Fitness and Muscle Work

Sit comfortably and lift your foot so that the sole faces away from you. Grasp your heel to keep your foot steady, and firmly pull your toes up toward your shin. Tuck your fingers under the pads of your toes and pull and lengthen rather than just bending your toes back. Hold for 3 breath cycles, then repeat on the other foot.

You should be able to bend your toes to expose your knuckles, just as you do on your hand when you make a fist. The knucles on your toes should slope down, with the big toe knuckle the highest and the little toe the lowest. Here you position your fingers under the foot and stretch the top and then the bottom of it. Grasp your foot with both hands so that your fingers meet under your knuckle arch. Slowly and firmly spread the knuckles apart as you apply upward pressure with your fingers. Repeat 5 times. Position your thumbs next to each other on top of your foot. Press down firmly as you open and stretch the bottom of your foot with your fingers. Do this 5 times. Repeat both steps on the other foot.

Sit comfortably with one leg crossed over the other. Gently grasp the front of your foot and pull your toes in toward you. Hold for 3 breath cycles, then press your toes away from you, again holding the stretch for 3 breath cycles. Release and repeat on the other foot.

Sit comfortably with one leg crossed over the other so that you can reach your foot. Grasp the front of your foot with one hand. Elongate the top of the foot away from the shinbone while gently pressing the heel up into the back of the calf. Feel the front of the ankle opening up, and hold for 4 breath cycles. Release and repeat on the other foot.

This targets the soleus, the bottom calf muscle that runs into the Achilles’ tendon, and can help to prevent injury there. Stand with your toes and the balls of your feet on a step, your weight forward. Hold onto a support for balance, if needed. Lift your heels as high as you can. Slowly lower your heels below the step line until you feel a good stretch in your lower calves. Hold for 4 breath cycles.

The key to this stretch is to ensure that your tailbone points down toward the floor and not to the back heel as you lunge. Place your hands on your hips, and take a large step forward with your left foot. Be sure to keep your back straight and your shoulders back and down. Bend your left leg but don’t allow the knee to extend beyond your toes. Gently shift your weight forward, keeping your right heel on the floor. Hold the stretch for 4 breath cycles, then release. Repeat with your right leg stepped forward.

This slightly more advanced stretch is sometimes easier to perform sitting on a large book such as a telephone directory or a short stool. It stretches the abductors, the muscles on the outsides of the thighs. Sit comfortably with your legs crossed. If you can, line your knees up on top of each other. Firmly grasp a foot in each hand. Be sure to cross your legs only as far as is comfortable. Gently pull up and back on your feet, and bend your head slightly forward, if you can. Feel a strong stretch along the side of your top leg. Hold for 4 breath cycles. Repeat with your legs crossed the other way.

This is the basic quad stretch. Keep your bent knee aligned under your pelvis, and be careful not to let it veer to the side. As you stretch, avoid pulling too hard on the foot—you should not experience any knee pain. If you have difficulty balancing, rest your free hand on a wall or chair for support. Standing, bend your right leg and reach back with your right hand to grasp your right foot. Gently pull your right heel in toward your buttock. Tuck your pelvis under and line up your knees. Reach up with your left arm and balance for 3 breath cycles. Repeat on the other side.

This stretch targets the muscles around the hip joints. It helps to improve flexibility and strength necessary for hip stability. Sit comfortably with your legs crossed so that your right ankle is on your left thigh. Pull your right ankle toward your left shoulder. Feel the stretch on the outside of your right hip and hold for 4 breath cycles. Release, and repeat on the other side.

Stand with your left leg crossed in front of your right, the toes of your left foot touching the floor. Raise your right arm up, and place your left hand on the left side of your pelvis. Tighten your abdominals and stretch over to the left as you push in with your left hand. Feel the stretch in the right side of your pelvis. Hold for 4 breath cycles, then release and repeat on the other side.

Lie on your back. Extends your arms at your sides, and hold your abdominals firm as you cross your right knee over toward the floor on your left side. Bend your left leg slightly. Press your right knee toward the floor while pushing your right hip forward. Hold for 2 breath cycles, then gently release and repeat on the other side.

Stand with feet about hip-width apart. Place your right hand, fingers pointing down, firmly on the right side of your lower back. Pull your navel into your spine and, leading with your left hand, twist diagonally up and around to the right. Feel a good stretch in the left side of your waist and up the body. Hold for 2 breath cycles, then release. Repeat, twisting to the other side.

This advanced stretch opens both the lower back and the deep muscles of the pelvis. Be sure to hold your abdominals firmly into the spine and to keep the groin lifted for support throughout the whole stretch. Come out of the stretch immediately if you experience any dizziness or if you feel light-headed. Stand with your feet about hipwidth apart. Exhale as you tuck your chin into your chest, bend your knees slightly, and roll your spine down to a comfortable position. Reach down with your arms. Be sure to keep your abdominals tucked in. Reach across and grasp your right ankle with your left hand as you reach your right hand behind you toward the floor. Press down with your left hand to help support your hanging body weight. Hold for 2 breath cycles, then use your hands to help you to roll back up to upright. Repeat the stretch on the other side.

Another basic back stretch, the key again is to tuck your chin into your chest as you curl up and pull your abdominals in. Imagine making yourself into a perfectly round ball.You might want to place a folded towel or pillow under your shoulders to make this stretch more comfortable. Lie on your back with your knees bent. Tighten your abdominals and lift your thighs toward your chest. Gently press your lower back into the floor as you reach forward and grasp your thighs. Exhale and gently tuck your chin into your chest as you take hold of your shins and curl your head forward. Bring your shoulders toward your heels, and hold for 2 breath cycles, then relax down.

1. Whey Less Whey helps build muscle tissue, that's old news. But, did you know that its rich leucine content also means it stimulates fatty acid oxidation (leucine also upregulates muscle protein synthesis while decreasing muscle protein breakdown). A 2006 study showed that adding 60 grams of whey protein/day, in comparison to 60 grams of soy protein or 60 grams of carbohydrate, led to significant decreases in body fat and weight after 6 months. Whey protein has also been shown to increase satiety. Increase satiety and theoretically you should eat less later! You'll be less hungry at least. Whether or not you eat is up to you. 2. Bone Up On Dairy Aside from the obvious bone-building and blood pressure lowering benefits of dairy, researchers at the University of Tennessee stumbled on a potential connection between calcium and weight several years ago. Dairy companies became giddy about this research and started putting "weight management" claims on yogurt product

This is a good basic back stretch that you can do anywhere there’s a chair. Curve your back by pulling your navel into your spine as you roll your head toward your knees. Think of your pelvis anchoring down into the seat and the crown of your head reaching up and over a fence to help you to round your back. Sit slightly forward on a chair, your feet flat on the floor. Sit up straight, tighten your abdominals, and grasp the backs of your thighs. Tuck your chin into your chest, rotating your head down as if an imaginary axis runs through your ears. Round your back, caving your chest, and gently pull with your arms to curl your head toward your knees. Pull your navel into your spine and hold for 2 breath cycles. Slowly uncurl to the upright sitting position.

What Creatine is Creatine is a substance that is actually found in our bodies naturally and is a critical component in providing fuel for the muscle tissues to contract and relax as exercise takes place. You will get creatine from sources apart from supplements, however, often times these sources are still not enough to fully meet your requirements. Most of the creatine you do get naturally is from meat, where it is absorbed from the food, into the bloodstream. If the diet is not providing much creatine at all from meat sources, the body can then manufacture a small amount of creatine from some other amino acids, namely arginine, glycine, and methionine, but this will still not be enough for intense exercise purposes though. If you don't eat a fair amount of meat in your diet regularly, chances are, you're going to be running short in creatine. About 95% of the total creatine you have in the body is housed in the muscle cells, so ensuring that this creatine supply is as full as

This exercise focus on Abdominals, also will affect Biceps,Hamstrings Tips: Just like the figure 8, except add an explosive pull to a hold in the standing position. Always drop the bell from the top position BETWEEN your legs... not to the outside (which would likely end badly for one of your knees).

This stretch is great for opening a tight upper back. The key is to keep your chin tucked into your chest as you roll your head forward.You might want to place a cushion or folded towel under your knees to make this position more comfortable. Be sure to roll forward slowly to keep balance and form. Kneel with your knees about hip-width apart. Tuck your toes under and take hold of your heels. Tuck your chin into your chest and slowly lower your head toward the floor. Push your hips upward as you curl your body forward and touch the crown of your head to the floor. Roll your head under, gently stretching your upper back. Hold for 2 breath cycles, then slowly roll back up.

This exercise would focus on Shoulders, also will affect Triceps,Quadriceps,Calves Tips: Clean two kettlebells to your shoulders. Squat down a few inches and reverse the motion rapidly driving both kettlebells overhead. Immediately after the initial push, squat down again and get under the kettlebells. Once the kettlebells are locked out, stand upright to complete the exercise.

This exercise will focus on Lats, also affect Biceps. Tips: Place two kettlebells between your feet. Bend your knees slightly and push your butt out as much as possible. As you bend over to get into the starting position. Grab both kettlebells. Pull one kettlebell off of the floor while holding on to the other kettlebell. Hold the kettlebell in the working arm at the stomach for a second. Lower the kettlebell in the working arm and pull the kettlebell with your other arm.

Sit slightly forward on a chair, your feet flat on the floor. Cross your right hand over and hold onto your left shoulder. Hold the edge of the seat (or arm of a chair) with your left hand. Twist to the left, increasing the stretch by pushing forward with your left hand on the seat. Pull your left shoulder back and hold for 2 breath cycles, then relax out of the stretch and repeat on the other side.

1 Outfit Your Garage "Dips and pull-ups are incredibly effective at working several different muscle groups, and I have equipment for both in my garage. I pair each exercise with a task. For instance, I do dips whenever I'm leaving the garage, even if I'm walking out the door in a tuxedo. And I do pull-ups whenever I'm in the garage feeding our two dogs. To work my lats extra hard, I'll raise my body above the bar as far as I can." 2 Do More Curls "Before I go to sleep, I strategically place 20-pound dumbbells at the foot of my bed. I want to stub my toe on them in the morning. That way, as long as I'm moving them out of the way, I might as well do some biceps curls. I always carry a backpack with me too. It probably never weighs more than 10 pounds, but I'll hold the bag by its handle and do biceps or triceps curls with each arm until I reach my destination." 3 Get a Raise "I spend a lot of time traveling, and airports always have escal

Why Am I so tired and feel exhausted. When you looking on the bench press, you feel your energy is disappeared, gone nowhere. Next article feature by webmd, Why fatigue came into your life. Anemia "If you are in your reproductive years, and particularly if you experience heavy menstrual cycles, have fibroid tumors or uterine polyps, or if you've recently given birth, the blood loss may have caused you to develop anemia -- a leading cause of fatigue in women," says Amaru. Problems occur, she says, when the bleeding leads to a deficiency of hemoglobin, the iron-rich protein in red blood cells that carries oxygen from the lungs to other parts of your body. When your tissues and organs don't get enough oxygen, she says, the result is fatigue. Other causes of anemia include internal bleeding, or a deficiency of iron, folic acid, or vitamin B12. Anemia may also be caused by chronic diseases like kidney disease, for example. Symptoms can include dizziness, feeling cold, and