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Five Powerful
Exercises!
What if I told you that you could get in the best shape of your life even
if you didn't have time to exercise, even if you were
busy, and even if you didn't know where to start?
I'm talking about developing an enviable physique,
whether it means increased endurance and heart function,
tight and sexy thighs, butt and legs, or muscular arms.
There are tons of exercises that can give you results,
but if you want those results fast, why not focus on the
very best exercises - the "secret weapons"? Although
these exercises are well-known, you might not have
realized their importance or how to incorporate them
into your routine - until today.
#1 Squats: The squat is one of the most basic all-round
fitness exercises that you can do, and it is one of the
best. It works several body parts at once, including
your core, quads, hamstrings and calves.
No matter what you do, you should incorporate squats
into your routine. If you train for strength, squat
using a barbell or holding dumbells in your hands.
#2 Pushups: This exercise is no secret, but not enough
people take advantage of it. Many women and even men
still have weak, flabby arms and chests. The best way to
develop them is by starting to incorporate daily pushups
into your routine. They work the chest, shoulders,
triceps, back and abs (core).
The key with pushups is to incorporate different kinds
of pushups into one routine. If you cannot do a standard
“man” pushup, start with the “girl” version on your
knees. Then work your way toward doing regular pushups.
EVOLUTION OF THE PUSHUP:
#1 Wall pushup: Stand facing a wall. The farther your
feet are from the wall, the harder it will be. Lean in
toward the wall.
#2 Counter Pushup: Pushup leaning from the edge of a
counter.
#3 Knee Pushup: the standard “girl” pushup on your knees
#4 Feet Elevated: you've now reached the regular pushup
level, congratulations!
Other pushups that rule:
Wide Hands - place hands on the floor at a greater
distance apart (past the shoulders). This works even
more back muscles.
Close Hands - Place hands on the floor closer to each
other (maybe a foot apart or less). Very difficult. Feet
Elevated - Place your feet on a chair or other object
and push up from the ground.
More difficult. Handstand Pushup - This is my favorite
pushup EVER and the ultimate exercise to build strong
shoulders. If you're a man, you need to be able to do
this one.
Go to a handstand, your feet against the wall, then
lower your head to the floor and push up. If you can do
a few of those, you're good. To help you succeed in
mastering this pushup, you can first use your toes to
help you “crawl” the wall, or have a friend hold your
feet and help you through it. At first, your goal should
be to simply stay in a handstand with your feet facing
the wall.
#3 Walking or Running Hills: You want extreme health, a
fit body and a healthy heart? Try walking or running up
hills. This is one of the best exercises for overall
fitness. So go find hills in your area, and dare to walk
the hell out of them!
#4 Pullups & Chinups: Many women lack upper body
strength. Unfortunately, this can lead to injuries and
lack of ability, as many common movements such as
lifting a box (or a child!) require strong upper body
muscles.
It's wise for all women to strengthen these muscles by
working on the two best exercises for them: pushups and
pullups. Just because pullups and chinups are hard, it
doesn't mean women can't do them! In fact, you *should*
be able to lift your own body with your arms. In nature,
this sort of movement is very basic and in fact a matter
of survival.
And for men, the benefits of pullups and chinups cannot
be emphasized enough: you will build a strong back and
enviably muscular arms.
For women, I would set a goal to do at least 1 complete
pullup and 2 complete chinups, with a future “ultimate”
goal to do at least 3 pullups and 5 chinups.
To get started, use the assisted pullup machines at the
gym, or follow the following routine:
1. Hang for 30 seconds or as long as possible in the
position of having pulled your body up all the way from
a bar. You can use a chair to get in that position. When
you feel you can't hold yourself any longer, lower
gently in a slow and controlled manner. Do this 5 times.
2. Get on a chair and check out what kind of a bend you
need in your arms before you can successfully pull
yourself up. Then do it five times from there. Improve
from there.
3. Hang from a bar and see how far you can pull yourself
up 5 times in a row.
Do these three exercises 2-3 times a week and make sure
to warm up properly beforehand (by doing some jumping
jacks for a few minutes, for example).
For men, a good benchmark for strength would be to be
able to do a few series of 5 pullups with 10% of your
weight attached to your body (as extra weight).
#5 The Plank: This is a powerful isolation move used in
"Pilates and Yoga and it works the abs, back, arms and
legs as well as your internal abdominal muscles, which
is your core strength!
To do it, lie face down on mat with your elbows resting
on the floor next to your chest. Go to a pushup position
while resting on your elbows or hands. Then squeeze the
abs and keep your body in a straight line. Hold on in
there for 30-60 seconds and repeat as many times as you
can. Start by doing the plank on your knees and
gradually work your way up.
So there you have it, 5 powerful exercises that
*everyone*, man or woman, should include in their
routine for functional fitness and strength. Now, get
started and tell me about it!
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