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Instant workout: Fitness and conditioning ideas for health and vitality

Instant workout: Fitness and conditioning ideas for health and vitality

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Instant workout: Fitness and conditioning ideas for health and vitality

Lunghezza:
329 pagine
1 ora
Pubblicato:
Sep 2, 2012
ISBN:
9781908864628
Formato:
Libro

Descrizione

Instant workout is a handy guide that brings together more than 150 wonderful exercises from Infinite Ideas’ bestsellers, Instant body conditioning, Instant ab workouts and Instant dance workouts. The ideas from Instant body conditioning and Instant ab workouts will help you tone up, and those from Instant dance workouts will help you get fit and fight the flab in a way that’s more fun than slaving away on the treadmill or cross-trainer. Have fun shaping up!
Pubblicato:
Sep 2, 2012
ISBN:
9781908864628
Formato:
Libro

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Instant workout - Infinite Ideas

Contents

Introduction

Instant ab workouts

Meet your abs

Safety first

Finding your muscles

Work that transversus 1

Daily toning

Swiss ball basics

Swiss balls 1

Advanced Swiss balls

Swiss balls 2

The jack-knife

You complete plank

The side plank

The advanced side plank

The side plank that bends

Back to basics

Roman revenge

Hanging leg raises

Hanging leg raises 2

Two of the best

Hundreds

Transversus torture

Reverse curl

Swiss bridges

Swiss bridges 2

Crunchy balls

Transverse balls

Crunchy balls 2

Side crunch with balls

Ball balance

Extra crunchy balls

More crunchy balls than most

Side crunch with two balls

Bicycling with balls

Wall ball crunch

Advanced side crunch

Only the strong survive

Oblique reaches

Are you pulling my leg?

Let’s twist again

Curl ups

Curl ups with a twist

Roll ups

Leg-stretch cat

Take me to the bridge

Full body extension with a ball

Side crunch

Oblique leg roll

Roll back

Reach for the skies

Alternating legs

Double heel kicks

Cool down stretch 1 – the cat

Cool down stretch 2 – child’s pose

Instant body conditioning

Why it’s wise to keep warm

Turning up the heat

Getting smart with dumbbells – biceps

Curls with balls

Zottman curl – biceps

Hammer curls – biceps

Push-up with balls

Trio of push ups

Getting smart with dumbbells – chest

Tripod push-ups

Chest press

Pyramid power

Pyramid power plus

Getting smart with dumbbells – triceps

Dips with everything

Cable manners – triceps

Plyometrics for your upper body

Everyday glute care

Target your glutes

Lunge for glory

Squats

Step up to the plate

Single leg squats

Targeting shoulders

The overhead press

The front raise

External rotation using bands

Overhead press – alternating the arms

The ball squat

Backwards on the treadmill

Treadmill tactics

Jumping for joy

Going nowhere on the bike

Abdominal work basics

Two of the best for your six-pack

Board rigid

A bit on the side

Swiss balls

Jack-knifed on the ball

Hard core

Crunch time

The muscles time forgot

Superman (or woman)

Good morning

Cooling down

The point of stretching

Stretching out – back

Ball-based back stretch

Stretching out – legs

Stretching out – arms

The three-way stretch

Child’s pose

Instant dance workout

Why dance?

If the shoe fits

Warming up

Stretching a point – legs

Stretching a point – upper body

Stretching a point – back

Belly nice

Belly basics – legs

Belly basics – arms

Belly moving

Belly good ideas

Weight and see

Spice it up

The spice is right

Hipsway

You put your right foot in…

Latino shimmy

Funny turns

Walk like an Argentinean

Ballet for grown-ups

Pliéing your trade

Toeing the line

Parlez-vous ballet?

Arabesque butt toner

Ballet dips

Pushaways – ballerina style

Rising to the occasion

Flabby legs are so passé

Kicking the habit

Street dance

Scoop dogg

The walk with attitude

Be-bouncé

Taking the lunge

Kriss-kross

Rollin’ with my homies

Shoulda boy

Clocking on

Bollywood nights

Handy Hindi hint

Basic Bollywood moves – legs

Basic Bollywood moves – arms

Bollywood legs 2

Forward clap step

Travelling Bollywood style

Spinning and rolling the Bollywood way

Jumps and pullys

Tease yourself fit

The burlesque hip wiggle

Walking seductively

Getting your kicks

Hot drops

Instant workout

Fitness and conditioning ideas for health and vitality

Infinite Ideas

Introduction

Welcome to Instant workout. This handy guide brings together more than 150 wonderful exercises from Infinite Ideas’ bestsellers, Instant body conditioning, Instant ab workouts and Instant dance workouts.

While a few of these exercises do require equipment you’re only likely to find at the gym (unless you’re a real fitness fanatic) there are plenty you can do in the comfort of your own home with little or no specialised equipment. While the ideas from Instant body conditioning and Instant ab workouts will help you tone up, those from Instant dance workouts will help you get fit and fight the flab in a way that’s more fun than slaving away on the treadmill or cross-trainer.

The Instant body conditioning ideas aim to get you toned all over without giving you bulging muscles like Arnie (unless you want them). Of course you want to look great as quickly as possible but you probably don’t really want to injure yourself in the process. So if you’re new to an exercise take it gently and only increase the number of reps you do once you’re confident that you’re performing it correctly.

You probably don’t realise it but there’s more than one set of muscles to your abs and many more ways of working them than spending hours doing punishing crunches in the gym. The ideas from Instant ab workouts will help you vary your abdominal exercise routine, work the whole of your midsection, and make you leaner and stronger in the process.

For a complete workout you really need to complement your toning with some cardio work. This is often the most gruelling and potentially boring part of any fitness regime but the ideas from Instant dance workouts will show you that exercise really can be fun! Dancing can lift your spirits as well as firming your bottom, toning your thighs and flattening your tum. There are many different styles from salsa to street, Bollywood to ballet, so find the dance and music that does it for you and you’ll never be tempted to skip a session.

We just have a few words of caution before you begin. If you’re new to exercise it’s a good idea to take the advice of your doctor or attend an induction program at your gym and follow any recommendations given. When you start any new exercise it’s best just to do a few reps and focus on getting the movement right rather than pumping away feverishly and trying to do as many as possible – that way lies injury. Most importantly listen to your body – if an exercise is painful then stop straight away.

Have fun shaping up!

The Infinite Ideas boys and girls

Instant ab workouts

1

Meet your abs

You probably don’t realise it but there’s more than one set of muscles to your abs and many more ways of working them than spending hours doing punishing crunches in the gym. The rectus abdominis is your potential six-pack and the muscle most people are thinking of when they talk about abs, but your abs are made up of three sets of muscles. As well as the rectus abdominis there are the obliques in your side, which come into play when twisting and bending, and the transversus abdominis, which goes all the way across your stomach, behind the rectus abdominis. For maximum toning you need to work all three muscles individually and together rather than just focusing on the easily worked and dominant rectus abdominis. The good news is that there are plenty of exercises you can do without even needing to go to the gym so your workout can be varied and interesting rather than the gruelling tedium of endless crunches. Here’s to flatter stomachs!

2

Safety first

Ever wondered why you do abs exercises at the end of combination workout classes (like BodyPump or Hi Lo)? The idea is that if you did them at the start you’d run the risk of working out with tired ab muscles which could lead to bad posture. That’s a lesson worth taking into your own individual workouts too, especially if you are going to be doing anything like squats, lunges or free weights where proper posture is what you rely on to prevent putting your back out. Stomach muscles don’t have the ability to bulk up like other muscles so don’t worry about working them too hard. You can work them too often though – light abs work can be done daily but after a hard session they need a day off just like any other part of your body if they are to repair damage and grow stronger. Remember that it’s while you rest that you get stronger.

3

Finding your muscles

Your abdominal muscles are essential for keeping your whole body strong but of course what most of us want to achieve from working our abs is a flat stomach or possibly even a six-pack. The bad news is that the prominence of your six-pack is genetic so no matter how hard you work, unless you’re predisposed to have defined abs, you may never get the chiselled stomach you desire. However we can all have tauter, flatter stomachs. Bear in mind though that just working out your abs is not enough – if your toned muscles are hiding beneath many years worth of beer and pizza then your sculpting efforts will be in vain. For the most impressive results you need to get down to 15% body fat if you’re a man or 25% body fat for women. So make sure that you complement your toning work with regular cardio workouts (such as running, swimming or aerobic exercise classes) and sensible eating.

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