Self Care: сентября 2016

пятница, 30 сентября 2016 г.

The Quick and Dirty Upper-Body Workout for Women

Some fitness fads come and go (we see you, Shake Weight), but others, like yoga or Pilates, aren't going away anytime soon. Another trend that's definitely here to stay? High-intensity interval training, or HIIT, which involves short bouts of extreme effort alternated with periods of rest. "HIIT workouts are quick and dirty, never lasting more than 30 minutes including a warm-up and short cool-down," explains Gina Harney, certified personal trainer and creator of Fitnessista.com. "You're working as hard as possible for a short amount of time and then reaping the rewards throughout the day."

This High-Intensity Workout Leaves No Muscle Untouched

While there's no such thing as a fitness miracle, HIIT workouts come pretty darn close. Research suggests that HIIT can super-charge fat burning , boost metabolism , and improve cardiovascular fitness . Plus, the vigorous nature of HIIT ensures you'll continue to torch even more calories for hours after your workout ends. Bottom line: HIIT is quick, effective, and the perfect way to train for anyone who's short on time and wants to see results stat. (And who isn't and doesn't?)

Intrigued? Get started with this exclusive upper-body workout for women from Harney's new book HIIT It! In less than 30 minutes, these highly effective circuits will target and strengthen every muscle above your waist. All you need is a set of medium-weight dumbbells and your own bodyweight.

To warm up, perform 5 minutes of moderate cardio (such as jogging, jumping rope, or cycling). Complete 3 rounds of circuit 1, then rest for 30 seconds to 1 minute. Boost your heart rate again by running or walking 1/4 mile. Then complete 3 rounds of circuit 2, followed by a cool-down stretch—and you're done.

Upper-Body Workout: Circuit 1

Hold a set of dumbbells and create 90-degree angles with each arm so upper arms are parallel to the ground and dumbbells are at about head height. As you exhale, press the weights overhead (without clanking the weights together). Return to the starting position, not letting elbows droop below shoulder height to keep some resistance.

Hinge forward from your hips, keeping core tight and flat back. Bending elbows, glue your upper arms to your sides. On an exhale, straighten your arms as much as possible. Inhale to bend elbows back to starting position. Be sure to maintain a neutral spine and neck position.

Lie faceup on a mat. Bring elbows out in line with shoulders to create a 90-degree angle. Press the weights up without clanking them together, focusing on engaging the muscles in your chest. Lower weights back to the starting position.

Upper-Body Workout: Circuit 2

Start in a side plank (either full or modified by keeping your bottom knee on the floor) and hold a light dumbbell in your top hand. Bring weight in front of the center of your core. Keeping your arm slightly bent, lift weight up to shoulder height. Return to starting position. For even more of a challenge, you can lift your top leg and touch it to the weight between each rep.

Start in plank position with hands planted directly under shoulders (slightly wider than shoulder-width apart). Ground your toes into the floor to stabilize the bottom half of your body. Keeping your spine straight (don't lift hips, and keep neck in line with your spine instead of dropping it forward) and knuckles pressing into the floor, lower your body until your chest almost grazes the floor. Exhale as you press back up.

You can perform these on a bench (hands on the bench, feet on the floor) or on the floor. Point your fingertips toward your toes and bend your elbows, making sure to keep your hips lifted. Straighten your arms by engaging your triceps. For an added challenge, straighten your legs, balance on only one leg, or place a flat weight on your lap.

Original article and pictures take greatist.com site

четверг, 22 сентября 2016 г.

The Post-Workout Stretches to Perform After Cardio

After a tough cardio session, taking the time for a cooldown helps regulate blood flow, prevent injury, and improve flexibility. Take a few minutes to move through these stretches and give a little love to your tired muscles.

Cross-Legged Fold

Stretch out tight IT bands with a quick cross-legged stretch:

Bend in half at the waist and hang over, and cross your left foot behind your right, pressing your left big toe down into the floor.
Twist your upper body to the left, and hold onto your right leg. You should feel a gentle pull on the outside of your right leg. Hold the stretch for a minute.
Uncross your legs, and switch legs to stretch the other side.

Tip-Over Tuck

You'll mostly reap the benefits in your chest and shoulders, but this move also releases tension in your hamstrings and lower back:

Begin standing with your feet hip-distance apart. Bring your arms behind you, and interlace your fingers right below your sacrum (back of your pelvis). Actively pull your hands away from your shoulders to increase the stretch in your chest.
From here, lean your chest forward and lift your hands up overhead as you fold your torso toward your thighs. If you're only concerned with feeling this stretch in your chest and shoulders, then keep your knees bent. To bring this stretch into your hamstrings and lower back, straighten your legs.
Stay like this for at least 30 seconds, and when you're ready to come out, actively press into your feet, engage your thighs, and slowly lift your torso back up to a standing position. Perform again for another 30 seconds.

Kneeling Quad Stretch

Sore quads will find relief in this move. Just be sure to breathe deep if it feels tough:

Start off in a high lunge position, with your right foot forward. Then, slowly drop your left knee to the ground.
Take a few moments to find balance, and once you're stabilized, with your left arm, reach back for your toes on your left foot.
Hold for 30 seconds. Slowly release your hold on your left foot. Come back to the high lunge position, and then switch sides with your left foot forward. Perform this move on your right quad.

Seated Leg Cradle

Most people aren't sure how to stretch out their glutes, so they're often skipped in a stretching session. Try this seated move after your next workout:

Sit on your mat cross-legged or with your feet touching each other. Lift up your left leg, and hook your calf over your left arm. Grab onto your feet with your hands for support.
Slowly lift up your left leg until you feel a stretch in your glutes and hips. You can gently rock your leg from side to side to move the stretch to different parts of the muscle.
Hold for 30 seconds, and then switch legs.

Butterfly

Don't worry about bringing your nose to your toes in Butterfly Pose! Just focus on lengthening your torso, so your hips and lower back get the stretch they deserve:

Bend both knees, and bring your feet together.
Using your hands, open your feet up like a book. Use your muscles to press your knees down toward the floor.
Lengthen your spine, drawing your belly button toward your spine. Relax your shoulders, and gaze either in front of you or toward your feet.
Stay here for 30 seconds, and then slowly begin to fold forward, drawing your torso toward your legs.
Keep your hands on your feet, pressing your knees down with your arms, or if you want more of a stretch, extend your arms out in front of you.
Fold forward to increase the intensity, and hold for an additional 30 seconds.

Modified Hurdler Stretch

Finish on a strong note with this relaxing stretch that continues to stretch the hips but also targets tight hamstrings:

From Butterfly Pose, straighten your left leg, and press the sole of your right foot against your left inner thigh.
Remain seated or, if you're more flexible, fold over your left leg, coming into Head to Knee.
Try to keep both shoulders parallel with the ground. Hold for 30 seconds, and then do this stretch on the other side for an additional 30 seconds.

Original article and pictures take media1.popsugar-assets.com site

среда, 7 сентября 2016 г.

The Post-Workout Stretch You Need To Try

The next time you do your standard stretch after a workout, consider this new technique. Proprioceptive Neuromuscular Facilitation (or PNF) is similar to a basic stretch, and all you need to do it is a partner and some endurance. As Shape reports, the journal Medicine & Science in Sports & Exercise recently published a study which found that "PNF can improve range of motion more so than static or isometric stretching.”

PNF is similar to a static stretch, except, as Shape explains, “you contract certain muscles while a partner helps hold you in that stretch.” For example, your partner helps stretch your hamstring, and before your she releases, you contract the muscle and your partner pushes you into the stretch the same way, this time further than the last. The stretch can be repeated for a few reps, pushing a little further each time.

Anthony Kay, Ph.D., the study author, told Shape, “The intense contractions during PNF reduce the stiffness of the tendon resulting in an increase in range of motion, and may be a mechanism for PNF's superior efficacy above other stretching modes.”

Right now, Dr. Kay is developing a technique so you can stretch this way without a partner. While we wait, he recommends trying PNF with a friend after your next workout, or on a “rest” day two or three times a week.

Click through to Shape for more information about this stretch. (Shape)

Original article and pictures take s3.r29static.com site

пятница, 2 сентября 2016 г.

The Post-Workout Stretch Sequence for People Who Hate Yoga

If you're tired of aching or sore muscles, chances are you need to start limbering up. We all know stretching has major benefits, not only for your workout performance but for recovery in general—including a good night's sleep (who knew?)! In fact, skipping your post-workout stretch can seriously affect your performance for the worse and even cause injury. (This is what happens to your body when you skip a stretch after your run.)

Join Jon Stratford as he demonstrates a series of stretches perfect for recovery and vital for your cool-down. The video is all about maintenance stretching—meaning maintaining the flexibility you already have. Start at your feet and work your way up, learning all the basic stretches your body needs to stay healthy and prevent injury. You'll even be able to design your own stretching session for your level of mobility at home or in the gym. No matter your skill level, this Grokker Premium video provides the tools you need for the perfect personalized workout.

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Original article and pictures take www.fitnessmagazine.com site

пятница, 30 сентября 2016 г.