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HOW TO DO KEGEL EXERCISES FOR MEN: 10 STEPS (WITH PICTURES) If you do Kegel exercises on a regular basis, then you can substantially strengthen your pelvic floor muscles. By having strong pelvic floor muscles, you may be able to reduce urinary and bowel incontinence and improve your sexual health. Before you begin practicing the exercises regularly, you must learn how to do themcorrectly.
HOW TO DO PULL UPS FOR BEGINNERS: 12 STEPS (WITH PICTURES) 1. Do flexed arm hangs. To build muscles in your shoulders and arms, start with flexed arm hangs. To do flexed arm hangs, place a box near the pull up bar that puts your chin just over the bar. Place your hands on the bar with your palms facing you. HOW TO STRENGTHEN YOUR HEART: 12 STEPS (WITH PICTURES 2. Get up, and get moving. Unlike other muscles, you heart is always working. However, long stretches of sedentary behavior like sitting provide no impetus for your heart to grow stronger. Even standing instead of sitting, or pacing around instead of standing still, will make your heart work a HOW TO CUT WEIGHT FOR A FIGHT: 10 STEPS (WITH PICTURES While the life of an MMA fighter or boxer may seem hard enough in the ring, a large part of any fight is cutting weight for the weigh-in. In order to fit into a certain weight class, you might need to cut up to 10% of your body weight in the week before a weigh-in, and gain it HOW TO EXERCISE SAFELY AFTER ANGIOPLASTY: 14 STEPS (WITH 2. Incorporate a 30 minute walk most days. One very safe and frequently recommended exercise is a 30 minute walk. This is a great exercise for most angioplasty patients to start with. Studies have shown that one of the best exercises to start with is walking. Aim fora
3 WAYS TO USE ACACIA FIBER 2. Sprinkle it on moist foods. Sprinkle the suggested amount of powder on cold or hot moist foods. Use a spoon to mix the powder in the food until it dissolves and enjoy. For example, sprinkle acacia powder on oatmeal, yogurt, puddings, pasta, chicken or tuna salad, casseroles, cereal, beans, and other moist foods. HOW TO EXERCISE SAFELY WHEN YOU HAVE ANGINA: 14 STEPS This article was co-authored by Shervin Eshaghian, MD.Dr. Shervin Eshaghian is a Board Certified cardiologist and the owner of Beverly Hills Cardiology based in the Los Angeles, California metro area. Dr. Eshaghian has over 13 years of cardiology experience, including serving on the medical staff at Cedars-Sinai Medical Center. 8 WAYS TO HEAL A MENISCUS TEAR Meniscus tears are pretty common, but that doesn’t make them any less painful. “Meniscus” is a fancy term for the cartilage cushioning your knees; during an intense sport or activity, this cartilage can tear, leading to stiffness, pain, and other unpleasantsymptoms. Don’t
HOW TO TELL THE DIFFERENCE BETWEEN A PULLED MUSCLE OR LUNG The onset of muscle pain is usually very different from lung pain. Moderate-to-severe muscle pulls tend to hurt right away, whereas mild strains can take a day or so to become sore. Muscle pain is almost always associated with overexertion or some type of 3 WAYS TO TREAT A TORN MUSCLE To treat a torn muscle, follow the RICE method, which stands for Rest, Ice, Compress, and Elevate. To start, take a break from exercising for a few days, or until your pain goes away. During this time, you should apply an ice pack wrapped in a thin towel to the torn muscle for 15-20minutes every 2
HOW TO DO KEGEL EXERCISES FOR MEN: 10 STEPS (WITH PICTURES) If you do Kegel exercises on a regular basis, then you can substantially strengthen your pelvic floor muscles. By having strong pelvic floor muscles, you may be able to reduce urinary and bowel incontinence and improve your sexual health. Before you begin practicing the exercises regularly, you must learn how to do themcorrectly.
HOW TO DO PULL UPS FOR BEGINNERS: 12 STEPS (WITH PICTURES) 1. Do flexed arm hangs. To build muscles in your shoulders and arms, start with flexed arm hangs. To do flexed arm hangs, place a box near the pull up bar that puts your chin just over the bar. Place your hands on the bar with your palms facing you. HOW TO STRENGTHEN YOUR HEART: 12 STEPS (WITH PICTURES 2. Get up, and get moving. Unlike other muscles, you heart is always working. However, long stretches of sedentary behavior like sitting provide no impetus for your heart to grow stronger. Even standing instead of sitting, or pacing around instead of standing still, will make your heart work a HOW TO CUT WEIGHT FOR A FIGHT: 10 STEPS (WITH PICTURES While the life of an MMA fighter or boxer may seem hard enough in the ring, a large part of any fight is cutting weight for the weigh-in. In order to fit into a certain weight class, you might need to cut up to 10% of your body weight in the week before a weigh-in, and gain it HOW TO EXERCISE SAFELY AFTER ANGIOPLASTY: 14 STEPS (WITH 2. Incorporate a 30 minute walk most days. One very safe and frequently recommended exercise is a 30 minute walk. This is a great exercise for most angioplasty patients to start with. Studies have shown that one of the best exercises to start with is walking. Aim fora
3 WAYS TO USE ACACIA FIBER 2. Sprinkle it on moist foods. Sprinkle the suggested amount of powder on cold or hot moist foods. Use a spoon to mix the powder in the food until it dissolves and enjoy. For example, sprinkle acacia powder on oatmeal, yogurt, puddings, pasta, chicken or tuna salad, casseroles, cereal, beans, and other moist foods. HOW TO EXERCISE SAFELY WHEN YOU HAVE ANGINA: 14 STEPS This article was co-authored by Shervin Eshaghian, MD.Dr. Shervin Eshaghian is a Board Certified cardiologist and the owner of Beverly Hills Cardiology based in the Los Angeles, California metro area. Dr. Eshaghian has over 13 years of cardiology experience, including serving on the medical staff at Cedars-Sinai Medical Center. 8 WAYS TO HEAL A MENISCUS TEAR Meniscus tears are pretty common, but that doesn’t make them any less painful. “Meniscus” is a fancy term for the cartilage cushioning your knees; during an intense sport or activity, this cartilage can tear, leading to stiffness, pain, and other unpleasantsymptoms. Don’t
HOW TO TELL THE DIFFERENCE BETWEEN A PULLED MUSCLE OR LUNG The onset of muscle pain is usually very different from lung pain. Moderate-to-severe muscle pulls tend to hurt right away, whereas mild strains can take a day or so to become sore. Muscle pain is almost always associated with overexertion or some type of4 WAYS TO FLEX
Reduce the fat, sugar, and overall calorie count of your daily food intake. 8. Flex your abs by bracing your stomach. Pretend that someone is about to punch your stomach and draw it in. Pull your sternum towards the top of your pelvis to flex your six pack abs and pull your waist in from the sides to flex the obliques. HOW TO DO PULL UPS FOR BEGINNERS: 12 STEPS (WITH PICTURES) 1. Do flexed arm hangs. To build muscles in your shoulders and arms, start with flexed arm hangs. To do flexed arm hangs, place a box near the pull up bar that puts your chin just over the bar. Place your hands on the bar with your palms facing you. 3 WAYS TO USE ACACIA FIBER 2. Sprinkle it on moist foods. Sprinkle the suggested amount of powder on cold or hot moist foods. Use a spoon to mix the powder in the food until it dissolves and enjoy. For example, sprinkle acacia powder on oatmeal, yogurt, puddings, pasta, chicken or tuna salad, casseroles, cereal, beans, and other moist foods. HOW TO EXERCISE SAFELY AFTER ANGIOPLASTY: 14 STEPS (WITH 2. Incorporate a 30 minute walk most days. One very safe and frequently recommended exercise is a 30 minute walk. This is a great exercise for most angioplasty patients to start with. Studies have shown that one of the best exercises to start with is walking. Aim fora
8 WAYS TO HEAL A MENISCUS TEAR Meniscus tears are pretty common, but that doesn’t make them any less painful. “Meniscus” is a fancy term for the cartilage cushioning your knees; during an intense sport or activity, this cartilage can tear, leading to stiffness, pain, and other unpleasantsymptoms. Don’t
3 WAYS TO TREAT ACHILLES PAIN This article was medically reviewed by Troy A. Miles, MD.Dr. Miles is an Orthopedic Surgeon specializing in Adult Joint Reconstruction in California. He received his MD from the Albert Einstein College of Medicine in 2010, followed by a residency at the Oregon Health & Science University and fellowship at the University of California,Davis.
HOW TO AIR UP AN EXERCISE BALL: 11 STEPS (WITH PICTURES 2. Remove the stopper and slowly bounce until the ball is deflated. Once you remove the stopper, the air should start escaping from the ball. To speed up the process, lightly bounce on the ball to force the remaining air out of the ball. Continue to do this until it's completely deflated. HOW TO GET VEINY ARMS: 14 STEPS (WITH PICTURES) 2. Work out your upper body. Along with cardio and a clean diet, the best way to lose weight and get the veins in your arms to pop out is to target your arms, specifically. You need to choose the right exercises to build up your arm muscles in order to add lean HOW TO MAKE CALVES SMALLER: 14 STEPS (WITH PICTURES Keeping your back and knees straight, grab the band with both hands and pull back on it. Alternate between flexing your toes forward and back toward your body while holding the band taut. Aim to do 10-15 reps. If your calves get sore, try starting out with fewer reps atfirst.
HOW TO CANCEL A YMCA MEMBERSHIP: 7 STEPS (WITH PICTURES 2. Submit the form by fax, email, or in person. Once you have filled out the cancellation form, submit it to your local YMCA branch by emailing or faxing it to a representative. Ask your local YMCA for the correct fax number or email address for the form. You can also submit the form in person at your local YMCA branch. 10 WAYS TO STRETCH YOUR FOREARMS Hold your hands with your palms together and the tips of your fingers just below your chin. Slowly bring your hands down toward your stomach, keeping your hands pressed tightly against each other. Hold the stretch for about 15-30 seconds, then lift your hands back toward your chin. Repeat this stretch 2-4 times. HOW TO DO KEGEL EXERCISES FOR MEN: 10 STEPS (WITH PICTURES) If you do Kegel exercises on a regular basis, then you can substantially strengthen your pelvic floor muscles. By having strong pelvic floor muscles, you may be able to reduce urinary and bowel incontinence and improve your sexual health. Before you begin practicing the exercises regularly, you must learn how to do themcorrectly.
11 WAYS TO STRETCH YOUR ANKLES 1. This is a classic stretch for your hamstrings. Sit down on the ground. Extend your feet out in front of you with your knees resting against the ground, and the inside of your legs touching. Point your toes up and reach forward to touch your toes. Pull your toes back gently to stretch your hamstring out. 3 WAYS TO USE ACACIA FIBER 2. Sprinkle it on moist foods. Sprinkle the suggested amount of powder on cold or hot moist foods. Use a spoon to mix the powder in the food until it dissolves and enjoy. For example, sprinkle acacia powder on oatmeal, yogurt, puddings, pasta, chicken or tuna salad, casseroles, cereal, beans, and other moist foods. HOW TO STRENGTHEN YOUR HEART: 12 STEPS (WITH PICTURES 2. Get up, and get moving. Unlike other muscles, you heart is always working. However, long stretches of sedentary behavior like sitting provide no impetus for your heart to grow stronger. Even standing instead of sitting, or pacing around instead of standing still, will make your heart work a HOW TO CUT WEIGHT FOR A FIGHT: 10 STEPS (WITH PICTURES While the life of an MMA fighter or boxer may seem hard enough in the ring, a large part of any fight is cutting weight for the weigh-in. In order to fit into a certain weight class, you might need to cut up to 10% of your body weight in the week before a weigh-in, and gain it 3 WAYS TO HANG A SPEED BAG 3. Hang your speed bag on the stand at eye level. Once it’s fully assembled, attach your speed bag’s top loop to the swivel hook located underneath the bag mounting plate. If necessary, adjust your stand so the bottom of the speed bag sits at about eye level. 8 WAYS TO HEAL A MENISCUS TEAR Meniscus tears are pretty common, but that doesn’t make them any less painful. “Meniscus” is a fancy term for the cartilage cushioning your knees; during an intense sport or activity, this cartilage can tear, leading to stiffness, pain, and other unpleasantsymptoms. Don’t
HOW TO EXERCISE SAFELY AFTER ANGIOPLASTY: 14 STEPS (WITH 2. Incorporate a 30 minute walk most days. One very safe and frequently recommended exercise is a 30 minute walk. This is a great exercise for most angioplasty patients to start with. Studies have shown that one of the best exercises to start with is walking. Aim fora
HOW TO TAKE HYDROXYCUT: 14 STEPS (WITH PICTURES) Hydroxycut is a product that relies mainly on caffeine to help you lose weight. To take Hydroxycut, start off slow to test the effects before you increase your dosage, and be sure to drink plenty of water. For Hydroxycut Pro Clinical, start by taking 1 tablet twice a day about 30 minutes before you eat a 10 WAYS TO STRETCH YOUR FOREARMS Hold your hands with your palms together and the tips of your fingers just below your chin. Slowly bring your hands down toward your stomach, keeping your hands pressed tightly against each other. Hold the stretch for about 15-30 seconds, then lift your hands back toward your chin. Repeat this stretch 2-4 times. HOW TO DO KEGEL EXERCISES FOR MEN: 10 STEPS (WITH PICTURES) If you do Kegel exercises on a regular basis, then you can substantially strengthen your pelvic floor muscles. By having strong pelvic floor muscles, you may be able to reduce urinary and bowel incontinence and improve your sexual health. Before you begin practicing the exercises regularly, you must learn how to do themcorrectly.
11 WAYS TO STRETCH YOUR ANKLES 1. This is a classic stretch for your hamstrings. Sit down on the ground. Extend your feet out in front of you with your knees resting against the ground, and the inside of your legs touching. Point your toes up and reach forward to touch your toes. Pull your toes back gently to stretch your hamstring out. 3 WAYS TO USE ACACIA FIBER 2. Sprinkle it on moist foods. Sprinkle the suggested amount of powder on cold or hot moist foods. Use a spoon to mix the powder in the food until it dissolves and enjoy. For example, sprinkle acacia powder on oatmeal, yogurt, puddings, pasta, chicken or tuna salad, casseroles, cereal, beans, and other moist foods. HOW TO STRENGTHEN YOUR HEART: 12 STEPS (WITH PICTURES 2. Get up, and get moving. Unlike other muscles, you heart is always working. However, long stretches of sedentary behavior like sitting provide no impetus for your heart to grow stronger. Even standing instead of sitting, or pacing around instead of standing still, will make your heart work a HOW TO CUT WEIGHT FOR A FIGHT: 10 STEPS (WITH PICTURES While the life of an MMA fighter or boxer may seem hard enough in the ring, a large part of any fight is cutting weight for the weigh-in. In order to fit into a certain weight class, you might need to cut up to 10% of your body weight in the week before a weigh-in, and gain it 3 WAYS TO HANG A SPEED BAG 3. Hang your speed bag on the stand at eye level. Once it’s fully assembled, attach your speed bag’s top loop to the swivel hook located underneath the bag mounting plate. If necessary, adjust your stand so the bottom of the speed bag sits at about eye level. 8 WAYS TO HEAL A MENISCUS TEAR Meniscus tears are pretty common, but that doesn’t make them any less painful. “Meniscus” is a fancy term for the cartilage cushioning your knees; during an intense sport or activity, this cartilage can tear, leading to stiffness, pain, and other unpleasantsymptoms. Don’t
HOW TO EXERCISE SAFELY AFTER ANGIOPLASTY: 14 STEPS (WITH 2. Incorporate a 30 minute walk most days. One very safe and frequently recommended exercise is a 30 minute walk. This is a great exercise for most angioplasty patients to start with. Studies have shown that one of the best exercises to start with is walking. Aim fora
HOW TO TAKE HYDROXYCUT: 14 STEPS (WITH PICTURES) Hydroxycut is a product that relies mainly on caffeine to help you lose weight. To take Hydroxycut, start off slow to test the effects before you increase your dosage, and be sure to drink plenty of water. For Hydroxycut Pro Clinical, start by taking 1 tablet twice a day about 30 minutes before you eat a 3 WAYS TO TREAT A TORN MUSCLE To treat a torn muscle, follow the RICE method, which stands for Rest, Ice, Compress, and Elevate. To start, take a break from exercising for a few days, or until your pain goes away. During this time, you should apply an ice pack wrapped in a thin towel to the torn muscle for 15-20minutes every 2
3 WAYS TO INCREASE KNEE FLEXION Sit on the floor with your back against the wall. Place your legs flat on the floor in front of you. Slowly slide the heel of the affected knee toward your buttock. Slide your heel as close to your buttock as possible, or until you feel a stretch in the front of 3 WAYS TO STRETCH YOUR BACK WHILE SITTING 1. Do a spine stretch with a twist. Sit near the edge of the chair and place your feet flat on the floor. Spread your knees apart and bend your neck so that your chin is touching your chest. Place your hands on your knees. Slowly twist your upper body one way HOW TO STRENGTHEN YOUR HEART: 12 STEPS (WITH PICTURES 2. Get up, and get moving. Unlike other muscles, you heart is always working. However, long stretches of sedentary behavior like sitting provide no impetus for your heart to grow stronger. Even standing instead of sitting, or pacing around instead of standing still, will make your heart work a 3 WAYS TO TAKE GYMNEMA SYLVESTRE 3. Take your gymnema supplement with food. Gymnema has been known to cause some stomach pain, so it is suggested you take your supplement immediately before a meal. If that isn’t possible, try breaking up your gymnema intake to 4 small doses throughout the course of yourday.
3 WAYS TO HIDE BACK FAT 4. Wear a shaper tank underneath your tops. A shaper tank, often made from spandex, will smooth out your back fat and create a sleeker silhouette. Shaper tanks come in many different styles so they remain invisible underneath any type of shirt. Pick up 3 WAYS TO HANG A SPEED BAG Find a high place on the wall to put your speed bag. Look for a flat, unimpeded area of your wall that you can hang the speed bag unit from. Your wall should be tall enough that you can hang the unit above eye level without any issues; for the best results, place the unit between .5 and 1 ft (0.15 and 0.30 m) above your head. 11 WAYS TO STRETCH YOUR ANKLES 1. This is a classic stretch for your hamstrings. Sit down on the ground. Extend your feet out in front of you with your knees resting against the ground, and the inside of your legs touching. Point your toes up and reach forward to touch your toes. Pull your toes back gently to stretch your hamstring out. 3 EASY WAYS TO STRETCH YOUR DELTOIDS Hold the stretch for 30 seconds, breathing deeply, then relax your arm for 30 seconds. Repeat with the other side. Do 2 to 3 repetitions, and then switch sides. Hold the stretch gently for 15 to 30 seconds on each side. Warning: Take care not to bend your wrist or press down on your wrist while doing this stretch. HOW TO TREAT A GROIN INJURY (WITH PICTURES) To treat a groin injury, apply ice to the area as soon as possible to reduce the swelling. Continue to apply ice for 15 minute intervals every 2 hours for the first 48 hours after the injury. Additionally, take painkillers, like ibuprofen or aspirin, to manage the pain. 4 WAYS TO REDUCE CHIN FAT Keep your gaze to one side. Exhale and roll your head down until your chin touches your chest. Inhale and roll your head to the other side so your chin brushes your other shoulder. Repeat neck rolls 5-10 times on each side. Avoid rolling your head backward during 3 WAYS TO TREAT A TORN MUSCLE To treat a torn muscle, follow the RICE method, which stands for Rest, Ice, Compress, and Elevate. To start, take a break from exercising for a few days, or until your pain goes away. During this time, you should apply an ice pack wrapped in a thin towel to the torn muscle for 15-20minutes every 2
HOW TO DO PULL UPS FOR BEGINNERS: 12 STEPS (WITH PICTURES) 1. Do flexed arm hangs. To build muscles in your shoulders and arms, start with flexed arm hangs. To do flexed arm hangs, place a box near the pull up bar that puts your chin just over the bar. Place your hands on the bar with your palms facing you. HOW TO EXERCISE SAFELY AFTER ANGIOPLASTY: 14 STEPS (WITH 2. Incorporate a 30 minute walk most days. One very safe and frequently recommended exercise is a 30 minute walk. This is a great exercise for most angioplasty patients to start with. Studies have shown that one of the best exercises to start with is walking. Aim fora
HOW TO DO KEGEL EXERCISES FOR MEN: 10 STEPS (WITH PICTURES) 3. Use a mirror to make sure you are focusing on the correct muscles. Stand in front of the mirror. Try to lift your penis vertically while keeping your buttocks, abdominal and thigh muscles still. Use the mirror to focus on the pelvic muscles and to detect the use of anyother muscles.
HOW TO CUT WEIGHT FOR A FIGHT: 10 STEPS (WITH PICTURES While the life of an MMA fighter or boxer may seem hard enough in the ring, a large part of any fight is cutting weight for the weigh-in. In order to fit into a certain weight class, you might need to cut up to 10% of your body weight in the week before a weigh-in, and gain it 8 WAYS TO HEAL A MENISCUS TEAR Meniscus tears are pretty common, but that doesn’t make them any less painful. “Meniscus” is a fancy term for the cartilage cushioning your knees; during an intense sport or activity, this cartilage can tear, leading to stiffness, pain, and other unpleasantsymptoms. Don’t
HOW TO AIR UP AN EXERCISE BALL: 11 STEPS (WITH PICTURES 2. Remove the stopper and slowly bounce until the ball is deflated. Once you remove the stopper, the air should start escaping from the ball. To speed up the process, lightly bounce on the ball to force the remaining air out of the ball. Continue to do this until it's completely deflated. HOW TO TAKE SLIPPERY ELM POWDER: 10 STEPS (WITH PICTURES) 5. Mix the slippery elm powder with hot water to make a topical paste. Scoop a few spoonfuls of slippery elm powder into a small mixing bowl. Pour a few drops of water into the powder and stir. Continue to stir in a few drops of water at a time until the slippery elm becomes asthin as you like.
HOW TO MAKE CALVES SMALLER: 14 STEPS (WITH PICTURESHOW CAN I GET RID OF CALF MUSCLE?IF YOU WANT SMALLER CALVES, AVOID DOING A LOT OF CALF EXERCISES WHEN YOU'RE WORKING OUT, AS THESE CAN MAKE THEM BIGGER. FOR INSTANCE, YOU MIGHT ONL...HOW TO LOSE CALF FAT IN 1 WEEK?YOU CAN'T LOSE WEIGHT IN JUST ONE AREA OF YOUR BODY, SO IF YOUR LARGE CALF SIZE IS DUE TO FAT MASS, YOU'LL NEED TO DO EXERCISES THAT WORK YOUR ENTI...HOW DO YOU GET BIG CALVES?WORK YOUR CALF MUSCLES WITH SINGLE LEG CALF RAISES, SKIPPING, OR RUNNING. DO THESE EXERCISES TWO TO THREE TIMES A WEEK TO GET BIGGER CALF MUSCLES.ARE BIG CALVES GENETIC?ALL BODY PROPORTIONS ARE AT LEAST PARTIALLY CONTROLLED BY GENETICS. IF OTHER PEOPLE IN YOUR FAMILY HAVE LARGE CALVES, IT MAY BE YOUR GENETIC PREDIS...DOES WALKING UP THE STAIRS ON MY TOES MAKE MY CALVES FAT?NO. WALKING UP STAIRS ON YOUR TOES WILL STRENGTHEN AND TONE THE CALF MUSCLES UNLESS YOU ARE EXTREMELY HEAVY (BMI OVER 29), IN WHICH CASE, THE CALF...HOW DO YOU MAKE YOUR LEGS SMALLER?TO SLIM DOWN YOUR LEGS, YOU'LL NEED TO LOSE BODY FAT AND GET PLENTY OF CARDIO.WHY ARE MY CALF MUSCLES SO TIGHT?WEARING HIGH HEELS OR POOR POSTURE CAN MAKE THE CALVES TIGHT. THE GOOD NEWS IS THAT STRETCHING OR MASSAGING THE CALVES IS EASY.I'M CONFUSED, TO REDUCE THE FAT IN CALVES OR TO SLIM THEM DOWN SHOULD I OR SHOULD I NOT DO THE CALFCALF RAISES, LIKE OTHER STRENGTH TRAINING EXERCISES, CAN HELP YOU LOSE FAT AND SLIM DOWN ALL OVER, INCLUDING IN YOUR CALVES. THEY CAN ALSO HELP THE...HOW TO KNOW IF I HAVE EXTRA FAT OR MUSCLE IN MY CALVES?GENERALLY, MUSCLE TISSUE SHOULD FEEL MORE FIRM AND HAVE A MORE CLEARLY DEFINED SHAPE. HOWEVER, IT CAN BE HARD TO TELL, ESPECIALLY IF THERE'S A FAT...DOES WALKING ON TREADMILL REDUCE CALVES?WALKING ON A TREADMILL CAN HELP YOU SLIM DOWN ALL OVER, SO IT MIGHT REDUCE YOUR CALVES IF THEY'RE LARGE BECAUSE OF FAT. HOWEVER, IT CAN ALSO CAUSE... Keeping your back and knees straight, grab the band with both hands and pull back on it. Alternate between flexing your toes forward and back toward your body while holding the band taut. Aim to do 10-15 reps. If your calves get sore, try starting out with fewer reps atfirst.
4 WAYS TO REDUCE CHIN FAT Keep your gaze to one side. Exhale and roll your head down until your chin touches your chest. Inhale and roll your head to the other side so your chin brushes your other shoulder. Repeat neck rolls 5-10 times on each side. Avoid rolling your head backward during 3 WAYS TO TREAT A TORN MUSCLE To treat a torn muscle, follow the RICE method, which stands for Rest, Ice, Compress, and Elevate. To start, take a break from exercising for a few days, or until your pain goes away. During this time, you should apply an ice pack wrapped in a thin towel to the torn muscle for 15-20minutes every 2
HOW TO DO PULL UPS FOR BEGINNERS: 12 STEPS (WITH PICTURES) 1. Do flexed arm hangs. To build muscles in your shoulders and arms, start with flexed arm hangs. To do flexed arm hangs, place a box near the pull up bar that puts your chin just over the bar. Place your hands on the bar with your palms facing you. HOW TO EXERCISE SAFELY AFTER ANGIOPLASTY: 14 STEPS (WITH 2. Incorporate a 30 minute walk most days. One very safe and frequently recommended exercise is a 30 minute walk. This is a great exercise for most angioplasty patients to start with. Studies have shown that one of the best exercises to start with is walking. Aim fora
HOW TO DO KEGEL EXERCISES FOR MEN: 10 STEPS (WITH PICTURES) 3. Use a mirror to make sure you are focusing on the correct muscles. Stand in front of the mirror. Try to lift your penis vertically while keeping your buttocks, abdominal and thigh muscles still. Use the mirror to focus on the pelvic muscles and to detect the use of anyother muscles.
HOW TO CUT WEIGHT FOR A FIGHT: 10 STEPS (WITH PICTURES While the life of an MMA fighter or boxer may seem hard enough in the ring, a large part of any fight is cutting weight for the weigh-in. In order to fit into a certain weight class, you might need to cut up to 10% of your body weight in the week before a weigh-in, and gain it 8 WAYS TO HEAL A MENISCUS TEAR Meniscus tears are pretty common, but that doesn’t make them any less painful. “Meniscus” is a fancy term for the cartilage cushioning your knees; during an intense sport or activity, this cartilage can tear, leading to stiffness, pain, and other unpleasantsymptoms. Don’t
HOW TO AIR UP AN EXERCISE BALL: 11 STEPS (WITH PICTURES 2. Remove the stopper and slowly bounce until the ball is deflated. Once you remove the stopper, the air should start escaping from the ball. To speed up the process, lightly bounce on the ball to force the remaining air out of the ball. Continue to do this until it's completely deflated. HOW TO TAKE SLIPPERY ELM POWDER: 10 STEPS (WITH PICTURES) 5. Mix the slippery elm powder with hot water to make a topical paste. Scoop a few spoonfuls of slippery elm powder into a small mixing bowl. Pour a few drops of water into the powder and stir. Continue to stir in a few drops of water at a time until the slippery elm becomes asthin as you like.
HOW TO MAKE CALVES SMALLER: 14 STEPS (WITH PICTURESHOW CAN I GET RID OF CALF MUSCLE?IF YOU WANT SMALLER CALVES, AVOID DOING A LOT OF CALF EXERCISES WHEN YOU'RE WORKING OUT, AS THESE CAN MAKE THEM BIGGER. FOR INSTANCE, YOU MIGHT ONL...HOW TO LOSE CALF FAT IN 1 WEEK?YOU CAN'T LOSE WEIGHT IN JUST ONE AREA OF YOUR BODY, SO IF YOUR LARGE CALF SIZE IS DUE TO FAT MASS, YOU'LL NEED TO DO EXERCISES THAT WORK YOUR ENTI...HOW DO YOU GET BIG CALVES?WORK YOUR CALF MUSCLES WITH SINGLE LEG CALF RAISES, SKIPPING, OR RUNNING. DO THESE EXERCISES TWO TO THREE TIMES A WEEK TO GET BIGGER CALF MUSCLES.ARE BIG CALVES GENETIC?ALL BODY PROPORTIONS ARE AT LEAST PARTIALLY CONTROLLED BY GENETICS. IF OTHER PEOPLE IN YOUR FAMILY HAVE LARGE CALVES, IT MAY BE YOUR GENETIC PREDIS...DOES WALKING UP THE STAIRS ON MY TOES MAKE MY CALVES FAT?NO. WALKING UP STAIRS ON YOUR TOES WILL STRENGTHEN AND TONE THE CALF MUSCLES UNLESS YOU ARE EXTREMELY HEAVY (BMI OVER 29), IN WHICH CASE, THE CALF...HOW DO YOU MAKE YOUR LEGS SMALLER?TO SLIM DOWN YOUR LEGS, YOU'LL NEED TO LOSE BODY FAT AND GET PLENTY OF CARDIO.WHY ARE MY CALF MUSCLES SO TIGHT?WEARING HIGH HEELS OR POOR POSTURE CAN MAKE THE CALVES TIGHT. THE GOOD NEWS IS THAT STRETCHING OR MASSAGING THE CALVES IS EASY.I'M CONFUSED, TO REDUCE THE FAT IN CALVES OR TO SLIM THEM DOWN SHOULD I OR SHOULD I NOT DO THE CALFCALF RAISES, LIKE OTHER STRENGTH TRAINING EXERCISES, CAN HELP YOU LOSE FAT AND SLIM DOWN ALL OVER, INCLUDING IN YOUR CALVES. THEY CAN ALSO HELP THE...HOW TO KNOW IF I HAVE EXTRA FAT OR MUSCLE IN MY CALVES?GENERALLY, MUSCLE TISSUE SHOULD FEEL MORE FIRM AND HAVE A MORE CLEARLY DEFINED SHAPE. HOWEVER, IT CAN BE HARD TO TELL, ESPECIALLY IF THERE'S A FAT...DOES WALKING ON TREADMILL REDUCE CALVES?WALKING ON A TREADMILL CAN HELP YOU SLIM DOWN ALL OVER, SO IT MIGHT REDUCE YOUR CALVES IF THEY'RE LARGE BECAUSE OF FAT. HOWEVER, IT CAN ALSO CAUSE... Keeping your back and knees straight, grab the band with both hands and pull back on it. Alternate between flexing your toes forward and back toward your body while holding the band taut. Aim to do 10-15 reps. If your calves get sore, try starting out with fewer reps atfirst.
4 WAYS TO WORK OUT WITH DUMBBELLS Take care to keep your back straight. One at a time or both together, lift you hands up towards your core. As you lift the dumbbells breathe out. Breathe in again as you lower them back down. You can also do this in a squat position, or with the arm and leg of 4 WAYS TO MAKE YOUR BUTT ROUNDER Stand with your feet hip width apart. Step 1 leg forward 2 to 3 feet (0.6 to 0.9 m) and bend both knees at once. Lower your back knee toward the floor while keeping your front knee centered directly above your ankle. Pause for 2 seconds or do 2 small pulses, then rise backto standing.
HOW TO DO PULL UPS FOR BEGINNERS: 12 STEPS (WITH PICTURES) 1. Do flexed arm hangs. To build muscles in your shoulders and arms, start with flexed arm hangs. To do flexed arm hangs, place a box near the pull up bar that puts your chin just over the bar. Place your hands on the bar with your palms facing you. 4 WAYS TO REDUCE CHIN FAT Chin fat can be annoying and unsightly, especially if you like wearing t-shirts and low cut tops. You may want to reduce chin fat so you can feel more comfortable with the shape of your chin and neck. You can do chin exercises, maintain a 3 WAYS TO EXERCISE YOUR ABS WHILE SITTING 2. Swim for a six-pack. Tighten and pull your abs towards your back to engage your core muscles. Then, gently tilt back from the waist with your legs over the side of seat. Flutter kick your legs quickly for 30-50 reps. This works your core and increases your 3 WAYS TO TREAT A TORN MUSCLE To treat a torn muscle, follow the RICE method, which stands for Rest, Ice, Compress, and Elevate. To start, take a break from exercising for a few days, or until your pain goes away. During this time, you should apply an ice pack wrapped in a thin towel to the torn muscle for 15-20minutes every 2
HOW TO DO KEGEL EXERCISES FOR MEN: 10 STEPS (WITH PICTURES) If you do Kegel exercises on a regular basis, then you can substantially strengthen your pelvic floor muscles. By having strong pelvic floor muscles, you may be able to reduce urinary and bowel incontinence and improve your sexual health. Before you begin practicing the exercises regularly, you must learn how to do themcorrectly.
HOW TO AIR UP AN EXERCISE BALL: 11 STEPS (WITH PICTURES 2. Remove the stopper and slowly bounce until the ball is deflated. Once you remove the stopper, the air should start escaping from the ball. To speed up the process, lightly bounce on the ball to force the remaining air out of the ball. Continue to do this until it's completely deflated. HOW TO DO TAI CHI FOR SENIORS (WITH PICTURES) Tai Chi is a low-impact exercise ideal for seniors. Over time, the gentle movements of regular Tai Chi practice can improve your strength, flexibility, and range of motion, as well as decrease the effects of common degenerative diseases such as arthritis. 3 WAYS TO DO PHIMOSIS STRETCHING If you have an open ring but the foreskin is still too tight to place your fingers inside, stretch the skin by holding onto the edges. Use your thumb and index finger to grab the edges of your foreskin on both sides. Apply gentle pressure to spread the foreskin. Hold for 3 WAYS TO INCREASE KNEE FLEXION Sit on the floor with your back against the wall. Place your legs flat on the floor in front of you. Slowly slide the heel of the affected knee toward your buttock. Slide your heel as close to your buttock as possible, or until you feel a stretch in the front of 4 WAYS TO GIVE A DEEP TISSUE MASSAGE In deep tissue massage, you apply pressure with your hands, arms, and body weight to another person's muscles. Start by making sure the person is relaxed. You can use deep tissue massage on the back, arms, and legs, to name a few places, HOW TO DO PULL UPS FOR BEGINNERS: 12 STEPS (WITH PICTURES) 1. Do flexed arm hangs. To build muscles in your shoulders and arms, start with flexed arm hangs. To do flexed arm hangs, place a box near the pull up bar that puts your chin just over the bar. Place your hands on the bar with your palms facing you. HOW TO EXERCISE SAFELY AFTER ANGIOPLASTY: 14 STEPS (WITH 2. Incorporate a 30 minute walk most days. One very safe and frequently recommended exercise is a 30 minute walk. This is a great exercise for most angioplasty patients to start with. Studies have shown that one of the best exercises to start with is walking. Aim fora
HOW TO DO KEGEL EXERCISES FOR MEN: 10 STEPS (WITH PICTURES) 3. Use a mirror to make sure you are focusing on the correct muscles. Stand in front of the mirror. Try to lift your penis vertically while keeping your buttocks, abdominal and thigh muscles still. Use the mirror to focus on the pelvic muscles and to detect the use of anyother muscles.
HOW TO USE A TREADMILL FOR BEGINNERS (WITH PICTURES 3. Drink 16 to 24 fluid oz. (0.5 to 0.7l) of water in the 90 minutes before you do a treadmill workout. Since most treadmill workouts are over 20 minutes, you can sweat heavily and suffer with dehydration later on. Bring a water bottle filled with at least 16 oz. (0.5l) of HOW TO TRAIN FOR A TOUGH MUDDER: 15 STEPS (WITH PICTURES)TOUGH MUDDER COURSETOUGH MUDDER COURSETOUGH MUDDER TRAINING GUIDETOUGH MUDDER TRAINING PLANTOUGH MUDDER TRAINING PROGRAMTOUGH MUDDER VIDEOS A Tough Mudder is a 10 to 12-mile obstacle course and race designed to test physical and mental strength and endurance. Anyone who enters a Tough Mudder event should already be in good physical condition; however, adding extra running and high-intensity Tabata and plyometric routines will improve your chances of finishing. 8 WAYS TO HEAL A MENISCUS TEAR Meniscus tears are pretty common, but that doesn’t make them any less painful. “Meniscus” is a fancy term for the cartilage cushioning your knees; during an intense sport or activity, this cartilage can tear, leading to stiffness, pain, and other unpleasantsymptoms. Don’t
HOW TO TREAT A GROIN INJURY (WITH PICTURES) To treat a groin injury, apply ice to the area as soon as possible to reduce the swelling. Continue to apply ice for 15 minute intervals every 2 hours for the first 48 hours after the injury. Additionally, take painkillers, like ibuprofen or aspirin, to manage the pain. HOW TO TAKE SLIPPERY ELM POWDER: 10 STEPS (WITH PICTURES) 5. Mix the slippery elm powder with hot water to make a topical paste. Scoop a few spoonfuls of slippery elm powder into a small mixing bowl. Pour a few drops of water into the powder and stir. Continue to stir in a few drops of water at a time until the slippery elm becomes asthin as you like.
3 WAYS TO INCREASE KNEE FLEXION Sit on the floor with your back against the wall. Place your legs flat on the floor in front of you. Slowly slide the heel of the affected knee toward your buttock. Slide your heel as close to your buttock as possible, or until you feel a stretch in the front of 4 WAYS TO GIVE A DEEP TISSUE MASSAGE In deep tissue massage, you apply pressure with your hands, arms, and body weight to another person's muscles. Start by making sure the person is relaxed. You can use deep tissue massage on the back, arms, and legs, to name a few places, HOW TO EXERCISE SAFELY AFTER ANGIOPLASTY: 14 STEPS (WITH 2. Incorporate a 30 minute walk most days. One very safe and frequently recommended exercise is a 30 minute walk. This is a great exercise for most angioplasty patients to start with. Studies have shown that one of the best exercises to start with is walking. Aim fora
HOW TO DO PULL UPS FOR BEGINNERS: 12 STEPS (WITH PICTURES) 1. Do flexed arm hangs. To build muscles in your shoulders and arms, start with flexed arm hangs. To do flexed arm hangs, place a box near the pull up bar that puts your chin just over the bar. Place your hands on the bar with your palms facing you. HOW TO DO KEGEL EXERCISES FOR MEN: 10 STEPS (WITH PICTURES) 3. Use a mirror to make sure you are focusing on the correct muscles. Stand in front of the mirror. Try to lift your penis vertically while keeping your buttocks, abdominal and thigh muscles still. Use the mirror to focus on the pelvic muscles and to detect the use of anyother muscles.
HOW TO USE A TREADMILL FOR BEGINNERS (WITH PICTURES 3. Drink 16 to 24 fluid oz. (0.5 to 0.7l) of water in the 90 minutes before you do a treadmill workout. Since most treadmill workouts are over 20 minutes, you can sweat heavily and suffer with dehydration later on. Bring a water bottle filled with at least 16 oz. (0.5l) of HOW TO TRAIN FOR A TOUGH MUDDER: 15 STEPS (WITH PICTURES)TOUGH MUDDER COURSETOUGH MUDDER COURSETOUGH MUDDER TRAINING GUIDETOUGH MUDDER TRAINING PLANTOUGH MUDDER TRAINING PROGRAMTOUGH MUDDER VIDEOS A Tough Mudder is a 10 to 12-mile obstacle course and race designed to test physical and mental strength and endurance. Anyone who enters a Tough Mudder event should already be in good physical condition; however, adding extra running and high-intensity Tabata and plyometric routines will improve your chances of finishing. 8 WAYS TO HEAL A MENISCUS TEAR Meniscus tears are pretty common, but that doesn’t make them any less painful. “Meniscus” is a fancy term for the cartilage cushioning your knees; during an intense sport or activity, this cartilage can tear, leading to stiffness, pain, and other unpleasantsymptoms. Don’t
HOW TO TREAT A GROIN INJURY (WITH PICTURES) To treat a groin injury, apply ice to the area as soon as possible to reduce the swelling. Continue to apply ice for 15 minute intervals every 2 hours for the first 48 hours after the injury. Additionally, take painkillers, like ibuprofen or aspirin, to manage the pain. HOW TO TAKE SLIPPERY ELM POWDER: 10 STEPS (WITH PICTURES) 5. Mix the slippery elm powder with hot water to make a topical paste. Scoop a few spoonfuls of slippery elm powder into a small mixing bowl. Pour a few drops of water into the powder and stir. Continue to stir in a few drops of water at a time until the slippery elm becomes asthin as you like.
3 WAYS TO IMPROVE YOUR RUNNING GAIT 2. Work on your posture. Posture is very important for your running gait, and a proper gait is impossible with the correct posture. Poor posture causes your body to work harder, your muscles to overwork, and restricts blood and oxygen flow. To get the 3 WAYS TO DO A SELF MUSCLE TEST Relax and lower your shoulders, drawing your shoulder blades down along your spine. Take a moment to focus on your breath. Before you begin self muscle testing, connect your mind and body with breathing exercises to help clear your head. Inhale 3 WAYS TO INCREASE KNEE FLEXION Sit on the floor with your back against the wall. Place your legs flat on the floor in front of you. Slowly slide the heel of the affected knee toward your buttock. Slide your heel as close to your buttock as possible, or until you feel a stretch in the front of 10 WAYS TO STRETCH YOUR FOREARMS Hold your hands with your palms together and the tips of your fingers just below your chin. Slowly bring your hands down toward your stomach, keeping your hands pressed tightly against each other. Hold the stretch for about 15-30 seconds, then lift your hands back toward your chin. Repeat this stretch 2-4 times. HOW TO TREAT A GROIN INJURY (WITH PICTURES) The inner thigh pain caused by a groin injury can range from mild to severe, and can happen to anyone at any age. The pain results from a tear or rupture of any one of five muscles that run along the inner thigh, attaching to the pelvic bone at the upper end, and just above the knee area at the other. 3 WAYS TO TREAT A TORN MUSCLE To treat a torn muscle, follow the RICE method, which stands for Rest, Ice, Compress, and Elevate. To start, take a break from exercising for a few days, or until your pain goes away. During this time, you should apply an ice pack wrapped in a thin towel to the torn muscle for 15-20minutes every 2
HOW TO CUT WEIGHT FOR A FIGHT: 10 STEPS (WITH PICTURES While the life of an MMA fighter or boxer may seem hard enough in the ring, a large part of any fight is cutting weight for the weigh-in. In order to fit into a certain weight class, you might need to cut up to 10% of your body weight in the week before a weigh-in, and gain it 3 WAYS TO USE ACACIA FIBER 2. Sprinkle it on moist foods. Sprinkle the suggested amount of powder on cold or hot moist foods. Use a spoon to mix the powder in the food until it dissolves and enjoy. For example, sprinkle acacia powder on oatmeal, yogurt, puddings, pasta, chicken or tuna salad, casseroles, cereal, beans, and other moist foods. HOW TO EXERCISE SAFELY WHEN YOU HAVE ANGINA: 14 STEPS This article was co-authored by Shervin Eshaghian, MD.Dr. Shervin Eshaghian is a Board Certified cardiologist and the owner of Beverly Hills Cardiology based in the Los Angeles, California metro area. Dr. Eshaghian has over 13 years of cardiology experience, including serving on the medical staff at Cedars-Sinai Medical Center. HOW TO STRETCH TRAPEZIUS MUSCLES: 13 STEPS (WITH PICTURES) 3. Give yourself a bear hug. Stand up straight. Reach your left arm across your chest and hold your right shoulder. Do the opposite with your right arm. Press down on your left shoulder with your right hand. As you do, lean your head to the right and forward 3 WAYS TO INCREASE KNEE FLEXION Sit on the floor with your back against the wall. Place your legs flat on the floor in front of you. Slowly slide the heel of the affected knee toward your buttock. Slide your heel as close to your buttock as possible, or until you feel a stretch in the front of 4 WAYS TO GIVE A DEEP TISSUE MASSAGE In deep tissue massage, you apply pressure with your hands, arms, and body weight to another person's muscles. Start by making sure the person is relaxed. You can use deep tissue massage on the back, arms, and legs, to name a few places, HOW TO DO PULL UPS FOR BEGINNERS: 12 STEPS (WITH PICTURES) 1. Do flexed arm hangs. To build muscles in your shoulders and arms, start with flexed arm hangs. To do flexed arm hangs, place a box near the pull up bar that puts your chin just over the bar. Place your hands on the bar with your palms facing you. HOW TO EXERCISE SAFELY AFTER ANGIOPLASTY: 14 STEPS (WITH 2. Incorporate a 30 minute walk most days. One very safe and frequently recommended exercise is a 30 minute walk. This is a great exercise for most angioplasty patients to start with. Studies have shown that one of the best exercises to start with is walking. Aim fora
HOW TO DO KEGEL EXERCISES FOR MEN: 10 STEPS (WITH PICTURES) 3. Use a mirror to make sure you are focusing on the correct muscles. Stand in front of the mirror. Try to lift your penis vertically while keeping your buttocks, abdominal and thigh muscles still. Use the mirror to focus on the pelvic muscles and to detect the use of anyother muscles.
HOW TO USE A TREADMILL FOR BEGINNERS (WITH PICTURES 3. Drink 16 to 24 fluid oz. (0.5 to 0.7l) of water in the 90 minutes before you do a treadmill workout. Since most treadmill workouts are over 20 minutes, you can sweat heavily and suffer with dehydration later on. Bring a water bottle filled with at least 16 oz. (0.5l) of HOW TO TRAIN FOR A TOUGH MUDDER: 15 STEPS (WITH PICTURES)TOUGH MUDDER COURSETOUGH MUDDER COURSETOUGH MUDDER TRAINING GUIDETOUGH MUDDER TRAINING PLANTOUGH MUDDER TRAINING PROGRAMTOUGH MUDDER VIDEOS A Tough Mudder is a 10 to 12-mile obstacle course and race designed to test physical and mental strength and endurance. Anyone who enters a Tough Mudder event should already be in good physical condition; however, adding extra running and high-intensity Tabata and plyometric routines will improve your chances of finishing. 8 WAYS TO HEAL A MENISCUS TEAR Meniscus tears are pretty common, but that doesn’t make them any less painful. “Meniscus” is a fancy term for the cartilage cushioning your knees; during an intense sport or activity, this cartilage can tear, leading to stiffness, pain, and other unpleasantsymptoms. Don’t
HOW TO TREAT A GROIN INJURY (WITH PICTURES) To treat a groin injury, apply ice to the area as soon as possible to reduce the swelling. Continue to apply ice for 15 minute intervals every 2 hours for the first 48 hours after the injury. Additionally, take painkillers, like ibuprofen or aspirin, to manage the pain. HOW TO TAKE SLIPPERY ELM POWDER: 10 STEPS (WITH PICTURES) 5. Mix the slippery elm powder with hot water to make a topical paste. Scoop a few spoonfuls of slippery elm powder into a small mixing bowl. Pour a few drops of water into the powder and stir. Continue to stir in a few drops of water at a time until the slippery elm becomes asthin as you like.
3 WAYS TO INCREASE KNEE FLEXION Sit on the floor with your back against the wall. Place your legs flat on the floor in front of you. Slowly slide the heel of the affected knee toward your buttock. Slide your heel as close to your buttock as possible, or until you feel a stretch in the front of 4 WAYS TO GIVE A DEEP TISSUE MASSAGE In deep tissue massage, you apply pressure with your hands, arms, and body weight to another person's muscles. Start by making sure the person is relaxed. You can use deep tissue massage on the back, arms, and legs, to name a few places, HOW TO DO PULL UPS FOR BEGINNERS: 12 STEPS (WITH PICTURES) 1. Do flexed arm hangs. To build muscles in your shoulders and arms, start with flexed arm hangs. To do flexed arm hangs, place a box near the pull up bar that puts your chin just over the bar. Place your hands on the bar with your palms facing you. HOW TO EXERCISE SAFELY AFTER ANGIOPLASTY: 14 STEPS (WITH 2. Incorporate a 30 minute walk most days. One very safe and frequently recommended exercise is a 30 minute walk. This is a great exercise for most angioplasty patients to start with. Studies have shown that one of the best exercises to start with is walking. Aim fora
HOW TO DO KEGEL EXERCISES FOR MEN: 10 STEPS (WITH PICTURES) 3. Use a mirror to make sure you are focusing on the correct muscles. Stand in front of the mirror. Try to lift your penis vertically while keeping your buttocks, abdominal and thigh muscles still. Use the mirror to focus on the pelvic muscles and to detect the use of anyother muscles.
HOW TO USE A TREADMILL FOR BEGINNERS (WITH PICTURES 3. Drink 16 to 24 fluid oz. (0.5 to 0.7l) of water in the 90 minutes before you do a treadmill workout. Since most treadmill workouts are over 20 minutes, you can sweat heavily and suffer with dehydration later on. Bring a water bottle filled with at least 16 oz. (0.5l) of HOW TO TRAIN FOR A TOUGH MUDDER: 15 STEPS (WITH PICTURES)TOUGH MUDDER COURSETOUGH MUDDER COURSETOUGH MUDDER TRAINING GUIDETOUGH MUDDER TRAINING PLANTOUGH MUDDER TRAINING PROGRAMTOUGH MUDDER VIDEOS A Tough Mudder is a 10 to 12-mile obstacle course and race designed to test physical and mental strength and endurance. Anyone who enters a Tough Mudder event should already be in good physical condition; however, adding extra running and high-intensity Tabata and plyometric routines will improve your chances of finishing. 8 WAYS TO HEAL A MENISCUS TEAR Meniscus tears are pretty common, but that doesn’t make them any less painful. “Meniscus” is a fancy term for the cartilage cushioning your knees; during an intense sport or activity, this cartilage can tear, leading to stiffness, pain, and other unpleasantsymptoms. Don’t
HOW TO TREAT A GROIN INJURY (WITH PICTURES) To treat a groin injury, apply ice to the area as soon as possible to reduce the swelling. Continue to apply ice for 15 minute intervals every 2 hours for the first 48 hours after the injury. Additionally, take painkillers, like ibuprofen or aspirin, to manage the pain. HOW TO TAKE SLIPPERY ELM POWDER: 10 STEPS (WITH PICTURES) 5. Mix the slippery elm powder with hot water to make a topical paste. Scoop a few spoonfuls of slippery elm powder into a small mixing bowl. Pour a few drops of water into the powder and stir. Continue to stir in a few drops of water at a time until the slippery elm becomes asthin as you like.
3 WAYS TO IMPROVE YOUR RUNNING GAIT 2. Work on your posture. Posture is very important for your running gait, and a proper gait is impossible with the correct posture. Poor posture causes your body to work harder, your muscles to overwork, and restricts blood and oxygen flow. To get the 3 WAYS TO DO A SELF MUSCLE TEST Relax and lower your shoulders, drawing your shoulder blades down along your spine. Take a moment to focus on your breath. Before you begin self muscle testing, connect your mind and body with breathing exercises to help clear your head. Inhale 3 WAYS TO INCREASE KNEE FLEXION Sit on the floor with your back against the wall. Place your legs flat on the floor in front of you. Slowly slide the heel of the affected knee toward your buttock. Slide your heel as close to your buttock as possible, or until you feel a stretch in the front of 10 WAYS TO STRETCH YOUR FOREARMS Hold your hands with your palms together and the tips of your fingers just below your chin. Slowly bring your hands down toward your stomach, keeping your hands pressed tightly against each other. Hold the stretch for about 15-30 seconds, then lift your hands back toward your chin. Repeat this stretch 2-4 times. HOW TO TREAT A GROIN INJURY (WITH PICTURES) The inner thigh pain caused by a groin injury can range from mild to severe, and can happen to anyone at any age. The pain results from a tear or rupture of any one of five muscles that run along the inner thigh, attaching to the pelvic bone at the upper end, and just above the knee area at the other. 3 WAYS TO TREAT A TORN MUSCLE To treat a torn muscle, follow the RICE method, which stands for Rest, Ice, Compress, and Elevate. To start, take a break from exercising for a few days, or until your pain goes away. During this time, you should apply an ice pack wrapped in a thin towel to the torn muscle for 15-20minutes every 2
HOW TO CUT WEIGHT FOR A FIGHT: 10 STEPS (WITH PICTURES While the life of an MMA fighter or boxer may seem hard enough in the ring, a large part of any fight is cutting weight for the weigh-in. In order to fit into a certain weight class, you might need to cut up to 10% of your body weight in the week before a weigh-in, and gain it 3 WAYS TO USE ACACIA FIBER 2. Sprinkle it on moist foods. Sprinkle the suggested amount of powder on cold or hot moist foods. Use a spoon to mix the powder in the food until it dissolves and enjoy. For example, sprinkle acacia powder on oatmeal, yogurt, puddings, pasta, chicken or tuna salad, casseroles, cereal, beans, and other moist foods. HOW TO EXERCISE SAFELY WHEN YOU HAVE ANGINA: 14 STEPS This article was co-authored by Shervin Eshaghian, MD.Dr. Shervin Eshaghian is a Board Certified cardiologist and the owner of Beverly Hills Cardiology based in the Los Angeles, California metro area. Dr. Eshaghian has over 13 years of cardiology experience, including serving on the medical staff at Cedars-Sinai Medical Center. HOW TO STRETCH TRAPEZIUS MUSCLES: 13 STEPS (WITH PICTURES) 3. Give yourself a bear hug. Stand up straight. Reach your left arm across your chest and hold your right shoulder. Do the opposite with your right arm. Press down on your left shoulder with your right hand. As you do, lean your head to the right and forward*
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