While exercising is only a part of losing weight, it is very important to tone and strengthen one's muscles. Workout plans are designed to guide you in losing the weight, but every exercise regimen is usually tailored to the individual. Certain exercise tips can help lower body fat and strengthen muscles and be incorporated into your workout.
Stretching
The first and most important part of exercising is stretching. Stretching will stimulate your muscles and keep you from getting hurt. Simple stretching techniques will keep you limber and prevent your muscles from tearing during exercise:
In arm swings, stand straight up and hold your arms straight out to your sides and continuously yet slowly go in a circular motion for 30 seconds to warm them up.
Alternate toe touches stretch the lower body. Start by spreading your feet apart as far as you can while still being comfortable. Lean forward toward one leg and touch the toes on the foot with the alternate arm. Return to the starting position and go down to the other leg and touch the toes with the other alternate arm. Do these for about 20 reps, doing just one set.
The back stretch is the last important stretch and begins with you lying on your back. Start by bringing your knees to your chest with each hand placed underneath the backs of your knees. Roll forward until your feet touch the ground and then roll back so that you are flat on your back and in the starting position. After doing 10 to 15 rolls, you will be ready to begin your exercise routine.
Exercising
Work on one to two body parts per workout and they should be on different parts of the body such as biceps and chest, triceps and back and abs and legs. Do about three to five workouts per body part to keep yourself from overexercising, which will make you regress.
A sample workout for working your biceps and chest would include three sets of dumbell curls at 10 reps each for the biceps, alternating to your back doing three sets of deadlifts for 10 reps each. Going back to the biceps after letting them rest, do three sets of pull-ups that will work both your biceps and back before finishing it off with three sets of rows at 10 reps each.
But, as everyone's body composition is different, it would be in your best interest to just go to the gym and try a variety of exercises and see what works for you as curls may not work as well as reverse-gripped curls or other bicep exercises.
Cardio
Cardio is a very well-known weight less exercise, and certain variations can result in quicker fat loss. HIIT, or high-impact interval training, is designed to speed your heart rate and heighten your metabolism. Do cardio after exercise because doing it beforehand will use up much of your muscle-building tissues and cause you to actually lose muscle mass while working out. Going back to HIIT, doing the exercise in intervals will strengthen your body and greatly increase your cardio in general. Easily do this by starting at a slow pace for a minute and then turning that pace up as fast as you can go for 30 seconds to a minute. Then, go back to that slow pace for 30 seconds before picking the pace back up to a sprint for another 30 seconds to a minute.
After doing this for about 5 to 10 sets, your workout is complete and you are on your way to a lower body-mass index and a better figure.
0 komentar:
Posting Komentar