Basic Upper Body Workouts for Women: Effective Exercises

Written By Ravinder Kumar on Monday, October 25, 2010 | 10:04:00 PM

Basic Upper Body Workouts for Women: Effective Exercises

If you’re a woman trying to lose weight and get fit, there’s something you should know: It often takes longer for women to lose weight than men. What woman in her right mind proudly shows off her upper arm flab? While you may be comfortable with your body image, you may also have pondered ways to get rid of upper arm flab several times during your life. Historically one of the most challenging areas for women to tone is the upper body. Women generally have far less upper body strength than men. The good news? There are plenty of exercises you can perform to help combat flabby arms and weak chest muscles.

Basic Upper Body Exercises

There are several very easy exercises you can perform to tone your upper body. Let’s look at some of these in more detail below.

Push Ups

Push ups are an old standby for toning the arms and shoulders. You should aim to do at least 10 to 20 pushups every day. Once you build up some stamina you can increase the number or push ups you perform each week. Most women have trouble performing a standard push up. The good news is you can perform a modified push up quite easily. To perform a modified push up, simply push up from your knees to your arms instead of placing your weight on your hands and feet. Most women can perform a push up in this position.

Triceps Dips

Triceps dips or triceps push downs are another exercise you can perform to improve the shape and size of your arms. To perform this exercise, you’ll need to sit on the edge of a strong chair or bench. Place your hands next to you on the edge of the chair with your fingers pointed forward. Then lift your behind off the chair and bend down toward the floor. Gently raise back up again. This is an excellent exercise for toning the arms.

Bicep Curls

You can perform bicep curls safely and easily from the comfort of your own home. If you don’t have a set of barbells, you can get some inexpensively from your local sporting good store. Alternatively you can lift empty milk jugs filled with water. When performing bicep curls, you want to make sure you raise the weights one at a time, in a controlled motion. Lowering is just as important if not more important than lifting the weight. You should perform bicep curls on the same days you do triceps dips, so you evenly spread the weight bearing exercise to your arms.

Gym Exercises for the Arms

If you belong to a gym or have access to one there are many other exercises you can perform to improve your upper body strength. Here are some popular exercises that will help you create strong and sexy arms.

    * Lat pull downs
    * Chest Press
    * Shoulder Press
    * Triceps pushdown
    * Curl machine

Most gyms offer a free introductory session where they introduce you to the free weights and machines. If this is not the case, find out how much a single training session is so someone can show you how to use each of these machines safely. Remember that proper form is critical when strength training to prevent injury and produce the best results. You should try to strength train your arms at least two times every week, allowing at least a day or two between strength training sessions.

Weight Loss and Arm Training

Now keep in mind the amount of ‘flab’ you have on your arms is related to how much extra weight you are carrying as much as it is related to how toned your arms are. All the toning exercises in the world aren’t going to do you much good if you are 20 pounds overweight. If you do need to lose weight you should combine your strength training program with a moderately intense cardiovascular regimen at least 4 times every week. You should also watch your dietary intake.

One way you can jump start your weight loss is by reducing your meal portions and eating six mini meals, rather than three large ones, every day. Believe it or not this is actually much more effective for promoting weight loss because it stimulates your metabolism to work more efficiently. Instead of getting one huge meal to process, your metabolism is constantly working to provide energy and fuel to the body by breaking down six mini meals.

If you have never engaged in a combined strength training and weight loss program, you are bound to start seeing results relatively quickly. Just remember you have to keep up your exercise program to maintain your results. Consider enlisting the help of a friend as an exercise body. Together you can encourage each other to fight the flab and start looking and feeling great!
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Aphrodite’s Island, Cyprus

The island gets its name from the legend of being the birthplace of the Greek goddess Aphrodite, the goddess of love. The Aphrodite Island of Cyprus is a beautiful island and is a famous and popular destination of the tourists. Many holiday seekers come here for their honeymoon, relaxation and even for business purposes.

Cyprus is divided into three parts, one third of which is under the realm of Turkey while two-thirds part is an independent Greek nation. The two-thirds portion of the island is the more popular part being a hub for tourists, businessmen, archaeologists, historians etc.

The island of Cyprus has a long history dating back to 8200 BC but it was in 1960 that the Republic of Cyprus came into being. The island is a popular tourist destination not only for its stunning views of the Mediterranean Sea, but also for the several places of historic and archaeological interest. Cyprus is also known for its wines and one can find innumerable vineyards all over the place.








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Boys And Girls Have Different Dreams

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Priya Anand Romantic Actress

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Diya Mirza And Other Stars at Vero Moda & Jack Jones Store

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Samsung KDDI SMT i9100 Tablet - Boosted By google

Samsung KDDI SMT i9100 Tablet - Boosted By google


KDDI SMT-i9100 Android tablet. The device is slim and sleek looking and is boosted by the Google Android 2.2 OS. The Samsung KDDI SMT-i9100 Android Tablet is the second Android-based tablet PC that Samsung brings to the market. It comes with a lot of features such as a 7-inch touch-screen display on board, it has two resemble includes the 7-inch screen that boasts a WSVGA with 1024 x 600 pixels resolution and the Android 2.2 Froyo mobile platform.

Moreover, other features includes a 7-inch multi-touch display with WSVGA resolution (1024×600), CDMA 1x, 3G, Wi-Fi, 4GB of internal memory, Bluetooth, 512MB of RAM, a 2MP digital camera and a microSDHC card. It will come to the market for sale in early September. It is very portable and handy gadgets include best features.It has excellent battery life that allows you to use this Android Tablet for a long time. The device includes sufficient 4GB of flash storage, and a microSD memory card slot with support for up to 32GB of extra storage space. The new Samsung SMT-i9100 is built in advance technology

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How to Communicate Difficult Issues: Marriage and Relationships Issues

How to Communicate Difficult Issues: Marriage and Relationships Issues

Throughout your marriage there will be times when you need to have “must have” conversations. These are the conversations that you both may not want to talk about. These are conversations about difficult issues and situations. These are the conversations that may make you both angry, defensive, sad, and hurt.

Pretending that there is nothing wrong will keep both of you walking on eggshells and will ultimately cause your marriage to fail. Having the difficult talk shows you care enough about your spouse and your marriage to have the conversation.

Furthermore, most relationships don’t make it six weeks. If you share deeply personal information too soon you increase the risk of new relationships ending before the sixth week (due to the added discomfort and pressure of your disclosure), but now you also have to worry about all the personal things they know about you. Here are ten top tips and strategies when you have to have that difficult talk.

10 Tips to Use During the Difficult Conversation:

   1. Open the lines of communication. Ask for input from your partner to help you best figure out a balanced solution to your issue. This will greatly reduce the other person’s defensiveness and make them more available to participate.
   2. Acknowledge your partner’s willingness to talk. Thank them for having the conversation with you both at the start and the end. It will make the discussion a team effort and make your partner feel they have given of themselves. It will also make having the next difficult conversation easier.
   3. Set a time limit. It’s important that you talk, but also that you don’t wear each other out. Thirty minutes to an hour is about the limit. If you need to continue the conversation, make an appointment to do so, that way things aren’t left hanging.
   4. Paraphrase each other’s comments. Telling each other what you heard your partner say will let them know that you really got or didn’t get how they were feeling.
   5. Work out a compromise. Relationships are all about compromise, and how you get there will determine your level of satisfaction with the relationship. Giving your partner what they need is not the same as giving up. Your attitude here is very important.
   6. Make a list of what questions you have and what you’d like your partner to do. It always makes it easier to remember and to stay on topic if you have something in writing. It also helps you make sure you complete the whole issue rather than just some of its parts.
   7. Be okay with being wrong. Difficult conversations don’t always end the way you’d like them to. Sometimes an apology or a change of mind is appropriate. Holding a grudge just because you didn’t get everything you thought you wanted will only cause more discord.
   8. Respect expert advice. If you go to a therapist or read something that defends or rebuts your opinions, take the time to consider it. No one knows everything.
   9. Understand the emotional component. Difficult conversation can bring up lots of feelings. Make sure you’re talking from your heart, but don’t let your emotions run you. Discuss your feelings and ask for theirs. Using I statements when sharing your feelings will minimize any feelings of guilt or anger.
  10. Consolidate the gains and recommit to each other. After you have had the conversation, review what you have decided to do (even if that is only to continue the talking at another time), agree upon the conclusion, and let your partner know that you still love them. Lastly, don’t punish them for bringing up a difficult issue.
9:46:00 PM | 0 comments | Read More

How to Communicate Difficult Issues: Marriage and Relationships Issues

How to Communicate Difficult Issues: Marriage and Relationships Issues

Throughout your marriage there will be times when you need to have “must have” conversations. These are the conversations that you both may not want to talk about. These are conversations about difficult issues and situations. These are the conversations that may make you both angry, defensive, sad, and hurt.

Pretending that there is nothing wrong will keep both of you walking on eggshells and will ultimately cause your marriage to fail. Having the difficult talk shows you care enough about your spouse and your marriage to have the conversation.

Furthermore, most relationships don’t make it six weeks. If you share deeply personal information too soon you increase the risk of new relationships ending before the sixth week (due to the added discomfort and pressure of your disclosure), but now you also have to worry about all the personal things they know about you. Here are ten top tips and strategies when you have to have that difficult talk.

10 Tips to Use During the Difficult Conversation:

   1. Open the lines of communication. Ask for input from your partner to help you best figure out a balanced solution to your issue. This will greatly reduce the other person’s defensiveness and make them more available to participate.
   2. Acknowledge your partner’s willingness to talk. Thank them for having the conversation with you both at the start and the end. It will make the discussion a team effort and make your partner feel they have given of themselves. It will also make having the next difficult conversation easier.
   3. Set a time limit. It’s important that you talk, but also that you don’t wear each other out. Thirty minutes to an hour is about the limit. If you need to continue the conversation, make an appointment to do so, that way things aren’t left hanging.
   4. Paraphrase each other’s comments. Telling each other what you heard your partner say will let them know that you really got or didn’t get how they were feeling.
   5. Work out a compromise. Relationships are all about compromise, and how you get there will determine your level of satisfaction with the relationship. Giving your partner what they need is not the same as giving up. Your attitude here is very important.
   6. Make a list of what questions you have and what you’d like your partner to do. It always makes it easier to remember and to stay on topic if you have something in writing. It also helps you make sure you complete the whole issue rather than just some of its parts.
   7. Be okay with being wrong. Difficult conversations don’t always end the way you’d like them to. Sometimes an apology or a change of mind is appropriate. Holding a grudge just because you didn’t get everything you thought you wanted will only cause more discord.
   8. Respect expert advice. If you go to a therapist or read something that defends or rebuts your opinions, take the time to consider it. No one knows everything.
   9. Understand the emotional component. Difficult conversation can bring up lots of feelings. Make sure you’re talking from your heart, but don’t let your emotions run you. Discuss your feelings and ask for theirs. Using I statements when sharing your feelings will minimize any feelings of guilt or anger.
  10. Consolidate the gains and recommit to each other. After you have had the conversation, review what you have decided to do (even if that is only to continue the talking at another time), agree upon the conclusion, and let your partner know that you still love them. Lastly, don’t punish them for bringing up a difficult issue.
9:46:00 PM | 0 comments | Read More

Vietnam's Stunning New Skyscraper

A ground-breaking ceremony has been held for Foster + Partners' first project in Vietnam. The VietinBank Business Centre sends a strong message to the rest of the world: Vietnam is an up-and-coming nation.

Located strategically between central Hanoi and the airport, the project consists of two angular towers that will serve as a gateway to the city. The 300,000-square-metre mixed-use development includes two towers. The taller tower, at 68-stories, will provide an energy-efficient new headquarters for VietinBank. The second, 48-story tower will house a five-star hotel, spa, and serviced apartments. Connecting the two towers is a seven-story podium building which contains conference facilities, luxury shops, cafes, restaurants, and roof top gardens.

The scheme has a progressive environmental agenda and is designed to mitigate the effects of the area's high levels of humidity. The system draws in humidity, separating the water from the atmosphere and exhaling hot, dry air, which can then be cooled by ground water and released back into the buildings. In addition, a serrated facade, made up of projecting fins, provides both shade and a unit of measurement for cellular offices around the perimeter of the floor plate.



9:45:00 PM | 0 comments | Read More

Vietnam's Stunning New Skyscraper

A ground-breaking ceremony has been held for Foster + Partners' first project in Vietnam. The VietinBank Business Centre sends a strong message to the rest of the world: Vietnam is an up-and-coming nation.

Located strategically between central Hanoi and the airport, the project consists of two angular towers that will serve as a gateway to the city. The 300,000-square-metre mixed-use development includes two towers. The taller tower, at 68-stories, will provide an energy-efficient new headquarters for VietinBank. The second, 48-story tower will house a five-star hotel, spa, and serviced apartments. Connecting the two towers is a seven-story podium building which contains conference facilities, luxury shops, cafes, restaurants, and roof top gardens.

The scheme has a progressive environmental agenda and is designed to mitigate the effects of the area's high levels of humidity. The system draws in humidity, separating the water from the atmosphere and exhaling hot, dry air, which can then be cooled by ground water and released back into the buildings. In addition, a serrated facade, made up of projecting fins, provides both shade and a unit of measurement for cellular offices around the perimeter of the floor plate.



9:45:00 PM | 0 comments | Read More

Super Hip-Hop Dance - Must Watch

Super Hip-Hop Dance - Must Watch


This young dancer, who calls himself Swody, makes a nice video where he reveals his talents as a hip-hop dancer. He practiced to perfection the smurf (popping) and other dance style standing. Hat!

9:41:00 PM | 0 comments | Read More

Super Hip-Hop Dance - Must Watch

Super Hip-Hop Dance - Must Watch


This young dancer, who calls himself Swody, makes a nice video where he reveals his talents as a hip-hop dancer. He practiced to perfection the smurf (popping) and other dance style standing. Hat!

9:41:00 PM | 0 comments | Read More

Miss Italia 2010 - Italian Beauty Francesca Testasecca

Miss Italia 2010 - Italian Beauty Francesca Testasecca


Francesca Testasecca was crowned Miss Italy 2010 at the most traditional Italian beauty pageant held last Monday night, in Salsomaggiore (September 13th). She was crowned by the 75 year-old actress Sophia Loren. Francesca Testasecca is 19 year old and is a professional model.
Miss Italy does not compete in international pageants. Miss World and Miss Universe Italian representatives are chosen in two other national contests.





9:39:00 PM | 0 comments | Read More

Miss Italia 2010 - Italian Beauty Francesca Testasecca

Miss Italia 2010 - Italian Beauty Francesca Testasecca


Francesca Testasecca was crowned Miss Italy 2010 at the most traditional Italian beauty pageant held last Monday night, in Salsomaggiore (September 13th). She was crowned by the 75 year-old actress Sophia Loren. Francesca Testasecca is 19 year old and is a professional model.
Miss Italy does not compete in international pageants. Miss World and Miss Universe Italian representatives are chosen in two other national contests.





9:39:00 PM | 0 comments | Read More

Madiha Iftikhar Photo Shoot

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Madiha Iftikhar Photo Shoot

Madiha Iftikhar Photo Shoot










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