July 29th 2014 03:51
Burn More Fat Workout Plan
Strengthen and tone your whole body with this workout with hand weights.
Let the Fat Burning Begin
Ready to turn your arms from jiggly to toned and your tummy from flabby to flat? We've got a plan to help you burn fat, reduce stress, improve your health, and shrink your waist size, all without bulking you up to the size of the Jersey Shore cast members. Follow this fat-burning plan to shed unwanted pounds, feel more energized, and look great.
Lateral Tube Walk
Place an elastic tube around your ankles. Stand with your feet pointed straight ahead, hip-width apart, knees slightly bent. Draw in your belly button to tighten abs and squeeze glutes. While keeping your feet straight, take small steps sideways, being careful not to hike your hips or move your upper body. Perform 15 steps and repeat in the opposite direction.
Lie on your back with your fingers laced behind your head as a pillow so your neck stays relaxed. Raise your legs as straight as you can above your hips. Lift your tailbone 1 inch off the ground, slowly lower it back down and then lift again. Work up to 2 sets of 15 reps, keeping legs raised throughout. To make it harder: Simultaneously lift tailbone and shoulders.
Hold your weights down at your sides with your knuckles facing outward. Raise your arms out to your sides at shoulder height, then lower back down. Work up to 2 sets of 15 reps. Reminder: Donít forget to relax your shoulders. To make it harder: Balance on one foot and do 15 reps; switch feet and repeat for 3 sets.
Lie flat on a bench with your knees bent, feet flat on the floor. Keep your feet straight and shoulder-width apart. Hold a weight in each hand, at chest level, slightly outside of your body with your elbows flexed. Press both weights up and together, fully extending your arms. Hold for a couple seconds. Return the weights to the starting position. Work up to 2 sets of 15.
Holding a weight in your right hand, put your left foot forward. Bend both knees and rest your left hand on your thigh. While keeping a straight line from the top of your head to your tailbone, use your back muscles to lift and lower your right elbow. You should barely rub your right side when lifting and resist rocking from side to side. Work up to 2 sets of 15 each arm.
Holding weights, start in the up position of Lateral Raises. Push your arms straight up, then lower back to shoulder height. Exhale on the way up and inhale on the way down. Keep your knuckles up and palms facing forward. Tighten your stomach to prevent arching your back. Work up to 2 sets of 15 reps. To make it harder: After 15 reps, hold the position for 30 seconds.
Start in the same body position as the Bent-Over Row. Leaving your elbow in the up position, ďkickĒ your weight backward (keeping your forearm straight while twisting your palm toward the ceiling), then bring forward. Work up to 2 sets of 15 reps each side. To make it harder: Work up to 3 sets of 15 reps each side
Stand with feet shoulder-width apart, toes pointing straight ahead, knees over your second and third toe. Slowly bend your knees and lower your hips toward the floor (about 90 degrees), keeping your torso straight and your heels firmly on the floor. Hold for a few seconds, stand back up to the starting position and repeat. Work up to 2 sets of 15 reps.
Floor Crunch with Rotation
Lie on your back with your knees bent, feet flat on the floor and shoulder-width apart. Cross your arms on your chest. Draw in your belly and tuck your chin. Crunch your upper body forward while rotating your chest toward your knee. Lower your upper body to the floor, rotating back to the start position. Repeat crunch rotating in opposite direction. Work up to 2 sets of 15 each side.
Cool Down, Stretch Safely
You did it! You finished the work out. Pat yourself on the back, take a sip of water, and reward your body by stretching. To get the most out of your cool down, hold each stretch for at least 5 seconds, release for 5 seconds, and then do the stretch again to help elongate your muscles. Also, be sure to breathe when you're stretching by inhaling to prepare for a stretch, and exhaling slowly while lengthening the muscle. Feel your body relax with each move. Ideally it's best to stretch both before and after your workout.
Vogue Triceps Stretch
It's time to stretch again. Extend one arm across your chest, palm facing backward. Hook your other arm underneath it, elbow bent, fingers pointing toward the ceiling. Use your hooked arm to pull your straight arm backward. Hold for 15 seconds; reverse arms and repeat. Breathe deeply throughout the stretch. Resist raising your shoulders toward your ears; shoulders should be level and even with each other.
Before you move on to leg and core exercises, do this ballet move. With your legs apart and toes pointed to the sides, put your right hand on your waist and raise your left hand above your head like a ballerina. Press your hips slightly to the left with your right hand, and reach your left hand (palm down) to the right. Hold for 10 seconds and then switch sides. Do the move twice on each side. Throughout, keep your knees slightly bent and breathe deeply, expanding your rib cage.
Weeping Willow Hamstring Stretch
Stand with your feet more than shoulder-width apart and toes pointed to sides. Bend forward and drop both hands toward your right ankle. Relax your upper body and let your head dangle loosely, releasing the tension in your neck. Keep your legs straight; don't bend your knees in an effort to touch your toes. Hold for 20 seconds; switch sides and repeat.
Focus on Your Form
Every time you work through these moves, remember that proper form is everything. Good body mechanics will make every move pay off (and help you avoid strains and sprains). Remember to keep your face relaxed, look out at eye level to prevent neck strain, and practice good posture by keeping your shoulders relaxed (no hunching). Also, be realistic about how much weight you can comfortably lift.
from: real age