Basic Workout Program
Basic Work Out
A simple work out can make you feel outstanding. You can literally squeeze in a work out anytime during the day for example: early in the morning, during lunch breaks, or even right before a big date. Be mindful that the workouts listed below are not meant for advanced trainers. They are designed to maintain a healthy body and mind with just 1 hour a day three times a week. Make sure that you have a healthy snack at least one hour before the workout (low fat / high in protein), and a full meal afterwards.
Cardiovascular and Lower Body
Your cardiovascular work out should consist of a half-hour treadmill sessions (or equivalent). The ides is to get your heart rate increased for a reasonable amount of time. If you don't have access to a gym or equipment, walking up and down a building staircase or parking deck should do the trick. These options are excellent for your heart, as well as maintaining leg muscles. To enhance your progress, try to increase your pace on a weekly basis by setting goals and gradually increasing your distances. After you have been at it for a while, it is recommended to alter your workouts. For example, do the stairs one day, parking deck the next, or mix in the treadmill when you have a chance.
After you are comfortable with your cardio workouts, begin introducing some upper body workouts. Try to mix in these workouts three times (preferably not on your cardio days). On of the vital parts of healthy exercising is allowing your body time to heal.
Basic pushups will work your chest, triceps and rear deltoids. It's best to aim for 3 sets of 10 to 15 repetitions (depending on your level of fitness), and gradually increase these repetitions as the movements becomes easier. If you find the movements too easy, elevating the feet can increase the weigh to your upper body.
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 mainly work the triceps. Once again, carry out 3 sets of 10 to 15 reps and gradually increase the repetitions as the movements become easier. · Try to utilize the same starting position and breathing patterns as the basic pushup. Form a triangle with your hands by bringing them together (with your index fingers and thumbs). As you go down allow your elbows to go to the side, which should add more stress on your triceps and inner chest. Close grip pushups require a little more concentration and balance. With stabilizing your body, your core muscles will work throughout for the entire movement. Make sure you stretch appropriately and begin slowly to prevent heavy strain on your wrists.
Wide-grip pushups will work your chest, rear shoulders and parts of your back muscles. Carry out the same sets and reps as the aforementioned eerie 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 movements below. All that is require is a pair of light weight dumb bells, and a few minutes.
The following eerie will build up muscles in your thighs 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. 3 sets of 10 reps should do the trick (or until you tire your legs to failure).
In order to give the work out the pectorals, lie on matt or something that has equal cushion/padding (stomach up) and hold a weight in each hand above your chest. Keep your arms slightly bent with the palms facing each other. Next, lower the dumb bells outwards and down until parallel with your shoulders. Exhale on the way down, and return the weights to starting position (breathing in). Aim for eight sets of 8 to 12 repetitions.
This exercise will strengthen your biceps. Sit on the edge of a secure chair or weight bench with your feet placed hip width apart. Hold your 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 (or until failure)
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