Posts Tagged ‘Exercise’

Today’s a good day for exercise.

Let’s get fit. No Excuses, baby!

😀

MapMyRun.com

Posted: September 28, 2011 in Exercise
Tags: , , , , ,

Here’s a great site to keep track of your workouts.  Whether it’s running, biking, hiking, in the gym, at home or you just wanna log your moods for the day.  You can participate in challenges to test yourself and join groups with other like-minded exercisers.  Click on the image to be taken to site.

odometer of brazilian chevrolet opala

Image via Wikipedia

Lately I feel like my body’s odometer has been beat the hell up.  Logging miles left and right.  No car, bought a bike, taking the bus… but the bus is not ’round the clock.  I’ve put in 30 plus miles of walk/jogging in the past 3 weeks.  I’m digging the exercise but my feet have been yelling at me. I feel like I’ve been doing something good and I’m sure it will pay off in the end… just waiting for that big awakening I guess…

Great Movie, BTW 😀

Squats

Squats are one of the best exercises for our hips, thighs and buns.

  1. Stand with your feet hip-width apart.  For extra-burn you can hold weights at shoulder level on your sides.
  2. Bend your knees, then lower into a squat making sure you keep your knees behind the toes.  Do this by sticking your butt out behind you. Keep your torso contracted.
  3. Use your heels to lift you up.
  4. Do 2-3 sets.  10-16 reps each.
Step Ups
Step Ups are another great exercise for your buns and you can do them almost anywhere.
  1. Start with smaller steps if you are a beginner and work your way up.
  2. You want to eventually achieve a height where you are at about a 90 degree angle with your knee.
  3. Apply all your weight to the lifting leg.
  4. Lower down and switch. Take it slow and concentrate on the lifting leg.
  5. Do it until you feel the burn. Rest 30 seconds. Do another set.
Lunges
Lunges are a great exercise because you target several muscle groups at one time.  You are working your glutes, hamstrings, quads and calves all in this one exercise.
  1. Stand with feet about shoulder with apart.  You want both knees to be at about 90 degrees at bottom of movement, so adjust accordingly.
  2. Bend your knees and lower your back knee toward the floor while keeping your front heel down and your front knee directly above your front foot.
  3. You can hold dumbbells at your side for added intensity.
  4. Keeping your posture straight and your abs tight return to your starting position.  Do not lock the knees.
  5. Do 2-3 sets. 10-16 reps each.
Some other fun outdoor activities that are great for busting those buns into shape are:
Hiking/Walking/Biking/Running:
Go find some great trails in your area and explore them.  Set goals for yourself. Attain them.  It’s a great way to explore your area and listen to some music or audio-books.
Recently I discovered some new music online and set some new goals for myself.  I walked about 6 miles just enjoying the scenery and solitude and the new band (well new to me anyway) that I had found.
What are some goals that you set for yourself?

Pre-Governator

Here are some exercises that are good for starting your bicep workout:

These exercises only require a barbell and dumbbells.

DRAG CURLS:  This exercise will help you build mass.

    1. Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position.
    2. As you exhale, curl the bar up while keeping the elbows to the back as you “Drag” the bar up by keeping it in contact with your torso. Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back. Also, do not lift your shoulders.
    3. Slowly go back to the starting position as you keep the bar in contact with the torso at all times.
    4. Repeat for the recommended amount of repetitions.

Variations: You can use dumbbells.

HAMMER CURLS: This exercise is great for biceps and forearms.

  1. Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
  2. The palms of the hands should be facing your torso. This will be your starting position.
  3. While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
  4. Slowly begin to bring the dumbbells back to starting position as your breathe in.
  5. Repeat the movement with the left hand. This equals one repetition.
  6. Continue alternating in this manner for the recommended amount of repetitions.

Variations: There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by doing both arms at the same time.

BARBELL CURLS:  This exercise targets your biceps.

  1. Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.
  2. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
  3. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
  4. Slowly begin to bring the bar back to starting position as your breathe in.
  5. Repeat for the recommended amount of repetitions.

Variations:

  • You can also perform this movement using a straight bar attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement.
  • You may also use the closer grip for variety purposes.