Side Lateral Raise

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Posted on 30th June 2011 by admin in Body Building

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Side Lateral Raise is the isolation exercise for the shoulder. It focuses to the outside head of the deltoid.

In this lesson you will learn how to do the standing lateral raises with a dumbbell. Side lateral raise is when you get the two dumbbells and lift sideways. This exercise trains the outside deltoids. You can also do this exercise with seated.

Step:

* Stand upright your body with your feet width apart the shoulder and hold two dumbbells at your sides. Most people do the side lateral raise with bent the elbows slightly. However, using very light weights, you will also be able to fully extend your arm. Knees and elbows move during the exercise. Begin this exercise with your palms leading toward your thighs.

* Lift to sideways the dumbbells until they reach shoulder height. Some people want to lift the dumbbells a little higher. Never lift your hands higher than the ear. Keep moving your elbows, not to create momentum. Remember you should only move the arms. Do not lift or rotate your shoulders. Exhale slowly when you raise your arms.

* Then take the starting position and exhale slowly and concentration. The down motion you must be slightly slower and do not let the dumbbells fall. When the arm position you are in the lowest position your arms should vertical.

*Do 3 sets with 8 to 12 repetitions each. See more about Lateral Raise.

Tips:

* Don’t lean forward.

* If you feel too difficult to be done the side lateral raise with standing, then done this with seated. However, after you know how to do it right, you should do it with standing. It is to train your stabilizer muscles.

*Lift your dumbbells don’t “swinging” them up. If you still can’t do it, perform this exercise with seated until you can do it properly.

*Don’t lift or raise the dumbbell higher than your shoulders. It can make you more prone to shoulder injury.

Most people do the side lateral raise exercise with 1 to 10 kg dumbbells. Don’t lift the dumbbell that is too heavy. I recommend you 2 or 3 set with 8 to 12 repetitions. This exercise is not designed for heavy weights that could cause a shoulder injury if you keep forcing with heavy dumbbell (especially if you are a beginner). Choose a right weight which allows you to complete all the sets. Just do it correctly to keep your body like you desire, not to get injury. So keep healthy and fit every day. All the Best!

The Dangerous of Obesity

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Posted on 26th June 2011 by admin in Body Building |Healthy Lifestyle |Weight Loss

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Obesity can be one of the most dangerous health problems increased very rapidly due to various factors associated with the most changes in lifestyle. Here is some basic information about obesity.

What is obesity?

Obesity is a condition in which the layer of fat accumulates in the body to the point where it a health risk. The human body is able to collect a little more fat, but if the accumulation of fat above the minimum, interfere with public health issues and become a major concern.

How do I know if I’m fat?

The simplest and most efficient way to find out if you are overweight is by checking the body mass index. Body Mass Index (BMI) was calculated by dividing a person with a weight or her height. The statistical standards of the World Health Organization (WHO) to determine overweight BMI of 25 or more for ’25, and someone with a BMI of 30 or more are as ‘bold’. But observed that chronic health risk from BMI values of 21 and continued to increase.

Are the risks associated with obesity?

In addition to causing physical harm, that person, obesity, as a springboard for various chronic diseases as well as become. Several medical problems that are initiated or aggravated by obesity, like diabetes, cancer, hypertension, abnormal blood lipids, osteoarthritis, sleep apnea, fatty liver, gallbladder disease, fertility and pregnancy problems, in addition to physical discomfort and psychological distress.

What are the causes of obesity?

Poor nutrition, excessive fat and contains an excessive amount of calories, can obesity. A lifestyle without sufficient physical activity was also a major cause of obesity. People with unhealthy habits such as smoking and excessive alcohol consumption (especially beer) and lack of physical activity also tend to get overweight. Pregnant women also tend to excessive weight, which can be difficult to remove them after birth and may cause excess weight gain. (more…)

Routine Exercises for Beginner

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Posted on 17th June 2011 by admin in Body Building |Healthy Lifestyle |Weight Loss

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Equipped gyms are gaining popularity today as an exercise machine and hi-tech sophisticated in the gym, to facilitate your work by a certified fitness trainer and a good environment for the exercise. Gym workout for beginners and regular gym users, facilitate the body toning and weight-loss or weight gain. You can melt your belly to big biceps to develop a statue of the foot, their perfect shape your buttocks and ABS with the help of regular exercise and proper. Women especially need energy constantly, to care for their children and families, along with maintaining a career. You can arrange all this, if they choose to exercise routines and maintain their health. The training are many types and can be done with weights, no load, with gym equipment or without equipment. Let us first on a routine exercise for beginners.

Routine exercise for beginners

Warm-up exercises before exercising should be done to your body enough energy to exercise can be completed successfully. Cycling with an exercise bike, walking on a treadmill or cross trainer or exercise with the jump rope for six fifty-five minutes with a simple sit-ups or high jump is a good idea to warm to give your body the necessary momentum for further training. Remember, heating and cooling training is compulsory for everyone and not just for beginners. The following exercises can be done by a beginner after a warm-up exercise.

If new to the strengthening of the abdominal muscles up and down, where the maximum amount of accumulated fat is to focus normally receive, they must exercise.
• Lie on the floor and keep your hands behind your neck.
• With knees bent and feet touching the ground, bent over the knee by giving your shoulder. Workout routines for beginners can help them, the desired six pack abs. Do not overwork yourself and exercise until you feel comfortable. You can do this three times a week.
Training for beginners to exercise treadmill or bench press and squats, squats, etc. would be perfect if you want to do thigh exercises.
• Squat with shoulder width apart and hold the barbell behind your shoulders.
• Raise the Bar with a full sleeve length by bending your right knee.
• You should breathe out when your energy consumption in the rapture.
• With a little practice you can do better. You can exercise three times per week. Push ups, pull-ups and cardio exercises for twenty minutes followed by stretching exercises are a type of exercise routine for beginners. (more…)

How to Increase Dietary Fiber to Lower Cholesterol

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Posted on 11th June 2011 by admin in Healthy Lifestyle |Weight Loss

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If you know how you want to lower your cholesterol naturally, it is very important that you increase the amount of fiber in the diet, especially soluble fiber. Most of us eat enough foods that contain soluble fiber. An important reason for this is that we all eat too little plant-based foods. Most of us still have is a meat-centric diet. Meat contains no fiber and fruit to eat breakfast with high fiber cold cereals, meat-based bread with wheat bread for lunch with a salad at dinner does not bring you to your destination soluble fibers. You must eat more plant foods than the examples given only if you want to see the results of lowering cholesterol.

So what are soluble fiber and why it is so important in terms of decreasing your cholesterol naturally? Soluble fiber in different degrees in fruits, vegetables found, and wheat. Soluble fiber absorbs water and becomes gelatinous substance soluble fiber in your body while helping the still largely intact and food pass through the digestive tract. If we include use as an example of plum, plum meat mainly insoluble fiber and plum skin contains most of soluble fiber. Soluble fiber has the ability to coat the intestinal wall, so that cholesterol is not absorbed into the bloodstream. It also has a slowing effect on the liver production of cholesterol. As a result, eat soluble fiber lowers LDL cholesterol and significantly improve your heart health.

Some people often give reasons for not Eat more fruits, vegetables and wheat, the fact that she is too busy. Here are five easy ways to get more soluble fiber to your diet to include, even if you are someone who is always on-the-go.

Chew on a carrot: Prepare fresh vegetables in the fridge, not easily damaged, such as carrots and serve them alongside a sandwich hummus with whole wheat bread. (more…)

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