A scorched mouth (pizza burn)
Understand it: "The tissue in the roof of the mouth is very thin, so it's sensitive and prone to a painful burn when hot food meets your palate," says Michael W. Smith, M.D., chief medical editor for WebMD.
Stop it: Pop an ice cube for damage control; you're numbing the area and reducing swelling. Anbesol or another oral-use topical anesthetic can help, too.
Still hurts? After eating, rinse with a solution of 1/8 teaspoon of salt in 8 ounces of warm water. The salt will help disinfect your mouth. Just don't swallow.
Prevent it: Be careful with foods coming out of the microwave. "While the outside may feel just warm, the inside may be scorching hot," says Dr. Smith. Let any nuked meal rest for at least a few minutes before digging in.
Plantar fasciitis
Understand it: The band of tissue that runs along the arch of your foot is inflamed from hitting the treadmill or pavement.
Stop it: Ease up on the cardio until the stabbing pain's edge dulls. If it flares back up, take ibuprofen (e.g., Advil) and ice your heel for 15 to 20 minutes. Loosening up the area might also help. "Men with this problem often have tight calf muscles and Achilles tendons," says Matthew Matava, M.D., an associate professor of orthopedic surgery at Washington University. Try rolling each foot over a tennis ball for 10 to 15 minutes, several times a day.
Still hurts? Use a night splint to keep your foot, calf, and plantar fascia stretched overnight, reducing the pain, says Nicholas A. DiNubile, M.D., an orthopedic surgeon and the author of FrameWork: Your 7-Step Program for Healthy Muscles, Bones, and Joints.
Prevent it: Don't set the treadmill on an incline. "Running uphill strains the plantar fascia," says Dr. Matava, who recommends finding running shoes with strong arch supports that fit your foot's structure to relieve pressure. (We like the Asics Gel-Evolution 4.)
Tuesday, April 28, 2009
Sunday, April 26, 2009
Swine flu facts and questions
Mexico is contending with an outbreak of swine flu, suspected in the deaths of dozens of people and sickening perhaps 1,000. In the United States, at least eight cases have been confirmed with the infection, all of them in California and Texas; only one person was hospitalized. Here are some questions and answers about the illness:
Q. What is swine flu?
A. Swine flu is a respiratory illness in pigs caused by a virus. The swine flu virus routinely causes outbreaks in pigs but doesn't usually kill many of them.
Q. Can people get swine flu?
A. Swine flu viruses don't usually infect humans. There have been occasional cases, usually among people who've had direct contact with infected pigs, such as farm workers. "We've seen swine influenza in humans over the past several years, and in most cases, it's come from direct pig contact. This seems to be different," said Dr. Arnold Monto, a flu expert with the University of Michigan.
Q. Can it spread among humans?
A. There have been cases of the virus spreading from human to human, probably in the same way as seasonal flu, through coughing and sneezing by infected people.
Q. What are the symptoms of swine flu?
A. The symptoms are similar to those of regular flu — fever, cough, fatigue, lack of appetite.
Q. Is the same swine flu virus making people sick in Mexico and the U.S.?
A. The Centers for Disease Control and Prevention said the Mexican virus samples match the U.S. virus. The virus is a mix of human virus, bird virus from North America and pig viruses from North America, Europe and Asia.
Q. Are there drugs to treat swine flu in humans?
A. There are four different drugs approved in the U.S. to treat the flu, but the new virus has shown resistance to the two oldest. The CDC recommends the use of the flu drugs Tamiflu and Relenza.
Q. Does a regular flu shot protect against swine flu?
A. The seasonal flu vaccine used in the U.S. this year won't likely provide protection against the latest swine flu virus. There is a swine flu vaccine for pigs but not for humans.
Q. Should residents of California or Texas do anything special?
A. The CDC recommends routine precautions to prevent the spread of infectious diseases: wash your hands often, cover your nose and mouth when you cough or sneeze, avoid close contact with sick people. If you are sick, stay at home and limit contact with others.
Q. What about traveling to Mexico?
A. The CDC has not warned Americans against traveling to Mexico but advises that they be aware of the illnesses there and take precautions to protect against infections, like washing their hands.
___
Source: Centers for Disease Control and Prevention
Q. What is swine flu?
A. Swine flu is a respiratory illness in pigs caused by a virus. The swine flu virus routinely causes outbreaks in pigs but doesn't usually kill many of them.
Q. Can people get swine flu?
A. Swine flu viruses don't usually infect humans. There have been occasional cases, usually among people who've had direct contact with infected pigs, such as farm workers. "We've seen swine influenza in humans over the past several years, and in most cases, it's come from direct pig contact. This seems to be different," said Dr. Arnold Monto, a flu expert with the University of Michigan.
Q. Can it spread among humans?
A. There have been cases of the virus spreading from human to human, probably in the same way as seasonal flu, through coughing and sneezing by infected people.
Q. What are the symptoms of swine flu?
A. The symptoms are similar to those of regular flu — fever, cough, fatigue, lack of appetite.
Q. Is the same swine flu virus making people sick in Mexico and the U.S.?
A. The Centers for Disease Control and Prevention said the Mexican virus samples match the U.S. virus. The virus is a mix of human virus, bird virus from North America and pig viruses from North America, Europe and Asia.
Q. Are there drugs to treat swine flu in humans?
A. There are four different drugs approved in the U.S. to treat the flu, but the new virus has shown resistance to the two oldest. The CDC recommends the use of the flu drugs Tamiflu and Relenza.
Q. Does a regular flu shot protect against swine flu?
A. The seasonal flu vaccine used in the U.S. this year won't likely provide protection against the latest swine flu virus. There is a swine flu vaccine for pigs but not for humans.
Q. Should residents of California or Texas do anything special?
A. The CDC recommends routine precautions to prevent the spread of infectious diseases: wash your hands often, cover your nose and mouth when you cough or sneeze, avoid close contact with sick people. If you are sick, stay at home and limit contact with others.
Q. What about traveling to Mexico?
A. The CDC has not warned Americans against traveling to Mexico but advises that they be aware of the illnesses there and take precautions to protect against infections, like washing their hands.
___
Source: Centers for Disease Control and Prevention
Saturday, April 25, 2009
Swine flu cases spreading
MEXICO CITY – Mexico's president assumed new powers Saturday to isolate people infected with a deadly swine flu strain as authorities struggled to contain an outbreak that world health officials warned could become a global epidemic.
New cases of swine flu were confirmed in Kansas and California and suspected in New York City. But officials said they didn't know whether the New York cases were the strain that now has killed up to 81 people in Mexico and likely sickened 1,324 since April 13, according to figures updated late Saturday by Mexico's health secretary.
Tests have confirmed swine flu as the cause of death in 20 of the cases.
Mexican soldiers and health workers patrolled airports and bus stations as they tried to corral people who may be infected with the swine flu, as it became clearer that the government may have been slow to respond to the outbreak in March and early April.
Now, even detaining the ill may not keep the strain — a combination of swine, bird and human influenza that people may have no natural immunity to — from spreading, epidemiologists say.
The World Health Organization on Saturday asked countries around the world to step up reporting and surveillance of the disease and implement a coordinated response to contain it.
Two dozen new suspected cases were reported in Mexico City alone, where authorities suspended schools and all public events until further notice. More than 500 events, including concerts and sports games, were canceled in the metropolis of 20 million.
Mexican authorities ordered schools closed in the capital and the states of Mexico and San Luis Potosi until May 6, and the Roman Catholic Church announced the cancellation of Sunday masses in the capital.
The Mexican government issued a decree authorizing President Felipe Calderon to invoke special powers letting the Health Department isolate patients and inspect homes, incoming travelers and baggage. But officials said it was designed to free health workers from possible legal reprisals and to speed disease control efforts.
A team from the Centers for Disease Control had arrived in Mexico to help set up detection testing for the swine flu strain, something Mexico previously lacked.
The U.S. Embassy said the U.S. has not imposed travel constraints to and from Mexico but is suspending the processing of visas and other services through Wednesday to avoid creating crowds.
It issued an earlier message advising U.S. citizens to avoid large crowds, shaking hands, greeting people with a kiss or using the subway.
While suspected swine flu cases have been reported in about 16 Mexican states, Health Secretary Jose Cordova said "it has not spread to the entire country."
WHO Director-General Margaret Chan said the outbreak of the never-before-seen virus has "pandemic potential." But she said it is still too early to tell if it would become a pandemic.
WHO lays out three criteria necessary for a global epidemic: The virus is able to infect people, can readily spread person-to-person and the global population has no immunity to it.
Early detection and treatment are key to stopping any outbreak. WHO guidance calls for isolating the sick and blanketing everyone around them with anti-viral drugs such as Tamiflu.
Now, with patients showing up all across Mexico and its teeming capital, simple math suggests that kind of response is impossible.
Mexico appears to have lost valuable days or weeks in detecting the new virus.
Health authorities started noticing a threefold spike in flu cases in late March and early April, but they thought it was a late rebound in the December-February flu season.
Testing at domestic labs did not alert doctors to the new strain, and Cordova acknowledged Mexican labs lacked the necessary profiling data to detect the previously unknown strain.
The first death occurred in southern Oaxaca state on April 13, but Mexico didn't send the first of 14 mucous samples to the CDC until April 18, around the same time it dispatched health teams to hospitals looking for patients with severe flu or pnuemonia-like symptoms.
Those teams noticed something strange: The flu was killing people aged 20 to 40. Flu victims are usually either infants or the elderly. The Spanish flu pandemic, which killed at least 40 million people worldwide in 1918-19, also first struck otherwise healthy young adults.
Even though U.S. labs detected the swine flu in California and Texas before last weekend, Mexican authorities as recently as Wednesday were referring to it as a late-season flu.
But mid-afternoon Thursday, Mexico City Health Secretary Dr. Armando Ahued said, officials got a call "from the United States and Canada, the most important laboratories in the field, telling us this was a new virus."
"That was what led us to realize it wasn't a seasonal virus ... and take more serious preventative measures," Cordova said.
Asked why there were so many deaths in Mexico, and none so far among the 11 cases in the United States, Cordova noted that the U.S. cases involved children — who haven't been among the fatal cases in Mexico, either.
"There are immune factors that are giving children some sort of defense, that is the only explanation we have," he said.
Another factor may be that some Mexican patients may have delayed seeking medical help too long, Cordova said.
Some Mexicans suspected the government had been less than forthcoming. "They always make a big deal about good things that happen, but they really try to hide anything bad," Mexico City paralegal Gilberto Martinez said.
Airports around the world were screening travelers from Mexico for flu symptoms. But containing the disease may not be an option.
"Anything that would be about containing it right now would purely be a political move," said Michael Osterholm, a University of Minnesota pandemic expert.
Scientists have warned for years about the potential for a pandemic from viruses that mix genetic material from humans and animals.
This swine flu and regular flu can have similar symptoms — mostly fever, cough and sore throat, though some of the U.S. victims who recovered also experienced vomiting and diarrhea. But unlike with regular flu, humans don't have natural immunity to a virus that includes animal genes — and new vaccines can take months to bring into use.
A "seed stock" genetically matched to the new swine flu virus has been created by the CDC, said Dr. Richard Besser, the agency's acting director. If the government decides vaccine production is necessary, manufacturers would need that stock to get started.
Mexican authorities did lay to rest one persistent doubt, after Mexican museum director Felipe Solis died this week, just days after accompanying U.S. President Barack Obama on a tour of National Anthropology Museum on April 16. Cordova said Solis had a pre-existing illness and died of pneumonia unrelated to influenza.
New cases of swine flu were confirmed in Kansas and California and suspected in New York City. But officials said they didn't know whether the New York cases were the strain that now has killed up to 81 people in Mexico and likely sickened 1,324 since April 13, according to figures updated late Saturday by Mexico's health secretary.
Tests have confirmed swine flu as the cause of death in 20 of the cases.
Mexican soldiers and health workers patrolled airports and bus stations as they tried to corral people who may be infected with the swine flu, as it became clearer that the government may have been slow to respond to the outbreak in March and early April.
Now, even detaining the ill may not keep the strain — a combination of swine, bird and human influenza that people may have no natural immunity to — from spreading, epidemiologists say.
The World Health Organization on Saturday asked countries around the world to step up reporting and surveillance of the disease and implement a coordinated response to contain it.
Two dozen new suspected cases were reported in Mexico City alone, where authorities suspended schools and all public events until further notice. More than 500 events, including concerts and sports games, were canceled in the metropolis of 20 million.
Mexican authorities ordered schools closed in the capital and the states of Mexico and San Luis Potosi until May 6, and the Roman Catholic Church announced the cancellation of Sunday masses in the capital.
The Mexican government issued a decree authorizing President Felipe Calderon to invoke special powers letting the Health Department isolate patients and inspect homes, incoming travelers and baggage. But officials said it was designed to free health workers from possible legal reprisals and to speed disease control efforts.
A team from the Centers for Disease Control had arrived in Mexico to help set up detection testing for the swine flu strain, something Mexico previously lacked.
The U.S. Embassy said the U.S. has not imposed travel constraints to and from Mexico but is suspending the processing of visas and other services through Wednesday to avoid creating crowds.
It issued an earlier message advising U.S. citizens to avoid large crowds, shaking hands, greeting people with a kiss or using the subway.
While suspected swine flu cases have been reported in about 16 Mexican states, Health Secretary Jose Cordova said "it has not spread to the entire country."
WHO Director-General Margaret Chan said the outbreak of the never-before-seen virus has "pandemic potential." But she said it is still too early to tell if it would become a pandemic.
WHO lays out three criteria necessary for a global epidemic: The virus is able to infect people, can readily spread person-to-person and the global population has no immunity to it.
Early detection and treatment are key to stopping any outbreak. WHO guidance calls for isolating the sick and blanketing everyone around them with anti-viral drugs such as Tamiflu.
Now, with patients showing up all across Mexico and its teeming capital, simple math suggests that kind of response is impossible.
Mexico appears to have lost valuable days or weeks in detecting the new virus.
Health authorities started noticing a threefold spike in flu cases in late March and early April, but they thought it was a late rebound in the December-February flu season.
Testing at domestic labs did not alert doctors to the new strain, and Cordova acknowledged Mexican labs lacked the necessary profiling data to detect the previously unknown strain.
The first death occurred in southern Oaxaca state on April 13, but Mexico didn't send the first of 14 mucous samples to the CDC until April 18, around the same time it dispatched health teams to hospitals looking for patients with severe flu or pnuemonia-like symptoms.
Those teams noticed something strange: The flu was killing people aged 20 to 40. Flu victims are usually either infants or the elderly. The Spanish flu pandemic, which killed at least 40 million people worldwide in 1918-19, also first struck otherwise healthy young adults.
Even though U.S. labs detected the swine flu in California and Texas before last weekend, Mexican authorities as recently as Wednesday were referring to it as a late-season flu.
But mid-afternoon Thursday, Mexico City Health Secretary Dr. Armando Ahued said, officials got a call "from the United States and Canada, the most important laboratories in the field, telling us this was a new virus."
"That was what led us to realize it wasn't a seasonal virus ... and take more serious preventative measures," Cordova said.
Asked why there were so many deaths in Mexico, and none so far among the 11 cases in the United States, Cordova noted that the U.S. cases involved children — who haven't been among the fatal cases in Mexico, either.
"There are immune factors that are giving children some sort of defense, that is the only explanation we have," he said.
Another factor may be that some Mexican patients may have delayed seeking medical help too long, Cordova said.
Some Mexicans suspected the government had been less than forthcoming. "They always make a big deal about good things that happen, but they really try to hide anything bad," Mexico City paralegal Gilberto Martinez said.
Airports around the world were screening travelers from Mexico for flu symptoms. But containing the disease may not be an option.
"Anything that would be about containing it right now would purely be a political move," said Michael Osterholm, a University of Minnesota pandemic expert.
Scientists have warned for years about the potential for a pandemic from viruses that mix genetic material from humans and animals.
This swine flu and regular flu can have similar symptoms — mostly fever, cough and sore throat, though some of the U.S. victims who recovered also experienced vomiting and diarrhea. But unlike with regular flu, humans don't have natural immunity to a virus that includes animal genes — and new vaccines can take months to bring into use.
A "seed stock" genetically matched to the new swine flu virus has been created by the CDC, said Dr. Richard Besser, the agency's acting director. If the government decides vaccine production is necessary, manufacturers would need that stock to get started.
Mexican authorities did lay to rest one persistent doubt, after Mexican museum director Felipe Solis died this week, just days after accompanying U.S. President Barack Obama on a tour of National Anthropology Museum on April 16. Cordova said Solis had a pre-existing illness and died of pneumonia unrelated to influenza.
Friday, April 17, 2009
Slim Down for this Summer
Tired of sweating all over every piece of cardio equipment at the gym and still getting zero love from the scale? You need more iron. Not in your diet—in your hands. According to the National Center for Health Statistics, a mere 21 percent of women strength train two or more times a week. What you don't know: When you skip the weight room, you lose out on the ultimate flab melter. Those two sessions a week can reduce overall body fat by about 3 percentage points in just 10 weeks, even if you don't cut a single calorie. That translates to as much as three inches total off your waist and hips. Even better, all that new muscle pays off in a long-term boost to your metabolism, which helps keep your body lean and sculpted. Suddenly, dumbbells sound like a smart idea. Need more convincing? Read on for more solid reasons why you should build flex time into your day.
Torch Calories 24/7
Though cardio burns more calories than strength training during those 30 sweaty minutes, pumping iron slashes more overall. A study in The Journal of Strength and Conditioning Research found that women who completed an hour-long strength-training workout burned an average of 100 more calories in the 24 hours afterward than they did when they hadn't lifted weights. At three sessions a week, that's 15,600 calories a year, or about four and a half pounds of fat—without having to move a muscle.
What's more, increasing that afterburn is as easy as upping the weight on your bar. In a study in the journal Medicine & Science in Sports & Exercise, women burned nearly twice as many calories in the two hours after their workout when they lifted 85 percent of their max load for eight reps than when they did more reps (15) at a lower weight (45 percent of their max).
There's a longer-term benefit to all that lifting, too: Muscle accounts for about a third of the average woman's weight, so it has a profound effect on her metabolism, says Kenneth Walsh, director of Boston University School of Medicine's Whitaker Cardiovascular Institute. Specifically, that effect is to burn extra calories, because muscle, unlike fat, is metabolically active. In English: Muscle chews up calories even when you're not in the gym. Replace 10 pounds of fat with 10 pounds of lean muscle and you'll burn an additional 25 to 50 calories a day without even trying.
Target Your Trouble Spots
If you've ever tried to ditch the saddlebags and ended up a bra size smaller instead, you know that where you lose is as important as how much. As great as it might be to see the numbers on the scale go down, when you're on a strict cardio-only program your victory is likely to be empty. A recent study at the University of Alabama at Birmingham compared dieters who lifted three times a week with those who did aerobic exercise for the same amount of time. Both groups ate the same number of calories, and both lost the same amount—26 pounds—but the lifters lost pure chub, while about 8 percent of the aerobicizers' drop came from valuable muscle. Researchers have also found that lifting weights is better than cardio at whittling intra-abdominal fat—the Buddha-belly kind that's associated with diseases from diabetes to cancer.
Just don't rely exclusively on the scale to track your progress in the battle of the bulge. Because muscle is denser than fat, it squeezes the same amount of weight into less space. "Often, our clients' scales won't drop as fast, but they'll fit into smaller jeans," says Rachel Cosgrove, owner of Results Fitness in Santa Clarita, Calif. And it's the number on the tag inside your bootcuts you want to get lower, right?
Start Pumping
Begin with three weight-training sessions each week, recommends Joe Dowdell, founder and co-owner of the New York City gym Peak Performance. For the greatest calorie burn, aim for total-body workouts that target your arms, abs, legs, and back, and go for moves that will zap several different muscle groups at a time—for example, squats, which call on muscles in both the front and back of your legs, as opposed to leg extensions, which isolate the quads.
For each exercise you do, try to perform three sets of 10 to 12 reps with a weight heavy enough that by your last rep you can't eke out another one without compromising your form. To spark further muscle building, William Kraemer, Ph.D., a professor of kinesiology at the University of Connecticut, suggests alternating moderate-intensity workouts of eight to 10 reps with lighter-weight 12- to 15-rep sets and super-hard three- to five-rep sets.
And remember to fuel your workout properly. Too many dieters make the fatal error of cutting back on crucial muscle-maintaining protein when they want to slash their overall calorie intake. The counterproductive result: They lose muscle along with any fat that might have melted away. Sports nutritionist Cassandra Forsythe, Ph.D., co-author of The New Rules of Lifting for Women, recommends that you eat one gram of protein for every pound of your body weight that does not come from fat. For instance, a 140-pound woman whose body fat is 25 percent would need 105 grams of high-quality protein. That's roughly four servings a day; the best sources are chicken or other lean meats, soy products, and eggs.
Torch Calories 24/7
Though cardio burns more calories than strength training during those 30 sweaty minutes, pumping iron slashes more overall. A study in The Journal of Strength and Conditioning Research found that women who completed an hour-long strength-training workout burned an average of 100 more calories in the 24 hours afterward than they did when they hadn't lifted weights. At three sessions a week, that's 15,600 calories a year, or about four and a half pounds of fat—without having to move a muscle.
What's more, increasing that afterburn is as easy as upping the weight on your bar. In a study in the journal Medicine & Science in Sports & Exercise, women burned nearly twice as many calories in the two hours after their workout when they lifted 85 percent of their max load for eight reps than when they did more reps (15) at a lower weight (45 percent of their max).
There's a longer-term benefit to all that lifting, too: Muscle accounts for about a third of the average woman's weight, so it has a profound effect on her metabolism, says Kenneth Walsh, director of Boston University School of Medicine's Whitaker Cardiovascular Institute. Specifically, that effect is to burn extra calories, because muscle, unlike fat, is metabolically active. In English: Muscle chews up calories even when you're not in the gym. Replace 10 pounds of fat with 10 pounds of lean muscle and you'll burn an additional 25 to 50 calories a day without even trying.
Target Your Trouble Spots
If you've ever tried to ditch the saddlebags and ended up a bra size smaller instead, you know that where you lose is as important as how much. As great as it might be to see the numbers on the scale go down, when you're on a strict cardio-only program your victory is likely to be empty. A recent study at the University of Alabama at Birmingham compared dieters who lifted three times a week with those who did aerobic exercise for the same amount of time. Both groups ate the same number of calories, and both lost the same amount—26 pounds—but the lifters lost pure chub, while about 8 percent of the aerobicizers' drop came from valuable muscle. Researchers have also found that lifting weights is better than cardio at whittling intra-abdominal fat—the Buddha-belly kind that's associated with diseases from diabetes to cancer.
Just don't rely exclusively on the scale to track your progress in the battle of the bulge. Because muscle is denser than fat, it squeezes the same amount of weight into less space. "Often, our clients' scales won't drop as fast, but they'll fit into smaller jeans," says Rachel Cosgrove, owner of Results Fitness in Santa Clarita, Calif. And it's the number on the tag inside your bootcuts you want to get lower, right?
Start Pumping
Begin with three weight-training sessions each week, recommends Joe Dowdell, founder and co-owner of the New York City gym Peak Performance. For the greatest calorie burn, aim for total-body workouts that target your arms, abs, legs, and back, and go for moves that will zap several different muscle groups at a time—for example, squats, which call on muscles in both the front and back of your legs, as opposed to leg extensions, which isolate the quads.
For each exercise you do, try to perform three sets of 10 to 12 reps with a weight heavy enough that by your last rep you can't eke out another one without compromising your form. To spark further muscle building, William Kraemer, Ph.D., a professor of kinesiology at the University of Connecticut, suggests alternating moderate-intensity workouts of eight to 10 reps with lighter-weight 12- to 15-rep sets and super-hard three- to five-rep sets.
And remember to fuel your workout properly. Too many dieters make the fatal error of cutting back on crucial muscle-maintaining protein when they want to slash their overall calorie intake. The counterproductive result: They lose muscle along with any fat that might have melted away. Sports nutritionist Cassandra Forsythe, Ph.D., co-author of The New Rules of Lifting for Women, recommends that you eat one gram of protein for every pound of your body weight that does not come from fat. For instance, a 140-pound woman whose body fat is 25 percent would need 105 grams of high-quality protein. That's roughly four servings a day; the best sources are chicken or other lean meats, soy products, and eggs.
Thursday, April 2, 2009
How to get a bikini body fast
Why wait in line at the gym when you can get the same results at home? This total-body exercises Dumbbell Mike Mejia, CSCS, a personal trainer in Long Island, New York, hit several large muscle groups, and if you move one after another without rest, you torch serious calories.
The six to 10 representatives from each course and then proceed to the next. After doing all four moves, rest for 60 seconds, then repeat. Choose a weight that allows you to complete six to 10 members of the Bent-Over Row. To see the results on May 1, to train two or three times a week.
Pass: Work the lower body parts
Get the dumbbells and stand with feet together, hands at your side. Thrust forward, right leg, while the right thigh is almost parallel to the floor. Back to top. The next step back with left foot and sinks in the attack. Back to the top, and then lunge forward with left foot and then back lunge with right leg. This is one representative.
Bent-Over the line: Works upper back and biceps
Get the dumbbells and stand with your feet shoulder width from each other, knees slightly bent. With your arms at your side, bend forward from hips until back is almost parallel to the floor. Pull the dumbbells up, squeezing your shoulder blades together. Pause, then losing weight. This is one representative. Fill in all the representative standing.
Romanian Deadlift: Works glutes and hamstrings
Get the dumb-bell, and be with your feet hip-width from each other, knees slightly bent. Place the dumbbells in front of your thighs, palms facing your body. Keeping your knees slightly bent, press your hips back as you bend at the waist and lowering the weight on the floor. Squeeze your glutes to return to standing. This is one representative. Up to a big problem? Try to go on one leg.
Curl and press: Works shoulders, biceps and triceps
Get the dumb-bell, and be with your feet hip width separately, hands at your sides. Step forward with right leg as you curl both dumbbells to your shoulders. Sink in the attack, and then dumbbells directly overhead, rotating your hands so that your palms face forward at the top of the move. Pause for two seconds, then return to the beginning. This is one representative.
The six to 10 representatives from each course and then proceed to the next. After doing all four moves, rest for 60 seconds, then repeat. Choose a weight that allows you to complete six to 10 members of the Bent-Over Row. To see the results on May 1, to train two or three times a week.
Pass: Work the lower body parts
Get the dumbbells and stand with feet together, hands at your side. Thrust forward, right leg, while the right thigh is almost parallel to the floor. Back to top. The next step back with left foot and sinks in the attack. Back to the top, and then lunge forward with left foot and then back lunge with right leg. This is one representative.
Bent-Over the line: Works upper back and biceps
Get the dumbbells and stand with your feet shoulder width from each other, knees slightly bent. With your arms at your side, bend forward from hips until back is almost parallel to the floor. Pull the dumbbells up, squeezing your shoulder blades together. Pause, then losing weight. This is one representative. Fill in all the representative standing.
Romanian Deadlift: Works glutes and hamstrings
Get the dumb-bell, and be with your feet hip-width from each other, knees slightly bent. Place the dumbbells in front of your thighs, palms facing your body. Keeping your knees slightly bent, press your hips back as you bend at the waist and lowering the weight on the floor. Squeeze your glutes to return to standing. This is one representative. Up to a big problem? Try to go on one leg.
Curl and press: Works shoulders, biceps and triceps
Get the dumb-bell, and be with your feet hip width separately, hands at your sides. Step forward with right leg as you curl both dumbbells to your shoulders. Sink in the attack, and then dumbbells directly overhead, rotating your hands so that your palms face forward at the top of the move. Pause for two seconds, then return to the beginning. This is one representative.
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