(Source: fiti-vation)

“
Lifting weights is inherently empowering, as it’s the first kind of exercise I’ve ever done with the goal of actually getting more powerful. But, what’s interesting is that lifting is the only kind of exercise I’ve ever done where the goal isn’t, in some way or another, tied to actually becoming less powerful. As women, we view exercise as a way to lose weight, or to maintain it. Which is to say, as a way to shrink, or to stay small. Not to say that vanity is necessarily any less of a motivation for women who lift weights than it is for women who spend hours on the elliptical, but there’s a difference between exercising to look strong and exercising to look small. Treating exercise as a means to be more, as opposed to viewing it as a never-ending struggle to be less, is absolutely a game changer. Also, being able to lift really heavy shit off the ground, onto your shoulders, and over your head is really, really fun.
-Christine, Buzzfeed (via missdeejers)

healthfitnessfoodhumour:

Easy Exercises for Super-Toned Arms - Full Video 

This attitude.

This attitude.

(Source: volsreds1)

(Source: mindbodygreen.com)

iamftns:

FBW#8

Hi guys here is another Full Body Workout.

You will only need 27 minutes to do it. 

Repeat all exercises (1+2+3+4+5+6+7+8+9) X2

Then Stretch with 10

Below are a couple of tips for each exercise: 

1- Squat: 

Focus on breathing deeply and moving your entire body. Try not to squat too deep in the first minute. Keep you abs contracted and your chest open. 

2- Scissors: 

Rotate from the waist. The elbow doesn’t have to touch the knee, just focus on the rotation. 

3- Heel Lifts:

The movement is done from a squat position, so it’s important that you try to maintain it during the heel lifts. Search for a position that allows you to execute the movement with safety but remember to challenge yourself. 

Option: Keep the hands on the waist

4- Knee To Elbow / Leg Lift: 

From Downward Dog bring your knee towards your elbow and curl your back, looking to your belly. 

When extending  the leg up push the floor with your hands. Keep your abs engaged all the time. 

5- Front Kick / Lunge: 

Engage you abs for balance. Kick low. 

Option: When doing the lunge the hand doesn’t  touch the floor

6- Squat / Lunge: 

The weight of your body will be on your heels. Keep your abs strong and chest open. 

Option: Don’t squat too low. When doing the lunge the hand doesn’t touch the floor. 

7- Open Leg Rocker: 

This one is a challenge! This movement is all about control. Focus on your abs. Curl your back and look to your belly when rolling back and when sitting open your chest and look forward. 

Option: Keep you legs bent to a 90 degree angle

8- Swimming: 

Engaged your butt and abs. Look forward. Keep your chest off the floor. 

9- Tricep / Cobra: 

This movement is like a dive. When doing the tricep keep your chest next to the floor. For cobra contract your butt and abs and it’s important you keep your legs and feet on the floor. Keep your shoulders relaxed and away from your ears. 

10- Half Circle Pose: 

This beautiful stretch opens and stretches the whole side of the body from foot to fingers. Half circle also opens the chest and the hips and stimulates the respiratory and nervous systems.

Be gentile when putting the supporting hand on the floor, if you can ‘t reach the floor whit your palm put only your fingertips. 

Try to keep your chest open. 

Hope you enjoy it! I’m here if you need any extra tip.

Stay Fit, Stay Well! 

Ana 


blogilates:

my absolute favorite new butt routine. only 4 min and it tones and lifts my booty like crazy! reblog if you wanna do it later.

(Source: bubblywubblydubbly)

hard-workpaysoff: “ WHY WARMING UP IS IMPORTANT? It has been proven by science that warming up helps lessen injuries and aid recovery. Purpose of Warm-up is to Gradually Raise: • The Heart Rate • Blood Pressure • Oxygen Consumption • Elasticity and...

hard-workpaysoff:

WHY WARMING UP IS IMPORTANT? 

It has been proven by science that warming up helps lessen injuries and aid recovery.
 
Purpose of Warm-up is to Gradually Raise:

  • The Heart Rate
  • Blood Pressure 
  • Oxygen Consumption
  • Elasticity and Heat of the Active Muscles 

Warm-ups also: 

  • Release Adrenaline
  • Increase Dilation of Blood Vessels
  • Enable Oxygen in the Blood to Travel at a Greater Speed
  • Increase the Production of Synovial Fluid in the Joints
    - This reduces friction in the joints which allows a more efficient movement
  • Increase the Speed of Muscle Contractions
  • Increase the Induction of Nerve Impulses

Warm-ups will also help psychologically by preparing us for the task at hand and getting us involved in the process. 

WHY COOLING DOWN IS IMPORTANT?

The main goal of a cool down is to decrease the heart rate. 

Cooldowns Help Prevent: 

  • Blood Pooling*
  • Dizziness
  • Fainting

After your workout, your body will be at it’s warmest point, giving you the ultimate opportunity to increase flexibility. Cooldowns also help provide sufficient circulation to the heart, brain and muscles. 

Recovery routines and procedures are vital for avoiding and preventing injuries. If someone begins a workout without being fully recovered from the their previous workout then they are at risk of injury. If you are fully warmed up and things aren’t going right then it is often better to cool down and rest, rather than push through in a compromised state. 

* When exercising your heart is pumping large amounts of blood to the working areas to provide them with the right amount of oxygen, nutrients, etc. When the oxygen and nutrients are used up, the force of the contracting muscles pushes the blood back to the heart be re-oxygenated. But, if you stop exercising and don’t keep moving, the force of the contracting muscles stop too, which then stops pushing the blood back to the heart - blood pooling. This causes the waste products like lactic acid to stay in the muscle and reduces oxygen from getting to the brain which leads to dizziness and even fainting. This is why it is so important to keep moving after any form of exercise. Doing a cool-down after your run is a great way to prevent blood pooling.

- hard-workpaysoff

(Source: theworldwithsarah)

(Source: fitandhealthyhero)

mrsjonie: “Shape Up Your Thighs and Calves. Target area: This exercise works the entire leg, from the calf to the gluteal muscles (the buttocks) and quadriceps (front of the thigh). Form: Choose a platform that ranges in height from a regular step to...

mrsjonie:

Shape Up Your Thighs and Calves. Target area: This exercise works the entire leg, from the calf to the gluteal muscles (the buttocks) and quadriceps (front of the thigh). Form: Choose a platform that ranges in height from a regular step to that of a park bench and ensure your entire foot can fit on the elevated surface. You want to make sure you lean into it and pull your abs in tight so you are using that muscle to get you up and not using your back or momentum to lift you up. Try 3 sets of 15 repetitions. You’ll love it.

Notte Themes     ☾