Warm Up and Stretching: The first step before beginning any muscle workout program is a short and sweaty warm up and lots of muscle stretching. Warm up exercises are beneficial because they set the body in motion, warm up the muscles, increase the blood circulation and thus avoid muscle injuries. Start with a little bit of stretching and light jogging at the same place. You can also do two sets of skipping, 40 reps in each set. Take a two minute breather between each set. Practice some warm up exercises before workout.
Upright Rows For upright rows exercise, use 3 moderately heavy sets of 8-10 repetitions. This traps workout is not as stimulating as the shrugs, but they do help to give a clean separation between the deltoids and trapezium muscles. You can grab a barbell at shoulder width apart or just outside of it, and then simply pull the barbell up to eye height. Makes sure you always keep your elbows higher than your hands. The motion should be in an arch, in the sense that you start with the barbell against your body but movie it away from the body as you go up, so that there are few inches between your eyes and the barbell when you get to that point. You can move your grip to isolate the outer traps, or out to hit more of the deltoids and the inner trapezius. Learn more about, dumbbell exercises.
Plan a Whole Food Diet Consuming more calories does not mean that you devour on packaged and processed foods. Make sure that you are eating healthy foods as sources for proteins (whey, eggs, milk, poultry, meat), complex carbohydrates (brown rice, whole grains) and fats (olive oil, fish oil, nuts). Also, add lots of fruits and veggies in your diet.
Aerobics: Aerobic exercises are here and it’s here to stay. A rage among people of all ages, it’s fun, peppy and effective. You do a lot of aerobic moves on fast paced music which indirectly tones your muscles. More and more people are opting for it because you lose more calories in less time and you don’t face any muscle or bone injuries. Always begin your aerobics session after a warm and sweaty workout. Many people feel that aerobics is complicated, but if do it step by step it’s an exercise which has a double dose of fun. My advice, enroll in a class and see the results for yourself. You would like to read on build muscle without weights.visit website http://www.mydailyprogress.com/index.php/cws/forum/member/85562/
Abdominal Crunches: Crunches are the most popular and oldest ways to have a lean stomach and some attractive abs. Lie on an exercise mat on your back. Your knees should be slightly bent and keep you torso as flat as you can. Your hands should touch behind your head, and elbows should be pointing out. Pull your torso up, until there is little distance between your knees and chest. You will feel some tension in your abdomen muscles. Make sure you are not pulling on your neck with your hands. Your eyes should be focused on the ceiling. Slowly lower your torso back to the floor. Perform three sets of 15 reps. Also read on some abdominal muscles exercises.Go to site http://iflry.org/members/shawn95wilkerson.aspx
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