Simple,Step-By-Step,Instructio health Simple Step-By-Step Instructions - Your Best Body Ever!
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This month's newsletter will focus on those common problem areas;waist, thighs, legs and rear end. Men, are you sick and tired ofthat spare tire around your waist? Ladies, would you like to getrid off those large curd, cottage cheese thighs and rear end? Ifyour answer is yes, you're going to love this month'snewsletter!!WARNING!! Always seek the advice of a Medical Doctor beforestarting any diet or exercise program.Over the years, I have helped hundreds of people get in shape.Initially, everyone goes through a detailed consultation, whichallows me to determine their goals, and their problem areas.Although some people fall outside the norm, most men describetheir problem area as their abdominal area. A common quote Ihear is, "I want to get rid of my love handles and get washboardabs." On the other hand, most women state their problem areasare their rear end, hips and thighs.This issue is dedicated to showing you specific exercise programsto attack those problem areas, and finally achieve your goals: arock hard 8 pack of abs, buns of steel, and sexy, slender,defined legs.Let's get started.Abs/Lower BackWaist is a common concern of both men and women. With the propercombination of diet and cardiovascular exercise, the followingexercise program will show you how to develop a lean, rippedmid-section.There are four basic exercises to properly train your waist:abdominal crunches, leg lifts, side crunches, and lumbarextensions. Start off doing 2 sets of each exercise, during week#4 increase to 3 sets. All of these exercises except for lumbarextensions can easily be performed on a floor mat or sit-upboard.If you suffer with lower back pain, I highly recommend aninexpensive tool that can be found in most health clubs, or canbe purchased at most sporting goods stores for around $50.00.There are many different versions including the Ab Roller, the AbBlaster, and the Ab Master, to name a few. Many models come withan instructional video which will show you the proper form andtechnique of each exercise. This piece of equipment allows youto isolate specific areas of your waist, and at the same time,minimizes stress and strain on your lower back.Unlike other major muscle groups, you can train your waist everyother day. 48 hours is sufficient recovery time. Never useheavy weights training your waist. Using weight and doing lowrepetitions builds muscle mass and will thicken your midsection.If you want a lean, well defined waistline, high repetition usingno weight at all is the way to go.If you are training in a gym, most health clubs will have alumbar extension machine or a hyperextension station for theextensor muscles in your lower back. If you are not familiarwith this exercise, have a knowledgeable Personal Trainer showyou the proper form and technique.Legs/Hips/Rear EndThe following program is perfect for both men and women, with onesmall difference. Ladies do at least 20 repetitions of eachexercise, men do at least 16 repetitions. Start off with 3 setsof each exercise, during week #4, increase to 4 sets. The coreexercises are Squats, Leg Press, Dumbbell Lunges, Leg Extensions,Leg Curls, Calf Raises, Hip Abduction, and Hip Adduction. Thiscombination works all of the muscle groups in your hips, rearend, and legs. Only train these areas twice a week and give themat least 72 hours of rest before training them again.Most men falsely believe that hip abduction and adductionexercises were designed for women. Most of the top bodybuildersin the world incorporate these two exercises into their legroutines, and for good reason. There is no better exercise fortoning and defining your hips and inner and outer thighs.If you are working out at home and some of these exercises areunfamiliar, there are many books available at the county librarywhich step-by-step, will illustrate how each exercise should beperformed. If you do not have any weights or equipment at home,as long as you have a VCR, you can achieve your goals. There areliterally hundreds of body conditioning video tapes availablelike "Buns Of Steel" and "8 Minute Abs" which focus on thoseproblem areas.Next month's issue will focus on how to increase your metabolism,and how to feed muscle while starving fat. Article Tags: Each Exercise
Simple,Step-By-Step,Instructio