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Want to try the benefits of Pilates? Try the following exercise series. Although the results of adaptation, the benefits and challenges quite big. Guaranteed abdomen, arms, buttocks, and thighs you are more toned.

FRONT LIFT / Lunge
Target: muscular thighs, buttocks, calves, abdomen, shoulders

A. Stand with your feet shoulder-width apart, hands beside the body (can while holding the dumbbells, can not). Raise your hands above your head. Palms facing inward. Lift your right leg straight out in front about waist deep until the foot is parallel with the floor.Hold for 2 counts, then drop the foot to the front form a lunge position.

B. When making a lunge, lift both arms to shoulder sarnping to parallel. Hold for 2 counts, then stand up, go back to its original position. Perform 20 repetitions (10 times for each leg) with controlled movement.

Pilates ‘Bent-Knee ROLL-DOWN’
Targets: abdominals, back, shoulders

Sit with your knees bent and arms straight in front dadai Each holding dumbbells (optional) with your palms facing. Drop your body back, hold the stomach. Bend your knees 90 degrees and lift the leg until parallel to floor. Keep a balance on your tail bone, hold 5 counts. Keep your arms and legs remain parallel to the floor.Gently roll the lower back down about 10 inches and hold five counts. Repeat 10 times without lowering the legs or lying down.

LEG PULL / PUSH-UP
Target: muscle chest, back, arms, abdomen, buttocks

Prepared in a push-up position with your palms below the shoulders parallel. The position of the torso straight. Lift your right leg as high as the hip (finger point) or a little higher. Lift and lower your right leg 5 times. Repeat for left foot. Then lift your right leg back, bend your elbows, slowly lower the chest to about 10 cm from the floor. Do push-ups with his right foot raised, alternately with the left foot raised.

KNEELING ONE-ARM SIDE KICK
Target: muscle chest, shoulders, buttocks, thighs

Create a position as if to crawl. Piles of body weight on his left hand and right knee. The palm of the hand parallel to the shoulder.Hold a dumbbell in your right hand (optional) and lift it to shoulder height j. Lift your left leg as high as your hips. Keep your hips, head and arms stable. Kick your left foot out slowly, Do not flinch. Hold for 2 counts. Return leg to starting position (arm position remains elevated), repeat 10 times. Replace with the other side.

Squat CURTSY-SWING ARM
Target: muscular thighs, buttocks

Stand straight with arms straight above your head. Bend your left knee and lift your left leg to hang near the right knee, toe point.Hold your right foot, then step forward left leg far to the side.Tukikkan body down, make a movement such as saluting the upper left leg. Bend your left arm to the front of the body and straighten your right hand upward. Hold for 2 counts. Return the left leg to starting position. Repeat 10 times. Then replace it with a foot / right side.

Plank FRONT / BACK SUPPORT
Target: arm muscles, chest, back, legs, buttocks and stomach

Sit with legs straight and point your toes. Press your palms on the ground, about 15 inches from buttocks. Stomach interested in following the curve of the upper back. Focus your body weight in the hand and lift your hips, forming a parallel line from ankle to shoulder. When lifting your hips, feet flat on the floor. Hold for 2 counts, then return to starting position. Repeat 10 times.

Beauty is not only obtained from treatments with the right cosmetics, but also of physical fitness. Natural beauty will be maintained if we diligently exercise.

No need to exercise hard to keep in shape, the important thing is the body given the opportunity to move to the muscles of the body tergerakkan.Remember to always warm up before exercise to avoid injury.

Here are tips for exercising:

Walking in the morning for 45-60 minutes. Do at least three times a week. This can be done using a treadmill.
Cycling. Make a different target each time cycling, for example, today’s distance of two miles, maybe three miles tomorrow. Do cycling at least four times a week.
For those who choose energetic exercise, may be able to do aerobics, salsa or taebo. Do it for one hour, three times a week.
Weight training. If you choose to exercise at the gym, do weight training. Do not forget to make the target, for example this month weight training with heavy load of five pounds, next month’s increase to six or seven pounds.
Some people might have a hobby of heavy exercise, such as tennis, badminton, or futsal. Perform regularly 1-2 times a week, and remember to always warm up every time I exercise.

Set a good diet

Having an ideal body shape would be a dream of every woman. One way to get it is by adjusting the diet. Of course not wrong if we like to eat chocolate or ice cream, but we must balance it by eating foods that are fibrous and protein. The key word in diet diet is ‘enough’. We can eat whatever we like, provided that the amount of ‘enough’ and not excessive.

Here are tips diet to maintain ideal body shape:

Breakfast with carbohydrate foods, like rice, bread, corn or oat meal. If you like, accompanied by drinking high-calcium milk and low fat.
Snacks at meal between breakfast and lunch with healthy snacks, like two pieces of steamed brownies with a glass of fruit juice or yogurt.
Lunch with a full menu of carbohydrates, proteins and fats in balanced amounts. Rice or potatoes, vegetables and a piece of meat is very pretty. Vary the menu so as not to get bored.
Eat a sweet snack in the afternoon, like sponge cake or broiled, with a cup of fresh tea. It is good to keep hungry before dinner.
Dinner with a menu of vegetable protein. Avoid eating animal protein, carbohydrate and fat excess in the evening. Dinner with a menu of salad vegetables or fruit diet can be a good choice.
Always drink water after eating.

Get plenty of rest

One of the rights body is resting. With rest, the body becomes relaxed and naturally collect back energy and strength for activities. Getting enough sleep at night is the best break; some people might add it with a nap in a short time to keep in shape.

Here are tips to rest:

Sleep at least 6-8 hours each day. It can maintain the freshness of the face, skin and body.
Avoid caffeinated drinks, carbonated and acidic toward resting. This is to prevent abdominal bloating that can damage the health.
Drink a glass of water before bed. In the morning after waking up, drink another glass of water. This is both to facilitate the body’s metabolism.
Some people may choose to drink a glass of warm milk before bed. Choose milk is low in calories and fat to prevent fat storage.

Belle is a slim body! This is the paradigm that occurs not only at the majority of women, but also men.Therefore, many women either with his own desires as well as demand the man she loved-a diet to get the posture which is considered ideal. Reducing the amount of food, slimming drugs, everything is done liposuction. Until some of them said, “Pain is beautiful.”

And how did it go? Rather than being a slim, body became emaciated and sick, or even more stretched.

It is important to note that the diet is not just to get the ideal posture. Diet is adjusting the diet to maintain health. Ideal posture that is the one of the characteristics of a healthy body. The body is too thin or too fat body both a risk factor for disease.

Ideal Body Posture

Posture can be measured by Body Mass Index (BMI), namely:

BMI = weight (kg) / height x height (m)

Normal BMI is between 18-25. Someone said to lean if BMI less than 18 and obese if BMI over 25. When BMI more than 30, the person is suffering from obesity and obesity need to be aware because usually accompanies other diseases such as diabetes mellitus, hypertension, hypercholesterolemia and other metabolic disorders.

Examples of women with weight = 58 kg and height = 161 cm = 1.61 m.

BMI = 58 / 1.61 x 1.61 = 22.37 (normal)

To find out the ideal weight, can be used Brocca formula as follows:

Ideal weight = (height – 100) – 10% (height – 100)

Threshold limit allowed is 10%. If more than 10% then, including obesity and if above 20% then it occurred to obesity.

Example: a woman with height = 161 cm, weight = 58 kg

Ideal body weight = (161 – 100) – 10% (161-100) = 61 to 6.1 = 54.9 (55 kg)
58 kg weight is within 10%.

Basic Conditions Healthy Diet

Term 1: No get rid of certain food groups

Many people go on a diet by eliminating certain foods that are considered as enemies of the diet. Though the body still needs a balance of nutrients even when dieting. Both carbohydrates, proteins, fats, vitamins, minerals, fiber, water and oxygen is very important for the body.

Term 2: Permanent address the needs of the body of protein and fat

The body requires 30 grams of protein a day.Proteins are used by the body for the formation and growth of body cells. Nothing wrong with eating meat, dairy, grains and nuts for not excessive.

Consider the amount of fat needed by the body, which is 50 grams a day. Not all fats are bad. In addition, many nutrients can be absorbed if dissolved in the fat body.

Term 3: Eat only when hungry

Diet Tips
Basically, the diet is to choose foods that are eaten, changing attitudes toward food and limit the amount of food. Here are tips on success in the diet:

Enjoy food and chew foods until smooth and make sure no food bribe after previously ingested food.

Eat with family or friends while mingle would make us eat food slowly. This will make the body has time to process the food to the fullest.

Do not eat while doing other things, like watching because this situation will make us tend to increase the portion of food.

The main principle of the diet is to limit the number of calories that enter the body so that calories are encouraged to utilize the reserves in the body. The body can function well with 1200-1500 calories.

Avoid foods that contain lots of saturated fats such as coconut milk, organ meats and fried foods and increase the consumption of unsaturated fats such as fish, olive oil, peanut, soybean and avocado.

Increase the consumption of fruits and vegetables.Because in addition to filling and make a quick not hungry, fruits and vegetables can expedite the disposal process and boost immunity.
Eating is a big lunch, not dinner.

Avoid snacking. If it is difficult, change snacks eaten between breakfast and lunch or between lunch and dinner with a fruit or vegetable.

Exercising regularly will burn calories and optimize the body’s metabolism.
Increase the drinking water.

And liposuction slimming drug does not help get a healthy posture and ideal for not coupled with a good diet food. Use or liposuction slimming drug at the condition of obesity is harmful for health and do according to your doctor’s instructions. Because liposuction slimming drug and has many side effects to the body.

Diet One: Body Gives Signal

If the requirement is not fulfilled carbohydrates, perceived symptoms are nausea, dizziness and indigestion resulting in bad breath.

Easily tired, listless and lackluster can occur if the lack of fat and animal protein.
Frequent urination and large as the effect of slimming drug can be harmful to the body because the nutrients that enter the body will be reduced.
What If Tempted?

Trust stomach. Before you are interested in and eat a meal, first check whether he was hungry stomach. If not, then immediately stop.

Food is often used as a refuge in times of stress. If stress makes food consumption becomes excessive, stop and do other activities that make the body comfortable and relaxed.

Cubitlah nerve point that serves to control the appetite. It lies in the area of ​​cartilage, the place just below the jaw against the ear leaf.

Make a scent in your room with air freshener or scented candles. The smell of banana, peppermint and apple proven to suppress appetite.

You can find information about a healthy diet through search engines such as google,yahoo, bing, altavista. After successfully undergoing the diet, do not forget to share your healthy diet tips to your friends via facebook, twitter, youtube.

If during this that we know only aerobics can burn calories and good for heart health, there is now one of the advantages of aerobics, which can raise cholesterol levels. Previous sports generally believed to improve one’s cholesterol level.

A study conducted in Turkey and published in the Journal of Sports Medicine and Physical Fitness found hop aerobics can increase levels of HDL cholesterol (High Density Lipoprotein) is known as good cholesterol because it prevents heart disease.

The study, led by A Kin Isler from Baskent University, Ankara, Turkey is observing 45 students for eight weeks. 15 participants hop aerobics class, 15 others followed the traditional dance aerobics, and one group again did not follow any aerobics class.Exercises performed for 45 minutes performed over three days in a week.

The result, after eight weeks, participants showed a decrease of aerobic total cholesterol than the group who did not join aerobics. However, participants who followed a surprising jump aerobic showed increased HDL cholesterol significantly.

“These results show jumping aerobic exercise is more effective to modify the cholesterol profile,” explains Isler team without explaining why aerobics can increase HDL.

“Aerobic jump more energetic, enterprising and spending a lot more energy than traditional aerobics, and even tend to raise levels of HDL,” said Gerald Fletcher, MD, cardiologist at the Mayo Clinic in Jacksonville, Fla., who is also spokesman for the American Heart Association.

“There are many reasons to exercise regularly, but can raise levels of HDL, which sports many uses energetic movement has many benefits for health,” added Fletcher.

For Robyn Stuhr, MA, a psychologist at the Women’s Sports Medicine Center, Hospital for Special Surgery in New York said the jump is an alternative aerobic exercise that is enjoyable, but can be done together, accompanied by the music move your body becomes a pleasure in itself.

“Aerobic exercise provides many health benefits in various ways, even more than just raise HDL levels. Aerobics has a positive effect of maintaining stamina, blood circulation, stabilize weight, normalize sleep patterns, increase body energy, and reduce the risk of heart disease, diabetes and share the type of cancer. Do not be lazy to move your body for the sake of our health, “said Stuhr very confident that health depends on each individual’s lifestyle.

You can find information about aerobic through search engines such as google,yahoo, bing, altavista. After successfully loss weight with aerobic, do not forget toshare your success tips to your friends via facebook, twitter, youtube.