Thursday, 7 June 2012

Basic Weight Loss Work Out Exercises


Even just a quick work out can make you feel good in a short amount of time. You can fit a quick work out in on a lunch break, or even in the morning before you go to work. The best thing is, these exercises aren’t too demanding, so there won’t be much sweat involved. Keep in mind that these routines are not for designed for getting huge body builders muscles. They are designed to keep you trim and radiant within a small amount of time. Make sure that you eat something at least an hour before any workout, like fruit. And always eat something afterwards like a balanced dinner.

Cardiovascular and Lower Body

Your cardiovascular work out should consist of a 15-20 minute walk. Simply put your trainers on and go for a walk around the block or to the shop. Don’t let the weather stop you. Just make sure to dress adequately. Another way you can get this exercise without going outside is to walk up and down a staircase. This option is very good for your heart, as well as your leg muscles. Try to increase your pace throughout the week. Set yourself goals and gradually increase your distances. If possible, change your cardiovascular routine for an even more effective work out: use the staircase one day, and go for a walk the next. Or if you’re feeling pretty good, try and do both in one day. It will sure help you sleep.

Upper Body

After your cardiovascular exercises, start on your upper body work out with a few exercises. Do these steps three times a week for better results. If you stick to this routine it will only get easier.

Basic Pushups 

Basic push-ups, also known as press-ups, will work your chest area, triceps and rear deltoids. They will also work the front of your shoulders. These work great at increasing your upper body strength. Aim for 2-3 sets of 10 to 20 repetitions (depending on your fitness level), and gradually do more repetitions as the movement becomes easier. Once the movement becomes too easy, you can increase the workout by elevating your feet on a chair or bed to increase resistance. If normal push-ups are too hard for you, try doing them on your knees to begin with and after a while you will be able to do normal press-ups.


In a push up exercise, you assume the press up position, your back is straight, and your hands are slightly more than shoulder-width apart. You should start your push up workout very gently. For women, using Push-Up grips will be easier on your wrists. Always start off with what you feel comfortable doing, the last thing you want is an injury.

Try not to lock your elbows so there is constant pressure on your muscles.

To prepare your muscles and reduce the risk of injury, make sure to do some warm-up stretches before doing any exercises. A huge benefit to stretching is it increases your flexibility. You may think stretching is a bit boring compared to resistance exercises, but without proper stretching you are more at risk of getting an injury.

Cat Stretch (Back Stretches) 

Cat Stretches will strengthen your lower back and ease minimal back pain caused by bad posture. Firstly, go down on your hands and knees. Then, create a curve in the middle of your back from pushing your spine upwards toward the ceiling. Then try to hold for 5-10 seconds, and then relax. I would recommend doing 3 sets of 5 to begin with. 

This is a good exercise for anyone because your back muscles take more tension then any other part of the body. Stretching your back will help release some of the tension.

Shoulder Stretches

An easy way to warm the shoulder up before exercise is shoulder stretches.
First, stand with your legs slightly bent and so there aligned under your shoulders.
Put your right arm across your body (covering your chest) so it is near your left shoulder. Extend until you feel the stretch in the back of your shoulder.

To stretch the shoulder a little further, hold your right arm with your left hand and push in toward your body lightly. Hold for about 5-10 seconds and repeat on the other side.

Legs

Calf Stretch:  It is a good idea before any leg exercise to warm the calf muscles to avoid injury. To begin, Lean forward and place your hand at chest level against a wall. Bend your right leg forward and extend the other leg with a straight knee behind.

Keep your lower back straight, and then slowly move your hips forward. Always be sure to keep the heel of your left leg on the ground with your toes pointed towards the wall. You should be able to feel the calf stretching. Hold for 10-20 seconds. Repeat on the other side.

Squats:  These are a great exercise for your legs. If you have knee problems don’t do squats. There are quite a few different types of squat exercises. We will concentrate on the basic squats.

To begin, stand with your legs slightly bent and shoulder width apart, put your hands on your waist. Lean forward and bend your knees until you are considerably lower then your usual standing height.  Always make sure your heels are flat on the floor. I would suggest doing 3 sets of 5-10 squats.

Sit ups

The most common abdominal exercise, sit-ups, some people call them crunches. With sit-ups, always make sure your lower back is touching the floor and take it slowly.

Lie on your back (on a mat or on the floor) and raise your legs, knees bent. Place your hands by either side of your neck.

Curl your legs and pelvis towards your stomach muscles. Simultaneously, curl your shoulders forward. Be sure not to strain the muscles in your neck. Warm the neck muscles by simply moving your neck from side to side gently hold for 5-10 seconds on each side.

A good way to stretch your stomach muscles is to lie on your front (face down)  and gently lift just the upper half of your body, be sure to use have your arms supporting you, your arms would be in a similar position to the press up position. Push up slowly, your lower body should still be flat on the floor. You will feel your abs stretching. I always do this before and after sit-ups.

Arms
Another way to warm up the arms is hanging from something. Holding on to a bar or ledge and letting your self hang for a few moments. This is also very good for strengthening your grip and wrist muscles. You should hang for around 10-20 seconds.

Get into the press-up position, and instead of actually doing press-ups, hold the pose. This will put  pressure on your arms. See how long you can hold it for, i suggest trying to hold for 20 seconds at time. Then if your feeling strong, try to do 5 very slow press-ups and hold on each one for as long as possible. 


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