Basic Work Out
 If we would only be a little bit less lazy! Even a light
workout can make you feel like a million. I prefer to
allow one our twice a week for my workout but many of my
colleagues do it in the lunch break or really early in the
morning. Easy exercises to maintain your body
tone and not to enhance the muscular mass. Just basic
workout! Before you work out
make sure you have a snack and then a good meal after your
workout.
Cardio and Lower Body
Cardio workout is easy. Half hour of walking
every day. Get your walking shoes on and go out or on the
treadmill or even up and down on the stairs if you live in an
apartment building. Taking the stairs its actually a great work
out. Not only helps your cardio but your legs too. It is not a
bad idea to alternate one day the staircase next day walk
outside!
Basic workout for your Upper Body
Once your cardio workout is done you are ready to work out your
upper body. Ideally you have to do work out at least three times
a week.
Basic Pushups
For your upper body start with pushups : 3 sets of 10
repetition. As your fitness level will increase you can
increase the number of repetitions. Do that when you feel the
exercise becomes too easy for you. The pushups will help your
chest, triceps and
deltoids.
What are pushups ?
Pushups are popular exercises described as being done laying
face down with your hands underneath you right about your
shoulders are. Legs must be in full extension behind you. Get
started by extending your arms therefore lifting your body. Then
get down as much as you can without letting your body touch the
floor. It is important to exhale while doing the effort and not
while resting between consecutive pushups. Different types of
pushups will work varies areas of your chest, shoulder and back
muscles.
Close-grip pushups will work your inner chest, triceps and
trunk muscles. As mentioned before 3 sets of 10 repetitions is a
good start. This exercise requires your arms to be close
together so the pressure will be on your chest and triceps.
Close-grip pushups also enhance your balance. This is how your
trunk muscles are worked.
Wide-Grip Pushups
Close-grip pushups will work your chest, shoulders and partially
your back muscles. For this type of pushups your arms must be
positioned beyond shoulder. The wider the arms position the
higher the tension on shoulders and chest.
Basic workout for your Legs
Your goal should be to work your tight and buttocks. This is a
simple yet very effective exercise. Spread your legs and
keep them fully extended. Hold dumb bells in your hands and
keep your back straight. Bend your knees until your thighs touch
the floor. Then, slowly return to your start position. Repeat
until your legs will tire.
Basic workout for your Chest
Target your pectorals! Lie on a bench on your
back. Hold a weight in each hand. Extend your arms above your
chest. Now lower the dumb bells until parallel with your shoulders.
Try for eight sets of 8 to 12 repetitions.
Basic workout for your Arms
Strengthen your biceps! Sit on a bench with your feet hip width apart. Hold the weights with palms facing
the front of your body. Alternatively extend your arm, and curl one dumb bell towards your shoulder.
Rotate your forearm so your palm faces your shoulder at the top of the movement.
Try for three sets of 8 to 12 repetitions.
Everything we just described above is just basic workout! Easy yet very effective!
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