5 exercises .. you get the ideal fitness in 10 minutes

Some fitness exercises can be carried out at home a day in the morning before you go to work, and will not take you a few minutes.

 

Here I will introduce you five easy exercises may be performed in less than ten minutes without trouble, make these exercises with a healthy diet, athlete appropriate timetable, look like you like the player the famous boxing Muhammad Ali.

Exercises on the bed

Before stepping out of your bed, can perform a number of movements that will not Tstgerv you a long time, for example, exercise drape and individual Knee It increases the strength of the muscles of individual knee by 107% and muscles bending by 22.7% and increased the size of these muscles by approximately 30%.

All you have to do is all you need is to lie on your back with gently towards the chest left knee flexion, and extension of the right leg on the bed, and repeat this with the other foot, and can do so per foot for 30 seconds, and you'll find amazing results.

Running in place

This exercise gives you a fitness over time, can be exercised by jogging in place is similar to using a "walker", and this exercise will strengthen the muscles of the legs.

push up

This exercise favored by many men as it is an easy exercise, which does not take a long time, depending on where the gradient, which provides an opportunity for a man to maintain it.

You can for yourself puts a particular exercise pressure number, and you can this number fragmentation in stages, and each stage and the other rest to take a deep breath, and then resume the exercise in order to reach the number you specified, fully documented that this figure will increase over time.

And exercise pressure is beneficial Fitness men and thicken, and is distinguished from many of fitness violent and exhausting for the body to ease exercises.

Bag heavy punches

You could benefit from some padding unwanted in your home, such as cutting cloth or sponge or papers to fill out a pillow and hang it for use in the exercise punches which strengthens the muscles of the chest and arms.

They can lead this exercise at home with ease without trouble, and will not take your time more than three minutes, to persevere in the morning.

For more enthusiasm, I advise you to attach a picture of some famous boxers on any of these pillows so that gives you a feeling reflected a positive performance during the exercise.

Weightlifting

Can take advantage of any iron stick you do not use in the home and install Tkulain on its sides, and the practice of sport weight lifting, and can be changed in the two races it every time you feel that you want to raise more loads.

And this exercise will not take you more than five minutes, and can be exercised at any time you want, without the trouble.

And now you can Dear man, the exercise of these special fitness exercises, for a few minutes daily, which will be reflected positively sure you, do not miss the opportunity.

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Women's fitness exercises at home

HELLO LADY :D

Most women find their excuses for the lack of exercise, such as lack of time and busy or not being able to go to the sports club and the lack of sports equipment in the house, but all of these factors can be solved by domestic sports programs that do not need only a few minutes of your time While the effect is excellent and satisfactory results .. We will offer our visitors a program for domestic sport does not exceed 170 minutes of his time, and helps to burn fat and tighten the muscles of the body and move the blood circulation.

1. heating and warm-up:
Before you start the exercises to be carrying out heating, for example jogging or walking in your place on for two minutes at least until the body becomes in the case of Activity and ready to perform the exercises.

2. The first exercise for the muscles of the chest and shoulder .. one minute for:
In the beginning you will find this exercise difficult, but with the passage of time will become part of your daily routine simple .. Put your knees on the floor and raise your legs up and one of them wrapped the other to be the situation more stable, and the hands. Are and put them on the ground level of the shoulders, and depending on the arms you start to pay your body up and then Panthaih  your body towards the ground while maintaining the integrity of the afternoon in the case of the concentration dependence of movement on all the muscles of the arms.

3 - the second exercise for the lower back .. one minute for:
Lie on your tummy straight and your hands and Sacak then raise your right arm and left leg at the same time to the highest extent possible, that the pricing pressure mild lower back, then Keep this position for 5 seconds and then return to the starting position and repeat the process on the other side for a minute .
4 - to maintain your fitness
Marcey jogging in place for a minute and then back again to the exercises

5 - Exercise for the fourth thighs and legs .. for two minutes:
Starting position is to stand up straight and install the hands on the thighs and then keep the left leg back as far as possible, while maintaining the integrity without bending the knee to the maximum extent possible, then you begin bend the knee so close to the ground and automatically you will find that the right foot may in front of you by 90 degrees, try not right knee level on the instep .. then snooze again and repeat the process on each side of 10 to 15 times for two minutes.
6 - Exercise fifth of the legs .. for two minutes:
Put your left instep on the edge of the stairs and not the right man curled on the left to focus on one foot only Thbty hands on "handrail" or on the wall for balance, then Start by lifting your body to a higher depending on the installer on the stairs to the maximum extent instep, then Ahpty to what After a little higher level of stairs and repeat this process 12 to 20 times.

7 - Exercise VI to the muscles of the arms and shoulder .. for two minutes:
Stand the back straight and put your right hand on the thigh while the left hand carrying weights light and you start to raise your arm straight up next to you until the hand palm which carries the weight level of the shoulder and parallel to the ground .. Keep this position for two seconds then he was your arm down the side of your body and repeat the process on both sides 20 times for two minutes.
8 - Exercise VII of the abdominal muscles .. for 4 minutes:
Exercise abdominal traditional .. Lie on your back with knees bent and install the foot on the ground and put the hands behind the head, elbows to the part, and then rely on the abdominal muscles ..to lift your body up and back down for 2 minutes, then the pressure on both sides Marcey same exercise with direction right jab to his left knee, when you lift the body and vice versa with the left elbow and redundancy for 2 minutes.

9 -Exercise VIII to the rear thigh muscles and lower back .. for 5 minutes:
Put your hands and knees on the ground straight and back at an angle perpendicular to the upper arms, thighs, and then pull the left knee forward toward the chest and slowly back even upright completely in the air and into the back level, and back again to the starting position and installed on the ground .. This process is repeated 20 once with each foot.
To end the exercise has to be gradual and non-stop direct the movement, for example, you can run at your place then reduce speed to become quiet walk to calm down the heartbeat and breathing return to normal

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What is the best sport for weight loss?

*Sport is an effective weapon to lose weight, and is the most appropriate means to gain a curvaceous body and maintain a sound health, sound mind is in a sound body.

*From here, Vanessa Ghasoub food specialist sports and trained in Svelte clinic draws in an interview for "An-Nahar" that "people do not always know the difference between weight loss and loss of muscle, where the choice of the type of sport affects the person." She adds: "If a person has the muscle mass weak and trying to lose weight, it can not then turn to the cardio, but who wants to download many weights and uses the perfection of objects (body building) will be unable to fat loss. Thus, the body type and muscle and fat helps Choose the sport type. But the misconception among some is that if we want to lose weight should not play sports. ie if someone is trying to lose weight and then carry weights, you will not be able weight loss because the weights increase the proportion of muscle in his body. " Divided Ghasoub exercise into two parts: Cardio that increase the heart rate and movements of the force, explained that the Cardio helps to burn fat through brisk walking, and the use of the Treadmill, swimming, and machines sporting electric, in addition to sport the Zumba, and Aerobics. All of these sports contribute to raising the heart rate and burn fat. The power lies in the physical movements, movements that raise the proportion of muscle and improve body shape and being able to fat loss. Vaload strengthened through the muscle, and this way we can know the most appropriate for us. Often the coaches athletes in sports clubs to know what it needs Mrtado club. But the problem is that these people who are not specialists in relation to food, therefore, it is necessary to consult a specialist nutrition to help more in the coordination between food and sport. "She adds:" We must do sport 3 hours per week, or about half an hour per day, It can be divided into 3 times, an average of 10 minutes at a time. According to the latest studies, it is necessary to start Pray force then move on to the Treadmill and not vice versa. asserts that the "3 hours enough in the week to exercise. The body, starting from the 90th minute starts to burn muscle if you do . Thus, we recommend directly after exercise drink a glass of milk or yogurt, or eating a meal full of red tape so as not to eat the muscle itself."

*We should not stop exercising

*For his part, trainer George Assaf confirms in an interview for "An-Nahar" that "the best sports for weight loss is walking, fast jogging, swimming, especially for those who suffer from problems in the joints and back. The different sports, according to a tendency of everyone to a certain type. Thus, if wanted person's weight loss and exercise it from 4 to 5 times a week, ranging from 45 minutes to an hour. " He adds: "It is better to use the treadmill with force movements, or the cycling with a quick walk, or swim with the treadmill, each according to his desire. The body begins to change after 6 weeks to two months where feel a fundamental difference. But if these changes were delayed must not surrender and stop the practice of sport, but it is necessary to continue and judgment will highlight the change. "
When asked about what is best for the body, the cardio or strength movements, Assaf answer "No cardio alone is not power alone movements, but the two together because the cardio burns calories, while weight lifting any (weight training) contributes to the emergence of a muscle, the more muscle Whenever lost more body fat. " And asserts that "sports in the morning contribute to burning fat more than after eating, The body during the night have been burned thermal Sarath, and that the use of the cardio from 13 to 16 minutes helps in fat loss. Thus, the best is to start Balthamih from 4 to 5 minutes, then move on to the cardio, what gives the body the necessary energy to be able to do movements of force. "

*Sports effective weapon

In turn, the site "Froendin Woe to Wit" German on matters of health and nutrition in a study published in August confirmed that "the best sports that help in weight loss are: squash, skiing, running, swimming as provide access to the highest calorie burn rates" . Site and explained that "the practice of squash for a quarter-hour help burn up to 300 calories for a person who weighs about 95 kilograms, and an average of 190 calories for those who weighs about sixty pounds."

Swimming and occupies first place among water sports that help in weight loss varies as the average burn calories during the exercise of a quarter of an hour between 145 and 230 calories. Swimming is also a good alternative for people who want to lose weight who suffer from health problems such as joint pain prevent the exercise of other sports.

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All you need to know about Botox

Botox is a substance used for medical purposes for more than fifty years; it is injected into the patient's body to achieve certain
The most important things to be addressed by Botox are:

* First, the problems in the eyelids
* Second, treatment of excessive sweating
* Third: ease wrinkles

Yes ma'am that Botox is not only used for cosmetic purposes but its therapeutic benefits, but is a very common use for cosmetic purposes. Action: The process takes about a quarter of an hour which is about Botox injection wrinkles in areas, particularly around the eye :

- From more damage affecting the patient is losing his ability to express his face and gesture because of tension caused by Botox
- The Botox to paralyze facial muscles
- Sagging eyebrows and eyelids, as Botox is possible to drift close to the eyes, so it is possible to catch the eyes muscles paralyzed.
- Pain and tingling sensation in the muscles.
- Or possible sense of numb.
- Headaches.

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Best nine tips to the beauty of women after the age of 40

Hello Lady !! :D

1. Peel:
 
The peeling dead skin is very important in the aesthetic system for women so it should be selected for the skin according to skin type According peeled

If the women have dry skin should use peeled skin on the form of a cream to exfoliate the skin and moistened also If the women have oily skin should use peeled the skin in the form of generation even help control oily secretions in the skin and leave the face clean.

2. Use moisturizer for the skin:
With age the skin becomes drier because of fat-producing glands that moisturize the skin become less active so you must use greasy moisturizer somewhat even keep the skin soft and supple.

3. The use of masks for the skin:
 
The use of masks for the skin is necessary to moisturize the skin It is possible for a woman to try to use her hand-made masks at home and an example of a simple mask fits almost all skin types:
Mash one banana and mix with two tablespoons of milk and half a teaspoon of honey and apply catcher on all over the face and neck and leave the mask is completely dry and then wash with lukewarm water.

4. The skin around the eyes Care:

The fine lines and wrinkles around the eyes are the first signs of aging so you must use a generation or even the eye cream nourishes the eyes and helps to get rid of fine lines and wrinkles.

5. Protection from the sun:

If a woman needs to go out in the sun should not forget to put sunscreen cream because the constant exposure to the sun can cause damage to the skin can not be repaired in addition to that dramatically accelerates the appearance of wrinkles so you must use creams and sunscreen SPF does not at least 15 are bowed prevention of harmful rays.

6. get rid of dark spots:

The appearance of scars and brown pigmentation, dark spots are a foretaste of the signs of aging so you must use the debugger and dark brown spots (which contains vitamin C) and put it on the spots on a regular basis to fade once and for all of the skin and hands.

7. eat in a balanced manner:
 
Should eat balanced meals that include lots of fresh vegetables and fruits, you should drink at least 6-8 glasses of water in one day to flush out toxins from the body as it should avoid smoking, alcohol and drinks containing caffeine because it is not good for the health and accelerate the emergence of signs of skin aging.

8. Use the Holy Night:
 
You must use a night cream on a regular basis and make it a part of the beauty of a woman system, if the woman was who use make-up must clean the face well and make sure that there are no effects make-up and must face wash mild detergent and application decent night before going to sleep. The night is based on the Koran moisturize the skin because the skin Azami benefit from the creams when a woman asleep in addition to the richness of these creams vitamins necessary to prevent skin aging such as vitamin E.

9. should be positive women and maintain the agility:

The most important factors to look beautiful women is to be beautiful inside and enjoy happy and positive ideas This in turn is reflected in the woman's personality and beauty.
They must also keep women to grace the sport and exercise regularly to live disease-free healthy life.

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The boredom of intimacy and methods of treatment

After a period longer or shorter, it may taint intimacy between spouses kind of apathy, which may develop into what is known as sexual bored, which adversely affects not on an intimate performance, but by the relationship the two parties ocean humanitarian community. To avoid reaching that stage that could lead to divorce, we must recognize the symptoms of sexual boredom, and ways to treat it.

Of those symptoms mention the following:
First, to lose the desire for sexual intercourse with his / her spouse, but not in the self-excitation.

*Second, to become intimate relationship from both sides just «duty performance»; satisfy the other party.
*Thirdly, feeling comfortable the longer the period of interruption from sexual intercourse, with a sense of enjoying the rest of the aspects of life (the opposite of what happens in depression).

*Fourth, a sense of excitement in renewable intimate situations with a partner, and wishful thinking to continue.

*Fifth, evasion of practice with intimate partner, although there is a sense of excitement in intimate situations with him.

*Sixth, the presence of stereotyped and monotonous in the quality of sexual performance for a long time.

*Seventh, the inability to stimulate the partner of change in the intimate performance

How to treat sexual boredom?
*First, identify the reasons for its occurrence, is a result of the repeated stereotypical performance? Or as a result of the loss of an intimate dialogue? Or expectation result, prior to the meeting?

*Second, discuss it with your partner and agree on the need for change in the way of performance, meeting place, time performance, and more importantly that we leave to nature without prior planning to meet; so as not to lose the excitement expectations calculated.

*Thirdly, it should not be an obligation that all sexual encounters ends full intercourse, we could make the practice (to meet intimate without intercourse at some meetings); out of the typical practice.

*Fourth, the intimate dialogue and jokes intimate help break the pattern of red tape in the sexual relationship.

*Fifthly, experience new things and conditions of breaking the routine

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Top Secrets of beauty that every woman know

Every woman secrets to get your debut and that distinguish them from other women. There are specific rules and secrets of beauty and attractiveness of women to all women know a permanent views but you must sparkle and confidence.
And My Fair Lady today through this subject on these secrets and rules for Taatgueniha and Taatogay full beauty and femininity.

Whatever your skin type, dry or normal, or oily, it is necessary to always try to go the application of moisturizer cream good quality and suitable for your skin type to get the coolest freshness.
Every If what you need is a good moisturizer, and a mild skin cleanser, and will Taatmtaan all look fabulous.
Especially if your skin is dry, then you have to do double the carefully so as not to invade the wrinkles of your face and you look older.

The most deadly skin beauty and youth of the enemy is the sun's rays so ago, thinking that by and cosmetics, you must use cosmetics sun protection factor of high protection.
Where these creams keeps the youth and protects the skin from the sun's harmful rays. It also prevents the emergence of signs of aging as well, especially as the sun's rays affect the production of collagen in the skin.
And working on the appearance of a lot of wrinkles and fine lines, freckles and spots.
So experts recommend choosing cosmetics sun protection factor suitable and strong protection.

Clean skin is also very Srory to maintain the health and distinctive appearance, it is better to choose a suitable detergent and gentle on the skin. And use it on a regular basis and mild. Once a day only to ensure that drought and loss of skin moisture.

It is not limited only to buy good products and preparations necessary but that these products will lose their value certainly if it did not acquire the right tools for the best application that will give you the look you want it.
 The instruments are no less important for products; therefore it should be a soft brush and a nice texture on the skin, as it should contain the material enables the product to move on the surface of the skin, if you dipped the brush in the cosmetic powder and disappeared color before you place it on your face that would mean that the brush bad .

One of the most important secrets of sparkle and beauty and also who may not discover some women is that they do the work and the renewal of a permanent change in their appearance. If you are a view of who have maintained a long-lasting if immediately to the beauty salon and get on the renewal of the makeup and hair to Taatogay brighter and charming. To show younger and more modern.

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Ice water cubes for your skin

Are well known to one of the wonderful benefits for the skin and how much ice cubes can be granted by the freshness of youth and vitality, so how about if this formed cubes of rose water, which also has a wonderful magical effect on the skin. The results will be amazing already. And today we will know some of these dear to the many benefits of Tmanhaha Enjoy your skin and a lot of beauty to apply rose water ice cubes on a permanent basis.

Stimulate blood circulation to the skin and are therefore granted a lot of sparkle and youth.

It works to tighten the skin, and give freshness and prevent Atralha. 

Renewed human cells and is aided by youthful. 

Close the wide pores in the skin and reduce the appearance of pimples and spots.

Action rosewater ice cubes Method:
Boil rose water well and then Pour into a mold for ice and put it in the refrigerator.
 After that freezes you can take a cube of ice-cold rose water and passes on your face and neck a day in a circular motion until completely dissolved and you will feel the difference.

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4 Steps to Make Your Eyes Look Bigger

HOW TO GET BIGGER, BRIGHTER EYES IN 4 EASY STEPS

It's an easy illusion to create. Aussie makeup master Napoleon Perdis breaks it down. 

*STEP 1 

“Start with mascara,” Napoleon says. “It creates instant contrast and maps out the rest of your look.”

 *STEP 2

 "Use a pencil to fill brows, beginning with the outer corners: “It’s the area that requires the most definition.”

*STEP 3

 Trace the lower lash line with beige pencil and the upper lash line with blue “to make the whites of the eye appear whiter.”

*STEP4 

 Tap a shimmery neutral shadow on the center of the lid. “It’s like switching a light onto the eye area,” Napoleon says.

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Natural blends to treat acne

Most of the young women in their teens suffer from the appearance of acne which distorts their skin fresh and sometimes this problem continue into adulthood, so I know with Yasmina natural blends recommended by Rachel skin care and disposal of grain Taatmtaa skin supple not reproach them.

Rachel advised to first apply the mixture of olive oil, honey and cinnamon powder, and explained the importance of this mixture to get rid of acne, especially because it absorbs grain in the face infections.

For the second mixture advised Rachel adoption mix honey with milk, which does not contribute only to get rid of acne but also helps to unify the color of the skin.

As for the third mixture Rachel advised the application of sodium bicarbonate mixture with water, which contributes to the depths of the skin peeled and cleaned to get rid of dead cells.

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The latest fashion for autumn and winter 2015

Prominent among these are the cries Monochrome or black with white was seen at Chanel, and Givenchy. The fur of the most popular fabrics have submitted all of Burberry Prorsum, Dior and innovative ways. As well as the skin has been seen at Alexander McQueen, and Jason Wu, and of course wool such as we saw at Carven. The Amlabs inspired by the military style of the most popular has been given by all of Valentino, Donna Karan and distinctive ways in addition to the maxi skirts, wide pants, cry and Acharaship the sixties and seventies.

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5 The easiest steps Bronze make-up

Bronze make-up is suitable for all the happy or event

First, the application of national beige or bronze italics to Golden on the eyelid get and you can little brown with him without make him close to the inner corner 

When the outer corner Seek the help of bold brown and nationalist its application with the possibility of its application under the lower eyelid and the duration of the national meet with the shadows that you put them on the upper eyelid

Under eyebrows national application beige bright light to give a touch of radiance to makeup.
 

Aloaleiner national application fee through a thin line starting from the inner corner to become more a presentation on the outer corner. Otila across the line and draw a diagonal line at the outer corner.

application of mascara to the final step you get a thick eyelashes and make sure to apply lipstick painted Alnaod illustrious.

Bronze make-up is suitable for all the happy or event, so the master application has become necessary.

First, the application of national beige or bronze italics to Golden on the eyelid mobile and you can Tmzjah little brown with him without make him close to the inner corner.

When the outer corner Seek the help of bold brown and nationalist its application with the possibility of its application under the lower eyelid and the duration of the national meet with the shadows that you put them on the upper eyelid.

Under eyebrows national application beige bright light to give a touch of radiance to makeup.

Aloaleiner national application fee through a thin line starting from the inner corner to become more a presentation on the outer corner. Otila across the line and draw a diagonal line at the outer corner.

National application of mascara to the final step you get a thick eyelashes and make sure to apply lipstick painted Alnaod illustrious.

If these simple steps you'll get a wonderful makeup 

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The Benefits Of Sport For Women

●To get rid of excess weight and the elimination of a private in the abdomen, buttocks and thighs area contouring.

●Giving the body flexibility and flexibility, and strengthen muscles, bones and joints.

●Get sporty svelte body and harmonic. 

●The fight against aging and age, improve blood circulation, get rid of the heart and arteries and veins diseases.

●Exercise is essential for pregnant women it helps to facilitate the process of birth and expansion of the pelvic area and thus ease the passage of the baby's head. 

●Sports benefiting women after vaginal delivery or Caesarean section to flatten the abdominal area, and improve the blood pumping, and increased secretion of milk.

●Sports help to improve women's mood and reduce loneliness and depression through physical activity, as well as through exercise in the open air, or in groups.

  ●Sports are necessary for women in menopause after menopause to alleviate the negative effects of disruption from the physical and psychological terms.

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The most important kinds of sports for women

 

- Before you start to talk about the most important sports that women are not fit to be mentioned that household work carried out by the women of the best sports at all and burn significant calories during her performance, Examples include : 

●"Dance Alzumba" a pushup dancer and the impact of Latin music. 

●"Exercise Alsquat" or squat It adopts the principle of standing and sitting cross-legged status several times with arms extended in front of the pelvis and push back.

 ●"Aerobics exercises" any aerobic exercises.

●"Abdominal exercises" by lying down on the floor and raise your legs until your knees touching elbows in mutual status.

●"Swedish exercises", a set of exercises without devices based on the principle of standing and sitting and moving the hands and legs to the right and left and a show of hands and lie on the ground, and start moving the parties and repeat the exercise each party between twenty to thirty times, and so on; and can increase the number of times with the progress in the performance of the exercises.

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