1. Weight training.
Deltoid - Muscles of the Upper Extremity Visual Atlas, page 39 (Photo credit: robswatski)For the upper body, choose a light weight, say one to five pounds.- Begin with the bicep curl. The bicep is the two headed muscle on the front of the upper arm. It works to bend the arm forward at the elbow.
- The triceps is the three headed muscle on the back of the upper arm. They serve to lift the arm straight out behind you.
- The shoulders are next. There are three heads: the front, medial, and rear deltoid. Front and side dumbbell raises work the first two parts of the deltoid muscle. Bent dumbbell flyes work the rear deltoid muscle.
- To work the chest, butterflies performed with the dumbbells hit both the major and minor portion.
The same principle can be applied to the lower body but using heavier weights.
- The quadriceps muscle of the front thigh has four heads that move the body along when walking. Squats and lunges work the quadriceps muscle.
- For the back of the legs, the hamstrings, rear leg curls isolate this muscle for a shapely appearance.
- Sitting or standing calf raises shape the muscle known as the gastrocnemius.
- Leg curls from an all fours position on the floor, with the weight held firmly in the bend of the leg isolates the gluteus muscle.
2. Outdoor Activities.
If you have a neighborhood, twenty minutes, and a clear day, then you have a workout! Start out slow to warm-up and then kick it in gear. Walking works all the muscle groups of the body. Avoid rocky terrain or uneven pavement. They could cause injuries to the ankles and the knees.
Compact Disc player. (Photo credit: Wikipedia)3. Dance.All you need is a CD player - you can dance in any location, on any surface, and in many different types of footwear. Dancing works the entire body and the abdominal region in particular. With all the new dance steps today, you need a strong core just to perform them. Dancing is fun and the beat of the music keeps the body energized and motivated. Create a CD of your favorite fast-paced tunes. This is one of my favorite ways to work out - I just put on some music, dance around the living room, and before you know it I'm breaking a sweat. So whenever you have twenty free minutes, get moving to the beat and burn some calories!
All exercise has health benefits even if it’s for only twenty minutes a day. Pick one that’s interesting to you and that you enjoy and you will be more likely to stick with it over the long term. If none of these catch your eye, think up your own, or just visit this blog on a regular basis - we cover lots and lots of new fun ways to exercise - even some you may never have heard of before! You can also find more tips and suggestions at http://www.newholisticliving.com/exercise.html.
