Professor: Barciuc Florentina

Realised by : Munteanu Elena Popescu Binca Portasa Andreea

Ways of keeping fit

The workout is very important for us if we want to stay fit. We present you the most common workouts and how to avoid injury with these tips for the 5 exercises most frequently performed incorrectly. 1.Bicep curls 2.Stomach crunches Target:front of the upper arm Target:abdominals How to do a bicep curp correctly: How to do a crunch correctly: -stand tall with your shoulder blades back and down, -curl up until your shoulders are about three inches off and contract your abs the floor. -keep your back,elbows and shoulders still -dont tuck your neck into your chest as you rise -culr your arms up until they are in front of your -contrast your abs throughout the exercise. shoulders.

3.Chest press Target:chest,shoulders and triceps How to do a chest press correctly: -keep your shoulders back and down -contract your abs throughout the exercise and keep your neck relaxed -maintain a natural arch in your lower back.

4.Squat lift Target:thrighs,buttocks and lower back How to do a squat lift correctly: -feet should be shoulder-width apart and slightly turned out. -keep your shoulders back and down and your chest pushed out -shoulders should remain directly above the hips.

5.Lat pulldown Target:back and bicep muscles How to do a lat pulldown correctly: -keep your shoulders back and down -lean a little bit back from your hips -pull the bar down towards your chest -contract your core muscles -dont arch your back.

Exercises for home

If you dont have enough time,money or simply hate the gym, you can try these ten minutes workouts that are just what you need. There are 5 workouts that we propose to you. A. 6 minute pre-exercise warm-up. Warm up and stretch properly before exercising to prevent injury and make your workouts more effective. This warm-up and stretching routine should take about 6 minutes. B. 10-minute cardio workout. Exercise your heart and lungs with this 10-minute cardio workout routine for aerobic fitness. If you have a skipping rope, replace any of the exercises with a 60-second burst of skipping. C. 10 minute toning workout. Firm up your bum,legs and arms . You will need a resistance band for some of the exercises but if you dont have one, you cand use water bottles. D. 10-minute legs,bums and tums workout. Tone up, firm up and bum fat from your tummy, hips , thighs and bottom. E. 10 minute abs workout. Tone your tummy muscles and get a flat stomach. The abdominal exercises strengthen the muscles around your trunk.

Dont DO this!

Seven day diet meal plan

We all know that doing just exercises is not enough and we also have to pay attention on what are we eating. To solve the problem we propose a seven day diet meal plan.

To: Manager of the gym From: Munteanu Elena Subject: Suggestions to improve the gym Date: 21st November 2013 Purpose The purpose of this report is to make some suggestions in order to make the gym more profitable. Equipment conditions Despite the fact that the conditions are good,there could be made some changes about the equipment. Firstly, the equipment is quite old and it doesnt apply to all the clients needs. I am convinced by changing it with some new and professional ones would attract more people. Stuff Although the conditions are good, they arent in regard to clients requests. To begin with , the employment of a larger stuff for cleaning personal instructors would bring more benefits. By doing this, there will no longer exists complaints about the smell, about the cleaning of the entire space and the instructors will always please the clients needs. Space I believe that the space that is available now is quite small. I would strongly recommend a increase of the space and the building of new locker rooms and showers. As a result , the clients will no longer wait for taking a shower and they will have more space for putting their personal things. Conclusion To sum up, while the clients are quite satisfied, I believe that these suggestions will make the gym more profitable as number of people who come to gym will increase.

Dear Sir/Madam, I am writing in response to your announcement for a part time job. I would be grateful if you would consider my application as I think I suitable for this job. I am sixteen-year-old high school student and I am very interested in ways of keeping fit and healthy. I consider that it is very important for me and all of us. Although I have no experience in working in a gym, I saw in the announcement that it isnt necessary. I would describe myself as an energetic person that is always ready to work and help other people. Furthermore, I never was late to school or to an appointment so I can say that I am always punctual. Finally, I am very sociable and I like working in a team but also working alone isnt a problem for me. If you wish me to attend an interview, I am available at any time. Thank you for considering my application. I look forward to hearing from you.

Your faithfully, Bianca Popescu

 To sum up, exercises and natural food is very important for us to stay fit, healthy and to have a longer happier life.