S.B sports enterprise

Some Best Tips To be fit By S.B. Sports and Manufacture .
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Stay fit and Healthy in your Daily life .......



Getting and staying fit can be a challenge. For many of us, it's hard just to get up off the couch. So what's the secret of people who have managed to make exercisea way of life?

1. Be Consistent
Chase Squires is the first to admit that he's no fitness expert. But he is a guy who used to weigh 205 pounds, more than was healthy for his 5'4" frame. "In my vacation pictures in 2002, I looked like the Stay Puft Marshmallow Man at the beach," says the 42-year-old Colorado resident. Squires decided enough was enough, cut out fatty food, and started walking on a treadmill. The pounds came off and soon he was running marathons -- not fast, but in the race. He ran his first 50-mile race in October 2003 and completed his first 100-miler a year later. Since then, he's completed several 100-mile, 50-mile, and 50k races.
His secret? "I'm not fast, but I'm consistent," says Squires, who says consistency is his best tip for maintaining a successful fitness regimen.
"It all started with 20 minutes on a treadmill," he says. "The difference between my success and others who have struggled is that I did it every single day. No exercise program in the world works if you don't do it consistently."
2. Follow an Effective Exercise Routine
The American Council on Exercise (ACE) recently surveyed 1,000 ACE-certified personal trainers about the best techniques to get fit. Their top three suggestions:
• Strength training. Even 20 minutes a day twice a week will help tone the entire body.
• Interval training. "In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout," says Cedric Bryant, PhD, FACSM, chief science officer for ACE. "It is an extremely time-efficient and productive way to exercise."
• Increased cardio/aerobic exercise. Bryant suggests accumulating 60 minutes or more a day of low- to moderate-intensity physical activity, such as walking, running, or dancing.
3. Set Realistic Goals
"Don't strive for perfection or an improbable goal that can't be met," says Kara Thompson, spokesperson for the International Health Racquet and Sportsclub Association (IHRSA). "Focus instead on increasing healthy behaviors."
In other words, don't worry if you can't run a 5K just yet. Make it a habit to walk 15 minutes a day, and add time, distance, and intensity from there.
4. Use the Buddy System
Find a friend or relative whom you like and trust who also wants to establish a healthier lifestyle, suggests Thompson. "Encourage one another. Exercise together. Use this as an opportunity to enjoy one another's company and to strengthen the relationship."
5. Make Your Plan Fit Your Life
Too busy to get to the gym? Tennis star Martina Navratilova, health and fitness ambassador for the AARP, knows a thing or two about being busy and staying fit.
Make your plan fit your life, she advises in an article on the AARP web site. "You don't need fancy exercise gear and gyms to get fit."
If you've got floor space, try simple floor exercises to target areas such as the hips and buttocks, legs and thighs, and chest and arms (like push-ups, squats, and lunges). Aim for 10-12 repetitions of each exercise, adding more reps and intensity as you build strength.
6. Be Happy
Be sure to pick an activity you actually enjoy doing, suggests Los Angeles celebrity trainer Sebastien Lagree.
"If you hate weights, don't go to the gym. You can lose weight and get in shape with any type of training or activity," he says.
And choose something that is convenient. Rock climbing may be a great workout, but if you live in a city, it's not something you'll be doing every day.
7. Watch the Clock
Your body clock, that is. Try to work out at the time you have the most energy, suggests Jason Theodosakis, MD, exercise physiologist at the University of Arizona College of Medicine. If you're a morning person, schedule your fitness activities early in the day; if you perk up as the day goes along, plan your activities in the afternoon or evening.
"Working out while you have the most energy will yield the best results," Theodosakis says.
8. Call In the Pros
Especially if you're first getting started, Theodosakis suggests having a professional assessment to determine what types of exercise you need most.
"For some people, attention to flexibility or to balance and agility, may be more important than resistance training or aerobics," he says. "By getting a professional assessment, you can determine your weakest links and focus on them. This will improve your overall fitness balance."
9. Get Inspired
"Fitness is a state of mind," says fitness professional and life coach Allan Fine of Calgary, Alberta, Canada. One of Fine's tricks to get and stay motivated is to read blogs or web sites that show him how others have been successful. "Who inspires you?" he asks.
10. Be Patient
Finally, remember that even if you follow all these tips, there will be ups and downs, setbacks and victories, advises Navratilova. Just be patient, and don't give up, she says on the AARP web site: "Hang in there, and you'll see solid results

Workout equipment names usually reflect their function, which include flexion, extension, abduction, adduction and rotation. The words "press," "pull" and "curl" sometimes substitute for flexion and extension. Examples include the lat pull-down machine, the bench press and the biceps curl. Some machines, such as the chest fly, take the name of the main muscle group or prime mover of the exercise. Machine names also refer to the position used for exercise performance. Supine is face-up, prone is face-down, and decline places the feet higher than the head.
Lat Pull-Down
The lat pull-down machine works the latissimus dorsi, the muscles that run down the side of your back. The biceps and rhomboids, which pull the shoulder blades together, assist the movement.


The Seated Row
The seated row works similar muscles to the lat pull-down, but the rhomboids are the prime movers, and the lats, deltoids and biceps assist the action. This machine corrects the posture associated with sitting hunched over a computer.
Bench Press
Bench press or chest press machines work the pectoral muscles. The triceps, in the back of the arms, assist the movement. There are seated, supine, decline and incline bench press machines. The decline press engages some of the lower pectoral muscle fibers, and the incline engages the upper fibers.
The Chest Fly
Chest fly machines are either seated or supine. They adduct, or move the arms toward the body's center. The deltoids or shoulders assist the movement, but since the arms do not bend and straighten, the triceps act only as stabilizers.
Lateral Raise
The lateral raise, usually done in a seated position, is a shoulder exercise and moves the arms away from the body's center.
Biceps Curl
The biceps, at the front of the arms, facilitate elbow flexion. Most biceps curl machines are seated and have a support pad to rest and stabilize the elbows.
Triceps Extension
The triceps extend the elbows. Since the triceps are the opposite muscle group to the biceps, many gyms keep the biceps curl and the triceps extension next to each other. The triceps extension, like the biceps curls, has an elbow pad, but the resistance occurs in the extension phase of the exercise.
The Leg Press
The leg press, done in a seated position, works the hip, gluteal, quadriceps and hamstring muscles.
Leg Extension
The leg extension is a seated exercise machine that isolates the quadriceps, which are the large muscles in the front of the thighs.
Leg Curl
There are prone, seated and standing leg curl machines. They work the hamstrings, which are the muscles in the back of the legs.
Abductor/Adductor
The seated, abductor/adductor machines have adjustable levers, which enable exercise for the inner or outer thighs. Work the abductor or outer thigh muscles by starting with your legs together and pressing your legs away from your body's center. The adductor or inner thigh exercise begins with the legs apart. The legs move toward the body's center.
Rotary Torso
The seated rotary torso machine isolates the oblique muscles, which make an "X" across your abdominal area. An adjustment lever enables you to change the direction of the resistance

Hard abs are built by habit. Here's a four-pack of simple lifestyle routines that will put you on the path to a rock-solid six pack:


1. Wake up to water
Drink at least 16 ounces of chilled H2O as soon as you rise in the morning. German scientists recently found that doing this boosts metabolism by 24 percent for 90 minutes afterward. (A smaller amount of water had no effect.) What's more, a previous study determined that muscle cells grow faster when they're well hydrated. A general rule of thumb: Guzzle up to gallon of water over the course of a day.

2. Pair proteins with carbs to trigger weight loss
Although you might think that the carbs will slow weight loss, the opposite can be true, says Men's Health weight loss expert Alan Argon. Carbs plus protein help build muscle, especially when you eat the combo just before and just after exercise. More muscle enhances fat loss because muscle is metabolically active tissue that helps burn more calories around the clock.

3. Pack your lunch every day
Fast-food lunches and soda calories will undermine any weight-loss, abs-gain effort. Just take fast and fat food out of the equation. Instead, take a cooler to work every day. Fill it with the following:

An apple (to eat as a morning snack). Two slices of cheese (to eat with the apple)
A 500- to 600-calorie portion of dinnertime leftovers (for your lunch)
A premixed protein shake or a pint of milk (for your afternoon snack)

Eating this lunch every day will keep you well fed and satisfied. You'll also provide your body with the nutrients it needs for your workout, no matter what time you exercise.

4. Hit the feathers by 10 p.m.
Get in the habit of going to bed early enough to ensure 7 to 8 hours of abs-sculpting sleep. University of Chicago scientists recently found that just 3 nights of poor sleep may cause your muscle cells to become resistant to the hormone insulin. Why's that bad? Well, over time, this leads to fat storage around your belly by slowing metabolism, increasing appetite and decreasing number of calories burned.