Hi Guys
I thought this was a good thread to start..if people could provide exercises for particular areas, such as:
-Bottom
-Love handles (sides of stomach)
-Firm stomach
-Firm arms
-Firm legs
It would be great if people who provide these exercises are people who have actually tried and tested these…otherwise if u do know any and havent tried them..still feel free to post them! Thanks
Thanks
Re: Exercises for specific areas
For abs I really like bicycle crunches - but with slow controlled motions. Start with 15 and 2 reps
Buld up to 20 and 3 reps. (works everything from obliques, and upper and lower stomach)
So now you got
FAT or (phat)-Bottom
-Love handles (sides of stomach)
-FAT stomach
-FAT arms
-FAT legs
errrrr NO!
But Im sure this thread will help people with different problem areas..
u shudnt assume everything u know!
Love handles
Rotary Torso, 5 sets of 25 (each side)
-stomach
*Various Ab exercises
*
-arms
*Normal weightlifting/dumbbells *
-legs
*
Rely on intensive cardio*
so what should be a weekly workout routine for resistance training...for women...and this is for weight loss and body toning..i want full body workout but i know this also that all the muscles can't be targeted in one day but at one website i found this
Here's a simple, basic routine that will target each muscle group (and should take about 30 minutes):
• Chest: Do 10-12 chest presses with B dumbbells.
• Back: Do 10-12 (each side) back rows with B dumbbells.
• Biceps: Do 10-12 (each arm) bicep curls with A dumbbells.
• Triceps: Do 8-10 kickbacks with A dumbbells.
• Shoulders: Do 10-12 shoulder presses with A dumbbells.
• Upper legs: Do 10-12 squats with B dumbbells.
• Legs: Do 10-12 lunges with A dumbbells.
• Calves: Do 10-12 calf raises (each leg) with B dumbbells.
• Abdominals: Do 10-12 crunches.
That's it! Simply follow that routine and you've strength trained your entire body!
how can this be split up?????
from another i found this routine
monday:
Squats (With dumbbells)...
Dumbbell rows
Lateral Raises ..........
Decline bench sit ups
Wednesday:
Dips
Bench Press (With dumbbells)
Curl
Calf Raises
Friday:
Squats (With dumbbells)
Dumbbell rows
Lateral Raises
Decline Bench sit ups
Saturday:
Dips
Bench Press (With dumbbells)
Standing military press (With dumbbells)
Calf Raises
the missing days r the rest days...i dont know whether i should follow this or not..can someone help me in this regard? i want to combine my cardio with this resistance training(cardio i am already doing..its been 2 weeks now) ..so what according to u guys should be the weekly workout plan?how many sets and how many reps for a beginner for each exercise?
i love the stability ball. There are many exercises you can do by combining the stability ball and dumbells (weights) to get awesome resistance training. e.g. you can do squats by placing the ball on a wall directly behind your lower back and lean against that....at the same time hold dumbells in both hands. as u squat down, also pull up the arms, that way you save time by working out both your thighs/butt and biceps. and with doing any kind of squats dont stand all the way up (keep knees slightly bent always to avoid placing too much pressure on them)
i do crunches on the stability ball..its different from doing it on the floor (which does not work your back). also you could sit on the ball with your stomach sucked in, back straight, with dumbells in both hands, then you lift the right leg and pull up the right hand at the same time (working out the abs, arms)
there are machines at the gym that work your abs and for hips too. most beginners start with doing 8 reps (one set of 8 reps for each exercise)
the important thing is though that you dont take too much rest between exercises. even when weight training, its great not to take too many breaks in between the weight lifting because then your heart rate does not go up...you wanna be soaked in sweat and panting by the end of your workout and that wont happen if you start walking around, chatting, listening to your music in between workouts & you wont get the max benefit from the workout. and ofcourse, it saves time..you can get a good workout with weights in half an hour if you do them all one after the other without taking breaks.