You can get a lot accomplished at home with weight training with a set of weights. I am going to give you some examples of pec exercises that are very effective.
The first is a simple push-ups. Keep your form tight, your abs engaged. It’s better to not go down as far, and have better form. If you are more advanced, try push-ups on a stability ball.
Another standard pectoral exercise is a chest press. This can be done with your shoulders on a stability ball, or a bench. Your 90 degree bent arms should be down parallel to your ears, and then push straight up. Then return to the original position. Make sure that you work as hard on the way down as the way up.
We’ve talked about proper form for the dumbbell chest flye. Keep the shape rounded (like hug-a-tree). Don’t go down further than parallel with your shoulder. Again, make sure that you don’t ‘drop’ the weight. If the movements are too fast, it can put a strain on your rotator cuff. Those injuries can take a long time to repair itself.
A standing chest press with a tube securely tied around a very stable pole, or if your tubes have a toggle on it, you can secure it in a door frame.
You don’t need to belong to a gym to exercise. You can do weight bearing exercises with a little expense. Go to a used equiptment store. That is where I bought my Universal gym for $500. You can get barbells for a lot less than a sporting goods store.
You just need some dedication and drive to wake up and do it. You’re doing exercise for you, mentally and physically. I think your worth it!
Monday 12/06/10 Exercise Plan:
Recumbent bike- 15 minutes
High intensity Jumps- 15 reps, 3 sets-20 minutes
1) plank to one leg forward- to stand with a march step
2) plie' squat to explosion jump, then back to squat
3) 1/4 turn squat jumps
4) donkey kicks
Strength train- home-legs
forward lunge with side rotation- 12 lb barbell
stability ball leg curl
stiff legged dead lift- E-Z bar with 19 lb. on each side
leg extention - Universal Equiptment( bought used), 3 plates
leg press- 8 plates
Monday 12/06/10 Food Diary:
I'm doing the eating plan from my trainer for a couple of days that I did at the end of September
Plan B
7:00-4 large egg whites (67 cal)
Bread (whole wheat, I'm using Ezekial bread from the organic freezer section. It has no glutens, but it is a big, ruff piece of bread) (61 cal)
11 a.m.- protein shake (160 cal)
2 p.m.-3 oz. Beef ( sirloin brioled and trimmed) (176 cal)
3 oz sweet potatoes ( baked)
8 oz green vegetables ( raw or steamed)
1/2 tsp Uda's or flax oil ( 65 cal)
6 p.m.- 3 oz Fish, tuna (bag or can) (101 cal)
3 oz. corn ( boiled - I dont cook mine and I use organic bagged corn)
8 oz cauliflower ( steamed) (74 cal)
1/2 tsp Uda's or flax oil ( 65 cal)
8 p.m.- 3 oz chicken breast ( roasted)
3 oz brown rice or quieno ( 101 cal)
8 oz. green vegetables (raw or steamed) (88 cal)
TOTAL CALORIES- 1380
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