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Sunday, 13 January 2013
TOP 10 MULTI-TASKING EXCERCISES
Get back to basics with these ten easy-to-do multi-tasking exercises. Not only will your workout be more efficient, you’ll work different muscles simultaneously, tone your body faster, and increase strength. Enjoy!
There’s a reason people are still doing these old-school moves. They work your chest, triceps and core. Be sure to keep your abs engaged and focus your gaze on the floor as you slowly lower and push your body up and down. Inhale as you lower, exhale as you gently press up. Your hands should be a few inches wider than your shoulders.
Work your glutes, hamstrings and quads with squats. Imagine sitting in a chair that’s just a little too far behind you and don’t go lower than 90 degrees. Be careful not to hyperextend your knees.
Another great exercise for your glutes, hamstrings and quads, lunges also help improve balance and work one leg at a time. Be sure to keep your torso upright and don’t hyperextend your knees as you lower your body slowly.
Plank works your abs and lower back while helping shoulder alignment. Be sure to keep your wrists directly under your shoulders and try not to arch your back.
5. Bicep/Hammer curl rotations
This movement works the entire bicep. Start with your elbows at your sides, palms facing up, one weight in each hand. As you raise the weights towards your shoulders, rotate the palms so that they face each other. Slowly lower the weights and rotate the palms up. Be sure not to use the wrists to rotate the weights.
6. Lateral shoulder raises
Lateral, or side raises, help tone the shoulders and build the muscles in your back. As you raise the weights up to shoulder height with your palms facing down, be sure to keep your abs tight and your shoulder blades drawn together and down.
7. Lateral Leg Lifts
This is an amazing way to tone your glutes, target the outer thighs and obliques, and improve balance. Balance on one leg while slowly raising and lowering the opposite leg out to the side. Be sure both hips and shoulders are facing in the same direction, keep your chest open, and try not to swing your leg. Focus on slow movements.
8. Bicycle crunches
Also known as “criss-cross”, this ab move works the lower abs, obliques and helps hamstring flexibility. Start on your back with knees bent, feet in the air. Crunch up and hold. Twist your left shoulder towards your right knee as you extend and straighten your left leg. Return to a neutral position before switching sides. Keep the legs long, toes pointed, and abs engaged.
Start on the floor on your stomach with your arms reaching out in front of you. Very slowly, contract the abs and raise your arms, head, chest off the ground while contracting the glutes and lifting your legs a few inches off the ground. Focus your gaze on the floor, reach your arms and legs long, and hold for 10 seconds. Rest and repeat. Try to imagine your arms and legs reaching towards opposite walls.
10. Wall squat
Stand against a wall, bring your feet a few feet away from the wall, and slowly slide down the wall as if you’re sitting in an imaginary chair. Make sure your knees aren’t bent past your toes. Hold the squat as long as you can and keep your abs engaged. This is really challenging and works the entire lower body.