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Osteoporosis: 3 tips to avoid it

Osteoporosis occurs in older adults, especially women, that due to hormonal changes in the age and sex.

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Recommendations for preventing osteoporosis[/caption]

Osteoporosis is a progressive silent disease that arises because at some point in life by increasing severity over the years and not having signs easy to identify.

It is characterized by loss of bone mass; leading to have the bones fragile and prone to injury called fractures (primary symptom) may occur for reasons that would normally not cause bone damage, such as a fall or blow

Fractures can be dangerous depending on the area where they occur; for example, a crack in the vertebrae can cause pain and abnormal posture and in most cases is the reason why older people acquire a prominence on the back, commonly known as "hump or hump" ; the most dangerous fractures are those that occur in the femur bone because they can affect a major artery for traffic, even to death.

It's so Melina Ms. Roxana Cruzado Melendez, Academic Coordinator of the Career Medical Technology -. Physical Therapy and Rehabilitation from the Catholic University Seat of Wisdom gives us tips to prevent osteoporosis

1. Food

Adequate food must be consulted with a nutritionist, since it is trained to provide age-appropriate diet and professional characteristics of each person considering various aspects such as past illnesses features.

2. Physical Activity

As regards physical activity, exercise of any kind can be made, as we seek to improve the general circulation; such as walking daily for 30 to 60 minutes and go swimming; however, strength exercises and exercises involving joint impact are indicated in the prevention of osteoporosis, they stimulate the production of new bone and the increased volume of muscles.

3. Calcium and Vitamin D

Sun exposure is also recommended as a preventive measure because it stimulates the production of vitamin D, vitamin that assists in the binding of calcium to the bones. Taking appropriate and always in consultation with the medical measures, we can practice sun exposure at a particular time and for a prudent time.

7 formula to reduce your age

By 8:54 AM No comments:

Are you aging? Don't worry! You can turn around your aging by following our magic formula. These formulas are very easy. Though we we have to follow these steps to reduce our age we don't n necessarily follow. So here it is. Learn about those seven magic formulas and look younger than ever.

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7 formula to reduce your age[/caption]

1. Do your exercise:
The most effective way to hold into your age is exercise. Do light exercise everyday. Walk for at least 30 minutes or do your jogging by standing at one place. If you can not get 30 minutes at once, divide your schedule, do it thrice in a day for 10 minutes.

2. Eat foods containing Vitamins:
Take foods containing Vitamin C and Vitamin E. These two Vitamins have antioxidant, which reduces the process of growing old. Its good to take Vitamins from foods. If its not possible then you can have them as supplements.

3. Get rid off your fat:
If possible take less than 60 grams of fat and take less than 20 grams of foods like butter from your everyday food chart. Its best if you have already decided to not to take any of the fat anymore.

4. Avoid the pollution:
If you want to be healthy and stop the wild horse of your age then one of the effective ways is to avoid pollution. We have all sorts of pollutions like water, environment, air, sound etc. These pollutions cause health hazards. So try to avoid polluted air, high sound, unsafe water to keep yourself alive for more days.

5. Control your weight:
Try to keep your weight right with the contrast of your age and height. To keep your weight steady try to eat foods with less calories and keep exercising. Lots of water and fruits could be taken. When you reach your desired weight, try to remain on that term.

6. Be alert on any of physical changes:
Our body is changing rapidly. Sometimes blood pressure is reducing and sometime heartbeats are getting higher and giving false beats. Never avoid these things. Take doctor's advice. Be alert before getting into big trouble.

7. Get rid off all bad habits:
Get rid off all your bad habits and place yourself on a strict routine. You can never get a peaceful life within a haphazard environment. Get rid off smoking and drinking alcohol. If you are living on a pack of cigarettes on a day, then it could reduce your life span for eight years. Maintaining rules and regulations can keep your youth forever.

Some Benefits of Body massage

By 1:46 AM No comments:

Nowadays there are many offer many different massage parlor or jimei body. They might have seen it. But think of all the time to avoid unnecessary body massages are on offer. Body massages pracalana bilasitai been abroad yet you may. Body massage is really an advantage? Indeed, think of times asking questions. Check remarkable characteristics of body massages.

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Benefits of Body massage[/caption]

Circulation and reduce pain in the body Body massages pair durikaranah pain. Body massage increases blood circulation through the body of the infected tissue and the pain gradually returned to normal. This pain tends to decrease quite rapidly. And so, back pain, neck pain, leg pain is a pretty effective way to Massage the body. Body Massage increases the blood circulation in the body. Different types of body massage increases blood circulation around the body and increases the body’s resistance to disease.

Reduce stress, anxiety and emotional stress and anxiety through body massages myasajah is largely reduced. After a while, you would load super neat, comfortable massage. Reduced levels of stress hormones in the body kartisalera Body Massage kidney stress is overcome.

Pain is your body’s needs myasajah body massage or physical-mental fatigue can be overcome. Used in a variety of natural oils, essence is beneficial for the skin. Pressure points of the body is used to compress or Hot Stone. Hot compress a bag like this, so there are several herbal ingredients, which are different pressure points on your body by using light to heat the heat is used.
The place where your body is in pain or fatigue, it can be completely eliminated. Your body and your legs all the load. This leg pain and arm or foot massage can saundaryabardhane refreshing. This particular type of massage is used to pack, which makes your skin soft and smooth.

Sleep better, sleep better one: the need for health safely. But many sleep problems. She did not want to be without side most people sleep better at night. Body massage to remind those who have this problem often. Body massage is probably a deep sleep. Massage helps the body to sleep, which increases delta waves.

Nope did not massage

(1) If a heart problem.

(Ii) after any operation.

(3) in the first five months of pregnancy.

(4) Any part of the body has broken.

(5) If you have asthma.

Quick upayah home massages Massage Vitamin D add oil, you can use olive oil. Candanera oil or lavender oil mixed with the desire to take it. Summer put powder massage. Ayaroma very useful for oil massages. Alobatasayukta suitable for cold environment to massage.

– For any pain sesame oil, garlic, ginger, neem, turmeric, black pepper and strain to keep warm in the cold. Shoulders, knees Apply light massage to ease the pain is found. Karpura mixed with crushed mint leaves Apply light massage of the forehead, headache, maigrene found comfort.

– A lot of leg pain after walking for a little bit of hot water droplets candanera oil, mixed with a pinch of salt Put the foot-bath. Feet away from the water, remove the massage oil or moisturizer light. You’ll see a lot of fatigue in the body is reduced.

Myasajata remember being comfortable. If the pain is felt rather close with and will go to the doctor. Massage with oil for a comfortable if OK, but should not be stressful if you have arthritis. We went a lot of space to massage after the haircut. Gentle finger or hand injury or head-butt to back up OK, but the neck should simply shake-mounting or snap the neck. If you have pain in the neck, especially when it is not at all. Mother Earth as it may be paralyzed by pressure.

8 Amazing healthy benefits of a good sex life

By 1:06 PM No comments:

Of course sex is healthy, but did you know that a good sex life can provide certain health benefits? We (not that you need any convincing) spoke to the experts to discover how sex improves our health.

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8 Amazing healthy benefits of a good sex-life[/caption]

1. It can make you thin
Business dread? Do not break the vicious circle now. But if it is too late and not to do to the gym, do not forget that the charge of having sex and, too! "The sex burn 75-150 calories in half an hour," says Desmond Ebanks, MD, founder and medical director of Alternity Healthcare in West Hartford. It is similar to other physical activities, he says, such as yoga (114 calories in half an hour), dance (129 calories in half an hour) or walking (153 calories in half an hour).

Bono: Sex can also help in staying lean muscle in the process. "Sexual arousal and orgasm, and testosterone, which, it is necessary to build and maintain bone and muscle tissue, among other things," he adds.

2. It can improve heart health
You probably already know that heart disease is the number one killer of women. A healthy diet and keep cholesterol under control and sodium great ways to stay on top of heart health, but it is not sex. "Sex is an exercise, heart rate and increases blood flow," says Dr. Ebanks. "In a study published in the Journal of Epidemiology and Community Health, researchers found that two or more than once a week sex reduces the risk of heart attack by half." While the results of the study focused on men, Dr. Ebanks also suggests similar effects for women.

3. It can help you get a better night's sleep for
What do you do to help you sleep? If chamomile tea and other treatments are not in use, it can help to have sex, especially if you are having trouble sleeping because of anxiety or tension. "People with frequent sex often report that they handle stress better," says Dr. Ebanks. "The deep relaxation that typically follows orgasm for women and ejaculation or orgasm in men may actually be able to relax completely and one of the few times people. Show many of the deep, restful sleep and after a meeting of love."

4. It is possible that the immune system
With all the concern about the cold and flu viruses to fight germs can sometimes feel like a full time job. Surprisingly, it can be something you can do in the bedroom to keep the immune system strong, says Dr. Ebanks, referring to a study conducted by researchers at Wilkes University in Pennsylvania. "People in the exhibition week sex twice or higher levels of 30 percent and immune antibodies, which is known to boost the immune system," he says. So make this your new logo cold and flu season: Wash your hands and make the bedroom a date with your partner often!

5. can improve your mental health
The fastest way to improve your mood, fight depression, anxiety and pace? Patricia Tan, MD, a board certified internist in Arizona and a medical expert to say JustAnswer.com, the answer is simple: sex (in a loving, committed, of course). "Psychologically, sex improves mental health by building familiarity and reduce stress," she says. "The reduction of the stress component reduces the levels of cortisol in person, and to reduce the chances of high blood pressure, high blood sugar and increase the acidity in the stomach."

6. can help ease the pain
Is it possible to change the "not tonight, dear, I have a headache" to "Yes, tonight, honey, I have a headache", or so says Dr. Ebanks, who believes that there is a real relationship between the sexes and the treatment of pain. "Sexual arousal and orgasm, the hormone oxytocin in the body, and this in turn triggers the release of endorphins secreted" he explains. "Because of these natural opiates sex as a strong painkiller."

7. You can help bladder control
And the idea that sex can help reduce incontinence but true voice, experts say, it may seem strange. Sex therapists have recommended long ago that women do Kegel exercises (pelvic floor muscles bend) during the day but also during sex. Why? Exercise can not only help to increase the fun, but also strengthen the muscles with incontinence. You can make a cone everywhere (even during sex), so do not be shy! Pelvic floor muscles in the same way to stop the flow of urine gently flex and tighten. Hold for 3 seconds, then release.

8. can give you healthy skin
Sex can make you more beautiful? It seems crazy, but Eric Braverman, MD, founder of PATH Medical Center in New York says, that sex does not solve the basic compound in the body that is good for all sorts of things, including the improvement of your skin. During sex, the body secretes a hormone called DHEA (dehydroepiandrosterone). "It can strengthen the immune system, and give you the health of the skin and even reduce depression," he says. So much for $ 79 night cream!

Five Ways to Keep Mental Fitness

By 9:31 AM No comments:

It is important to stay fit mentally, as well as keep your body in shape.

Bearing in mind that this means that they have a sense of comfort and an opportunity to work every day. If he had the opportunity must allow a challenge.

It's never too early or too late to start a mental exercise.

There are many mental exercises to help you stay in good health and improve their well-being.

Here are some ways to stay in shape mentally:

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Five Ways to Keep Mental Fitness[/caption]

Get rid of stress:

Any age should get rid of stress to keep fit mentally. Should reduce the level of tension since then. The potential of strokes, heart attacks and other diseases and conditions related to stress the risks, and ultimately reduce the debilitating and can be life threateningExercise:Exercise is a good way for the release of many neurotransmitters beneficial in the body. It also increases the general welfare. It also helps to relieve stress and hormones are protective in the brain.

Games or puzzles:

Memory can be improved through simple activities such as puzzles and logic, and crossword words or word search. Also sharpens the language and logic skills. You can open new pathways in the brain.

Socialize:

Socialization is a very good way to keep fit mentally. His friends will keep you from feeling isolated, and also keep you mentally. You get to learn and practice the brain when discussing things with friends.

Get enough sleep:

Sleep refreshes the mind and body. Getting enough sleep is very necessary to maintain the integrity of the mind. Feelings of fatigue, and if you feel constantly rushed and overwhelmed after the appointment when he wakes up. And in order to keep fit mentally, you must get a lot of sleep.

For a High and Round Butt, 6 Exercises

By 9:39 AM No comments:

We want a big ass, round? This advanced body movements Cosmo coach Jennifer Johnson, working your buns from all angles to give them some graceful proportions. Fill to 15 repeat each exercise and repeat the entire sequence to see the results.

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For a High and Round Butt, 6 Exercises[/caption]

1. It gets deep squat: Stand with your feet about shoulder width. Keep your chest to the knees, ankles, and lower your ass until the thigh parallel to the floor. Push up through your heels to come to halt. This is a repeat.

2. Squat with alternating leg: Stand with your feet about shoulder width. Keep your chest to the knees, ankles, and lower your ass until the thigh parallel to the floor. Even as the press, in order to arrive to stop them down, raise your left leg off the ground and kick high as you can. And put it back on the ground and sink squat in the second. How do you get a kick with the right leg. Making the leg on the ground to complete one repetition.

3. Squat jumps with various admirers kick: Stand with your feet about shoulder width. Keep your chest to the knees, ankles, and lower your ass until the thigh parallel to the floor. In explosive movement, by raising your heels and just jump in the air. Land in the squat, push up through the heel while lifting the left leg off the floor, pointing the left toes and leg swung up and around in a clockwise direction a large circle counter-clockwise, then put it back on the ground, and sink into a jump squat II . Land in the squat comes to stand and raise your right leg off the ground, has a right toes, and swing the leg in a clockwise direction a large circle. Making the leg on the ground to complete one repetition.

4. Arabesque Leg Lifts: Get stacked on his hands and knees so that your shoulders over wrists and hips stacked above the knee. Show your toes and turn left to the left side. Raise and extend the left leg until diagonally behind you, and then returned to start all over again in the middle of the foot and extends directly behind the station. We're going back to the starting point for a repeat. Make up to 15 repetitions and then repeat the same number with the other leg.

5. inverted heel lifts: Get stacked on his hands and knees so that your shoulders over wrists and hips stacked above the knee. Put your right hand on the ground for additional support. Bend your left leg and lift it diagonally behind you. And then start again. This is a repeat. Fill to 15 repetitions, then repeat the same number with the other leg.

6. Extended V- leg lifts: knelt on the ground and gently intertwined cranks stacked above the elbows, shoulders and hands. Extend your left leg straight behind you, and show their toes. Without bending the knees, and lift the left leg above and to the left. With control, and return it back and hit the ground with the toes. Then lift your leg up and to the right. Back down to earth to complete one repetition. Fill to 15 repetitions, then repeat the same number with the other leg.

5 Full Body Exercises you can do on the bench

By 8:20 AM No comments:

If you find a bench , a set of steps or a high wall and can have a workout sweaty seriously. Completion of eight to 10 repetition of each downward movement aims to increase the heart rate, such as the arms, legs, chest, back, core and tone the body of Cosmo coach Adam Rosante. Rest 30 seconds and repeat the circuit three times to feel the burn.

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5 Full Body Exercises you can do on the bench[/caption]

1. Box jumps: Face Bank, feet about hip-width apart. Sinking hips back and bring his arms back. In an explosive movement, swinging forward with both hands and both feet on the jump seat. Come on, all the way up to a standing position and pressure on the Po and then step down one foot at a time (which protects the Achilles tendon).

2. inverted push-up: the face of the bank and put both hands on her shoulders spaced. (The higher the surface, which was in their hands, and more easily.) Step your feet back until your body forms a straight line between the top of the head and heels. Your core support while bending your elbows slowly lowering your body toward the shore. Click to expand across the palms of his hands and explode back to the starting point.

3. Tricep exercises: the side of the bank and sit on the edge of the palm on the bench under the shoulders, fingers forward. Walk by (feet whenever the beach, and will be more difficult this process) and slide your butt off the seat so that your arms bear more of the weight. Keep your shoulders away from your ears, bend your elbows and lower your butt back down to them. A few inches above the ground by raising the palms of the hands to extend your arms and bring your body back to the starting point.

4. hip jump: Bank face and put both hands on the seat about shoulder width apart. Bend your knees and feet in the air and jump right to the body. Land with soft knees, then jump with both feet in the air and turns left. This is a repeat.

5. Fifth Amendment ups: sit on the bench and face-to-face with both palms on the edge of the seat along the sides. Sitting at the back waist and lifted his legs on the floor so that your body forms a straight line. From this position, your core while you sit and engage both knees toward your chest. Extend your legs, and sit for a return to the starting point.

You May Need to Lose Weight, Check this 10 Signs

By 4:10 AM No comments:

If you never dry your jeans at high temperatures and then struggle to zip, one can be entertained the idea of weight loss. But even in the most accurate diet does not make you grow your clothes - jeans and shrunk is stupid enough to change your body right. Not stupid reason: If you carry a lot of fat in the body in the environment, accumulate and can cause inflammation anywhere, even Dr. Myo Nwe, MD, and the loss of medical weight in South Carolina and author of the fat book Me- book: No Loss Diet weight future. With the passage of time, it can cause internal inflammation lot of serious side effects, including chronic diseases such as type 2 diabetes, heart disease, various cancers and disease. Weight loss can often reduce the symptoms and make even undo some of the damage.

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You May Need to Lose Weight, Check this 10 Signs[/caption]

That is, everyone needs a little fat in the body (about 25-31% of the fat in the body is normal for women) to protect their bodies and fill jeans - must drying air to make it stable. Even if you have a little more or a little less fat in the body, it may be clinically healthy (ie free from diseases and risk factors) in weight approx.

While there is no perfect solution to assess the weight without a doctor, you may be able to calculate body mass index (BMI) of its own to get a basic idea of where you stand. (Normal BMI is between 18.5 and 24.9). But cheer up: Insurers are derived from this formula, and the simple and affordable way to estimate body fat and the risk of the disease on the basis of body size and weight. It is not a true estimate of the composition of the body, family background or deleted, and blood tests, and lifestyle. In other words, you may be increasing the weight and body mass index to be healthy, or body mass index standard and be unhealthy. However, BMI is a good place to start when assessing whether your weight is problematic error, says Dr. Nadia Pietrzykowska obesity doctor and member of the Education Committee in the coalition against obesity.

If your BMI is more than 24.9 and has some of the following symptoms, you should talk with your doctor about whether weight loss can improve their care.

1. It's just uncomfortable for training. Like it or not, physical activity is an essential part of a healthy lifestyle. But if you keep your weight back, and weight loss may move more fun in the end that will help you stay in any fitness goal.

2. Can your snoring wakes the dead and wake up groggy constantly. If you snore like crazy and rarely get a good night's sleep, can sleep apnea, a condition where the irregular breathing experiment disturb your sleep. Obesity can cause: When your body's stores of fat around the neck, which can constrict airways cause breathing or apnea in the aisles.

3. You have bruises everywhere. Can cause inflammation of the fatty tissue under the skin feel touch, a bit like speckled bruising. If your BMI is too high and you feel pain in random places, and weight loss may help, says Dr. Noy.

4. You are tired. (All. And. Time.) It is caused by inflammation of the internal excess fat can lead to a constant state of fatigue, Dr. Neu said. If you have a higher body mass index, and routine tasks such as shopping escape, and can cause additional kilos.

5. You are always hungry to a large extent - even if you eat too much. Of course, this could be a sign that you are eating the wrong foods, such as candy, fiber, protein and healthy fats to maintain a full straight kick. But it can also be a clever symptoms of insulin resistance or diabetes have Type 2 - If you have a high body mass index, especially for years, as well as blurred vision, tingling or numbness in the hands and feet, extreme thirst or hole frequent stops unusually , according to the American Diabetes Association. With the passage of time, can lead to obesity, this needed to lose weight can be reversed circumstances. (Obviously, as you can see, even though the official doctor for diagnosis.)

6. My doctor says you have high blood pressure or high cholesterol. Dr. Neu says weight loss can these numbers down without a medication that is safer, cheaper and more sustainable than taking pills to bring forever.

7. waist circumference greater than 35 inches. Do not put a hard number and fast on health, but science suggests that excess fat around the abdomen can increase the risk of heart disease and diabetes type 2 diabetes, high cholesterol, high blood pressure, according to the Centers for Disease Control diseases. Dr. Neu said that people weight distribution in different places, and that waist circumference alone is not the most accurate way to assess health. But if the body mass index, waist circumference greater than 35 inches (Take the tape measure and exhale as you just keep it to check on the hip bone), talk with your doctor to see whether you should consider in order to lower health.

8. lost grandfather or mother with cancer. Excess fat can cause excessive hormone estrogen, which is linked to breast cancer and other types of hormones that can promote the growth of tumors, according to the National Cancer Institute. There is a family history of cancer may increase the risk for the first time. Despite the presence of little clinical proof that weight loss that you can protect low weight gains linked to many of the very observational studies in adulthood in reducing the risk of cancer in general.

9. knees, hips and back hurt. Overweight can put extra pressure on the joints and surrounding tissues take down and makes it uncomfortable movement, according to the National Institutes of Health.

10. They have since before I remember gained a few pounds annually. If you grow, it is natural to gain weight over time. But if your weight continued to rise to the top of your height, your document and your behavioral changes to scale and avoid all the symptoms listed above may recommend completely satisfactory, please.

If you think you need to lose weight for your health? Definitely get a second - the opinion of your doctor can help you to promote realistic to your diet and lifestyle modifications, and healthy weight loss in constant time and keep the good results of the makeup.

Crazy Effective Cardio Workout with 13 Full Body Exercises

By 2:19 AM No comments:

You do not need a lot of time to raise the heart rate and activate all the muscles that make you look tighter and firmer. This interval provides high intensity training exercises simple but super intense Cosmo Body trainer Astrid McGuire to do a quick workout heart, it certainly feels tomorrow design.

Repeat this process until one minute before the last.

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13 Full Body Exercises[/caption]

1. Cross Jacks: Stand with your feet together, arms straight at your sides. Switch legs in a wide stance with toes forward, and take up arms together and cross your right arm over the left. Express your inner thighs as you jump to the starting point, and weapons directly to the sides. Then repeat, this time the right arm above the crossing points.

2. Lift the front Cross: Tomb weight 3-5 pounds in each hand and your feet on the width hips. Roll your shoulders back and stretching his arms out, as you can with your palms to lift the dumbbells above your shoulders. Cross your right arm over the left arm, then uncross, and make your right arm over the left arm. Uncross, and supports the core and lower back to start position with control. This is a repeat.

3. Rings: Tomb with a mass of 3-5 pounds in each hand and stand with your feet slightly wider than shoulder width. Ask and shoulders back and raise his arms above his shoulders closed with elbows and palms facing to maintain the arms parallel, sit in a squat, twist from the waist down and open his arms in a clockwise direction. Push up through your heels and your core engagement to walk with arms at shoulder height. Repeat the squat, this time on the right. Moreover another.

4. Encourage Watts Yassin: Tomb weighing 3-5 pounds in each hand and stand with your feet slightly wider than shoulder width. Roll your shoulders back and lift his arms straight in front of you, about shoulder height closed to keep the elbows, palms down, and open arms from both sides for "T." Make your arms back together in front of you and support the essence of the weights along the sides with tax cuts. Keep your arms straight and your core engaged both arms above the head in a "Y" to increase the return to the starting point with the control, and continue to switch between the "T" SYS alternative "Y".

5. Dumbbell Shoulder Press Jack grave weight of 3-5 pounds in each hand, stand with your feet together. Bend your elbows and achieve the weights in the chest with palms together. And then extend his arms straight above your head. Then make the weight back to the chest, and immediately jumped in with both feet in a wide stance, and how to open the sides of the elbows with palms directing. Then stretch your arms and press the dumbbells up toward the ceiling. Jump your feet to the starting point and the achievement of the weights to the chest to stop a repeat.

6. chest fly: Tomb with a mass of 3-5 pounds in each hand and stand with your feet together. Bend your elbows at an angle of 90 degrees, and rotate the palms facing each other, as you raise your elbows at shoulder height. Keep your shoulders away from your ears, open your arms to the sides until your palms facing forward. Without the elbow, bringing weights together in front of you. This is a repeat.

7. kick plates with heel rapid Frog: Please Planck position with your shoulders stacked on her wrists and body in a straight line between the head and the heels. Bend your knees and put pressure on your toes, both up in the wake of the air bounce. Land softly on your toes, then jump with both feet behind the palm trees. When landing, down Po in deep squat. From there, jump back to the starting point. This is a repeat.

8. Brett with capes and bribe Lat pull-down: Get on board in position with your shoulders over your wrists and your body in a straight line between the head and stacked heels. Put a dumbbell in each hand near his face. With your left hand, grab the dumbbells at your fingertips. Push your left elbow up toward the ceiling, and the extension of your arm as you bring the dumbbells toward the wall behind you. Bend your elbows to bring the weight down at your sides. Then, while the left stack to the waist left to right as you turn your feet toward the left shoulder width. D left arm to press the dumbbells up toward the ceiling. Then cut down the left elbow in the direction of the Earth. If you arrive to the weight of the breast, and off your chest to return to Earth, and back up on your toes as decreased weight gently, put your left hand on the ground again. Repeat on the other side to stop the repetition.

9. Curl dumbbell squat and lift the knee: a dumbbell heavy 3-5 pounds in each hand and hold it along the sides with palms facing the body. Stand with your feet at shoulder width apart and your weight on your feet after. Keep the knees behind the toes, and lower buttocks toward the ground. Push through your heels to a standing position as you turn palms forward, press your elbows at your sides and curl both dumbbells toward your shoulders back towards. At the same time, lift the left knee toward your chest directly. Then left leg on the ground and cut all of the dumbbells back to the starting point. Repeat on the opposite side to complete the repeat.

10 plates with shoulder taps: get the board position with your shoulders and wrists stacked on top of the body in a straight line between the head and the heels. Without lifting your ass, you take your left hand off the ground and touch your right shoulder. Bring the left hand on the ground again, then repeat on the other side. This is a repeat. Moreover another.

11. Burpees: Stand with your feet about shoulder width. Bend down and put both palms on the floor in front of his feet. Both feet to jump back to the table position. Immediately jump with both feet into the palms of the hands and feet all the way up. This is a repeat.

12. Squat jumps: Stand with your feet shoulder away. Keep the knees behind the toes, and bend your knees and lower your buttocks toward the ground. Make your arms back, then forward to swing the momentum as you jump from sitting cross-legged in the air above. Country with light feet and lower back down into the squat. This is a repeat.

13. Label: Stand with your feet slightly wider than shoulder width apart, and make a fist with both hands. Bring both fists in the chest with your elbows close to the sides of the body. Basic your participation, and you punch forward with your right arm only. Immediately, the grip of the right to return to your chest, then your punch with his left arm straight. Back toward your chest and continue alternating.