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HOME EXERCISES?
Posts
Sam
2200
Sam
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CloseHey guys, I've been wanting to build my arms up a little then actually tone them as my arms are not exactly something I'm proud of. Does anyone know some good exercises I could do at home to get some decent results?
Obviously I don't expect anything that will work instantly and I appreciate that I'd need to keep at any exercise with a regular schedule for a good few months before I noticed any changes.
Obviously I don't expect anything that will work instantly and I appreciate that I'd need to keep at any exercise with a regular schedule for a good few months before I noticed any changes.
Here you go. No offense to narcodis, but instead of searching through google and finding a routine that may or may not be garbage, I have saved you the effort.
http://www.trainforstrength.com/
One of the best and most acclaimed set of routines around.
http://www.trainforstrength.com/
One of the best and most acclaimed set of routines around.
Oh, I'm glad to see this topic! I work out a lot and I have quite a few friends who are trainers. Hence, my two cents below. Keep in mind, I have zero idea how much workout experience you have, so I'm going to default to the assumption you have none.
I've always been a fan of gym memberships, which I highly recommend if there's any decent fitness centres in your area. Flat rate each month, and you don't have to spend anything on equipment! Plus, if you're lucky, it won't be too far from your house/flat. Working out at home is great, but can be costly if you're looking at buying free weights. Heaven forbid you should want a piece of actual workout equipment- those things are ridiculously expensive.
Simple workouts like crunches/lunges are awesome for general body tone at home. Regardless of where you go with your arms, definitely start stretching at home. Stretch in the shower for a couple minutes every day- it does wonders.
General exercise advice: don't try to do too much early on. Pace yourself, and work until you're just tired, not until things start hurting or you're collapsing from exhaustion. 15-20 minutes is a good place to start for a general workout. That gives you time for a stretch (ALWAYS STRETCH), warm up (a light jog in place/ around the block/7 minute treadmill run/etc), and then specifics (arms/legs/core). Be sure to vary it up, and keep your sets light. No 30 reps on one arm with no stops- that's a good way to hurt yourself. And when you hurt yourself working out, you really hurt yourself.
TL;DR: TARDIS LIKES WORKING OUT TOO MUCH LOL
I've always been a fan of gym memberships, which I highly recommend if there's any decent fitness centres in your area. Flat rate each month, and you don't have to spend anything on equipment! Plus, if you're lucky, it won't be too far from your house/flat. Working out at home is great, but can be costly if you're looking at buying free weights. Heaven forbid you should want a piece of actual workout equipment- those things are ridiculously expensive.
Simple workouts like crunches/lunges are awesome for general body tone at home. Regardless of where you go with your arms, definitely start stretching at home. Stretch in the shower for a couple minutes every day- it does wonders.
General exercise advice: don't try to do too much early on. Pace yourself, and work until you're just tired, not until things start hurting or you're collapsing from exhaustion. 15-20 minutes is a good place to start for a general workout. That gives you time for a stretch (ALWAYS STRETCH), warm up (a light jog in place/ around the block/7 minute treadmill run/etc), and then specifics (arms/legs/core). Be sure to vary it up, and keep your sets light. No 30 reps on one arm with no stops- that's a good way to hurt yourself. And when you hurt yourself working out, you really hurt yourself.
TL;DR: TARDIS LIKES WORKING OUT TOO MUCH LOL
The above is a good post. However I must contest this
This isn't usually the way you want to go. The problem with this is that it assumes that muscle physiology is divided so easily in terms of (arms/legs/core), when it isn't! Every part of your body is connected, and MANY muscles are vital to other muscles which you would think have nothing to do with each other. Muscles are a complex thing, which is why they require the right combination of exercises to properly address stabilizer muscles, muscle balance, and to prevent overtraining a specific area. Which is why things like arm day/chest day/etc isn't recommended.
post=95580
and then specifics (arms/legs/core).
This isn't usually the way you want to go. The problem with this is that it assumes that muscle physiology is divided so easily in terms of (arms/legs/core), when it isn't! Every part of your body is connected, and MANY muscles are vital to other muscles which you would think have nothing to do with each other. Muscles are a complex thing, which is why they require the right combination of exercises to properly address stabilizer muscles, muscle balance, and to prevent overtraining a specific area. Which is why things like arm day/chest day/etc isn't recommended.
Keep in mind, I don't mean just the arms, legs, and core. I realize many of the muscles are connected, and single-area-training-days are a bad idea. In terms of specifics, I suppose I meant more of upper vs lower body, and working controlled areas. I'm trying to get at "isolation = better results."
I find I'll occasionally do a routine where I work a whole group of muscles in a large excersize (a bear crawl, for example), then after a quick break of no more than 30-40 seconds, depending on how long I did said bear crawl for/how much weight I was under, I bust out the free weights or straps and work each individual muscle or groups of two muscles, very controlled, in sequence. Then I top it all off with another bear crawl under less weight, and go about the rest of my circuit.
At any rate, thanks for helping to clarify my somewhat botched point there, Feld. ;)
I find I'll occasionally do a routine where I work a whole group of muscles in a large excersize (a bear crawl, for example), then after a quick break of no more than 30-40 seconds, depending on how long I did said bear crawl for/how much weight I was under, I bust out the free weights or straps and work each individual muscle or groups of two muscles, very controlled, in sequence. Then I top it all off with another bear crawl under less weight, and go about the rest of my circuit.
At any rate, thanks for helping to clarify my somewhat botched point there, Feld. ;)
YOU SEEM TO KNOW WHAT YOU ARE TALKING ABOUT AND I RESPECT THIS. ONE POINT FOR YOU.
But (unless I mistook what you were trying to say), isolation exercises aren't as effective as compound exercises (which confuses me as what you said about lower/upper body exercises is an excellent plan, which is opposite of isolation), which is showcased by the frowning upon people trying to do curls endlessly to get big arms, as opposed to things such as pull ups or deadlifts and such.
But (unless I mistook what you were trying to say), isolation exercises aren't as effective as compound exercises (which confuses me as what you said about lower/upper body exercises is an excellent plan, which is opposite of isolation), which is showcased by the frowning upon people trying to do curls endlessly to get big arms, as opposed to things such as pull ups or deadlifts and such.
Sam
2200
Thanks guys. As you assumed, my experience with this stuff is an absolute zero. I was thinking of just starting with simple stuff like push ups, whatever that thing is where you lay down and pull your whole upper body up (I wanna say pull ups, but that sounds like somethign a baby would wear), and jogging.
There are a couple of gyms near my house, I'll take a look at what memberships they have and how much they charge.
There are a couple of gyms near my house, I'll take a look at what memberships they have and how much they charge.
post=95622
whatever that thing is where you lay down and pull your whole upper body up (I wanna say pull ups, but that sounds like somethign a baby would wear).
You are new at this, aren't you? You mean sit ups?
Yeah, definitely keep us posted what's going on, and READ UP A LOT. My link is a good start, along with actual, professional exercise sites (for men), not random About.com articles or some stupid shit. Seriously, knowledge is power with this whole thing, and you don't want to screw yourself over.
Burning what, fat? Running, jogging, things like that. Weight lifting though, is the best way to burn fat. As a female, don't worry about gaining unsightly bulging muscles, this is normally genetically and hormonally impossible. The female form benefits very well from a healthy layer of muscle. When I say a healthy layer' feminine muscle doesn't look like male muscle, it's usually 'mistaken' for just a flat out attractive build.
Of course females don't lift weights exactly like dudes, though. There are a few differences to take into account (for one, its not nearly as difficult, you won't have to worry about grunting, heavy THUDS of the weight falling on the ground, and heavy emphasis bench pressing and stuff like that. It's really easy)
Of course females don't lift weights exactly like dudes, though. There are a few differences to take into account (for one, its not nearly as difficult, you won't have to worry about grunting, heavy THUDS of the weight falling on the ground, and heavy emphasis bench pressing and stuff like that. It's really easy)
post=95654
I am pretty new at this - what are some good aerobic exercises for burning?
Well, first you get about a gallon of petrol, and a zippo lighter. Preferably a newer one. Then you combine the two while running. It might be a little complicated at first- pace yourself and you should be fine. ;)
Seriously, though, running is a great way to burn fat. A light jog in the morning, providing you have the shoes for it, can do wonders. Feld is completely right though- weight lifting is the best way.
post=95584
isolation exercises aren't as effective as compound exercises
You know, I really need to stop a) discussing this sort of thing in the middle of the night, b) trying to edit my post as I write it while trying to discuss this sort of thing in the middle of the night, and c) I need to stop skipping words. :|
I'm trying to get at "isolation = not always better results."
is what it SHOULD say. I really have no idea how I skipped those two words and then went on to discuss upper vs lower body and compound exercises. Go me, I guess. Yay irony.
post=95629
Seriously, knowledge is power with this whole thing, and you don't want to screw yourself over.
This is a very good point. Every single one of my friends who trains professionally says exercise is about 70-80% mental. This means that visualization and drive are very important to working out. Don't be afraid to get in the zone before you work out, you'll find it helps.
post=95846
Squat, bench, dealift, military press.
Enough said.
this man knows what he's talking about
Squat, bench, dealiftAll good.
military press.A good way to hurt yourself if you don't know what you're doing.
If you're a damn pro and have been working out for a while, an excellent method.
Airemix
100
I <3 kettlebells, but they can be kind of dangerous - they may not be something you want to use on your first try. Also they can be fairly controversial, depending on who you're talking to.
Sorry for sort-of necroposting, but I thought I should throw this out there for discussion-
http://www.rtp-transformation-system.com/
1) hillarious because of the term "RTP"
2) looks pretty "legit." I've read through a lot of the site, and while it is like most fitness program sites in that every page is far too long and it repeats itself a lot, the dude who came up with it is a pretty normal guy- an English teacher at a school in Osaka, Japan.
Take a glance, share your thoughts?
http://www.rtp-transformation-system.com/
1) hillarious because of the term "RTP"
2) looks pretty "legit." I've read through a lot of the site, and while it is like most fitness program sites in that every page is far too long and it repeats itself a lot, the dude who came up with it is a pretty normal guy- an English teacher at a school in Osaka, Japan.
Take a glance, share your thoughts?
