Give Your Muscles a Makeover

Friday, November 23, 2012

Smoking can interfere with your body’s ability to build muscle and may lead to decreased muscle mass. Give your muscles a makeover!

Incorporate strength training activities into your day by doing these activities at home, the office, or the gym.


Warm up for 5-10 minutes with a quick walk

Start your muscle make over with modified push-ups

  1. Get in full push-up position and drop your knees to the floor and pick up your feet and cross them

  2. Remember-Your back should be flat and your body should be stretched out!

  3. Lower your chest to the floor by bending your elbows to about 90 degrees, and then push back up!

  4. In the beginning, repeat as many times, up to 20

Work out your triceps

  1. Grab a chair and take a seat

  2. Place your hands under your thighs and face your hands forward and fingers curled over the edge

  3. Take a small step forward, supporting your body with your arms and legs

  4. Keep your feet flat and bend your knees at 90 degrees-your bottom should be just off the front of the chair and your upper body should be perpendicular to the floor

  5. Lower your bottom by bending your elbows while still keeping your upper body vertical. Be sure not to arch your back!

  6. Continue to lower yourself until your elbows are at 90 degrees, and then use your arms to push back up-Do not lock your elbows at the top

  7. Repeat as many times as you can, up to 20

Work out your lower body with lunges

  1. Stand with your feet together and take one large step forward on one foot-your rear foot should be on its toes

  2. Keep your posture upright and place your hands on your hips

  3. Slowly lower your back knee to the floor until your front knee is at 90 degrees

  4. While maintaining that upright posture, return to the starting position

  5. Repeat 10-20 times, switching your feet


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