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Transforming your lower
back from a weak link into a strong link in the
kinetic chain of your body is not difficult, but it
does require a disciplined effort. The first thing
you need to do is perform all your lifts with
correct posture from this day forward. In addition,
you need to do some remedial exercises that will
strengthen the lumbar-spine area and return it to
its natural alignment. This week we focus on Top 10
to building a strong lower back.
Enjoy good health,
Namita Nayyar, AFI |
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Aquatic Exercises carry innumerable benefits. The
buoyancy of water can cancel about 90% of a persons body weight, relieving
pressure on ankles, knees, and hips giving you a risk and pain free workout
environment. Exercising in the water also helps to increase your metabolism. A
good one hour aquatic workout can burn up to 500 calories. Water exercises allow
a person to exercise for longer periods of time, in turn increasing a person's
strength and endurance.
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Get tough
Brian Taylor was a nine-year-old boy when he rode a bike over one hundred miles
and raised one hundred dollars for the American Cancer Society. There is more to
the story, for Brian Taylor has only one leg.
It isn't easy for him to ride a bike. He had to beg his mother for a chance to
learn. It was naturally for her to be concerned as he had suffered a number of
scrapes, cuts and bruises and had torn up two brand new bicycles in the process.
Brian's ride took some real effort and ingenuity. He put a strap over the pedal
of the bike to keep his foot fastened to it, to ride like a pro.
Isn't it amazing what can be done when the desire is there! It wasn't
easy for Brian Taylor to do what he did. Get tough on yourself, to
reap life rewards.
Note: WF Members receive motivation like
this in their e-mail box every Monday morning! Those of you looking for added
motivation, can go ahead to download Free motivational Wallpaper Changer at
http://www.womenfitness.net/downloads.htm
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"Do not attempt to do a thing unless you are sure
of yourself; but do not relinquish it simply because
someone else is not sure of you."
-
Stewart E.
White |
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FRUITY BREAD PUDDING
Serves: 4
Ingredients:
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2/3 cup mixed dried fruit
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2/3 cup apple juice
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115 g stale brown or white bread
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1tsp mixed spice
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1 large banana sliced
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2/3 cup skimmed milk
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1 tbsp sugar
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natural low fat yogurt to serve
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Directions:
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Preheat the oven to 200 c. Place the dried
fruit in a small pan with the apple juice and bring to the boil.
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Remove the pan from the heat and stir in the
bread spice and banana spoon the mixture into a shallow 2 pint /5cup oven
proof dish and pour over the milk.
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Sprinkle with demurer sugar and bake for 25-30
minutes until from and golden brown. Serve hot or cold with natural yogurt.
Nutritional Information: (per serving)
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Energy 190 kcals
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Fat 0.89g
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Saturated fat 0.21g
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Cholesterol 0.75 mg
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Fibre 1.8 g
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Top 10 to building a strong
lower back
There are two common sources of a weak lower back.
The first is frequent and prolonged sitting. Spending too much time sitting
tends to weaken the muscles of the lower back and bend the spine out of its
natural alignment. It also tends to weaken the lower abdominals, which are vital
spinal stabilizers.
The second culprit is a biomechanical form of laziness that keeps the lower back
from doing its fair share of the work, and thereby stunts its development. For
example, it takes less energy to bend from the waist to pick an object off the
floor than it does to bend from the hips and knees. But the more often you take
the easy way out when lifting, the less your lower back is able to perform its
stabilizing function properly.
Transforming your lower back from a weak link into a strong link in the kinetic
chain of your body is not difficult, but it does require a disciplined effort.
The first thing you need to do is perform all your lifts with correct posture
from this day forward . In addition, you need to do some remedial exercises that
will strengthen the lumbar-spine area and return it to its natural alignment.
� LOWER BACK EXTENSION:
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Lie facedown with your arms and legs
outstretched.
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Inhale and contract the muscles of your lower
back and buttocks so that your head, arms, upper torso and legs come of the
floor simultaneously.
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Hold this position for a two-count, then
slowly return to the starting position and repeat.
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Perform 10 to 12 repetitions.
Click here, to
read the complete article on
Top 10 to building a strong lower back. |
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