For most people, exercise is just a means to an end. That end may be to lose weight, gain weight, sleep better, feel better, or even to impress someone from the past. No matter what it is, we can agree that the majority of us are not exercising just to past time. In fact it can become a bit overwhelming when you are just starting out if you don’t know exactly what you are doing, where to start, and or how to continue after you’ve started.
If you know how to take the first steps towards weight loss and how to effectively get through each day having achieved a goal that can be used to get through the next day, your chances for long-term success triples.
The following is a list of ten exercises that, if perfected and implemented frequently, could take to the end of your fitness and weight loss goals. Most exercise that you find in magazines or through expensive personal trainers are based on the fundamental moves that make up these exercise. If you adopt these ten exercise, learn how do them correctly and pair them with balanced nutrition and a bit of cardio, you will win.
Be sure to watch the video below for exact instructions on how to do these moves properly and how to implement them safely into an effective workout.
1. The Squat: It works the quadriceps, gluteal muscles, calves as well as your core. The key here is to imaging that you are about to sit into a chair. Try to keep your knees behind your toes.
2. The Lunge: It works your glutes, hamstrings, quadriceps and calves. Make sure you don’t lean forward too much. Keep your weight on your heels.
3. The Chest Press: It works your chest muscles, your shoulders, and the back of your arms. Make sure to keep your head and your back flat on the bench. Also, carefully control your movements with the weights.
4. The Chest Fly- It works your chest muscles, your shoulders, and the muscles near your rib cage. Make sure you don’t lock your elbows.
5. The Row: It works your upper and mid back muscles, the front of your arms (biceps) and the back of your shoulders. You want to keep your back as flat as possible when you do this.
6. The Shoulder Press: It works your shoulders, triceps, and the muscles on the side of your neck. Do not pull your arms behind your body
7. The Lateral Raise: It works your shoulders and deltoids. Make sure the weights aren’t too heavy when you do this and remember to keep a slight bend in your arms.
8. The Tricep Extension: It works the back of your arms. Your elbows should remain pointed at the ceiling the entire time.
9. The Bicep Curl: It works the front of your arms. Do not rock back and forth. Pull your upper arms into your body and hold it tightly there for the duration of the movement.
10. The Crunch (and Reverse Crunch): It works your upper (and lower) portions of your abs. Try not to lace your hands behind your head. Instead, slightly touch your fingers on your head.