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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Saturday, April 23, 2016

10 Tips to Changing Your Attitude to Exercise

Going to the gym for your workout three times a week can become very old, very fast. Before you know it, you are only going once a week, and it won’t be long before you’ve completely ditched your exercise routine – and you’ve found a million reasons why you simply don’t have time for those all important workouts. You need 10 tips to changing your attitude to exercise.

changing attitude to exercise

Why We Avoid Exercise

We avoid exercise for a number of reasons. The biggest reason is that it isn’t much fun. The second biggest reason is that we don’t have time. The third biggest reason is that it causes us physical pain. You can always find reasons to avoid exercising. What you need is reasons why you should exercise.

10 Things to Motivate You to Exercise More

  1. You will lose weight. Even if you don’t need to lose weight, you still need to maintain your current weight, and this can easily be done through regular exercise.
  2. You will have more energy. Energy always creates more energy, and when you exercise regularly, you will find that you are more energetic in all aspects of your life.
  3. You will feel better. You will feel better, from a physical standpoint with regular exercise. You will find that you do not experience as much body pain and that all of your bodily systems are performing much better.
  4. You will sleep better. Exercise helps you to sleep better. People who suffer from insomnia usually aren’t getting enough physical exercise during the day.
  5. You will look more toned. If losing weight is a bonus, looking fit and toned is an even bigger bonus. Exercise will strengthen and tone your muscles, and there will be a visual difference.
  6. You will improve your overall general health. Science has proven over and over again that regular exercise is the key to preventing numerous health issues, and to helping you get past numerous health issues that have already occurred.
  7. You will live longer. People who regularly exercise live longer. This is because they are strengthening the heart muscle in most cases.
  8. You will have fun. Exercise is only dull and boring if you make it dull and boring. Start looking at exercise as entertainment.
  9. You will be happier. When you exercise, the brain releases more endorphins, which improve your mood and give you a sense of happiness.
  10. You will have more endurance. When we don’t exercise regularly, we run out of steam fairly quickly. With regular exercise, you will find that you have more endurance.

How to Choose the Right Exercise for You

Exercise should be fun. If it feels like work, you simply won’t do it – regardless of the benefits there are to be had from it. Think about the things that you like to do, and don’t forget that sports are also exercise. Choose the exercises that you do based first on what is enjoyable to you, and second based on the type of exercise that you require to reach your goals. Always remember that any exercise is better than no exercise at all.

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.