Want to cosplay your favorite character at a convention, and need to workout to get that right look? I'm here to help! Below are some simple exercises you need almost no equipment for. Remember to set realistic goals - such as allowing enough time in advance to obtain the look you want. Depending on what your goal it could take a few weeks to a few months.
1. Stretches, pushups, crunches, duck walks.
2. Alternating front raises with dumb bells - works anterior deltoid. Allow your body to swing as little as possible - maintain correct form at all times.
3. Military presses with curl bar - works the deltoid muscles in the shoulders as well as the core and legs, which you must use to stabilize the weight.
4. Squats with curl bar - works the quadriceps. If you have trouble with your knees or ankles, lower the weight or do squats normally without the bar.
5. "Nose breakers" with curl bar - works the triceps.
6. Curls - works the biceps. Back should be flat against the back of the chair with elbows locked in.
7. Bench press - triceps and pectoral muscles. For heavy weights on bench, ALWAYS. ALWAYS. ALWAYS. Have a spotter and maintain correct form.
8. Dead lift with bar bell - works grip strength with the erector spinae, gluteus maximus, adductor magnus, hamstrings, and quadriceps serving as the primary muscles.
9. Pullups - works the Latissimus dorsi. The body is pulled up until the chin clears the bar, and finished by lowering the body until arms and shoulders are fully extended.
10. Bonus level - one armed pushups! These work primarily the pectorals, triceps, and deltoids.
View a demonstration of these exercises - http://www.youtube.com/watch?v=QEdnl3_BaiY
Thinking about starting a weight routine? Find yourself an experienced workout partner to help out. Start slow with low weights and low reps - over time build gradually. Moderately heavy to heavy amounts of lifting should be done every other day to allow time to recover. ("Heavy" depending upon what level of training you are at.) Gradually introduce more protein into your diet from high quality sources. Always try to eat fresh and drink things like water, tea, gatorade, fruit smoothies etc instead of regular sodas.
Want to tone up? High reps, low weight. Bulk up? High weights, low reps. Again, anytime you hit the weights hard - whether bulking or toning - let yourself recover. Get high quality protein after EVERY weight workout. Period.
Need to lose weight? Get out and get movin'! Get any kind of cardio you can fit into your daily routine. Do laundry, some yard work, walk the dog, whatever! Get on the bike, jog, take an aerobics class...The list goes on! Find a friend to go outside and get active with - have fun with it!
Even if you're already in good condition, it may still take time to adjust to a different routine. For example, it took me several months to adjust my routines and obtain the right upper body look for Terry Bogard, even though I had already been into lifting for a while. The major parts of the routine were: Keeping up a solid amount of cardio to ensure that I would look "cut". Doing low weight / high rep weight routines to build just enough well-toned muscle in the right places. Lots of plyometrics and calisthenics (duck walks, bunny hops, pushups etc) to finetune the "martial arts" look. Also, eating plenty of fresh foods, and lean meat.
CAUTION. Always remember to warm up for a minimum of 10 minutes of stretching and light calisthenics before any routine. Skipping rope for at least two minutes after warmups is recommended.
1. Stretches, pushups, crunches, duck walks.
2. Alternating front raises with dumb bells - works anterior deltoid. Allow your body to swing as little as possible - maintain correct form at all times.
3. Military presses with curl bar - works the deltoid muscles in the shoulders as well as the core and legs, which you must use to stabilize the weight.
4. Squats with curl bar - works the quadriceps. If you have trouble with your knees or ankles, lower the weight or do squats normally without the bar.
5. "Nose breakers" with curl bar - works the triceps.
6. Curls - works the biceps. Back should be flat against the back of the chair with elbows locked in.
7. Bench press - triceps and pectoral muscles. For heavy weights on bench, ALWAYS. ALWAYS. ALWAYS. Have a spotter and maintain correct form.
8. Dead lift with bar bell - works grip strength with the erector spinae, gluteus maximus, adductor magnus, hamstrings, and quadriceps serving as the primary muscles.
9. Pullups - works the Latissimus dorsi. The body is pulled up until the chin clears the bar, and finished by lowering the body until arms and shoulders are fully extended.
10. Bonus level - one armed pushups! These work primarily the pectorals, triceps, and deltoids.
View a demonstration of these exercises - http://www.youtube.com/watch?v=QEdnl3_BaiY
Thinking about starting a weight routine? Find yourself an experienced workout partner to help out. Start slow with low weights and low reps - over time build gradually. Moderately heavy to heavy amounts of lifting should be done every other day to allow time to recover. ("Heavy" depending upon what level of training you are at.) Gradually introduce more protein into your diet from high quality sources. Always try to eat fresh and drink things like water, tea, gatorade, fruit smoothies etc instead of regular sodas.
Want to tone up? High reps, low weight. Bulk up? High weights, low reps. Again, anytime you hit the weights hard - whether bulking or toning - let yourself recover. Get high quality protein after EVERY weight workout. Period.
Need to lose weight? Get out and get movin'! Get any kind of cardio you can fit into your daily routine. Do laundry, some yard work, walk the dog, whatever! Get on the bike, jog, take an aerobics class...The list goes on! Find a friend to go outside and get active with - have fun with it!
Even if you're already in good condition, it may still take time to adjust to a different routine. For example, it took me several months to adjust my routines and obtain the right upper body look for Terry Bogard, even though I had already been into lifting for a while. The major parts of the routine were: Keeping up a solid amount of cardio to ensure that I would look "cut". Doing low weight / high rep weight routines to build just enough well-toned muscle in the right places. Lots of plyometrics and calisthenics (duck walks, bunny hops, pushups etc) to finetune the "martial arts" look. Also, eating plenty of fresh foods, and lean meat.
CAUTION. Always remember to warm up for a minimum of 10 minutes of stretching and light calisthenics before any routine. Skipping rope for at least two minutes after warmups is recommended.
The author is the chief instructor at Johnston Karate, based in Lake City, South Carolina.
Article Source: http://EzineArticles.com/?expert=Owen_Johnston
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