8 Ways to Train Your Body for Long and Lean Muscles
If your idea of sexy is a body that is slender with long and lean muscles then any of the training styles listed below will certainly be of interest. When choosing from the many styles of training available to you, it’s important to consider what suits you to keep you interested, motivated and to keep you active on a regular basis.If your idea of sexy is a body that is slender with long and lean muscles then any of the training styles listed below will certainly be of interest. When choosing from the many styles of training available to you, it’s important to consider what suits you to keep you interested, motivated and to keep you active on a regular basis. Exercise should be a part of your lifestyle to keep you in shape, healthy and fit so it is important that you enjoy the process.
Here are 8 different ways to train your body for long and lean muscles. You can try just one or explore them all in your weekly routine. In doing so, you may discover a style that fits you so well that it may change your outlook on exercise forever.
INTERVAL TRAINING
With interval training, you can get the best of both worlds: Strength and cardio training combined intermittently into your workout. Interval training has been proven as an effective and efficient way to firm up the muscles and shred off fat. Take your strength training routine and give it a boost. Instead of resting between each set of your strengthening exercises, fit in 30-45 second bouts of jogging, jumping, hopping, steps or skipping rope. By also challenging your heart and lungs through your workout, you will increase your physical effort and burn over 300 calories in an hour.
STEP-AEROBICS CLASSES
Step-Aerobics classes allow you to join in on a lively group atmosphere, complete with thunderous beats, to keep you focused on the common goal to slim down and tone up. These instructor-led classes will free you from the thinking and planning part of your workout. Show up and go through a choreographed sequence of step combinations to challenge yourself. Step on, off, over, across and around the rectangular-shaped called a step or riser. More than one of these can be stacked up to increase the intensity of your workout. Some classes require fancy footwork so be sure to choose a class that is geared towards your level of skill and fitness. Classes are usually divided into Beginners and Intermediate/Advanced so if you’ve never taken a step-class before, it may be worth your while to start at the beginners class to get used to the moves. For a full-body workout, choose a class that also incorporates upper body exercises into the training. See if you can keep up with the other participants. However, if you like step aerobics and prefer to go solo, you can follow along with instruction from a step video in the privacy of your own home.
YOGA
Yoga is a discipline aimed at integrating mind, body and spirit to enhance health and well-being. The word yoga literally means “union” in Sanskrit. Originated in India over 5,000 years ago, this ancient practice is a combination of breathing exercises, physical postures, and meditation. It includes a series of exercises which strengthen and stretch the body through forward and backward bending, standing and balancing, inversions, twisting and relaxing poses, also called asanas, that concentrates in centering the mind and breath for calmness of spirit and increase body awareness to create energy, improve balance, strength and flexibility. Yoga also helps to cleanse the body of toxins and improve blood circulation. There are many different forms of yoga with each discipline emphasizing different aspects or combination of mind, body and spirit. Hatha yoga, which is a form of yoga that emphasizes the physical postures, is widely practiced in the West. Famous faithful advocates of yoga include Madonna and Sting.
PILATES
Pilates(pronounced puh-LAH-teez) is a technique invented in the 1920s by the European fitness guru, Joseph H. Pilates which he called “The Art of Contrology”, referring to the way this method encourages the use of the mind to control the muscles. Learn to control your body through movement patterns that firm up your butt, thighs, arms, shoulders, and abs (your “powerhouse”) while you increase your flexibility. Create a balanced body through increased spine awareness, proper breathing, core strength, and flexibilty. Pilates is a system of over 500 exercises that strengthens and elongates your muscles with various exercises performed on mats and specially designed equipment like the “Barrel” or the Reformer”. If you don’t have access to special Pilates equipment, there are many very simple and basic exercises that can be done on the floor or on a mat. Common exercise examples of this type are the “Hundred”, “Roll-up”, and “Corkscrew”. Many lean and beautiful bodies have been achieved with training pilates and so can yours.
GYROTONICS
The Gyrotonics system was developed by Juliu Horvath, a principal dancer in the world renowned Romanian State Opera. Gyrotonic exercises employ movements with roots from yoga, ballet, swimming, tai chi and gymnastics using machines developed by Horvath. Gyrotonics is taught in studios that are equipped with these types of machines. The exercises are executed on an apparatus with hand-and foot- operated wheelbases and suspended pulleys that are designed to create resistance to help improve your balance, strength and flexibility. There are 50 sets of exercises – with about 130 variations – to stretch, bend, twist your body. Widely used by dancers, athletes, and in rehabilitation facilities, gyrotonics is suitable for almost everyone. Wesley Snipes has been reported to also use this system of training. After you give this a try, maybe you will too.
SWIMMING
Whether in a pool or in a lake or in an ocean, swimming is a great way to get lean and build core strength. There are many different swimming strokes to strengthen and tone the arms, back and shoulder muscles: breaststroke, front crawl, butterfly, and backstroke are some of them. To also tone your lower body, incorporate kicks into your swim. By using both your arms and legs, you use more muscles in your exercise and burn more calories. Swimming can provide great cardiovascular fitness benefits when you sustain an elevated heart rate for more than 20 minutes. Swimming lengths, laps or treading water for this amount of time can help you burn a load of calories and help you lean up even more.
DANCING
Ever watched “So You Think You Can Dance” on FOX television? This T.V. series has become a hot phenomenon that has created an increased interest and appreciation for dance. Watching this show can get you inspired to take dancing up as a way to keep active and in shape. Dancing takes many forms: Ballet, salsa and meringue are all challenging dances that will keep you sweating on your feet. To dance well, you must learn how to control your body and move it with grace, rhythm and in sync with music. Dance solo, with a partner or in a group. Dancing to fast beats can make you a vigorous cardiovascular workout. My friend, Kevin Stea (also Asian American), who has danced for some big names in music like Madonna, Prince and Janet Jackson, carries the perfect example of a long, lean body from dancing.
POLE DANCING
If your secret fantasy is to be an erotic dancer or move like one, pole dancing may just be the way for you. Common in strip bars and gentlemen clubs, today, pole dancing has become a popular form of exercise to increase strength and tone of the entire body. It is taught in class-settings or with a private trainer at gyms or various studios. Pole dancing is an artistic form of dance and gymnastics with sensual movement patterns that trains muscular endurance and coordination. If you want to dance like a pro, learn more advanced moves such as climbs, spins and body inversions with the pole. Whether you choose to practise this in a erotic or nonerotic environment, with or without clothes, you will likely have fun doing it. Home versions of pole dancing are also available. Careful who you tell when you get the pole installed in your home.
Every month Anna Wong, personal fitness trainer to the stars, will be writing a column for Asiance Magazine. This column is dedicated to your questions and concerns in health and fitness. Your suggestions and requests are welcome. This column is for you so your feedback is important. To contact Anna, email her at anna@annawongfitness.com.
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People getting to be sexy is an entire industry. All of us want to be attractive and beautiful and always someone will profit from that.
An ocean liner is usually a ship designed to transport people from one seaport to another along regular long-distance maritime routes according to a schedule. Liners may also carry cargo, and may sometimes be used for other purposes (e.g. for pleasure cruises or as troopships).
Great tips. I had no idea Juliu Horvath, who’s from Timisoara, Romania, invented The Gyrotonics. I’ve tryed them all, except pole dancing, and I think I’m gonna take a class of this one too cause it seems like a lot of fun.