Fitness 3. Using Weights
Fortunately, getting fi t doesn’t have to be expensive. Often you can fi nd any required equipment in your home, or you can substitute items. Instead of handheld weights, for example, use water bottles or different-size food cans. Start with lighter weights, fi lling a water bottle halfway, then all the way, and then just using a larger bottle. Water bottles are easy to hold, and can be lifted easily as well. Hold water bottles at your sides and then lift them from the elbow, move your shoulders and arms away from your body and back to your body, and move your arms alternating back and forth across your body. Begin with slow movements, change the pace and keep adding repetitions. You can fi nd exercises on the Internet, as well as on DVD, and practice them anytime, anywhere.
4. Lower-Body Workouts You can do most lower-body exercises on a mat, standing or sitting. Lie on your back and lift your legs, or on your side and lift one leg. Pretend to be riding a bike while your feet are in the air. Not only will your lower body benefi t, you will strengthen your abdominal muscles. Stand behind a chair, hold the back of it and lift one leg, then the other. Increase repetitions and the pace. Also sit on a chair and raise your legs, one at a time or together. Do these exercises while working on the computer, watching TV, or if you need a little stretch after long periods of sitting. You can always run in place, do jumping jacks or do squats. Dancing to music is another great way to strengthen your lower body.
5. Jumping Rope Jumping rope has a powerful effect on the whole body. It gets arms and legs moving, and gives the heart a workout. If you’re a beginner, grab a heavier rope, as its weightiness will make you jump more slowly. As you progress, switch to a lighter rope. You can land on both feet, on one foot at a time, or alternate. Pick up speed or slow down and increase repetitions. Have extra jump ropes on hand for competitions, or just use jumping rope to socialize. Instead of sitting down and talking,
12
Jumping rope has a powerful effect on the whole body
www.readysetgrowmag.com
ISTOCK.COM
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68 |
Page 69 |
Page 70 |
Page 71 |
Page 72 |
Page 73 |
Page 74 |
Page 75 |
Page 76 |
Page 77 |
Page 78 |
Page 79 |
Page 80 |
Page 81 |
Page 82 |
Page 83 |
Page 84 |
Page 85 |
Page 86 |
Page 87 |
Page 88 |
Page 89 |
Page 90 |
Page 91 |
Page 92 |
Page 93 |
Page 94 |
Page 95 |
Page 96 |
Page 97 |
Page 98 |
Page 99 |
Page 100 |
Page 101 |
Page 102 |
Page 103 |
Page 104 |
Page 105 |
Page 106 |
Page 107 |
Page 108