Tuesday, July 29, 2008

Get a Beach-Ready Body: 6 Great Exercises! Part 2

Get a Beach-Ready Body: 6 Great Exercises! Part 2
By Raphael Calzadilla - eDiets.com



The Lunge

Instruction: Perform 15 repetitions for two sets on each leg and wait 60 seconds between sets. Immediately go to the next exercise.

Starting Position:

Stand straight with your feet together.
Hold a dumbbell or cans in each hand with your arms down at your sides.
Movement:





Step forward with the right leg and lower the left leg until the knee almost touches the floor.
Contracting the quadriceps muscles, push off your right foot, slowly returning to the starting position.
Alternate the motion with the left leg to complete the set.
Key Points:

Inhale while stepping forward.
Exhale while returning to the starting position.

The step should be big enough that your left leg is nearly straight. Do not let your knee touch the floor.

Make sure your head is up and your back is straight.

Your chest should be lifted and your front leg should form a 90-degree angle at the bottom of the movement.

Your right knee should not pass your right foot. You should be able to see your toes at all times.

If you have one leg that is more dominant than the other, start out with the less dominant leg first.

Discontinue this exercise if you feel any discomfort in your knees.


Dumbbell Reverse Lat Row

Instruction: Perform two sets of 12 repetitions and immediately go to the next exercise.

Starting Position:


Sit on a bench with your feet close together.
Hold a dumbbell in each hand with your arms hanging down at your sides and palms facing one another.

Bend your upper body so it is parallel with the floor.
Movement:


Contracting the mid to lower back muscles, draw both arms toward your body and turn your wrists so that your palms are facing the ceiling. Keep your elbows tight against the body and stop when your arms are at chest level.
Slowly return to the starting position.
Key Points:


Exhale while lifting the weight.

Inhale while returning to the starting position Perform 15 repetitions and immediately go to the next exercise.


The Triceps Extension

Instruction: Perform two sets of 12 repetitions and wait no more than 30 seconds between sets.

Starting Position:


Stand with a dumbbell in your right hand and your left hand on your hip.
Press the weight over your head until your right arm is almost straight with a slight bend in the elbow at the top position.
Do not allow the weight to touch your head or neck area.
Movement:

Slowly bend your elbow, lowering the weight until your arm forms a 90-degree angle behind your head stopping before the weight touches your back.

Contracting the triceps muscles, slowly return to the starting position.
Key Points:

Exhale while returning to the starting position.
Inhale while lowering the weight.

After completing the set on the right side, repeat on the left side.
This exercise is not to be performed with large dumbbells. The technique is more important than the weight.

You can also perform this exercise while seated on a bench.
After completing the Triceps Extension, Immediately go back to power walking for an additional 20 minutes. Make sure to cool down for five minutes after your walk and then stretch for five minutes.

Perform the above routine (weights and cardio) three alternate days per week. In addition, perform the power walking exercise component one additional day with no added weight training.

Prepare for some serious perspiration and a slimmer, tighter, healthier body.

As always, please check with your doctor before beginning any exercise program.


Article from eDiets.com




Bookmark and Share
Related Posts with Thumbnails