Women who are interested to maintain slim and trim look of their figure, always try to keep themselves in proper shape. Exercise is the only way by which you can get proper shape of your body. You can tone your body muscles by the help of various types of free hand exercises and weight training exercises.
But, in case of women, it is better to avoid using heavy weight as this can destroy the feminine softness of their body. They can use light weight along with free hand exercise for their muscle toning. In this article we will talk only about the upper portion of the body and how to tone the muscles of the upper portion of your body.
You can build up the proper shape of the upper portion of the body and tone you muscles with the help of various types of chest, shoulder, and arms exercises. Here we will discuss about only best five exercises and essential diet recommendations.
You may use dumbbells of maximum two kilos of weight for upper body toning exercises. If dumbbell is not available at your home you can use two bottles of one liter each, filled with water and capped tightly, as weight. Warming up is most important before starting body toning exercise.
In the beginning you should do body toning exercise under the expert supervision so that you can learn the right methods for these exercises. Once you learn them properly, you can do the exercises in your home regularly.
Exercise 1
If you want to tone your chest and shoulder muscles, then you must do this exercise.
Lie down on the ground in a straight position, in such a way that the front portion of your body is upwards. Place your hand on either side of your body and stretch. Hold some weight with the palms. Now slightly bend your elbows and try to lift your arms towards your chest till your hands are almost touching each other.
After completion, return to starting position and repeat it again. Try to do this exercise at least 10 times.
Exercise 2
This exercise is also very helpful for toning your chest and back muscles.
In the begging you have to sit down on a chair in a straight position so that the back portion of your body is straight and touches the back rest of the chair. Place your legs straight and spread out in front of you. Grip some weight and place both of your hands in front of your chest and both the elbows stretched out to either side of your body. Then push your arms out and straight, in front of you. This is the whole process. After each set release your arms back to the starting position. Repeat this exercise 10 times.
Exercise 3
This exercise is good for toning you back muscles and shoulders muscles.
Stand in a straight position. Your legs must be slightly stretched wide. Place your hand on both sides of your body. Grip some weight with your palms, and then slowly bring your arms forward. Now put them down without bending your elbows until they are in same level with your shoulders.
Then return back to the starting position. Repeat this exercise 10 times.
Exercise 4
This is the best exercise by which you can tone you shoulder muscles and upper arms.
Stand straight on the ground with feet stretched slightly wide. Keep you hands straight and put it over your head. Hold some weight with your palms tightly. Then slowly bring down both your hands in the front side without bending your elbows and dragging them down below shoulder level. Then return back to the starting position.
You must try to do this exercise 10 times.
Exercise 5
Various types of arms exercises are available but amongst them this exercise is the best one. By this exercise you can tone your arm muscles and get a good and attractive look.
First of all you must sit down on the chair with you back portion straight. Keep your upper torso still and the back portion of you body straight. Then grip some weight with our hands and try to left them towards your shoulder. Follow this by putting them back down again.
Repeat it 10 times for getting best results.
Regulations for the exercises
You must do these exercises regularly and try to maintain the duration of these exercises fixed. For example, one day you may take 15 minutes of time and another day you may do those exercises for one hour. But this process is not good for you health. If you do these exercises in a proper way you can get the best result within a few weeks.
Recommended diet
You must remember one thing, diet is another important factor for your toned body and firm muscles. It is most important to maintain proper diet for healthy physique. In absence of a well balanced and proper diet it is not possible to get toned figure.
If you have an excess fat in you body it is very important to shed that off through the above exercises. You must be careful to eat healthy food and try to maintain low fat diet simultaneously with the body toning exercises. You can make a healthy dyed chart that will help you a lot. You may also consult a trained physical instructor or a good dietician for assisting you with your diet chart.
You must try to include large number of protein rich food in you daily diet like fish, milk, different type of pulses and green vegetables. Try to avoid sugar rich food as well as fat enriched food as much as possible as they build up fat. You must stop drinking and smoking totally if you love yourself and is concerned about your figure and health. Both of these are very harmful for your health.
Junk food increases fat in the body. So you must avoid junk food altogether, be it your relaxing and leisure time or in home or at your office. If you eat rich and spicy food regularly, you are prone to take in extra calories. That is why you must avoid these types of food too.
You must drink eight to ten glass of water every day. Water detoxifies the body system by washing out the toxins. It also hydrates us and imparts glow to skin and hair. If you maintain these food habits and do these exercises regularly, you can get an enviably toned body in no time.
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