Aida Bauyrzhanova is a Kazakh artistic gymnast. She is the 2021 Islamic Solidarity Games champion on floor exercise. Born in Astana, Kazakhstan. She began training in gymnastics in 2005.

Bauyrzhanova made her international debut at the 2012 Junior Asian Championships where she helped Kazakhstan finish fourth as a team. Individually she placed fourth in the all-around. She turned senior in 2013. She competed at the Anadia Challenge Cup and the 2013 Voronin Cup. At the 2014 Asian Games she finished eleventh in the all-around.

At the 2015 Asian Championships she helped Kazakhstan finish fifth as a team and individually she finished thirteenth in the all-around. Later that year she competed at her first World Championships. She was unable to compete in international competitions in 2016 or 2017 due to an elbow injury.

She returned to international competition at the 2018 Asian Games. She finished twenty-third in the all-around. She next competed at the World Championships where she finished 111th during qualifications.

She competed at the Melbourne World Cup where she finished seventh on floor exercise. At the 2019 Asian Championships she finished nineteenth in the all-around. In December she competed at the Voronin Cup where she placed sixth in the all-around, fourth on uneven bars, third on balance beam, and second on floor exercise. She competed at the Koper Challenge Cup in 2021 where she finished sixth on floor exercise.

She competed at the 2022 World Cups in Doha, Cairo, and Baku. At the Asian Championships she finished ninth in the all-around and qualified to compete as an individual at the 2022 World Championships. Additionally she placed eighth during the balance beam final.

In August she competed at the Islamic Solidarity Games alongside Ayazhan Shamshitdinova. They finished third as a team behind Turkey and Uzbekistan. Individually Bauyrzhanova placed first on floor exercise, second on balance beam behind Dildora Aripova, and third on uneven bars behind Sevgi Seda Kayışoğlu and Bengisu Yıldız.

Medal record
Representing Kazakhstan

Asian Championships

Bronze medal – third place 2024 Tashkent Floor exercise

Islamic Solidarity Games

Gold medal – first place 2021 Konya Floor exercise
Silver medal – second place 2021 Konya Balance beam
Bronze medal – third place 2021 Konya Team
Bronze medal – third place 2021 Konya Uneven bars

Women Fitness President Ms. Namita Nayyar catches up with Aida Bauyrzhanova an exceptionally talented Kazakh artistic gymnast, winner of 2024 Asian Championships Bronze medalist in Floor Exercises, here she talks about her fitness routine, her diet, and her success story.

Namita Nayyar:

You were born in Astana, Kazakhstan. Where did you have your early education? You made your international debut at the 2012 Junior Asian Championships where you helped Kazakhstan finish fourth as a team. This later propelled your career to the height where you leading Kazakh female artistic gymnast. Tell us more about your professional journey of exceptional hard work, tenacity, and endurance?

Aida Bauyrzhanova:

I have been a gymnast for quite some time, I am 27 years old at the moment. And I have been in sports for long 22 years! A career path of an athlete is definitely a hard one. Injuries didn’t always let me realize my potential to its fullest but I am delighted to admit my career has been so bright and I definitely had some meaningful victories!

Full Interview is Continued on Next Page

This interview is exclusive and taken by Namita Nayyar President of womenfitness.net and should not be reproduced, copied, or hosted in part or full anywhere without express permission.

All Written Content Copyright © 2024 Women Fitness

Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

When pressed for time and finding it challenging to make it to the gym, incorporating efficient and effective workouts at home is the answer. Hack squats leg press and calf raises can be done in the comfort of your home to build lower body strength.

Leg Power: Exercises to Choose

Hack squats focus heavily on the quadriceps while also engaging the hamstrings and glutes, promoting balanced leg development. This exercise supports knee stability and builds core engagement, making it a suitable option for those looking to strengthen their legs while reducing risk to their spine. Compared to barbell squats, hack squats shift much of the load to the legs, reducing the risk of lower back strain, making them suitable for individuals concerned about back issues.

Hack squats are effective for building lower body strength but have certain challenges. One major issue is the potential stress they place on the knees, especially if performed with improper form, which can lead to discomfort or injury for those with pre-existing knee problems.

The leg press offers a controlled environment that is excellent for targeting the quads, hamstrings, and glutes with adjustable foot positioning to isolate specific muscles. One common issue is the risk of lower back strain if proper form isn’t maintained, particularly when the back lifts off the seat or the hips rotate too far during deep presses. This can lead to excessive pressure on the lumbar spine, increasing the risk of injury. Ensuring that the back stays flat against the seat and avoiding locking the knees at the top of the movement can help mitigate these risks.

Another concern with the leg press is that it can encourage the use of excessively heavy weights, which might lead to joint and ligament stress, particularly in the knees. The machine’s fixed path limits the engagement of stabilizing muscles, which means that while it effectively builds strength, it may not translate as well to functional movements compared to free-weight squats. Additionally, improper foot placement can shift the emphasis onto unintended muscles, potentially leading to muscle imbalances over time.

The RitFit BLP01 45 Degree 3-In-1 Leg Press Hack Squat and Calf Raise Machine’s back support allows for heavier lifts, promoting muscle growth and reducing pressure on the spine, which is ideal for those with back concerns or beginners.

Incorporating both exercises into a training program can provide comprehensive lower body development.

Why to Opt?

Investing in the RitFit BLP01 45 Degree 3-In-1 Leg Press, Hack Squat, and Calf Raise Machine offers several advantages for individuals looking to enhance their home or gym workout routines. Here are key reasons to consider this versatile piece of equipment:

1- Versatility and Multiple Exercises

The RitFit BLP01 combines three essential lower-body exercises—leg press, hack squat, and calf raises—into one machine, offering excellent value for those with limited space. This multifunctionality allows users to target the quads, hamstrings, glutes, and calves, maximizing workout variety and muscle engagement without the need for separate machines. You can switch between exercises quickly to create a full lower-body workout routine.

2- Space and Cost Efficiency

By integrating three different exercises into one machine, saves valuable space and can be a more cost-effective solution for home gyms. Rather than purchasing separate leg press, squat, and calf raise machines, the RitFit BLP01 provides the same capabilities in a single unit, making it ideal for users looking to streamline their workout equipment.

3- Adjustable Features for Customization

The machine allows for adjustable features, including footplates and seat positions, enabling you to tailor the machine to your specific body type and fitness goals. Whether you want to target different parts of the legs or adjust the resistance for varying levels of intensity, the ability to customize ensures that you can progressively increase your training difficulty as you build strength.

4- Sturdy Build and Safety Features

The machine is designed with a solid, durable frame, ensuring stability and safety during heavy lifts. With its 45-degree angled press and secure safety mechanisms, users can safely perform intense exercises without worrying about balance or the risk of injury. The machine’s design also minimizes the risk of overloading or improper posture, which can be a concern with other equipment or free-weight exercises.

5- Smooth and Effective Workouts

The 45-degree angle of the leg press mimics the natural squat pattern while reducing stress on the back, providing an efficient leg workout while maintaining proper alignment. This machine can help target muscle groups more effectively by offering a controlled movement path, which may not only be safer but also more suitable for beginners or individuals with certain physical limitations.

Investing in the RitFit BLP01 3-in-1 machine is a smart choice for anyone looking to improve their leg strength and overall fitness while saving space and money. Its versatility, adjustable features, and safety elements make it an ideal addition to both home gyms and commercial settings.

Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Urinary incontinence is the loss of bladder control. Stress incontinence happens when movement or activity puts pressure on the bladder, causing urine to leak. Movements include coughing, laughing, sneezing, running, or heavy lifting. Stress incontinence is not related to mental stress. Kegel exercises are the most effective way to manage and treat stress incontinence.

Causes of Stress Incontinence

Many people experience stress incontinence and bladder leakage as they get older. It is more common in females.

Stress incontinence happens when the muscles that support your urethra become weaker. The bladder or other organs may drop and put pressure on the urethra.

Causes of weakened pelvic muscles include:

• Childbirth
• Menopause
• Menstruation
• Pregnancy
• Surgery on the uterus or other pelvic organs.

Kegel Exercises:  Step to strengthen the pelvic floor muscles

Kegel exercises strengthen the pelvic floor muscles, which support the bladder and urethra.

Identifying the Muscles

• To find these muscles, try stopping the flow of urine midstream. The muscles you engage are your pelvic floor muscles. However, avoid doing this frequently, as it can interfere with normal bladder function.
• Imagine tightening the muscles that prevent passing gas. These are the same muscles you need to engage for Kegels.

How to Perform

1. Start with an empty bladder for comfort.
2. You can do Kegels while sitting, standing, or lying down. Lying down is often the easiest for beginners.
3. Tighten your pelvic floor muscles and hold the contraction for 3-5 seconds. You should feel a lifting sensation.
4. Release the muscles and rest for 5 seconds.
5. Aim for 10-15 repetitions in one session. Gradually work up to holding each contraction for 10 seconds.
6. Perform these exercises 3 times a day, totaling about 30-45 repetitions daily.

Tips for Effective Kegel Exercises

• Avoid Using Other Muscles: Do not tighten your thighs, buttocks, or abdominal muscles. Only the pelvic floor muscles should be engaged.
• Breathe Normally: Don’t hold your breath. Breathe naturally during the exercises.
• Consistency is Key: To see improvement, practice regularly over a few months. You may start noticing a difference within 6-12 weeks.
• Quality over Quantity: Focus on control, and quality repetitions rather than doing many repetitions poorly.

Common Mistakes to Avoid

• Holding Your Breath: Breathe naturally and don’t hold your breath while doing Kegels.
• Engaging the Wrong Muscles: Tightening your stomach, legs, or buttocks can reduce the effectiveness of the exercises.
• Overdoing It: More isn’t always better. Overworking the muscles can lead to muscle fatigue and worsen symptoms temporarily.

Most people notice symptom improvements after 6-12 weeks of consistent practice. However, results can vary based on the severity of stress incontinence and how regularly you perform the exercises. Even after seeing results, continue with Kegel exercises as a part of your routine to maintain muscle strength and prevent the recurrence of symptoms.

Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Monica Austin-Cox remembers well the day a routine pelvic exam changed her life forever.

Her gynecologist felt a lump that was initially believed to be related to Austin-Cox’s ovaries. But further testing revealed it was actually a mass in her bladder.

She was quickly referred to a urologist, who performed a cystoscopy, a procedure that involves examining the inside of the bladder with a camera. The results confirmed her worst fears — Austin-Cox had bladder cancer.

The news was shocking: “I had never heard of bladder cancer,” said Austin-Cox, who was 30 at the time of her diagnosis and had never been a cigarette smoker but had been exposed to secondhand smoke much of her life. “The signs and symptoms, like blood in the urine, were things I had experienced, but I had attributed it to the repeated urinary tract infections (UTIs) I’d been getting. I’d always taken the antibiotics prescribed by my doctor and they would just go away. So, I thought nothing much of it.”

Read: Living with Bladder Cancer >>

Her cancer was quickly diagnosed as stage 1, non-muscle invasive, an aggressive form of cancer that required close monitoring and repeated treatments. Over the next four years, Austin-Cox found herself in a nightmarish medical battle that included having surgery to remove the mass in her bladder and follow-up cystoscopies every three months. Each time, she’d learn that the cancer had returned.

“There was constant anxiety of wondering if the cancer would come back,” she recalled of the all-too-brief periods in between her checkups. “It was overwhelming.”

During this three-part series of WomenTalk, we’re partnering with the National Association of Nurse Practitioners in Women’s Health to explore the role nurse practitioners play in contraceptive, maternal and menopause care.

In the third episode in our Women Talk: “The Role of Nurse Practitioners in Women’s Health” series, we’ll be exploring the role nurse practitioners play in women’s health, particularly in menopause. We’ll discuss options to manage symptoms and simple tips on what you can do to support yourself through the big change.

Watch more WomenTalk episodes

Experience the benefits of calf raises, reverse hack squats, and single-leg exercises, in the comfort of your home without straining your back.

RitFit BLP01 45 Degree 3-In-1 Leg Press Hack Squat and Calf Raise Machine has multiple features and is a welcome addition to fitness lovers’ arsenal.

Build Strength: It strengthens your quads, hamstrings, glutes, and calves without stressing your lower back. You can perform calf raises, reverse hack squats, and single-leg exercises for leg muscle gain in the comfort of your home.

Adjustable Hack Squat Footboard: The machine comes with 5 adjustable angles for customized comfort for your body shape and the best support during workouts. With this versatile footboard, you can achieve optimal form and prevent strain during your fitness routine.

Thick Leather Cushion: The thicker cushion crafted from durable leather provides superior support and protection for your shoulders and lower back with its generous thickness of 5cm+ (2in+), ensuring optimal performance and safety.

Stability: Experience robust stability during your workouts with a solid guide rod, designed for strong load-bearing capacity. Paired with a cushioning pad design that minimizes impact, one can focus on fitness goals with confidence.

Steel Foot Pedals: The exercise equipment comes with steel foot pedals. These patterns increase friction, ensuring enhanced safety during workouts by providing a secure foothold. Experience confidence and stability with every step.

To learn more and buy the product, click here.

Enjoy the freedom of working out whenever you want, and create an environment that motivates you to reach your fitness aspirations. Start your journey today!

For more: https://www.ritfitsports.com/

Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.