| Before
you know it, summer will be in full swing. It’s the time of year
where the body is exposed for better or worse. From the wife beater,
tank top, Speedo, or bikini, summer ware bares the body’s sexy
and/or repulsive flaws. But if you can synchronize proper nutrition
and sufficient cardio, you’ll be in sleek shape before you know
it. Use
the following scheduling guidelines to develop an effective
work-out program:
Cardiovascular
exercise – should be executed 30 minutes – two to four days
a week
Resistance
training – Alternate resistance training with days that you
do not do your cardiovascular program. Perform two to three
sets of 15 repetitions. Be sure to rest 30 seconds between each
interval of sets. Try to keep a slow tempo during resistance
training.
1)
Bent over row: Exercises the Back and front regions of the arms
(Rhomboids, Middle Trapezoid, Posterior Deltoid, and Biceps)
Bending
your knees slightly, allow them to lock at the hips. Keeping
the back flat lift weights with your elbows bent outwards while
squeezing the shoulder blades as one unit in the back. Remember
to breathe while lifting the weight to inhale while you gradually
lower the weights. To make the exercise more challenging, stand
on one leg while you lift the weights. Remember to alternate
your legs between each set. It will work on your lower body
and your core.
2)
Bent over triceps extension: Works back portion of arm (Triceps)
In a lunging position, maintain the back of your heels planted
onto the floor. Then rest a forearm on your corresponding thigh.
Raise the upper portion of your
back flat while elevating the upper portion of your arm. |
