Muscle building Q?!
Question: hi i want to build up my chest arms and stomach but only have limited equipment treadmill and dumbbells so what do you think i should do push ups sit ups how man each day give us advice plz
Answers: hi i want to build up my chest arms and stomach but only have limited equipment treadmill and dumbbells so what do you think i should do push ups sit ups how man each day give us advice plz
Ok here you go. For the time being(until you get to a gym or at least get more weights when yours get to easy). Start out stretching good before and after any routine. Ok the following routine will take about five to ten minutes to do but will target both your triceps, chest, shoulders and abs. The following is done as circuit with five reps. The circuit goes like this: Do ten normal pushups roll over and immediately do ten situps, immediately roll over and do ten wide arm pushups(hands wide apart), roll over and do ten crunches, roll over and do ten diamond pushups, roll over and do ten flutter kicks. Thats the circuit. Take a one minute break and repeat it for a total of five sets taking a minute break between each set. If you are unable to do all five sets with ten of each then decrease the count to five. When doing ten of each, you will do 150 pushups and 150 ab targeted exercises. Take a few minutes to get your breath and decide how you want to proceed. I usually do a arm circuit something like this. I use dumb bells. Get a weight that you can do 12 reps of standing curls for the first set, then add a little to do 10 reps, then add a little more to do 8, then finally 6. Concentrate on form, your body stays still while only your biceps do the work. After that I do the same sequence with my triceps. I sit upright, raise a dumb bell in one hand above my head and slowly lower it from the elbow to behind my head in the same 12, 10, 8, 6 method of sets alternating hands. Then go back to the biceps and do concentrations curls(sit and place your elbow on the inside of your knee and slowly curl, again 12, 10, 8, 6 for each hand. After that do kick backs for your triceps, kickback are done by placing your left knee on a bench or bed as well as you left hand to steady yourself, now take a dumb bell and position you elbow on you hip and slowing swing the dumb bell up and back to straighten you arm for the 12, 10, 8 , 6 counts. That should get you sore as hell in short order and I promise you within two weeks you will notice it. Good luck.
Given your equipment, pushups and situps are a good place to start. You're going to need to do a lot. Spend 30 minutes 3-4 times a week doing them in sets of as many as you can do. Vary your hand positions on different days - standard, close, wide, fists, fingertips, diamond, etc for the pushups. Compliment this with some sprinting. Are you in a place where you can run outside?
Join a fitness club, theres a lot of good deals right now with the new year...fitness 19 has it for 20.00 per month. if you really want to make a difference machines are the key. sit ups & pushups can only go so far. get on supplements too, lots of protien & muscle rebuilder. stay away from creotine all it does is capture watermass and as soon as you quit working out you lose it all.
Use dumbells doing a simulated bench press, lying on the couch for chest. To make your arms look better stand and hold weights on each side and straighten arms and lift all the way up your side. Doing this in addition to pushups and what not will make yours arms look better by strengthening your shoulders.