Many of us are interested in focusing on our health and we not only want to feel good, we want to look good as well. That is why we often enter into a diet and exercise program that is designed to change the way that we look on the outside. That program may focus on diet to a large extent but the exercise is what is going to make a difference when it comes to our muscle mass and our overall appearance.
Although there is some benefit to doing cardiovascular exercise, such as walking, running or bicycling, there is also a lot of benefit to going anaerobic exercise as well. That type of exercise would include weightlifting, but it is not necessarily what you may be thinking. If you are interested in toning up, you can lift weights to do so and you don’t need to worry about getting huge. Your muscles are going to grow but it will look good, and it takes a lot more work to build muscles that are very being.
The unfortunate thing is, many people tend to shy away from doing this type of exercise. They may feel as if it is going to make them look unnaturally large or perhaps they just don’t have time to incorporate it into their busy lifestyle. In either case, however, you are really wrong. It is possible to lift weights and to do so to your benefit. When you do it on a regular basis, you will find that you are building up lean muscle mass and looking your best.
The exercises in this video are easy to do and they can have a big effect on your overall health. Be sure that you familiarize yourself with the exercises and do them until they become second nature.
Bicep Curls
Shared Health
In the standing position have your arms resting at your sides and your head looking forward. Bend at the elbows, palms facing towards the ceiling, and bring the weights upward until they’re almost touching your shoulders. Bring the weights back down to starting position and repeat 10 times.
Hammer Curls
In the standing position have your arms at your sides. Bend at the elbows, palms facing towards each other, and lift the weights upward until they’re almost touching your shoulders. Lower the weights to the starting position and repeat 10 times.
Arnold Press
Begin by holding the dumbbells directly in front of your shoulders with your palms facing towards you. Press the weights up and over your head. Turn your wrists while you’re doing this so that your palms face away from your body at the top of the exercise. Lower the dumbbells and repeat this 10 times.
Side Arm Raises
In the standing position have your arms resting at your sides with your palms facing towards your body. Lift your arms up so that they’re at shoulder height, lower down to the starting position and repeat 10 times.
Forward Arm Raises
In the standing position have your arms lowered at your side with your palms facing back towards the wall behind you. Raise your arms in front of you until they’re in line with your shoulders, lower, and repeat 10 times.
Upright Row
In the standing position have your arms lowered in front of you with your palms facing towards your body. Bend your elbows while raising your arms, squeeze your shoulder blades together on your back, lower and repeat 10 times.
Chest Press
Lay on your back with your arms straight out to either side of you, bend your elbows. The weights should be in your hands above your armpits/shoulders. Straighten your elbows and raise the weights so that your arms are extended in front of you. Lower and repeat 10 times.
Singe Arm Row
Position yourself in a high lunge with one hand on your thigh for support. Hold the weight in your left hand with your arm extended straight towards the floor. Bending at the elbow pull the dumbbell up as far as possible. Pause at the top of this exercise and squeeze your shoulder blades together, slowly lower the dumbbell back to the starting position. Repeat this 10 times on for each arm.
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