Physical Fitness

100 Ways To Boost Your Metabolism by Ben Greenfield

By Ben Greenfield

The definitive way of life consultant to utilizing dietary technological know-how, workout secrets and techniques, and supplements to soften fats, construct lean muscle, and make your metabolism burn like a wildfire!

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DO I T RIGH T Look for • Maintaining stability in your hips and torso while your legs are mobilized. • Elongating your leg from your hip through your foot. 4 Switch directions and repeat. Repeat with other leg. Complete full movement five to eight times. 52 • pilates ANATOMY b e g inn e r the hundred I T he Hundred is a perfect warm-up for the lungs and abdominal muscles. It helps increase endurance while building proper breathing techniques.  Lie on your back with your feet flat on the floor and squeeze your inner thighs together.

It helps increase endurance while building proper breathing techniques.  Lie on your back with your feet flat on the floor and squeeze your inner thighs together. B e st F o r • rectus abdominis • gluteus maximus • deltoideus • biceps brachii • triceps brachii • extensor digitorum • sternocleidomastoideus 2 Inhale, reaching your arms into the air with your palms facing forward. 3 Exhale, bringing your arms toward the floor and lengthening the back of your neck with a gentle chin tuck (you can lift your head at this point if keeping it down is too easy).

Your arms to remain parallel to the floor. annotation key flexor digitorum extensor digitorum Bold text indicates active muscles Gray text indicates stabilizing muscles * indicates deep muscles teres major deltoideus Avoid • Allowing your hips to rise off the floor. triceps brachii quadratus lumborum transversus abdominis* obliquus externus latissimus dorsi erector spinae tensor fasciae latae gluteus maximus rectus femoris Q UICK GUIDE target • Back flexibility biceps femoris 5 Exhale and lift up and out of your hips again, twisting in the other direction.

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