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Work off that unwanted fat |
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Basic workout |
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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 date. 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. |
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Cardiovascular and lower body |
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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. |
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Upper body |
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After your cardiovascular
exercises, begin your upper body work out with a few
exercises. Do these steps three times a week for better
results. |
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Basic pushups |
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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. |
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Close-grip pushups |
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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. |
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Wide-grip pushups |
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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 dumb bells, and a few minutes. |
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Legs |
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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. |
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Chest |
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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 |
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These exercises will strengthen
your biceps. |
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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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