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Advicenators discussion: [Target] Exercises
ductape_n_roses wrote Saturday August 4 2007, 11:51 am:
Before you begin to read, if you want abs or defined muscles, you need to lose excess fat first! These won't help much in losing that fat so go read my other topic Losing Weight first!
Shoulders:
Stand with feet shoulder width apart. Have weights in both hands, bent at the elbow at a 90 degree angle. Now, flap your arms SLOWLY like a chicken, going up and down. Do 2 reps of 8. [Yes, it does sound silly but it works]
Biceps:
Stand with feet shoulder width apart. Have weights in both hands, arms straight down your sides with palms facing out. Bend at the elbows slowly. 2 reps of 8.
Stand with feet shoulder width apart. Have weights in both hands, arms straight down your sides with you palms facings your body. Bend at the elbow, with your hands coming up straight, as if you were leading with your thumbs up to the air. 2 reps of 8
Triceps:
Stand with feet shoulder width apart. Bend slightly at the knees and at the waist. Brings your arms up with elbows above your back, bend. Hold weights in both arms and pull your arms out straight behind you. 2 reps of 8.
Chest:
Push ups really help. It helps your arms, too. I'm pretty sure many people know what push ups are. But just a reminder: Make sure your back is flat and not arched. Pull your tummy in.
Lay flat on your back with arms spread out so that your body makes a "T" shape. Have weights on both arms and bring them in straight so that your hands touch straight above your chest.
Back:
Lay on your stomach with arms spread out so that your body makes a "T" shape. Now, from that position, bend your arms at the elbow so that for 90 degree angles [You should look kind of like a cactus?] From that position, lift your entire arm up and down slowly. 2 reps of 8.
Outer thighs:
Lay on one side with one elbow propping you up a bit and the other arm in front for balance. Legs should come in front slightly, straight out. Lift your top leg up and down slowly. 2 reps of 8. Switch sides and do the same.
Have a chair for balance. Lift your leg out and up while you're standing. Erm, bring your leg in and out? It's like the above exercise, except standing. 2 reps of 8. Switch sides.
Inner thighs:
Lay on one side with one elbow propping you up a bit and the other arm in front for balance. Legs should come in front slightly, straight out. From that position, either bring your top leg up high and grab it with your balancing hand or if you're not that flexible, simply bend it at the knee and place your feet on the ground behind your lower leg. From either position, bring your bottom leg up and down. 2 reps of 8
Lay on your back, bring your legs up to a 90 degree angle [If you're not that flexible, any angle will do] and make sure it's STRAIGHT. Now, make a 'V' shape with your legs and close them. Open them. Etc. 2 reps of 8.
Buns:
Alternating squats not only help with your buns but also with your thighs. How do you do them? Stand with feet shoulder width apart. From that position take, left foot back and squat down, coming back up with your "bun strength" Come back to the original standing position. Bring your right foot back and repeat. Continue like this at a faster pace. 2 reps of 8
Lay down on your back. Hands by your side [Or behind your head.] and bend your legs at the knee. [A basic crunch position] Now, lift your buns up and either do 2 reps of keeping it up there for 10 seconds or 2 reps of lifting up and down 8 times.
Get on your hands and knees and make sure your back is flat. Go down to your elbows from that position. Lift your right leg up, bent at a 90 degree angle at your knee. Bring it up high and down a little. 2 reps of 8. Switch sides.
Upper Stomach:
Crunches. Haha. Cliche, but crunches.
Lay down on your back with your legs bent at the knee. Put your hands where your head and neck meet and support it there to reduce the strain on your neck, but by no means use that advantage to lift yourself up. Make sure your head does NOT touch the ground while you do this. Do all that with your stomach. Come off a few inches, go back down. Do 2 reps of 8 and pulse for 8.
Lower stomach:
Get in a crunch position with hands by your sides [or behind your head that is ON the ground to make it a little advanced] Lift your legs, still bent, so that your knees are over your rib cage. Now lift up your buns and lower back off the floor a little. It's a very SMALL movement but if you do it correctly, it should help. 2 reps of 8.
Obliques:
Crunch position again with your hands on your head and neck for support ONLY. Make sure your head stays off the ground the ENTIRE time. Now, remove one hand and put it straight down your side and reach for your shoe...feet, whichever. Do 2 reps of 8. Switch sides.
Lay down on one side with your body in a straight line. Take the bottom elbow and bent it at a 90 degree angle so that you're elevated from the ground. So right now, you should be elevated form the ground with only your feet and elbow [and lower arm] touching the ground. You can hold it there in that position if it's hard enough. If it isn't, take your top arm, bend it at the elbow and place your hand behind your ear. Slow bend forward/down so that the top elbow touches the ground near where your bottom hand lies. This is pretty hard and you should do however many you can.
Calves:
Although running should help *cough cough* *hint hint* This exercise should, too, and it will also help your thighs.
Stand with your legs should width apart. From there, turn your feet out so that the toes are pointed outwards. From there, spread your legs are further and squat down but not so much as to having your knees over your feet. Does that make sense? If not, too bad. From that squatted position, lift your left heel up and down 2 reps of 8. Do the same with your right heel. 2 reps of 8. Now alternate 1 rep of 8 [left heel, right heel 1. Left heel, right heel, 2. And so on]
Stand on a step with your front half of your feet and your heels touching...air. Go down on your heel then up. Do 2 reps of 8. SLOWLY
So, by now, you probably got the point that I mention 2 reps of 8 a lot. That's just my suggestion. Feel free to go at your OWN PACE. If it's too much, slow down but don't get lazy. If it's easy, great, do more. And go slowly on all of these. Fast doesn't work. Slow works.
Tips:
Go slow.
Stretch to relax the muscles you worked.
Trouble Shooting:
I don't get what you are saying!
*Inbox me
It's too hard
*Work on it slowly and little bit at a time
I have suggestions
*Inbox me with them.
I don't know what stretches to do
*I'll make a topic for stretches
Hmm, I think that's about it.
~Emily
ductape_n_roses wrote Saturday August 11 2007, 1:45 am:
Compy and pasting works.
Plus. I am grounded from going out of the house with friends for the summer. What else can I do then to be a computer addict that has absolutely nothing to do and has outside communication by a chatting device? Haha.
ductape_n_roses wrote Sunday August 12 2007, 3:08 am:
Ohh, interesting.
Well, tell him that a random girl online told him Happy Birthday! Haha.
I'm mostly on the computer, too. Sad, but not really. Usually on storywrite.com. Although it was being very mean and didn't save my work three times in a row one night.
Ahh! Going to the Apple Store. Hip hip hooray?
Oh, that reminds me. I need to ask questions.
ductape_n_roses wrote Monday August 13 2007, 2:57 pm:
My iPod is working! Yay!
I just need to devise a smart, smart plan to download music [aka music I'm not allowed to listen to.] Then get an iTunes on this computer. Update my iPod and get rid of that smart iPod genius guy's stupid music and then delete iTunes and off to vacation!
Ahhh! I murdered Storywrite and Yahoo! Mail in my head for 5 min than revived them. Mail because it wouldn't let me open Lil Mikey's e-mails.
ductape_n_roses wrote Saturday August 18 2007, 1:27 am:
Haha yay merci beaucoup =)
Hmmm, now, for my evil plan: go read my stories on storywrite.com!!!!
Erm, yeah...hmmm.
The site's screwed up.
Try looking for a story titled:
Home [Part 1]
It should take you to that story and from there, click my user name. Yeah, long story. Well, not long, but I'm too lazy to type it out =P
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