Monthly Archives: December 2014

Exercises to Do At Home

Medical / Health

Since I enjoy exercising at home, I like to write about my favorite workout types on this blog. It turns out that with only seven exercises you can do a complete, at home, fat burning workout. And no, you don’t need a big, lunky piece of cardio equipment to do slow, boring aerobic training.

Many people don’t have time to consistently go to the gym and want to workout at home. But how many exercises can you do in your workouts at home with dumbbells? I have put together some training options you can do at home. The options include dumbbell workouts and exercises that need no external resistance. I have provided many options so that even a home workout can have variety.

In fact, this entire workout can be done with only your bodyweight, but for a more advanced challenge, you can use dumbells in certain exercises.

The workout doesn’t use any machines either, because this allows you to use more muscles per ecxercise when you do standing exercises or push-ups instead of the pec-dec at your local gym.

Here’s the workout.

1) bodyweight squat

2) pushup or kneeling pushup

Do exercises 1 and 2 back to back with no rest. Aim for 8-12 repetitions per set. If you are advanced, you can use dumbells for the squat and even harder pushup, such as decline pushups to increase the difficulty of the workout. For beginners, stick to bodyweight squats and kneeling pushups.

Do the squat and pushup back to back without rest, but rest 1 minute before repeating the exercises again. Then rest a minute, and repeat one more time. Then you will have done this superset (that’s what it is called when you do two exercises back to back) 3 times.

However, beginners should do all exercises in the entire workout only once. Only advanced fitness levels can use the 3 superset system.

3) split squat

4) mountain climber

A split squat is also called a stationary lunge. That requires you to split your feet apart by taking a step forward. Use the wall for balance if you are a beginner. If you are advanced, you can hold dumbells in your hands during the split squat. Do all repetitions for one side and then repeat for the other side. Drop your hips straight down and use your glutes and hamstrings and quadriceps to push your body back up. Do 8 repetitions per side.

For the mountain climber, get into a pushup position. Brace your abs as if someone was going to punch you in the stomach. Maintain that during the entire exercise. Lift one foot off the ground and bring that knee up to your chest. Touch the foot down. Slowly return to the start position. Alternate sides for 10 repetitions per side.

Do exercises 3 and 4 as another superset, and do it 3 times – the same way as above – only if you are advanced.

5) Reverse lunge

6) Close-grip pushup

A reverse lunge is a moving split squat. Stand with your feet together. Take a step back with one leg. Drop your hips down and bend both knees. Then squeeze your butt and thigh of the front leg (the leg that didn’t go anywhere) and pull yourself back up to the start position. Do 8 reps on one side and 8 on the other. Beginners use the wall for balance. Advanced can hold dumbells in hands.

The close grip pushup is the same as the normal pushup, except your hands are shoulder width apart, not wider. Keep your elbows tucked into your sides. This works your triceps (the back of your arms) more. Do 8-15 repetitions.

Advanced fitness levels can do 3 supersets. beginners just one set of each.

7) Jumping jacks

Finish the workout with the classic Jumping Jack exercise. beginners do 20 and then stretch. Advanced fitness levels can do 50 jumping jacks, take a 30 second break, and repeat up to 3 times. Then finish with stretching for your tight muscle groups.

Why Natural Remedies are the Way to Go

Main

During my life I have spent a fortune on various cold medications. I don’t know how much money I have spent in total but I probably have wasted some of it. I am not saying that traditional medications don’t work. They something work wonders. All I want to say that they are not cost effective especially since instead of them you can use something you already have in your kitchen.

With winter just around the corner, I notice that I experience a runny nose more often than ever. There must be something about the colder weather because for the last couple of weeks I have been feeling under the weather and I have had a sore throat several times already. I am not going to give up and I don’t want this whole situation to bring me down. What I am going to do instead is to head to places such as http://homeremedieslog.com to learn about some natural remedies to help me combat my illness.

After visiting places such as http://www.nlm.nih.gov/medlineplus/herbalmedicine.html I’ve learned that there are some great natural ways to deal with colds and sore throats. Ever since I was a child my mother would serve me warm tea with lemon and raspberry juice to treat the symptoms of the common cold and flu. As a matter of fact, lemons are one of the first things that come to my mind when I think about runny noses and catching a cold. Of course, according to http://en.wikipedia.org/wiki/Home_remedy there are also many other natural remedies such as ginger, garlic or even grinded pepper that can do wonders in times of need and I am definitely going to use some of them if not all this evening to help me to feel better. I know that there must be something that I can do to improve the way I feel and I am happy that the right remedies are in my kitchen.