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FİTNESS TRAİNİNG

Fitness training: 5 elements of a rounded routine Aerobic fitness (cardio ex. Aerobic exercise includes any physical activity that uses large muscle groups and increases your heart rate. Try walking, jogging, biking, swimming, dancing. Muscular fitness (Strength training at least twice a week can help you increase bone strength and muscular fitness e.g Resistance bands, resistance tubing, dumbells, push-ups(şınav), abdominal crunches and leg squats. Stretching (Before you stretch, warm up by walking or doing a favorite exercise at low intensity for five to 10 minutes. Better yet, stretch after you exercise — when your muscles are warm and receptive to stretching. Ideally, you'll stretch whenever you exercise. If you don't exercise regularly, you might want to stretch at least three times a week after warming up to maintain flexibility.) Core stability (abdominal crunches) Balance Training (standing on one leg for increasing periods of time to improve your overall stability.)

Slide show: Balance exercises İntroduction Try balancing on one foot while waiting in line (or with dumbells) , or stand up and sit down without using your hands Weight Shifts Stand with your feet hip-width apart and your weight equally distributed on both legs (A). Shift your weight to your right side, then lift your left foot off the floor (B). Hold the position as long as you can maintain good form, up to 30 seconds. Return to the starting position and repeat on the other side. As your balance improves, increase the number of repetitions Single leg Balance Stand with your feet hip-width apart and your weight equally distributed on both legs. Place your hands on your hips. Lift your left leg off the floor and bend it back at the knee (A). Hold the position as long as you can maintain good form, up to 30 seconds. Return to the starting position and repeat on the other side. As your balance improves, increase the number of repetitions. For variety, reach out with your foot as far as possible without touching the floor (B). For added challenge, balance on one leg while standing on a pillow or other unstable surface Biceps Curls for balance Stand with your feet hip-width apart and your weight equally distributed on both legs. Hold the dumbbell in your left hand with your palm facing upward (A). Lift your right leg off the floor and bend it back at the knee (B). Hold the position as long as you can maintain good form, up to 30 seconds. Return to the starting position and repeat on the other side. As your balance improves, increase the number of repetitions. For added challenge, balance on the leg opposite the weight (C) or while standing on a pillow or other unstable surface (D). Shoulder press for balance Stand with your feet hip-width apart and your weight equally distributed on both legs. Hold the dumbbell in your left hand and press your arm upward until your forearm is perpendicular to the floor (A). Lift your right leg off the floor and bend it back at the knee (B). Hold the position as long as you can maintain good form, up to 30 seconds. Return to the starting position and repeat on the other side. As your balance improves, increase the number of repetitions. For added challenge, balance on the leg opposite the weight (C) or while standing on a pillow or other unstable surface (D). Slide-lateral raise for balance Stand with your feet hip-width apart and your weight equally distributed on both legs. Hold the dumbbell in your right hand and raise your arm perpendicular to the floor (A). Lift your right leg off the floor and bend it back at the knee (B). Hold the position as long as you can maintain good form, up to 30 seconds. Return to the starting position and repeat on the other side. As your balance improves, increase the number of repetitions. For added challenge, balance while standing on a pillow or other unstable surface.

Don't hold your breath while you're stretching. Lean forward. Warm up first. Place your left foot in front of you. Hamstring stretch Your hamstring muscle runs along the back of your upper leg. To stretch your hip flexors: Kneel on your right knee. Hold the stretch for about 30 seconds. Grasp your ankle and gently pull your heel up and back until you feel a stretch in the front of your thigh. Hold the stretch for about 30 seconds. Switch legs and repeat. Better yet. Bouncing as you stretch can cause small tears in the muscle. These tears leave scar tissue as the muscle heals. Don't rotate your feet inward or outward. Expect to feel tension while you're stretching. Focus on a pain-free stretch.  STRETCHİNG AND FLEXİBİLİTY Stretching: Focus on flexibility Most aerobic and strength training programs inherently cause your muscles to contract and flex. To deepen the stretch. To stretch your hamstring muscles: Lie on the floor near the outer corner of a wall or a door frame. Slowly bend your left leg forward. Hold the stretch for about 30 seconds. Do each stretch three or four times. shifting more body weight onto your front leg. Place your right hand on your right hip to avoid bending at the waist.. Gently straighten your left leg until you feel a stretch along the back of your left thigh. It takes time to lengthen tissues safely. keeping your right knee straight and your right heel on the floor. Tighten your stomach muscles to prevent your stomach from sagging outward. Raise your left leg and rest your left heel against the wall. Switch legs and repeat. If it hurts. To stretch your calf muscles: Stand at arm's length from a wall or a piece of sturdy exercise equipment. maximize the stretch by gradually scooting yourself closer to the wall or door frame Quadriceps stretch Your quadriceps muscle runs along the front of your thigh. Slide show: How to stretch your major muscle groups Calf stretch Your calf muscle runs along the back of your lower leg. Switch legs and repeat. That's why regular stretching is a powerful part of any exercise program. which tightens the muscle even further — making you less flexible and more prone to pain. Keep your back straight and abdominal muscles tight. being careful to hold your back straight and your hips forward. Pace yourself. Don't bounce. Hold the stretch for about 30 seconds. You'll feel a stretch in your right thigh. To stretch your quadriceps: Stand near a wall or a piece of sturdy exercise equipment for support. bending your knee and placing your left hand on your left leg for stability. then repeat on the other side. Hip flexor stretch Your hip flexors — which allow you to lift your knees and bend at the waist — are located on your upper thighs. Place your right foot behind your left foot. • • • • • •  Target major muscle groups. slightly bend your right knee as you bend your left leg forward. stretch after you exercise — when your muscles are warm and more receptive to stretching. cushioning your kneecap with a folded towel. Hold each stretch for about 30 seconds. and keep your knees close together. Switch legs and repeat. just below your hipbones. As your flexibility increases. you've gone too far Relax and breathe freely. Keep your left knee slightly bent. • • • • • • • • • • • • • • • • • • • • • • • • • • .

A Slight Lean Back Position of your Upper Torso will Accentuate the Muscle Stretch. Lift your chest. the Tendency is to have the Left Hip More Anterior (forward). abdominals tight) Look to the right Look to the left Bring right ear to right shoulder Bring left ear to left shoulder Gently tilt head forward. To do this stretch: • • • • • • • • • • • Lie on your back with your legs straight. pelvic tilt. Clasp your hands behind your back. and slowly raise arms as far as possible. Knee-to-chest stretch The knee-to-chest stretch emphasizes the muscles of your lower back. Hold 20 to 30 seconds. keeping your chin level. Chest stretch   STRENGTH TRAİNİNG Strength training: Get stronger. Shoulder stretch Keep the arm straight and bring it across your body parallel to the ground. bend the knee of your forward foot and keep the back knee straight. Put your right hand on your hip. keep your feet farther apart. Neck stretch While sitting or standing Perform exercise slowly maintaining good posture (shoulders square. Push slightly on your right hip to move your hips to the left.• 1. then change sides. As you Start to Stretch the Hip Flexors. Repeat on the left leg. Look straight ahead. Hold the stretch for about 30 seconds. upper thigh and knee of your left leg. look down Return to original position Hold each position for five seconds while breathing • • • • • • • • • • • • • • Stand up tall. With your left arm extending overhead. Slowly Move your Pelvis Forward. Hold for 10-20 seconds and change to the other side. Be Careful Not to Rotate Your Hips. you will feel a slight stretch along the left side of your torso. Iliotibial band (ITB) stretch Stand with your right leg crossed in front of your left leg. as shown. You'll feel a stretch in the shoulder of your opposite arm as your lower hand is gently pulled farther up your back. Most of Your Weight Will Be on the Leg You Are Standing on. In This Case the Right Psoas Muscle. Hold for 10–15 seconds. Continue to stretch so you feel a complete stretch on the outer torso. Avoid the knee-to-chest stretch if you have osteoporosis. Avoid the knee-to-chest stretch if you have osteoporosis. bend the right leg and pull it towards your chest with your hands grasping the backside of the thigh and hold for 10-30 seconds. 2. reach to your right side as shown. breathing naturally. lengthening through the spine. To stretch these muscles: Grasp a rolled-up towel firmly with both hands. and relax your shoulders. You may increase the risk of compression fractures in your vertebrae.Place One Knee On a Chair (one without wheels). hip. You may increase the risk of compression fractures in your vertebrae. Help the movement by pulling in with the other hand and pressing just above the elbow joint. 3. For a deeper stretch. Shoulder stretch with towel Your shoulder's internal rotators are part of the group of muscles often used in overhead sports. Gently pull the towel toward the ceiling with your top hand. leaner and healthier . Switch hands and repeat.

lie on your back with your knees slightly bent.  Strength training: How-to video collection • Body weight exercises • Step-up exercise that works muscles in the legs and buttocks. gradually increase the weight or resistance. simply go as low as you can. the lower leg muscles. Hold for three deep breaths. quadriceps and the hamstring muscles. Place your hands on the wall at the level of your shoulders. Slowly bend your elbows and lower your chest until your chin reaches the wall. Simply step ahead with the opposite foot rather than return to the starting position. stand up facing a wall. For a variety. Make sure you contract your abdominal muscles and keep them tight throughout the exercise. Then slowly curl the tubing up by bending your elbow. Fold your arms on your chest and tighten your abdominal muscles. try a traveling lunge. Abdominal crunch (targets the abdominal muscles. the easier it is to do most physical activities and sports. such as brisk walking. Step ahead with one foot and lean forward until your knee reaches a 90-degree angle and your rear knee is parallel to the ground. Position yourself on your hands and knees with your eyes facing the floor. Grasp the handle with your palm facing up. It's fine to start with a low step height. the more resistance you'll get during the exercise. Don't let your knee roll inward or outward. Keep your knees comfortably apart. the gluteal muscles in the buttock. Keep your elbow close to your body. Or you can stand in front of the stairs. then slowly return to the starting position. you'll need a small step stool. On the 12th repetition. Lunge exercise (works the leg muscles. stand with your feet slightly greater than shoulder-width apart and your toes pointing ahead. knees and ankles. Modified push-up works the pectoral muscles. Then step back. Then return to the starting position. To isolate your abdominal muscles. lift your body up onto the step. targets the quadriceps. a good general lower body conditioning exercise. stand on the tubing with the ball of your foot. Stop when your knees reach a 90-degree angle. your form is more important than the step height. For this exercise. Slowly descend. Stop when your form begins to suffer. The closer you place your foot to the handle. simply go as low as you can. If you can't lower your knee to a 90-degree angle. To do a stationary lunge. Use your arms for balance and support. When you can easily do more than 15 repetitions of a certain exercise. hamstrings. The stronger your core muscles. Video: Squat exercise (works the leg muscles. Do as many repetitions as you can stop when you're fatigued. your abdominal area and your upper arm. To do a squat. Two to three strength training sessions a week lasting just 20 to 30 minutes are sufficient for most people. Raise your head and shoulders off of the floor. to do a wall push-up.the gluteal muscles in the buttocks. To give your muscles time to recover. one set of 12 to 15 repetitions is adequate. Then return to the starting position. Then choose a weight or resistance level heavy enough to tire your muscles after about 12 repetitions. alternate your lead foot each time. and to a lesser extent. Then lean against the wall with your hands. Then slowly return to the starting position. hamstring muscles in the thigh. start by standing up comfortably. slightly greater than shoulder-width apart. Then return to the starting position. You'll feel tension in the muscles in your back. Slowly bend your elbows and lower your chest until your chin reaches the ground. Keep your knees comfortably apart. When you step up. bending through the hips. which are part of your core muscle group. Stop when you're fatigued or your form begins to suffer. .Make sure that your knees stay centered over your feet on the way down. If you can't bend your knees to a 90-degree angle. Make sure that your knee doesn't go beyond your toes and that your knee stays centered over your foot. you should be just barely able to finish the motion. rest one full day between exercising each specific muscle group. Warm up with five to 10 minutes of stretching or gentle aerobic activity. depending on your fitness level. To do a step-up. Do as many repetitions as you can with good form. • • • • • Resistance tubing exercises • Biceps curl with resistance tubing (to build strength in your upper arm) To do a biceps curl with resistance tubing. which are the muscles in the back of the upper arm. Do as many repetitions as you can. Place your hands slightly greater than shoulder-width apart and your knees comfortably apart. Make sure your feet are planted firmly on the floor and about hip-width-distance apart. which are the muscles in the front of the chest wall and triceps muscles.Start slowly. Don't let your knees roll inward or outward.As another option. targets quadriceps. Remember to stop if you feel pain. then return to starting position. Make sure you contract your abdominal muscles and keep them tight throughout the exercise. Pushing primarily through your lead foot.

take forward strides and then backward strides. The less tubing between your ankle and the opposite foot. Then return to the starting position. this is about shoulder-width apart. Place your hands comfortably apart on the bar. which are located in the front of the upper arm. Then step on the tubing with the ball of your other foot. knees and ankles. Then step on the open end of the tubing with your other foot. Hip abduction walk with resistance tubing (Hold on to a stationary object for balance if needed. Bending only at the knee. the more resistance you'll get during the exercise. and keep your steps smooth and controlled. maintaining balance and alignment with the other leg. Keep your elbows close to your body. Then return to the starting position. Hold on to a stationary object for balance if needed. Grasp both handles and place the tubing midway between your shoulder and your elbow. Keep your elbow close to your body.) stability is very important. Slowly descend. The closer you place your foot to the looped end of the tubing. Then slowly return to the starting position. • Free weight exercises • Video: Bent-over row with dumbbell (work the muscles in the back of the shoulder. Stand with your feet shoulder-width apart and your knees slightly bent. bending through the hips. pick up the barbell with your palms facing away from your body. Do as many repetitions as you can. Video: Hamstring curl with resistance tubing (to work the muscles in the back of the thigh. But you can also use a regular resistance tube if you tie a tight loop for where your ankles are going to be. Then extend your elbow backward until your arm is nice and straight. This is usually about shoulder-width apart. the greater the resistance. keeping your spine nice and straight. Slowly curl the barbell up by bending your elbows. raise your foot behind your body and toward your buttock as far as you can. Pull the tubing straight back with your elbows. Tighten your abdominal muscles and maintain a neutral. Keep your elbows close to your body. Then slowly lower the weight to the starting position. take a series of steps to each side. Keep your knees slightly bent during the exercise. Then slowly lower the barbell to the starting position. You'll feel tension in the back of your shoulder and the muscles across your upper back. Bent-over row with resistance tubing (to work the muscles in the back of the shoulder. Then return to the starting position. balanced arch in your back.) To do the bent-over row with resistance tubing. The closer you place your foot to the handle. Let your arms hang straight below your shoulders and slowly raise the weight until your elbow lines up just below your shoulder and parallel with your spine. • .o o o • • • • Triceps kickback with resistance tubing (to strengthen and tone the back of your upper arm) To do the triceps kickback with resistance tubing. The squat is a great exercise for strengthening the leg muscles in general. Stop when you're fatigued. then slowly return to the starting position. and stop when you're fatigued or your form begins to suffer. Squat with resistance tubing (the squat targets the quadriceps and the hamstrings.) Video: Biceps curl with barbell (helps you build strength in your biceps. For most people.) start by standing in the middle of the tubing with your feet slightly greater than shoulder-width apart and your knees slightly bent.) wrap the tubing around your feet. Stop when your knees reach a 90degree angle. Seated row with resistance tubing (to work the muscles in your upper back. You might use the notch in the middle of your shoe to hold the tubing in place. Slowly bring your elbows back. If you can't lower your knees to a 90degree angle. As another option. Keep your back straight. You're working the muscles on the outside of your hip. as if you were rowing. It might be easiest to use a resistance tube that has cuffs for the ankles. To start the exercise. It also works the gluteal (popo) muscles. Grasp the handle with your palm facing down and lean forward. You'll feel tension in the muscles in the back of your upper arm. and tighten your abdominal muscles. start by standing with your feet shoulderwidth apart on the center of the tubing. and bend your knees comfortably and keep your back in a neutral position. Hold a dumbbell in your hand and stand with your feet comfortably apart.) start by looping one end of the tubing around your ankle. start by standing on the tubing with the ball of your foot. Tighten your abdominal muscles and slowly move your entire leg outward. and then slowly return to the starting position. Tighten your abdominal muscles. Standing hip abduction with resistance tubing (to work the hip muscles) start by looping the tubing around one of your ankles. Hold on to a stationary object for balance if needed. you might want to place your opposite hand on a wall for support. Grasp both tubing handles with your palms facing in. simply go as low as you can. the greater the resistance. You'll feel tension in the muscles in the front of your upper arm. Bend your knees and lean forward at the hips.

Push upward with your arms on the armrest. cross your arms on your chest rather than locking them behind your head. To avoid straining your neck. Let your arms hang straight below your shoulders. Keep your back and knees straight. try a bridge: Lie on your back with your knees bent (A). then lift up out of the chair by pushing upward with your legs. hold a dumbbell in each hand and stand with your feet about shoulder-width apart. with your elbow bent to 90 degrees. Lie on your back with a dumbbell in each hand. Keep your back in a neutral position. Video: Squat with dumbbell (work the muscles in your thighs and buttocks. Alternate arms during the exercise. letting your arms hang down next to your calves with your elbows slightly bent. Tighten your abdominal muscles. Return to the start position and repeat. hold a dumbbell with your palm facing upward. Visualize yourself lowering your body into a chair. You can do biceps curls while you're standing or sitting. You'll feel tension across your upper chest. put down the weights and try a chair-assisted squat instead. Single-leg abdominal press (The single-leg abdominal press is another popular core exercise: Lie on your back with your knees bent (A). moving the weight upward. stable position. You'll feel tension in the muscles in the back of your lower legs. You'll feel tension in the muscles in the front of your upper arm. Raise your head and shoulders off the floor. Slowly curl the weight up by bending your elbow. This will give you better stability. Let your arms hang straight below your shoulders. Return to the start position and repeat. do not arch or hunch your back during the exercise. Tighten your abdominal muscles. Video: Chest press with dumbbell (work the chest muscles. You'll feel tension in the muscles in your thighs and buttocks. Slowly return to the starting position.(sırtın orta yerindeki kas) sit with your knees bent and hold a dumbbell in each hand. Hold for three deep breaths. lie on your back with a dumbbell in your hand. Sit in a chair. Hold for three deep breaths. Point your upper arm toward the ceiling. If you have trouble doing a standard squat. Tighten your abdominal muscles and slowly descend. Avoid tilting your hips. Bridge (To work various core muscles in combination. Then slowly lower the weights to the starting position. bending through the hips. Slowly straighten the elbow. Keep your back in a neutral position. Then slowly lower the weight to the starting position. step back with one foot while you're doing biceps curls. Rise up onto your toes. if needed. hold a dumbbell in each hand and stand with your feet about shoulder-width apart. not arched and not pressed into the floor. Lean forward. Avoid tilting your hips. • • • Slide show: Core exercises o Abdominal Crunch (Lie on your back and place your feet on a wall so that your knees and hips are bent at 90-degree angles. keeping your elbow close to your body. Slowly press the weights upward until your elbows are almost straight. Slowly raise the weights until your elbows are level with your shoulders. Push your hand o o .If it feels comfortable. knees and ankles while keeping your spine in a balanced. (ayaklar yere üçgen olacak) Hold your upper arms perpendicular to your body and your forearms perpendicular to the floor.which is located in the back of your upper arm. To do a biceps curl with a dumbbell. You'll feel tension in your shoulders and the muscles across your upper back. • • • Video: Reverse fly with dumbbell (you work the rhomboid muscles in your upper back and shoulder region. Raise your right leg off the floor so that your knee and hip are bent at 90degree angles. Tighten your abdominal muscles. The calf muscles are located in the back of the lower legs. Your knees should be centered over your feet and should not move ahead of your toes. Video: Triceps extension with dumbbell (work the triceps muscle. not arched and not pressed into the floor.) Video: Calf raise with dumbbell (work the calf muscles. Don't let your elbows drop below the horizontal line of your body during the exercise. ) • Video: Biceps curl with dumbbell (Specifically. Then slowly lower the weight to the starting position. the biceps curl works the muscles in the front of the upper arm. Raise your hips off the floor until your hips are aligned with your knees and shoulders (B). then slowly return to the starting position. Rest your right hand on top of your right knee (B). You'll feel tension in the muscles in the back of your upper arm.

Push your hands against your knees while using your abdominal muscles to pull your knees toward your hands. Raise your right arm off the floor (A). Hold for three deep breaths. Use your hand to push your leg inward. try variations of the single-leg abdominal press: Opposite hand on opposite knee. Repeat using your other hand and leg. Neither should move from their positions on the floor. Modified plank Lie on your stomach. Your arms will cross over each other. Repeat. Push your hands against your knees while pulling your knees toward your hands. Tighten your abdominal muscles. Place each hand on the opposite knee. Hands on outside of knees. Keep your arms straight. o Single-leg abdominal press variations (To work your core muscles more completely. Hold for three deep breaths. Raise yourself up so that you're resting on your forearms and your knees. but no pain. Quadruped Start on your hands and knees. Hold for three deep breaths. Return to the start position and repeat. Tighten your abdominal muscles. Keeping your shoulders on the floor. Hold for three deep breaths. Repeat with your left arm. Repeat with your right arm and left leg. Hold for three deep breaths. For added challenge. Create resistance by pressing your elbows and your knees toward one another. Raise your right leg off the floor (B). raise your left arm and your right leg at the same time. Rest your hands on top of your knees (B). Raise your right leg off the floor (C). create resistance by pushing your knee away from the center. Lower your right arm and repeat with your left arm. not arched and not pressed into the floor. Hold for three deep breaths. Tighten your abdominal muscles. Tighten your abdominal muscles.against your knee while using your abdominal muscles to pull your knee toward your hand. Align your head and neck with your back. and align your head and neck with your back (A). At the same time. Double-leg abdominal press variations (To work your core muscles more completely. Place your hands directly below your shoulders. and place your shoulders directly above your elbows. Keep your arm straight. You'll be pushing and pulling across the center of your body. Repeat Segmental rotation (Segmental rotation is another way to exercise your core muscles: Lie on your back with your knees bent and your back in a neutral position. Hand on outside of knee. Raise your legs off the floor one at a time so that your knees and hips are bent at 90degree angles. let your knees fall slowly to the left (A). Modified plank variations Lie on your stomach. Hold for three deep breaths. Avoid tilting your hips. Place your hands along the sides of your knees (B). Hold for three deep breaths. Repeat using your other hand and leg. Keep your back in a neutral position. Tighten your abdominal muscles. try variations of the double-leg abdominal press: Opposite hands on opposite knees. Repeat with your right arm and left leg. For added challenge. o o o o o o . Push your right hand against your left knee while pulling your knee toward your hand (A). raise your left arm and your right leg at the same time (D). Tighten your trunk muscles for balance. Return to the start position and repeat. Hold for three deep breaths. and place your shoulders directly above your elbows. Place your left hand along the side of your left knee (B). Raise your right arm off the floor and reach ahead (B). Repeat the exercise to the right (B). Lower your right leg and repeat with your left leg. Align your head and neck with your back. Hold for three deep breaths. Raise yourself up so that you're resting on your forearms and your knees. Go only as far as is comfortable. create resistance by pushing your knees away from the center. try the double-leg abdominal press: Lie on your back with your knees bent (A). Hold for three deep breaths. Repeat with your left leg. You should feel a stretch. Hold for three deep breaths. At the same time. Double-leg abdominal press (When you're comfortable with the single-leg abdominal press. Return to the start position and repeat using your left hand and left knee. Return to the start position. Use your hands to push your knees inward. toward the inside of the knee (A).

being careful not to drop your elbows below the surface of the bench. Then slowly lower the weight to the starting position. Rest your right arm along the side of your body. Then slowly lower the weight to the starting position. o o Slide show: Weight training exercises for major muscle groups o Starting a weight training program Warm up with five to 10 minutes of stretching or brisk walking. Lower your right leg and repeat with your left leg. Triceps extension The triceps extension is an exercise you can do with a dumbbell to strengthen the triceps muscle in the back of your upper arm. Raise your hips off the floor and extend your right hand toward the ceiling (B). Then slowly lower the weight to the starting position. Hold for three deep breaths. Point your upper arm toward the ceiling. Keep your wrist straight and rigid. rest a day between exercising each specific muscle group. Slowly press the weights upward until your elbows are almost straight. hips and knees in alignment. supporting yourself with your hand. Slowly straighten your elbow. To give your muscles time to recover. For a core and stability challenge. use the opposite hand to help keep your arm in a 90-degree position during each extension. Slowly curl the weight up by bending your elbow. With the proper weight. For added challenge. Raise your right arm off the floor (A). with your elbow bent to 90 degrees. Start with one knee resting on a weight bench. For best results. keeping your shoulders. If necessary. keeping your elbow close to your body. Then choose a weight or resistance level heavy enough to tire your muscles after about 12 repetitions. work both biceps at the same time by alternating arms during the exercise. Biceps curl with dumbbell The biceps curl is an exercise you can do with a dumbbell to strengthen the biceps muscle in the front of your upper arm. Repeat. You might also use a folded towel to support your head. raising yourself onto your left forearm (A). You'll feel tension in the muscles in the back of your upper arm. Remember to complement your weight training routine with daily aerobic activity. Bent-over row with dumbbell The bent-over row is an exercise you can do with a dumbbell to strengthen the muscles in the back of your shoulder. You'll feel tension in the back of your shoulder and the muscles across your upper back. Repeat on your right side. Chest press The chest press is an exercise you can do with dumbbells to strengthen the pectoral muscles in the front of your chest. o o o o o . Repeat. Hold the dumbbell with your palm facing upward. You'll feel tension in the muscles in the front of your upper arm. a single set of 12 repetitions can build muscle just as efficiently as can multiple sets of the same exercise. Return to the starting position. Stand up straight with your feet about shoulder-width apart and your knees slightly bent. Repeat. Hold for three deep breaths. Knee extension The knee extension is an exercise you can do with an ankle weight to strengthen the quadriceps muscle in the front of your thigh. Tighten your abdominal muscles. Learn forward. Repeat on your right side. Lie on your back with your knees bent and a dumbbell in each hand. Place your left shoulder directly above your left elbow. Hold a dumbbell in your other hand. moving the weight upward. Repeat. Hold your upper arms perpendicular to your body and your forearms perpendicular to the floor. Superman help you strengthen your lower back: Lie on your stomach with a rolled towel or a small pillow under your hips to support your back. letting your arm hang straight below your shoulder. don't swing your arm or elbow. Lower your right arm and repeat with your left arm. Slowly raise the weight until your elbow lines up just below your shoulder. Raise your right leg off the floor (B). balance on your left hand. You'll feel tension across your upper chest. Lie on your back with a dumbbell in your hand. Hold for three deep breaths. Hold for three deep breaths. Tighten your abdominal muscles.o Side plank The side plank challenges your stability and works the muscles along the side of your body: Lie on your left side.

strengthens the pectoral muscles in the front of your chest and the triceps muscles in the back of your upper arms. Stand with your feet slightly spread apart. your abdomen and your upper arms. with your feet dangling (sallanan) in a relaxed position. then return to the starting position. o o o          SPORTS NUTRİTİON Performance-enhancing drugs: Are they a risk to your health? Eating and exercise: Time it right to maximize your workout Energy drinks: OK for athletes? Insulin: Can it boost athletic performance? 'Natural' steroids: Are they safe? Water: How much should you drink every day? Carbohydrate-loading diet Energy drinks: Do they really give me energy? . Putting your feet under the furniture isn't the only way to get this effect. your abdominal muscles tight and your back straight. Position yourself on your hands and feet with your eyes facing the floor. as shown here. hold dumbbells at your sides with your palms facing your body while you rise up onto your toes. and don't let your knees roll inward or outward. crossing your arms over chest. Repeat. Repeat. For greater challenge. Pause. Then slowly return to the starting position. Do not put your back flat on the floor. If you can't bend your knees to a 90-degree angle. Slowly bend your elbows and lower your chest until your chin reaches the ground. pull up your body half way. Hold your position for a while. Slowly rise up onto your toes. Then return to the starting position. You'll feel tension in the muscles in your back. Slowly straighten your knee. Keep your eyes on your knees while contracting your abdominal muscles gently. pause. Lift your head slowly and gently as you keep your heels on the floor as well your toes flat on the floor. Instead. Place your hands slightly greater than shoulder-width apart and your feet comfortably apart. Calf raise The calf raise is a body resistance exercise that strengthens the calf muscles in the back of your legs. For greater challenge. Keep your back in a neutral position. From the floor. simply go as low as you can. for example. knees and ankles. hold dumbbells at your sides with your palms facing your body while you squat. Repeat. Sit-ups It is a good way to make abdominal muscles stronger. Make sure that your heels are flat on the floor. Slowly descend. keep your back arched but relaxed. The push-up. Stand with your feet slightly greater than shoulder-width apart and your toes pointing ahead. Repeat. Lie down and have your knees bend. Squat The squat is a body resistance exercise that strengthens the quadriceps muscles in the front of your thighs and the hamstring muscles in the back of your thighs. bending through the hips. Then sit on a chair or weight bench. Position your hands on the opposite shoulders. Stop when your knees reach a 90-degree angle. You'll feel tension in your legs and buttocks.Secure an ankle weight to your ankle. Another way to isolate your abdominal muscles during sit-ups is to bend your knees and hips at a 90degree angle while stabilizing your feet against a wall. and then return to the starting position. Bring your torse back to the ground slowly but make sure to keep it elevated slightly off the floor. o Push-up Weight training includes exercises that use your own body weight for resistance. It is necessary to gently tighten the abdominal muscles by drawing in the belly button to the spine.

Step 8 Hamstring. you should successively reduce the intensity of the exercise so that your body gets into the pre-workout stage. And relax. Lower head to left shoulder slowly. Step 10 Entire Body. And raise hands over head. you can cool down by reducing the amount of weight you take on the last set. Repeat with opposite leg.Warm-up exercises Step 1 Upper Body. Stretching The last type of cool down exercise is stretching. Step 6 Calfs. Pull hands over to the left side and then to the right. And relax. So this was all about cooling down exercises. make sure that you use the fourth set to cool down. Stand tall. So at the end of your exercise program. Lean forward and try to touch toes. Repeat warm up on opposite side of the body. Then to cool down you can gradually decrease the speed of the treadmill. then the simplest form of cool down exercise is to reduce the speed of your workout. Repeat. Bend knees slightly and place hands on top of thighs. whether it is cycling. Some people work out all their muscles in one day. Do not strain or bounce. Reduce the Speed If you are doing cardiovascular exercises. Turn until you are can touch the wall with both hands held out in front of the body at shoulder level. Are you looking to ease into getting in shape? This 12-week walking schedule from the National Heart. Suppose you are running on a treadmill. Repeat warm up exercise again. As you can see. Stand up and lower head to right shoulder slowly. Repeat. Repeat. Stretching is crucial to avoid the delayed onset of muscle soreness. Either way. Give arms a good stretch. Place hands behind back and clasp them together. Step 9 Back. Lung. Stretch arms upward gently. Step 4 Shoulder Warm up. hiking. Repeat exercise. and Blood Institute can start you on the path to better fitness and health. Reduce the Intensity If you are performing a heavy workout. Repeat a few more times to warm up this area. by lifting a lesser weight. Stand up on balls of feet and lower heels down. devote around 5-7 minutes for cooling down your body. swimming etc. You can do this for any cardiovascular workout for that matter. Step 5 Hips. Step 2 Back. Repeat. Step 7 Quads. Hold the position for a few seconds. then you will have to stretch all the main muscle groups at the end of your workout. But which are the best exercises for cooling down the body? There are two main types of cool down exercises. Step 3 Neck. Cool Down Exercises So now we have three very good reasons to perform the cool down exercises. Slowly round the back and shoulders lower the head. it is important that you give the muscle that you worked out a good long stretch for around 15-20 seconds. If you exercise all the muscles in one day. Do a half squat and slowly raise up. If you do a 4 set workout. stand and pull one leg up to the chest and lower back down. For the last 3-5 minutes of your workout. cooling down exercises are very important and very simple as well. Walking beginner? Try this 12-week walking schedule **Doesn't include five-minute warm-up and five-minute cool-down time. while others work out one muscle at a time.* . This will gradually ease the body into the state it was in before you started the exercise. clutch hands together in front of chest. Place back against a wall. Return to start position. Stand on your toes and stretch both arms over the head.

so that your belly folds forward toward your thighs. . 3. you may need to talk with your doctor. reverse the steps and lower yourself slowly so you don't "plop" onto the seat. Step 3 Prevent your knees from falling in or out as you stand. 4. press evenly into both feet and lift yourself into the standing position using all the muscles in your legs and hips. 5. Keep them over your middle toes. Step 4 Lean your torso forward from the hips. Week 3days/week weekly total 1 5 minutes 15 minutes 2 7 minutes 21 minutes 3 9 minutes 27 minutes 4 11 minutes 33 minutes 5 13 minutes 39 minutes 6 15 minutes 45 minutes 7 18 minutes 54 minutes 8 20 minutes 60 minutes 9 23 minutes 69 minutes 10 26 minutes 78 minutes 11 28 minutes 84 minutes 12 30 minutes 90 minutes *Before starting this walking plan.Try to walk at least three times each week and continue working your way up to 30 to 60 minutes of walking several days a week. Step 1 Scoot to the front of the chair so that both your feet are firmly on the ground and pointing straight ahead. They don't need to help you stand up. 7. 6. 2. Step 5 When you’ve leaned far enough so that your nose is lined over your toes. Step 6 Relax your neck and shoulders. How to Build Muscle by Standing Up from a Chair 1. Step 7 To sit down in a chair. Step 2 Make sure that your knees point directly ahead and are aligned over your ankles.