by Keila Chaliotis, Staff Writer
Some of us have tried it all, top of the line exercise machines and every modern routine out there and have seen no results. We tend to feel frustrated and doubt that is possible to get in shape. If you feel that this is your case, well I recommend lets change strategy and go back to basic. In fitness this will mean go back to old school workouts. Remember the 70s and 80s. For those who weren’t even born, there are many videos that you can download that can give you an idea of what I am talking about. In my case these exercises were done in my P.E. class. Wow, were they good! P.E. class workout three times a week combined with two days of either playing basketball or volleyball were an excellent workout routine.
So, like I said try the simple stuff and don’t spend on expensive fitness gear at least not until you are in a roll with your routine. Start slow, like I have mentioned on previous articles one day at a time. You want to slowly introduce the habit of exercising into your life, for it to stay, not to be just a momentary trend that you eventually will get bored of.
For those who don’t remember or don’t know what old school workouts are, here is a quick reminder. First, start by a brief warmup. It is important to do this not once awhile, but all the time. Again you warmup before you start exercising. You can bend; stretch or twist for about five minutes your wrists, neck, shoulders, and ankles. You can also do light repetitions of sit ups, running or jumping in place. Try to also include breathing exercises, inhale and exhale slowly. Don´t exaggerate on your warmup, you don’t want to be tired before you start. Running, jogging and jumping will give you some cardio and will get your blood moving giving you a good feeling.
When you are finished with warming up I suggest you proceed to working out certain body parts. Don’t try to exercise all your body parts on the same day. It is recommendable that you choose a specific body part. Example, one day workout your arms only, second day your legs and abs and so on. Exercising different body parts on different days will also allow your muscles to get the rest they need.
You can start with the press behind the neck by using a bar or a broom stick. Press bar upward until your arms are extended overhead. Return behind the neck and repeat. Repetitions vary depending on your body type and what you want to accomplish. Add weight to the bar if necessary. Be strict and work hard on your presses. There´s no point in kidding yourself on this or any exercise. The effort you put into it will show in the size of your muscles.
Another exercise you can do which I believe is an exercise that don’t matter how the exercising world innovates itself, squats seem to not ever be outdated. Squats are proven to be effective in a woman and man body. It trains the muscles of your thighs, hips, lower and upper back, abdominals, trunk muscles, costal muscles, shoulders and arms.
Continue with some pushups. Pushups exercise your upper and core body. It uses muscles in the chest, shoulders, triceps, back , abdominal and legs. First choose the space where you can stretch all your body and fit comfortable. Get on the floor and position your hands wider than your shoulders; rise up with your toes so your body is balanced on your hands and toes; you need to keep your body in a straight line. Inhale while you slowly bend your elbows and lower yourself until your elbows are at a 90 degree angle. Exhale while you push back up to beginning position. Repeat as many repetitions as your workout requires.
While doing all these recommended exercises try to contract your abs.
Last, but not least it is important to workout your abs. I suggest you do it daily at least 100 sit up or crunches a day. Start with 4 sets of 25 and increase them as much as you can.
Try to focus on simple routines and do them right. Is not about the quantity but the quality. Don’t forget to combine all these exercises with rest, sleep and healthy meals.