Tips To Maintain Good Health And Be Physically And Mentally Strong.

Welcome....

What is health?
a)Health is a unity and harmony within the mind, body and spirit which is unique to each person, and is as defined by that person. The level of wellness or health is, in part, determined by the ability to deal with and defend against stress. Health is on a continuum with movements between a state of optimum well-being and illness which is defined as degrees of disharmony. It is determined by physiological, psychological, socio-cultural, spiritual, and developmental stage variables.
b)Health can be defined negatively, as the absence of illness, functionally, as the ability to cope with everyday activities, or positively, as fitness and well-being.In any organism, health is a form of homeostasis. This is a state of balance, with inputs and outputs of energy and matter in equilibrium (allowing for growth). Health also implies good prospects for continued survival. In sentient creatures such as humans, health is a broader concept.

-Do u all be healthy always?
-Your answer will be no. because there is some negative thing happening in everyones body... which is simply called as a disease.

Here are some tips i give u to grow up and get stronger-
FOLLOW IT SINCERELY

Your body is smart: If you have a muscle imbalance (a common condition in which one muscle group overpowers another), a built-in protective mechanism limits the dominant muscle's ability to generate force. This temporarily helps prevent injuries. The downside: stalled progress in your favorite lifts. Worse, over time, muscles that are disproportionately stronger than others can pull bones and joints out of alignment, causing potentially dangerous -- and unattractive -- postural changes as well as injuries, says Nicholas DiNubile, M.D., a Men's Health sports-medicine advisor. Use this plan to shift the balance of power and spark a total-body growth spurt.

THE WORKOUT

This is your body's one-stop service center, strengthening areas that are typically weak for most men, while stretching those that are tight from overuse. The result: You'll build better working relationships between all your muscles, leading to faster-than-ever gains and less risk of injury.

You can do this workout in its entirety once or twice a week (as outlined in the chart below) or sprinkle the exercises throughout your weekly workouts, at the beginning of routines in which you train similar muscle groups. Working your weak links first gives them priority, ensuring that you're working your oft-neglected muscles when they're at their freshest.

WEEK 1

Create your routine by . . . Doing all the moves in order

Sets of each exercise: 1

Your total workout should be . . . 9 sets

Repetitions per set: 10–12 (5–7 for stretches)

Speed of each repetition: 2 seconds up, 2 seconds down

Rest between sets: 30 seconds

Do this workout . . . Once a week

WEEK 2

Create your routine by . . . Doing all the moves in order

Sets of each exercise: 1

Your total workout should be . . . 9 sets

Repetitions per set: 12–15 (5–7 for stretches)

Speed of each repetition: 2 seconds up, 2 seconds down

Rest between sets: 30 seconds

Do this workout . . . Once a week

WEEK 3

Create your routine by . . . Doing all the moves in order

Sets of each exercise: 2 (1 for stretches)

Your total workout should be . . . 16 sets

Repetitions per set: 10–12 (5–7 for stretches)

Speed of each repetition: 2–3 seconds up, 2–3 seconds down

Rest between sets: 30–45 seconds

Do this workout . . . Twice a week

WEEK 4

Create your routine by . . . Doing all the moves in order

Sets of each exercise: 2 (1 for stretches)

Your total workout should be . . . 16 sets

Repetitions per set: 12–15 (5–7 for stretches)

Speed of each repetition: 3 seconds up, 3 seconds down

Rest between sets: 30–45 seconds

Do this workout . . . Twice a week

EXERCISES

1. Single-Leg Wall Sit

(works lower body; improves knee stabilization)

Stand about 18 inches from a wall, facing away from it. Lean back so your hips, back, shoulders, and head are against the wall. Tuck your left foot behind your right calf and extend your arms in front of you. Slowly lower your body until your right thigh is parallel to the floor. Pause, then push yourself back up. Finish your repetitions, then repeat with your left leg.

WATCH YOUR FORM: If you have trouble maintaining your balance, try the move with both feet on the floor.

2. Tibialis Cable Pull

(works front of lower leg to help prevent shinsplints and stress fractures)

Sit on the floor facing a cable station with your right leg straight and a low-pulley cable handle looped around your right forefoot. (Tuck your left foot along the inside of your right thigh.) Without lifting your foot, flex your ankle to pull your toes toward you against the cable's resistance, then reverse the movement, resisting the cable as you go. That's one repetition. Complete one set, then repeat with your left leg.

WATCH YOUR FORM: Don't yank the cable toward you. Move your foot steadily for 2 to 3 seconds in each direction.

3. Doorway Hamstring Stretch

(loosens hamstrings)

Lie on your back in a doorway. Lift one leg till it's nearly vertical and place your heel against the door frame; rest the other leg on the floor. Keeping the raised leg straight, slowly slide forward so that your heel rises along the wall. Continue inching forward until you feel a stretch along the back of your thigh. Gently push your heel against the wall for 3 seconds, relax your leg muscles, then slide farther forward and repeat. Switch positions to stretch the opposite hamstring.

WATCH YOUR FORM: Keep your upper body flat on the floor throughout the stretch.

4. Swiss-Ball Seated Row

(works back and rear shoulders to help pull shoulder blades into alignment)

Sit upright on a Swiss ball facing a low-pulley cable with a rope handle attached. With your knees bent and feet flat on the floor, grab the ends of the rope with both hands so that your arms are completely straight. Keeping your torso upright, squeeze your shoulder blades together and pull your fists to the sides of your chest. Pause, then return to the starting position.

WATCH YOUR FORM: Row at a slow, steady pace. If the ball rolls forward or backward at any point, you're probably going too fast.

5. Swiss-Ball Bent-Over Raise

(works rear deltoids and rotator-cuff muscles)

Sit on a Swiss ball with a light dumbbell in each hand, your arms at your sides and palms toward you. Bend forward at the waist until your chest is just over your thighs. Without bending your elbows, squeeze your shoulder blades together and raise the weights until your arms are parallel to the floor. Pause, then slowly lower your arms.

WATCH YOUR FORM: In the top position, your arms should form a straight line from fist to fist.

6. Superman Crisscross

(works lower back and gluteal muscles)

Lie facedown with your legs straight and your arms extended past your head. Simultaneously lift your arms, chest, and legs so that only your abdomen and pelvic area rest on the floor. Holding this position, spread your legs. Pause, then reverse the move to cross your left foot over your right. Repeat, this time crossing your right foot over your left.

WATCH YOUR FORM: Keep your legs as close to the floor as possible without letting them touch it.

7. Spinal Twist Stretch

(loosens lower back)

Lie on your back with your legs straight. Bend your left knee and grab the outside of it with your right hand. For support, place your left arm firmly on the floor. Gently pull your knee to the right as you twist your torso to the left. Hold for 5 seconds, then return to the starting position. Repeat the stretch, this time pulling your right knee with your left hand.

WATCH YOUR FORM: Twist your body only as far as is comfortable. The stretch should feel relaxing, not painful.

8. Lying Catapult

(works abs and lower back)

Grab a medicine ball and lie on your back with your knees bent, feet flat on the floor. Hold the ball with arms extended beyond your head. In one movement, curl your torso up and to the left and toss the ball to a partner. Catch his return pass, lower yourself to the starting position, and repeat, this time twisting and tossing the ball to the right. Alternate directions each rep. (Your partner will need to move from side to side.)

WATCH YOUR FORM: Keep your arms straight at all times.

9. Twisting Long-Lever Swiss-Ball Crunch

(works abs and lower back)

Lie on a Swiss ball so your hips, back, and head are in contact with the ball. Hold a pair of light dumbbells with your arms extended beyond your head, in line with your shoulders. Keeping your arms straight, slowly curl yourself up and rotate your torso slightly to the left. Pause, then return to the starting position and repeat the movement, this time crunching up and to the right.

WATCH YOUR FORM: If this move is too hard at first, hold the weights at your chest.

Posted by Chetan on Saturday, November 05, 2005 at 3:26 PM | Permalink