You don' t have to be mountaineer to appreciate the value of toning muscles through a resistance training program. The following exercises will help you build muscle and get toned.
Work your upper body with a resistance band. Step on the middle of the resistance band and take the other ends in your hands. Use the resistance provided by the band as you lift your hands up in front of your body, and then to the sides of your body, engaging your biceps, tripceps, and shoulders as you pull and release. Listen to your body as you challenge your upper body muscles, tailoring the resistance training workout to your body's needs. Work through series of pulls until you hit muscle failure and need to rest.
You can also use your own body weight to tone your upper body. Try getting into the traditional push up position to start. Work your body with a set of push ups and then shift into a plank position, holding it, all muscles engaged. Work your way from the plank into downward dog, pointing your buttocks to the sky, lengthening your legs, and leaning into your shoulders. Hold the position, allowing your shoulders to take the brunt of the weight. Stretch and repeat as needed.
Work your legs with a resistance band. Step into the center of resistance band and pull it up so it hooks on your ankles, and then walk sideways across the room, making sure you have to work against the band with every step. Side walk, using the band for resistance, from side to side until you feel the muscles fatiguing. Next stand on one foot and use the band for resistance as you kick in all three directions, feeling the resistance of the band with each kick. Switch legs and repeat until fatigued.
Work your legs and buttocks using your body weight. Slide into a squatting position, engaging your buttocks, keeping your legs at a 90-degree angle. Stand and repeat until you feel the burn.
All of these exercises will tone you up, at minimum cost to you. You'll get the best results if you buy an inexpensive set of resistance bands.
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