iranphe.ir



بدن سازی در خانه (2)

میانگین امتیار کاربران: / 11
ضعیفعالی 

 

 


One-legged Hamstring Blaster

Strong hamstrings help power your legs. To challenge these muscles, lie with knees bent at a 90-degree angle and both heels on a chair or stair. Cross one ankle over the opposite thigh just above the knee. Now raise your hips as high as you can and keep your back straight -- do not arch. Pause at the top and slowly lower hips back to the ground and repeat. Switch legs


Chair Dip

This simple move tones the backs of the arms. Sit on the edge of a step or chair, palms on each side, and knees bent to 90-degrees. Now, move your hips forward, off the step, until your hands are supporting your weight. Slowly lower your body, keeping your back very close to the step.  Bend the elbows until you upper arms are parallel to the floor. Slowly push back up and repeat


Double Chair Dip

To really challenge triceps, position two chairs facing each other. Sit on the edge of one, palms on each side of your hips. Straighten your legs and prop up your heels on the opposite chair. Scoot down until you're supporting your weight on your hands. Slowly lower your body by bending your elbows until upper arms are parallel to the floor -- and keep your back close to the chair behind you. Slowly push back up and repeat


Love Handles?

Looking to trim your waist? Your best bet is to work on slimming down all over with a healthy diet and plenty of exercise. Later, you can work on strengthening your core muscles with moves such as wood chops or planks


Basic Plank

This move strengthens all the core muscles, helping to tone the mid-section. Lie on your stomach, elbows close to your sides and directly under your shoulders, palms down. Using your abs, slowly lift your torso off the floor, keeping your torso and legs steady. Don't let your low back sag and don't hike up your hips. Hold this position for 15 seconds or more -- and don't hold your breath



Dynamic Plank

Try this advanced move only after mastering the traditional plank. Support your weight with chest and forearms on top of a fitness ball. Keep legs straight and toes on the floor and contract the abdominals to help stay balanced. Shift your weight to your left leg as you bend your right knee and bring it up to meet the ball; slowly return it to starting position and repeat. Switch legs


Two-Legged Hamstring Curl

A slightly easier hamstring challenge uses two legs. Lie on the floor with heels and ankles on a fitness ball. Dig your heels into the ball and raise your hips as high as you can, while keeping your back straight -- do not arch. Now bend your knees to a 90-degree angle and roll the ball toward you. Pause at the top and slowly lower hips back to the ground and repeat


Ball Plank With Shoulder Extension

Ready to work every muscle in your body? This move comes close, with a special challenge for the core. Put your chest, stomach, and hands (with weights) on a fitness ball, legs straight to the floor. Slowly raise one arm behind you, toward the ceiling. Contract your abs to keep from rolling off the ball, but don't forget to breathe. Pause, slowly return your hand to the ball, and repeat with the other arm



Protect Your Lower Back

If you have low back pain, warm up by gently stretching your hips before working out. Kneel down on one knee with that foot trailing behind you. Keep your legs parallel to each other, hands on the bent knee, and let your hips sink forward to the floor, keeping your upper body straight. Don't lean forward, and keep your knee in line with your ankle. Hold for 30 seconds and switch legs



Sit Much?

Got a desk job? Get up each hour and move a bit, even if you're just walking around the office. Watch your posture -- your ears, shoulders, and hips should be in line. Gentle stretching can also help you feel better after spending all that time at your desk


How Many Reps Are Right for You?

For strength and power, aim for three sets of six reps. For general muscle growth and toning, try three sets of 6-12 reps. If you're striving for muscle endurance, plan on two to three sets of 12 or more reps with 30-second rest periods. Remember, if something doesn't feel right, stop and check with a fitness expert. Depending on your health and physical condition, some exercises may be better for you than others


نظرات   

 
0 #401 Aline 1394-06-06 13:20
I'll right away grab your rss feed as I can not in finding your email subscription hyperlink or e-newsletter service.

Do you've any? Kindly allow me know so that I may just subscribe.

Thanks.

Here is my blog post: webpage (Liliana: http://www.stolofbil.se/component/k2/item/17-transportbil-1?amp)
نقل قول
 
 
0 #402 Charla 1394-06-06 13:20
.

my blog post HotelGoogler Cheap Hotels: http://www.hotelgoogler.com
نقل قول
 
 
0 #403 Cooper 1394-06-06 15:55
.

Also visit my web site - getting Luxury deals: http://www.hotelgoogler.com
نقل قول
 
 
0 #404 Clifford 1394-06-06 18:02
If you desire to increase your know-how only keep
visiting this site and be updated with the hottest news update posted
here.

Feel free to surf to my web page: design shirts
cheap: http://freetshirtdesigner.net
نقل قول
 
 
0 #405 Marietta 1394-06-06 18:41
.

my web blog; Finding cheap hotels: http://www.hotelgoogler.com
نقل قول
 
 
0 #406 Leatha 1394-06-06 19:12
Hello i am kavin, its my first occasion to commenting anyplace, when i
read this post i thought i could also create comment due to this sensible
piece of writing.

my site make my own tshirt: http://makeownshirt.net
نقل قول
 
 
0 #407 Jannette 1394-06-06 20:01
If you want to increase your familiarity only keep
visiting this web site and be updated with the latest news update posted here.


Also visit my site: custom print t shirts: http://hoodiestore.net
نقل قول
 
 
0 #408 Estelle 1394-06-06 20:11
Current rumors suggest that Apple might not release an iPad Air 3 with significant upgrades in the fall.

A fresh deal on the 128 GB iPad Air 2 slashes the price by a lot more than $100 off Apple's current price.


As we get closer to Apple's expected September start of
its Force Touch-equipped iPhone 6s and 6s Plus release, interest in addition has shifted to Apple's next-generation iPads.
We reported details on the iPad mini 4 recently, which, unlike last year's iPad
mini 3, will get a significant update with regards to style and the slate's internals.



Here is my site - bao da ipad
air 2: http://hpstorevn.tumblr.com/post/126375228490/ipad-air-2-v%E1%BA%ABn-l%C3%A0-m%E1%BA%ABu-m%C3%A1y-qu%C3%A1-hot-tr%C3%AAn-th%E1%BB%8B-tr%C6%B0%E1%BB%9Dng
نقل قول
 

اضافه کردن نظر


نکته ها

حمایت جامعه تربیت بدنی و قهرمانان ورزشی از دکتر محمود گودرزی

 

جمع کثیری از اساتید، قهرمانان و نخبگان ورزش و تربیت بدنی کشور حمایت خودشان را از دکتر محمود گودرزی به عنوان وزیر معرفی شده به مجلس برای تصدی وزارت ورزش و جوانان اعلام کرده اند. امید است نمایندگان مجلس با انتخاب خود کمکی باشند برای اصلاح وضعیت وزارت ورزش و جوانان.

لیست اسامی را از اینجا ببینید  

مطالب تصادفی از سایت

iranphe for your business with Joomla ready to go. Launch your online home with iranphe.ir.