Basic Work Out

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


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 dumbbells, or a few minutes.

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.

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.

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.

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