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15 - 21 Sept, 2012
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HEALTH AND FITNESS
Shape Up At Home
With Mix Of Cardio, Strength And Yoga
Combining the three disciplines is a wonderfully effective way of keeping your body and mind in great condition
(by NESHMIA)
Shape Up At Home
Cardio
Skipping
Skipping is an easy and fast, way to speed up your heart rate as the constant movement helps burn fat. Skipping burns 11 calories a minute; so ten minutes would give you a good cardiovascular workout. Three sets with a 30 second rest period is recommended for the best results.
If you feel up to the challenge, combine your routine with 30 seconds of skipping and 30 seconds of spot jogging. Both these exercises complement each other and are highly effective when performed as a set.
Burpees with a vertical jump
Burpees are extremely effective as a cardiovascular exercise, which can be performed easily at home. Start off in a squat position and push your legs backwards into a push up position. Next, move back into a squat position and finish with a vertical jump.
This exercise uses a wide variety of muscles and gets your heart rate pumping. The more muscles you use when working out, the more fat you burn.
Burpees can also be performed as super set by moving from squat to push up position and performing a push up before moving back to squat position for the vertical jump. The push up will make this exercise a little more challenging, giving you that extra burn. We suggest performing three sets with a 30 second Shape Up At Homerest period.

Strength Training
Twenty ones'
Twenty ones' is an exercise that focuses on the biceps and is brilliant at building muscle. It helps burn the extra fat in your biceps, giving you a lean cut look.
Pick up both dumbbells simultaneously, or an easy bar, and lift up to waist level seven times. Then raise the weights seven times up to the point, where your elbows are diagonal to your rib region. Finally, raise the weights from the bottom all the way to your shoulders, contracting the entire muscle. Perform three sets with 10 reps each.
This exercise will get your arms into shape and will help build lean muscle that is crucial for weight loss.
The Arnold press
The Arnold press, famously named after Arnold Schwarzenegger, is a fantastic exercise that targets a variety of muscles, shoulders, triceps, back and chest making it the ultimate upper body workout.
Start in the upright position with your back straight, your forearms facing your chest and your elbows under your wrists. Pick up two dumbbells and stretch your elbows until your arms are straight. Perform three sets of 10 reps with a rest period of 30 seconds between each set.
Shape Up At HomeThis exercise will help you build muscle fast and burn calories.

Yoga
Sun salutation
Comprising a set of yogic poses, the sun salutation helps improve flexibility and strength.
Start off by standing up straight with your feet together. Put your palms together in a namaste posture and exhale.
Raise your arms upwards, bending your back and keeping your neck straight, then inhale. Finish the poses, exhaling while bending forward slowly, with your arms in line with your feet and head touching your knees. If this is not possible, go as far as you can, and try and touch your toes with your fingers.
The upward facing dog
The upward facing dog targets the abdominal area. It will improve the flexibility in your back and strengthen your back muscles.
Start by lying flat on your stomach, with your hands in the push up position. Then inhale and raise yourself by pushing your pelvis down. Then look up straight while bending your back as far as possible and straightening your arms.
Yoga is a great way of increasing flexibility and maintaining your optimum weight. The routine is extremely effective when complemented with a diet full of fresh fruit and vegetables, which help cleanse the body and the soul.

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