Do you ever stand in front of the mirror dreaming about having the ‘perfect’ body? yea right, alot of people just wish to lose weight, but never really do anything about the situation. In this article http://dbolmusclesecret.com , we share with you several ways of getting rid of that body fat and getting that powerful body you desire.
Some of the exercises in the article include:
Crunch & Press (firms triceps and abs)
Loop band around a sturdy object near the ground. Lie with band behind you, knees bent, feet flat. Hold each end of band and bend arms so elbows point up with hands above shoulders.
Quickly curl head and shoulders off ground, then rapidly extend arms so they are straight out from shoulders. Slowly return to start position.
Triangle Press (firms shoulders)
Place right foot on center of band, holding ends in each hand. Step left foot about 3 feet to left, turn foot out, and bend knee into side lunge, keeping right leg straight.
Rest left forearm on left thigh, and bend right arm so hand is by right shoulder. Quickly press right arm overhead on a diagonal. Slowly lower. Complete a full set, then switch sides.
Half Curl (firms biceps)
Stand on band with feet a few inches apart. Hold ends with arms bent 90 degrees, elbows at sides, palms up (A). Quickly bend elbows, raising hands toward shoulders (B). Slowly lower to start.
Bench Press (firms chest)
Loop band underneath a bench or aerobic step and grasp one end of band in each hand. Lie back with knees bent, feet flat, and hands by chest, elbows pointing slightly down and out.
Quickly straighten arms toward sky without locking elbows. Slowly lower.
Seated Row (firms back)
Sit with knees bent slightly and feet flexed, heels resting on ground. Loop band around feet and grasp an end in each hand.
Keeping back straight, quickly bend arms and pull hands toward rib cage, elbows pointing behind you. Slowly extend arms.
Loop band around a sturdy object near the ground. Lie with band behind you, knees bent, feet flat. Hold each end of band and bend arms so elbows point up with hands above shoulders.
Quickly curl head and shoulders off ground, then rapidly extend arms so they are straight out from shoulders. Slowly return to start position.
Triangle Press (firms shoulders)
Place right foot on center of band, holding ends in each hand. Step left foot about 3 feet to left, turn foot out, and bend knee into side lunge, keeping right leg straight.
Rest left forearm on left thigh, and bend right arm so hand is by right shoulder. Quickly press right arm overhead on a diagonal. Slowly lower. Complete a full set, then switch sides.
Half Curl (firms biceps)
Stand on band with feet a few inches apart. Hold ends with arms bent 90 degrees, elbows at sides, palms up (A). Quickly bend elbows, raising hands toward shoulders (B). Slowly lower to start.
Bench Press (firms chest)
Loop band underneath a bench or aerobic step and grasp one end of band in each hand. Lie back with knees bent, feet flat, and hands by chest, elbows pointing slightly down and out.
Quickly straighten arms toward sky without locking elbows. Slowly lower.
Seated Row (firms back)
Sit with knees bent slightly and feet flexed, heels resting on ground. Loop band around feet and grasp an end in each hand.
Keeping back straight, quickly bend arms and pull hands toward rib cage, elbows pointing behind you. Slowly extend arms.
Squat to Chair
Procedure: Stand with your feet shoulder-width distance apart and your toes turned out slightly. Extend your arms forward and keep them parallel to the floor throughout the movement.
Bend your knees and reach your hips back as if to fully sit down on the chair. Lower your hips until you feel the chair underneath you, but don’t fully sit.
Touch the chair with your butt, then immediately press into your heels and stand back up to the starting position. That’s one repetition. Aim to complete 10 to 15 reps.
Reverse Lunge
Procedure: Stand next to a chair or sturdy object to use for balance. Hold a 5 to 10 pound dumbbell in your right hand and place your left hand on the chair.
Focus your effort on your left leg and take a large step backward with your right leg. Use the strength of your left leg to lower down until your right knee nearly touches the floor.
Press into your left heel to push upward, and step forward returning to the starting position. That’s one repetition. Aim to complete 10 to 12 reps on this side and then complete the same on the other.
Seated Overhead Press
Procedure: Begin seated with your back supported and 5- to 8-pound dumbbells resting at your shoulders. Sit up tall and ensure that your elbows are below your wrists.
Press upward so that your elbows are in front of your body, and not out to the sides. End with the dumbbells directly over your head, palms forward, with elbows fully extended, but not locked.
Slowly release down following the same pattern of movement, ending at the start position. That’s one repetition. Aim for 10 to 12 reps.
Procedure: Stand with your feet shoulder-width distance apart and your toes turned out slightly. Extend your arms forward and keep them parallel to the floor throughout the movement.
Bend your knees and reach your hips back as if to fully sit down on the chair. Lower your hips until you feel the chair underneath you, but don’t fully sit.
Touch the chair with your butt, then immediately press into your heels and stand back up to the starting position. That’s one repetition. Aim to complete 10 to 15 reps.
Reverse Lunge
Procedure: Stand next to a chair or sturdy object to use for balance. Hold a 5 to 10 pound dumbbell in your right hand and place your left hand on the chair.
Focus your effort on your left leg and take a large step backward with your right leg. Use the strength of your left leg to lower down until your right knee nearly touches the floor.
Press into your left heel to push upward, and step forward returning to the starting position. That’s one repetition. Aim to complete 10 to 12 reps on this side and then complete the same on the other.
Seated Overhead Press
Procedure: Begin seated with your back supported and 5- to 8-pound dumbbells resting at your shoulders. Sit up tall and ensure that your elbows are below your wrists.
Press upward so that your elbows are in front of your body, and not out to the sides. End with the dumbbells directly over your head, palms forward, with elbows fully extended, but not locked.
Slowly release down following the same pattern of movement, ending at the start position. That’s one repetition. Aim for 10 to 12 reps.
This article is a sponsored post, you can visit dbolmusclesecret.com to get full details on the article
44 Quick & Effective Ways to Lose Weight and How to Stay Fit, Healthy & Trim [photos]
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Reviewed by getitrightnigerians
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Exercise is good for health
ReplyDeleteExercises like cardio and strength training are some of the best things you can do to improve your health, all it takes is an hour a day and it will improve energy and reduce depression if you stick with it for a long time you will notice a better-looking body.
ReplyDelete