Wednesday, February 17th, 2010
Are you looking for a fast, convenient, and effective way to exercise right from the privacy of your own home? Exercising using just your bodyweight is a great alternative to gyms, weights, machines, and other expensive equipment. Let’s take a look at several of the basics and benefits of bodyweight exercises for women.
Basic Exercises:
Push-ups are a great way to exercise your chest, shoulders, and arms. They also exercise your abs, back, and legs, as well as a variety of other stabilizer muscles. Give them a try in the traditional position or do them with your knees on the ground (when just getting started), and experience for yourself all the different muscles being exercised.
Crunches are fantastic way to isolate and exercise your abdominal area. Crunches are similar to sit-ups, but they isolate your stomach muscles better. Simply lie down with your back on the floor and your legs (bent at the knees) in the air. Cross your feet at the ankles, cross your arms on your chest (with each hand on opposite shoulder), and attempt to sit up by moving your torso and head toward your legs. Slowly go up as far as you can, and then slowly come back down. (Tip: Don’t come down all the way…this will allow you to keep constant tension on your abs and get the best results).
Squats are great bodyweight exercises for women. They isolate the major muscle groups of your upper legs and butt, as well as a variety of stabilizer muscles. The basic squat can be done by standing with your feet shoulder with apart, with back straight, head looking up (not down), hands behind head, and, keeping your weight centered over your legs with your heels on the ground, slowly bend at the knees until your upper legs and butt are parallel to the ground. Hold that position for a moment and then slowly return to your starting position.
Lunges are another exercise that really get results. Start in a standing position with your feet just slightly apart. Keep your weight well-centered so you do not lose your balance. Take a long stride forward with either leg until the knee of your opposite leg barely touches the ground, hold position for just a moment, and shift your weight backwards, returning to your starting upright position. Then repeat with your opposite leg. This will really target your thighs (front and back) and your derriere.
These are some great basic bodyweight exercises for women. These 4 exercises should really help you get started on targeting your core muscles. Both push-ups and squats can be done in slight variations (depending on how close or far apart your hands and/or feet are positioned), and can place more emphasis on different parts of your targeted areas. With push-ups you can target inner our outer chest, and inner and outer thighs can be targeted with squats.
There are also some nice benefits of doing bodyweight exercise. You never have to go to the gym to workout. This saves you time and money, and makes it very convenient to exercise. Another key benefit is you do not have to use or purchase weights and exercise equipment, which can be dangerous to use or expensive to purchase on your own. All of these exercises can be done in the privacy of your own home, allowing you to feel much more comfortable than you might at a gym where you may have an audience. You can do a bodyweight workout no matter where you are, at home or out of town, making it a very convenient and efficient way to exercise.
The biggest benefit is that all of these bodyweight exercises for women will help you get the results you desire. Looking to gain muscle? Wanting to shape and sculpt your legs? Hoping to tone up your butt? Maybe you are trying to firm up your chest, abs, and arms. More than likely you really want all of the above…a whole new and improved you, so to speak. Well, you can have it, and it won’t cost you a fortune. Simple bodyweight exercises are really all you need.
But there is one important key. You need to take action and get started. You are now officially out of excuses. So get started with some of these basic exercises today and start experiencing the benefits and results as soon as possible. You will be glad you did.
Matt Gray
http://www.articlesbase.com/women’s-health-articles/bodyweight-exercises-for-women-basics-and-benefits-of-bodyweight-exercises-for-women-719755.html
Technorati Tags: Ankles, Bodyweight Exercises, Crunches, Exercises For Women, Gyms, Knees, lunges, Major Muscle Groups, Push Ups, Shoulders, squat, squats, Stomach Muscles, Straight Head, Tension, Torso, Traditional Position, Upper Legs, Ups, Weights
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Monday, February 15th, 2010
i’d like to work out my shoulders, back, and chest, but only have 1 dumbbell. What are some good exercises.
I have been doing dumbbell exercises for 6 years (since I was in 7th grade) and I have tuned them well. I do bicep curls while standing up (biceps, obviously), shrugs (stand with arm down with bell, then lift shoulder only as high as can up past neck), and laying down to do a half bench press – high reps. I use two bells because it lowers tension and stress on the back (results from imbalance), and it is a huge timesaver (about half, of course). I also use them for push-ups while my feet are on a chair for maximum chest exercises, as well as hundreds of curls. Just with these exercises, my workout is 25 mins a day and I have gone from using 8 pounders to 50 pounders in that time, only every other day, and still rising. Good luck.
Technorati Tags: 6 Years, Bench Press, Bicep Curls, biceps, Chair Exercises, chest exercises, Dumbbell Exercises, Feet, Good Luck, Maximum, Pounders, Push Ups, Shoulders, Shrugs, Stress, Tension, Timesaver, Two Bells, Ups, workout
Posted in chest exercises | 4 Comments »
Friday, February 12th, 2010
What are the best chest exercises to do with dumbells?
Chest Press- motion similar to a push-up.
chest Flies- lying flat on a bench, palms facing each other lower arms to be straight with your shoulders, push your hands together at the end of the motion.
Technorati Tags: bench, chest exercises, Chest Press, Flies, Palms, Shoulders
Posted in chest exercises | 2 Comments »
Thursday, February 11th, 2010
i started working out not dat long ago, and i havent seen any improvment in my chest. ive seen improvement in my arms, in my back, in traps (shoulders), but no improvment in chest.
my workout is
Mon.-Chest, triceps
Tues-Back, Biceps
Wed-Shoulders
Thurs-Legs
Fri-Chest,Triceps
Sat-Back, Biceps
Sun-Shoulders
Can anyone plz help me out with my chest
Do your chest every other day.
and every week do a heavier weight
and don’t forget the protein bfore the work out 
Technorati Tags: biceps, chest workout, Fri, Legs, protein, Sat, Shoulders, Sun, Traps
Posted in chest workout | 2 Comments »
Thursday, February 11th, 2010
but only because it resulted from my ablation and i do get low oxygen with exerction( in the low 80’s, but the docs can’t find our why). I am only 22 so i have had the chest pain for 2 weeks now. The doc gave me treamadol but it makes me sick as a dog and didnot even help any ways. I do have a muscle knot right behind my chest in my shoulder blade. Help I am sick of going to docs and broke of it too.
Have you tried other painkillers aside from tramadol? you can try paracetamol or codeine phosphate. If only you can add some more details about the pain that you are experiencing. Describe the sign and symptoms. You will know if is is muscle pain when you don’t have the following sign and symptoms.
-central chest pain that radiates to the arm, shoulders, jaw and back.
-nausea and vomiting (not associated to drug intake)
-cold sweats
-light headedness
Technorati Tags: Ablation, Central Chest Pain, Chest Muscle, Codeine, Codeine Phosphate, Doc, Docs, Muscle Knot, Muscle Pain, Nausea And Vomiting, Oxygen, Pacemaker, Shoulder Blade, Shoulders, Sick Dog, Tramadol
Posted in chest pain | 4 Comments »
Tuesday, February 9th, 2010
I can’t workout on Mondays and Fridays so i had to work around it, is this safe and healthy for me? Am I repeating chest workout to close to eachother?
Tuesday- Chest/Biceps
Wednesday- Back/Shoulders
Thursday-Tris/ Legs
Friday-Rest
Saturday-chest/Biceps
Sunday-Back/Shoulders
Monday-Rest
*Repeat this cycle for about a month and a half
that’s deff enough time for ure chest to rest and heal…big muscle groups should fully heal in 48 hours
Technorati Tags: Back Rest, biceps, Big Muscle, Chest Muscle, chest workout, Deff, Fridays, Legs, Month And A Half, Muscle Groups, Shoulders, Tris
Posted in chest workout | 1 Comment »
Monday, February 8th, 2010
If you are new to bodybuilding, everything can be very overwhelming. The problem is if you ask a 100 people how to get started, you will get 100 different answers. I will try to answer some of the basic questions everyone asks:
Should I Join A Gym Or Workout At Home?
If you have access to a gym, this is definitely the best choice. There are too many distractions in a home. If you are a very discipline person, then working out at home may be an option. For the average person, home workouts do not last.
Once you decide where you are going to workout, you have to decide on a time of day that works best for your schedule. Try to pick a time that you know will have the least distractions. If you have a family and kids, try to get to the gym before work. Or see if you can get in a workout at lunch. Whatever you chose, just be consistent with your workouts.
An added benefit to joining a gym is you can work with a personal trainer and have a personalize workout routine setup for your body type. If you decide to workout at home, there are plenty of books and magazines that can help you setup a workout routine.
What kind of workout routine should I follow?
If you are just starting out, I would start out with a routine that hits each body part once a week:
Day 1: chest/Back/Biceps
Chest:
Dumbbell Bench Press – One warm-up set of 15 reps followed by 3 sets of 12 reps.
Incline Bench Press – Three sets of 12 reps.
Dumbell Flyes – Three sets of 15 reps.
Back:
Lat Pulldowns To The Front – One warm-up set of 15 reps followed by 3 sets of 12 reps.
One Arm Dumbell Row – Three sets of 12 reps.
Low Cable row – Three sets of 12 to 15 reps.
Biceps:
Straight Bar or EZ Bar Curls – Three sets of 12 to 15 reps.
Alternating Seated Dumbbell Curls – Three sets of 12 to 15 reps.
Day 2: Cardio
Half hour on the treadmill or elliptical trainer.
Day 3: Shoulders/Triceps/Abs:
Shoulders:
DB Should Press – One warm-up set of 15 reps followed by 3 sets of 12 reps.
Lateral Raises – Three sets of 12 to 15 reps.
Triceps:
Cable Pushdowns – Three sets of 12 to 15 reps.
EZ Bar Skull Crushers – Three sets of 12 reps.
Abs:
Crunches – Three sets of 20 to 30 reps.
Day 4: Cardio
Half hour on the treadmill or elliptical trainer.
Day 5: Quadriceps/ Hamstrings/Calves
Quads:
Leg Press – One warm-up set of 15 reps followed by 3 sets of 12 reps.
Squats – One warm-up set of 12-15 reps followed by 3 sets of 12 reps.
Alternating DB Lunge – Three sets of 12 to 15 reps.
Hamstrings:
DB Stiff Leg Deadlift – One warm-up set of 15 reps followed by 3 sets of 12 reps.
Calves:
Standing or seated Calf Raises – One warm-up set of 15 reps followed by 4 sets of 15-20 reps.
Day 6: Optional Cardio
Half hour on the treadmill, elliptical trainer or fast walk.
Try to keep a journal of your workouts (including weights and times). This will help you keep track of your progress. Following the workout for a few months increasing the weights whenever you can. Try to keep strict form to avoid injury.
Should I use nutritional supplements?
Definitely! When you workout, you are breaking your muscle down. Your body requires nutrients to build the muscle back up. Building muscle is 10% working out and 90% nutrients/rest. You build your muscle when you are resting.
If I have to pick the top bodybuilding supplements, it would be in this order:
a)Multi Vitamin – Make sure your body has all the necessary nutrients, antioxidants and minerals to build muscle.
b)Whey Protein – Try to make sure you eat at least 1 to 1.5 grams of protein per pound of bodyweight if you are following a workout routine.
c)Creatine – Try for 5 grams of creatine a day. If you have a sensitive stomach, try Kre-Alkalyn.
d)Water – Water is not a supplement…but it is very important. Drinking lots of water keeps the muscles full and helps flush your body of toxins.
With the supplements listed above, also make sure you stick to healthy foods like oatmeal, egg whites, tuna, chicken, brown rice, vegetables, etc. If you need to cheat, do so in moderation. Try to stay away from processed foods, sugar and alcohol.
Eating small meals 5-6 times a day is more beneficial then 3 meals a day. It keeps your muscles fueled throughout the day.
By following the advice above, you will be well on your way to develop the body you dreamed about. The key to bodybuilding is consistency. If you stay consistent, you will succeed!
Warren Kuhl
http://www.articlesbase.com/health-articles/beginning-bodybuilding-questionsanswers-122993.html
Technorati Tags: Average Person, Basic Questions, Best Choice, biceps, bodybuilding, Distractions, Dumbbell Bench Press, Elliptical Trainer, Home Workouts, Incline Bench Press, Joining A Gym, Personal Trainer, Questions Answers, Seated Dumbbell Curls, Shoulders, Straight Bar, Time Of Day, Treadmill, Working Out At Home, Workout Routine
Posted in chest workout | No Comments »
Monday, February 8th, 2010
Look around you today and study other people’s posture and you will discover a shocking scenario. The vast majority of adults are standing or walking incorrectly to the extent that they could be creating muscle trouble for themselves without knowing it. Too much slouching, shoulders hunched, chest inwards are all too obvious as people are unaware of the benefits of good posture.
If a person’s body is in good balance it can maintain good posture with minimal effort whereby all the muscles are working in harmony to support alignment. In comparison, a body out of balance will find it tires quickly when working to strengthen weaker muscles.
But why should a person wish to discover good posture and then be able to maintain it naturally? By being able to maintain this will assist you in counteracting the effects of gravity brought about by aging. If you’re using your muscles to sit and stand as tall as your skeletal frame permits, you will be able to counteract the worst of the aging process that involves shrinkage and thus a reduction in height. The second benefit is though little effort is required to maintain a good posture, it will far exceed the problems with your feet, knees, hips, back, shoulders and the neck that are a direct result of historic bad posture over many years.
A third and great hidden benefit of maintaining a good posture is quite simply that you are strengthening the body to achieve better health. It really is good to realise that by the simple task of sitting and standing correctly by adopting good posture, you will be benefitting your health. Think of it as a workout. Yet you do not have to attend the gym or copy the action on a fitness dvd, it is continuous as long as you maintain good body posture.
You will need to discover and start practicing the methods of good body posture and to then recognise the body position and feel when the correct posture is attained. This will assist you when at times, and during the early days it is only natural, your body posture slips back to the original positions that the body recognises but has been doing you damage over perhaps many years. In addition, there is a need to become familiar with the correct exercises within your daily routine that will have the effect of reinforcing good posture habits.
With the desire for better posture and the health benefits it brings, many more people are turning to pilates as a natural exercise programme that can be undertaken in their own home at their convenience, which concentrates on complete muscle toning and ensures that a good body posture becomes the norm.
Michael Tasker
http://www.articlesbase.com/health-articles/good-posture-leads-to-good-health-726576.html
Technorati Tags: Aging Process, Alignment, Bad Posture, Better Health, Body Position, Correct Posture, Good Body Posture, Good Health, Good Posture, Gravity, Hidden Benefit, Hips, Knees, Minimal Effort, Muscles, Posture, Shoulders, Shrinkage, Skeletal Frame, workout
Posted in chest | 6 Comments »
Wednesday, February 3rd, 2010
Your core is vital in any workout. Learn some great tips on how to workout your chest with a resistance band in this free video.
Expert: Madison Chase
Bio: Madison Chase is a professional actress and personal fitness trainer in Los Angeles.
Filmmaker: Nili Nathan
Duration : 0:1:24
(more…)
Technorati Tags: arms, biceps, chest, exercise, fitness, Health, Isolation, Muscles, Shoulders, stretch, Triceps, workout
Posted in chest exercises | 3 Comments »
Tuesday, January 26th, 2010
I am 23 years 172lbs 5 feet 8 inches tall, wanted to ask you if anybody can tell me how to build monstrous shoulders and chest fast. I have been working out more then a month on my chest but I don’t see any results. I have been taking protein shakes to.
honestly, you need more patience. muscle isn’t going to build up monstrously in just 30 days. take my dad for instance… he was like 240 lbs a couple months ago. he goes to the gym everyday, runs 10 miles everyday, and only eats healthy. he is extremelyyyy fit right now. when you work out, always add a little more. another month or two and you’ll have a monstrous chest!
Technorati Tags: 23 Years, Dad, Patience, protein, Shoulders
Posted in chest | 4 Comments »