|
How can I get more toner in my body?
I really want to lose some weight in my body, what are some exercises I can do?
[ ]
Want to answer more questions in the Health & Fitness category?
Maybe give some free advice about: Sports?
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- do about 100 push=ups a day. I know that seems like a lot. But there's 24 hours in 1 day. That means that you don't have to do 50 push-ups all in one. You can do 10... then break for 10 minutes... then another 10... then break. and keep on going. What I always do is do however many push=ups it takes for a commercial in the TV to end. Then when the show comes back on, i'll watch it.
Go to your local gym or if you have some dumbbells at home, find your appropriate weight (for me its 20lbs per arm) but you can start off easier. And lift dumbbells.
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- Do about 200 situps a day. ((again, its not that much if you do like 20 and then break, 20, break etc.))
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.
this is one of my favs., its called the BOAT. and its kinda hard to explain but i'll try my best. Lay down on a flat surface on your back. then sit up and bend your knees ((so a sit=up position)) now lift your feet off the ground so the only thing touching the floor should be your tailbone ((right above your butt)). Extend your arms out in front of you and just be in that position for 1 minute. You are probably going to start shaking because whenever I do it, I always shake. But thats a good thing because then you know it's working your muscles. If you don't feel it, then try leaning backwards and extending your legs out a little ((keeping them bent still))
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-
find a wall, then lean on the wall with your back against it but have your feet out a little. then bring your toes up and slowly let them down but don't let them hit the floor. Then again raise them up and slowly let them down. Do about 100.
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.
If you follow all of those steps, then you'll definitally reach your goal. You just need to have the right attitude and never quit. Don't throw away all of your hard work!!
-volleyball2150
]
More Questions: |