Exercise Work Out
Simple Exercise Work Out
Exercising for the most of us isn't too fun. Maybe trying to do 20 minutes during your lunch or before dinner will help keep you tone. You don't have to sweat profusely as the exercises shouldn't be so demanding. Therefore, it's critical you supply your body with fuel an hour before each workout.
Cardiovascular and Lower Body
I can't tell you how important cardiovascular exercise is to your overall health and longevity. You can work out for at least 35 minutes every day simply by taking a walk by yourself or with a friend. If it's raining buy a small stationary bike and that will do the job. You can also try walking up and down a flight of stairs to get your heart pumping. Your heart is one of your most important muscles and if you neglect toning it, you'll reap the problems that go along with it. It is also important to advance your time or pace or resistance every few weeks since the heart will get used to the resistance and won't benefit fully from it. You can even try altering your cardio routine by doing something different every other day to change things up a bit. Always set goals that are in reach and write down your progress in a journal to have a record of it.
Arms
These exercises will tone your biceps, the muscle in the front of your arm. Sit on the edge of a secure bench, bed or chair and placing your feet hip width apart. Hold the weights with palms facing inwards in front of your body. Now, extend your arm, and curl one dumb bell up at a time towards your shoulder and squeezing your bicep muscle. Be sure to rotate your forearm so your palm faces your shoulder at the top of the movement each time. Try for 3 sets of 8 to 15 reps. Always concentrate on the muscle your working on in your mind and that helps tone your muscle as shown in clinical studies.
Your Upper Body
When finished with your cardiovascular work out, you should concentrate on your upper body work out. You should work out for at least 3 times a week to add lean muscle which will burn fat 24/7 even while your sleeping like a fat burning furnace.
Pushups
Pushups will work help build your chest area, triceps and back of your shoulders. You should shoot for 1 set of 10 to 15 reps and then slowly increase the repetitions as the movement becomes easier. Once you feel the reps are too easy to perform, you can add a second set of 10 to 15 reps, etc.
First you want to 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. Now, 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. Now, exhale as you push back to the starting position with your chest and triceps doing all the work. Picture your muscles working in your mind. Try not to lock your elbows in order to keep constant tension on your body's muscles. If that is too hard, then keep your knees on the floor instead of your toes and that should take a lot of weight and pressure off your lower back and the muscles working out.
Close-Grip Pushups
Close-grip pushups will concentrate most of the force on your back of your arm muscle group called tricep muscles, the inner chest. Do 3 sets of 10 to 15 repetitions based on your fitness level, and then gradually raise the repetitions as the movement becomes much easier for you. You can use the same starting position and breathing pattern as the basic pushup explained earlier. Place 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, and that places more pressure on your triceps and inner lining of your chest. Close-grip pushups require much more balance. By stabilizing your body, your trunk muscles will work throughout the entire movement. Always perform five minutes of warm up stretches with any exercise to prevent injury.
Wide-Grip Pushups
Wide-grip pushups will concentrate on your chest muscles, back of your shoulders and parts of your back. Carry out the same sets and reps as mentioned previously, and gradually increase the reps as the movement becomes much easier for you to perform. You will be using the same position and breathing as the basic pushup. Your hands should be positioned beyond shoulder width now, with your fingers pointing front wards. The wider position emphasizes the tension on your shoulders and lengthens your chest muscles. Wide-grip pushups are much tougher, so you will get tired faster than with other pushups discussed earlier.
Chest
In order to work out your chest muscles, lie on a bed with your 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. Now, exhale out, and return the weights to the starting position. You want to shoot for 8 sets of 8 to 15 reps. Always warm up the muscle group to prevent injury. It's very important to get blood into the muscle area to warm up the muscle.
Legs
Nothing looks better than great pair of legs. Follow these easy exercises for some sexy legs and tone up your muscles in the thigh and butt area. First thing is to spread your legs to about hip length and keep your legs fully extended now. Holding dumb bells or weights in each hand and keeping a straight back, now slowly bend your knees until your thighs are just level to the floor. Now, slowly return to your original position. Please repeat this exercise until your legs are tired.
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