The-Healthy-Life is geared towards you thinking about your body as a whole.
The-healthy-life can be summed up very easy if you just think about Nature. What does Mother-Nature have in mind for the body?
Push-ups, Sit-ups, Leg-Raises, and more will be explained in detail on this page. Physically working out your body is so important in keeping it in good shape.
Good nutrition is the other half of the big picture as well.
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Many people make the mistake of starting a body-building program by lifting weights, without doing any preliminary exercises. Often they use weights that are too heavy, and then of course they become discouraged.
The first thing to remember is that you should never strain yourself with weights. You don't have to.
The second point is: Before you start any weight-lifting session, you should always do a series of setting-up exercises. You've probably had a taste of these calisthenics in school; they're also a regular part of the Basic Training programs in all of the Armed Forces.
It's easy—and wrong—to think that these exercises are unimportant because they're not done with weights. Setting-up exercises can keep you in good physical shape if you do them regularly—even if you never work with weights. They're not only designed to loosen, stretch, toughen, and warm up your muscles; they're also excellent body-builders in themselves. Give them half a chance and they'll keep you hard and trim.
You can do these exercises quickly, with snap and precision, after the first few sessions. In the beginning, don't work so fast that you run out of breath in a few minutes. Your motions should be smooth and rhythmic.
And don't forget to breathe. That may sound funny, but there's a natural tendency to hold your breath while exercising. You may not even be aware of it, so you should try to think about it consciously at first. Despite what you may have heard or read, there's no special way to breathe while exercising. Some people think you should breathe only through your nose. Others say, "Inhale through your nose, exhale through your mouth." And still others will tell you that athletes should breathe only through the mouth while exercising.
You can disregard all the special tricks. Not one of them has been "scientifically proven," as people will claim. The important thing is to breathe deeply, as often as you need, in a regular way. Breathe through your mouth whenever you need more air. Do whatever is most comfortable for you—but don't forget to breathe. It's an important part of the exercises.
1. Toe-Toucher. Stand erect, hands on hips. Keeping knees straight, bend from waist and touch toes (or floor) with fingertips. Try 12 repetitions.
This is excellent for the abdominal muscles; the exercise is a well-known stomach-firmer and waist-reducer. As your suppleness
increases, touch the floor with your palms, instead of your fingertips.
2. Side-Bender. Starting position: Stand erect, hands on hips. Bend forward at waist so that upper body is parallel to floor. Now proceed to rotate your upper body around in a loop, bending as far as you can in each direction. Do 12 repetitions—that is, 12 complete circles.
Don't be afraid to stretch those muscles. Do the exercise in a smooth, swinging movement, without stopping or pausing. This doesn't make it easier, but harder, if you're doing the exercise right and really bending and stretching. This is an old military exercise, and still very effective. You can have strong arms and shoulders and legs, and still be weak if your trunk muscles are weak. The abdominal, back, and side muscles are the foundation of a solid, powerful body. Yet these are the weakest parts of the body in most people. That's why a number of these exercises are geared to strong abdominal and trunk development.
3. Leg-Raiser. In supine position (lying on back), place hands under hips, palms down on floor. Raise legs to vertical
keeping feet together. Then lower them slowly, bringing heels to within a few inches of the floor, and hold legs in this position for four seconds. Try five repetitions for the first two weeks, then increase to 10.
You'll feel this in your abdominal muscles at first, but they'll soon toughen up. This is one of the finest exercises you can do. In just about a month it will give you a ripply, washboard stomach, hard as a rock. The longer you can hold your legs off the floor, of course, the more you'll develop.
4. Bicycle Kick. Lie on your back, hands at sides, palms down. Throw your legs into the air and move them in a rotating kick, as if riding a bicycle. Forming a supporting triangle, with hands on hips, elbows and arms on floor, is not good. It prevents your stomach and side muscles from getting most of the benefits of the exercise. Get your lower body up in the air as far as you can with your own trunk-power. Do 50 cycles with each leg.
After you have done this setting-up exercise for about two weeks,
regularly, your abdominal muscles will be strong enough to enable you to really kick out and kick hard. This kind of training can come in handy in a self-defense situation, since it's actually a basic jiu-jitsu technique. Just as certain wild animals fight very effectively from this position, using their feet and claws to attack and defend, and protect the stomach, so can you use it for strong kicking power if necessary. You can effectively stop the opponent who tries to jump you, and you can tangle his feet if thrown to the ground on your back.
5. Sit-ups. Lie on back, hands at sides, feet together. Bring body to sitting position without bending knees or using hands or arms to push up. All the work is done by the abdominal and back muscles. Arms should rise slowly, roughly parallel to floor, as you sit up; do not stop when sitting position is reached, but
continue to bend forward and touch toes with fingertips. Try 12 repetitions.
6. Push-Ups. Start in prone position (lying on stomach). Place hands on floor, a shoulder's-width apart. Keeping back straight, push yourself up to arm's length, then lower yourself until chest or chin touches floor; then push up again. Begin with 10 repetitions, and continue to increase the number until you can do 25 or 30 push-ups in good form.
It is important to keep the body straight, for proper form: no sagging in the middle, no hunching up. All the work is done with the arms and shoulders. This is especially good for the triceps and deltoids.
Please check with your doctor to be sure that you are physically able to do the exercises that are being described to you.
I hope this information has helped you in some of your decisions about
the-healthy-life your looking to obtain for yourself. Please feel free to look around, and click around too.
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