Basic Exercise

Usually, a simple Exercise could make you feel good in a small period of time. You can always find the time to do the basic exercise in lunch break or even before a date. The good thing about basic exercise is that these exercises aren’t too demanding only minimal perspiration involved.But remember that these exercise aren’t for those who want to build muscle. These exercise reason is to make you feel healthy and good for an hour. But make sure you have a healthy snack before you start exercise and a full meal after the exercise.

Exercising for cardiovascular and lower body

A cardiovascular exercise should consist of a half-hour daily walk. Just get you’r butt up and start walking. Go out even when the weather is bad but use suitable suit though. An alternative way to do cardiovascular exersice is by going up and down the stair. The alternative way is excellent exercise for your hearth, and also leg muscle. To maintain a constant progression, try to increase your pace on a weekly basis. Set goals and gradually increase your distances. You an also mix the exercise like one day walking the block and one day go up and down the stairs.

Exercising the Upper Body
after done your caridovascular exercise do some exercise for your upper budy. These steps can help you shape up your upper body :

(Some Basic Pushups)

Basic pushups concentrate on your chest area, triceps and rear deltoids. Go for three sets of ten to fifteen reps (depend on your fitness level), and slowly increase the repetitions as the movement become lighter. Once the movement becomes too light, you can increase the workout by putting your feet on a chair to increase resistance.

Fingers going forward with palms on the floor, slightly wider than shoulder width and directly underneath the shoulders, toes on floor and with your body balanced in this way, lower your body until the chest nearly touches the floor and then push yourself back up again until arms are nearly locked. Exhale as you push back to the starting position with your chest and triceps. Try not to lock your elbows in order to keep constant tension on your muscles.

(Close-Grip Pushups)

Close-grip pushups mostly work the tricep muscles, the inner chest and the trunk muscles. Once again, carry out three sets of ten to fifteen reps (depend on your fitness level), and gradually increase the repetitions as the movement becomes easier. Position your hands about 6 inches apart on the floor. Put your feet together and take the weight. Keep your mid-section tight and straight. Slowly lower your weight down keeping your elbows tucked in at your side. Lower as far as you can then push back up to starting position. Repeat. At first, close-grip pushups might strain your wrists, so make sure you stretch appropriately and start off slowly.

(Wide-Grip Pushups)

Wide-grip pushups will work your chest, rear shoulders and parts of your back muscles. Carry out the same sets and reps as forementioned and gradually increase the reps as the movement becomes lighter. Hold your trunk tight and keep your back straight. Instruction for wide-grip pushup : Position your self in a normal press-up position Move your hands so they are slightly wider than shoulder width apart, Lower yourself so your chest almost touches the floor then Push up until your arms almost full extend. Wide-grip pushups are more demanding, so you will tire more quickly than with other pushups. The above pushup variations will help keep your upper body muscles strong and fit. For additional exercises, try these simple moves. All you require are either 8 or 15 kg dumbbells, or a few minutes.

(Legs) -Lunges

These repetitions will build up muscles in the thigh and buttocks. first Hold a dumbell in either hand at your sides, stand upright with your feet slightly less than shoulder width apart then Step forward about 2 feet with your right foot. As you plant your right foot bend your right knee to about 90 degrees. Your left knee will bend automatically and should just touch the floor second Push off with your right foot to return to the starting position. You can alternate legs or perform all the reps on one leg at a time.

(Chest) –Chest Press

To exercise the pectorals, lie on a bed (stomach up) and Holda dumbbell in each hand, arms raised straight above your chest, with your palms facing away from you. Next, lower the dumbbells outwards and down until parallel with your shoulders. Breathe out, and return the weights to starting position. Aim for eight sets of 8 to 12 reps.

(Arms) –Biceps curl

these exercise will strenghten your bicep. Stand with feet shoulder-width apart, arms at sides, a dumbbell in each hand, palms facing in. Stand against a wall, touching it from the waist up (this prevents you from cheating, because you can’t put your whole body into the move). Bend elbows and lift weights up to your chest, rotating thumbs out as you raise hands. As you lower arms back to start, rotate thumbs inward. Go for 3 sets for 10 to 15 reps.