Basic Work Out
Even just a simple short workout can make you feel great! These short workouts are much easier to fit into your busy schedule. Chances are you could even fit them into your lunch break. Plus these exercises aren't very demanding, so they won't cause you to sweat excessively.
It's worth noting that such a simple exercise program is not suited to advanced trainers that are looking for a lot of muscle growth. They are simply designed to help people stay in good physical condition. Around one hour before the workout you should have a snack, and eat a full meal after exercising.
Cardiovascular and Lower Body
A simple cardiovascular workout can simply be a half an hour walk a day. Just go for a little stroll around the block, you could even drag your partner out with you!
If you do not want to go outside because of the weather then you can walk up and down some stairs. This is excellent to improve your hearts health, and it also improves leg muscles.
You should try to increase the pace at which you work on a weekly basis. Try setting goals, and increase how fast, and the distance you work. Alternate the cardiovascular exercises you do for the most effective workout.
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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.
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 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 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 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 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.
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