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| *Vultures Knob>>>Exercise Bike |
Exercise help, any advice? |
I am a 15 year old girl and I am not fat, although I would like to tone up. What I do to exercise is ride my bike, walk, maybe run, sit-ups and squats. Can you give me an ideal amount to do each and how often I should do it to tone up and get results quickly? Some main parts that I want to improve on is, tummy, thighs, calves, arms, and butt. Any Advice will be greatly appreciated! Thank you! I would bike a lot more than I run, make sure to really push yourself on the bike ride, and remember that to have results one should get about 45-60 minutes of cardio in one sitting, I would do that a couple times a week, but still allowing for your muscles to recover Eat only when hungry and not more than thrice a day. Nothing other than water in between. Include plenty of uncooked vegetables and fruits in each meal, preferably 50%. Chew each morsel at least 32 times to activate ur body to generate signals of hunger/fullness. Obey these signals. I find for your stomach, the best exercise is bicycle abs. It works your whole abdomen, not just the top or the sides or the bottom. If you don't know how to do them, just google it, and it will be right there, I promise. Thigs, a great thing to do is wall sits. Put your back against a wall, then lower down until your knees are at a 90 degree angle and your knees don't go past your toes. Calves can be worked easily by just raising up and down on a stair step. Just stand with the balls of your feet on a stair, then lower yourself down and up, keeping your legs straight. Arms, there are a lot of exercises, but the best are arm circles (just putting your arms out to the side and circling them) and dips (sitting on a chair or something, then scooting forward until the only thing on the chair are your hands, then lowering your butt up and down, keeping as much weight on your arms as you can, making sure your elbows go straight backward). For the butt, you can lay down flat on the ground face-down, and keep one leg straight and the other bent upward (knee at about a 90 degree angle) then raising that leg up and down. |
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