How Do I Build A Strong Upper Body With A Broken Leg?!
Question:
How Do I Build A Strong Upper Body With A Broken Leg?
Broke my leg while playing basketball at a summer camp. Just wanting some tips on how to stay cut while sitting down.
Answers:
Well, it's going to be hard to BUILD a ton of muscle while you can't work out your lower body, but you can definitely build core strength and definition.
There are lots of upper body exercises you can do while seated that won't strain your legs, but be sure to vary it up and work you entire upper body. Don't concentrate on just one muscle group or you won't see much results.
(You may need some help getting into position to begin, so maybe get everything put in place by a parent or friend before getting started.)
Get you two dumbells that would be challenging to lift 12 times and try to do 3 sets of 12 of each of these exercises.
Bicep Curls
Tricep Extension
Seated Military Press (Shoulders)
Seated Shoulder Fly's (Shoulders)
Bench Press (Chest)
Chest Fly's (Chest)
And Plenty of Crunches
You can see how to perform these exercises and a lot more at www.bodyforlife.com
Train every other day or split the workout in half and alternate allowing the muscles to rest for one day. By training your ENTIRE upper core you should see some pretty good results even without being able to workout your legs.
Since you can't really do much cardio you need to REALLY watch you diet! Limit your fat and sugar intake and be sure to get plenty of protein. (Chicken Breast, Turkey, Canned Tuna, and Fat Free Cottage Cheese are all great muscle foods.) Get some supplements if you can't always cook. Adding protein powder to healthy cereal or oatmeal is a good way to boost your intake.
Good luck and don't let the injury set you back. Sounds like you've got the right attitude, and plan to use your "downtime" well.