Post by fluffy2fit on Nov 14, 2006 17:31:14 GMT -5
For Arms and Chest
Pushups work the entire arm, chest, and shoulder area. They also strengthen some back muscles. They give fantastic results over time. Start with the easy version, called wall pushups, shown first. Work over time toward doing the more difficult counter version.
Note - Change hand position to change how your muscles are worked. Standard hand position works chest most, then shoulders and triceps. Hands close together works inner chest and triceps harder. Hands wide apart works shoulders and outer chest harder.
Wall pushups - Stand close to a wall. Place hands on wall about shoulder width apart between chest and shoulder level high. Keeping hands in place on wall, move your feet back until leaning slightly forward, with your hands supporting you. Keeping your body straight, slowly let your body come forward until your forehead is next to the wall. Slowly push yourself back away from the wall, keeping your body straight. Start with 5, if you can do more than that great if not it's a start!
Counter pushups - These are harder than wall pushups. Assume a standard pushup position with feet on floor and hands palm down on the counter. The "heel" of your palm should be on the counter edge. Wear shoes that won't slip!
Keeping body straight, slowly lower yourself until your face is as near the counter as possible. Then push slowly away from the counter until you reach starting position. Start with 5, if you can do more than that great if not it's a start!
The following exercises are from the Little Black Dress Workout on NS. Use soup cans or water bottles for weights if needed.
Tricep Dips: Tricep dips are a great exercise for toning your arms. To complete a "dip" you will need a strong chair or bench. Sit on it and place your hands next to you on the edge of the chair with your fingers pointed forward. Then lift your behind off the chair and bend down toward the floor. Gently raise back up again.
Bicep Curls: Bicep curls work the front and back of your arms. To perform this exercise, stand with your feet shoulder-width apart, arms at your sides with light dumbbells in hand. With your elbows at your side, lift the palms up towards the shoulder, pause, and slowly lower the weights back down to your sides.
These next toning exercises should be done in addition to the classics.
For each exercise, start out with 8-12 repetitions and work your way up to three sets of 8-12 reps, 3 times per week.
Lateral & Frontal Raises: This exercise will help tone both the front and sides of your shoulders. Stand with your arms shoulder-width apart, knees slightly bent, hands at your sides. Slowly raise the weights out to your sides, with your palms facing down towards the floor. Pause, and slowly lower weights down towards the floor. Then, slowly raise your arms up in front of you, pause and slowly lower them down towards the floor. (Repeat that set for 8-12 reps.)
Overhead Presses: This exercise will help tone the shoulders and the backs of the arms. Stand with feet shoulder-width apart, upper arms parallel to the floor with elbows bent at a 90-degree angle. Slowly raise the weights up towards the ceiling, pause, and slowly lower to start position.
Ok that's all the exercises that I can think of to be done in the kitchen. So next time you are waiting for that Mac & Cheese with Beef to "cook", do a small workout!
As always don't do more than your body can handle. Check with your doc for any questions. Just passing on some exercise goodies from my trainer in hopes that they help someone. BTW You can split these up and do some while brushing your teeth or doing your hair.
Pushups work the entire arm, chest, and shoulder area. They also strengthen some back muscles. They give fantastic results over time. Start with the easy version, called wall pushups, shown first. Work over time toward doing the more difficult counter version.
Note - Change hand position to change how your muscles are worked. Standard hand position works chest most, then shoulders and triceps. Hands close together works inner chest and triceps harder. Hands wide apart works shoulders and outer chest harder.
Wall pushups - Stand close to a wall. Place hands on wall about shoulder width apart between chest and shoulder level high. Keeping hands in place on wall, move your feet back until leaning slightly forward, with your hands supporting you. Keeping your body straight, slowly let your body come forward until your forehead is next to the wall. Slowly push yourself back away from the wall, keeping your body straight. Start with 5, if you can do more than that great if not it's a start!
Counter pushups - These are harder than wall pushups. Assume a standard pushup position with feet on floor and hands palm down on the counter. The "heel" of your palm should be on the counter edge. Wear shoes that won't slip!
Keeping body straight, slowly lower yourself until your face is as near the counter as possible. Then push slowly away from the counter until you reach starting position. Start with 5, if you can do more than that great if not it's a start!
The following exercises are from the Little Black Dress Workout on NS. Use soup cans or water bottles for weights if needed.
Tricep Dips: Tricep dips are a great exercise for toning your arms. To complete a "dip" you will need a strong chair or bench. Sit on it and place your hands next to you on the edge of the chair with your fingers pointed forward. Then lift your behind off the chair and bend down toward the floor. Gently raise back up again.
Bicep Curls: Bicep curls work the front and back of your arms. To perform this exercise, stand with your feet shoulder-width apart, arms at your sides with light dumbbells in hand. With your elbows at your side, lift the palms up towards the shoulder, pause, and slowly lower the weights back down to your sides.
These next toning exercises should be done in addition to the classics.
For each exercise, start out with 8-12 repetitions and work your way up to three sets of 8-12 reps, 3 times per week.
Lateral & Frontal Raises: This exercise will help tone both the front and sides of your shoulders. Stand with your arms shoulder-width apart, knees slightly bent, hands at your sides. Slowly raise the weights out to your sides, with your palms facing down towards the floor. Pause, and slowly lower weights down towards the floor. Then, slowly raise your arms up in front of you, pause and slowly lower them down towards the floor. (Repeat that set for 8-12 reps.)
Overhead Presses: This exercise will help tone the shoulders and the backs of the arms. Stand with feet shoulder-width apart, upper arms parallel to the floor with elbows bent at a 90-degree angle. Slowly raise the weights up towards the ceiling, pause, and slowly lower to start position.
Ok that's all the exercises that I can think of to be done in the kitchen. So next time you are waiting for that Mac & Cheese with Beef to "cook", do a small workout!
As always don't do more than your body can handle. Check with your doc for any questions. Just passing on some exercise goodies from my trainer in hopes that they help someone. BTW You can split these up and do some while brushing your teeth or doing your hair.
