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correct workout!
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| P`zazz |
| been trying to work out on my own lately, too lazy to be bothered to sign up at a gym :D been doing some jogging, push-ups etc but I'm under the impression that I'm doing something wrong, does anyone know of any site that explains the correct way to perform some exercises e.g. push ups and maybe suggest some more exercises to work out the different body parts? any help appreciated :) |
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| {b.s.e.} |
Hey, we don't need another  . |
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| DJYaNiK |
| quote: | Originally posted by {b.s.e.}
Hey, we don't need another . |
Didn't know they stacked that high. :D |
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| IcedEmotion |
| http://www.johnstonefitness.com has a lot of useful info, but it doesn't walk through each exercise unfortunately. If you check google with the proper exercise name (ie: reverse crunch) you can usually find a walk-through with pictures on another site. |
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| P`zazz |
wow tahnx for the help guys, you have been very helpful, I had forgotten how nice the people are on tranceaddict...
but you guys are american, I would expected nothing more, what a stupid idiotic race race you are (yes I am pissed), anyhow as far as I'm concerned you guys are the most brainwashed nation on earth with the lowest IQ, you must be proud of your genius president
P.S. - thanx IcedEmotion, I appreciate it |
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| {b.s.e.} |
| quote: | Originally posted by P`zazz
wow tahnx for the help guys, you have been very helpful, I had forgotten how nice the people are on tranceaddict...
but you guys are american, I would expected nothing more, what a stupid idiotic race race you are (yes I am pissed), anyhow as far as I'm concerned you guys are the most brainwashed nation on earth with the lowest IQ, you must be proud of your genius president
P.S. - thanx IcedEmotion, I appreciate it |
You're such a goof. First of all, I'm Canadian. Second, who has a lower IQ, the one who doesn't know how to do a pushup, or the one who makes fun of the one who doesn't know how to do the push up? :rolleyes: |
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| BTG |
| quote: | Originally posted by {b.s.e.}
Hey, we don't need another . |
another starfox? |
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| igottaknow |
| quote: | Originally posted by {b.s.e.}
You're such a goof. First of all, I'm Canadian. Second, who has a lower IQ, the one who doesn't know how to do a pushup, or the one who makes fun of the one who doesn't know how to do the push up? :rolleyes: |
lol :haha: that what i called owend :haha: |
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| Radagast |
Since I have no idea what your goals are I don't really know what specific advice to give. I'll try to think of some general rules.
1.)Get at least 8 hours of sleep a night
2.)Try to stretch before and after every workout (i still have a hard time with this :/)
2.)Never work out exercise a muscle that's still sore from a previouls workout.
3.)Drink at least 8 glasses of water a day.
4.)Generally the only muscles that are safe to work every day are abs and calves (maybe forearms/traps, it really depends on the individual). Most other muscle groups need 1-3(or more, individual again) day rest between workouts.
5.)Try as much as you can to include leg workouts along with upper body stuff.
6.)If you don't want to go to the gym at least try to buy some dumbells/barbell/or even a bench press.
Strength/Endurance Exercises:
Push ups (anterior deltoids,pectorals, triceps) - Put your hands straight below you, as close to where your shoulders would be if they were on the ground as you can. Keep your body as straight as possible. Do pushups until exhaustion 4 times (4 sets). Rest 30 - 60 seconds between each set.
Dips (triceps)- Sit on a chair or bench and put your hands on the edge of the chair/bench on the outside of your legs. Move your hips off the chair and lower yourself in front of the chair until your elbows are at 90 degrees, push yourself back up. Keep your shoulders down and butt close to the chair. Do 4 sets to exhaustion again with the same rest.
Lunges (quadriceps, gluteus maximus) - Stand with feet together and take a giant step forward with one leg so that both of your knees are at 90 degree angles (knees shouldn't touch the floor though), push yourself back up with it, then alternate to the other leg. Do 12 lunges stepping forward, 12 stepping backward, 12 stepping at an angle to the right, and 12 stepping at an angle to the left. You can change the 12 repetitions to a higher or lower number if you want.
Calf raises (gastrocnemius [calf]) - Stand with your feet together. Slowly push up onto the toes of your feet and come back down. 4 sets until exhaustion. For variation you can do calf raises with your toes together and heels apart, forming an upside-down V, or with toes apart and heels together forming a V shape with your feet. You can also do calf raises on a step/bench/platform with the front half of your feet on the step and the back half hanging over the edge. You will be able to lower yourself more and get more range of motion.
Eh.. there are probably a lot more but you're still limited by the absence of some sort of free weight to use.
Cardiovascular:
I believe that you really don't need to do cardio much more than 30-45 minutes a day unless it is something you enjoy doing. Especially if you're strength or endurance training as well.
In the end I suggest you might ask a professional or read a book. While i've tried to learn as much as I can about exercise since I became serious about it, I still have much more to discover. There are some things that noone can teach you and that you only find out once you've worked out for years.
Actually you might not want to take my advice at all since i'm a stupid American. |
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| Floorfiller |
| quote: | Originally posted by P`zazz
wow tahnx for the help guys, you have been very helpful, I had forgotten how nice the people are on tranceaddict...
but you guys are american, I would expected nothing more, what a stupid idiotic race race you are (yes I am pissed), anyhow as far as I'm concerned you guys are the most brainwashed nation on earth with the lowest IQ, you must be proud of your genius president
P.S. - thanx IcedEmotion, I appreciate it |
well ...after that there is no way i'm gonna give you advice now...:rolleyes: |
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| Mebot |
| quote: | Originally posted by Radagast
Since I have no idea what your goals are I don't really know what specific advice to give. I'll try to think of some general rules.
1.)Get at least 8 hours of sleep a night
2.)Try to stretch before and after every workout (i still have a hard time with this :/)
2.)Never work out exercise a muscle that's still sore from a previouls workout.
3.)Drink at least 8 glasses of water a day.
4.)Generally the only muscles that are safe to work every day are abs and calves (maybe forearms/traps, it really depends on the individual). Most other muscle groups need 1-3(or more, individual again) day rest between workouts.
5.)Try as much as you can to include leg workouts along with upper body stuff.
6.)If you don't want to go to the gym at least try to buy some dumbells/barbell/or even a bench press.
Strength/Endurance Exercises:
Push ups (anterior deltoids,pectorals, triceps) - Put your hands straight below you, as close to where your shoulders would be if they were on the ground as you can. Keep your body as straight as possible. Do pushups until exhaustion 4 times (4 sets). Rest 30 - 60 seconds between each set.
Dips (triceps)- Sit on a chair or bench and put your hands on the edge of the chair/bench on the outside of your legs. Move your hips off the chair and lower yourself in front of the chair until your elbows are at 90 degrees, push yourself back up. Keep your shoulders down and butt close to the chair. Do 4 sets to exhaustion again with the same rest.
Lunges (quadriceps, gluteus maximus) - Stand with feet together and take a giant step forward with one leg so that both of your knees are at 90 degree angles (knees shouldn't touch the floor though), push yourself back up with it, then alternate to the other leg. Do 12 lunges stepping forward, 12 stepping backward, 12 stepping at an angle to the right, and 12 stepping at an angle to the left. You can change the 12 repetitions to a higher or lower number if you want.
Calf raises (gastrocnemius [calf]) - Stand with your feet together. Slowly push up onto the toes of your feet and come back down. 4 sets until exhaustion. For variation you can do calf raises with your toes together and heels apart, forming an upside-down V, or with toes apart and heels together forming a V shape with your feet. You can also do calf raises on a step/bench/platform with the front half of your feet on the step and the back half hanging over the edge. You will be able to lower yourself more and get more range of motion.
Eh.. there are probably a lot more but you're still limited by the absence of some sort of free weight to use.
Cardiovascular:
I believe that you really don't need to do cardio much more than 30-45 minutes a day unless it is something you enjoy doing. Especially if you're strength or endurance training as well.
In the end I suggest you might ask a professional or read a book. While i've tried to learn as much as I can about exercise since I became serious about it, I still have much more to discover. There are some things that noone can teach you and that you only find out once you've worked out for years.
Actually you might not want to take my advice at all since i'm a stupid American. |
Wow, its almost like Orbax responded to this... hehe:p
but yeah Radagast is spot on. You can search around on google or other search sites for workout summaries and such. |
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