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When people think of hula hooping, they generally don’t consider the fitness benefits associated with this activity, as they instead focus on the entertainment aspects of things. Whilst hula hoop exercises are incredibly enjoyable, it is also an absolutely fantastic way of burning fat and improving your aerobic conditioning in the process. Hula hooping targets your core, your legs, your arms, your buttocks, and various other muscle groups as well, and it is an activity that can be performed pretty much anywhere. Those of you who are new to it may experience slight bruising at first, but don’t worry, this is perfectly normal, and the more you do it, the less the bruising will occur, until it disappears altogether. Here we’ll take a look at some of the benefits of hula hooping, as well as which muscles it targets, and how it should be performed correctly.

 

"Those of you who are new to it may experience slight bruising at first, but don’t worry, this is perfectly normal, and the more you do it, the less the bruising will occur, until it disappears altogether. Here we’ll take a look at some of the benefits of hula hooping, as well as which muscles it targets, and how it should be performed correctly."

 

belly-blaster-hula-hoop-exercises

 

 

Which muscles does hula hooping target?

 

Primarily hula hoop exercises are particularly good for targeting muscles in your core, I.E your abdominal muscles and your obliques. This is because you utilize these stabilizer muscles when you are hula hooping and rotating the hoop around your midriff. In order to keep the hoop rotating however, you should move your hips forwards and backwards, instead of in a circular movement, like many people tend to do. Other muscles that are targeted are your hamstrings, your glutes, and your quads. You can work these muscles whilst slowly squatting down whilst spinning the hoop around your waist, although it may take a while to master the technique. If you have the hoop in place around your buttocks, when you do rotate it, if you pick up the pace you will quickly feel a burning sensation in your glutes, which will indicate that the exercise is working as it should.

 

Weighted-Hula-Hoop-Fitness-Workout-Exercisesource: skinnymom.com

 

 

How does it help with fat burning?

 

There are two ways in which hula hoop exercises burn fat. The first way is simply the fact that it functions as a great form of aerobic exercise, so when you pick up the pace, your heart rate increases, and you really burn off the calories. The second reason is because it assists with muscle growth and toning, and so the more muscle you can maintain and build, the faster your metabolism will become.

When it comes to exercise, fitness, and health in general for that matter, many people don’t realise that by performing various types of physical exercise and activity, they’re actually doing more harm than good and are causing themselves a great deal of pain and discomfort in the process. Before and after any workout it is recommended that we perform a basic warm up routine consisting of various stretches and movements to help get our blood flowing, to loosen stiff muscles, to prevent the likelihood of injury, and to help ensure we’re as comfortable and pain free as possible. Over the last few years, foam rolling has proven incredibly popular and beneficial indeed, and rightfully so. Here we’ll be taking a look at four amazing benefits of foam rolling, which will hopefully encourage you to experience them on your own.

 

It helps to reduce inflammation and joint pain – One of the main reasons why so many people are now making use of foam rollers is the fact that foam rolling has been proven to help drastically reduce joint pain and inflammation. Once you roll over each muscle, you basically roll through it and lengthen, which mimics the effects of a deep tissue massage. You’re able to apply as much, or as little, pressure as you want which in turn can help to reduce inflammation and joint pain. The main reason for this is that you’re allowing more nutrient and oxygen-rich blood to be carried into the muscles, which in turn will speed up the recovery process and help fight inflammation.

 

Enhance circulation – As mentioned above, when we use foam rollers we allow more oxygen and nutrient-rich blood to be transported around our bodies to our various joints and muscles. The main reason why our circulation improves so substantially is that by foam rolling, we’re helping to clear away toxins, reduce scar tissue, and reduce lactic acid build ups. All of this results in clearer pathways for our blood to circulate, meaning our circulation improves as a result.

 

Enhance athletic performance – Another great benefit of foam rolling is that it has been proven to help enhance athletic performance in individuals of all shapes and sizes. The main reason for this is that as it allows more blood to circulate through our bodies, more oxygen and nutrients can be transported around our bodies and supplied to our muscles, or rather the cells which make up our muscles, which means they have more energy. The more oxygen and vital nutrients we can pump into our muscles, the harder they can work and the longer they can work before they fatigue. Foam rolling also reduced lactic acid build ups, which means we can exercise for longer before our muscles begin to cramp up as they fatigue as a result of the lactic acid.

 

Helps to speed up injuries recovery – If we happen to be suffering from painful and nagging injuries, this could be the result of stubborn scar tissue that needs breaking up because it has formed stiff knots which may be affecting mobility and range of motion. Foam rolling breaks down scar tissue so that nagging injuries heal quicker, and so that we enjoy better range of motion with much less pain and discomfort in the process. 

image source: glamour.ru

On average, most people associate yoga with gentle stretching and meditation, but did you know that when done properly, it can actually be a great fat burning workout? With Power Yoga, a form of Ashtanga yoga that was popularized in the 1990s, you’re able to work up a sweat in a relatively short amount of time—which is great for those of us looking to balance the demands of work and home with the desire to live a healthy lifestyle.

 
The main goal behind Power Yoga is increasing strength and endurance in participants by ramping up the intensity of a traditional yoga routine. This means that you should expect  your Power Yoga session to include lots of movement between poses (to help to keep your heart rate up) as well as more physically demanding poses (to help build strength). Below, you’ ll find a sample, 20 minute Power Yoga routine. It requires no props, except for a yoga mat, which means that you can do it anytime or anywhere! As with all exercise routines, you should consult your physician before attempting it.

Sun Salutation Power Yoga Routine
The Sun Salutation is quite possibly the most famous sequence of poses in all of yoga and is a great way to frame your Power Yoga routine. Unlike a traditional Sun Salutation, which is only meant to be one part of a yoga routine, this sequence includes extra yoga poses meant to test the limits of your strength and endurance and constitutes a full fat burning workout.

Begin by standing upright. As you inhale, bring your hands together up over your head, then exhale and bend forward at the waist until your hands reach your feet (Standing Forward Bend).

http://www.pinterest.com/pin/115052965453644903/ 20 Minute Fat Burning Yoga Routine 20 Minute Fat Burning Yoga Routine power yoga band forwards
http://www.pinterest.com/pin/115052965453644903/

From there, inhale, and then exhale, as you jump or step your feet one at a time back into plank or pushup position.

Next, inhale and then exhale as you fold at the waist and push yourself up into Downward Facing Dog. Hold this position for five to ten breaths, and focus on elongating the spine and stretching your arms and legs as much as possible.

Inhale as you bring your right leg forward into your chest, and then exhale as you bring it up into the air behind you, as high as possible. Hold this for two to five breaths, and then return to Downward Facing Dog. Repeat with your left leg.

http://www.pinterest.com/pin/35536284533761061/ 20 Minute Fat Burning Yoga Routine 20 Minute Fat Burning Yoga Routine Downward Facing Dog yoga positionhttp://www.pinterest.com/pin/35536284533761061/

From here, exhale and once again bring your right leg up into the air behind you. Inhale and bring it forward between your legs as you move into Warrior I. Hold this pose for five to ten breaths, and then exhale and return to downward facing dog. Repeat with your left leg.

After that, repeat the last paragraph substituting Warrior I with Warrior II, Warrior III, and
Triangle poses.

To conclude, inhale back into Standing Forward Bend from Downward Facing Dog, and then inhale once more back to standing.

If done correctly, your heart should be racing, and your arms, legs, and chest should be exhausted from this yoga routine. Aim for doing it at least three times a week to see optimal results.

image source: glamour.ru

Any healthy home fitness program involves balance. Focusing solely on weight lifting, or cardio, or any one area leads to muscles becoming used to that workout. Eventually, the fitness program becomes less effective in both building lean muscle mass and in reducing body fat. Cross training, then, becomes vital to keeping any home fitness program fresh and effective.

Costly equipment, home gym systems or a gym membership are not needed to get effective cross training results. Products such as Wacess Fitness resistance band sets help the user to implement a variety of exercises at a very reasonable cost. The entire kit fits in a pouch easily carried in a purse or briefcase, and weighs almost nothing. Effective workouts can be done at home, the office or on the road, almost anywhere.

Physical therapists use a band system much like the Wacess products for rehab patients following surgery or injury. For instance, leg injuries that benefit from resistance bands include those targeted to the hamstrings, quadriceps, ankles, and the muscles supporting the knees. The Wacess products resistance bands allow the user to gradually increase the effort needed to complete the exercise, as the user becomes stronger.

Furthermore, resistance bands double the benefits of the exercise performed. They require the user to exert muscle effort in two directions simultaneously throughout the movement, rather than only up or down, as in traditional leg exercises with weights. This makes resistance bands beneficial for muscle mass and strength increase, weight loss, rehabilitation, and in conjunction with other programs like yoga and the P90X system.

Leg trainings are perhaps the most beneficial to the home fitness program, in that they use several of the largest muscle groups in the body. The quadriceps and the glutes burn more calories more than any in the rest of the body. The gluteus maximus is the largest muscle of the body, and the quadriceps the strongest. Using resistance bands with these targets increases the fat burn and builds lean muscle quickly.

{focus_keyword} DON’T FORGET THE LEGS! wacces legs training

With smaller muscle groups, such as shoulders, back, chest, triceps, biceps, calves and forearms resistance training is vital. These areas need muscle strength to provide support for multiple bones and joints in the arms, legs and torso. Resistance bands such as those provided with the Wacess system are an excellent source of such workouts. The risk of injury with resistance training is also much less than with traditional free weights or a home gym set up.

Of course, any program of cross training and resistance band training still needs to be balanced with regular cardio exercise such as walking, jogging, biking or swimming. Weight training with free weights or a home gym system is useful to build muscle bulk and to strengthen bones. Balance is the key in any home fitness program, and resistance bands are a vital, portable and easy to use solution.

What are the 10 “must have” muscles for men, and why are they so important? Besides looking good in a bathing suit, impressing potential mates and scaring off the competition, muscle mass burns calories more efficiently than any other body tissue. Muscle building, developing the lean muscle mass of the body, is one of the most efficient techniques to maintain health and burn fat.

1. Deltoids: The “delts” contribute much of the visible mass of the upper body. The deltoids also help give the upper body a “V” shape, giving the appearance of broad shoulders. The deltoids helps to prevent bogy sufferings by developing upper body .

2. Chest: The main muscle group in the chest is the pectorals (“pecs”). A well-developed chest adds size to the inner upper body and is also the most visible part of the upper body.

3. Trapezius: Developing the “traps” gives broad, muscular shoulders and a well-defined back. The neck also thickens, making the individual look larger. They contribute, along with the delts, to the “V” shape desired in the upper body.

4. Latissimus Dorsi: The lats also are part of the “V” shape. Larger backs contribute to muscle mass and an overall appearance of muscularity. A simple, no cost exercise to develop lats is the standard pull-up.

5. Triceps: Triceps – the muscles on the back of the upper arm - make up 2/3 of the upper arm muscle mass. Working the triceps will also contribute to a well developed chest, because they share some of the same exercises.

6. Biceps: The biceps may be one of the smallest muscle groups in the body, but when they are well developed they are very apparent. They may not add much size or muscle mass to the body overall, but they are a key part of muscle development for the body builder.

7. Abdominals: The abs are nice to look at, but they won’t increase the upper body size significantly. They are, however, what brings the entire upper body appearance together. However, the key to great abs is low body fat overall, usually around 8% for males is needed to see the ab muscles. Crunches and similar exercises will tone the abs, but most trainers recommend weights not be used with crunches. Adding weight increases muscle bulk, which does not improve the appearance.

8. Quadriceps: Quads are the large thigh muscles. The quads and the gluteus maximus (glutes) are the largest muscles in the body. Building lean muscle mass in these areas will not only balance the upper body gains, but maximize fat burn as well. Increasing muscle mass throughout the body also increases testosterone production. At a minimum, trainers recommend perform lunges, squats, and other exercises that work the quads and hamstrings, along with extra cardio activity that will prompt the legs to begin building muscles.

9. Glutes, or the rear end: Again, using these muscles to burn calories and fat is essential to overall conditioning. Looking good in tight blue jeans is another great reason to work on the glutes. Trainers advise the main two leg exercises are squats and deadlifts. These use every lower body muscle and also switch on the core muscles. Others to include are lunges, Bulgarian squats and Swiss ball leg curls. Always ask a trainer to show you how to carry these out safely and effectively."

10. Calves: Those exercises can also increase bone density, strengths joints, increase concentration skills and stamina.

image source: glamour.ru

Body weight squats are veritable means of getting fits. Squatting is very a good body weight exercise that will increase the flow of blood in your legs and also make you stronger. Engaging squat exercises will help you also to tone your lower body. One good aspect of this leg workout is that you do not require any weights or any other exercise tool in order to perform basic squat. Your body is the only weight you need. Secondly, it can be done in many environments. You can do it at home, in your office, hotel rooms, school and any place that you deem right. Doing body weight squats is very simple. First start the body weight exercise with little warm up exercise. You can stretch your legs and lower back as a preparatory exercise.

It is advisable that you wear a brace to support your knee if you have a problem within it. Alternatively, you can tape around the knee. Begin the exercise by pushing your arms forward so that they will be parallel to the ground. Your palm should face down. Separate your feet so that they are shoulder width apart. Keep your spine and back straight and bend your legs slowly. Look straight in order not to bend your heads. Continue bending until your thighs are perpendicular to the knees. Go back to your starting position and then repeat the leg workout at least ten times before going for a short break. After resting for few minutes, drink water and then try doing another set. By performing the exercise regularly, you will gradually increase your intensity and overcome the initial pain you will experience. There is no doubt that many people may not consider squat as a serious body weight exercise because it seems to be simple. But the truth is that body weight squats give a number of benefits. In the first instance, in squatting, the entire body weight is utilized.

As you utilize the entire body weight in squatting, more fats are burnt, and you will become stronger. If you perform the leg workout with resistance bands or weight, you will get more benefits because the tools will add more weight to your body. Since the entire body weight is utilized during the exercise, by doing squats you will end up working out more muscles. As you build more muscles mass by performing the exercise, your metabolic process will be enhanced, and more calories will be burnt down. Squats also have cardiovascular benefits. Lowering yourself down and raising it again will make you breathe deeply. Thus, you will take in more oxygen as you perform the exercise. The exertion of the muscles of the cardiovascular system will help to improve your cardiovascular system.

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