Галагазета | Work It Baby
Work It Baby
g735026292, 7 декабря 2012 г., 12:14
So summer is just around the corner (well for me anyway) also "Tis the season to be jolly". Time to kick your butt into shape, I mean there's always room for improvement no matter who you are....Oh unless you look like this of course :D

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Whether it's that sexy Christmas dress you want to look stunning in or to impress that special lady these following easy reps will get you seeing results. Remember exercising is fun, so crank up those tunes and "Work it baby!"

The most common mistake people make it not warming up and cooling down your body. This is so important, not only does it prepare your body for exercise it drastically reduces the chance of injury.

Standing, with feet shoulder width apart tilt your head from side to side (ear to shoulder) a total of ten times each side. Now head back and forth, remembering always stop between movements, again ten times each. Now rotate your shoulders up, back and down, repeat this process with your shoulders going forward. I would do this again ten times, personal preference, until you feel loosened up.

Bring your left arm across your chest, right hand placed on your left elbow and push gently, repeat with right arm. With hands on your hips rotate your pelvis 360 degrees. Finally grab your left foot (top of) with your left hand and bring your leg backwards (heel should be against the back of your knee) repeat with other leg. Now give your body a shake and we're ready to start our journey of looking damn good.....Yay!

Love these Goblet Squats, as they work your core, you can make them as easy or as difficult as you like depending on the weights you choose. Don't have weights? No excuses! Go and grab some tinned food.

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Standing with feet shoulder width apart holding your weight (or whatever you could find) lower yourself into a squat, keeping your back straight. This exercise puts pressure on your core which builds strength faster. Primary muscles targeted are the inner and outer obliques, secondary are the quadriceps and hamstrings. Remember to breathe.....you'd be amazed at how many people forget, crazy but true! For beginners I'd suggest 3 sets of 5 reps.

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Working on our calf muscles now, let's begin calf raises. Standing with feet hip width apart, proceed to step through onto the balls of your feet and onto your tippy toes. Hold for the count of 5, if you need to, put your arms out to the side for balance. 3 reps of 5 will suffice this exercise. Give your legs a shake upon finishing. Moving on to our arms now, grab your weights (or tins of peas :D)

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Standing tall hold your weights palm facing upwards, elbows tight to your side. Note, not having your elbows close to your ribs, this exercise will not be as effective. Now bring your hand up to your shoulder and back down to your waist. 3 reps of 10 for this one. I also like to switch my palm to face downwards and repeat, working my forearms, your choice.

Those tricky triceps are next. Still holding your weights, let your arms hang beside you. Squeezing the weight extend your arm backwards alternating arms as you go. I find this works the pectoral muscle (chest) as well which is a bonus. 3 reps of 10 for these also. Finally let's work our all important bottom;)

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Lay down, flat on the floor. Bring your legs up so your knees are bent. Arms flat on the ground, palms flush, and raise your bum, squeezing your muscles there as you do. Your arms are your support here. Lower yourself a little then back up again. I suggest 3 sets of 10.

Well that's it guys, now you just need to cool down. Follow the warm up procedure, then if you like sit or lay down and meditate. Couple this workout with any cardiovascular exercise at least 3 times a week for optimum results. Remember to eat sensibly, no working out then going for McDonald's :| :D

So congratulations on your first step to the meaner, leaner fitter you. Why not take a before picture and record your progress, I'd enjoy to do a follow up from readers.

Happy exercising all.

Author: Me
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