Body Workout Plan

Being fit and healthy should be each person’s top priority but as we see these days, most people neglect it. We all know the benefits of daily work out, but it is tragic that most of us don’t take this seriously.

Yes, it is a fact that some of us get caught up working for long hours, or attending to little kids at home, but it is very important that we realise all the stress of office and house work gets easier to deal with if we maintain healthy and fit bodies and minds. Good physical and mental health is very vital to live a good life and we should never compromise this. A common excuse is being too busy and having no time, but this is definitely a lame excuse.

The other excuse people often give is having no access to a gym or a workout place. Well, the truth is you don’t really need a gym if you have the desire to work out and keep fit. As they say, ‘’where there is a will, there is a way.’’ There are numerous exercise regimes that can we can follow right in our homes, like running on treadmills and lifting weights.

Since one cannot actually have a multi-gym at home, the easiest way to life weights is by using dumbbells. Dumbbells come in different sizes and weights and hence it is easier to alter the exercise intensity based on each one’s ability. Generally, when you begin working out with dumbbells, it is wiser to do so with lighter weights to avoid injury. 12 pounds is usually the starting weight for men and 8 pounds for the women, but this could differ, like mentioned earlier based on each one’s ability.

So now, here are a few exercises you could begin with for the shoulder and the arm muscles. Starting position for most of these exercises is – stand erect with feet slightly apart and dumbbells at your side. Now slowly lift your arms along the side maintaining them in the same plane until they reach shoulder level. Hold this position for about a second and then come back to starting position.

This exercise will help build your deltoid muscle and this movement is known as abduction. Next exercise is mainly for the shoulder elevators and your biceps. From the starting position, bring the dumbbells towards your shoulders by bending your elbows and then slowly raise them up by straightening your elbows above your head. You can have a short rest period of one and a half minutes between each exercise.

One set includes ten repetitions and three sets in each exercise is the standard protocol. As you do this everyday, you will see your performance level rising which means you can progress by increasing the weight.

Our highest recommended are the Bowflex SelectTech.