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Category Archives: Entertainment

The Great Body Exercises

BurpeesIn general, a strong candidate for the “great” title will be any easy to learn exercise that targets multiple muscle groups and gives you the practical strength and muscle tone to meet your fitness goals. Exercises that don’t require fancy, expensive equipment earn extra credit. You’ll learn the body exercises that get you the most results in the shortest period of time.

# Swing Squats : For this exercise, hold a dumbbell or a kettlebell down by your feet with one outstretched arm, then drop into a squat position with your butt pushed behind you, your back straight, and your heels firmly planted. Now, stand about halfway up as you begin to swing the dumbbell up, quickly reverse direction and drop down into a full squat position again, then powerfully stand as you swing the dumbbell overhead. If you do this exercise as explosively as possible, which I highly recommend, you will find that your heart rate will get very high with just a few repetitions, making the swing squat both a cardiovascular and strength building exercise.

# Pike Roll-Out : A 2010 study by the Journal of Orthopaedic and Sports Physical Therapy found, that of the 10 exercises it tested, the pike roll-out combination was the most effective for core muscles. To do it, grab a Swiss ball (also known as an exercise ball or stability ball). Get into a push-up position with your feet on top of the ball. Begin by using your core muscles to lift your butt into the air, over your torso. This is the pike portion of the exercise. As you bring your body back down, allow your body to move along the ball until it’s under your knees and your arms are now out in front of you. This is the roll-out.

# Medicine Ball Slams : This is a great stress-relieving exercise, and also helps to build power and athleticism in the upper body, core, and legs. It is also a very easy full-body exercise to learn. To do a medicine ball slam, you simply get a medicine ball (those big heavy balls you can often find in the corner of the gym), raise it overhead, then swing your arms down as you release the ball and slam it into the ground as hard as possible.

# Turkish Get-Up : I may be a fitness buff, but my history and geography skills aren’t quite up-to-par, so I’m not quite sure how of why this exercise is “Turkish.” But the “Get-Up” part is easy to understand once you’ve tried this move. To complete a Turkish Get-Up, you lie on your side, with a dumbbell in one hand. The dumbbell should be held out at arm’s length. From this position, you simply stand, while keeping the dumbbell overhead at an arm’s length. This means you only have one arm and two legs to help you both stand and push the weight of that dumbbell up as you stand.

# Burpees (also known as Squat-Thrust Jumps) : As an infamous exercise used by fitness bootcamp instructors, the burpee is one of those movements that you can love to hate. It will give you a full body workout in a matter of mere minutes, but also requires a great deal of focus and intensity. To do a burpees : from a standing position, squat down, put your hands on the ground, kick your legs out behind you, do a push-up (optional), then kick the legs back up into a squat position, stand and jump as you swing your arms overhead. If you’re an advanced exerciser or want to add even more “oomph” to this exercise, you can wear a weighted vest as you do your burpees.

# Deadlift : The premise of the deadlift-to-overhead press is fairly simple: you pick a heavy object off the ground and lift it overhead. The object can be a dumbbell, barbell, kettlebell, medicine ball, sandbag, or, if you’re working out with a partner, even another person! When you pick the object off the ground, which is called a deadlift, you’ll need to have good form: looking forward with your knees bent, butt out, and back straight.

# Push-Ups : The push-up might be old school, but it’s effective. There’s a reason the push-up is introduced to most folks in elementary school. It works a wide range of muscles, though they primarily target the chest, triceps and core. Individuals typically lift about 60 percent of their body weight when completing a push-up.

# Lunges : This brilliantly simple exercise isn’t for the fitness weary. The exercise does triple duty by extensively working the quadriceps, the glutes and the hamstrings. Still want more? Hold a dumbbell in each hand while performing the lunge. Like most exercises, lunges can be executed in various ways. The traditional lunge is completed in a stationary position working one leg at a time. Want a change of scenery? Pick a target, say, 50 yards away, and lunge your way toward it. Either way, your legs will be begging for mercy as you finish up.

# Clean and Jerk : The clean and jerk is an explosive lift that targets a lot of useful muscles and can test your endurance. No wonder it’s considered the ultimate test of strength in the Olympic Games. Olympic lifters do the clean and the jerk as one complex lift. Amateur lifters can do them separately. Begin by snapping the weight to the torso until your arms are under the bar. In an explosive movement, push the bar over your head. The hang clean is another version, where the lift starts with the bar already hanging in the individual’s hands, not on the ground.