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Fitness

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T'ai Chi Posture and Breathing

These two basics in T'ai Chi — posture and breathing — are actually basics of life. That is one of the beauties of T’ai Chi — its concepts, principles, and basic constructs are things you can learn and [more…]

Understanding T'ai Chi Movement Directions

Typically, in classical T’ai Chi practice, you find that the movement is oriented in two ways: by compass (north, south, east, west) or by clockface (12 o’clock, 6 o’clock, and so on). That takes some [more…]

Aiming for Aerobic Conditioning with T'ai Chi

T’ai Chi is usually practiced slowly so that you can fully embrace and appreciate the principles. But it can provide aerobic conditioning if practiced at a faster pace. Remember that at its roots, T’ai [more…]

Ways to Supplement Your T'ai Chi Practice

Trying or reading about other things can supplement your practice so your T’ai Chi actually becomes better. Take a look at the following items, any one of which can help you become a more well-rounded [more…]

T'ai Chi Mini-Form for Improved Balance

You can follow a T'ai Chi mini-form routine that targets a specific area, such as balance, if you don't have enough time for a complete T'ai Chi practice. The mini-form described here can help you achieve [more…]

T'ai Chi Mini-Forms for Strength Training

If you have limited time available for T'ai Chi practice, you can follow mini-form routines to target a specific area, such as strength. The mini-forms described here can help you achieve better [more…]

Improving Your Flexibility through T'ai Chi

You can perform T'ai Chi routines to target a specific area, such as flexibility in your trunk, hips, back, and legs. This is helpful if you don’t have enough time available for a complete T'ai Chi practice [more…]

T'ai Chi's Standing Meditation

For quieting the mind, calming the body, and developing chi, nothing surpasses T'ai Chi's standing meditation practice. It can give you an even better [more…]

Using Exercise Balls

The principles of using the exercise ball come into play as soon as you combine the instability of the ball (caused by its round shape) with the smooth, hard surface of the floor, which is stable. This [more…]

How to Choose the Right Exercise Ball for You

Exercise balls may look the same, but they are notcreated equally. You should choose a ball based on its size, comfort level, and quality. Because you use the ball with so many different body positions [more…]

Considering the Variety of Exercise Balls and Accessories

Personal trainers and physical therapists are using all kinds of new exercise balls that come in different shapes, sizes, and weights, along with accessories that go with them. You can see all these different [more…]

Positioning and Warming Up for an Exercise Ball Workout

When you begin using exercise balls in your fitness program, you’ll need to know how to warm up and position yourself on the ball before your workout.

Working out with an exercise ball requires a lot of [more…]

How to Do Side Reaches on an Exercise Ball

Side reaches on an exercise ball not only stretch the side muscles that run along the rib cage, but they also loosen up the entire body to prepare you for a complete exercise ball workout. This exercise [more…]

How to Do Hip Circles on an Exercise Ball

Hip circles on an exercise ball loosen up the pelvis by releasing any built-up tension in the hip joints. This exercise also helps you get used to sitting on the ball. In addition, it focuses on working [more…]

How to Do Abdominal Crunches with an Exercise Ball

Doing abdominal crunches with an exercise ball places the emphasis not only on the abs but also on the legs, butt, and hips. By grasping the ball between your knees, the larger abdominal muscles [more…]

How to Work Out Your Obliques on an Exercise Ball

Doing a basic crunch with a twist at the end works your oblique muscles. Because of the twisting motion, your obliques are targeted along with your abs. This exercise focuses on working the upper body [more…]

How to Do Biceps Curls on an Exercise Ball

Biceps curls become much harder when you do them on an exercise ball because of the instability factor. Concentrate on maintaining your balance throughout this exercise. This exercise focuses on working [more…]

How to Do a Triceps Press on an Exercise Ball

The triceps press works the triceps —the back of the arms. When done on an exercise ball, this exercise (which is usually done while sitting on a weight bench) becomes more challenging because you have [more…]

How to Do a Torso Lift on an Exercise Ball

The torso lift helps improve posture and strengthens all the muscles along the spine. Doing the torso lift after working on your abdominal muscles also feels really good because of the opposing motion [more…]

How to Do a Backbend Stretch on an Exercise Ball

The backbend stretch feels really good right after you do abdominal crunches because by bending backward on the exercise ball, you stretch your muscles in the opposite direction, reversing the motion of [more…]

How to Do the Bridge on an Exercise Ball

The bridge is one of the most classic positions for ball exercises. The bridge gives your hips and lower back a workout as you lift up your body. [more…]

How to Do Wall Squats with an Exercise Ball

By placing an exercise ball between you and a wall, a standard squat position becomes a wall squat. Wall squats focus on working the lower body and are great for working the quadriceps [more…]

How to Do Push-Ups with an Exercise Ball

Push-ups on an exercise ball target your chest muscles along with the abdominal muscles and butt to keep you steady on the ball. Doing push ups on an exercise works out the lower body more than a traditional [more…]

How to Do the Single-Leg Bridge on an Exercise Ball

A variation on the classic bridge, the single-leg bridgetargets the hamstrings and glutes while working on an exercise ball. Because the single-leg bridge uses the weight of only one leg to support the [more…]

How to Do the Hamstring Lift with an Exercise Ball

Hamstring lifts on an exercise ball work the entire lower body, which includes the hips, lower back, and legs. Because you use your feet and lower legs to control the movement of the ball, the hamstring [more…]

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