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Muscles in a Minute a Day

Published in July 26th, 2010
Posted in Fitness

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Let’s face it. We all want muscles to grace our bodies, be it on the stomach, arms, chest and legs. After all, muscles are very good to look at as well as indications of healthy living. And who does not want to attract the opposite sex with just the right kind of muscles?

Still, you might despair because muscles do not pop up the minute you want them to. You have to eat the right diet, perform the right exercises and follow a healthy lifestyle in order to gain the muscles you so dearly desire. Fortunately, you can have muscles with the following exercises that can be performed in mere minutes a day.

Chest Pump
If you are going out on a date and you want instant muscles, so to speak, then supersets of the chest pump are for you. Basically, each superset contains the following one-minute exercises:
•Perform as many push-ups as possible in one minute
•Then move on into the modified push-up position, with your knees on the ground, and perform the push-ups for as many as you can for just one minute
•Hold yourself about 5 centimeters off the floor for as long as you can or for 20 seconds, whichever makes your muscles burn the fastest

Remember not to rest in between the movements. Your goal is to repeat the supersets for at least 2-5 times. If you can make it more than 5 times, then you are resting longer than necessary.

Arm Pump
You also want to work out your biceps and triceps in equal measures. Although the upper arm consists of 40 percent biceps and 60 percent triceps, it is necessary to aim for a balanced look, thus, the need for these two arm pump exercises. This time, however, you must rest between exercises.

First, you must perform the bench dip. You should place your feet on a bench in front of you and your hands behind you on another bench behind your back. Now, ask a spotter to slowly place a few weight plates on top of your lap, which should be placed as steadily as possible so that these do not fall off.

Now, you need to lower your body until such position that your upper arms are almost parallel to the floor. Then, pause for one second and return to the starting position. You will be fatigued as you perform the set, during which time the spotter should slowly remove the weight plates until you can only carry your own bodyweight.

You will then place your feet flat on the floor and your knees bent. You should then lower your body to the floor for as many times as you possibly can.

Second, the dumbbell curl is good for your arms, too. You perform the basic dumbbell curls except that you have to alternate the three sets of 8-12 sets with preacher curls after a 5-minute rest.

In either of these curls, you have to start with 80 percent of your maximum weight and then slowly remove the weights until 10-15 percent. You should also rest between sets.

These simple workouts are very simple to do but are very effective in providing the muscles you desire. All these for just a few minutes a day!

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