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Strength Training Builds Up Arm, Chest Muscles

This is the beginning position for two similar exercises that will strengthen your bicep, shoulder and chest muscles using light dumbbells. If you are new to strength training, stick with the bent-arm version. As you get stronger, progress to the extended-arm version for a more intense workout.

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Step 1.. Holding a light dumbbell in each hand, bend your arms out to the side with your elbows at shoulder level. Keep your arms level and close them in front of your chest (not shown). Pause, then open your arms to the side. Repeat 10 to 12 times. Rest for 15 seconds and repeat two more times.

Step 2 Holding a light dumbbell in each hand, bring your arms out to the side at shoulder level with your palms facing forward. Keep your arms just slightly bent and move them in front of your chest (not shown). Pause, then open your arms to the side. Repeat 10 to 12 times. Rest for 15 seconds and repeat two more times.

Sources: Los Angeles Times

Some Tips to Actually Enjoy Exercising

A lot of people complain about not having enough time to stay in shape. Are you one of them? Does exercise always get bumped to the bottom of your list of things to do? The problem may have nothing to do with time it might just be that you hate exercise…

If that’s the case, some of these tips may be just what you need to change your attitude, and in return, exercise might just change your whole life. For the full list of all 13 tips, see the Lifehack link below, but here are a few good ones:

Tune Your Challenge Level Don’t start out by running until you are winded and dry-heaving into a ditch, and don’t just mess around in the gym without doing anything strenuous at all. Instead, make it your goal to set a workout routine that is challenging, but not overwhelming. Challenge is key to enjoyment.
Set Goals Don’t just set weight-loss or muscle gain goals, set fitness goals. Set goals to beat your past records in distance, push-ups, or chin-ups you can do, weight you can lift, or degree you can stretch. Make it a game where you strive to beat your previous high-score.
Music This shouldn’t come as a surprise, but music can enhance a workout, making it far more enjoyable and less like work.
Short Workouts Don’ t have time or enthusiasm to last an hour? Just go for twenty or thirty minutes. Shorter, but higher-intensity workouts can be better than longer ones and you can become more focused as a result.
Make Exercise Your Stress Relief Many swear by using the gym to relieve stress. Exercising can be cathartic and release negative feelings if you get used to using it that way. Then instead of avoiding the gym because of a stressful day, it will be your reason to go.

Click to learn Lifehack.org October 19, 2007

Source:Mercola.com

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