Best Weight Training Program - Effective Exercise and Weight Training Program for Man and Woman
Weight training routine and program
Using dumbbells and weight cuffs.
HEEL RAISES : for calves:
Hold the dumb bells in both hands. Arms hanging loosely by your sides. Inhale. Now exhale as you raise your heels and stand on your toes.
HALF SQUATS for quadriceps
Hold the dumb bells in your hands by your sides. Inhale as you squat, bending your knees so that the thighs are parallel to the ground. Do not lift your heels off the ground. Now exhale as you rise up to the starting position.
LEG RAISES for quadriceps
Weight cuffs tied at your ankles, sit on a chair with your buttocks touching the backrest, knees bent at right angle. Raise your leg, one at a time. Get it up so that it is in line with your thigh.
LEG CURLS for hamstrings
Stand with support. Weight cuffs tied to your ankle bend your knee to right angle, lifting the weight behind you.
BACK KICKS for gluteal extensors:
Stand with support, with weight cuff at your ankle raise your entire lower extremity backwards without bending your knee.
SIDE KICKS for gluteal abductors
Stand with support and abduct your leg with weight cuff sideways as high as you can.
GROIN for adductors
Stand with support and scissor your leg in front of the other leg. You will exercise the adductor muscles of the hip.
FREE HAND FOR ABDOMEN AND BACK
CRUNCHES
Lie on the ground with your knees flexed. Raise your upper torso so that your lower back goes flush with the ground.
SIT UPS
Lie on the ground with your knees flexed. Now lift up your torso so that you sit up. You could fix your feet for added support.
Advanced abdominal workouts.
BACK EXTENSORS
Lie down with your face down, hands by your sides. Now raise your torso and look towards the ceiling.
Back extension exercise.
BENCH PRESS with dumbbells for pectorals:
Lie on your back on a bench. Hold a pair of dumb bells in your hands above your chest. Inhale. Now exhale as you raise your hands away from your body.
SHOULDER SHRUGS for trapezius
Stand up with hands holding dumb bells by your sides. Now raise your shoulders with a shrugging movement.
SHOULDER PRESS for deltoids
Stand with dumb bells held at shoulder level. Now raise each hand up lifting the weight towards the ceiling.
ELBOW EXTENSIONS for triceps
Hold your hand behind your head with your elbow bent. Now straighten your elbow lifting the weight towards the ceiling.
ELBOW CURLS for biceps
Hold your hands by your sides. Lift the weight towards your shoulder, bending your elbows alternately. Exhale as you lift the weight.
WRIST CURLS for forearm flexors
Hold the dumb bell with your palm facing the ceiling. Flex your wrist to perform a curling movement.
WRIST EXTENSIONS for forearm extensors
Hold the dumb bell with your palm facing the ground. Now extend your wrist and lift the weight up.
Q: Do I become flabby if I give up muscle toning exercises?
Ans: You would be flabby anyway. If you start weight training and stop you will only realise it better.
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