The Muslim woman cannot neglect to maintain her physical fitness and energy by following the healthy practices recommended by Islam. But she is not content only with the natural, healthy diet, but she also follows an organized exercise programme, approprite to her physical condition, weight, age, and social status. These exercises give her body agility, beauty, good health, strentgh and immunity to disease. This will make her more able to carry out her duties, and more fit to fulfil her role in life, whether it be as a wife or mother, student or career women, young girl or old woman.
THE IDEAL MUSLIMAH
MUHAMMAD ALI AL-HASHIMI
MUHAMMAD ALI AL-HASHIMI
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WHY WOMAN NEED TO EXERCISE??
WHAT ARE THE RISKS IF WOMAN DON'T EXERCISE??
WHY WOMAN NEED TO EXERCISE??
- Women's bodies are different from men's.
- Provide support for the bust line. That means that strength training that focuses on the upper back, the shoulders and the biceps will go a long way toward providing support in adult life when the bust will create an ongoing gravitational pull on the front of your body, particularly is you are well endowed in that area.
- Pregnancy : Women must also support the muscle groups particularly of the abdominal and back muscles as they prepare for and go through pregnancy to assure that the entire process is given the best possible physical support you can give it.
- Regular exercise for woman helps prevent osteoporosis by strengthening their bones. Many women find that exercise relieves the symptoms of premenstrual tension (PMT), painful periods as well as pre- and post-menopausal symptoms.
- Good diet and exercise habits will keep you fit much longer and postpone muscle and bone deterioration and other chronic physical problems many aging women endure.
- Improving their appearance and overall health, many woman say that exercise helps to boost their self-confidence in all aspects of their lives.
WHAT ARE THE RISKS IF WOMAN DON'T EXERCISE??
- Living a sedentary lifestyle is more dangerous to your health than smoking.
A University of Hong Kong and Department of Health study revealed that 20 percent of all deaths of people 35 and older were attributed to a lack of physical activity.
- Lack of physical activity increased the risk of dying of cancer
45 percent for men and 28 percent for women
- Risk of dying from respiratory ailments
92 percent for men and 75 percent for women
- Risk of dying from heart diseases
52 percent higher for men and 28 percent higher for women
- A sedentary life leads to increases in visceral fat, which accumulates around the organs inside the belly. The study showed an 8.6-percent increase in visceral fat in only six months due to lack of exercise; approximately four pounds per year were gained by patients who did not exercise. Insulin resistance, cardiovascular disease and other metabolic syndromes have been linked to increased levels of visceral fat, making a sedentary lifestyle very dangerous.
THREE EXERCISES WOMAN SHOULD DO!!
Why they're effective: Squats are the go-to move for everyone who strength trains because they engage more muscles than any other move. Squats work the thighs (quads, hamstrings, outer thighs), glutes, and core (abdominals and the muscles that support your spine). You don't need any equipment to perform squats, but always have the option of adding dumbbells and/or a stability ball to add challenge. Perform 1-3 sets of 8-15 repetitions.
Starting Position
Stand with your feet wider than shoulder width apart and your toes slightly turned outward.
Action
Special Instructions
Make sure your knees don’t cross the plane of your toes. Try to lower until your thighs are parallel to the floor. If you have difficulty performing this exercise you can also use a chair or wall to help with balance and the movement until you build sufficient strength.
Why they're effective: Did you know that the easiest way to look longer and leaner is to improve your posture? Rounded shoulders are common among women when the weight of the breasts pulls the shoulders forward and upper back muscles are weak. Most people only train what they consider to be a "problem" or what they can see in the mirror (muscles on the front of the body. But strengthening your back muscles, particularly the lats (which give your back its "V" shape), can help improve posture. This exercise also targets several other muscles at once: the biceps, shoulders, and other back muscles (traps and rhomboids), which will help improve your overall upper body strength. Aim for 1-3 sets of 8-15 repetitions.
Starting Position
Grasp one dumbbell in your right hand, palm facing the body. Step forward with your left leg as if you were going to lunge. Bend the left knee and straighten your right leg back. Rest your left elbow your forward (left) leg. Try to create a flat back. Keep upper body steady with the abs pulled in tight.
Action
Special Instructions
Keep your spine in a neutral position. While lifting focus on the muscles in the back, visualizing your shoulder blade moving towards the spine, and coming back out as you release the weight down.
Why they're effective: There has been a lot of research on the effectiveness of various abdominal exercises. Most experts agree that while crunches are good, adding some simple elements can make them even better. That's where the bicycle crunch comes in. Based on EMG tests of muscle activation, the bicycle crunch is one of the most effective core exercises there is, working the abs, obliques, and hips. You may want to lie on a mat, but no equipment is necessary. Aim for 1-3 sets of 8-15 repetitions.
Starting Position
Begin by lying on your back with your knees bent, in line with the hips. Place hands behind your head and neck for support. Pull the naval in towards the spine throughout this movement.
Action
Bend your left knee in towards your chest while you crunch up and twist, bringing your right elbow towards the knee. Without resting, lower the left leg back down to the floor as the right knee comes in, twisting to the opposite side to bring your left elbow towards your right knee to complete one rep. Repeat continuously until you complete one set.
Special Instructions
Breathe steadily throughout this exercise
[CLICK HERE FOR MORE DETAIL]
LETS EXERCISES!! (^_^)v
- Squats
Why they're effective: Squats are the go-to move for everyone who strength trains because they engage more muscles than any other move. Squats work the thighs (quads, hamstrings, outer thighs), glutes, and core (abdominals and the muscles that support your spine). You don't need any equipment to perform squats, but always have the option of adding dumbbells and/or a stability ball to add challenge. Perform 1-3 sets of 8-15 repetitions.
Starting Position
Stand with your feet wider than shoulder width apart and your toes slightly turned outward.
Action
- INHALE: With your abs pulled in tight and your weight in your heels, slowly lower by bending at the knees and slightly from the hips. Keep your back as upright as possible (don't lean forward from the waist).
- EXHALE: Straighten legs and come up to the starting position to complete one rep.
Special Instructions
Make sure your knees don’t cross the plane of your toes. Try to lower until your thighs are parallel to the floor. If you have difficulty performing this exercise you can also use a chair or wall to help with balance and the movement until you build sufficient strength.
- One-Arm Dumbbell Rows
Why they're effective: Did you know that the easiest way to look longer and leaner is to improve your posture? Rounded shoulders are common among women when the weight of the breasts pulls the shoulders forward and upper back muscles are weak. Most people only train what they consider to be a "problem" or what they can see in the mirror (muscles on the front of the body. But strengthening your back muscles, particularly the lats (which give your back its "V" shape), can help improve posture. This exercise also targets several other muscles at once: the biceps, shoulders, and other back muscles (traps and rhomboids), which will help improve your overall upper body strength. Aim for 1-3 sets of 8-15 repetitions.
Starting Position
Grasp one dumbbell in your right hand, palm facing the body. Step forward with your left leg as if you were going to lunge. Bend the left knee and straighten your right leg back. Rest your left elbow your forward (left) leg. Try to create a flat back. Keep upper body steady with the abs pulled in tight.
Action
- INHALE: With the right palm facing the body, "row" the dumbbell up as high as possible (towards the armpit) as the elbow points backwards.
- EXHALE: Slowly lower dumbbell back down until arm is straight, but elbow does not lock, to complete one rep. Finish one set and switch sides.
Special Instructions
Keep your spine in a neutral position. While lifting focus on the muscles in the back, visualizing your shoulder blade moving towards the spine, and coming back out as you release the weight down.
- Bicycle Crunches
Why they're effective: There has been a lot of research on the effectiveness of various abdominal exercises. Most experts agree that while crunches are good, adding some simple elements can make them even better. That's where the bicycle crunch comes in. Based on EMG tests of muscle activation, the bicycle crunch is one of the most effective core exercises there is, working the abs, obliques, and hips. You may want to lie on a mat, but no equipment is necessary. Aim for 1-3 sets of 8-15 repetitions.
Starting Position
Begin by lying on your back with your knees bent, in line with the hips. Place hands behind your head and neck for support. Pull the naval in towards the spine throughout this movement.
Action
Bend your left knee in towards your chest while you crunch up and twist, bringing your right elbow towards the knee. Without resting, lower the left leg back down to the floor as the right knee comes in, twisting to the opposite side to bring your left elbow towards your right knee to complete one rep. Repeat continuously until you complete one set.
Special Instructions
Breathe steadily throughout this exercise
[CLICK HERE FOR MORE DETAIL]
LETS EXERCISES!! (^_^)v
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ctnaquia esir
0022
05042009
ctnaquia esir
0022
05042009
1 comments:
yes. its important for us to exercise, to maintain our health in a good condition, so that we can perform our responsibilities as daughter, wife and mom at its best. ;-)
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