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Legs, Arms, and Abdominals
My friend is looking for a way to strengthen his legs, arms, and his abdominals. why he asked me, i don't know. because i don't know ANYTHING about these kind of things! So what types of excersizes and such should he do to tune up his somewhat... frail body?
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he should walk loner like around a park and get a treadmill and walk do more sit ups and other exercises i hope for the best for him
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There is so much you can do without any equipment and right at home in just a few minutes each day.
For the abdominals - crunches (most definitely)
Heres how to do a crunch:
Lie down on the floor on your back and bend your knees, placing your hands behind your head or across your chest.
Pull your belly button towards your spine, and flatten your lower back against the floor.
Slowly contract your abdominals, bringing your shoulder blades about one or two inches off the floor.
Exhale as you come up and keep your neck straight, chin up.
Hold at the top of the movement for a few seconds, breathing continuously.
Slowly lower back down, but don't relax all the way.
Repeat for 15 to 20 repetitions with perfect form for each rep.
To add variation, bring your knees in at the same time you lift your upper body off the floor (full body crunch)
To make it more difficult, balance on an exercise ball.
Tips:
1. To keep your neck in proper alignment, place your fist under your chin to keep your head from moving.
2. Keep your back flat against the floor throughout the entire movement.
3. If your back arches, prop your feet on a step or platform to make it easier.
For legs - refer to this site for a multitude of great ideas:
[Link](Mouse over link to see full location)
For arms - check out this page for some interesting arm exercises:
[Link](Mouse over link to see full location)
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-Jogging, running, and walking all increase your leg muscles.
-Weight lifting, canoeing, and push ups increase arm muscles
-Crunches, sit ups, and curls increase your abdominals.
These are JUST a FEW ways to tune up though, there are MANY other ways.
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Tell him to go to a gym or get a lot of home weights, For his calfs get a calf pusher, for his legs a leg press. For his arms there are just to many to list but get dumbells and do 4 sets of 15 everyday at least 25 pounds and up for sooner results, or get a bench press and start working with that to sculpt the chest. And for his abs at gyms there are machines to help with that, but its best to just to sit up and crunchies. For an over all effect tell him to swim as well and he can lose a lot of weight as well.
Cspinoza1
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