Seven Exercises That Will Give You Great Results

If you perform them properly, you’ll find these seven exercises to be incredibly effective. Whether you do them at home or in a gym, you’ll be able to see your results.  Proper technique is very important. If you aren’t very active, you may want to talk to your doctor before starting an exercise regime.

Walking

walking

What makes it great: Walking is an exercise you can do anywhere. You can hop on a treadmill, or you can go outside. The only thing required is a sturdy pair of shoes. 
What to do: If you’re new to walking workouts, start walking for about five to ten minutes. Keep adding minutes until you work you way up to 30 minute walks. Add additional time to each walk if you’re going to go faster or walk over hills.

Interval Training

Interval training

What makes it great: Interval training helps you to improve your overall fitness, slim down, and burn some calories. The concept involves mixing up the intensity of your workouts rather than sticking to one pace.
What to do: No matter what kind of exercise you’re performing, spend a minute or two performing it at a more intense rate. After that, drop back down for a few minutes. The ideal length of your intervals depends on how long your workout is and how much time you need to recover. You can perfect the pacing with the help of a trainer. Include intervals throughout your workout.

Squats

Squats

What makes them great: Squats are able to work a number of muscle groups at the same time, including your hamstrings, your glutes, and your quads. In addition, they can give you better balance.
What to do: Keep your back straight and stand with your feet a shoulder-width apart. Begin to bend your knees and lower your bottom like you would do if you were trying to sit. Make sure your knees stay directly over your ankles.




Lunges

Lunges

What makes them great: Lunges are similar to squats in that they can give all your major lower body muscles a good workout. They can help improve your balance too.
What to do: Keep your back straight while taking a large step forward. Your front knee should be bent approximately 90 degrees. Place your weight on your toes in back as you move the back knee towards the ground. Make sure it doesn’t touch the ground.

Push-Ups

push ups

What makes them great: Your core muscles are strengthened by push-ups, as are your shoulders, chest, and triceps.
What to do: Face downwards and put your hands on the ground, placing them a little more than a shoulder’s width apart. Try to keep your toes on the floor. If that’s too challenging, you can keep your knees on the floor instead. Either way, your body should be creating a straight line from your knees to your feet. Make sure you don’t let your abs and glutes rest. Bend at the elbows as you lower yourself down. Keep going until you’re close to the floor. Move back up by pushing with your elbows. Make sure your torso stays in a straight line the entire time.

Crunches

crunch

Begin by laying face-up, keeping your feet flat on the ground. Rest your head in your hands. Keep your lower back flat. Start to contract your abs, and in a single move, lift your neck, shoulders, head, and upper back up off the ground. Slightly tuck your chin. Move back down and repeat.

Bent-Over Row

bent over row

What makes it great: It gives your biceps and all your major upper back muscles a workout.
What to do: Stand, keeping your feet a shoulder’s width apart. Your knees and hips should be bent. Contract your abs, but don’t hunch your back. Leave your hands apart as you grasp weights below your shoulders. Bending your elbows, raise both your hands in towards your body’s sides. Stop, then move your hands back down.




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