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The Five Golden Rules of Rowing Machine Exercise

Rowing machine exercise is an easy way to get in shape, to train your entire body, to lose weight and gain muscle and leave your body feeling great. Proper rowing machine exercise is easy to master and is relatively injury-risk free. However, performing rowing machine exercise incorrectly can leave you susceptible to a variety of injuries including undue stresses and strains of your lower back muscles. Here are some do's and don'ts for rowing machine exercise to ensure you not only get the maximum benefits of the workout but keep yourself healthy and injury free.

1. Do properly adjust the rowing machine

Before beginning your rowing machine exercise you should properly adjust all of the settings to ensure comfort, good form and being secured in the machine. These include foot straps to keep your feet and body in place and any other seat adjustments that may be available to make you more comfortable and fully extended.

2. Don't lean too far back

While performing rowing machine exercise your back should maintain a natural position and stay relatively straight. Leaning too far back can stress your lower and middle back muscles and leave you performing the exercise incorrectly and inefficiently.

3. Don't lean too far forward

The opposite is also an incorrect way of going through your rowing machine exercise. Leaning too far forward could be caused by not adjusting the seats properly and leaving you reaching too far, or as leaning too far back, can be caused from being tired or simply unaware of proper rowing machine exercise form. Keep your head looking forward and keep your back in a natural, upright position to minimize injuries.

4. Do use the full range of motion

This means incorporating all of the needed muscle groups (legs, back, core and arms) and completing the exercise from beginning to end. A beginner could rely too much on solely their arms, merely pulling the handle to their body. You actually want to push off with your legs, while pulling the handle back with your arms, using your back for power and your core for stability.

5. Do keep your arms straight and palms down

The proper grip for rowing machine exercise is with your palms facing down, or depending on the machine, your palms facing each other. Your arms should also stay in a straight line of motion. Pulling up with your arms, down, or curving them in any way can put unnecessary stresses on your back muscles and make you lose proper form.

Following these 5 simple do's and don'ts will ensure that your rowing machine exercise sessions are completed effectively, efficiently and safely.

 


Some Things To Consider When Looking At Exercise Bikes

There are three major classes of exercise bike: Recumbent, semi recumbent, and upright. Decide which one of these three types you prefer, and then find out what you can about that type of exercise bike so that you can become an educated consumer.

Talk to friends and family members who have purchased exercise bikes, or who have used them at the local gym, and even talk to professionals in the fitness industry if you have any at your disposal. Check out the Internet and fitness magazines that talk about exercise books and see how the various models are rated.

Those who have come before know the way, and it is always a good idea to see what they have to say about something that you're looking to purchase. It's worth your while to take the time to look into this carefully, since you don't want to end up with a bike that you don't enjoy riding, especially if you find out a few weeks later that there was a better option available to you if you had just taken the time to research properly before making a purchase. Remember that this is an investment that will affect your life for a long time.

You need a comfortable bike. Make sure that the seat is at the right height or that you know how to adjust it. Look for the best deals and special offers that may be available only in certain places like online.
Reading a magazine or looking online for information serves several purposes at once. You can find out information about what kinds of exercise bike are available for sale, and good advice about the best way to figure out which type of bike is for you.
There are many experts who are paid by exercise bike companies and also by independent consumer agencies to write reviews of the more popular models, and these reviews can help you to choose the right bike for your purposes.

Another great benefit of reading magazines or searching online is that you can find the best deals, coupons and leads about sales. People who are trying to get rid of excess inventory will often reduce price significantly and advertise the sale in places where they expect to attract people that are looking for exercise bikes. They are going to post their sales right there in the magazines and online. Search for information about exercise bikes and it's very likely that you'll end up finding out about ways to get one at a reduced price. So never underestimate the value of research.

The difference between full price and a reduced price can be great, and you'll love the way it feels to get a deal when you know that you're buying the bike that's right for you. When a consumer does his research he can be confident in his purchase, because he knows that he is doing the right thing when he hands over that money.

 


How I Stay Motivated To Run Every Day

When people find out that I have not missed a day of running in over 25 years, the next question they ask is "How do you get out there everyday?".

I guess that now I have been out there everyday for so long that I really don't think about it. So, I did sit down and think about what keeps me out there on the roads.

The first thing would have to be how running makes me feel. No matter how short or how long I run, I know that I will feel incredible when I get back in. Some mornings, it's hard to get that first foot out the door - but I know that once I'm out there, it will be great.

Another thing that goes along with how running makes me feel is the energy that I have all day long. Getting out there first thing in the morning gives me super energy all day long.

I like to eat - and that makes me head out everyday! I know that I should eat better, but I like to eat. My motto is usually "Life is short, eat what you want". Of course, I mean that within moderation, but if I want to eat pizza for lunch - I will. So, running everyday gives me the excuse to keep on eating!

Having a running schedule keeps me on the roads everyday. In January, I will plan the road races that I want to run that year and will plan a schedule accordingly. Knowing that I have that race coming up makes me put in the miles.

Along with a schedule is keeping a running journal. Write down the miles you run everyday. I also log the weather, anything that I saw along the way and other little tidbits.

Buying new running clothes sounds silly - but it works. I love to get new pretty running shorts and tops. So, then I want to get out there and run in them.

And, then, of course, there's the streak itself. I refuse to break the streak! And, that may be the main motivation. On the days that I may be sick (which truly isn't very often), knowing that I have the streak gets me out the door. But, I also believe that my running streak has kept me healthy!

Now, I'm not saying that everyone has it in them to be a streaker - but it does keep you motivated!

I love the fact that I'm able to get out there every day. I love the fact that my husband is proud that I'm a runner.

What gets you out the door?

 


The Bean Exercise-How To Get Fit With This Ever Popular Workout

Get rocked into shape with the bean exercise. If positioned correctly its rocking action gives you a total body workout.

It also sculpts and tones your abs, thighs, hips, calves and buttocks without straining your back. It provides complete comfort and a wide range of exercise with its ergonomic S shape. It is one of the best ab exercises you could ever do; while it's not a free ab workout, it certainly is a very effective lower ab workout to keep you fit and healthy.

This is a great form of exercise for beginners as well as professionals as sit ups and crunches are difficult to do for first few weeks. One can end up hurting his back or have a neck muscle pulled.

The bean exercise gently rocks you giving you the perfect abs anybody would die for. Its one motion gives you a crunch, a pelvic tilt and a leg raise at the same time. With this exercise you can get the benefits of a stability ball, incline bench and back pain rehab device altogether.

This exercise is a versatile form of exercise that delivers maximum results in no time. Since your upper body remains free and the focus is on belly and legs you can do other upper body exercises like pull ups, biceps curl etc and save time.

Instructions are available over the internet on how to do a bean exercise; however, keep in mind that you get a DVD and instruction booklet along with the bean so exercising correctly with a bean should not be a problem. It is easy to use and store as it inflates and deflates with the help of a pump that comes included.

It is also very safe to use, as it is made up of high grade 20 gauges P.V.C puncture resistant vinyl. This is popular with trainers as they can get their clients perfect abs without much trouble. You can relax your back and body with the bean exercise and is recommended for people of all ages.

Invest in a healthy life by purchasing health and fitness products. Heart rate monitors, body fat analyzers, blood pressure machine, nicotine patch and herbal remedy; you name the product and it is available in the market.

Buying a health product without using it is of no use but using fitness and health products in the long run proves beneficial. Fitness means how flexible you are, the kind of strength you carry, nutrition you intake, endurance to sustain physical work and mental health.

Remember, there are a wide variety of fitness and health products are available today, and the bean exercise is just one of many. From different equipments and machines to health diets, there is no end to the information out there about living a healthy life.

For fitness if you have joined a fitness center then you will be provided with the products and equipments that you need to use to develop a healthy life but if you are planning to establish a home gym then a little bit of research is needed on fitness and health products. You are going to be your own nutritionist, personal trainer and health assistant.

You need to choose from a range of equipments such as treadmills, elliptical, steppers, and total gym machines and not to forget weights. Some other fitness products such as pose beautifying machine, stability ball for stability ball exercises, dumbbells, mats and jump ropes can be added in your fitness cart. Apart from some sturdy and heavy cardio machines, the rest will not occupy much space as they can be folded or kept in a cabinet.

Intake healthy products like supplements and proteins as prescribed by your therapist will help you achieve your goal soon. Don't buy products by fancy names and designs but always look for features, warranty, durability and cost.

You can also add sports products to your gym like a basket ball or squash. For overall health developing a habit of playing any sport for one hour is good.

Yoga would prove equally beneficial and healthy. There are many fitness and health products that will help you achieve your fitness goals.

The bottom line is, while the bean exercise is certainly a very effective method at staying fit, it is just one of many, do your research and find out which one would be best for getting yourself fit as quickly as possible. Hopefully this article will give you a good starting point to that end.

 


An Exercise Trampoline Is a Fun Way to Workout

The word trampoline brings to mind a big thing in a backyard. It's one that's big enough to let everyone bounce on it, and even do some acrobatics. It's also the kind of trampoline that kids love to use. But, that's not the only kind of trampoline out there. There are smaller ones that people use in their home for exercise.

An exercise trampoline is usually between 36 and 40 inches. This is the perfect size to fit into just about any home. One problem with these trampolines is trying to store them. There are ways around that, including buying a trampoline that folds up. Anyone who is gong to use a fold up trampoline needs to make sure that all latches are securely fastened before using it. Some people worry about their balance, especially when it comes to something like bouncing on a trampoline. There are trampolines that have handles attached, so a person can stabilize themselves as they bounce. Holding on to the handle doesn't negate the healthy benefits that a person exercising on a trampoline will get, it just makes it easier for everyone to do it.

People might worry that they won't know how to use a mini trampoline for exercise. There are plenty of workouts that are designed specifically for one of these trampolines, so people who want to lose weight and be healthier can do that. There are DVDs that a person can buy, as well as videos they can watch online. There are also workout programs that can be modified for use with a trampoline.

There are a lot of great benefits to an exercise trampoline. Contrary to what people might think, it's a low impact exercise. That's because the bouncy surface doesn't cause jolts and stress to the joints. A person who has joint problems can get a slightly more vigorous workout than they might otherwise be able to. It's a fun way to get a good aerobic workout. Aerobic exercises are what help burn calories. Using a trampoline is also a good way to boost endurance. Put these things together and a trampoline is a good way to get healthier, feel better and have fun at the same time.

No one is going to be doing high flying acrobatics using an exercise trampoline. But, they may feel like they can. That's because using a trampoline for exercise will help a person feel better. They will be healthier, be in better shape, and just generally feel better. These small trampolines are small enough to fit into almost any home, but large enough for anyone to use them. They are also a great way to get some variety in any workout regimen. People who are looking for something different to do should think about adding a trampoline into their workouts.

 


The Benefits of a Polar Heart Monitor for Exercising Novices

There comes a time in every individual's life when they realizes that they needs to rein in their poor eating habits and sedentary lifestyle before it begins to cause serious health issues. This is the moment when people start taking control of their diet and making sure that they get an appropriate amount of exercise on a day to day basis. However, most people who realize this think that they can just do a little bit of exercise and their bodies will be back to normal. On the contrary, after years of sedentary living, a body needs to be brought back to fitness at a slow and steady pace. Controlling the amount of stress you place on your body can be a difficult task unless you are using special devices such as a polar heart monitor.

A polar heart rate monitor is a device which allows you to keep a tab on your heart rate while you are exercising. Most fitness experts suggest that a person about to embark on a stringent exercise regimen should make sure that they paces themselves with the help of a polar heart monitor. The reason for this advice is simply the vast number of benefits that such devices provide to the wearer. Consider the following.

1. It shows you how your body is reacting to the changes in its normal routine:
Whenever you change the condition that your body is used to drastically, it can result in immediate repercussions. These repercussions could range from anything between simple muscular fatigue related pain or a major injury like muscle or ligament tear. However, this does not happen in a snap. With a polar heart monitor, you would be able to preempt such threats by just controlling the kind of pressure you are putting your body under.

2. It would allow you to maintain a steady increase instead of unwanted spikes and dips:
As you learn more about the way your body is reacting to all the changes that you are making to your daily routine, you would be able to gradually increase the intensity of your exercises, instead of doing more than what your body is capable of or doing less and not stretching your body's limitations. A balance between exerting the body to force it to improve and not doing so much that it breaks can be best kept with the help of a polar heart monitor.

3. It would give you feedback on long term improvements:
Finally, a polar heart monitor would allow you to note long term changes in your body's performance with the exercise regime that you are putting it through and adapt accordingly. For example, if your maximum heart rate is 180 and you reach it consistently with a 5 mile jog then after consistent exercising you will notice that your heart rate is not reaching its maximum value. This means that your body has adapted and become fit enough to handle a 5 mile jog and you should take it to the next level by making it 6 miles or even 7 miles.

 




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