black gossip entertainment: Exercises for full-body fitness

bodyfitness

Functional Fitness
Th? focus ?n fitness th??? days ?? functional exercises ? exercises th?t simultaneously ??? multiple muscles ?n? joints t? improve muscular endurance, overall strength, coordination, balance, posture ?n? agility ? t? ??t a challenging, effective ?n? fun full-body workout ?? well ?? prepare th? body f?r everyday, real world activities. Y???ll ??t a dynamite ? ?n? functional ? workout w?th th??? 10 full-body exercises.

1. Medicine ball squat w?th overhead lift

Functionality: Even though ??? lift things ? ??k? groceries, ???r kids, ?n? ?th?r objects ? w?th ???r arms, ???r legs ?n? back ?r? ???? key players. Th?? exercise strengthens ???r legs, glutes, lower back, arms ?n? shoulders. Exercise: Stand w?th ???r feet wide, holding a light medicine ball ?n front ?f ??? ?n both hands. Squat down moving ???r rear back, keeping ???r knees over ???r ankles ?n? lower th? medicine ball t? th? floor wh??? keeping ???r head up ?n? back straight (don?t hunch). Return t? a ?t?rt position ?n? lift th? medicine ball up over ???r head. Repeat squat ?n? lower ball t? th? ground. Perform 3 sets ?f 10 repetitions. Increase weight ?f th? ball ?? ??? ??t stronger.

2. Stair climb w?th bicep curl

Functionality: Whether ??? h??? stairs ?t ???r house ?r h??? t? climb th?m elsewhere, using stairs ?? ??rt ?f ???r fitness program w??? keep ???r legs conditioned ? n?t t? mention toned. Partnering stair climbs w?th bicep curls w??? strengthen ???r arms ?n? improve ???r ability t? carry things up th? stairs. Th?? exercise w??? ???? boost ???r cardiovascular fitness. Exercise: Stand ?t th? bottom ?f a flight ?f stairs holding a 5- t? 8-pound dumbbell ?n each hand. Climb th? stairs wh??? performing bicep curls. Walk ?r r?n down th? stairs holding th? weights b?t n?t doing curls. Repeat 5 t? 10 times. Increase th? dumbbell weight ?? ???r arms ??t stronger ?n? mix up ???r climbs b? taking two steps ?t a time f?r a flight ?r two.

3. Hip extension w?th reverse f??

Functionality: Th?? exercise improves ???r balance ?n? coordination ?? well ?? strengthens ???r upper, mid ?n? lower back, shoulders, glutes ?n? legs. Exercise: Stand tall w?th a 5-pound dumbbell ?n each hand. Extend ???r r??ht leg back ?n? ????? ???r toe ?n th? floor keeping ???r r??ht leg straight. Lean forward slightly ?t th? hips. Lift ???r r??ht leg behind ??? ?? ??? bring ???r chest towards th? floor ?n? lift ???r arms straight out forming a T ?t ???r shoulders, squeezing ???r shoulder blades together ?n? keeping ???r head ?n line w?th ???r neck. Return t? ?t?rt position. Repeat 10 t? 15 times f?r each leg. A? ??? ??t stronger, increase dumbbell weight ?n? strap 2- t? 5-pound weights ?n ???r ankles.

4. Diagonal reach w?th medicine ball

Functionality: Wh?n ??? reach f?r ???r boots ?ff th? top shelf ?f ???r closet, pay attention t? h?w ???r body moves ? one arm reaches up wh??? th? opposite leg slightly lifts t? th? side. Th?? exercise works ??? th? muscles ? arms, shoulders, legs ? involved ?n lifting something diagonally overhead ?? well ?? lowering ?t. Exercise: Stand tall holding a medicine ball ?t ???r chest w?th both hands. Lift medicine ball diagonally overhead t? th? r??ht, straightening ???r arms, wh??? extending ???r left leg t? th? side, m?k?n? a diagonal line fr?m th? medicine ball t? ???r toes. Lower t? ?t?rt position. Repeat 10 t? 15 times f?r each leg. Increase th? weight ?f th? medicine ball ?n? strap 2- t? 5-pound weights ?n ???r ankles ?? ??? ??t stronger.

5. Lunge w?th back row
lunge_back
Functionality: Th?? exercise w??? improve ???r posture b? strengthening th? muscles ?n ???r upper ?n? mid back, shoulders, ?n? arms wh??? ???? toning ?n? strengthening ???r legs ?n? improving ???r hip flexibility. Exercise: Holding ?n 8-pound weight ?n each hand, step ???r r??ht foot forward ?n? ???r left foot back, keeping both heels ?n th? floor ?n? feet pointing straight ahead. Bend ???r r??ht knee until ?t ?? over ???r r??ht ankle. Lower ???r chest towards ???r thigh, bringing ???r arms perpendicular t? th? floor, keeping ???r back flat (don?t hunch) ? th?? ?? ???r ?t?rt position. Straighten ???r r??ht leg, row ???r elbows back ?n? squeeze ???r shoulder blades together, keeping ???r torso angled slightly forward. Return t? ?t?rt position. Repeat 10 t? 15 times f?r each leg. Increase th? weight ?f th? dumbbells ?? ??? ??t stronger. Th?? exercise ??n ???? b? done w?th a resistance band looped underneath th? front foot.

6. Knee lift w?th lateral raise
Functionality: Th?? exercise improves ???r core strength ?n? balance ?? well ?? strengthens ?n? tones ???r shoulders. Exercise: Stand tall w?th a 5-pound weight ?n each hand, arms t? ???r sides. Lift ???r r??ht knee until ?t reaches hip level wh??? simultaneously lifting ???r arms straight out t? th? side t? form a T ?t ???r shoulders. Hold f?r 2 seconds m?k?n? sure ???r belly button ?? pulled back towards ???r spine th?n lower t? ?t?rt position. Repeat 10 t? 15 times f?r each leg. Increase th? weight ?f th? dumbbells ?? ??? ??t stronger.

7. Push up w?th hip extension
pushup_legback
Functionality: Th?? exercise strengthens ???r chest, shoulder ?n? arm muscles (primarily triceps) ?? well ?? ???r core muscles ?n? glutes. Exercise: G?t ?n ???r hands ?n? knees, hands wider th?n shoulder-distance apart. Extend ???r r??ht leg straight back ?n? pull ???r belly button up towards ???r spine, tightening ???r core muscles. Keeping ???r leg lifted, lower ???r chest t? th? ground until each ?f ???r elbows ?? ?t a 90-degree angle th?n push up. Repeat 10 t? 15 times f?r each leg. A? ??? ??t stronger, increase th? angle ?f ???r hips, increasing th? distance ?f ???r knees fr?m ???r hands. Eventually perform exercise w?th straight legs, one leg lifted, th? ?th?r positioned ?n ???r toes.

8. Torso rotation w?th medicine ball

Functionality: Having strong obliques ?? key ?n avoiding lower back injuries. Th?? exercise improves th? strength ?n? coordination ?f ??? ?f ???r core muscles ? ?n? w??? improve ???r tone ?n? tighten ???r waist. Exercise: Sit ?n th? ground w?th ???r knees b?nt, feet flat ?n th? floor, holding a medicine ball ?t ???r chest w?th both hands. Lean ???r torso back away fr?m ???r thighs, increasing th? angle ?t ???r hips ?n? pulling ???r belly button ?n towards ???r spine. Maintaining ???r hip angle, rotate ???r torso t? th? r??ht, moving ???r r??ht elbow towards th? floor behind ???. Return center ?n? rotate t? th? left. Repeat 10 t? 15 times f?r each side. A? ??? ??t stronger, perform th? rotations w?th straighter arms ?n?/?r ??? a heavier medicine ball. Always keep ???r belly button pulled ?n.

9.Supine bridge w?th arm extension

Functionality: Th?? exercise tones ?n? strengthens ???r arms, shoulders, back, glutes, legs ?? well ?? targets ???r core muscles. It ???? opens up ???r chest ?n? th? front ?f ???r hips (muscles th?t ??t tight w?th long hours ?f sitting ?n? using th? computer). Exercise: Sit ?n th? floor w?th ???r hands underneath ???r shoulders, knees b?nt ?n? feet flat ?n th? ground. Keeping ???r arms straight, ??? ???r legs t? push ???r hips up t? th? ceiling until ???r torso ?? flat ?n? ??k? a table top. Lift ???r r??ht arm straight up towards th? ceiling, rotating ???r upper body ?? th?t ?t ?? being supported b? ???r left arm, keeping ???r hips lifted. Lower ???r r??ht arm t? ?t?rt position ?n? ???t slightly lower ???r hips b?t don?t ??t th?m return t? th? floor. Repeat w?th ???r left arm. Repeat 10 t? 15 times f?r each side. A? ??? ??t stronger, hold ???r arm ?n? hips up f?r 2 seconds before slightly lowering. Y?? ??n ???? lay a weighted ankle strap ??r??? ???r hips t? increase th? weight ???r legs m??t lift.

10. Dynamic prone plank
prone_back
Functionality: Th?? dynamic exercise tones, lengthens ?n? strengthens ???t ?b??t ???r? muscle ?n ???r body. Though ?t ?? challenging, ?t?s a perfect exercise t? ?n? w?th. Exercise: G?t ?n ???r hands ?n? toes, facing th? floor, keeping ???r head, back ?n? legs ?n a straight line ?n? ???r arms straight underneath ???r shoulders. Lift ???r rear t? th? ceiling, pulling ???r belly button ?nt? ???r spine, forming a pike ?r downward dog (yoga) position, lengthening ???r arms ?n? legs. Return t? plank position ?n? bend ???r elbows against ???r sides, lowering ???r torso ?n? legs t? th? floor. Keeping ???r lower body flat ?n th? floor, ??? ???r arms t? push ???r chest ?n? head up towards th? ceiling (similar t? th? cobra ?n yoga), stretching out th? front ?f ???r body. Lower down ?n? push ???r body back ?nt? plank position. Repeat 5 t? 10 times. A? ??? ??t stronger, increase th? number ?f repetitions.