The program is easy to perform, does not require a large space at home , and can be performed at your own comfort any time of the day. It is also affordable, since it only requires that barbell we mentioned earlier on, which you may already possess, and is not an expensive item anyway. You can buy starting sets of plates, and then add larger ones as you progress. The program is a perfect tool for persons who can not subscribe to a gym , because there is none located near them or they're too expensive.
The ability to perform the program at any time of the day does away with the "busy schedule" excuse as well. Stand up, feet shoulder-width apart; place the barbell straight on your trapezius and posterior part of your shoulders. Flex at the hip and then bend your knees and go all the way down as if sitting on a chair until your thighs are parallel to the floor. Lean your torso forward if you feel that your heels are unstable on the ground. Then get back to the initial position without locking your knees at the end of the movement. Remember that you must keep your back straight at all times.
Stand up, feet shoulder-width apart holding the barbell in your lowered arms, in front of you. Bend forward at the waist by flexing the hip. Keep your back flat and your head looking up. Tighten your buttocks and lock your knees while bending forward. Stop going down the moment you feel your hamstrings fully stretched and go back to the starting position. Place the barbell straight on your trapezius and posterior part of your shoulders. Place one foot in front of the other. Bend your rear knee and direct it toward the floor. Do not force your front knee to go forward. Repeat the movement without moving your legs.
Put the barbell on the rear part of your shoulders and start lifting up and down with your toes while keeping your back straight and your knees slightly bent. Lie down on your back in a semi-supine position. Hold the barbell above your chest with palms facing forward and elbows bent. Push the load upward to the full range of motion, keeping it in the same plane at all times. Don't hyperextend, nor lift your body at the end of the movement. This exercise can also be performed with a wide grip on the bar, which will increase the effort on the external parts of the pectorals.
The close-grip version targets the triceps and the inside parts of the pectorals; the difference is that you must place your hands around 8 inches apart on the barbell then lower it to your chest with your elbows pointing outward. Hold the barbell above your chest with palms facing forward, hands shoulder width apart, and arms extended up toward the ceiling.
Then, in an explosive motion , push up hard enough to come off the floor and hang ten for a second! Once back on solid ground, immediately head into the next repetition. Turn those stairs into a cardio machine—no magic wand necessary. Grab some dumbbells or household objects!
Beginning on all fours with the core engaged, slowly walk the hands forward , staying on the toes but not moving them forward. Next, gradually walk the hands backwards to the starting position, maintain stability and balance. This dance comes next. One of the most effective full-body exercises around, this one starts out in a low squat position with hands on the floor. Next, kick the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position.
Leap up as high as possible before squatting and moving back into the push-up portion of the show. Lie face down with forearms on the floor and hands clasped. Extend the legs behind the body and rise up on the toes. Keeping the back straight, tighten the core and hold the position for seconds or as long as you can hang. Starting in a plank position, place down one hand at a time to lift up into a push-up position , with the back straight and the core engaged.
Then move one arm at a time back into the plank position forearms on the ground. Repeat, alternating the arm that makes the first move. Slowly slide your back down a wall until the thighs are parallel to the ground. Make sure the knees are directly above the ankles and keep the back straight. Go for 60 seconds per set or however long it takes to turn those legs to jelly. Need more fire? Add some bicep curls. Stand with the hands on the hips and feet hip-width apart. Step your right leg forward and slowly lower body until left back knee is close to or touching the floor and bent at least 90 degrees.
Return to the starting position and repeat on the other side. Try stepping back into the lunge for a different variation. Time for a challenge. Complete a traditional forward lunge, then take a big step to the right and lunge again. Finish off the semicircle with a backwards lunge, then return to standing. Aim for 10 reps and then switch legs. Start by doing a normal lunge.
Instead of bringing that forward leg back to the starting position, raise it up off the floor while lifting the arms overhead. The leg should remain bent at about 90 degrees. Add weights to really bring the heat. Stand holding the arms straight out in front of the body, and raise the right leg, flexing the right ankle and pushing the hips back. Then lower the body while keeping the right leg raised.
Hold have fun with that , then return to standing.
Ready to impress some friends? Stand with the feet together and lunge forward with the right foot. Jump straight up, propelling the arms forward while keeping the elbows bent. While in the air, switch legs and land in a lunge with the opposite leg forward. Repeat and continue switching legs. Try to do 10! When lunging, step the left leg back behind the right , bending the knees and lowering the hips until the right thigh is almost parallel to the floor. Remember to keep the torso upright and the hips square.
Stand with the feet parallel or turned out 15 degrees—whatever is most comfortable. Slowly start to crouch by bending the hips and knees until the thighs are at least parallel to the floor.
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Make sure the heels do not rise off the floor. Press through the heels to return to a standing position. Start in a standing position with the feet together. Lift the right leg slightly , and lower the arms and torso while raising the right leg behind the body. Keep the left knee slightly bent and reach the arms as close to the floor as possible.
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Raise the torso while lowering the right leg. Switch legs.
Ready to add some pizzazz and cardio! Perform a normal squat, but immediately jump up , reaching the arms straight overhead. Aim for 15 reps, taking a quick breather before the next set. Stand with the feet hip-distance apart and squat until the thighs are parallel to the floor while swinging the arms up.
Straighten the legs, then lift up the right knee while swinging the left arm outside the right knee. Return to standing and repeat on the other side. Starting on the hands and knees, keep a flat back and engage the core. Raise the left leg straight back, stopping when the foot is hip-level and the thigh parallel to the floor. Balance for as long as possible, then raise the bottom right toe off the floor, tightening the butt, back, and abs try to be graceful here!
Hold for up to 10 seconds, then switch legs.
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This may be self-explanatory, but just in case—find a step or bench, and place the right foot on the elevated surface. Similar to other exercise, strength training may also help preserve brain function in later years. Before starting a weight training program, be sure to learn the proper form. Start light, with just one or two pounds. You should be able to lift the weights 10 times with ease.
After a couple of weeks, increase that by a pound or two.
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If you can easily lift the weights through the entire range of motion more than 12 times, move up to slightly heavier weight. Walking is simple, yet powerful. It can help you stay trim, improve cholesterol levels, strengthen bones, keep blood pressure in check, lift your mood, and lower your risk for a number of diseases diabetes and heart disease, for example. A number of studies have shown that walking and other physical activities can even improve memory and resist age-related memory loss.
All you need is a well-fitting and supportive pair of shoes. Start with walking for about 10 to15 minutes at a time. Over time, you can start to walk farther and faster, until you're walking for 30 to 60 minutes on most days of the week. These exercises won't help you look better, but they do something just as important — strengthen the pelvic floor muscles that support the bladder.
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Strong pelvic floor muscles can go a long way toward preventing incontinence. While many women are familiar with Kegels, these exercises can benefit men too. To do a Kegel exercise correctly, squeeze the muscles you would use to prevent yourself from passing urine or gas. Hold the contraction for two or three seconds, then release. Make sure to completely relax your pelvic floor muscles after the contraction. Repeat 10 times. Try to do four to five sets a day.