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Wednesday, October 26, 2016

8 Simple Exercises That Show Results After One Workout

Everyone knows that building muscle takes months of dedication. However, there are a few simple moves that can give instant definition, by bloating your muscles in a good way. Make sure you get in 3-5 sets of 8-12 reps for maximum impact.




Kettlebell swings

People may not see results immediately, but they will definitely feel a change, Brown says. Done with proper technique, kettlebell swings and Goblet squats, while holding a kettlebell will challenge you. Your hamstrings, glutes and inner thighs are guaranteed to be sore for a few days. The swings, which are a high-intensity move, work your entire backside, making it look more toned.

Resistance band bicep curls

 This is a great way to work your biceps, because the bands provide continuous tension in the muscle. The longer you tense the muscle the more the pump.

This one is all about the booty. After just one set, you’ll notice that your glutes feel firmer, look bigger, and even sit rounder and higher on your backside, he says. Your glutes are your body’s biggest muscle group, and this move hits them hard.

Deadlifts

Get instant results: Grab a pair of dumbbells with an overhand grip, and hold them at arm's length in front of your thighs. Stand with your feet hip-width apart and your knees slightly bent. Without changing the bend in your knees, bend at your hips and lower your torso until it's almost parallel to the floor. Pause, then raise your torso back to the starting position. That's one rep.

One-leg exercises

“One leg is stronger than two halves of legs,” Brown says. This is called “bilateral deficit.” It’s completely counter-intuitive, she adds, but it works very effectively. Single-leg (Romanian) deadlifts while holding 8-12lbs dumbbells, or a Bulgarian split squat, will show a lot of definition really quickly, especially in your thighs, Brown says. Ph

 For Your Back and Arms

“You really just have to go heavier,” Brown says. “Most women don’t do enough and they don’t realize they can go a lot heavier.” Latissimi dorsi, commonly known as lats, are among the strongest muscles in the body. “If you’re looking for definition on your back, do pullups or other simple exercises, just add more weights,” she adds. Also, the lat muscles work all of the arms, shoulders and biceps muscles. “Do back exercises and you’ll see benefits all throughout your arms,” she adds.
 


 Push-Ups

Push-ups, simple but powerful movements that can be used to increase your overall fitness, are a challenging upper-body, bodyweight exercise. They primarily target the pectoral (chest), anterior deltoid (rear shoulder), and triceps muscles, which means they’re ideal for building total upper-body strength. Do them correctly and you’ll see a difference in no time. Try Spider(wo)man pushups (by bringing one knee to your chest) to make it more difficult.

Sumo squat

This will fire up your butt and inner thighs. Make sure your feet are turned out at 45 degrees, to get the most out of this move.

Crunches on Bosu Ball

For flat abs, try crunches or other ab exercises that you normally do while sitting on a Bosu Ball. “You will feel the difference right away,” Brown says. There is going to be definition on your abdominal muscles within a week, especially if you are a thin person. Your muscles are working harder than normal because you have to balance y
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