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Exercise balls, also known as stability balls, are great all-round tools for strengthening and toning.. They are especially effective for helping with core stability. The core muscles in the center of your body, which include your abdominal muscles and your lower back muscles, can be effectively strengthened with regular use of an exercise ball. There are a variety of ways to use the multi-purpose exercise ball to work your various back muscles, and this will give you better muscle symmetry and true strength, as you will be working your tendons and ligaments as well, and will not have the stability of a machine to compensate for any weaknesses. Some back muscle exercises you can try with an exercise ball include the following: Upper Back It is best to use hand weights in conjunction with an exercise ball to effectively work the upper the upper back muscles. Any number of exercises can be done with your hand, arm, chest or upper half stabilized on the ball and your feet on the floor. For instance, try lateral raises and rowing movements with your chest stabilized on the ball and your feet on the floor. For individual sides (to improve symmetry and/or to work a weak side for a few more reps), stand with your non-working arm or hand on the ball for stability and tighten your abs, then perform one-armed raises or rows. Lower Back Extension The lower back often gets missed in workout routines, which is unfortunate as it is an important component in your overall health and strength. This simple (not easy, as balancing on the ball is a great stability exercise on its own!) exercise will help strengthen the muscles in your lower back. Lie with your stomach draped over the exercise ball, feet on the floor and hands behind your head. Using your feet for stability (put them against a wall if need be until you are stronger), lift your head and torso so that you are flexing and tightening your lower back muscles. Do not lead with your neck or head, rather focus on the lower back muscles you are working to ensure they are being isolated. Your glutes will be involved in this as well, especially until your lower back muscles grow stronger.
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6. Drop That Can Of Soda (Including Diet!)
Sodas have become water in American society. In fact, most Americans drink over 2 full glasses of soda every day. It doesn't sound like much at first, but it starts adding up really quick. It's hard to avoid the temptation of a crispy soda whenever you eat greasy food, but once you can control yourself, you'll be rewarded with a drop in your scale. Drinking less soda will decrease your caloric intake, lower your sugar intake, and increase feelings of satiety. This leads to fewer cavities, better health, and more weight loss. 7. Who Cut The Salt No one likes bland food, but the saltier the food gets, the bigger risk you are putting your body in. Salt makes the body retain more water while drying out certain organs. It can also affect your blood pressure and lead to long-term weight gain. What most people don't know is that over 95% of dieters gain weight in the long term. The key isn't to start eating bland food here and now. The best and easiest way is to get used to it little by little. When you're making soup, put 1/4 teaspoon of salt less than what the recipe calls for. Next time, put in 1/2 teaspoon less. By taking things in little increments, you won't noticed the blandness of the food and eventually, you'll be used to using less salt and will prefer food with less salt. That means you'll be healthier and leaner! 8. Go Light! Ever since it became taboo to eat fatty foods, supermarkets have been supplying the world with the "light" version of everything. We've got light/diet soda, light cream, light salad dressing. The sad truth is that "light" isn't universal for "less fat." You will still gain weight with some light foods, but there are some that truly do make you lighter! The following group is made up of foods that actually have less fat: light sour cream, light cream cheese, light cream, light evaporated milk, light coconut milk, light milk. These products can cut out over 30% of fat, giving you a healthier meal and a lighter body. Though other light foods such as light cakes or light peanut butter may contain less fat than their normal counterparts, it may not even be worth the difference. 9. Turn Up the Heat Cayenne peppers can actually help you lose weight! Cayenne peppers have been used in traditional medicine for centuries. As you may or may not know, this amazing pepper is very spicy and that can be attributed to a powerful component that exists in cayenne peppers called capsaicin. Capsaicin not only brings the heat, but it is also the component mainly attributed to help produce such beneficial health effects. Cayenne peppers has been studied and known to have a long list of health benefits from fighting inflammation to boosting your immunity. I know you have been dying to find out that cayenne peppers have been shown to produce weight loss. A double blind placebo controlled study in Maastricht University in the Netherlands found that capsaicin can help sustained fat oxidation and help with weight maintenance. |
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