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dietsauthority · 5 years ago

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The Best Tips on How to Get Abs (For Girls!)

Having trouble getting abs?

You're not the only one! We women have it hard when it concerns sculpting our tummies as well as the factor is that on a biological degree, females have a more difficult time developing muscular tissue mass compared to men.

But that's not the end of it!

Getting abdominal muscles is simply a little challenging, but do-able! I'll share a few ideas as well as techniques with you and also you'll have those abs you desire in no time.

Let's jump in!

Mythbusters

There are a great deal of misconceptions out there, allow's overcome them all. shall we?

You should do x grinds for x days: You're lying if you state you have not heard this. But things is that if you have actually been following this consistently, after that you most likely will not see outcomes for a long time.

This is because you typically aren't educating the rest of your body as well as following the sort of diet regimen and also cardio regular you should.

So stop!

Eat XYZ every day: I've listened to a great deal of "wonder foods" that will make you get abs without needing to workout. I want to inform you that these "miracle foods" haven't helped anyone and also you must deny whatever you see on the net without doing research.

Get abs in a week:Getting abdominals is a procedure and there is no other way you could get abs in a week unless you have actually been functioning in the direction of that goal or if you have a very reduced body fat portion.

What Are You Placing in Your Body?!

You do not get abdominals over night. You should be disciplined, have perseverance as well as eat right to get the abdomen you want.

Let's discuss the diet regimen component, will we?

And, no, you don't need to starve yourself to get abdominal muscles. You could do both, eat and also have rockin' abdominals. I'll inform you how.

Here are a couple of things you should maintain in mind:

1. Skip The Soda

If you're the kind of person who wants to have a glass of coke with their dishes, then you've obtained another thing coming which wouldn't be Abs.

In a study done by L.R. Vartanian et. al in 2006, it was discovered that soft beverage consumption has actually been connected to obesity!

Soda also has vacant calories, which indicates you obtained no nourishment from it, simply calories.

So, avoid the soda and also claim hey there to lemonade!

2. More water, please!

" Water is life's mater and also matrix, mother and tool. There is no life without water." - Albert Szent-Gyorgyi

Did you understand that water can help you shed even more calories?

According to a research study performed by Dennis, E.A. et. al in 2009, it was found that water helps increase your resting power expenditure to 24-30 %within ten mins of alcohol consumption water! And also this result lasts for at the very least one hour!

This effect is also much more outstanding if you consume alcohol cool water as your body burns a lot more calories when you consume alcohol even more water!

That's not it!

Ever felt like consuming even if you're bored?

Next time this occurs, beverage water rather. Water in fact aids you feel' full' and research studies have revealed that if you drink water prior to meals, you are likely to eat less!

So start drinking!

3. Bye bye Junk food, Hi Cooking!

If you desire a healthy body( and rockin' abdominals )then you have to start dining in restaurants less and also cooking more.

Yes, I get it. You don't have the moment to cook. Pay attention to me ...

Home-cooked meals have greater nutritional value compared to fast food. If you make a burger in your home it will have less calories than a hamburger you eat from your favourite restaurant.

With eating home-cooked meals you are in control of specifically what you consume. Start consuming at home!

My tip: Prepare dishes in advance to save time.

4. Don't Skip Meals!

Do you assume it is a good idea to avoid a dish to shed weight? Wrong.

First of all, if you avoid meals you will wind up reducing your metabolic rate. What that indicates is that your body will certainly take even more time to absorb food, making you ultimately acquire weight.

Not just that, missing meals could make your body run low on the essential nutrients which are connected to exhaustion, inadequate psychological feature, and also other major wellness concerns.

So you better not skip those meals!

Practice portion control instead.

5. Protein is bae!

If you're a girl that desires abs after that you better beginning having much more healthy protein! As I stated previously, it's hard for us ladies to develop muscle mass as compared to men.

And that are buddies of muscle mass? Protein!

Tri to increase your protein intake by consuming protein-rich foods like eggs, poultry, and so on. I directly want to consume my favorite Strawberry Protein Powder!!

Workouts for Killer Abdominals!

Okay, so since we have actually looked at the diet plan component, let's talk concerning functioning out. Currently if you're a careless bottom then I have bad news for you: There is no way that you can avoid exercise if you desire to get abs.

There are 2 things that you must recognize:

1. Don't Slack On Cardio

because cardio will assist you shed your fat. Your body fat percent requires to be low in order for you to get abdominals. Attempt as well as do cardio for 30-40 mins every day.

My pointer? Join a class. Be it aerobics, swimming, rotating, and so on. In this manner you'll find out something new as well as obtain your cardio done. This way you will not get bored of doing the very same thing every day.

2. Remain Active Throughout The Day.

Don't rest on your bum all the time. Attempt to make little tweaks to your daily routine to incorporate more' activity'. Take the staircases rather than the lift! Choose a stroll with your guy. Simply maintain active.

Now that we've obtained that out of our way let's discuss functioning out!

8 Ab Exercises

Let me walk you via some workouts that'll help you get those abdominals you have actually been wanting.

CAUTION: Your belly will certainly hurt if you laugh, cough, etc. after these, so prepare yourself for that melt and aches!

1. Kettlebell Russian Twists

These are simple yet the BURN later ...

Sit on the floor with your knees bent as well as your legs with each other.

Hold a kettlebell in front of you by its horns with your joints bent.

Lift your feet off the flooring as well as find your balance on your tailbone.

Twist to the right and touch the kettlebell to the floor, then immediately twist to the left as well as repeat.

Continue by alternating sides.

2. Cable Reverse Crunch

Attach an ankle joint band to a cable television as well as reduced the pulley-block to the base of the machine.

Sit before the equipment with your legs together. Secure the ankle band around both ankle joints, after that exist back on the floor.

Lift your legs over your hips, with knees bent 90 degrees. Extend your arms along your sides.

Lift your hips and bring your knees towards your head as for you can.

Keep your knees bent.

Pause a moment on top, then slowly uncurl to the begin, standing up to the pull of the machine on the return.

3. Plank

Get right into the plank with your hands below your shoulders as well as your head, hips, and heels in line.

With your hands as the pivot point, walk your feet around in a circle.

Go one complete revolution in each direction to complete one rep.

4. Crunches on Exercise Ball

Sit on a well-inflated medicine ball.

Place your hands behind your head, and also stroll your feet away from the round so your torso begins to roll onto the ball.

The round must sustain your hips as well as the contour of your lower back. Your legs should develop a bridge with your knees bent at right angles.

Exhale and also lift your upper body by about 45 degrees, drawing the deep abs in toward the back, as well as return to starting position.

5. Bicycle Crunches

Lie flat on the floor with your reduced back pushed to the ground. Intertwine your fingers, and also place your hands behind your head.

Bring your knees in towards your chest, and also lift your shoulder blades off the ground.

Straighten your appropriate upper hand from the ground while turning your upper body to the left, bringing your right elbow joint towards the left knee. Ensure your rib cage is relocating as well.

Now button sides as well as do the same movement beyond to complete one rep( and also to produce the' pedalling' activity ).

6 . Hanging Ab Curls

Using a pull-up bar, get a good hold with your palms facing out or toward each other.

Start with your legs hanging directly down, and on an exhale, pull your abdominal muscles toward your spinal column and also bend your knees, raising them up towards your chest.

Without moving, slowly lower your knees, returning to a straight-leg position.

7. Double Crunches

Lie on your back on the floor, increasing your limbs to a 90-degree angle.

Engage your abs to lift both your shoulders and pelvis off the ground. Touch your fingers to your toes.

Keeping your core involved the entire time, gradually lower them back to the starting position to finish one rep.

Come into a side plank on your right side, with your feet piled one on top of the other and also your weight on your right elbow joint with your fingers getting to far from your body, palm down.

Place your left arm behind your head, as well as inhale to prepare.

Exhale and also draw your navel to your spinal column to engage your deep abs, and revolve your left rib cage toward the floor.

Return to beginning setting, and also repeat seven more times for a total of eight reps, after that change sides. Repeat series once more on both sides.

That's All Folks!

Not too hard, wasn't it?

Well, getting abdominal muscles is just a matter of time and commitment. Ensure you eat well and don't exert your body! If you comply with these ideas to the word, I make sure you won't have a difficult time obtaining abdominal muscles at all!

Just enjoy with your workout regimen and consume great, wholesome food!

If you need anything or desire to know extra, leave a comment below as well as I'll enjoy to assist you!

#7 day diet #cholesterol diet #diet #diets that work #fruit diet #nutritional value #pregnancy diet #soup diet #three day diet #vinegar diet #wellness

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the-real-xmonster · 7 years ago

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(Probably) Last Mass Post on Olympic Technicals

I saw a GIF of Nathan's 3A from his Oly FS. Has he gone back to the toe-pick release, from the skid that Raf was teaching him? (Can't seem to link GIF, sorry! But the Olympic Channel has his FS.)

This is the moment I realized, with mild horror, that I’ve forgotten to DVR any of Nathan’s performances at the OG. And my current Internet connection is so crappy I can’t even get the Olympic channel video to play in full HD. But, yes, I also remember noticing that he went back to the toe pick takeoff for his 3A in the FS. Probably because the skid takeoff sure didn’t work out that well for him in that competition. Let’s wait and see what he chooses to do at Worlds this week.

Hi, I really appreciate your posts! You've made figure skating so much easier to understand with your gifs and explanations. I was wondering something, if you don't mind answering, and it was in concerns to step sequences. I remember hearing somewhere that Nathan Chen got a level 4 during his Long Program at the Olympics while Yuzuru got a level 3? If true, why is that? It doesn't seem like Nathan's is more complex at all. Thank you in advance for reading this inquiry --- @mystictrillium

Hi, it’s true that Nathan got a level 4 for his FS StSq at the OG and Yuzu got a level 3, but it doesn’t necessarily mean that Nathan’s StSq was more complex than Yuzu’s. Yuzu’s planned technical content for the Seimei StSq is highly difficult (more details here) and should be more than enough to earn him the maximum level if everything is executed correctly. The reason why Yuzu lost a level at the OG was because of one mistake that happened to occur during a turn, which, under ISU rules, was crucial for level evaluation purpose. I’ve discussed this here, in case you are interested in the technical details.

Hi Alice! I was wondering, if Yuzuru got a Lv4 on the last spin of his SP from the Olympics (same GOE) would he have broken the WR?

No, a level 4 spin wouldn’t have been enough. He was 1.05 points away from a new WR. The difference between Base Value of a level 3 and a level 4 combination spin is only 0.50 points, and there is no difference in their Scale of Value, so Yuzu wouldn’t have got any extra GOE if he had received a level 4 for that last spin either. He, in fact, received higher GOE for that spin at the OG compared to at Autumn Classic. Well deserved, I’d say, not least because I love that variation he did for the A-spin when he placed his hand flat on his back instead of on his knee as usual:

(Aside from being pretty, this variation also affected his balance and actually made the spin harder to execute. But of course when you are Yuzuru Hanyu, judges hold you to an apparently much higher standard so, despite added difficulty and whatnot, if you miss your rotation by a hair’s breadth, you lose a level, no negotiation allowed).

Hi Alice! This ask is regarding spin. I understand Hanyu got only Lv3 on his last spin for SP for lacking rotation. But then Shoma Uno in his FS' FCCoSp, if I am not mistaken, lacked rotations on both his camel and upright position. So,,, why was that still counted as a lv4 spin? That's 2 basic position lacking rotations. I know counting spin is not my forte, but did I really make that big of a mistake there? Thanks! (also, if it's going to unleash the you-know-what, feel free to not answer)

No I don’t think you are mistaken about Shoma’s spin. At least if you count spin revolutions the same way I do. For a basic camel position, I count from the moment both the skater’s spinning knee and free leg are fully straightened, I stop counting when they start bending their knee to move to the subsequent position:

For a basic upright position, I’d count from when their body is fully upright (duh) and the spinning knee also fully straightened, same principle as camel spin for when to stop:

So, from how I see it, neither of those positions Shoma had was held for 2 full revolutions. As to why the tech panel didn’t invalidate his spin or give him a V sign at least, your guess is as good as mine.

In case anyone is curious, this is how I count the revolutions for Yuzu’s inside to outside edge feature: start when his blade is completely outside, stop when his blade is completely flat:

I remember Shoma said that if he had landed the 4Lo, he could have higher chance of winning, and Yuzuru replied that even if Shoma did land the 4Lo, Yuzu would still have won. Could you calculate/ explain this please?

Wait, when/where did this conversation happen? Just asking because it sounds very out of character for both of them.

But, well, the calculation is not hard to do. The final margin between Yuzu and Shoma was 10.95 points. Shoma got a total of 8.00 points for his 4Lo (fall), if he had landed the jump, and landed it perfectly so that he received the maximum GOE for it (which has never happened, mind you), his total point for that element would have been 12 in BV + 3 GOE = 15 points. So that’s 7 points added to his TES. Now you can also tell me that the fall on the 4Lo affected his PCS, so if it hadn’t happened his PCS would also have gone up, but it order to even the gap with Yuzu, Shoma would need an extra 3.95 points in PCS, which would mean a total PCS of 96.67. Considering that his personal best PCS in international competition is (I think) 94.42 at WC17, 96.67 is extremely unlikely.

So, the summary is, even if Shoma had landed his 4Lo, Yuzu would still have won.

Hi Alice, I have a question about commentators, do you know who were the commentators for the official Olympic broadcast (the ones with the phrase 'liquid gold'😍)? They seemed so lovely and I could hear them clapping after Yuzu's fs, which was just heart warming.

The female commentator (she of the “liquid gold” comment) is Belinda Noonan, former Australian national champion. Thanks to @chibura for the info :) I’m not sure who her partner was. Does anybody have a clue?

Hi Alice! Hope you're doing fine. I've heard people saying a lot that Javi should have got silver instead of Shoma. I haven't watched yet Javi's performance but I've seen a fancam of Shoma's and I've checked their protocols. Shoma's technique is flawed, that much we know, but there were a couple of jumps that were pretty nice. Javi has like 5 points advantage over Shoma in PCS but he popped that 4S and lost a level in one of the spins (besides less one quad). What do you think? Thanks :) --- @puniyo

I also think the Silver should have gone to Javi, mostly because in the FS, Shoma’s 4Lo was clearly under-rotated and he shouldn’t have got the full BV for it. His 4T was borderline UR as well (more details on his 4Lo and 4T here), and as you see above, his flying combination spin was also dubious. Considering the very thin margin between him and Javi, any of those mistakes, if called by the tech panel, could have resulted in a different final standing.

Please excuse me if this question seems silly, but I have not understood fs enough to withstand a debate, that's why I really need your help. I saw on an ask page someone raising questions about Yuzu's 4T in Chopin, so aside from the argument that 4T has an inherent degree of prerotations, how else can I prove that his 4T was not UR? And while Kurt said that it was not quite the 'perfect' landing, how would you describe that landing on average? Thanks a ton

I think you’ve got PR and UR mixed up there :) PR is about whether or not the skater rotates on ice before the takeoff, where as UR is about whether they do that after they land.

So it’s true that a toe loop always has some degrees of PR inherent in it, more than most of the other jump types, because of the way the skater's hip is completely open to the rotational direction. Here’s Yuzu’s 4T takeoff in his SP:

You see there, with the way this jump works (left leg swinging behind for the pick), a skater can’t help but point their toe at an angle for the takeoff, and that’s what causing the inherent pre-rotation. However in Yuzu’s case, he picked and then left the ice with minimal timing delay, so his blade was fully off ice at no more than 90 degrees of PR, which made his takeoff completely valid in scoring terms (in order for a takeoff to be called “cheated”, it has to be done with 180 degrees of PR or more).

As for the landing of that jump, no, it wasn’t perfect. It was slightly under-rotated:

See how he clearly did have to finish his last rotation on ice? It was not called by the technical panel, likely because they deemed the lack of rotation not enough for a call (less than a quarter), but it was reflected somewhat in his GOE. 4 judges out of 9 gave him +2 only for that combo. With him hitting almost, if not all, of the 8 positive GOE bullets for that combo, a +2 can only be justified by the judges taking into consideration the mandatory deduction of -1 for the UR (yes, judges are allowed to, and are supposed to, deduct GOE for jumps lacking rotation even if there is no call from the tech panel).

Here’s how a perfect 4T landing looks, from Yuzu’s FS :)

(Straight up +3 for this one)

Hi Alice! I was wondering on yuzu’s SP (and really the FS as well tbh) when he was jumping his 4T-3T the foot picking the ice as he was jumping wasn’t his usual ‘quick hitting motion’ as I think you put it. Do you think it’s just bc he hadn’t been training his quads until 2 weeks before and he was just getting used to it or it could be something else?

He did put a bit more pressure on the ball of his picking foot for the takeoff of that 4T (as you can see in that gif above), and same goes for his (planned) solo 4T in the FS.

I think it had to do with his right ankle not in its best shape: for a toe loop takeoff, while the majority of the push comes from your picking left foot, you do need to use your right foot’s ankle and knee to stabilize the takeoff. If you have some nagging unease in your mind about your right foot, it can lead to you taking a split second more to fully stabilize the takeoff, and therefore, a split second more of your toe pick being kept on the ice.

Or, he was actually altering his takeoff in that manner as a way to put a certain limit on the size of his toe loop so that it is easier to control, also because he was worrying about his right foot, which plays a crucial role in the landing. This alternative theory of mine came up because I noticed that in the second 4T he did in the FS, he used the usual fast takeoff and ended up with that step out:

For what it’s worth, his subsequent triple toe loop takeoffs in combos were all picture perfect though, as usual :)

#figure skating #yuzuru hanyu #shoma uno #nathan chen

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fitnesshealthyoga-blog · 6 years ago

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New Post has been published on https://fitnesshealthyoga.com/barre-and-yoga-fusion-workout/

Barre and yoga fusion workout

This workout combines barre and yoga elements for an effective and fun total body workout you can do anywhere. All you need is a yoga mat.

Hi friends! Happy Taco Tuesday. 🙂 Hope you’re having a lovely morning. Yesterday ended up being a fun and chill day. The girls had swim lessons, we made a delicious garlic shrimp and rice with zucchini for dinner, and today I’m off to a brand meeting and catching a legs workout.

Before I head out, I wanted to share a new workout with you! This one combines two of my very favorite bodyweight formats: yoga and barre. I love the mindfulness aspect of yoga – that whole “finding comfort in the discomfort” thing – and the endurance work of barre. Barre is challenging every single time I take or teach a class, and I also notice a difference in strength and visible leg definition when barre is a part of my routine.

I hope you love this one! As always, chat with a doctor before making any fitness changes and modify as needed.

Here’s what this yoga and barre fusion workout looks like:

Form cues and tips:

Reverse lunge to knee raise with arms: Take a big step back to come into a lunge position. Watch your alignment and make sure your front knee is stacked over your front ankle, and your chest is lifted with a tight core. Lift your back leg up, and engaging your core, bend your knee and bring it into your chest. Step back to lunge and repeat. For the lunge portion, your arms are overhead, and as you bring your knee un, you press your arms down.

Pulsing squat with heel raise: Stand with feet hip-width or slightly wider is good, and toes slightly turned out. Focus on sitting back, while keeping your chest lifted and a tight core. Inhale to lower, exhale to rise. Make sure that your knees go towards your toes, but not far past your toes. Sink your hips as low as your flexibility allows, whether it’s a small squat, or to hips just above knee level. You can squat lower than knee level if it works for you, but generally it’s not something that I recommend. Hold your lowest squat point and lift one heel off the group. Pulse up one inch and down one inch from your lowest point.

Push-up side plank: You can do these on your knees or toes, just make sure to keep your hips in line with your torso (no butts in the air or sagging in the middle) and your hands planted firmly into the surface. Bend your elbows to lower your body towards the ground, exhale and squeeze your chest to rise, then rotate to a side plank, lifting up your bottom oblique. This is one rep. If you’re modifying, keep your bottom knee on the floor as you rotate, and just extend the top leg. If you want a challenge, hover the top leg up as you rotate. Repeat, alternating sides.

Beast to downdog: Start in all fours, with your knees under your hips and your hands under your shoulders. Engage your core to lift your knees off the floor. Hold for 3 breaths before pressing back into down dog. Slowly, and with control, come back to the beast position and repeat 20 times.

3-leg dog to crescent lunge: Press back into downward-facing dog, lifting your hips, letting your heels move towards the floor, and gently pressing your chest towards your thighs. Lift one leg high towards the sky, and then step that foot in between your hands to rise into a crescent lunge. Your arms will be overhead, your front knee is stacked over your front ankle and your back leg is straight and strong (heel is lifted). Place your hands on the floor and step that same foot back into your 3-leg dog to repeat.

Low lunge to squat: For this exercise, you aren’t rising in between switching – keep your body LOW and knees bent the entire time. Torso stays upright, step back into your lunge, then keep the front knee bent as you step out to the side to squat. Step the opposite foot behind and lunge. Watch the front knees to make sure they don’t extend past the toes.

Goddess to side leg lift: For this squat variation, you’ll take a SUPER wide stance and turn your toes out. As you sink down, keep your chest lifted and endeavor to get your thighs parallel to the floor. Make sure your knees extend towards your toes but not past your toes. Exhale and rise from your squat and using your glutes, lift one leg out to the side. Lower down gently and sink back down to your low squat to repeat.

Seated twists: Sit on the floor with you feet on the floor and knees bent. Lean back, keeping your back flat (optional: lift feet off the ground and keep your knees bent at 90 degrees). Rotate your torso to one side, then the other.

Please let me know if you give this a try! What are your top two favorite workout formats? Any workout requests you’d like to see here on the blog?

Have a wonderful day.

Gina

Photos: Tara Leinen

Wearing: Zella leggings and lululemon tank

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#health news united states #health news usa today #us public health news #Fitness Training

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meditativeyoga · 6 years ago

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Wise words from the woman who pioneered curvy yoga

Curvy positioning is an art. I do not state that to be charming yet rather because I believe it's particularly real. When we browse us, a lot of the yoga exercise sources available to teach us poses show either an extremely thin body or an anatomical version [also known as a skeletal system] Neither is very valuable when you have curves.

While our postures might look a little different from an anatomical model [give thanks to benefits, right?], that doesn't mean they're not lined up. The very first time I saw an image of myself in Side Angle Posture, I was surprised. As in, completely.

All this time I would certainly assumed I was aligned, yet when I looked at the picture, I assumed my knee looked secured as well as that my hip was totally misaligned.

So I entered into the present once again, constructing it up gradually before a mirror to validate. And that's when it hit me: exactly what I would certainly seen as imbalance was actually simply the form of my body. Due to the fact that I was utilized to seeing straight lines and also angles in yoga exercise publications, I had not know exactly how various it viewed my body. Just what a revelation.

I encourage you to approach positioning from the in out-- feeling the placement in your body while likewise doing your best to establish yourself up safely.

Feet

If your feet tend to coming in or out [as much of ours provide for a range of factors-- genes, injury, etc.], you have an added special work to do: push them down firmly. Pretty much at all times. Grounding your feet could maintain you secure in your poses and could likewise help you build stamina in your feet and also ankle joints to keep you secure, both on as well as off the mat.

If your feet tend to roll in or out, push them down securely. Virtually all the time

If you have any sort of foot discomfort [plantar fasciitis, heel spurs, swelling, etc.], take into consideration taking a shorter position in standing presents. Often the feet can actually be grippy in standing postures because they're aiming to do all the work of maintaining your body upright. So whether you're really feeling discomfort in the feet for among the factors over or an additional reason, experiment with a much shorter position. You could also alternate between front- as well as side-facing postures to provide the feet some selection in the work they have to do.

Knees

If I had to call the number one grievance I listen to from my students, it's knees. So let's break it down [ not actually-- ouch!] Pain in the knees generally turns up in 2 forms: crunching/pain when moving as well as discomfort when kneeling.

Crunching/pain when moving

When removaling right into standing postures where the knee is bent [such as Warrior 1, Warrior 2 or Side Angle], go slowly. There is no blue bow for rocketing your knee directly to 90 degrees [although there could be a wrist bracelet if you go as well much and end up at the doc's office] Instead, removal slowly into the present on your very own breath.

For instance: "Inhale, flex your knee. Exhale, align your leg." Do this a few times and use it as a guide for where is a great area for your knee to be. That way when you're prepared to hold it, you'll know where to go.

Pain when "standing" on knees

If you have discomfort in stooping positions, you have a few choices:

Don' t do them. Seriously, there are lots of various other good selections, so why threat something as useful as your knee?

Do the pose in a different way.

If you're basically all right on your knees yet just do not like the sensation of your knee digging right into the difficult ground [and that does, actually?], attempt positioning a covering under your knee as well as see if that helps. Otherwise, go for alternative 1 or 2 above.

Legs

We're commonly educated to practise Standing Mountain, or Tadasana, with feet with each other or, at one of the most, hip range apart. Due to the fact that of our flesh [ particularly around the thighs], this placement [particularly feet with each other] could be uncomfortable at best and dangerous at worst. As an example, in my body, if I stand with my feet together, my knees bend out.

Throwing my body out of positioning to comply with a narrow [ actually] concept of a position is not yoga! If the exact same is true for you, junk it! Step your feet a comfortable range apart then build your placement from there. You're still secure doing it this means-- and also, actually, if this is just what is ideal for your body, you're actually safer.

Shoulders

Many curvy folks have actually gotten the message-- both implicitly and clearly-- that we must use up less space on the planet. That our body is not fine and also we must change it. The noticeable psychological toll this kind of message can take, it could additionally have a result on our body. On a subconscious level, we may shut down our heart and attempt to conceal a bit from the world. When that happens, it could create our upper body to collapse as well as shoulders to round in a little bit as we attempt to take up less space, or even an invisible quantity of this could make a big distinction in just how you really feel in a posture [and also in your life]

So lift your sternum and broaden throughout your collarbones. You have arrived! And you're gon na take up however much room you dang well please.

Wrists

Wrists are fragile as well as particular creatures. And also they can cause pain in yoga poses-- especially poses with an arm balance component like Downward Dealing with Pet. If your wrists are giving you any type of problem in a present like that, below are a couple of points to try:

Roll up the leading edge of your floor covering and area the roll at the centre/back of your hand. This could take a little pressure off the wrists,

Use a yoga exercise wedge to do the exact same thing,

Make clenched fists with your hands and do the position on your hands [base of the hand on the ground, not knuckles],

Holding into 3- or 5-pound pinheads can develop a similar effect to alternative 3 however might be much easier on the hands for some people because the pinhead is birthing the stress right into the flooring,

Do one more variation of the present, perhaps with the wall or a chair, that may include less wrist pressure.

A word on knee and also hip replacements

If you have had a knee or hip substitute, you are not the only one. My recommendations is to follow your physician's guidance on exactly what is finest for you. As soon as you're operating within those criteria, adhere to the feel great concept. If it really feels great, go all out. If not, discover one more choice that does.

Okey doke, now we're gettin' to some excellent things! Below are a bunch of recommendations for making your technique curve-specific as well as comfy:

Booty

When you have a little bit more to like in the booty department, it could make it hard to rest on your back easily. It can cause your upper back and neck to obtain ground as well as your reduced back.

There are several alternatives right here:

Take your Savasana, or final leisure position, in a different setting that you discover much more comfy,

Place a covering under your head, this is sometimes sufficient to align the neck and also shoulders a lot more comfortably,

Put a boost or rolled-up covering under your knees to release your lower back,

Some mix of 2 and also 3 that benefits you. Do not hesitate to make use of these suggestions in any relaxing positions that you 'd like.

Belly

I believe the stomach is the area that makes curved individuals most uneasy-- literally but additionally psychologically. We're not generally shown to touch, a lot less love, our bellies!

I typically recommend two things to offer bellies a little even more room:

step your feet wider and

move the belly skin.

Stepping your feet broader jobs well in standing presents [such as standing forward flex] and seated positions [such as sittinged ahead flex] When the feet are as well narrow in these placements, the belly could really feel stuck, or compressed, by the legs. Tipping the feet bigger could lower or eliminate the issue, do not hesitate to go mat-width or larger-- whatever you should feel good!

Moving the tummy skin itself is likewise a substantially incredible choice. It's extreme not only due to the fact that it functions so well yet due to the fact that it gets you in touch [actually] with your tummy, which is something we can most likely all advantage from. I typically provide 2 choices for this: [1] lift the skin up or [2] tuck the skin down. I personally choose the last, yet I've involved find that it's mainly an issue of personal preference. Some individuals locate more aid with training, others with tucking. I state whatever drifts your boat is a-ok!

In a nutshell, however, it has to do with as easy as it sounds: take your hands to either side of your belly, closest to your hips. Either removal the skin up and out or put it down toward your pelvis. Eliminate your hands as well as voila! You currently have a bit more area to removal comfortably into your pose.

Motivation

One of one of the most satisfying [and also concurrently tough] parts regarding starting or proceeding a yoga technique is the dance you pertain to motivation.

When I take into consideration hopping on my floor covering, resistance comes up for me as usually as not. For a long time [as in years and years and also years], this made me aggravated. I instantly switched into "tough on myself" setting. I didn't understand exactly how I can be so fundamentally flawed that I couldn't simply jump on my mat without complaining like undoubtedly every various other yogi on the planet have to be able to do.

One of the most rewarding [and concurrently difficult] components regarding beginning or proceeding a yoga exercise practice is the dancing you pertain to motivation

And then I started casually talking with other yogis about this, and also it struck me: this isn't really an one-of-a-kind trouble. This is something everybody deals with [and I'm not overemphasizing. I'm willing to wager that every individual who has ever before intended to have a normal technique has actually had problem with maintaining it up every now and then]

Here's what help me: when I feel resistance turn up [generally in the type of factors why I can't practice-- do not have sufficient time, do not seem like it, wish to do something else instead, I'll do it later-- which transforms into never ever, and so on.], I utilize it as an opportunity to examine in as swiftly as feasible. As soon as I discover it's taking place [which isn't really constantly quickly], I'll quit and also ask myself some variation of "What's truly going on right here?" And what I find is constantly informative.

Sometimes I discover that I'm feeling overwhelmed. Various other times I'm really feeling tired. Various other times I find I'm simply dropping into an old pattern. No matter what turns up, I obtain the possibility to ask myself my favorite question of all time: "What could I do?"

Too commonly, I "must" around myself. I "should" practise daily. I "need to" practise for 90 minutes, not 10. I "must" include x or y poses in my method. Et cetera and also on.

In situation you have not know it for yourself [You most likely currently have], "ought to" begins with "sh" for a factor-- due to the fact that it's a close cousin to "bind."

And that's what "must" seems like to me-- irons that keep me from my true practice. I began practising "must to could." To puts it simply, rather than coming down on myself wherefore I "must" do, I began asking myself what I might do. I welcome you to offer it a shot sometime: it changes the energy of the scenario totally. Need to is having, can is increasing. When I ask myself just what I might do, I constantly feel more creative.

I could often locate something I can do, even if simply for a couple of minutes. And I additionally feel extra complimentary when the answer isn't really yoga as well as is instead something like a snooze-- which is also really excellent yoga, in my point of view. I think that recognizing and fulfilling your real requirements is yoga in action!

#Yoga #Yoga Poses #yoga retreat

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weliveinfittk · 8 years ago

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Part 2 - top 10 leg exercises

7. Glute-Ham Raise (not shown)

Chances are, your gym won’t have Louie Simmons’ Westside Series glute-ham developer. It’s rare unless the place where you train is the type patrolled by beefy powerlifters and chronically hazy with chalk dust. But if it does, or if you can get your hands on one, do so because the glute-ham raise on this apparatus is one of the very best strength- and muscle-building exercises you can do for your lower body. “We do no less than 600 [reps] per month just for maintenance, and at other times we use 135 pounds of heavy weight,” Simmons says, the “we” referring to the select group of powerlifters and athletes who train at his exclusive Westside Barbell gym in Columbus, Ohio.

Main Areas Targeted: Glutes, hamstrings

Strengths: From a muscle-stimulation perspective, the glute-ham raise has been found to be on par with an exercise higher on our list, the revered Romanian deadlift, as reported in a small comparative study of hamstring exercises published in the June 2014 issue of The Journal of Strength and Conditioning Research. With the specially designed Westside bench you’ll get support in all the right places, but don’t let a lack of equipment dissuade you. You can alternatively do glute-ham raises with a partner holding your legs (kneel on the floor and keep your hands out in front to catch yourself as you lower your torso to the floor) or kneel on a lat-pulldown station seat so your heels are under the knee pads, placing a barbell or a sturdy stick on the floor that you grasp for balance (lower yourself via the power of your hams and glutes, then reverse).

How-To: Get into position on the bench, securing your ankles between the rollers, your knees on the pads and your feet on the platform. Start with your torso and thighs aligned and perpendicular to the floor. Cross your hands over your chest. Slowly extend your knees by lowering your torso as far toward parallel to the floor as you can go. Flex your hams to bring your body back to vertical. Note that when performing reps correctly, the calf/ankle area will alternate between touching the bottom and the top roller.

Erin Says: “This exercise is most effective when the knees are the lever for the movement. Keep your hips, back and shoulders in line, and pull yourself up with your hamstrings and glutes. To make the exercise more challenging, hold a plate or use resistance bands.”

6. Walking Lunge

Lunges come in more varieties than Taylor Swift breakup songs. You can do stationary lunges in any direction — front, side, backward or any point in between — and have a damn fine exercise on your hands. But walking lunges ultimately made our list because a) they’re slightly more functional since you continually move forward instead of standing still and b) they provide an excellent finisher to any leg workout. No less than eight-time Mr. Olympia Ronnie Coleman used to take a loaded barbell outside and lunge through the Metroflex Gym parking lot in the Texas heat to cap his leg day, which with thighs as big as 36 inches around in his heyday was a sight to behold.

Main Areas Targeted: Quads, hams, glutes

Strengths: “The walking lunge is a dynamic movement, requiring coordination and muscle recruitment to perform correctly,” explains Gene Flores, CSCS, a physical therapist and orthopedic clinical specialist at Vargo Physical Therapy, an outpatient clinic in Reseda, Calif. “This exercise is predominantly a unilateral activity no matter which way it’s performed, with emphasis on the front rather than the back leg. You’ll get a good amount of co-contractions from above and below the knee joint, from the hip and core to the ankle and foot.”

How-To: Holding dumbbells in each hand, step forward with one foot. Bend both knees to lower your torso toward the floor, making sure your front knee doesn’t pass your toes at the bottommost position. Stop just short of your rear knee touching the floor, then drive through the heel of your front foot while bringing your rear leg forward until you return to a standing position. Then step with the opposite leg into a lunge, repeating the pattern. Continue alternating down the floor. “The cues I utilize when teaching this movement are to always have your core engaged, with a neutral spine or slight lordosis (extension),” Flores says. “Most important, do not let the front knee turn in or out excessively.”

Erin Says: “I like this exercise as a finisher. Be sure to keep your knees behind your toes, step evenly on both sides and keep your upper body tall.”

5. Bulgarian Split Squat

Did Bulgarian strength athletes really use this movement as a training cornerstone? The myths may not match the reality, but the name has stuck to what is, all in all, a pretty solid exercise. That is, if you tweak the common variation (shown here) as proposed by well-known Canadian strength coach Charles Poliquin. He contends that over-elevating the back leg — putting it on a flat bench or even higher — reduces the stability of the front leg, thus limiting your strength potential and putting you at risk for injury while also unnecessarily stressing the spine. His solution? The exercise that lands at No. 5 on our list, a split squat in which you elevate the back leg only 6 inches from the floor.

Main Areas Targeted: Quadriceps, glutes

Strengths: This move focuses on each leg individually, so you can pay full attention to each without a stronger leg compensating for a weaker one (as can happen on any bilateral exercise). In other words, any weaknesses in your strength or thigh development have nowhere to hide.

How-To: Holding a dumbbell in each hand, step forward with one foot and rest your rear foot on an elevated platform or bench, top of the foot facing down. Bend your front knee to lower yourself, making sure that knee doesn’t track out ahead of your toes. (If it does, take a longer step out from the platform.) When your knee joint forms at least a 90-degree angle, reverse the motion, driving through the heel of your forward foot to return to standing. Do not forcefully lock out the knee.

Erin Says: “This is a staple in my routine. Just like other unilateral exercises, start with your non-dominant leg. It’s always best to train weaknesses when you’re fresh.”

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cliftonsteen · 5 years ago

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How to Minimize Injury & Maximize Comfort Behind The Bar

Spending hours on your feet, interacting with customers, operating machines, and preparing drinks are just some of the tasks that baristas complete daily. There’s a lot that goes into transforming beans into beverages, including grinding, tamping, measuring, brewing, and pouring. It’s a fun job – but also one that can take its toll on your body if you aren’t mindful.

Because it’s such an active, high energy occupation, it can result in strains and sprains if you don’t manage your movement. Over time, this could cause lasting injuries.

To make sure that your time spent behind the bar is as long and pain-free as possible, here’s how you can prevent your daily tasks from interfering with your future performance.

You may also like Five Things You May Be Doing Wrong As a New Barista

A barista pulls espresso into a cup. Credit: Neil Soque

Reducing The Strain of Everyday Tasks

As a barista, you’ll spend your day moving your joints and muscles into various positions as you prepare customers coffee. In a single shift you’ll be slinging and knocking portafilters, tamping espressos tightly, and angling your milk pitcher to pour latte art – often at a high speed, and dozens of times an hour.

In addition to these tasks, you’ll also be lifting and packing heavy deliveries, containers, and packages in narrow and awkward spaces, or navigating shelves that might be too high or low. It’s no wonder that a study by Wilfred Laurier University found that the majority of baristas surveyed suffer from lower back and shoulder pain attributed to their job.

Understanding the risks present in an average day’s work can help you make improvements to your actions before physical therapy is required – or in severe cases, before lasting damage takes place.

Only medical professionals can diagnose and treat workplace-related injuries, but there are a few ways you can reduce your risk of developing them.

A barista brews coffee on two Kalita Waves at the same time. Credit: Neil Soque

Start With Your Posture

Because being a barista involves spending many hours upright, your posture plays an important role. Paying attention to your body placement and weight distribution is key. By balancing and centering your body weight, you’ll prevent more than back pain. This is because poor posture can exacerbate everything from muscle aches and pains, headaches and heartburn.

Turn your attention to the way you stand. Do you tend to lean forward or push your hips out? Are your shoulders rounded or up around your ears? With a few adjustments to your alignment, you can break these postural habits.

Bram Dekker, Senior Barista at Bocca Coffee in Amsterdam, understands the importance of posture. As one of the cities most talked about specialty coffee bars, he has had to learn to be aware of how he stands and moves. He says “I try to be wary of my stance – if my shoulders are upright, or if my back is straight. Because most of the movements [baristas make result in our bodies] bending slightly forwards, it’s important… to be aware of that.”

If you find that your posture or stance could do with improvement, aim for a neutral one. The NHS recommends imagining a string pulling up from the base of your spine through the crown of your head. From here, pull in your abdomen, keeping your shoulders relaxed and parallel with your hips, and your feet hip distance apart.

By centering your core, you increase your overall stability and balance, preventing injury and providing more power to the movements you make.

A barista works behind the bar. Credit: Neil Soque

Put Your Best Foot Forward

Spending a lot of time on your feet means that what you wear on them matters. It’s not uncommon to come home with tired, swollen, and blistered feet because of the incorrect choice of footwear.

Podiatrist Patrick Raftery recommends that those required to stand for long periods at work choose shoes that are enclosed, fasten well, and have inner cushioning. It should also have a firm back for ankle support, toe wiggle room, and a wide, non-slip heel. If you’re predisposed to foot pain, you might want to invest in compression stockings or special inserts as well.

As standing uses 20% more energy than sitting, it can tire you quicker. Taking regularly scheduled breaks will help you reduce foot fatigue. These breaks don’t need to be long for you to reap the benefits. Research suggests that short, frequent breaks of just 10 minutes can relieve muscle fatigue and improve mental well being.

Behind the bar of a coffee shop. Credit: Neil Soque

Manage Your Movements

While poor posture and long hours spent standing can cause discomfort and tiredness, the unique movements required of baristas are usually what cause injuries. Research by an American worker’s compensation insurance company shows that café workers lost more days due to workplace injuries than any other workers in the restaurant category. Repetitive stress wrist injuries (often nicknamed Barista Wrist) resulted in an average loss of 265 days.

By taking care with how you prepare drinks, you can reduce the likelihood of this occurring. However, it’s worth noting that there is no single best technique. How comfortably you can work will often depend on factors such as your height and the height of the machine. If the machine is placed too high or too low, working with it will be uncomfortable.

According to Karen Fitt, Director of Melbourne Hand Rehab and President of the Australian Hand Therapy Association, it’s common for baristas to develop injuries related to manual tamping and placing the portafilter in the grouphead. These actions require them to adopt an awkward shoulder posture and palms up posture, which can lead to pain.

There are a few guidelines you can follow to reduce your risk of injuring yourself while preparing coffee. When tamping, do so with your elbow at a 90-degree angle and your wrist straight. The pressure being exerted should come from your arm and not your palm or hand.

Wearing a flexible wrist brace can relieve secondary injuries from chronic conditions such as arthritis, carpal tunnel syndrome, or tendinitis. However, Bram cautions that you should “take care of yourself [and] listen to your body – if your wrists/back/anything is hurting, don’t work another shift. It’s not going to get better, it’s going to get worse and worse if you don’t let it rest. That one shift might doom you to one week of sitting at home not being able to work.”

The busy front of a bar at a coffee shop. Credit: Neil Soque

Organize Your Environment

After adjusting your movements to be kinder on your body, you can turn your attention towards optimizing your workspace. You may not realize it, but small adaptations to your surroundings can improve your workflow. This, in turn, can make a big difference in the amount of strain you put on your body, and make your work day easier.

Kaspar Tammjarv, freelance barista trainer and reigning Dutch Latte Art Champion, is a big believer in adjusting your workspace to work for you. “Because I have back pain, I try to minimize awkward rotations and bending of my body. This means that at high volume cafés I keep the milk out near the steam wand or at the top of the fridge ready to go, and set up my station flowing from left to right to minimize back and forth movement.”

The kind of adjustments you’ll need to make will depend on your personal preferences and unique physical surroundings. Kaspar notes that “there are always small adjustments that can be made to fit your body. Never be afraid to do a little rearranging if it makes more sense for the way you move.”

A barista works behind the espresso machine. Credit: Fernando Pocasangre

One uncomfortable bend, twist, or crouch may not seem like a big deal when it comes to your form. However, when you’re rushing through these movements dozens of times a day, the stress on your body can add up. Keeping your station organized in a linear way will minimize this – as will ensuring that you bend and lift using the correct technique.

According to the Mayo Clinic (an American not-for-profit academic medical centre), you should observe the following movements when lifting a large or heavy object:

Start by standing as close to the object as possible. Kneel with one leg on the floor, or squat with the object between your knees.

Engage your core and lift the object. Power the movement with your legs, breathing normally and resting the object on your knee before standing.

Use your legs to stand. Don’t twist your body, and keep the object close to your frame.

By doing so, you’ll reduce the strain your back and knees, and instead activate your core and legs.

A Portafilter lies on a scale. Credit: Fernando Pocasangre

Being a barista can be demanding – both physically and mentally. Thankfully, a little awareness and preventative measures can go a long way towards preventing pain and injury. By paying attention to your everyday movements, you can go on to have a long and healthy career doing what you love behind the bar.

Enjoyed this? Read A Barista’s Guide to a Successful Work Shift

Written by Caitlin McCarthy.

Featured photo by Neil Soque

Please note: The advice provided in this article is informed by the personal experiences of the author. It is not intended to replace official medical care. Always consult your healthcare provider before implementing any medical advice.

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The post How to Minimize Injury & Maximize Comfort Behind The Bar appeared first on Perfect Daily Grind.

How to Minimize Injury & Maximize Comfort Behind The Bar published first on https://espressoexpertweb.weebly.com/

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jonasmaurer · 6 years ago

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Barre and yoga fusion workout

This workout combines barre and yoga elements for an effective and fun total body workout you can do anywhere. All you need is a yoga mat.

Hi friends! Happy Taco Tuesday. Hope you’re having a lovely morning. Yesterday ended up being a fun and chill day. The girls had swim lessons, we made a delicious garlic shrimp and rice with zucchini for dinner, and today I’m off to a brand meeting and catching a legs workout.

I hope you love this one! As always, chat with a doctor before making any fitness changes and modify as needed.

Here’s what this yoga and barre fusion workout looks like:

Form cues and tips:

Please let me know if you give this a try! What are your top two favorite workout formats? Any workout requests you’d like to see here on the blog?

Have a wonderful day.

Gina

Photos: Tara Leinen

Wearing: Zella leggings and lululemon tank

The post Barre and yoga fusion workout appeared first on The Fitnessista.

Barre and yoga fusion workout published first on https://olimpsportnutritionde.tumblr.com/

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chocolate-brownies · 6 years ago

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The Ultimate Guide to Protecting Your Wrists in Wheel Pose

The Ultimate Guide to Protecting Your Wrists in Wheel Pose:

It’s important to protect your wrists in any yoga pose—but Wheel Pose is notorious for causing wrist pain or soreness. Here’s how to be mindful of the risks to your wrists.

While Wheel Pose (Urdhva Dhanurasana) is one of the best poses to target your entire body—it tones you all-over, strengthens your shoulders, arms, and upper back, and stimulates your cardiovascular system—it can also cause serious injury if you don’t do it safely. Depending on your body composition and muscles, the pose can be especially risky for your wrists.

Wheel Pose puts quite a bit of load on your wrists while they are in full extension (or hiked upward and pressed against the mat). We simply don’t use our wrists in that way, so most of us aren’t conditioned for it.

Daphne Lyon, a yoga and SUP yoga instructor in Philadelphia, says she sees wrist pain pop up in yoga in general fairly often, and in Wheel Pose particularly.

“We use our hands and wrists daily for things like typing, texting, driving, but we rarely find ourselves on our hands throughout the day,” Lyon explains.“Then all of a sudden you’re in a yoga class and using your hands as feet! You’re placing a lot of weight on the hands and bending your wrists in ways you don’t normally.”

Experts agree that the best way to avoid wrist injury in any sport is to build up strength gradually. This means that if you’ve been away from yoga for a while, it’s probably best to avoid Wheel Pose—even if it felt like no biggie for you before—until your wrists are stronger.

“Most wrists could use strengthening exercises to increase flexibility,” says Lyon. “Exercises and warm-ups can help, whether the goal is to eventually aid in that 90-degree bend or to simply support the wrist joint where it’s at.”

It’s also extremely important to be mindful of weight distribution throughout your practice, Lyon says, since a lack of even weight distribution between your hands during the pose can cause injury.

See also 6 Yoga Warm-Ups for Wrist Pain and Carpal Tunnel Syndrome

Daphne Lyon’s Tips to Protect Your Wrists for Your Best (and Safest) Yoga Practice Ever

Learn how to be mindful of wrists and hands in Wheel Pose.

3 Wrist Exercises for Wheel Pose

1. Do the thumb flick

To strengthen your wrists, extend your arms out in front of you while kneeling or standing. Imagine you were flicking water off your thumb with your fingers (open and close the fingers quickly) for a count of 10. Later, work up to 20 counts to gradually build strength.

2. Mat stretches

Come to a kneeling position. Place your hands on the mat in front of you, fingers facing your knees. Thumbs turn out, pinkies turn in. At first you may just place your fingers on the mat, feeling a stretch in your palms, wrists, and forearms. As your flexibility increases, you may place your whole hand on the mat, adding weight as you lean forward from your kneeling position.

3. Actively practice even weight distribution

Throughout class, be mindful of the alignment of your hands to gradually strengthen your wrist. For instance, in the asana sequence practiced most often in vinyasa classes: Downward-Facing Dog, Plank, Chaturanga, Upward-Facing Dog, make it your mission to evenly distribute your weight from your wrists, to your palms, into your knuckles and fingertips.

See also Learn How to Protect Your Wrists in Your Practice

How to Be Mindful of Wrists and Hands Daily

Practice these wrist exercises throughout the day.

During the day: Flex those fingers

Take time throughout the day to give some love to your wrists using some of the strengthening and flexibility exercises. For example, after typing on the computer or texting on the phone, take a few minutes to stretch your fingers, hands and wrists to keep the circulation moving and your joints happy.You should also try to be mindful of how you use your hands and the positioning of your wrists throughout the day. I notice I grip the wheel sometimes when I drive. I try to relax my hands when driving since I am in the car often. This simple practice will create subtle habits that have long-term effects.

Whenever you have down time: Massage your hands

Massage your hands and wrists with an oil or lotion of your choosing. Or even get a manicure: having someone else massage your hands will relax tense muscles and bringing renewed circulation to the hand and wrist.

See also 8 Yoga Poses to Strengthen Your Wrists

During your practice: Use an angle to come into Wheel Pose

Place two blocks against the ledge of a wall at an angle. You can also place a rolled up blanket under the angled blocks if the wall has no ledge. Lay on your back, head between the blocks. Plant your feet on the mat, knees bent, about hips distance away from one another. Place your hands on the angled blocks, fingers facing shoulders. Press down into your hands and feet and slowly with your breath come up into Wheel. The angled blocks lessen the amount of wrist extension. A wedge is another prop used to decrease the extension of your wrist in Wheel that most yoga studios carry.

OR, During your practice in class: Get an assist

Ask a yoga teacher for assistance in Wheel. Grab hold of the teacher’s ankles as they stand with their feet on either side of your head. With knees bent and feet placed firmly on the ground, press down into your hands and feet to lift into Wheel.

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krisiunicornio · 6 years ago

Link

It's important to protect your wrists in any yoga pose—but Wheel Pose is notorious for causing wrist pain or soreness. Here’s how to be mindful of the risks to your wrists.

Daphne Lyon, a yoga and SUP yoga instructor in Philadelphia, says she sees wrist pain pop up in yoga in general fairly often, and in Wheel Pose particularly.

"Most wrists could use strengthening exercises to increase flexibility," says Lyon. "Exercises and warm-ups can help, whether the goal is to eventually aid in that 90-degree bend or to simply support the wrist joint where it’s at.”

It’s also extremely important to be mindful of weight distribution throughout your practice, Lyon says, since a lack of even weight distribution between your hands during the pose can cause injury.

See also 6 Yoga Warm-Ups for Wrist Pain and Carpal Tunnel Syndrome

Daphne Lyon’s Tips to Protect Your Wrists for Your Best (and Safest) Yoga Practice Ever

Learn how to be mindful of wrists and hands in Wheel Pose.

3 Wrist Exercises for Wheel Pose

1. Do the thumb flick

2. Mat stretches

3. Actively practice even weight distribution

See also Learn How to Protect Your Wrists in Your Practice

How to Be Mindful of Wrists and Hands Daily

Practice these wrist exercises throughout the day.

During the day: Flex those fingers

Take time throughout the day to give some love to your wrists using some of the strengthening and flexibility exercises. For example, after typing on the computer or texting on the phone, take a few minutes to stretch your fingers, hands and wrists to keep the circulation moving and your joints happy. You should also try to be mindful of how you use your hands and the positioning of your wrists throughout the day. I notice I grip the wheel sometimes when I drive. I try to relax my hands when driving since I am in the car often. This simple practice will create subtle habits that have long-term effects.

Whenever you have down time: Massage your hands

See also 8 Yoga Poses to Strengthen Your Wrists

During your practice: Use an angle to come into Wheel Pose

OR, During your practice in class: Get an assist

Ask a yoga teacher for assistance in Wheel. Grab hold of the teacher's ankles as they stand with their feet on either side of your head. With knees bent and feet placed firmly on the ground, press down into your hands and feet to lift into Wheel.

#sleep sounds #sleep music #white noise app #nature sounds #relaxing sounds #rain sounds for sleeping

0 notes

amyddaniels · 6 years ago

Text

The Ultimate Guide to Protecting Your Wrists in Wheel Pose

It's important to protect your wrists in any yoga pose—but Wheel Pose is notorious for causing wrist pain or soreness. Here’s how to be mindful of the risks to your wrists.

Daphne Lyon, a yoga and SUP yoga instructor in Philadelphia, says she sees wrist pain pop up in yoga in general fairly often, and in Wheel Pose particularly.

It’s also extremely important to be mindful of weight distribution throughout your practice, Lyon says, since a lack of even weight distribution between your hands during the pose can cause injury.

See also 6 Yoga Warm-Ups for Wrist Pain and Carpal Tunnel Syndrome

Daphne Lyon’s Tips to Protect Your Wrists for Your Best (and Safest) Yoga Practice Ever

Learn how to be mindful of wrists and hands in Wheel Pose.

3 Wrist Exercises for Wheel Pose

1. Do the thumb flick

2. Mat stretches

3. Actively practice even weight distribution

See also Learn How to Protect Your Wrists in Your Practice

How to Be Mindful of Wrists and Hands Daily

Practice these wrist exercises throughout the day.

During the day: Flex those fingers

Take time throughout the day to give some love to your wrists using some of the strengthening and flexibility exercises. For example, after typing on the computer or texting on the phone, take a few minutes to stretch your fingers, hands and wrists to keep the circulation moving and your joints happy. You should also try to be mindful of how you use your hands and the positioning of your wrists throughout the day. I notice I grip the wheel sometimes when I drive. I try to relax my hands when driving since I am in the car often. This simple practice will create subtle habits that have long-term effects.

Whenever you have down time: Massage your hands

See also 8 Yoga Poses to Strengthen Your Wrists

During your practice: Use an angle to come into Wheel Pose

OR, During your practice in class: Get an assist

0 notes

lotsofdogs · 7 years ago

Text

Do Anywhere Workout

If you have a lot of holiday travel on the horizon over the next two weeks, this Do Anywhere Workout is a great one to keep in your back pocket! Thank you so much to Nike for sponsoring this post and teaming up with me to share a short roundup of last-minute fitness gift ideas for anyone you might have on your gift-giving list that you haven’t found that perfect holiday surprise for just yet!

This time of year is filled with parties, travel, fun and excitement and that’s all absolutely wonderful but it can make it a little challenging to stick to a fitness routine. I’m all for embracing life and enjoying the season you’re in, but I know myself well enough by now to know I feel 10 times better when I can work up a sweat before the day begins. It’s not something that needs to happen every day, but if I can get a workout in several times a week, I feel more energized, stronger and just plain happier!

Today I wanted to pop in to share a workout with you guys that you can do anywhere. It’s a great total body workout to keep on hand as travel picks up in the next two weeks, especially if you find yourself away from home or snowed in.

To complete the workout, begin by completing 16 repetitions of each exercise before beginning at the top and completing 14 reps, 12 reps, 10 reps … decreasing the reps by two until you reach your final round of 2 reps per exercise. If you’re up for an extra challenge you can work your way back up from 2 reps to 16 reps but please listen to your body and rest as needed.

For detailed descriptions of the exercises pictured above in this workout, please scroll to the bottom of this post.

And now for some last-minute fitness gift ideas!!

Fitness Gift Ideas from Nike

Women

Nike Free RN Sneakers: I’m wearing these sneakers in a deep cranberry color in the above photos and I LOVE them. This is the second pair of Nike Free RN Sneakers I’ve owned (I also have a black pair) and they are comfortable, supportive and great for a variety of workouts from boot camp classes and strength training to treadmill intervals.

Nike Sportswear Tech Fleece: Talk about a comfy, cozy winter staple! This zip-up is feminine and while the material is light and soft, it’s still plenty warm and perfect for layering.

Nike Long-Sleeve Training Top: I love the cropped style of this pullover. I’ve been pairing mine with leggings and joggers for a casual athleisure look.

Men

Nike Flyknit Sneakers: Ryan and I have been wearing Nike Flyknits for two years now and we are both huge fans of the flexible, lightweight fitness shoe.

Nike Slides: These may be sandals but Ryan wears his slides year-round. They’re his go-to shoe that he keeps right by the door to let Sadie out, check the mail and run quick errands around town.

Nike Legacy Joggers: These vintage-inspired sweats are great for everything from workouts to lounging in the cold months of the year.

Kids

Nike Free RN Velcro Sneakers: These are the shoes Chase wears more than any other pair of shoes he owns right now. We actually bought them back when he was a size five and ended up order them in the next three sizes when they were on sale because he loves them so much!

Reversible Beanie: Perfect for sledding, skating and running around in the snow all winter long!

Exercise Descriptions

Walk Outs with Push Up: Begin standing with your feet shoulder-width apart. Keeping your legs straight, bend over toward the floor and place your hands on the ground. Walk your hands forward slowly until your body is in a high plank position, with your hands slightly outside of your shoulders. Lower your chest toward the floor and complete one push-up. Keeping your hands on the floor, walk your hands back toward your body and stand up. Repeat.

Air Sumo Squats: Begin with your legs opened wide to the sides and your toes turned slightly outward. Place your hands on your hips and brace your core. Bend your knees and lower your body, keeping your shoulders over your hips. Squat down until your knees are bent about 90 degrees and come back up into your starting position.

Mountain Climbers: Begin in a high plank, with your weight supported by your hands and toes and your core engaged. Bring one knee in toward your chest with toes just off the ground. Return to high plank position and quickly switch legs, bringing the opposite knee in toward your chest. Quickly switch legs back and forth.

Triceps Dips with Two Kicks: Begin with your hands shoulder-width apart on the floor and your knees bent in front of you with your weight in your heels. Push up as though you are going to straighten your arms and bring your bottom off the ground. (Do not fully extend your arms… Keep a little bend in the elbow to keep pressure off your joints!) At the top of the motion, kick your feet one at a time and then return your weight to your heels. Slowly bend your elbows to lower your body back toward the floor.

Squat Jacks: Begin with your feet shoulder-width apart, and your hands behind your head. Squat down until your knees are bent about 90 degrees and as you remain in a squat position, jump your feet in so they briefly touch before jumping them back out into your starting squat position.

Speed Skaters: Begin in a small squat position and jump sideways to the right, landing on your right leg with your left leg behind your body and behind your right ankle. Reverse directions and jump to the left with your right leg behind your body and behind your left ankle.

Additional Bodyweight Exercise Workouts

10 At Home and Travel Workouts

10 to 1 Bodyweight Workout

Bodyweight Tabata Workout

Total Body Floor Workout

5-4-3-2-1 Bodyweight Workout

For more workouts that do not require any equipment, check out my At Home Workouts Pinterest Board!

[Read More ...] https://www.pbfingers.com/do-anywhere-workout/

#health #fitness

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meditativeyoga · 8 years ago

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Baptiste Yoga: 8 Poses to Activate New Year Intentions

Master Baptiste Yoga exercise instructor Leah Cullis, that will certainly lead Yoga Journal's upcoming online course Columns of Power Yoga (sign up here to be the initial to know when this health and fitness- and focus-boosting training course launches), offers 8 poses to assist you set your concentration for the year ahead.

Instead of establishing New Year's resolutions, I prefer to establish my intent for the coming year. Establishing a purpose is like tossing out your energetic objective or clarifying your emphasis both on and also off the mat. Take off the pressure of making something happen, as well as rather utilize your intention as your Northern Star, gently lighting your path and also directing your method. When you begin to stray, appreciate your higher purpose and incorporate objective into your following step.

Your yoga exercise technique can be a vehicle for realizing your purpose. The poses are containers for power, so when you set an objective at the start of your technique, each posture becomes an opportunity to line up with and give birth to what is most crucial to you. When you instill your intention into each breath, every breath comes to be a chance to purposefully move your life in the direction you want it to go.

The following 8 poses will sustain you in utilizing your energy to sustain your intentions. You can practice them together as one sequence (remember to do both sides) or add these presents individually right into your method to stir up the power of your intentions. I advise beginning with 3-- 5 rounds of Sun Salutation A and Sunlight Salutation B.

Child’s Pose (Balasana)

Child's Posture, which awakens the link between the breath as well as body, is a chance to instill your intent right into every breath. If you ever feel separated from your breath or your objective, pause, take Child's Posture, and re-establish your purpose.

Bring your huge toes to touch at the back of your floor covering and spread out your knees as large as the edges of your floor covering. Drop your hips back to your heels, reach your arms ahead, disperse your fingers, and also support your knuckles into the floor covering. Touch your forehead to the ground, drop the weight of your head, and also permit your shoulders to soften. Keep here for 5 breaths or more.

Warrior II (Virabhadrasana II)

Warrior II produces dynamic expansion with the whole physical body. With concentrated gaze, this position educates you the best ways to refine your power of focus and streamline your power right into a solitary ray.

From Downward-Facing Pet dog, tip one foot onward to the top of the mat and dial your various other heel to the planet. Press the outer edge of your back foot into the floor covering and raise your internal arc, as you stack your front knee at a 90-degree angle. With your inhale, uplift and also open your upper body over your hips and disperse your arms wide. Extend your tailbone toward the ground and also raise your low tummy. Disperse your fingers and set your look over your front center finger. Breathe deeply as you beam your focus to a solitary centerpiece. Feel your physical body brighten with life pressure as you concentrate. Hold for 5-- 10 breaths.

High Lunge, Crescent Variation

Crescent Lunge is a full-body present that trains all the muscular tissues to work as one unit and aids you set your stare forward.

Ground down right into all four corners of your front foot and also pile your back heel over the sphere of your back foot. Attract from skin to muscular tissue and muscle mass to bone. Bend your front knee to 90 degrees as well as straighten your front knee over your ankle. Hug your internal upper legs toward one an additional and also square both aware of the front of the floor covering. Lift your low stomach as well as scissor your internal thighs in toward your centerline. Raise your arms and breast high. Establish your gaze forward at the perspective line, clear up right into your space, as well as take 5-- 10 well balanced breaths.

Crow Pose (Bakasana)

Crow is an upper-body as well as core strengthener that awakens balance and also agility. Establishing your drishti, or gaze, helps you access both the posture and your personal power.

From Downward-Facing Pet, walk your feet up towards your hands. Separate your hands on the floor shoulder-distance apart or broader and bend your elbows. Maintain your tail high and hug your knees up high versus the rear of your arms. Keep your drishti onward in front of your fingers as you shift your weight ahead and start to raise your feet. Your drishti helps you to stabilize and access the lift through your core, from your vision, you start to access and symbolize your power. Press the inner arches of your feet together and awaken your toes to ignite the power line as much as your core. Take flight! Hold for 5-- 10 breaths. Leap or go back to Chaturanga, then relocate with Upward-Facing Canine and also Downward-Facing Pet, or just step back to Downward-Facing Dog.

Lord of the Dance Pose (Natarajasana)

Lord of the Dance instructs us ways to be based as well as steady, while getting toughness, equilibrium, and also poise. As you enter into the posture, establish your vision on one point and remember your intention.

Come to a standing position. Support right into your standing foot as well as weigh down right into all 4 edges. Bend your other knee and capture the internal arch of your various other foot with your hand, thumb facing up and also shoulder open. Reach your contrary arm to the sky. Turn your tailbone down towards the ground and also lift your reduced stomach up and also into maintain at your core. Squeeze both knees toward your centerline, and with your inhale, kick your lifted shin behind you. As you lift and power up your posture, grow a equilibrium of effort and simplicity. Hold for 5-- 10 breaths.

Tree Pose (Vrksasana)

Tree Posture opens space within you as well as welcomes your intention to take root.

Standing on top of your floor covering, ground down through all four corners of one foot, and also lift your contrary foot to the inner upper leg of your standing leg. To customize, you could bring your raised foot to your calf and even rest your toes to the ground and your heel versus your standing ankle. Maintain your facility by drawing your stomach button in and also up as well as descend your tailbone toward the earth. Bring your palms to Prayer Placement in mind center and also bring your purpose back to the forefront of your mind. Attract your upper arm bones back and also widen across your breast. With steady, rhythmic breath, raise your look high and raise your arms as if they were branches. Hold for 5-- 10 deliberate breaths.

Bow Pose (Dhanurasana)

This stomach backbend is an incredible opener for the breast, shoulders, hips, and also thighs. Create the balance of initiative as well as simplicity-- not pushing too hard or holding back-- so you can access the complete advantages of your intentional breath. Our personal power is consistently best when we plant balanced action from within.

Lie down on your belly with your forehead on the mat. Bend your knees as well as catch the tops of your feet. Embrace your knees into hip-width. With your inhale, kick your shins back as well as lift your chest with the power from your legs. Press your outer shins in toward your centerline as well as disperse your toes. Take a breath deeply and also allow your upper body to open up. Hold for 5-- 10 breaths.

Boat Pose (Paripurna Navasana)

Boat Pose enhances and tones the core as you lift your vision and also creates whole-body integration and also balance.

Sit up straight, lift your legs off the flooring, as well as balance on your seat. Hook your hands behind your knees and also raise your heels to knee degree or prolong your heels toward the sky. Trigger your feet, pushing the internal arches together and dispersing your toes. Expand your hands onward and also disperse your fingers open. Attract your upper arm bones back, open across your chest, and lift your heart high. Use your core stamina, lift your vision, and take pleasure in 5-- 10 breaths.

FINISHING POSES End with a half Pigeon Posture on each side, a Seated Forward Bend, and also at the very least 5 mins of Savasana to relax as well as receive the gain from your willful practice.

#asana #healing #Power Yoga #Pranayama #Yoga #Yoga Journal #Yoga Weight Loss

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sportsandfitnessinfo · 8 years ago

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New Post has been published on http://fitnessandhealthpros.com/health/7-stretches-in-7-minutes-for-lower-back-pain-relief/

7 Stretches In 7 Minutes For Lower Back Pain Relief

If you’ve ever experienced back pain, you know how painful it is… Just know that you definitely aren’t alone! Check out these 7 stretches to help reduce your back pain! (Consult your doctor before beginning any stretching plan as your pain may be caused by a serious complication.)

Stretches for lower back pain relief

A lot of people around the world experience lower back pain as a regular part of their life. Are you willing to take that burden on your shoulders? We hope not!

So, make sure not to commit the same mistakes and take a step forward to prevent and heal back pain.

It turns out that stretching is one of the best methods for doing both. Regular stretching exercises can help the complex structure of the spine to stay in working order. Doing so can also reduce stress on the joints while improving the blood flow throughout the body.

To get the maximum benefits from proper stretching exercises, technique is essential.

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Keeping that in mind, below are 7 simple stretches that can be done early morning or in the evening to improve your flexibility and to reduce your back pain.

7 Stretches To Eliminate Back Pain In 7 Minutes

Thinking about exercising even if it’s stretching makes a person wonder if it will take up most of their day? Well, in this case, you definitely need not worry. Seven minutes is all you’ll need, a minute per stretch. So, get ready to bid adieu to back pain.

The Hip Flexor Stretch

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Among the various symptoms and causes of lower back pain, a tight hip can be one of the main reasons.

If you’re facing this particular issue, this exercise directed towards the hip flexors will help reduce it. Get started by getting into a half kneeling position similar to a forward lunge. Stay in this position for 30 seconds and return to the standing position to do it again with the alternative leg.

It will stretch the primary hip flexor, called ellipsis, to alleviate lower back pain.

The Complete Back Stretch

To relieve the tension in your back with the help of this quick stretch, all you need to do is grab a countertop, chair, table or a desk. Once you are onto the surface, walk a bit backward, bend forward until the head drops between the arms and the back makes a 90-degree angle.

Make sure to push the butt upwards in order to put a little pressure on the lower back. Hold this position for about 15 seconds and repeat. Stretching and strengthening are key to healing and preventing back pain.

The Hamstring Floor Stretch

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Hamstring flexibility plays a significant role for the health of not just only the hips and knees, but also the back.

In order to do this exercise, you will need to lie down on your back. Bend your left knee and press the left foot against the floor. Place your hands on the back of the legs, immediately below the knees. Now lift the other leg up in the air as high as possible. Hold this position for 30 seconds and return to the previous position.

Repeat this stretching exercise with the other leg as well.

The Spine Stretch

Sit on the floor. With feet wider than the hips, bring your head forward. Keep breathing normally. Now bend forward till your chin is drawn completely into your neck.

This exercise is good for the paraspinal muscles. Feel the stretch at the bottom of the feet, calf muscles and the hamstrings. When the whole spine starts feeling the stretch, its time to go back to the first position. Remember not to extend your arms beyond your toes.

The beginners should do it several times spanning over 1 minute. Others who have been doing it for a while should perform it for 2-3 minutes.

The Knee To Chest Stretch

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Stay on the floor, lying on your back and legs entirely stretched to perform this exercise.

Begin by bending one of the knees and simultaneously grab your calf. Now pull the knee towards your chest and stay in that position for 20 seconds. After that, return to the previous position and repeat the stretch with the other knee for another 20 seconds and more.

It is one of the easiest ways to stretch the lower back along with the hamstring and glutes. Even if you do not have back pain, it is recommended at the end of the warmup or after the workout.

The Lying Down Quad Stretch

Lie down on your right side. Put your left hand on the left ankle while stretching your right leg. Hold your butt tight and pull your left ankle towards the butt and slightly extend the leg. Hold this position. Change the leg.

Do not do it if your knee starts hurting. The old school quad stretch that’s done while standing can also be performed, but it isn’t as useful as this one.

The Piriformis Stretch

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The best cure for pririformis syndrome. It stretches the pririformis muscle in the butt causing spasm and pain sometimes extending up to the sciatic nerve in some cases.

The patient may feel numbness and tingling in these parts. The piriformis stretch can be carried out in two ways. First method – lie down on a hard floor with your back and feet pressed against the floor and knees bent. Now, grab one of the knees and press it against the chest towards the opposite shoulder.

Hold on for a few seconds and release. Repeat it with the other leg.

The second method – begin in the same way as the first. Then, place the right leg ankle on the left leg knee. Hold the left thigh and pull it towards the chest. Wait for a few seconds and release.

Repeat the same with the other leg. It aids in relieving pain and increasing leg motion.

Wrap-Up

You workout, take supplements to hasten the results but forget stretching… Why? No time?

The whole stretching routine will take you less than 7 minutes!

So, assist your xtreme no bodybuilding supplement with good stretch before and after the workout to get those awesome results.

Author Bio

Hi! I am Emily Kristina. I am a blogger, sports lover and a fitness enthusiast who believes in healthy living. Through my write ups, I share my knowledge about health, fitness, and muscle-building too. You can follow her on Twitter @EmilyKristina1.

Advertising Disclosure: DIY Active (DIYactive.com) may be compensated in exchange for featured placement of certain sponsored products and services, or your clicking on links posted on this website.

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Originally at :DIY Active Written By : DIYactive

#Back #Lower #Minutes #Pain #Relief #Stretches

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