Re-shaping Your Shape – The Exercise plan
The holidays bought about lots of party’s and lots of foods. Invitation for dinner here and there and I have always found myself full to my stomach. I have gain weight. In order to get back to shape, here is what I did:
The Exercise Plan
According to Dr. Edward Jackowski, a fitness guru, said that there are four body types. Find out where you belong:
Hourglass type – this body types are for curvy women, those with 6 inches difference between the chest or hips and the waist.
Spoon type – or most commonly known as the bottom-heavy. These are women with larger hips and small waist and chest.
Ruler – are those who got a straight up bodies with a little curve.
Cone – are those who are large in the chest and waist area but slimmer by the hips. This body type is common to men.
Dr. Jackowski said that to lose weight and inches, you need to exercise based on the shape of your body. He designed a workout for the body types of hourglass and spoon. If you belong to this group, lets us try to remake our shapes. This workout needs to done three times a week. Be sure to wear comfortable sneakers to prepare for jump ropes, you will also need a bar but if you don’t have one, you can use a broom stick. And if you don’t have a jump rope, do the jumping jacks.
Let us begin:
First, warm up for 5 minutes by marching then do the 3 minute jump rope or jumping jacks for your cardio. This is about 100 jumps. Then do a strength training for 3 minutes by doing 30 push outs. This is for your upper arm. You need to hold the bar with hands apart, standing with your legs hip width apart. With the bars in both arms, push it away from your body on exhale and then on inhale, bring the bar back up to your chest. Remember to do this with relaxed shoulders for 30 to 50 reps.
While still standing up and bars still on both hands, move the bars behind you with your palms facing away from you. Raise the bar away from your body as high as you can then slowly lower it down. Do these 20 to 40 reps without tilting your torso. This exercise is for your triceps.
For your glutes, lower abs and calves; hold the bar across the top of your upper back. March in place on your toes and try to bring your knees up to your chest level. Remember to do this with a relaxed shoulder and do 100 reps.
For your abs, hips and thighs; do the bent knee sit-ups by lying on the floor with your back and knees bent with feet flat on the floor. Raise your upper body slowly of the floor until your elbows have reached your knees. Slowly go back to your starting position and do 10 to 20 reps.
While still lying on the floor, put your hands out on the sides and bring both of your feet up while your hips still on the floor. Open your feet wide then bring then back together. Do 20 to 30 reps. This is good for your thighs and lower abs. For you quads and hamstrings, do the leg-raising by lying on the floor and your hands on your rear end. Raise one leg first till you reach a 90 degree angle then slowly lower it down and pulling the other leg up. Try to keep it off the floor for 20 to 30 reps. Do the 2 minute cool down my marching in place and you’re done for the day.
If you experience pain in those areas where you worked on, that means that the exercise is working and that you should continue doing so and you will be surprise for the out come.