|Staying Fit in
Just thirty Minutes - Body Care Tips - Beauty
Staying Fit in Just thirty Minutes
you want to loose those last five kilos before that all important date
but you haven't got much time to spare. Relax there is no need to throw
your hands up in despair, give up or to push the panic button.
Rewaj has come up with an half an hour
fitness routine devised to work on all your trouble areas and have a
slim'n' trim new you in record time!
Exercise One: 5 minutes
Leg Lunges: tones inner thigh,
strengthens front thigh muscles and removes saddle bags. Stand naturally
with feet apart and back straight.
Lunge forward with the right foot at
least two feet straight ahead of you, bending your right and left knee
at the same time; keeping toes of right and left foot straight ahead.
Hold the stance for 30 seconds and
repeat with left foot. Repeat this 5 times. If you want a more intensive
workout, use bar bells in each hand.
Exercise Two: 10 minutes
Rope: great cardio workout, provides an overall workout for arms,
buttocks, legs and heart.
Skip rope for 10 minutes using
different variations with the legs such as fast skipping, slow skipping,
Exercise Three: 5 minutes
Butt Lift: tones hip, buttocks and back
thigh muscle, removes saddle bags and strengthens back. Lie on your
stomach. Extend your toes behind you with your feet a foot apart.
Squeeze your entire hip/buttock area as
hard as possible, keeping your knees locked and lift both legs at once
until you can't go any higher.
Keep the pressure on your hips/buttock
as you return to the start position. Repeat 6 times and be aware that if
you rush through this exercise, you won't get the full benefits.
Exercise Four: 5 minutes
Bicep Curls: develops, defines and
shapes biceps and strengthens the forearms. Sit at the edge of a flat
exercise bench or chair with your back erect and feet together.
Place your arms straight down at your
sides and curl your wrists slightly upward; one each of each dumb bell
should be touching your outer thigh. Curl both your arms together at the
same time until your reach shoulder height.
While you are doing this, flex your
biceps are hard as possible and keep your arms close to your body.
Return to the starting position and repeat 10 times.
Try not to lean forward or backward and
don't move in jerk motions, but maintain your control at all times
Exercise Five: 5 minutes
Crunches: strengthens, tightens and tones the upper and abdominal area
while strengthening the lower abs. Lie flat on your back on the floor
and pull your knees up until your legs form an "L" and cross your hands
behind your head.
Raise your shoulders off the floor
until your shoulders are completely off the ground, but keep your knees
in the same starting position. Without pausing at the top, return to the
starting position and repeat this exercise 20 times.
Although it is important to drink at
least 6-8 glasses of water every day, it is even more imperative in the
summer time as dehydration caused by excessive sweating - equal to or
greater than 4% of body weight - can lead to heat exhaustion and more
serious problems such as shock, bloody urine, and even potentially fatal
blood clots in the lungs.
To recover fluid lost while exercising
in the summertime, weigh yourself to find out how much weight you lost.
Then divided your normal weight into the amount of weight loss to find
the percent of body weight lost.
Then drink an amount of water (over a
period of several hours) equal to the weight you lost - a glass of water
equals half a pound.
Body Care Tips