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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 triceps 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 dumbbells, or 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
dumbbells 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 dumbbells 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
dumbbell 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. |
