|
conditioning
i am conditioning but im trying to get into a routine. what would be a good routine as in what muscles to workout what day, when i should take a rest day and maybe even some excersises that will help
[ ]
Want to answer more questions in the Health & Fitness category?
Maybe give some free advice about: Fitness?
You said weight training.. so that's what you want? then ok.
My dad says to work-out every other day because if you work out every day then you get a lot of sore muscles and you can rip a lot of them.
So lets start on monday. Monday- start out with your upper body strength... so that would be, biceps, triceps, abs, chest, obliques, and your back.
Biceps- well theres so many exercises but the simple ones are push-ups, lift weights with dumbbells and benchpress. I think you know how to do those. Do maybe 10 each and then rest for 30 seconds. then do 10 more and about 5 reps.
Triceps- weight lifting with dumbbells. have your arms down by your side and then lift one arm up and bend it so that the hand is by your chest and your elbow by your hip. do 10 and 5 reps. 30 sec. - 1 min. break.
Abs- BOAT-lay flat on your back. Bring everything up except have your tailbone on the floor. So your legs are up and bent, and your head is up with your arms out. so it's kinda like a sit-up, except your feet are up to and you are balancing on your tailbone. stay like that for about 1 minute. ((if you are shaking... thats a good thing! I always shake when I do that)) Another exercise is lay down flat on your back, then hold on to something that is sturdy (like a chair, or couch) then lift your feet up and get them to be vertical ( so you are forming your body like an L) Then slowly lower your legs, but do not touch them to the floor. Then lift them back up. If you want it tougher... then lower them to 1 side, but don't tip your body over. Oh and here's 1 more- again lay down and hold onto something sturdy. Then roll your legs up into your stomach ( like the fetal position ) and roll yourself up so that your back is no longer touching the floor. So the only thing touching the floor would be your shoulders. Then slowly roll back down but keep your legs rolled into your stomach. Don't drop them to the floor! then roll back up and repeat.
Chest- lay on a bench and have your arms extended out so you are like a T. Then have weight in both hands and then slowly bring them up. Then slowly bring them down back to T position. Do 10... 5 reps and 30 sec. break.
Obliques- get into sit-up position. Then do the boat except have your feet in the sit-up position. then take your hands and both of them touch your left foot, then your right foot, left, right. Do about 25 and then rep. 4 X and 30 sec break. then do the same thing except in stead of touching your feet, touch the floor by your side.
Back- doing yoga will help your back muscles, so try doing that.
that's all for upperbody strength...
then Wednesday do lower body strength. Quads, Calves
Quads- WALL SITS- really simple to learn, pretend like you are sitting on a chair... having your back against a wall and there's no support under your butt. Have your legs be at a 90 degree angle. So it looks like you are sitting on a chair, but actually without one.
KING SQUATS- kinda hard. Have a bench or couch behind you. Have one foot on there and the other stretched and bent out in front of you. so it looks like a lunge. The leg that is in the back, has to be higher than your other leg. Slowly lower your back leg so it is parallel with the other leg. Then come back up.
LUNGES- same thing as a king squat, but without the bench/couch. So stand up straight, let 1 foot come out in front of you and bend both knees. Make sure that the front knee isn't over your toes... So if it is over your toes, then you need to step out farthur. Make sure your front knee is parallel to your toes. Then hold this position for 30 seconds and break. switch legs. also make sure that your knees do not touch the floor.
Calves- Ladders
find paint tape (( it's blue or someother color that you can see )) and make the tape look like a ladder on the floor. ((kind of like hop-scotch?)) but just boxes in front of each other. Maybe 10 boxes?
then follow these links to find out what to do
[Link](Mouse over link to see full location)
[Link](Mouse over link to see full location)
here are some more steps you can follow-
in, in, out, out (going straight)
out, in, in, out (going diagonal)
2 feet in each box, 1 foot in each box.. forward/sideways/backwards
make sure you do this with your toes only touching the floor, if you have your whole foot on the floor each time you step, it makes a stomping sound and thus it will not work. Make sure you can't hear anything and that your heels are off the ground.
Then Friday- is just exercising... like jumproping, biking, running, play any type of sports, swimming etc.
Then you have the weekend to break. I know that only doing it 3x a week seems like not a lot... but if you do it everyday, you're tearing your muscles apart and that can cause major pain.
Drink protein shakes, eat vitamins, minerals, rest, take hot and cold baths, and STRETCH!! everytime you are done.
I hope i helped!
-volleyball2150
]
heres some things you can do.
first,make a scedule. that way you wont change your excercize everyday and stuff like that(:
okay so here we go:
monday:
the stairs-find stairs. go to your friends house and go up the stairs. do it about like 10 times, rest 2 minutes then do another 10 times.
tuesday:
jog-go jogging in your neighborhood.bring your dog.or if you dont have a dog, then nvm. but if you do have a dog,its a good idea to bring them bc they never give up and stuff. they keep running.
then do stairs again.
wednesday:
yoga/situps/pushups-the first time today is an easier day. to get in shape, you need to be strong and if your a little overweight,you can finally reach your goal and get rid of it. if you DO have rolls or a little belly(:(no offense)go work out at foxys or spectrum or where ever there is a work out place in your town.find a eliptical or a bike. those are the best things. the eliptical helps get rid of that stomach.(: but do be aware that it won't work very fast. pahha(:
then after ^^that:
yoga/pushups/situps
&stairs again
thursday:
jump rope-get a jump rope and jump away. try to jump 10 minutes. if you can do that, can you do 20? 30? try to beat your "score"if you wanna call it.
after ^^ that,
-fitness center
-yoga/pushups/situps
-&stairs
friday/saturday/sunday:
these days you do all of the above. try to beat your "scores" and after a month, if you do this every single day, you will get a workout done,a healthier body,and your in shape. not to mention a daily habit. remember, theres nothing wrong with wanting to stay in shape after your sports.
hope i helped,
MOlly(:
]
More Questions: |