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visible difference in muscle

Le 17 septembre 2018, 08:59 dans Humeurs 0

If you have one minute...drop and do 10 push-ups (or 20, or 5).

There's a reason that push-ups are every trainer's favorite exercise: They engage muscle groups in the arms, chest, abdomen, hips and legs; they don't require any equipment; they're endlessly adaptable (you can work them into a yoga routine; add jumps to turn them into a cardio move; change your hand position to make them a triceps toner). More important to most of us is the fact that these intense moves get results. "Female clients have told me that they've seen noticeable differences in their arms after doing daily push-ups against a wall or on the edge of a sink," says Shirley Archer, a certified fitness expert and a co-author of Weight Training for Dummies. In as little as two weeks, the exercise should feel easier (no more soreness!), says Archer, and you may see a visible difference in muscle tone after four to eight weeks, depending on your age and your exercise history. Here's how to do push-ups correctly.

If you have four minutes...jump and squat. Rest. Repeat.

The Tabata protocol, which sounds like the title of a Robert Ludlum novel, is actually a mini-workout that really makes a difference. Originally named after the Japanese fitness researcher Izumi Tabata, this interval workout alternates 20 seconds of ultra-intense exercises with 10 seconds of rest, for a grand total of four minutes. While working with Olympic speed skaters in the mid-1990s, Tabata found that this type of workout helped build muscle and improve aerobic and anaerobic capacity. More recently, Michele Olson, phD, a professor of exercise science and a principal researcher at the Auburn University at Montgomery Kinesiology Laboratory, revealed that a Tabata-style workout of squat jumps burned 13.5 calories a minute and doubled calorie-burning potential for 30 minutes afterward. Olson's research also showed that this four-minute routine was as effective as five times the amount of traditional cardio. Try it yourself: Do 20 seconds of a full-body move like squat jumps at maximum effort (it should hurt), then rest for 10 seconds. Repeat this circuit continuously for four minutes.

...Or sprint up and down a flight of stairs for four minutes straight.

While exercise scientists are still trying to figure out exactly how many (or how few) sprints we need to do to get optimal effects, and how many seconds each interval should last, they all agree that any amount of time is better spent moving than sitting. "We know that all-out intervals—like you're sprinting to save a child from a burning car—produce a calorie burn that persists even when you're sitting down," says exercise physiologist Martin Gibala, phD, the chair of the department of kinesiology at McMaster University in Hamilton, Ontario (and one of the leading HIIT—high-intensity interval training—researchers). "But we don't know enough yet to say how much better that would be than a four-minute all-out sprint without breaks." So, if you've got a few extra minutes and are feeling physically spry but too mentally fried to remember how many jump-squats you need to do in what amount of time, Gibala suggests running up and down the stairs or doing a lap around the parking lot—you'll burn 50 to 75 calories.

If you have seven minutes...try the routine that is basically excuse-proof.

The "scientific seven-minute workout" that appeared in the May–June issue of the American College of Sports Medicine’s Health & Fitness Journal (and then in The New York Times) has a lot going for it: It's fast, it's easy, it works your entire body and doesn't require any extra equipment. You can do it while you're waiting for pasta to cook or for your iron to heat up. That's why it almost immediately became one of the most popular workouts in the country, inspiring dozens of smartphone apps and countless derivative routines. However, the seven-minute workout comes with an important and underreported caveat: The researchers who developed this routine intended it to be repeated three times in a row—making it more of a 21-minute workout. But they agree that one round is better than none. You'll still get significant calorie burning and muscle-building benefits, especially if you're doing this on your "off days" (i.e., sandwiched between a yoga day and a swim day).

If you have 10 minutes...do a super-condensed version of cardio and sculpting classes.

These routines from New York trainer Michael Gonzalez-Wallace combine standard gym classics—for example, biceps curls while lunging—to help you build muscle and improve balance while getting a full-body aerobic workout. You'll need a pair of weights between two and five pounds—but that's it! Mix and match the routines to keep things fresh, and remember that the more energy you put into them, the more you'll get out of them.

If you have 20 minutes...break a sweat with this HIIT workout.

Hot new research that shows that high-intensity interval training (HIIT) can boost muscular and cardiovascular fitness as effectively as steady-state cardio—n half the time. This circuit routine was created for Oprah.com by Jessica Matthews, an exercise physiologist for the American Council on Exercise (ACE), and each move involves multiple body parts, adding up to a legitimately challenging workout that even gym bunnies will take seriously.

If you have 30 minutes...grab a kettlebell.

ACE found that a 20-minute kettlebell routine that involved swinging the weight while lunging, squatting and reaching burned at least 20.2 calories per minute—which even the study authors admitted was "off the charts." They determined that a well-executed kettlebell routine can be as effective as running at a six-minute-mile pace and then lifting weights.

當你羨慕別人住著高樓大廈時

Le 24 août 2018, 04:18 dans Humeurs 0

事實上,大千世界,不會有兩張一模一樣的面孔,只要你仔細觀察,總會有細微的差別。同是走獸,兔子嬌小而青牛高大;同是飛禽,雄鷹高飛而紫燕低回。人,總會有智力、運氣的差別;總會受環境、現實的約束;總會有人在你切一盤水果時,秒殺一道數學題;總會有人在你熟睡時,回想一天的得失;總會有人比你跑的快......

參差不齊,才構成了這世界上一道道亮麗的風景。

卞之琳說:你站在橋上看風景,看風景的人在樓上看你。

是的,走在生活的風雨旅程中,當你羨慕別人住著高樓大廈時,也許瑟縮在牆角的人,正羨慕你有一座可以遮風的草屋;當你羨慕別人坐在豪華車裏,而失意於自己在地上行走時,也許躺在病床上的人,正羨慕你還可以自由行走......

有很多時候,我們往往不知道,自己在欣賞別人的時候,自己也成了別人眼中的風景。

事實上,人生如一本厚重的書,有些書是沒有主角的,因為我們忽視了自我;有些書是沒有線索的,因為我們迷失了自我;有些書是沒有內容的,因為我們埋沒了自我......

生活中,我們沒有必要為難自己,質疑自己,有時,我們無法很好地理解或學會某樣事物,那只是我們思考與接收問題的角度不同罷了。每個人都有自己的淚要擦,每個人都有自己的路要走,只要記得:冷了,給自己加件外衣;餓了,給自己買個面包;痛了,給自己一份堅強;失敗了,給自己一個目標;跌倒了,在傷痛中爬起,給自己一個寬容的微笑繼續往前走,已足夠!

一生輾轉千萬裏,莫問成敗重幾許,得之坦然,失之淡然,與其在別人的輝煌裏仰望,不如親手點亮自己的心燈,揚帆遠航,把握最真實的自己,才會更深刻地解讀自己......

面向太陽吧,不問春暖花開,只求快樂面對,因為,透過灑滿陽光的玻璃窗,驀然回首,你何嘗不是別人眼中的風景?!

但不管前面的路有多辛苦

Le 10 août 2018, 04:34 dans Humeurs 0

時間贈人閱曆的同時,也會把滄桑隨手相贈,莫言說,人生四然,來是偶然,去是必然,盡其當然,順其自然,所以你要學會,與這個世界溫柔相待。

其實人生就三天,昨天,今天和明天,總是還沒有看清楚,昨天已經遠走,沒有來得及珍惜,今天已經流逝,還沒有准備好,明天就要來臨。

生命會有迷茫,人生也會有許多的不如意,但匆匆流逝的歲月,注定無法重來,生活是揚起的帆,會有風有浪,有暗礁,但不管前面的路有多辛苦,也要勇往直前,即便會有動蕩,你也要有自己前行的方向。

只有內心祥和,才不會被生活所左右,所以你要安定從容,想得到的就要付出努力,不是自己的就不要去爭取,不急功近利,也不妄自菲薄,有自己的喜好,堅持下去,人生的美好,在於經曆生命的種種,依然對生活報以熱情。

人,總要經曆過,才沒白活一回,我們總是期許歲月靜好,歲月豈能都靜好?所有的處世不驚的背後,都是浮浮沉沉的過往,所有的勇敢的背後,都藏著一顆不服輸的心,所有的成功的背後,都是孜孜不倦的努力和執著,所有的光鮮亮麗背後,都來自長久的承受和磨練。

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