FOR FITNESS ENTHUSIASTS?!


Question: FOR FITNESS ENTHUSIASTS?
im looking for a good workout to tone my body there are loads of machine in the gym which just confuse me so can anyone tell me what to do.

i was doing some abdominal crunches with 15kg after i done it i got an incredible cramp i thought i got a hernia should i stop or am i doing it wrong?
please help

Answers:

Hi,

always check with medical professional when taking on a new fitness regime.

Sounds as though after your 15kg weighted crunches you may have done some damage, was the pain there a few days later or did your muscles just seize and cramp up? If it was a cramp sounds like you went too heavy too soon, you probably needed to warm up your abs a little more before commencing with the 15 kg.

If you want to start with the basics to tone your body then I suggest stick to good old free weights (dumbells, barbells, medicine balls etc) and then when you want to mix it up or are a little bit more confident later try asking staff at your gym to give you a tour of the weights machines, don't afraid to ask that is their job after all.

Try doing a full body routine, bein with:

squats using a barbell, stand with your knees under your hips, draw your belly button towards your spine, chest proud squat down (imagine like you are about to sit in a chair), make sure your knees stay behind your toes (this protects your knee joints), at the bottom of the motion your thinghs should be parallel to the floor, once there squeeze your bottom and lift back up pushing through the heels of your feet. Try doing 3 sets of 15. If you aren't shaking or sweating by the last few reps you need to load your bar heavier, this is a good rule of them when needing to know whether the weight is heavy enough for you.

Follow squats with a chest press. Have a bench set up with a barbell, make sure your lower back is pressed into the bench (remember in the squat description to:draw your belly button towards your spine and hold it there). Using a wide grip on the barbell open your chest and elbows (make sure you don't let your elbows go lower than the bench) and push up squeezing your pecs as you go. Again for strength and tone 3 sets of 15

Load a heavy barbell and do deadlifts, mix it up with some rows and even mix up the rows by changing your grip on the bar from narrow to wide grip to target different areas of your back.3 sets of 15

Then move onto some tricep dips using your body weight, follow with tricep puch ups and then get a small weighted plate and resting on your hands and knees line one arm with your back (keep back flat and hips even) push the plate back straight trying to feel the burn in your back upper arm and when returning to start position stop right under your elbow (this is important, if you bring your hand up to your arm pit you won't be stressing your triceps properly and won't get the proper work out)
3 sets of 15

Follow with some bicep curls, load heavy if you can, and follow with the bicep rows, 3 sets 15

Do some weighted lunges 3 sets of 15

Follow with some dumbell shoulder presses and side raises 3 sets of 15

Then do some lying core work, don't use weights just body weight, do some crunches with legs in the air, bycicle curls and then follow with holding plank


If you are unsure of any of the terms I have used in my descritpion type those key words into any search engine, preferably pull up ones that have images so you can get a visual guide to execute proper technique.

Good luck and happy training to you

I am a certified group fitness instructor, my answer was influenced by my own experience in fitness and health



Perhaps you should invest in a personal trainer? Well anyways on this channel there are some vids if you browse through the vids i believe there is an arm +leg workout stuff...uhm im not sure if you have a hernia take tomorrow off see if that helps. http://www.youtube.com/user/Superfitforl…




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