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No time for the gym? Too bored with the noisy environment of a gym? Always on the go? No excuses to skip training thou, you just need a few minutes to get beautifully toned and still with a strong heart with those sets I brought over to you. Today: shoulders, abs and cardio.

Warm up

Any workout should begin with a gentle warm up, even if you’re pressed for time. Not only does it maximize your workout, it minimizes the potential for injury. Do five minutes of jumping jacks or a quick jog to get your blood flowing.

1 – Dumbbell Unilateral Front Raise

Grasp dumbbells in both hands down grip positioned. Legs in a shoulder width apart and slightly bend, contracted abs. Position dumbbells in front of your upper legs with elbows straight or slightly bent.

Raise dumbbells forward and upward with until shoulder line. Lower and repeat one arm at a time without leaning forward. no need to go upper shoulder line.

3 sets of 10 reps (each arm)
8lb dumbbell

2 – Dumbbell Shoulder Press

On a fit ball seated position grasp Dumbbell slightly wider than shoulder width overhand grip from rack. Position it near upper chest. Legs in a shoulder width apart well positioned on the floor, contracted abs.

Press dumbbell until arms are extended overhead. Return to upper chest and repeat without leaning back or forward.

3 sets of 10 reps with a 3lb dumbbell.

3 – Dumbbell Lateral Raise

Seated on a fitball, hold the dumbbells in your hands with your arms hanging straight, Keeping your arms straight, lift the dumbbells to the sides. Stop at shoulder height and return the dumbbells to the start position.

Keep your chest up and your shoulders down

No Shrugging the shoulders excessively, hunching forward or leaning back.

3 sets of 10 reps wit 8lb dumbbell

4 – Dumbbell Upright Row

Grasp dumbbells and stand with palms facing front of thighs, legs in a shoulder width apart and slightly bend, contracted abs.

Pull dumbbells to front of shoulder with elbows leading out to sides. Allow wrists to flex as dumbbells rises upward. Lower and repeat.

3 sets of 10 reps with a 20lb dumbbell.

5 – Straight Leg-hip Raise

Lying supine on bench or floor. Grasp sides of bench for support or use your hands below your hips, abs contracted, raise legs up by flexing hips while straightening knees until hips are fully flexed. Continue to raise knees up towards ceiling by flexing waist, raising hips from board. Return until waist, hips and knees are extended. Repeat slowly 15 times during 3 sets with minimum rest. You should feel a “burn” in the abs to know that you’re working them well.

6 – Fitball Crunch

Sit comfortably upright on the ball with legs flat on the floor and knees bent approximately at right angles to the floor. You should choose a ball size that allows this position of the legs and knees.

Place your hands across your chest or alternatively behind the head while ensuring you do not push the head too far forward. Keep the head and neck as still as possible when you do the exercise.

This sitting position may seem unstable at first, but you will quickly learn to balance by tensing your leg, hip and abdominal muscles.

Brace the abdominal muscles ready for the exercise movement.

Lean backward so that the ball slides slightly forward while you maintain your feet flat on the floor in the same position. Tighten the abdominals as you control the rollout back and forward.

You can extend this position to a point that is comfortable for you, but you should approach a horizontal position. Get a feel for how your buttocks and your back roll forward and back while in control of the ball.

Adjust your sitting position to make this rollout as smooth as possible. You may need to use a towel or at least ensure clothes with good grip while doing this exercise.

Do as many repetitions in a set as you like. You should feel a “burn” in the abs to know that you’re working them well.

7 – Inverted Cross row with resistance bands on the fitball

Lay comfortably upright on the ball with legs flat on the floor and knees bent approximately at right angles to the floor. Abs contracted. You should choose a ball size that allows this position of the legs and knees. Choose a small resistance band, at least half of the length of your arms wide opened, if you can’t find one, you can pick any other and try wrapping up around your hands so you can get the desirable length.

Grasp resistance band left stirrup with left hand and right stirrup with right hand, position both elbows at height of shoulders, one over other.

Stretch out resistance band by opening the arms wide to sides in a manner the band gets close to your chest. Hold arms vertically to trunk feeling the shoulder’s muscle contraction for a few seconds, return slowly and repeat 10 times for 3 sets.

Perform a workout cool down by stretching to reduce soreness.

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When you think about burning calories, do those awful visions of spending hours in a treadmill or even giving up your social life for a gym scary you away?

I know it does, it happens with me too, but no need to be that way. We can and must have fun while taking care of our body and mind health.

So here is a wide list of choices you can make to enjoy you time, having fun and still being healthy in your daily life, just take your pick.

1 – Walking to work: In these recession times, we can think smart and make even smarter choices for our health combined with our pockets. If you live at least 1hour from your work why dont give a try walking instead of driving, in a moderate pace you can burn up to 300 calories in 50 minutes according to your weight. You save gas, give a break to your car, help the environment and will see the results right away: your mood, your body, your skin and your pocket will thank you. Do this at least 3x a week.

2 – Go to the Mall: Have a light meal and go for a walk in the mall only with a bottle of water in case you feel thristy, spend 1 hour walking around just having fun and keeping track with the new fashion trends and you will get out of there with 200 calories spent.

3 – Cut Off the Elevator: Every 20 minutes you climb up the stairs you spend 200 calories and tone your calves and tights, but careful with knee problems, you dont need to do that everyday.

4 – Going to the Supermarket: 1 hour pushing the cart takes 200 calories off of you, just be careful not going with an empty stomach to not fall in temptation.

5 – Take a look at your closet: Organizing a 6 door closed can burn up to 380 calories in one hour.

6 – Playing Nitendo Wii: 200 calories for 50 minutes of game.

7 – Jumping Rope: Go back to your childhood, remember good times and keep fit, 200 calories in 20 minutes.

8 – Playing Frisbee: Vacation time, sun, beach, kids and 180 calories in one hour you won’t see it pass.

9 – Swimming: Still at the beach go for a swim, you will have 200 calories less after 20 minutes.

10 – Play the golf: 200 calorias for 50 minutes.

11 – Car wash detailed: Detail clean your car for 40 minutes to burn at least 200 calories.

12 – Fitness Buddy: Take the dog for a walk, and try to maintain a brisk (about 4 mph) pace. Fido needs exercise, too! 25 minutes = 190 calories burned.

13 – Get Served: Call up a friend for a friendly game of racquetball or tennis. This is a good opportunity to catch up while you get fit! You don’t have to be a pro to have fun. Burn 218 calories in 25 minutes.

14 – Redisigning your room: 25 minutes of pulling, pushing, lifting furniture takes off up to 200 calories and a whole new designed room. Get up now!

15 – Basketball: 250 calories for 30 minutes.

16 – Go Bowling: Do not camp with your family in front of thv, go bowling instead, you will spend 204 calories in 1 hour.

17 – Cycling: 30 minutes = 210 calories.

18 – Racquetball: 30 minutes = 240 calories

19 – Painting: Papering, Plastering, Scraping, Inside House, Hanging Sheet Rock will burn you 204 calories per hour spent.

20 – Mowing the Lawn: 40 minutes = 200 calories spent. U se the old-fashioned way.

21 – Keeping your garage organized will safe you a headache when you’re looking for your tools and will burn you 200 calories each 25 minutes of work.

22 – Hopscotch: 4-square, Dodge Ball, Playground Apparatus, T-ball, Tetherball, Marbles, Jacks, Acrace Games all those childrens game will burn 340 calories per hour.

23 – Get Groovy: Turn on your favorite tunes and make your living room a dance hall. If you have a partner, great! If not, it just gives you more room to get down. 40 minutes = 216 calories burned.

24 – Tidy Up: This one job seems to never end, but break out the broom, vacuum cleaner, and cleaning products. Make it a goal to keep moving and finish as quickly as possible to ensure your heart rate gets up! 40 minutes = Less 216 calories.

25 – Garden: Beautify your yard. Weed the flower beds. Spread some mulch. Trim the hedges. Plant some flowers. Work in the yard for 45 minutes and love the improvements. No yard? Help an elderly person in a neighborhood; it will be good for you both! 55 minutes = 205 calories burned.

26 – Go Relax, Go Fishing: 60 minutes = 200 calories.

27 – Baking a cake o making bread for the kids: 1 hour = 272 calories burned.

28 – Diving: 204 calories per hour.

29 – Stretching: 170 calories per hour.

30 – Weight Lifting: Light Workout = 204 calories per hour.

Calories consumption based on a 150lbs female. Wear cushioned shoes, keep your posture, do not over exert, respect your limits and keep on going. All those activities are best done with a partner so you can keep the motivation.

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July 2019
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