|
Training Tips - Exercise Routines
|
Exercise Routines
Want some impressive looking calves? Here's how to get
them.
Start out standing on the ground flat-footed, toes
pointing straight ahead. Balance yourself, and begin
raising yourself up as high as you can on your toes.
Do
this exercise slowly with control.
Lower yourself to the
starting position, then repeat. One movement up and back
down is called a "REP". Try to work up to at least 25
reps. |
Advancing to Later Stages
To make it a little tougher as you progress, do them one
leg at a time. You can also turn your feet in and out in
order to work different parts of your calves. A set of
25 reps with feet pointing forward, then out, then in,
would give you a nice workout.
For an even tougher workout, and to really make those
calves grow, place your toes on the edge of a 2x4, a
piece of wood, a thick book or on the stairs, and lower
the heels as far as possible. Then rise up on your toes,
again as high as you can, and repeat. Again, 25 reps is
what you'll be shooting for. This will really make the
calves burn. .
But please, start out slowly. Don't do too many reps at
one time in the beginning, or you won't be walking for
the next day or two.
|
Wall Squat
Stand straight with your back pressed against a wall.
Feet should be about shoulder width. Lower yourself down
into a sitting position, still leaning against the wall.
Be certain the front of your feet are in front of your
knees... if not, move your feet forward. Hold this
position for about 30 seconds, and then return to the
start. Gradually build up to 3 reps.
|
 |
|
Crunch
This is an exercise that is good for those troublesome
abs. Lie on the floor on your back with your feet up on
the couch or a chair or something. Your buttocks should
be as close to the couch as possible.
|
 |
|
To ease the strain on your neck, take a towel and fold
it lengthwise, then place it behind your head, grasping
both ends.
The back of your head should lie comfortably in the
towel. Lock your elbows against your side.
Now very slowly raise your head and shoulders off the
ground a few inches. Don't pull with the towel. Allow
your abs to do the work. And don't lift too high off the
ground... you'll get a backache. Just a few inches will
do. Squeeze your stomach at the top and hold for a
second or two and then slowly lower yourself back to the
starting position. That's 1 rep. Work your way up to
about 25 reps. Remember to do these slowly and squeeze
at the top.
Your goal will be 2 - 3 sets of 25 reps
|
|
Push Ups
Lying face down, place your palms on the floor next to
your shoulders. Keeping your back straight push yourself
up until your elbows are locked. Your eyes should be
looking straight ahead. Tighten your muscles and hold
for a second or two, then slowly lower yourself down
until your body almost touches the floor. Repeat. Each
time up and down counts as 1 repetition. Do as many as
you can. Build yourself up to 3 sets of 20 to 25
repetitions.
|
 |
|
Be sure to do this movement slowly and flex the muscles
at the top of the movement. This will help build your
arm muscles, back muscles, shoulders and neck.
|
|
Triceps Dips
A solid
workout bench works best with this exercise; a chair
will work, but there's too much chance that it may
topple over. With the bench at the back of you,
reach back and bend down until you can place your
hands on the bench, palms facing back, hands about
shoulder width apart. Place your feet in front of
you; you'll be leaning on your heels with your toes
pointing straight up in the air.
|
 |
|
Begin to
slowly lower your body as far as you can. You'll
feel the strain on your triceps. Push yourself back
up to the starting position, again, very slowly.
That's 1 repetition. Do 3 sets of 10 - 12
repetitions. If you're ambitious and want to really
get those triceps to grow, do 3 sets of 25 reps 3
times a week, with your feet resting on a chair.
|
Fitness Tip
If you are serious about losing weight and getting fit,
you need to combine 2 training methods; strength
training and aerobics. Aerobics, such as walking,
running, cycling, etc., should be done a minimum of 30
minutes a session, 3 times a week.
You'll build a healthy heart and circulatory system and
lose weight in the process. Strength training, such as
weight lifting, body resistant exercises, cables, etc.,
should be done at least twice a week. You'll firm up and
build muscle.
|
