GenXXLSports for the Real World Athlete (and Weekend Warrior)
Work out Half an Hour a Day to Feel and Look Great
Have you ever considered the fact that you could be utilizing the time you spend on checking emails and watching TV by working out and shaping your butt into a perfect chiseled specimen? If you ask any person who is conscious about their health, they will tell you that you need only half an hour a day to shape your body. Here’s how you can do it.
The first eight minutes, you should run on a fast treadmill or stationary bike to get your blood rushing and heart working rapidly. After this cardio section is done, do some stretching on the floor and 8-10 reps of pelvic lifts or seated hamstring stretches.
After that part is done, it’s time to do dumbbells with one arm for four minutes. This is very useful because it is an upper body exercise that focuses on the back. You should hold the dumbbells with your palms facing inward, raising them to your sides – but make sure that you are not using your arms; your lats should be doing all the work for three sets of 12-15 reps.
For next 3 minutes, do dumbbell pullovers. Your elbows should be tucked in; hold a dumbbell over your head and lower it slowly behind your head; be gentle and go as far as you can until you can feel your lats stretch. Then bend back up to the top, repeating for three sets of 12-15 reps.
In the next four minutes, do lightweight leaning dumbbell presses, which will help you chisel your chest into a sexy figure. The dumbbells should be at your shoulder level; just raise them over your head for three sets of 12-15 reps. If you want to increase the resistance, then make sure that your palms are facing each other, then bend your wrists so that the dumbbells when the dumbbells are on top, they are in palm forward position.
For the next 4 minutes, do some lateral raises that will give you a slimmer waist. It works nicely because this exercise focuses on the shoulders and develops a V shape for your body. Hold a dumbbell at your sides and slowly raise your arms straight out at the sides. You have to do this slowly and accurately if you want results. Do 3 sets of 12-15 reps.
In the final six minutes, it’s time to work on the lower body and abs. First, do squats for four minutes, if possible on a Smith Machine. This will ensure that you are reaping the advantages of the bar’s weight while your lower back is being supported. Like before, do 3 sets of 12-15 reps by standing below the bar and squatting; your thighs should be on with the floor. Return to the initial position, but make sure not to lock out your hips.
In the final two minutes, do crunches on an inclined board. You should put your hands at the sides of your head and do the crunches slowly; try to move your rib cage towards the pubic bone. Exhale while your muscles tighten. Do 2 or 3 sets of 20 reps and your half an hour workout will be over.
If you do these workouts only 30 minutes a day, you will notice considerable improvement to your physique. It’s not a very long time to spend and your body and mind will be grateful to you for shaping them perfectly.
Source of the image: hubpages.com.
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