Basic Work Out
If you want to lose weight your in the right place.
Often, a simple work out can make you feel good in a small
amount of time. You can squeeze in these moves during lunch
break, or even right before an upcoming date. The best part
is, these exercises aren't too demanding, so there will be
minimal perspiration involved. Keep in mind that these routines
are not meant for advanced trainers looking for serious muscle
growth. They are designed to maintain a healthy and good-looking
physique within approximately an hour. Make sure that you
have a healthy snack at least one hour before the workout,
and a full meal afterwards.
Cardiovascular and Lower Body
Your cardiovascular work out should consist of a half-hour daily
walk. Simply lace up your quality walking shoes and go for a
stroll around the block. Go out regardless of the weather; just
make sure to dress adequately. An effective alternative to going
outside is walking up and down a building staircase. This option
is excellent for your heart, as well as maintaining leg muscles.
To maintain a constant progression, try to increase your pace
on a weekly basis. Set goals and gradually increase your distances.
If possible, alter your cardiovascular sessions for an even
more effective work out: use the staircase one day, and walk
around the block on other days.
Upper Body
After your cardiovascular exercises, begin your upper body work
out with a few exercises. Do these steps three times a week
for better results.
Basic Pushups
Basic pushups will work your chest area, triceps and rear deltoids.
Aim for 3 sets of 10 to 15 repetitions (depending on your fitness
level), and gradually increase the repetitions as the movement
becomes easier. Once the movement becomes too easy, you can
increase the workout by elevating your feet on a chair to increase
resistance.
Lay face down on the floor with your legs extended behind you
and your hands directly beneath your shoulders. Your fingertips
should be pointed straight ahead, and make sure you keep your
back flat and your head in natural alignment with your spine.
Get into the starting position by extending your arms straight
from your shoulders, which lifts your entire body off the floor.
While keeping your body stable, go down until your nose almost
touches the floor. Exhale as you push back to the starting position
with your chest and triceps. Try not to lock your elbows in
order to keep constant tension on your muscles.
Close-Grip Pushups
Close-grip pushups mostly work the tricep muscles, the inner
chest and the trunk muscles. Once again, carry out 3 sets of
10 to 15 repetitions (according to your fitness level), and
gradually increase the repetitions as the movement becomes easier.
· Use the same starting position and breathing pattern
as the basic pushup. Bring your hands together and form a triangle
with your index fingers and thumbs. As you go down to the floor,
your elbows should go to the side, which incidentally puts more
stress on your triceps and inner chest. Close-grip pushups also
require more balance. By stabilizing your body, your trunk muscles
will work throughout the entire movement. At first, close-grip
pushups might strain your wrists, so make sure you stretch appropriately
and start off slowly.
Wide-Grip Pushups
Wide-grip pushups will work your chest, rear shoulders and parts
of your back muscles. Carry out the same sets and reps as aforementioned
and gradually increase the reps as the movement becomes easier.
· Use the same starting position and breathing pattern
as the basic pushup. Your hands should be positioned beyond
shoulder width, with your fingers pointing frontward. The wider
position emphasizes the tension on your shoulders and lengthens
your pectorals. Wide-grip pushups are more demanding, so you
will tire more quickly than with other pushups. The above pushup
variations will help keep your upper body muscles strong and
fit. For additional exercises, try these simple moves. All you
require are either 8 or 15 kg dumb bells, and a few minutes.
Legs
These repetitions will build up muscles in the thigh and buttocks.
First, spread your legs to hip length and keep your legs fully
extended. Holding dumb bells in each hand and maintaining a
straight back, slowly bend your knees until your thighs are
level to the floor. Then, slowly return to your original position.
Continue this exercise until you tire your legs to failure.
Chest
In order to work out the pectorals, lie on a bed (stomach up)
and hold a weight in each hand above your chest. Keep your arms
fully extended with the palms facing each other. Next, lower
the dumb bells outwards and down until parallel with your shoulders.
Breathe out, and return the weights to starting position. Aim
for eight sets of 8 to 12 repetitions. · Arms
These exercises will strengthen your biceps. Sit on the edge
of a secure chair with your feet placed hip width apart. Hold
the weights with palms facing inwards in front of your body.
Extend your arm, and curl one dumb bell up at a time in a small
arc towards your shoulder. Be sure to rotate your forearm so
your palm faces your shoulder at the top of the movement. Aim
for three sets of 8 to 12 repetitions.
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