Tuesday, April 26, 2011

New Exercise Plan!

This right here are the exercises that I will be doing from here on out. It's kind of long, and is divided up into two main groups and one sub-group:

Flexibility Warm Up Exercises and Calisthenics. Sub group in Calisthenics is Belly Fat Busters. 

Altogether, there will be 19 different exercises that will work your muscles. I know this sounds silly, but for anyone who will be doing these (or any other exercises for that matter) DO NOT FORGET TO BREATHE. You will be surprised how well any type of exercise will work for you if you just relax and breathe. If you tense up, you won't get the full effect. If you do these exercises correctly, you should be able to feel it in your muscles. You'll know it when it happens. 

Keep in mind, while doing these series of exercises, if you can't get it on the first try, it is normal, and don't be discouraged. Practice makes perfect, and as they say, no pain, no gain. Just do it as best as possible, and with regular exercising, it should become a little easier. Also, KEEP YOURSELF HYDRATED! Water is your best friend. I'm sure you'll be taking breaks in between exercises, so while you are taking a break, it is best to drink some water. Gatorade works too if you're a gatorade person. NO SOFT DRINKS.

Forewarning, there is a LOT of repetition involved.


Flexibility Warm Up Exercises

1: Arm Circles - With your arms straight out from your sides, rotate them counter clockwise 10 times, making a circle with a diameter of about 2 feet. Repeat in clockwise direction.

2: Twisters - From the same position, and with your feet spread about 30 inches, twist all the way to the right and hold for a count of 10, then to the left. Repeat twice more in each direction.

3: Toe Touches - Stand comfortably with feet slightly apart. Keep the legs straight, slowly bend over and reach as far as you can. Hold for a count of 5 seconds and repeat several times. (Do this how ever many times you feel comfortable with, basically).

4: Back Stretchers - With your feet spread apart slightly more than shoulder width, bend over and reach as far as you can between your legs and touch the ground. As before, do this slowly, hold for a count of 5, and repeat several times.

5: Achilles Tendon Stretches - Stand in front of a wall approximately 3 feet away, keeping your feet flat on the floor. Place your hands on the wall and lean forward, as if doing a push-up. You should feel your calf muscles stretching. Again, execute slowly, holding for 10 seconds and repeating several times.

6: Trunk Benders - With one arm extended up over your head and the other on the hip, slowly bend sideways at the trunk and hold for a count of 10. do this to each side several times.

7: Sprinter Stretches - From a squatting position with hands on the floor, extend the right leg backwards as far as possible and hold for a count of 10. Do this with each leg several times.

8: Sit and Reach - From the seated position, and with your legs straight out in front of you, bend over slowly. Try to touch your toes and put your head on your knees. Hold for a count of 10 and repeat several times.

9: Knee-Chest - Lie flat on the floor with your legs extended out and pull your right knee up to your chest and hold for a count of 5. Do the same with the left leg and repeat several times.

10: Groin Stretch - From the seated position, pull the heels of your feet as close to the buttocks as possible. Slowly press your knees down towards the floor. Hold for a count of 10, repeat several times. ( I hated this one!)


(Here is where it starts getting a bit more on the hard side)

1: Thighs Modified Knee Bends - With your feet as wide apart as your shoulders, your toes pointed striaght ahead, and your hands on your hips, squat until your thighs are parallel to the ground. Be sure to keep your back straight. Hold for a count of 5 and repeat several times.

2: Arm and Shoulder Extensors - There are two ways to do this. If you're like me and suck at regular push ups, then B is an easier way to get the same effect. Once you feel you have enough upper body strenght later on, you can always start doing regular push ups.

A: Full Push Ups - With your toes on the ground, lean forward and put your hands on the ground about shoulder width. Keeping your back straight, lower your upper body to the ground and back up again. Repeat several times.

B: Modified Push Ups - Same as above, except do these with your knees on the ground, not the toes. Don't forget to keep the back straight.

3: Back Benders - Lie on your stomach with your hands and fingers interlocked behind your head. Then raise your trunk up as high as you can. Repeat several times.

4: Calf Muscle Toe Raises - With your hands on your hips and standing erect, raise up on your toes as high as possible. To makie it a little harder, place a 2 inch board under your toes. Repeat several times.

5: Abdominal Sit-ups - From a position of lying on your back with knees bent at a 90 degree angle and your hands behind your head, come up to a sitting position. As you do so, touch your left knee with your right elbow and alternate knee touches thereafter. Repeat several times.

6: Side Leg Lifts - Lie on your side with your head supported by your elbow and hand. Lift your leg as high as possible and return to normal. Repeat for the other leg and repeat this process several times.

Belly Fat Busters

7: Reverse Crunch - Lie on your back on the floor. Bend knees, lift feet 6 inches off the ground. Slowly bring knees forward to the chest and lift your butt off the ground. Contracting abs, slowly lower legs to start position. Repeat 15 times. Breathe out on the way up, and in on the way down. Do 3 sets.

8: Oblique Crunch - Lie on your back and bend your knees. Place right foot across the left knee. Place your left hand at the side of your head, right hand on the floor. Curl body with a twisting movement, bringing left shoulder to right knee, then slowly lower your body to the ground. Repeat 15 times. Repeat with left foot across right knee. Repeat 15 times. Do 3 sets.

9: The "Bike" - Lie on your back on the floor with your hands behind your head. Bend knees and bring them towards your chest, lifting shoulder blades off the ground. Straighten left leg out to a 45 degree angle while turning your upper body to the right, bringing your left elbow toward your right knee. Switch sides and continue alternate sides in a pedaling motion, never letting your feet touch the floor. Do 15 reps, both left and right side. Do 3 sets.

Those last three SUCK! But there you have it. And by the time you are done doing all 19 exercises, if you are not breathing heavy, sweating, tired, and sore, you're doing something wrong! Hahaha~! Enjoy and I hope it works out for you.

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