1.Beginners-start with no weight (or light weight) and do for 1 set of 12-16 reps
2.Intermediate/Advanced: Do 2-3 sets of 10-12 reps with enough weight that you can ONLY complete the desired number of repetitions.
3.Warm up with 5 to 10 of light cardio or do warm up sets of each exercise with light weight.
4.Rest at least one day before doing this workout again.
5.Check with your doctor before you begin any type of exercise program.
Bench Press (Chest): Lie on a bench, step or floor and hold barbell straight up over chest with hands a few inches wider than shoulders, elbows soft. Bend elbows and lower the weight until your elbows reach no more than 90 degrees (going below that will involve your shoulders). Press weight back up, making sure not to lock elbows. Can also be done with dumbbells or on a chest press machine.
Lateral Raise (Shoulders):Stand with feet hip-width apart and hold dumbbells at sides. Keeping elbows slightly bent, lift arms straight up to the sides, stopping at shoulder level and lower back down. Keep elbows bent and don't go above shoulder level.
Barbell Row (Back): Stand in wide stance holding barbell in front of thighs. Bend knees and tilt the torso (back straight/abs in) forward about 45 degrees, straightening the arms so the barbell is out in front of knees. Keeping this stance, bend the elbows and squeeze the back to bring the barbell in towards the belly button and straighten back out.
Back Extension (Back): Lie facedown on the floor and place hands behind head (advanced) or fold them behind your back. Contract your lower back to lift your chest a few inches off the floor and lower back down. You can simultaneously lift legs for more intense exercise.
Hammer Curls (Biceps):Stand on one leg for a balance challenge and hold dumbbells at sides, palms facing the thighs. Bend the elbows and bring the weight towards the shoulders in bicep curl, taking care not to move the elbows. Lower back down (but keep tension by not relaxing all the way) and repeat. This version of curls involves more forearm than traditional curls.
Kickbacks (Triceps): Stand with left foot on step (or floor) and hold a weight in the right hand. Bend torso forward, keeping back flat and abs in, and rest left elbow on the knee for stabilization. Pull the arm up next to rib cage, elbow bent and straighten the arm out behind you, squeezing the back of your arm without moving elbow. Lower back down and repeat.
Deadlifts (Glutes, hamstrings and back): Stand with feet hip-width apart and hold weights in front of thighs. Bend knees slightly and tip from the hips to lower torso towards the floor, weights close to legs, stopping at mid-shin. Squeeze the butt and hamstrings to raise back up. Make sure back is flat throughout the movement and abs are in. This is NOT a squat, so don't bend knees.
Static Lunge (quads, hamstrings, glutes):Stand in split stance, right leg in front, left leg in back. Holding weights (or none), bend both knees and lower into a lunge, keeping front knee BEHIND the toe and knees no lower than 90 degree angles. Squeeze through the heel to raise back up.
Squats (quads, hamstrings, glutes): Stand with feet hip-width apart, abs in. Holding barbell on shoulders or dumbbells in hands, bend knees and lower body into a squat position as low as you can go, but stopping when knees are at 90 degrees. Pretend like you are sitting back into a chair (stick your butt out) and keep your knees BEHIND your toes. Push through the heels and squeeze the butt to lift back to starting position.
Wednesday, June 4, 2008
8.A Good Full Body Workout for the bigginers
HERE IS A SAMPLE OF A GOOD FULL BODY WORKOUT:
ABS:
Reverse Crunches - 2 sets of 30 repsCrunches - 2 sets of 30 reps
LEGS:
Squats - 2 sets of 10 repsLeg Curls - 2 sets of 10 reps
CHEST:
Inclined Bench Press - 2 sets of 10 repsFlat Bench Butterflies - 1 set of 10 reps
BACK:
Barbell Rows - 2 sets of 10 repsDumbbell Pullover - 1 set of 10 reps
SHOULDERS:
Seated Dumbbell Press - 2 sets of 10 repsLateral Raises - 1 set of 10 reps
BICEPS:
Standing Barbell Curl - 2 sets of 10 repsDumbbell Preacher Curl - 1 set of 10 reps
TRICEPS:
Declined French Press - 2 sets of 10 repsDumbbell Kickback - 1 set of 10 reps
CALVES:
Standing Calf Raise - 2 sets of 12 reps
FOREARMS:
Reverse Wrist Curl - 1 set of 12 reps
7.Abs Workouts
The best workout for the abdominal muscles is the basic crunch. However, while this exercise tones stomach muscles,Only losing weight with consistent cardiovascular exercise like running and biking while limiting how much food you eat can slim your waistline.
To do a crunch:Lie down on your back on the floor, knees bent, feet flat on the floor. Use an exercise mat for comfort.
1.Raise your chest and shoulders a few inches off the ground, pause, lower and repeat.
2.Work the muscles on the sides of your stomach by aiming your chest toward alternate knees during each repetition.
3.Work your lower abs by lifting your knees toward your chest.
4.Don't pull on your neck. Don't bring your chin closer to your chest than the width of your fist.
5.Don't rush the crunches. Stay slow and controlled.
6.Visualize your navel pressing down toward the floor.
7.Exhale as your stomach muscles contract. Inhale as they relax.
8.Perform 10 repetitions during your first sessions and build your way up to 25 at a time
6.How To Start Running Now
So, you have decided to start running.All you'll need to get started is a watch, some shoes you can run in, and 20-40 minutes 3-4 days a week for 3 months. You can do it in 8 steps!
Step 1 :See your doctor. Tell him/her that you are planning on starting a running program. You can take a copy of this plan with you to talk to them about.
Step 2:Week 1:1. Set aside 20 minutes on 2 different days.2. When it's time, put on your watch and your shoes and start your twenty minute timer.3. Head out the door and walk for awhile. (Walk for at least 5 minutes.)4. Then run as far as you can, at a comfortable pace. Walk when you need to and then run again when you can. 5. When the timer goes off, walk for a few minutes and you're done!
Step 3Week 2:1. Set aside 20 minutes on 2 different days. When it's time, put on your watch and shoes and start your twenty minute timer, the same as before.2. Head out the door and walk for 5 min.3. Run as far as you can, comfortably (this may not be far, but don't dispair). Walk when you need to, but run again as soon as you can. Try to run more this week than you did last week.4. When the timer goes off, walk for a few minutes and you're done!
Step 4Week 3:1. Set aside 30 minutes on 2 different days. When it's time, get ready, setting your timer for 30 minutes this time.2. Head out the door and walk for 5 min.3. Run as far as you can comfortably. Walk when you need to, but run again as soon as you can.4. When the timer goes off, walk for a few minutes and you're done!
Step 5Week 4:Repeat Week 3
.Step 6Week 5:1. Set aside 20 minutes on 3 different days. When it's time, get ready, setting your timer for only 20 minutes this time.2. Head out the door and walk for 5 min.3. Run as far as you can comfortably. Walk when you need to, but run again as soon as you can. Try to really run as much as possible; remember your runs are shorter this week than the last two weeks.4. When the timer goes off, walk for a few minutes and you're done!
Step 7Week 6:1. Set aside 30 minutes on 3 different days. You should know the drill now.2. Head out the door and walk for 5 min.3. Run, walking when you need to. Don't be discouraged if you are walking more than you run. It may take your body time to adapt, depending on what it is accustomed to.4. When the timer goes off, walk for a few minutes and you're done!
Step 8Week 7:Repeat Week 6. Another well deserved break!
Step 9Week 8: The last week: You made it!1. Set aside 30 minutes on 4 different days. You should know the drill now.2. Walk for 5 min.3. Run, walking when you need to.4. When the timer goes off, walk for a few minutes and you're done!Great job!! Now you're ready to move on. You can just decide to run/walk for 30 min (or however long you choose) a certain amount of times per week, or you could pick a goal (like a 5k) and find a program to follow.
Step 1 :See your doctor. Tell him/her that you are planning on starting a running program. You can take a copy of this plan with you to talk to them about.
Step 2:Week 1:1. Set aside 20 minutes on 2 different days.2. When it's time, put on your watch and your shoes and start your twenty minute timer.3. Head out the door and walk for awhile. (Walk for at least 5 minutes.)4. Then run as far as you can, at a comfortable pace. Walk when you need to and then run again when you can. 5. When the timer goes off, walk for a few minutes and you're done!
Step 3Week 2:1. Set aside 20 minutes on 2 different days. When it's time, put on your watch and shoes and start your twenty minute timer, the same as before.2. Head out the door and walk for 5 min.3. Run as far as you can, comfortably (this may not be far, but don't dispair). Walk when you need to, but run again as soon as you can. Try to run more this week than you did last week.4. When the timer goes off, walk for a few minutes and you're done!
Step 4Week 3:1. Set aside 30 minutes on 2 different days. When it's time, get ready, setting your timer for 30 minutes this time.2. Head out the door and walk for 5 min.3. Run as far as you can comfortably. Walk when you need to, but run again as soon as you can.4. When the timer goes off, walk for a few minutes and you're done!
Step 5Week 4:Repeat Week 3
.Step 6Week 5:1. Set aside 20 minutes on 3 different days. When it's time, get ready, setting your timer for only 20 minutes this time.2. Head out the door and walk for 5 min.3. Run as far as you can comfortably. Walk when you need to, but run again as soon as you can. Try to really run as much as possible; remember your runs are shorter this week than the last two weeks.4. When the timer goes off, walk for a few minutes and you're done!
Step 7Week 6:1. Set aside 30 minutes on 3 different days. You should know the drill now.2. Head out the door and walk for 5 min.3. Run, walking when you need to. Don't be discouraged if you are walking more than you run. It may take your body time to adapt, depending on what it is accustomed to.4. When the timer goes off, walk for a few minutes and you're done!
Step 8Week 7:Repeat Week 6. Another well deserved break!
Step 9Week 8: The last week: You made it!1. Set aside 30 minutes on 4 different days. You should know the drill now.2. Walk for 5 min.3. Run, walking when you need to.4. When the timer goes off, walk for a few minutes and you're done!Great job!! Now you're ready to move on. You can just decide to run/walk for 30 min (or however long you choose) a certain amount of times per week, or you could pick a goal (like a 5k) and find a program to follow.
5.Truth about 6-packs abs
If you are one of them who thing that abs workout is not easy then you are saying true lie.
Many peopel have tried harder to achive the 6-packs abs.Going to gym is not the answer,The best way to achive 6-pack abs is CRUNCHES you can do it at home.But in a proper way
To do a crunch:Lie down on your back on the floor, knees bent, feet flat on the floor. Use an exercise mat for comfort.
1.Raise your chest and shoulders a few inches off the ground, pause, lower and repeat.
2.Work the muscles on the sides of your stomach by aiming your chest toward alternate knees during each repetition.
3.Work your lower abs by lifting your knees toward your chest.
4.Don't pull on your neck. Don't bring your chin closer to your chest than the width of your fist.
5.Don't rush the crunches. Stay slow and controlled.
6.Visualize your navel pressing down toward the floor.
7.Exhale as your stomach muscles contract. Inhale as they relax.
8.Perform 10 repetitions during your first sessions and build your way up to 25 at a time
Many peopel have tried harder to achive the 6-packs abs.Going to gym is not the answer,The best way to achive 6-pack abs is CRUNCHES you can do it at home.But in a proper way
To do a crunch:Lie down on your back on the floor, knees bent, feet flat on the floor. Use an exercise mat for comfort.
1.Raise your chest and shoulders a few inches off the ground, pause, lower and repeat.
2.Work the muscles on the sides of your stomach by aiming your chest toward alternate knees during each repetition.
3.Work your lower abs by lifting your knees toward your chest.
4.Don't pull on your neck. Don't bring your chin closer to your chest than the width of your fist.
5.Don't rush the crunches. Stay slow and controlled.
6.Visualize your navel pressing down toward the floor.
7.Exhale as your stomach muscles contract. Inhale as they relax.
8.Perform 10 repetitions during your first sessions and build your way up to 25 at a time
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