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The 5-Minute, Get-Your-Body-Back Workout

Bare those Arms (Photos)

5902389383995634102.jpg She has even seen off competition from Rihanna and Beyonce to be voted the best bikini body of 2013. And now, the 22-year-old has revealed the secrets behind her amazing new figure. Scroll down for video Get the Lucy look! Miss Mecklenburgh has revealed her health and fitness tips on her new website Lucy has been working hard to film her new fitness channel Results With Lucy which focuses on problem areas like bottoms and tummies using a mixture of cardio and strength training. The fitness site, which users must pay 3 to subscribe to, promises online personal training and dietary videos from the star. Lucy explains that growing up as a teenager in Brentwood she believed she was always 'tall and skinny' but as she got older, she started to notice cellulite developing on her bottom and upper legs. The Only Way Is Lucy! TOWIE's Miss Mecklenburgh voted best bikini body of 2013, followed by Rihanna and Khloe Kardashian She said: 'I didn't have a lot of energy, I didn't (visit site) feel healthy and I knew I needed to start training really. 'My biggest concern when I started training was getting too much muscle on my arms because I didn't want to lose the feminine look.' She works out: Lucy, with trainer Cecilia Harris, 41, left, has said her hatred of cellulite that formed on her bottom and thighs kickstarted her fitness regime - and now it has become part of her life Health kick: When it comes to her diet, Lucy works on cutting body fat levels with a diet full of vegetables, fruit, wholegrains and 'good fats' like avocados and nuts- she even makes her own sushi TOWIE's Lucy Mecklenburgh fitness tutorial DEMO (get a body like... She called in the help of personal trainer Cecilia Harris who taught her that regular exercise is the only way to achieve and maintain the body that she wants. Lucy says she wants a body that is 'toned, strong and flexible but without looking like a female weight lifter'. She then began to film her workouts to 'give everyone the chance to get the same training as her'.
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5902389407426042808.png There's simply no other weightlifting tool as effective as good old dumbbells. Plus, they're readily available in every gym and you can use them to hit any part of the body. (See Ask the Experts: What's the Difference Between a Kettlebell and a Dumbbell? ) Dumbbells are most beneficial for developing chest strength. This is because of their range of motion, which forces stability within the shoulder capsules. (See Patrick Willis's Bicep Workout.) The following are three of my favorite dumbbell chest exercises. Use them to impress the guys in the gym next session, or train your way to making harder hits on the field next season. Dumbbell Bear Crawl Start in push-up position with a heavy dumbbell in each hand Keeping your body in perfect plank position, walk forward with your arms Keep your legs straight and shuffle your feet Do not allow your body to wobble; keep your arms straight and shoulders pulled back One-Arm Dumbbell Press with Isometric Hold Core Stability. Isometric Hold. Unilateral Pressing. Hold dumbbell in right hand at shoulder level witharm to the side In your left hand, hold dumbbell in a static position at your side with your elbow bent at a right angle Press dumbbell by extending arm up and over chest Lower dumbbell in a controlled manner to start position Switch and perform set with oppositehand Floor Bridge Dumbbell Press Hit the Gluteus.
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Move of the Week: Shuffle Dumbbell Swing

5902389421062314922.jpg Toe-Ins: Holding the dumbbell in your right hand, come into a pushup position. Keeping core contracted, reach right hand down to navel while simultaneously driving left foot upward to meet hand. Pause for 1 second, retract, and repeat. Perform for 30 seconds before repeating with left hand and right foot for 30 seconds. Coachs tip: To ensure proper spine alignment, be certain not to raise your hips more than an inch or two from the original starting position. Aim to keep your spine parallel to the floor. 3. Switchbacks: Begin in a traditional squat position with feet one and a half times shoulder-width apart, knees bent, and thighs parallel to the floor. Holding the dumbbell in both hands in a clasped position, extend arms in front of your body.
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5902389425509065026.jpg We can help. Tone up your legs and butt with our Move of the Week, the Shuffle Dumbbell Swing. The move requires an 8- to 10-lb dummbell, but feel free to start out at a lower weight and work your way up. The exercise begins with a squat, working the leg and butt muscles. You then you stand up straight, holding your dumbbell outstretched in your hands, and rotate to the right and left, which engages your core and helps tone your shoulders and arms. Detailed instructions: Stand with feet wide, an 8- to 10-lb dumbbell between feet. Squat down (knees behind toes) and shuffle to left, then back to center; grab dumbbell with both hands. Straighten knees while turning legs and body to right, swinging weight up and straight out to right as if swinging a baseball bat. Return to squat position and repeat on opposite side; continue alternating for 60 seconds.
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3 Dumbbell Chest Exercises to Impress the Rest

5902385447163548504.png However, they can be worked more than twice a week, but it may be best to only use weights on two of those days. When the muscles are worked with weights, they need from 24 to 48 hours to recover. Exercises for the arms Some of the most popular exercises for the arms using weights are (biceps) dumbbell and barbell curls, concentration curls, and hammer curls. Exercises using weights for the triceps are kickbacks, triceps extensions, and skull-crushers. All of these exercises are performed using free weights. There are also a good amount of machines in gyms that can be utilized to help obtain those toned arms, like the preacher curl machine and dip machine. More exercises for the arms There are also exercises for the arms that can be performed without using any weights, only body weight, that will help create those toned arms. These exercises include floor and wall push-ups, dips, and one-arm presses. Even though all of these exercises are great for toning the arms, remember for the very best results incorporate at least 30 minutes of cardio 3 to 4 times a week.
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