Health & Fitness - Exercise

Getting in the gym can be a task and then once you make it to the gym, you may wonder what to do. Not all of us can afford a personal trainer and for some of us the money is spent better somewhere else. We have compiled a few excerises that proved to deliver results in an overall spectrum. You see guys in the gym doing a bunch of exercises but a lot of them isolate body parts. In order to get an overall result and save some time, excerises that work the big and a bunch of muscle groups can make that happen.

1. WALKING
   You don't need a treadmill or even a gym to walk, you can do it anytime and anywhere. Work your way up from 5 - 10 minutes to 30 minutes. Walking gets your blood going which is good for your circulation. You may even want to substitiute you car for certain errands if you can.
2. INTERVAL TRAINING
   Interval training added to your cardio work out benefits in several ways, it can boost fitness, burn more calories and help lose weight. The concepts is to vary the intensity of your aerobic workout to challenge your your body instead of allowing it to coast in  a comfort zone.
3. SQUATS
   Squats work several major muscle groups in your legs -- the quadriceps, hamstrings, and gluteals at the same time. Squats can help improve your balance.
4. LUNGES
   Similar to the squats, lunges work all of your major muscle groups in your lower body and also assist with your balance.
5. PUSH UPS
   Push ups work major muscle groups in your upper body -- the chest, shoulders, biceps, triceps and core muscles. If doing push ups are too hard in the beginning you can lean into your kitchen counter then slowly move to the floor with your knees bend then eventually to the classic style
6. ABDOMINAL MUSCLES
   Crunches help your core and help tighten up your stomach which can make it smaller. Be sure to pay attention to proper form and avoid pulling your head with your arms.
7. BENT-OVER ROW
   The Bent-Over Row works all of the major muscle groups of the upper back and the biceps.

When you work out you always have to keep in mind that each muscle has a positive and negative movement and a muscle that corresponds to it for example your arm -- the bicep contracts your arm and the tricep extends it -- so you want to be sure that you give each the same attention. There are a lot of people in the gym that may ONLY bench press which give them a strong and big chest, however their back is being neglected which cause problems with your posture and your frame.

Source: WebMD
 

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