2013년 12월 1일 일요일

AM 8:29

By Deanna Jefferies

In: , , , , , , ,

No comments

About 'the science of weight loss'|...you the real food part of the sandwich on a plate. Since I’m out of time again today, I’ll do...: effective fat loss; permanent fat loss, effective weight loss methods, effective...







About 'the science of weight loss'|...you the real food part of the sandwich on a plate. Since I’m out of time again today, I’ll do...: effective fat loss; permanent fat loss, effective weight loss methods, effective...








Ｄｕｍｂｂｅｌｌｓ,               ａｌｓｏ               ｃａｌｌｅｄ               ｈａｎｄ               ｗｅｉｇｈｔｓ,               ａｒｅ               ｐｒｏｂａｂｌｙ               ｔｈｅ               ｅａｓｉｅｓｔ               ｔｏｏｌｓ               ｔｏ               ｂｏｔｈ               ｆｉｎｄ               ａｎｄ               ｔｏ               ｓｔｏｒｅ               ｗｈｅｎ               ｎｏｔ               ｉｎ               ｕｓｅ.

Ｔｈｅｙ               ａｒｅ               ｓｍａｌｌ               ｂｕｔ               ｐｏｗｅｒｆｕｌ               ａｉｄ               ｉｎ               ｙｏｕｒ               ｗｅｉｇｈｔ-ｌｏｓｓ               ｂａｔｔｌｅ.

Ｔｈｅｒｅ               ｉｓ               ｎｏｔ               ａ               ｓｉｎｇｌｅ               ｐａｒｔ               ｏｆ               ｙｏｕｒ               ｂｏｄｙ               ｔｈａｔ               ｃａｎ               ｎｏｔ               ｂｅ               ｗｏｒｋｅｄ               ｉｎｔｏ               ｓｕｂｍｉｓｓｉｏｎ               ｗｉｔｈ               ｄｕｍｂｂｅｌｌｓ.

Ｂｕｔ               ｔｈｅｒｅ               ａｒｅ               ｓｅｖｅｒａｌ               ｔｈｉｎｇｓ               ｔｏ               ｋｅｅｐ               ｉｎ               ｍｉｎｄ               ｗｈｅｎ               ｄｅｔｅｒｍｉｎｉｎｇ               ｔｈｅ               ｒｉｇｈｔ               ｄｕｍｂｂｅｌｌ               ｆｏｒ               ｙｏｕｒ               ｎｅｅｄｓ               ａｓ               ｗｅｌｌ               ａｓ               ｗｈａｔ               ｍａｎｎｅｒ               ｏｆ               ｅｘｅｒｃｉｓｅ               ｗｉｌｌ               ａｉｄ               ｙｏｕ               ｉｎ               ｎｏｔ               ｂｕｌｋｉｎｇ               ｏｎ               ｍｕｓｃｌｅ               ｂｕｔ               ｉｎｓｔｅａｄ               ｓｃｕｌｐｔｉｎｇ               ｔｈｅ               ｂｏｄｙ               ｙｏｕ               ｄｅｓｉｒｅ.

*Ｐｌｅａｓｅ               ｒｅｍｅｍｂｅｒ               ｔｏ               ｃｏｎｓｕｌｔ               ｙｏｕｒ               ｐｈｙｓｉｃｉａｎ               ｂｅｆｏｒｅ               ｂｅｇｉｎｎｉｎｇ               ａｎｙ               ｅｘｅｒｃｉｓｅ               ｏｒ               ｗｅｉｇｈｔ-ｌｏｓｓ               ｒｅｇｉｍｅｎ.

Ｃｈｏｏｓｉｎｇ               ｗｈｉｃｈ               ｄｕｍｂｂｅｌｌｓ               ａｒｅ               ｒｉｇｈｔ               ｆｏｒ               ｙｏｕ               ｉｓ               ｎｏｔ               ｒｏｃｋｅｔ               ｓｃｉｅｎｃｅ.

Ｔｈｅ               ｆｏｒｍｕｌａ               ｉｓ               ｅａｓｙ               -               ｉｆ               ｙｏｕ               ｃａｎ               ｃｏｍｐｌｅｔｅ               20               ｒｅｐｅｔｉｔｉｏｎｓ               ｏｆ               ａ               ｇｉｖｅｎ               ｅｘｅｒｃｉｓｅ               ｗｉｔｈ               ｌｉｔｔｌｅ               ｅｆｆｏｒｔ,               ｔｈｅｎ               ｔｈｅ               ｄｕｍｂｂｅｌｌ               ｉｓ               ｔｏｏ               ｌｉｇｈｔ.

Ｉｆ               ｂｙ               ｒｅｐｅｔｉｔｉｏｎ               ｎｕｍｂｅｒ               7               ｙｏｕ               ｆｅｅｌ               ａｓ               ｉｆ               ｐｕｋｉｎｇ               ｉｓ               ｉｍｍｉｎｅｎｔ               ｔｈｅｎ               ｔｈｅ               ｄｕｍｂｂｅｌｌ               ｉｓ               ｔｏｏ               ｈｅａｖｙ.

Ｙｏｕ               ｗａｎｔ               ｔｏ               ｆｅｅｌ               ａｓ               ｉｆ               ｙｏｕ               ａｒｅ               ｗｏｒｋｉｎｇ               -               ｓｏ               ｔｈａｔ               ｂｙ               ｔｈｅ               ｔｉｍｅ               ｙｏｕ               ｇｅｔ               ｔｏ               ｒｅｐｅｔｉｔｉｏｎ               ｎｕｍｂｅｒ               20               ｙｏｕ               ａｒｅ               ｄｏｎｅ               ａｎｄ               ｔｈａｎｋｆｕｌ               ｉｔ               ｉｓ               ｏｖｅｒ.

Ｆｕｒｔｈｅｒｍｏｒｅ,               ｎｏｔ               ａｌｌ               ｏｕｒ               ｍｕｓｃｌｅｓ               ｗｅｒｅ               ｍａｄｅ               ｗｉｔｈ               ｔｈｅ               ｓａｍｅ               ｓｔｒｅｎｇｔｈ               ｃａｐａｃｉｔｙ.

Ｔｈｉｓ               ｍｅａｎｓ               ｔｈａｔ               ｗｈｉｌｅ               5               ｌｂｓ               ｍｉｇｈｔ               ｂｅ               ｓｕｆｆｉｃｉｅｎｔ               ｆｏｒ               ｙｏｕｒ               ａｒｍｓ               ｔｈｅｙ               ｗｉｌｌ               ｂｅ               ｎｏｗｈｅｒｅ               ｎｅａｒ               ｓｕｆｆｉｃｉｅｎｔ               ｆｏｒ               ｙｏｕｒ               ｌｅｇｓ.

Ｔｈｉｓ               ｉｓ               ｗｈｙ               Ｉ               ｓｕｇｇｅｓｔ               ｐｕｒｃｈａｓｉｎｇ               ｓｅｖｅｒａｌ               ｗｅｉｇｈｔｓ               ｏｆ               ｄｕｍｂｂｅｌｌ,               ｉｆ               ｔｈｅ               5ｌｂｓ               ｗａｓ               ｓｕｆｆｉｃｉｅｎｔ               ｆｏｒ               ｙｏｕｒ               ａｒｍｓ               ｔｈｅｎ               ｙｏｕ               ｗｉｌｌ               ｗａｎｔ               ａｂｏｕｔ               ｄｏｕｂｌｅ               ｔｈａｔ               ｆｏｒ               ｙｏｕｒ               ｌｅｇｓ.

Ｓｏ,               Ｉ               ｓｕｇｇｅｓｔ               ｇｅｔｔｉｎｇ               5ｌｂｓ,               8ｌｂｓ               ａｎｄ               10ｌｂｓ               ｄｕｍｂｂｅｌｌｓ.
               Ｈｏｗ               ｄｏ               ｙｏｕ               ｋｅｅｐ               ｆｒｏｍ               ａｄｄｉｎｇ               ｉｎｃｈｅｓ?

Ｔｈｅ               ｓｏｌｕｔｉｏｎ               ｉｓ               ａｃｔｕａｌｌｙ               ｅａｓｉｅｒ               ｔｈａｎ               ｙｏｕ               ｔｈｉｎｋ.

Ｅａｃｈ               ｔｉｍｅ               ｙｏｕ               ｗｏｒｋｏｕｔ               ｗｉｔｈ               ｗｅｉｇｈｔｓ               -               ｗｈｉｃｈ               ｓｈｏｕｌｄ               ｂｅ               ａｎ               ａｖｅｒａｇｅ               ｏｆ               2               ｔｏ               4               ｔｉｍｅｓ               ｐｅｒ               ｗｅｅｋ               -               ｙｏｕ               ｗａｎｔ               ｔｏ               ｆｏｃｕｓ               ｏｎ               ｙｏｕｒ               ｅｎｔｉｒｅ               ｂｏｄｙ.

Ｄｏｎ'ｔ               ｗｏｒｋ               ｙｏｕｒ               ｌｅｇｓ               ｏｎｅ               ｄａｙ               ａｎｄ               ｙｏｕｒ               ａｒｍｓ               ａｎｏｔｈｅｒ,               ｔｈｉｓ               ｉｓ               ｈｏｗ               ｔｈｏｓｅ               ｗｈｏ               ｗａｎｔ               ｔｏ               ａｄｄ               ｉｎｃｈｅｓ               ｃｏｎｓｅｒｖｅ               ｅｎｅｒｇｙ               ｔｏ               ｂｕｌｋ.

Ｙｏｕ               ｓｈｏｕｌｄ               ｂｅ               ａｂｌｅ               ｔｏ               ｄｏ               ｎｏ               ｍｏｒｅ               ｔｈａｎ               1-2               ｅｘｅｒｃｉｓｅｓ               ｐｅｒ               ｍｕｓｃｌｅ               ｇｒｏｕｐ               -ｉｎｓｔｅａｄ               ｏｆ               ｆｏｃｕｓｉｎｇ               ｏｎ               ｅａｃｈ               ｉｎｄｉｖｉｄｕａｌ               ｍｕｓｃｌｅ.

Ｔｈｉｓ               ｍｅａｎｓ               1-2               ｅｘｅｒｃｉｓｅｓ               ｆｏｒ               ｙｏｕｒ               ｌｅｇｓ,               1-2               ｅｘｅｒｃｉｓｅｓ               ｆｏｒ               ｙｏｕｒ               ｃｏｒｅ,               1-2               ｅｘｅｒｃｉｓｅｓ               ｆｏｒ               ｙｏｕｒ               ａｒｍｓ,               ａｎｄ               1-2               ｅｘｅｒｃｉｓｅｓ               ｔｈａｔ               ａｒｅ               ｆｏｒ               ｙｏｕｒ               ｂｏｄｙ               ａｓ               ａ               ｗｈｏｌｅ.

Ｉｎ               ｔｏｔａｌ               ｙｏｕ               ｓｈｏｕｌｄ               ｈａｖｅ               ａｂｏｕｔ               7               ｓｔｒｅｎｇｔｈ               ｔｒａｉｎｉｎｇ               ｅｘｅｒｃｉｓｅｓ,               ｏｒ               ｙｏｕ               ｃａｎ               ｆｏｃｕｓ               ｏｎ               ｕｓｉｎｇ               5-7               ｔｏｔａｌ               ｂｏｄｙ               ｅｘｅｒｃｉｓｅｓ               ｏｎｌｙ.

Ｆｏｒ               ｗｅｉｇｈｔ-ｌｏｓｓ               ｙｏｕ               ａｒｅ               ｌｏｏｋｉｎｇ               ｆｏｒ               ｈｉｇｈ               ｒｅｐｅｔｉｔｉｏｎｓ               ａｎｄ               ｓｅｔｓ.

Ｔｒｙ               ｓｔａｒｔｉｎｇ               ｏｕｔ               ｗｉｔｈ               12-15               ｒｅｐｅｔｉｔｉｏｎｓ               ａｎｄ               2-3               ｓｅｔｓ,               ｂｕｔ               ｄｏｎ'ｔ               ｂｅ               ａｆｒａｉｄ               ｔｏ               ｂｕｍｐ               ｔｈｏｓｅ               ｎｕｍｂｅｒｓ               ｕｐ               ｔｏ               20-25               ｒｅｐｓ               ａｎｄ               4               ｓｅｔｓ               ｉｆ               ｎｅｅｄｅｄ.
               Ｆｏｃｕｓｉｎｇ               ｏｎ               ｙｏｕｒ               ｔｏｔａｌ               ｂｏｄｙ               ｈａｓ               2               ｍａｊｏｒ               ｗｅｉｇｈｔ               ｌｏｓｓ               ｂｅｎｅｆｉｔｓ.

1.

Ｙｏｕ               ｗｉｌｌ               ｂｅ               ｂｕｒｎｉｎｇ               ｔｈｅ               ｍａｘｉｍｕｍ               ａｍｏｕｎｔ               ｏｆ               ｃａｌｏｒｉｅｓ               ｐｏｓｓｉｂｌｅ               (ｓｉｎｃｅ               ｙｏｕｒ               ｌａｒｇｅｒ               ｍｕｓｃｌｅｓ               ｌｉｋｅ               ｙｏｕｒ               ｌｅｇｓ               ａｎｄ               ｂａｃｋ               ｗｉｌｌ               ｐｉｃｋ               ｕｐ               ｔｈｅ               ｓｌａｃｋ               ｆｏｒ               ｙｏｕｒ               ｓｍａｌｌｅｒ               ｍｕｓｃｌｅｓ               ｌｉｋｅ               ｙｏｕｒ               ａｒｍｓ)               ａｎｄ               ｂｕｒｎｉｎｇ               ｃａｌｏｒｉｅｓ               ｉｓ               ｔｈｅ               ｂａｓｉｓ               ｆｏｒ               ｗｅｉｇｈｔ-ｌｏｓｓ.

2.

Ｙｏｕ               ｗｉｌｌ               ａｖｏｉｄ               ｂｕｌｋｉｎｇ               ａｎｄ               ｉｎｓｔｅａｄ               ｆｏｃｕｓ               ｏｎ               ｓｈａｐｉｎｇ               ｔｈｅ               ｍｕｓｃｌｅ.
               Ｏｎｅ               ｍｏｒｅ               ｔｒｉｃｋ               ｔｏ               ｕｓｉｎｇ               ｄｕｍｂｂｅｌｌｓ               ｆｏｒ               ｗｅｉｇｈｔ-ｌｏｓｓ?

Ｍｉｘ               ｕｐ               ｙｏｕｒ               ｍｏｖｅｍｅｎｔｓ               ａｎｄ               ｙｏｕｒ               ｅｘｅｒｃｉｓｅｓ.

Ｍａｋｅ               ｓｕｒｅ               ｙｏｕ               ｄｏｎ'ｔ               ｇｅｔ               ｉｎｔｏ               ａ               ｒｕｔ               ｏｆ               ｒｅｐｅｔｉｔｉｏｎ               ｅａｃｈ               ｔｉｍｅ               ｙｏｕ               ｗｏｒｋｏｕｔ.

Ｄｏｎ'ｔ               ｒｅｐｅａｔ               ｅｘａｃｔｌｙ               ｔｈｅ               ｓａｍｅ               ｅｘｅｒｃｉｓｅ,               ｃｈａｎｇｅ               ｔｈｅ               ｏｒｄｅｒ               ｏｆ               ｙｏｕｒ               ｅｘｅｒｃｉｓｅｓ,               ｓｌｉｇｈｔｌｙ               ａｄｊｕｓｔ               ｔｈｅ               ｓｐｅｅｄ,               ｃｈａｎｇｅ               ｔｈｅ               ｎｕｍｂｅｒ               ｏｆ               ｒｅｐｅｔｉｔｉｏｎｓ               ｏｒ               ｓｅｔｓ               (ｈｏｗ               ｍａｎｙ               ｔｉｍｅｓ               ｙｏｕ               ｃｏｍｅ               ｂａｃｋ               ｔｏ               ａｎ               ｅｘｅｒｃｉｓｅ),               ｅｔｃ.

Ｔｈｉｓ               ｗｉｌｌ               ｈｅｌｐ               ｙｏｕｒ               ｍｉｎｄ               ｔｏ               ｋｅｅｐ               ｆｒｏｍ               ｇｏｉｎｇ               ｎｕｔｓ               ｗｉｔｈ               ｂｏｒｅｄｏｍ,               ｂｕｔ               ｉｔ               ｗｉｌｌ               ａｌｓｏ               ｋｅｅｐ               ｙｏｕｒ               ｂｏｄｙ               ｂｕｒｎｉｎｇ               ｔｈｅ               ｍａｘｉｍｕｍ               ｄｅｓｉｒｅｄ               ｃａｌｏｒｉｅｓ               -               ｈｅｌｐｉｎｇ               ｙｏｕ               ｔｏ               ａｃｈｉｅｖｅ               ｙｏｕｒ               ｇｏａｌｓ.

Ｓｔａｒｔ               ｗｉｔｈ               ｓｌｏｗ               ｍｏｖｅｍｅｎｔｓ               -               Ｉ               ａｌｗａｙｓ               ｔｅａｃｈ               ｍｙ               ｃｌｉｅｎｔｓ               ｔｈｅ               4-3-2-1               ｃｏｕｎｔｉｎｇ               ｓｙｓｔｅｍ               ｔｏ               ｋｅｅｐ               ｆｒｏｍ               ｇｏｉｎｇ               ｆａｓｔ.

Ｆｏｒ               ｅｘａｍｐｌｅ,               ｗｉｔｈ               ａ               ｓｑｕａｔ,               ａｓ               ｔｈｅｙ               ｌｏｗｅｒ               ｉｎｔｏ               ｔｈｅ               ｓｑｕａｔｔｅｄ               ｐｏｓｉｔｉｏｎ               ｔｈｅｙ               ｈａｖｅ               ｔｏ               ｃｏｕｎｔ               ｓｌｏｗｌｙ               ｆｒｏｍ               1-4,               ｏｎｃｅ               ａｔ               ｔｈｅｉｒ               ｄｅｅｐｅｓｔ               ｐｏｓｉｔｉｏｎ               ｔｈｅｙ               ｈａｖｅ               ｔｏ               ｈｏｌｄ               ｔｏ               ｍｏｔｉｏｎ               ｆｏｒ               ａｎｏｔｈｅｒ               ｃｏｕｎｔ               ｏｆ               4,               ｔｈｅｎ               ｐｕｓｈ               ｔｈｒｏｕｇｈ               ｔｈｅ               ｈｅｅｌｓ               ｔｏ               ｓｔｒａｉｇｈｔｅｎ               ｔｈｅ               ｌｅｇｓ               ｗｉｔｈ               ａ               ｆｉｎａｌ               ｃｏｕｎｔ               ｏｆ               4.

Ｗｈｙ?

Ｗｅｌｌ               ｗｉｔｈ               ｓｐｅｅｄ               ｙｏｕ               ｇａｉｎ               ｍｏｍｅｎｔｕｍ,               ｕｓｉｎｇ               ｔｈｅ               ｍｕｓｃｌｅ               ｌｅｓｓ,               ｗｈｉｃｈ               ｍｅａｎｓ               ｓｃｕｌｐｔｉｎｇ               ｔｈｅ               ｍｕｓｃｌｅ               ｌｅｓｓ               ｂｕｔ               ｇｅｔｔｉｎｇ               ａ               ｄｉｆｆｅｒｅｎｔ               ｃａｌｏｒｉｅ               ｂｕｒｎ               ｏｕｔ               ｏｆ               ｔｈｅ               ｗｏｒｋｏｕｔ.

Ｉｔ'ｓ               ｏｎｅ               ｏｆ               ｔｈｅ               ｍａｊｏｒ               ａｄｊｕｓｔｍｅｎｔｓ               ｙｏｕ               ｃａｎ               ｍａｋｅ               -               Ｓｐｅｅｄ.

Ｏｎｅ               ｗｅｅｋ               ｗｏｒｋ               ａｔ               ａ               ｓｎａｉｌ'ｓ               ｐａｃｅ,               ａｎｏｔｈｅｒ               ｗｅｅｋ               ｕｓｅ               ｌｉｇｈｔ               ｗｅｉｇｈｔ               ａｎｄ               ｍｏｖｅ               ｑｕｉｃｋｌｙ.

Ｈａｖｅ               ｆｕｎ               ｗｉｔｈ               ｉｔ!
               Ｈｅｒｅ               ａｒｅ               ｓｏｍｅ               ｅｘａｍｐｌｅｓ               ｏｆ               ｇｒｅａｔ               ｅｘｅｒｃｉｓｅｓ               ｆｏｒ               ｗｅｉｇｈｔ-ｌｏｓｓ               ｕｓｉｎｇ               ｄｕｍｂｂｅｌｌｓ:
               Ｔｏｔａｌ               Ｂｏｄｙ               Ｅｘｅｒｃｉｓｅｓ               
               1)               Ｓｑｕａｔ               Ｃｕｒｌ               Ｏｖｅｒｈｅａｄ               Ｐｒｅｓｓ               -               Ｈｏｌｄ               ｗｅｉｇｈｔｓ               ａｔ               ｙｏｕｒ               ｓｉｄｅ,               ｆｅｅｔ               ｓｈｏｕｌｄｅｒ               ｗｉｄｔｈ               ａｐａｒｔ,               ｓｈｏｕｌｄｅｒｓ               ｒｏｌｌｅｄ               ｂａｃｋ               ａｎｄ               ａｂｓ               ｄｒａｗｎ               ｉｎ               ｔｉｇｈｔ.

Ｓｉｔ               ｂａｃｋ               ａｓ               ｉｆ               ｔｈｅｒｅ               ｉｓ               ａ               ｃｈａｉｒ               ａ               ｆｅｗ               ｆｅｅｔ               ｂｅｈｉｎｄ               ｙｏｕ               (ｋｎｅｅｓ               ｓｔａｙ               ｏｖｅｒ               ｙｏｕｒ               ａｎｋｌｅｓ,               ｔｉｐｓ               ｆｏｒｗａｒｄ               ａｔ               ｔｈｅ               ｈｉｐｓ               ｓｌｉｇｈｔｌｙ,               ｋｅｅｐｉｎｇ               ｓｐｉｎｅ               ｓｔｒａｉｇｈｔ);               ａｓ               ｙｏｕ               ｌｉｆｔ               ｔｈｅ               ｗｅｉｇｈｔｓ               ｔｏ               ｙｏｕｒ               ｓｈｏｕｌｄｅｒｓ               ｉｎ               ａ               ｂｉｃｅｐ               ｃｕｒｌ.

Ｐｕｓｈ               ｔｈｒｏｕｇｈ               ｙｏｕｒ               ｈｅｅｌｓ               ｔｏ               ｓｔｒａｉｇｈｔｅｎ               ｔｈｅ               ｌｅｇｓ               ａｓ               ｙｏｕ               ｐｕｓｈ               ｔｈｅ               ｗｅｉｇｈｔ               ｏｖｅｒ               ｈｅａｄ.

Ｒｅｌｅａｓｅ               ａｒｍｓ               ｂａｃｋ               ｔｏ               ｙｏｕｒ               ｓｉｄｅｓ.


               2)               Ｉｓｏｍｅｔｒｉｃ               Ｗａｌｌ               Ｓｑｕａｔ               ｗ/               Ａｌｔｅｒｎａｔｉｎｇ               Ｃｕｒｌｓ               -               Ｓｔａｎｄ               ｗｉｔｈ               ｙｏｕｒ               ｂａｃｋ               ｔｏｕｃｈｉｎｇ               ｔｈｅ               ｗａｌｌ,               ｈｏｌｄｉｎｇ               ｗｅｉｇｈｔｓ               ｉｎ               ｅａｃｈ               ｈａｎｄ               ｄｏｗｎ               ｂｙ               ｙｏｕｒ               ｓｉｄｅｓ.

Ｗａｌｋ               ｆｅｅｔ               ｆｏｒｗａｒｄ               ａｂｏｕｔ               ａ               ｆｏｏｔ.

Ｌｏｗｅｒ,               ｂｅｎｄｉｎｇ               ｋｎｅｅｓ               ｔｏ               90               -               ｋｎｅｅｓ               ｓｈｏｕｌｄ               ｓｔｉｌｌ               ｂｅ               ｄｉｒｅｃｔｌｙ               ｏｖｅｒ               ｙｏｕｒ               ａｎｋｌｅｓ.

Ｋｅｅｐ               ｓｈｏｕｌｄｅｒｓ               ｒｏｌｌｅｄ               ｂａｃｋ,               ｃｈｅｓｔ               ｐｒｏｕｄ               ａｎｄ               ａｂｓ               ｄｒａｗｎ               ｉｎ               ｔｉｇｈｔ.

Ｌｏｃｋ               ｙｏｕｒ               ｅｌｂｏｗｓ               ｎｅｘｔ               ｔｏ               ｙｏｕｒ               ｒｉｂｓ.

Ｌｉｆｔ               ｏｎｅ               ｗｅｉｇｈｔ               ａｔ               ａ               ｔｉｍｅ               ｉｎｔｏ               ａ               ｂｉｃｅｐ               ｃｕｒｌ.

Ｍａｉｎｔａｉｎ               ｓｔｅａｄｙ               ｐｏｓｉｔｉｏｎ.


               3)               Ｐｕｓｈ-ｕｐ               Ｒｏｗ               -               Ｐｌａｃｅ               ｏｎｅ               ｄｕｍｂｂｅｌｌ               ｏｎ               ｔｈｅ               ｆｌｏｏｒ               ｂｅｔｗｅｅｎ               ｙｏｕｒ               ｈａｎｄｓ.

Ａｓｓｕｍｅ               ａ               ｐｕｓｈｕｐ               ｐｏｓｉｔｉｏｎ.

Ａｂｓ               ｄｒａｗｎ               ｉｎ               ｔｉｇｈｔ               ａｎｄ               ｓｈｏｕｌｄｅｒｓ               ｒｏｌｌｅｄ               ｂａｃｋ.

Ｂｅｎｄ               ｔｈｅ               ｅｌｂｏｗｓ               ｐｅｒｆｏｒｍｉｎｇ               ａ               ｐｕｓｈｕｐ.

Ｐｕｓｈ               ｔｈｒｏｕｇｈ               ｔｈｅ               ｐａｌｍｓ               ｔｏ               ｓｔｒａｉｇｈｔｅｎ               ｔｈｅ               ａｒｍｓ.

Ｇｒａｂ               ｔｈｅ               ｄｕｍｂｂｅｌｌ               ｗｉｔｈ               ｏｎｅ               ｈａｎｄ.

Ｐｕｌｌ               ｗｅｉｇｈｔ               ｕｐ               ｔｏ               ｙｏｕｒ               ｒｉｂｓ.

Ｐｌａｃｅ               ｗｅｉｇｈｔ               ｂａｃｋ               ｏｎ               ｔｈｅ               ｆｌｏｏｒ               ａｎｄ               ｒｅｐｅａｔ               ｐｕｓｈｕｐ               ｔｈｅｎ               ｒｏｗ               ｏｎ               ｔｈｅ               ｏｔｈｅｒ               ｓｉｄｅ.
               Ｕｐｐｅｒ               Ｂｏｄｙ               Ｅｘｅｒｃｉｓｅｓ               
               1)               Ｌａｔｅｒａｌ               Ｒａｉｓｅ               Ｒｏｔａｔｉｏｎｓ               -               Ｓｔａｎｄ               ｔａｌｌ,               ｗｅｉｇｈｔｓ               ｄｏｗｎ               ｂｙ               ｙｏｕｒ               ｓｉｄｅｓ.

Ｂｅｎｄ               ｅｌｂｏｗｓ               ｔｏ               90.

Ｔｉｇｈｔｅｎ               ｙｏｕｒ               ａｂｄｏｍｅｎ.

Ｌｉｆｔ               ａｒｍｓ               ｏｕｔ               ｗｉｄｅ               ｕｎｔｉｌ               ｆｏｒｅａｒｍｓ               ａｒｅ               ｐａｒａｌｌｅｌ               ｔｏ               ｔｈｅ               ｆｌｏｏｒ.

Ｈｏｌｄ               ｔｈａｔ               ｐｏｓｉｔｉｏｎ               ａｓ               ｙｏｕ               ｔｗｉｓｔ               ｙｏｕｒ               ｔｏｒｓｏ               ｔｏ               ｏｎｅ               ｓｉｄｅ               -               ｋｅｅｐｉｎｇ               ｈｉｐｓ               ｆｏｒｗａｒｄ.

Ｕｎｗｉｎｄ               ｔｏ               ａｇａｉｎ               ｆａｃｅ               ｆｒｏｎｔ.

Ｒｅｌｅａｓｅ               ａｒｍｓ               ｂａｃｋ               ｔｏ               ｙｏｕｒ               ｓｉｄｅ.

Ｒｅｐｅａｔ               ｏｎ               ｔｈｅ               ｏｔｈｅｒ               ｓｉｄｅ               
               2)               Ｓｅａｔｅｄ               Ｓｅｘｙ               Ａｒｍｓ               -               Ｓｉｔ               ｔａｌｌ               ａｔ               ｔｈｅ               ｅｄｇｅ               ｏｆ               ａ               ｃｈａｉｒ,               ｈｏｌｄｉｎｇ               ｗｅｉｇｈｔ               ｉｎ               ｅａｃｈ               ｈａｎｄ               ｄａｎｇｌｉｎｇ               ｔｏｗａｒｄ               ｔｈｅ               ｆｌｏｏｒ               ｂｙ               ｙｏｕｒ               ｓｉｄｅｓ.

Ｒｏｌｌ               ｂａｃｋ               ｙｏｕｒ               ｓｈｏｕｌｄｅｒｓ               ａｎｄ               ｔｉｇｈｔｅｎ               ｙｏｕｒ               ａｂｄｏｍｅｎ.

Ｋｅｅｐ               ｅｌｂｏｗｓ               ｌｏｃｋｅｄ               ｔｏ               ｙｏｕｒ               ｓｉｄｅｓ               (ｎｏ               ｒｏｔａｔｉｎｇ               ｏｆ               ｔｈｅ               ｓｈｏｕｌｄｅｒ)               ｂｅｎｄ               ｔｈｅ               ｅｌｂｏｗ               ｔｏ               ｐｅｒｆｏｒｍ               15               ｂｉｃｅｐ               ｃｕｒｌｓ.

Ｔｉｐ               ｙｏｕｒ               ｂｏｄｙ               ｆｏｒｗａｒｄ,               ｌｙｉｎｇ               ｏｖｅｒ               ｙｏｕｒ               ｔｈｉｇｈｓ               ｗｉｔｈ               ｙｏｕｒ               ｓｐｉｎｅ               ｓｔｉｌｌ               ｓｔｒａｉｇｈｔ,               ｂｅｎｄ               ｙｏｕｒ               ｅｌｂｏｗｓ               ｔｏｗａｒｄ               ｔｈｅ               ｃｅｉｌｉｎｇ               (ｂｅ               ｓｕｒｅ               ｔｏ               ｔｕｃｋ               ｙｏｕｒ               ｃｈｉｎ               ｓｏ               ｙｏｕｒ               ｎｅｃｋ               ｄｏｅｓｎ'ｔ               ｇｅｔ               ｓｏｒｅ).

Ｓｌｏｗｌｙ               ｅｘｔｅｎｄ               ｙｏｕｒ               ａｒｍｓ               ｂｅｈｉｎｄ               ｙｏｕ               ｉｎ               ａ               ｔｒｉｃｅｐｓ               ｅｘｔｅｎｓｉｏｎ.

Ｏｎｃｅ               ｙｏｕ'ｖｅ               ｐｅｒｆｏｒｍｅｄ               15               ｒｅｐｅｔｉｔｉｏｎｓ,               ｓｉｔ               ｂａｃｋ               ｕｐ               ｔａｌｌ               ａｎｄ               ｐｅｒｆｏｒｍ               15               ｌａｔｅｒａｌ               ｒａｉｓｅｓ               -               ｋｅｅｐｉｎｇ               ｔｈｅ               ａｒｍｓ               ｓｔｒａｉｇｈｔ               ｌｉｆｔ               ｔｈｅｍ               ｏｕｔ               ｗｉｄｅ               ｕｎｔｉｌ               ｔｈｅｒｅ               ｉｓ               ａ               ｓｔｒａｉｇｈｔ               ｌｉｎｅ               ｆｒｏｍ               ｏｎｅ               ｈａｎｄ               ａｃｒｏｓｓ               ｙｏｕｒ               ｓｈｏｕｌｄｅｒｓ               ｔｏ               ｔｈｅ               ｏｔｈｅｒ               ｈａｎｄ.

Ｆｉｎａｌｌｙ,               ａｆｔｅｒ               ｐｅｒｆｏｒｍｉｎｇ               15               ｒｅｐｓ               ｏｆ               ｔｈｅ               ｌａｔｅｒａｌ               ｒａｉｓｅｓ,               ｔｉｐ               ｂａｃｋ               ｏｖｅｒ               ｉｎｔｏ               ｔｈｅ               ｓａｍｅ               ｐｏｓｉｔｉｏｎ               ａｓ               ｔｒｉｃｅｐｓ,               ａｎｄ               ｐｅｒｆｏｒｍ               15               ｒｅｐｅｔｉｔｉｏｎｓ               ｏｆ               ａ               ｒｅｖｅｒｓｅ               ｆｌｙ.

Ｌｅｔｔｉｎｇ               ｙｏｕｒ               ａｒｍｓ               ｄａｎｇｌｅ               ｔｏｗａｒｄ               ｔｈｅ               ｆｌｏｏｒ               ｏｎ               ｅｉｔｈｅｒ               ｓｉｄｅ               ｏｆ               ｙｏｕｒ               ｌｅｇｓ               -               ｓｈｏｕｌｄｅｒｓ               ｒｏｌｌｅｄ               ｂａｃｋ               ａｗａｙ               ｆｒｏｍ               ｙｏｕｒ               ｅａｒｓ               ａｎｄ               ｃｈｉｎ               ｔｕｃｋｅｄ.

Ｓｌｏｗｌｙ               ｌｉｆｔ               ｔｈｅ               ａｒｍｓ               ｏｕｔ               ｗｉｄｅ               ｔｏ               ｔｈｅ               ｓｉｄｅ               ｌｉｋｅ               ａ               ｐａｉｒ               ｏｆ               ｗｉｎｇｓ.


               
               Ｌｏｗｅｒ               Ｂｏｄｙ               Ｅｘｅｒｃｉｓｅｓ               
               1)               Ｓｔｅｐ               Ｂａｃｋ               Ｌｕｎｇｅ               -               Ｈｏｌｄｉｎｇ               ｔｈｅ               ｗｅｉｇｈｔｓ               ａｔ               ｙｏｕｒ               ｓｉｄｅｓ,               ｒｏｌｌ               ｙｏｕｒ               ｓｈｏｕｌｄｅｒｓ               ｂａｃｋ               ａｂｓ               ｄｒａｗｎ               ｉｎ               ｔｉｇｈｔ.

Ｓｔｅｐ               ｏｎｅ               ｆｏｏｔ               ａｂｏｕｔ               2               ｆｅｅｔ               ｂｅｈｉｎｄ               ｙｏｕ,               ｋｅｅｐｉｎｇ               ｓｐｉｎｅ               ｓｔｒａｉｇｈｔ               ａｎｄ               ｔａｌｌ.

Ｄｒｏｐ               ｙｏｕｒ               ｒｅａｒ               ｋｎｅｅ               ｔｏｗａｒｄ               ｔｈｅ               ｆｌｏｏｒ               ｕｎｔｉｌ               ｂｏｔｈ               ｋｎｅｅｓ               ａｒｅ               ｂｅｎｔ               ｔｏ               90.

Ｐｕｓｈ               ｔｈｒｏｕｇｈ               ｔｈｅ               ｈｅｅｌ               ｏｆ               ｔｈｅ               ｌｅａｄ               ｌｅｇ               ｔｏ               ｐｕｓｈ               ｂａｃｋ               ｕｐ               ｔｏ               ｓｔａｒｔ               ｐｏｓｉｔｉｏｎ.


               2)               Ｌｕｎｇｅ               Ｐｏｐ               -               Ｈｏｌｄ               ｗｅｉｇｈｔ               ｉｎ               ｆｒｏｎｔ               ｏｆ               ｙｏｕｒ               ｈｅａｒｔ.

Ｓｈｏｕｌｄｅｒｓ               ｒｏｌｌｅｄ               ｂａｃｋ,               ａｂｓ               ｔｉｇｈｔ.

Ｐｏｗｅｒ               (ｈｏｐ)               ｏｎｅ               ｌｅｇ               ｂａｃｋ               ａｂｏｕｔ               2               ｆｅｅｔ,               ｂｅｎｄｉｎｇ               ｂｏｔｈ               ｋｎｅｅｓ               ｕｎｔｉｌ               ｔｈｅ               ｒｅａｒ               ｋｎｅｅ               ａｌｍｏｓｔ               ｔｏｕｃｈｅｓ               ｔｈｅ               ｆｌｏｏｒ               -ａ               ｄｅｅｐ               ｌｕｎｇｅ.

Ｐｏｗｅｒ               ｂａｃｋ               ｔｏ               ｓｔａｒｔ               ｐｏｓｉｔｉｏｎ.

Ｒｅｐｅａｔ               ｏｎ               ｔｈｅ               ｏｔｈｅｒ               ｓｉｄｅ.


               
               Ｃｏｒｅ               Ｅｘｅｒｃｉｓｅｓ               
               1)               Ｗｅｉｇｈｔｅｄ               Ｆｅｅｔ               Ｅｌｅｖａｔｅｄ               Ｒｏｐｅ               Ｃｌｉｍｂ               -               Ｌａｙ               ｏｎ               ｍａｔ               ｗｉｔｈ               ｗｅｉｇｈｔ               ｉｎ               ｅａｃｈ               ｈａｎｄ               ａｔ               ｔｈｅ               ｃｈｅｓｔ.

Ｅｘｔｅｎｄ               ｆｅｅｔ               ｔｏｗａｒｄ               ｔｈｅ               ｃｅｉｌｉｎｇ,               ｄｒａｗ               ｉｎ               ａｂｓ               ｔｉｇｈｔ.

Ｌｉｆｔ               ｙｏｕｒ               ｓｈｏｕｌｄｅｒｓ               ｏｆｆ               ｏｆ               ｔｈｅ               ｍａｔ               ａｓ               ｙｏｕ               ｔｒｙ               ｔｏ               ｔｏｕｃｈ               ｙｏｕｒ               ｔｏｅｓ               ｗｉｔｈ               ｏｎｅ               ｗｅｉｇｈｔ.

Ｌｏｗｅｒ               ｓｈｏｕｌｄｅｒｓ               ｔｏ               ｔｈｅ               ｍａｔ               ａｎｄ               ｒｅｐｅａｔ               ｏｎ               ｔｈｅ               ｏｔｈｅｒ               ｓｉｄｅ.


               2)               Ａｘｅ               Ｃｈｏｐ-               Ｈｏｌｄｉｎｇ               ａ               ｓｉｎｇｌｅ               ｍｏｄｅｒａｔｅｌｙ               ｈｅａｖｙ               ｄｕｍｂｂｅｌｌ               ｗｉｔｈ               ｂｏｔｈ               ｈａｎｄｓ,               ｆｅｅｔ               ｓｈｏｕｌｄｅｒ               ｗｉｄｔｈ               ａｐａｒｔ,               ｓｈｏｕｌｄｅｒｓ               ｒｏｌｌｅｄ               ｂａｃｋ               ａｎｄ               ａｂｓ               ｔｉｇｈｔ.

Ｋｅｅｐｉｎｇ               ｅｌｂｏｗｓ               ｓｔｒａｉｇｈｔ,               ｌｏｗｅｒ               ｉｎｔｏ               ａ               ｓｑｕａｔ,               ｂｒｉｎｇ               ｔｈｅ               ｗｅｉｇｈｔ               ｎｅｘｔ               ｔｏ               ｏｎｅ               ｋｎｅｅ.

Ｐｕｓｈ               ｔｈｒｏｕｇｈ               ｔｈｅ               ｈｅｅｌｓ               ａｓ               ｙｏｕ               ｓｔｒａｉｇｈｔｅｎ               ｔｈｅ               ｌｅｇｓ               ａｔ               ｔｈｅ               ｓａｍｅ               ｔｉｍｅ               ｓｗｉｎｇ               ｔｈｅ               ｗｅｉｇｈｔ               ｕｐ               ｏｖｅｒ               ｔｈｅ               ｏｐｐｏｓｉｔｅ               ｓｈｏｕｌｄｅｒ               (ｌｉｋｅ               ａ               ｇｏｌｆ               ｓｗｉｎｇ).


               3)               Ｅｘｔｅｎｄｅｄ               Ｋｎｅｅ               Ｕｐｓ               -               Ｈｏｌｄ               ｗｅｉｇｈｔ,               ｏｕｔ               ｗｉｄｅ,               ｅｌｂｏｗｓ               ｂｅｎｔ               ａｔ               90               ｄｅｇｒｅｅｓ               ｓｏ               ｔｈｅ               ｗｅｉｇｈｔ               ｉｓ               ｐｅｒｐｅｎｄｉｃｕｌａｒ               ｔｏ               ｔｈｅ               ｆｌｏｏｒ.

Ａｂｓ               ｔｉｇｈｔ               ａｎｄ               ｓｈｏｕｌｄｅｒｓ               ｒｏｌｌｅｄ               ｂａｃｋ,               ｔｕｃｋ               ｙｏｕｒ               ｈｉｐｓ               ｉｎ.

Ｌｉｆｔ               ｏｎｅ               ｋｎｅｅ               ｕｐ               ｔｏｗａｒｄ               ｔｈｅ               ｅｌｂｏｗ,               Ｔｒｙｉｎｇ               ｔｏ               ｃｏｎｔｒａｃｔ               ｙｏｕｒ               ｒｉｂ               ａｎｄ               ｈｉｐ               ｔｏｇｅｔｈｅｒ               -               ｔｈｅｒｅｂｙ               ｓｑｕｅｅｚｉｎｇ               ｙｏｕｒ               ａｂｓ.

Ｍａｋｅ               ｓｕｒｅ               ｔｏ               ｌｉｆｔ               ｙｏｕ               ｋｎｅｅ               ｏｕｔ               ｗｉｄｅ               ｎｏｔ               ｔｏｗａｒｄ               ｔｈｅ               ｃｅｎｔｅｒ               ｏｆ               ｙｏｕｒ               ｃｈｅｓｔ.






Image of the science of weight loss






the science of weight loss
the science of weight loss


the science of weight loss Image 1


the science of weight loss
the science of weight loss


the science of weight loss Image 2


the science of weight loss
the science of weight loss


the science of weight loss Image 3


the science of weight loss
the science of weight loss


the science of weight loss Image 4


the science of weight loss
the science of weight loss


the science of weight loss Image 5


  • Related blog with the science of weight loss





    1. fitness-oasis.blogspot.com/   10/06/2009
      ...week to average a 1-2 pound weight loss (the safest amount of weight to lose per week if you want to be...It's not magic. It's not rocket science. It's simply knowing what...
    2. mylifelivedwithfat.wordpress.com/   01/07/2012
      ...). We will talk about the new science of weight loss, and how it is more than... this post. Cravings , Weight Loss cravings January 7, 2012 9...
    3. thelosingweightprograms.blogspot.com/   03/24/2008
      ...and weight loss ... you of your energy...to lose weight and maintain...way and the way ... the science of ...not promote weight loss. The science of ...
    4. botswanaskeptic.blogspot.com/   04/22/2012
      ...of health science you’ll undoubtedly find the largest... of claptrap, hogwash... of weight-loss ...the absence of ... the weight loss, not the hormone...
    5. janeblogsnow.wordpress.com/   04/07/2011
      ... the answer or possible combination of answers to it based...and this. Thus, I like knowing the science behind weight loss and how your body actually loses...
    6. iehealth.blogspot.com/   10/25/2011
      ...you the real food part of the sandwich on a plate. Since I’m out of time again today, I’ll do...: effective fat loss; permanent fat loss , effective weight loss methods , effective...
    7. loseweight-armando.blogspot.com/   03/26/2011
      ... weight. When we learn the science of losing weight, we empower ourselves through knowledge and we can enjoy permanent and healthy weight-loss. Losing weight is a...
    8. gbgirlisin.blogspot.com/   07/26/2006
      ... that science perfected something...way to drop tons of weight while getting healthy...people for whom the average "weight loss/diet plan/exercise program...
    9. iehealth.blogspot.com/   05/31/2011
      ...news about fat loss and health...31-2011 1. The good news first... less. Science writer Gary...for much of it. We already... weight even if you...effective weight loss methods...
    10. zengersmag.blogspot.com/   09/02/2009
      ...It basically says if you have three of the following four symptoms — persistent fever, persistent cough, weight loss over 10 percent of your body weight [within...

      11. The Science Of Weight Loss - Blog Homepage Results

      Does MaxWLX Weight Loss Rip You Off? Or Is It The Real Deal?byIntegrity Group
      http://max-wlx-1.blogspot.com/
      Developed at the University of Minnesota after seven years of scientific research... formula backed by hard-science, painstaking research and extensive clinical trials...
      Biomechanics and Weight Lossbybiomechanicsandweightloss
      http://biomechanicsandweightloss.wordpress.com/
      ...doesn’t lie in people’s lack of will to change their lifestyle, but it is because the basic science of weight gain and weight loss is…
      Winning Weight Lossbybeckyw
      http://beckyw.wordpress.com/
      Exploring the Science of Weight Loss and the Art of Living Well
      more The Science Of Weight Loss Blogs



    Related Video with the science of weight loss







    the science of weight loss Video 1








    the science of weight loss Video 2








    the science of weight loss Video 3




    the science of weight loss































    0 개의 댓글:

    댓글 쓰기