Exercises at home is one of my favorite ways to get in shape, because I work with at home (could not afford a subscription to a gym) has begun. Homeworking involves choosing the right home fitness equipment, and it is sad that the poor buyer will receive information on nutrition and exercise.
No wonder that people tend to become frustrated. No wonder that the device turns into a costly clothes hanger.
There is a simple solution for those who can not get to a gym, live too far away, or simplydo not want to go to a club and wants a quick, effective workout. Here are the steps to take to get results.
Step 1: Invest in dumbbells and a bench. If you have a couple of dollars, going to a fitness equipment dealer and some dumbbells and an adjustable seat. For women with 3, 5, 8-starting, 10, 15 pounds and is 12 db for the kids to go to 50 (increments of 5 pounds per db).
Step 2: Setting up your workout space. Keller seems to be a popular choice, the rooms are a farSecond. Whatever you choose always, is fine. In addition, so make sure you do the exercises correctly, you put a full length mirror on the wall, or a. You have a choice. No one else is watching you, but you, so if you have better results (and safe!) Want to put a mirror.
STEP 3: Set aside 30 minutes at least four times a week to do your workout. You can have up to 6 days if you want - just be sure you're dividing the parts of the body accordingly. For example, one day you do, again,Chest, biceps, calves, the next day do shoulders, triceps, legs and abs. Use a similar agreement for the 4 days of training. It does not matter if it's during the day, until you get the training
Step 4: The routine of weight training dumbbells. Here are the best dumbbell exercises to do - those who worked most of the muscles in the shortest time to obtain:
Back or - folded db on line
Grab a pair of DB (using common sense, how much weight), that keep yourSides standing up. Pull your shoulders back and stretch your buttocks as you bend forward. The back should be nice and flat. If your torso parallel to the ground with arms outstretched, you are in the starting position. Now imagine rowing a boat. Use this action to the db is to pull up and back sides. Lower and repeat everything under control.
or Chest - bench press DB
Take your db and put me on the bench, with low back pressure inpillow. Lower the db until they are close to your chest, push up and a bow on the chest. Feel the stretch down, feel your chest muscles work as you go. Lower and repeat.
Or legs - squats Db (boys) or lung (women)
For the squat: DB are on the sides. If you are lower, so that it sat on a chair. Be sure to stay on your heels, keeping your upper body fixed to support the spine. If you feel unable to bend tooHappy when it comes down, the press is the signal to back up.
For lunges: db is on the sides. Keep your upper body stiff as a 2x4, a big step forward with one leg. After the foot is planted, lower your hips until you are about to touch the floor with the back knee - without touching it. Push forward with the leg. Do all your repetitions with one leg before moving on.
Shoulders or - Standing db shoulder press
Stand with your abs tight and beautiful to show your supportSpine, lift the dumbbells until they are even with your ears. You should look in the mirror, a straight line from the left elbow on his right elbow. Press the DB above your head in a sheet - be sure to move the DB above your head, not before.
Or calves - standing calf raises in the underground passage
Place both feet on the step so that you are placed on tiptoe. Keep your legs straight, abs tight, butt tucked at the bottom to keep your heels on the ground that the closurePosition with the rest of the body. Raise as much as possible until the tippy toes. Lower and repeat.
and Biceps - db curl
Your arms should be straight, the DB holds with the palms facing forward. Place your arms at your sides, then lift the DB, bending your elbows ONLY. Keep your back and shoulders out. Bend the elbow, extend your arm.
or triceps - triceps kickback db
Take the same position as the bent line that I mentioned earlier.Raise your arms to the sides, and then keep them there. From this position (elbows should be bent at 90 degrees.) Extend your arms until they are straight as an arrow. Bend your elbows (but keep your arms up!), And then straighten your arms. It 'just the opposite effect of db curls are.
or Abs - See 90 seconds flatter abs
Ultimately, you will find yourself in a position even for a complete workout in 30 minutes! Get to work!
STEP 5: Focus on what you do, not what youdid not. Stop beating yourself up if you have only three workouts per week instead of 4, 5 or 6 If you have not worked consistently in recent times, is that three other training sessions you have done in a long time, is not it ? Be easy on yourself and build over time. And 'the way a teenager I went from 280 pounds to 200 pounds full-time personal trainer in less than 2 years!
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