Basic Work Out - Can Make You Feel Good
A simple work out can make you feel good in a shot amount of time. You can squeeze these Basic Work Outs in during lunch break or even before an upcoming date. These
exercises are not too demanding, so there will be minimal perspiration involved. Keep in mind that these routines are not meant for people looking for serious muscle growth. They are designed to maintain a healthy and good looking physique in about an hour. Make sure that you have a healthy snack at least one hour before the workout, and a full meal afterwards.
Lower Body and Cardiovascular
Your cardiovascular work out should consist of a 1/2 hour daily walk. Lace up your quality walking shoes and go for a walk around the block. Go walking 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 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 3 times a week for better results.
Basic Pushups
Basic pushups will work your
rear deltoids, triceps and
chest area. Aim for
three 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
three 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 quicker 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 out your legs.
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 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 3 sets of 8 to 12 repetitions.
