Showing posts with label body building workout. Show all posts
Showing posts with label body building workout. Show all posts

Workout Routines For the Office

Workout Routines For the Office
Most office-based employees spend a great deal of time at their desks in a sitting position with no physical exertion or cardiovascular strain beyond typing. When additional hours in the week are necessary for an employee to complete their necessary job functions, it can be difficult to find time for exercise. Working out in the office - at a desk - is one way to maintain physical activity while remaining stationary. Before pursuing any consistent workout routine at the office, be sure that the body is in acceptable physical shape and stretched appropriately. One quick way to stretch the body is as follows:
1.) Sit with both feet on the floor and the back in a straight, upright position.
2.) Reach arms around one side of the body to grab the chairback while keeping head as stationary as possible.
3.) Hold stretches with abdominal muscles twisting for 15-30 seconds.
4.) Return to original position and repeat stretch to opposite side
Abdominal muscles are often the victim of an under-worked office body. Core muscles surrounding the abdomen and the back can get knotted and weak without regular exertion. One exercise for these muscles while sitting in the office is as follows:
1.) While sitting up straight in an office chair, contract the lower abdominal muscles, pushing the lower back out into the lower half of the chairback. Hold this crunch for 5 to 30 seconds and repeat until fatigued. Be sure the shoulders, hips, and ears are all in vertical alignment.
Although the tasks of an office worker may be conducive to the development of muscles in the hands and fingers, there is not enough consideration made for the ongoing health of shoulders and arms. By spending a bit of time each day focused on the continuing strength of the upper body, posture will improve and soreness should decrease after multiple hours in a sitting position. One extremely efficient arm exercise for an office workout routine is as follows:
1.) Grab a book, paperweight or water bottle with one or both hands and hold it in front of the body at shoulder height.
2.) Lift arms slowly up without breaking the elbows to a completely vertical position. The biceps should be just outside each ear.
3.) Break at the elbows, bending to drop the weight behind the head and hold at a 90-degree angle for 15 seconds.
4.) Complete each motion in reverse until the weight is back to its starting position in front of the body
Posture is an optical trick that can make the body appear taller and stronger. Office chairs do not often promote the appropriate posture until adapted to the individual's ergonomic specifications. Many work environments offer ergonomic assessments to prevent back problems among employees. If an ergonomic assessment is not available to you, remember these three points:
1.) The arms should bend at the elbow at no more than a 90-degree angle
2.) Wrists should be straight through the hands to the keyboard or desk
3.) The head should rest comfortably above the shoulders, avoiding any hunch or lean to the workstation

Workout Routine for Improving Posture

Workout Routine for Improving Posture
A proper, natural posture not only gives a good look, it is also less demanding on the body. An upright posture ensures proper stacking of major body joints and can be maintained with less muscular effort. There is low level of strain on ligaments and other body parts and weight of the body is adequately distributed over the body structure.
As the posture starts deviating from its natural, upright position, different parts of body are strained unnaturally causing numerous complications. However, the problem can be resolved by designing your workout routine properly.
It was long time back when our ancestors moved out of their natural habitat. Earlier, in natural surroundings, they got plenty of exercise hunting, climbing tress, and generally fending for themselves. They maintained natural posture and gait.

Now the compulsions of our modern day life have forced most of us to develop faulty posture. The damage starts in the childhood when children sit for long hours with hunched back in the classroom or playing computer games. The sedentary lifestyle does not make things any easier for them.
When a child sits in front of the computer with "rounded" back and head drawn forward, the position of the body puts extra strain on various parts. The back is stretched and the muscles in the front of the neck are extended for considerable period. As the child repeats the act the adverse effects of the strained body position keeps accumulating. Gradually a fertile ground is prepared for start of aches and pains.
Not only that, the natural sense of balance is also affected. As hunching the back and jutting head forward becomes a habit, the body's sense of balance reconciles with this new position. As a result the new posture becomes "normal".
A right handed person uses his muscles on the right side more than his left muscles. Unless he does proper exercise to work up his muscles, he will develop asymmetrical posture. This development may not look apparent but will be discernible to the trained eyes.
As the child grows he continues with desk-type occupations and sedentary lifestyle. The faulty posture causes more and more problems with increasing age. Muscle spasms and fatigue, pinching of nerves and blood vessels, strain to the ligaments are some of the potential sources of trouble. Inactivity of the joints can cause inflammation and arthritis. Even more severe ailments cannot be ruled out.
Though we may not be able to do much for the compulsions of modern life, we can improve our posture by properly designing and following a workout routine. Before I talk about workout routine I must mention that the persons with medical problems should seek expert advice before starting regular exercise.
Whatever set of exercises you start, all major muscle groups should get adequate exercise. These may include muscles of legs, arms, shoulders, abdominal and pelvic area and neck. There should be exercises for gently stretching and contracting the back such as forward bending, backward bending, sideways bending, twisting of upper body keeping the feet unmoved. These exercises, beside giving other advantages, will keep the back bone supple and flexible.It is needless to say that you cannot improve your posture in isolation. Your workout routine will improve your overall health including your posture.

Ab Exercises using 2 Abdominal Crunch Workout Routines

Ab Exercises using 2 Abdominal Crunch Workout Routines
When you are exercising to get six pack abs, you must ensure that you follow the proper ab exercise techniques because this is vitally important and will determine the effectiveness of your exercise. You have to continually educate yourself on the health fitness way to correct exercise technique that will have you achieve 24 hour fitness.
In order to remain injury free and allow you to train longer without any forced layoff, you have to adopt a proper ab exercise routine. Proper ab exercises not only enables you to develop muscle and fitness but also ensure that you are doing it safely and consistently. If you are doing weight training, proper ab exercise technique also allows you to improve your overall strength and lift more weight.The same goes for abs training, you have to adopt proper ab exercise technique to train your abdominal muscles, especially when you are doing it with added resistance. The last thing you want happen to you is a back injury that will keep off the gym or any ab workout routines.
Here are 2 intermediate abs exercises using an exercise ball that will help you to get the six packs. Remember, when you are performing these ab workout routines, you must make sure to follow proper technique.
1. Medicine Ball Abdominal Exercises
This abs workout is good for training both your lower and upper abs. A good lower back strength is needed in order to perform this ab exercise properly.Lie on your back with your back pressed firmly against the mat. Place the exercise ball between your feet and a medicine ball of appropriate weight in your hands. Place your hands holding the medicine ball above your head; do not let your hand or medicine ball touch the floor.Keeping your arms straight and your knee slightly bend, lift your legs up using your lower abs while crunching up with the medicine ball by contracting your upper abs. Meet and touch at the top and then lower yourself back down.Open your body back up by lowering yourself back down to the starting position, making sure that the medicine ball and the exercise ball do not touch the floor, and repeat the action.
2. Abdominal Crunch
This exercise is great for training the upper abs. The exercise ball is used to keep your lower body locked in position which forces the upper abs to lift your body up towards your knees.
Lie on your back with your back pressed firmly against the mat and with your legs up and knees bent at 90 degrees. Place an exercise ball on top of your legs and have it rest on your shins. Place your hands by the side of your ears.Keeping your lower back on the floor, slowly lift your shoulders off the floor by crunching up towards your knees by contacting your upper abs. Make sure that your exercise ball stays in place on your shins when you are crunching.
Slowly lower your body back onto the floor and repeat action.
Are you interested to learn the scientifically proven 21 individualized abdominal training that will help you accelerate your route to getting those picture-perfect 6 pack abs in 8 weeks or less.

Weight Training Workout Routine

Weight Training Workout Routine
Choosing a training program for your particular body is the most important step to building muscle and gaining weight.
 Just because one workout routine helps someone gain weight and build muscle that doesn't mean it will help you. You have to figure out your body type and then pick a training routine that fits your specific needs.
The first step is finding out how easy you can put weight and muscle on. If you gain weight and muscle easily, you should have no problem finding a training program and gaining weight. For people who struggle to gain weight and build muscle, it is even more important to find a routine that fits your specific needs.
People that don't build muscle too easily are called hardgainers. Their muscles recover slower than other people's do. This means they need more rest time in between workouts so their muscles can fully heal.
 When they lift with tired muscles, it does a lot more bad than good. You actually have a better chance of weakening the muscles than strengthening them. You are also more susceptible to injury and illness.
A workout routine that fits a hardgainers needs is one with less time in the gym and more time in between gym visits. Three to four one-hour sessions is ideal.
 This gives the muscles time to recover and will give the hardgainer the best muscle growth.
Developing good eating and sleeping habits is also vital to weight gain and muscle growth. Mixing in small, healthy meals during the day to supplement breakfast, lunch and dinner is essential.
 Taking a protein shake right before bed will also trigger muscle growth. Sleeping 7 to 8 hours each night is vital. This is when the muscles grow the most.

Workout Routines At Home

Workout Routines At Home
There are so many excuses not to work out. Sometimes we think it's too hard, and others feel really intimidated to walk into a gym. I've worked with some beautiful women that are a bit over weight, and they tell me that when they walk into the gym, and they see all the knuckle dragging muscle heads grunting and sweating, and they feel intimidated to even approach any of the weights. It makes them feel as if they don't know what they are doing.
In reality, those muscle heads are really nice guys. They know that you have to start somewhere, and there is no judgement from them. In fact, they would be happy to help if asked a question. Regardless, I tell my clients that, and they still feel nervous about going into the gym on their own.
So, there are lot's of workout routines that you can do from home. You can always grab the most popular exercise DVD and do that on your own. And there is always the fitness channel. Those are the easiest to do, because you have someone you can follow. Find something you enjoy and that you will stick with.
I've even seen some videos that incorporate holding your baby for new mom's. The mom gets exercise, and the baby enjoys it, because they are getting some valuable play time with mom.
I used to travel a lot, so, this at home routine, I call it the 'hotel exercise routine'. Something I could do in my hotel room without requiring any weights or extra fitness equipment. I start out warming up. If I have some stairs somewhere, I might warm up going up and down the stairs slowly at first, and then eventually, as fast as I can. I do this for about 20 minutes. If there are no stairs, I just warm up with some jumping jacks, squats, push ups, and jumping as if I had a jump rope. I call them no rope jump ropes.
After a sufficient warm up, I like to do a bit of stretching. I take a deep breathe in raising my arms above my head, and on the out breathe I reach my hands all the way down to my toes. Feet are a bit wider than shoulder width apart. I press my lower back towards my legs and get a great stretch down the backs of my legs. 

(Hamstring muscle group). Then, I walk it over to my right leg, then my left leg, then back to the middle. I walk my feet in together from there so that I am still touching my toes. I bend the right knee and stick my hip out, then alternate left knee, and back and forth until I feel sufficiently stretched. I roll my vertebrae up slowly, one vertebrae at a time to a standing position.
Now, for the at harder portion of the at home workout routine. I start with 20 push ups, 20 sit ups, 20 squats, and 20 lunges on each leg. If I have something I hold onto, like a desk or a bench, I will do 20 tricep presses.
 You are sitting on the edge of the bench or chair, your feet in front of you, and your palms facing behind you. You grab a hold of the chair, and you dip yourself down, using the backs of your arms to press you back up.

Designing the Best Workout Routine for Your Fitness Goals

Designing the Best Workout Routine for Your Fitness Goals
The truth is that the best workout routine is an individual thing not a one size fits all solution. It isn't just about the exercises but the way the routine fits into your life as a whole. Here are some tips to remember to help you decide whether a workout routine will be right for you.
1)The simple way is the best way 
It really doesn't have to be so complex. Mind blowing science is fine if you like that sort of thing but the best workout routines are the kind you can actually do! Getting in shape is still as straightforward as ever, and the best routines help to keep it that way for you.
2) Enjoy the routine 
There are enough routines in life and work that aren't fun. Don't make your workout one of them, choose one that suits you. Enjoy your exercise; there are no hard and fast rules about what you have to do, so do what you like to do. The chances are that if you don't you'll just become another miserable looking person on a runner or rower, and there is more to life than that.

3) Save yourself time 
A workout should be effective and efficient at the same time. Even if you had the time to spend your life in the gym to get results, you don't need to. You can get the results you want without giving up your life to the gym; you just have to know how to workout the right way.

4) Go after your goals 
A workout needs to deliver the kind of results you really want if you are going to stick with it. That means your real goals, not whatever the latest fitness buzzword is. There are a load of cool sounding fitness measures you can go after such as aerobic capacity, functional fitness, static strength; but if you're like most of us you probably got into health and fitness because you want to look good in your underwear. That's a good reason too, just make sure your workout reflects this, and workout for what you want.

5) Suit yourself 
Your routine is just that; yours, so make sure you own the workouts, and not vice versa. Let your workouts fit into your life and enjoy fitness on your terms. It's the future.