Monday, 11 May 2015

How to lose 5 pounds in 5 days quickly - In natural way WORKOUTS - part 4

As a reminder, you’ll do one exercise each day, for about 5 minutes, following a brief warmup. The
program is adaptable to every level of fitness, from Beginner to Advanced, and is designed to allow
you make modifications and add variety as you build your strength and endurance in a number of
ways.Over 7 days, you’ll work every major muscle group. On Day 8, repeat this sequence of exercises. Continue to perform one exercise daily for a total of 6 weeks, moving from Beginner (if necessary) to Intermediate and finally Advanced. If you have not yet moved to Advanced after 6 weeks



DAY 1
REVERSE LUNGE

REVERSE LUNGE


MUSCLE GROUPS WORKED: Quads, hamstrings, and butt (glutes)
FYI: There are many variations of lunges. I like a reverse lunge as an introductory lunge
because it’s simple and reduces strain on the knees.

HOW TO DO IT:

Start by standing upright, feet shoulder-width apart, and take a large controlled step
backward with your right leg. Lower your hips so that your front thigh is parallel to the floor
and your left knee is directly over your ankle. Keep your right knee bent at a 90-degree
angle and pointing toward the floor. Keep your back straight and look straight ahead.
When your right knee is almost (but not actually) touching the floor, contract your left thigh
to return your right leg back to starting position. Repeat with left leg. That’s one rep.
 
BEGINNER: Complete 10 reps. Rest 1 minute. Then repeat 2 more sets of 10 reps with another 1-minute rest between sets.
INTERMEDIATE: Complete 20 reps. Rest 1 minute. Then repeat 2 more sets of 20 reps with another 1-minute rest between sets.
ADVANCED: Complete 30 reps. Rest 1 minute. Then repeat 2 more sets of 30 reps with another 1-minute rest between sets.

DAY 2
SUPERMAN

SUPERMAN


MUSCLE GROUPS WORKED: Lower back (spinal erectors) and butt (glutes) and some
hamstring FYI: Superman helps create a long, flat midsection by strengthening the lower
back.

HOW TO DO IT:

Lie with your face down on the floor and your arms and legs fully extended so that your
body looks like the letter X from above.
From this position, lift your arms/chest and thighs toward the ceiling as though you were
flying, and then lower them down to the beginning position. Do not hold the pose; just keep
going up and down without resting on the floor.
 
BEGINNER: Complete 10 reps. Rest 1 minute. Then repeat 2 more sets of 10 reps with another 1-minute rest between sets.
INTERMEDIATE: Complete 20 reps. Rest 1 minute. Then repeat 2 more sets of 20 reps with another 1-minute rest between sets.
ADVANCED: Complete 30 reps. Rest 1 minute. Then repeat 2 more sets of 30 reps with another 1-minute rest between sets.

DAY 3
LYING DUMBBELL TRICEPS EXTENSION

LYING DUMBBELL TRICEPS EXTENSION

 

MUSCLE GROUPS WORKED: Triceps
FYI: Your triceps are the muscles that run along the back of your upper arm. Most people
overexercise their biceps and underexercise their triceps.

HOW TO DO IT:

Lying on your back, hold a dumbbell in each hand with your arms fully extended toward the
ceiling, your palms facing each other. Hinging at your elbows, lower the dumbbells until they
are next to your ears. (Don’t let them touch the floor.)
Then extend toward the ceiling, returning to starting position.
 
BEGINNER: Complete 10 reps. Rest 1 minute. Then repeat 2 more sets of 10 reps with another 1-minute rest between sets.
INTERMEDIATE: Complete 20 reps. Rest 1 minute. Then repeat 2 more sets of 20 reps with another 1-minute rest
between sets.
ADVANCED: Complete 30 reps. Rest 1 minute. Then repeat 2 more sets of 30 reps with another 1-minute rest between sets.


DAY 4
STIFF-LEG DUMBBELL DEADLIFT


STIFF-LEG DUMBBELL DEADLIFT
MUSCLE GROUPS WORKED: Hamstrings, glutes
FYI: This is a great exercise for working your hamstrings and butt.

HOW TO DO IT:

Stand with your feet about shoulder-width apart, with a dumbbell in each hand in front of
you, palms facing in toward the front of your thighs.
Inhale and, while hinging at the hips but keeping your back arched, push your butt backward
and slide the dumbbells down the front of your thighs. Push your hips back as far as you
can, feeling a stretch in your hamstrings.
When you can no longer push your hips any farther back, inhale while sliding your hips
forward, back to standing. Repeat.
 
BEGINNER: Complete 10 reps. Rest 1 minute. Then repeat 2 more sets of 10 reps with another 1-minute rest between sets.
INTERMEDIATE: Complete 20 reps. Rest 1 minute. Then repeat 2 more sets of 20 reps with another 1-minute rest between sets.
ADVANCED: Complete 30 reps. Rest 1 minute. Then repeat 2 more sets of 30 reps with another 1-minute rest between sets.


DAY 5
STANDING DUMBBELL CURL PRESS

STANDING DUMBBELL CURL PRESS
MUSCLE GROUPS WORKED: Biceps and shoulders
FYI: This is a compound movement and combines a biceps curl with a shoulder press,
efficiently targeting two areas at once.

HOW TO DO IT:

Hold a dumbbell in each hand with your palms facing toward your body.
Slowly curl the dumbbells up toward your shoulders, and then continue to press them up
toward the ceiling.
Do the same in reverse as you lower the dumbbells down to starting position.
 
BEGINNER: Complete 10 reps. Rest 1 minute. Then repeat 2 more sets of 10 reps with another 1-minute rest between sets.
INTERMEDIATE: Complete 20 reps. Rest 1 minute. Then repeat 2 more sets of 20 reps with another 1-minute rest between sets.
ADVANCED: Complete 30 reps. Rest 1 minute. Then repeat 2 more sets of 30 reps with another 1-minute rest between sets.

DAY 6
SINGLE-ARM DUMBBELL ROW

SINGLE-ARM DUMBBELL ROW
MUSCLE GROUPS WORKED: Upper back (rhomboid and lower trapezius), rear
shoulders, and biceps FYI: This exercise is great for your upper-body posture. Imagine that
you’re starting a lawn mower as you pull back. Use only one dumbbell at a time.

HOW TO DO IT:

Start in a lunge position with your left knee forward and your right leg extended all the way
back. Hold the dumbbell in your right hand with your arm extended down. Place your left
forearm across your left thigh for support, and pull the dumbbell back with your right arm in
a slow, controlled movement. Make sure to “drag” your elbow along your ribs and across
your body on the way up.
Return to starting position.
Repeat with right knee forward and the left leg extended all the way back, holding the
dumbbell in your left hand.
 
BEGINNER: Complete 10 reps on each side. Rest 1 minute. Then repeat 2 more sets of 10 reps per side with another 1-minute rest between sets.
INTERMEDIATE: Complete 20 reps on each side. Rest 1 minute. Then repeat 2 more sets of 20 reps on each side with another 1-minute rest between sets.
ADVANCED: Complete 30 reps on each side. Rest 1 minute. Then repeat 2 more sets of 30 reps on each side with another 1-minute rest between sets.

DAY 7
STANDING DUMBBELL SIDE BEND

STANDING DUMBBELL SIDE BEND MUSCLE


MUSCLE GROUPS WORKED: External and internal obliques (a.k.a. “love handles”) FYI:
These movements will not only tone your sides but also help carve the inguinal (the sexy
lines that go from your hip to your groin).

HOW TO DO IT:
 
Stand straight with your feet shoulder-width apart, holding a dumbbell in your left hand.
Gently tilt your upper body to the right as you stretch your left “love handles.” Return to
starting position, and repeat.
Then reverse direction as you slide the dumbbell down your left thigh and stretch out your
right side.
 
BEGINNER: Complete 10 reps on either side. Rest 1 minute. Then repeat 2 more sets of 10 reps on either side with
another 1-minute rest between sets.
INTERMEDIATE: Complete 20 reps on either side. Rest 1 minute. Then repeat 2 more sets of 20 reps on either side with
another 1-minute rest between sets.
ADVANCED: Complete 30 reps on either side. Rest 1 minute. Then repeat 2 more sets of 30 reps on either side with
another 1-minute rest between sets.

1 comment:

  1. nice blog
    thanks for sharing information.
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