Complete Workout
Few days ago i start worring alot about my figure so i start searching for diffrent exercises....... I found so many great link and exercises........ Its is difficult for me to give all links here so i decide to combine all info and post a complete workout so others dont have to click on every link and read those looooooong pargraphs.
First, let’s look at planning. Write out a list of all of your daily activities,— meals, homework, telephone conversations, etc. Now prioritize your list, beginning with the most important. Of course, you will find activities that must take place, but you will also notice activities that can be deleted; examples of activities you could cut back on or do without include extra time talking on the phone, sending e-mails, watching tv, and the like. In your list of must-do activities, add a new item — fitness training.
Once you have decided which actions must be taken each day, you must then schedule your entire day to ensure every item on you list can be fit in and completed. An important thing to remember about your fitness training is that it does not have to be scheduled to be completed all at one time. For example, let’s say that you would normally set your clock to wake up each morning at 7 am. Since your have added fitness training to your schedule, you could set your clock for 6:30 am to give you time to begin your day with 30 minutes of aerobic training on a treadmill, stationary bike, or a similar piece of equipment. After you have completed your aerobic training, you would then schedule the rest of your morning and afternoon. When you return home, you could schedule 30 minutes of muscle-toning exercise before dinner. After dinner would come homework or and extra activity such as dance class. Here is a scheduling example:
This is one of many variations of how your daily activities could be listed and planned. The main thing to realize is that scheduling your daily activities will allow you to include fitness training along with other important activities.
Seeing improvement in your body brings us to our next points; aerobic activity, nutrition, and muscle toning. The aerobic activity will be needed to help eliminate excessive body fat. This must be done in order to wear and look good in the gown of your choice. Keeping your heart rate (beats per minute) in the 70 to 75 percent range for a minimum of 30 minutes a day is very good for burning body fat. Of course, doing more than 30 minutes a day would be even better. To determine your target heart rate (beats per minute), subtract your age from the number 220 and then multiply this number by .70 or .75 .
For muscle toning, I suggest training your entire body three times a week. To save time, you may want to train your upper body (shoulders, chest, back arms, and abs) on Mondays, Wednesdays, and Fridays, leaving your lower body (hips, legs, and abs) for Tuesdays, Thursdays, and Saturdays. Make sure that you complete a minimum of one exercise per body part. I recommend completing two or three different exercises per body part, as time allows. You will also be completing your aerobic training six days a week. Remember that it’s okay to separate your aerobic training from your muscle toning training, and doing so will help you fit your total training into your busy schedule.
Also if you like and if you have enough time also add streching exercises in your schedule.Stretching exercises can help you avoid injuries in addition to improving your level of flexibility. The minimum recommended schedule for Stretching exercises is three times per week - include your major muscle groups.
When it comes to nutrition, a few simple changes to your diet will make a major difference to your body health and appearance. Replace high-carbohydrate snacks such as cakes, cookies, ice cream, and chips with a snack of fruits, fat-free yogurt, pretzels, and sugar-free Jell-O. Substitute 100 percent whole wheat bread, bake potato, and grilled chicken breast as better alternatives to white bread, French fries, pizza, hamburgers, and hot dogs. Consuming your carbs at breakfast and lunch but eliminating them from dinner will help your body burn them for energy, rather than storing them as fat.
Toning You Muscles:
Triceps:
Triceps are a group of muscles on the back of your arm between your elbow and shoulder. They normally do not receive a lot of exercise. You most often use the biceps muscles on the front of your arms when lifting and carrying objects. You seldom use the tricep muscles unless you are lifting something above your head or pushing yourself up to a sitting or lying position.
Triceps Kick Backs
There are several different exercises that you can perform to define your arms without increasing their size. One of them is Triceps Kick Back. This exercise is excellent for the upper back portion of your arms. To see the results of toning your arms and obtaining more shape and definition, I suggest you train three times a week or every other day. Complete three to four sets with 10 to 12 repetitions per set. Most women will need to start off using 3 to 5 lbs. for Triceps Kick Backs. Once you can easily perform all sets and repetitions, you should increase the amount of weight you are using by 3 to 5 lbs. Remember, using the correct technique is critical for safety and for gaining your maximum cut and definition. Never sling the weights or rock your body when lifting the weight. Doing so only increases your chances of injury and decreases your ability to achieve your goals.
1. Place left knee and left hand on a bench.
2. Bend over until your back is parallel to the floor with your right leg slightly bent.
3. Hold a dumbbell in your right hand with the weights facing front and back, and bend your elbow 90 degrees (your upper arm is close to your body and your forearm hangs straight down).
4. Keeping your elbow in place, extend your right arm until it is straight.
5. Slowly lower the dumbbell while keeping your elbow close to your body and repeat.
6. Continue, using your left arm.
Final Tip: Exhale as you raise the weight and inhale as you lower the weight.
Standing Tricep Extension
Since most people are not accustomed to training the back of their arms, it is very important that you start off training with a minimum amount of weight, sets, and repetitions. You should train your triceps every other day starting off with one set of 10 to 12 repetitions, using three to five-pound weights in each hand. The next time you train them do two sets of 10 to 12 repetitions, using the same amount of weight.
As you begin your second week of training, advance to three to four sets of 10 to 12 repetitions. Do these every other day, three days a week. As you progress with your tricep training, you may need to add a few more pounds to increase the resistance of the exercise.
1. Place dumbbell in right hand and raise straight above head.
2. Place left hand on side of left hip.
3. Keep your back as straight as possible at all times.
4. Lower dumbbell behind your head as low as possible.
5. Return dumbbell to upright position and repeat.
6. Inhale as you lower the dumbbell.
7. Train your triceps three time a week, every other day, 3 to 4 sets with 10 to 12 reps per set.
Love Handles:
The body fat that hangs over the sides of the top of your shorts and swimsuit bottoms. I am not sure why they are called "love handles," for now, our main concern is figuring out how to get rid of this extra fat and keep it from coming back.
Standing Side Bends:
Exercise your oblique muscles to tighten up the sides of your waist. Many different exercises allow you to work this problem area. You can sit upright on a stool with a broom handle across your back at the shoulders and twist your waist from side to side. You can also complete crunches for your abs and twist to one side, then the next. One of the best exercises for this area is one called Side Bends — a great exercise to perform five to six days a week. Remember: Your obliques are muscles, and you want to ensure that you do not increase their size — you only want to tighten them. Use very light weight or no weight at all when performing this exercise.
1. From a standing position, drop your shoulder to the left side and bend to the left side.
2. Extend your left hand toward floor and reach your right hand up over your head toward left side for maximum stretch.
3. Return to an upright position and repeat.
Perform 15-20 reps per side, 3- 4 sets (one set equals 15-20 reps on both sides), 5-6 days a week.
To Be Continue
Pictures that shows the correct technique for performing the above exercises.
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i hate squats! its quite hard to do it right. thanks for the info
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