Are You Getting A Full Body
Workout? – Ajit
Patel Sanda Wellness
Sometimes at the gym,
people tend to concentrate on working only certain parts of their body.
These training tips from fitness
experts target your whole body
and can help people get fit.
Deep
squat – Start with your feet a shoulder
width apart, put your hands on your shoulder
to keep your back straight and keep your head
up. Lower your bum ALL the way to the floor
under control and then stand
up. By going all the way down you will activate all the muscles
in your legs and get that amazing all over look.
Lunges
– Step forward, landing the heel first, and lower until the knee is at 90 degrees and directly above
your toes. The back knee should
continue until it nearly touches the ground.
Drive up with the front leg to the starting position. This is great for tightening
up the legs.
Diamond push-ups – Place
your palms on the ground
and touch thumbs and forefingers together to create a diamond.
Perform the press-ups by slowly lowering the chest to your hands
and push back up. Put your knees
on the ground if you struggle to do 10 to 12 reps. This will get your triceps working
hard and tighten them up in no time.
Bench
dip – You’ll need a chair or a bench about knee
height. Place hands on the bench
directly under the shoulders.
Legs are straight out away from the bench so they are behind you, lower your body
slowly until your bum nearly touches the ground
and push back up. Work hard through the burn and you’ll see the success
at the other side.
To
really achieve a shapely bum,
you need to strip excess fat away:
The Tabata method – As
an alternative to counting reps you can follow a timed method, which is
one of the most effective
methods for fat loss. You work at high intensity for 20 seconds followed by 10
seconds rest. Repeat for 4 minutes (8 cycles). This is a great
way to burn calories and it really works.
There’s
no substitute for hard work
and to get the amazing results of high intensity training,
you need to work
hard. The good news is these workouts
are much shorter; a 20 to 30 minute high intensity workout
will burn the same amount of calories as a 1-hour cardio
session. With an increased metabolism
for up to 36 hours, overall you will burn much more calories.
Exercise
1 – The plank
Adopt
a pose similar to a press
up but keep your forearms on the ground and shoulder
width apart beneath your chest.
Keep your body straight and your feet together and balance on
your toes. Pull the belly
button up to your spine to feel the full effect. Just hold still in this position.
Aim to hold for 20 to 60 seconds and lower slowly.
Repeat three to five times.
Exercise
2 – Plank
superman
From
the normal plank, lift your left foot off the ground
slowly. Then slowly extend your right arm
in front of you. You should now be balancing
on your left forearm and right foot. Again hold and squeeze
in the abdominal area. Aim to hold for 10 to 30 seconds
and repeat two to three times on each side.
Exercise
3 – Half sit
Lie
flat on your back with your knees
bent at 90 degree. Then squeeze your abs and slowly
raise your shoulders and body
keeping your back straight. Come about half way up so you maintain tension
in the abs and then slowly lower but don’t let your shoulders
touch the ground. Aim to complete 10 to 20 repetitions
and repeat three to five sets.
Exercise
4 – V-sits
Lie
flat on the ground and raise your
feet off the ground about six inches. Slowly raise your legs and sit up with your torso,
bringing your hands
to touch your toes. You then slowly lower to the start position,
keeping your back and legs straight. Aim to complete 5 to 15 repetitions and
repeat two to three sets.
The
T-Plank – Using five to 10-pound weights as handles,
hold your body
up in a pushup position, with your legs wider than hip width for more stability.
Lift your right arm, holding the weight up, and open your body all the way to the
right making a ‘T’ shape with your body. Return to your starting position and
do the same on left side. That’s one rep. Do 10 to 20 reps.
The Chest Fly – Lay
down on floor, keeping your knees bent and feet flat on the floor. Start to raise your
arms up with a slight bend in your elbows.
Inhale and open your arms wide like you were going to give someone a big hug,
stopping with your arms above your chest.
Exhale and bring your arms back to a starting position. Repeat 10 to 25 times.
The Elbow
Squeeze – Raise the weights up to eye level, pressing them together.
Open your elbows wide, then squeeze your elbows back together without letting
the weights drop down past eye
level. Repeat 20 to 40 times.
Exercise
and health vary from
person to person. Always train under the supervision of experts. See your
physician before beginning on a new exercise regime. This is
especially important if your family has a history of heart disease, high blood
pressure, high cholesterol,
diabetes, arthritis, obesity, or other health conditions. If you
have any doubts whatsoever, consult your physician.
No comments:
Post a Comment