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Simple, not too demanding work out can make wonders
to your overall health and feeling for a short period of
time. You can squeeze in these moves during lunch break,
or even right before an upcoming date, 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 well balanced full meal afterwards.
Cardiovascular and Lower
Body
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.
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 triceps 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. For additional exercises, try these simple
moves. All you require are either 8 or 15 kg dumbbells,
or a few minutes.
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 dumbbells 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 dumbbells 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
dumbbell 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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