to Having a Good and Relaxing Stretch. Keep in mind that the duration times of each exercise are merely suggested minimums. When your body becomes accustomed to a particular stretch, you can increase the duration time of each exercise to lengthen a particular stretch.

Stretch sequence for the entire body

For this stretching sequence, maintain a slow and controlled breathing all throughout. The calculated stretching time is 7-10 minutes. Read the rest of this entry »

Oblique Exercises for a Trim Waist

Written by Super Member: jenpilates

There are many ways to do oblique exercise. I feel the best exercise system for training the obliques is to do exercises in a variety of positions that stimulate the transverse abdominal muscles and the internal and external obliques at the same time.

The Pilates system has proven itself to be the best oblique abdominal exercise sequence than any other out there.

Listed below is what I believe to be the best oblique exercise sequence to trim up your waistline.

Pilates Criss Cross

Purpose:
This oblique exercise works the muscles at the waist and trunk. It is a very effective exercise for getting rid of love handles, in effect, slimming the waist. Read the rest of this entry »

Core Exercise Ball Workout

Written by Super Member: jenpilates

With so much talk these days about working your “core”, you may be wondering what good is a Core Exercise Ball Workout.

First, understand what the core actually is. The core includes the muscles in your body that stabilize and support all your movements.

Your core, or what people used to call your “midsection”, is made up of the deep abdominal and back muscles that work as stabilizers for your entire body. These muscles are the “deep” stabilizing muscles that, although you cannot see them, maintain the core stability in your body. Read the rest of this entry »

Stability Ball Exercises

Written by Super Member: jenpilates

Stability Ball Exercises have become a staple in most gyms. Talk of strengthening the “core” for more functional training is heard more and more often.

Because of the unstable surface, Stability Ball Exercises have been shown to improve balance, coordination, core strength, and flexibility, but how do you progress in the level of exercising on the Stability Ball?

Here are some rules to remember when you get started with your Stability Ball Exercise Fitness routine:

• The size of the ball is dependent on your height. When you sit on the ball, there should be 90 degrees of bend and the knee and hip joint.
• A beginner may want to use a slightly under-inflated ball. This allows the body to move more easily on it.
• Make sure there is plenty of room around you. Stay a few feet away from walls, people or other objects that you may collide with if you fall off the ball.
• Start gradually with small, easy movements. Decreasing the range of motion of your arms and legs will keep you more balanced. The farther you extend body parts away from the ball, the more difficult it will be. Read the rest of this entry »

Fitness Ball Hamstring Curl

The Fitness Ball Hamstring Curl is a leg exercise that targets the hamstrings, as well as the glutes and core. The use of a Fitness Ball or Stability Ball will aid in improving stability, strength, and balance.

STEP 1: Lie on the mat, with your arms at your sides. Place your heels on the Fitness Ball with your toes pointing upward. Raise your hips from the floor. Read the rest of this entry »