Beginners Workout Routines For Improving How Attractive You Are to Potential Partners – Part 3
In part 2 of this series of articles I described workout routines for developing the lower body muscles. This article looks at sex exercise workout routines to improve the upper body. In particular some upper body exercises that can be used to improve posture, the abdominals, shoulders, chest and arms.
As you probably noticed when I talked about core and lower body exercises I always mentioned posture. Posture is obviously important in daily tasks but even more so when exercising. The reason is simple; when the body is overloaded you need to have the correct posture to avoid injuries and work your muscles correctly. Just by actively focusing on maintaining correct posture and using posture exercises it will improve.
Just to remind you, your posture is improved when your shoulders are pulled slightly back and down, your pelvis is in a mid position and your back has a natural curvature. One way to improve your posture is to imagine a piece of string attached to the back of the top of your head being pulled vertically. This should elongate your spine and realign your neck with the spine whilst rotating your head forward.
There are many reasons why your posture may not be correct. Some of the most common problems can be solved by stretching your chest muscles and the front of your thighs (hip flexors) and strengthening your core muscles, abdominals, upper back (the muscles that retract your shoulder blades) and lower back.
You can stretch your chest by standing next to a doorframe, holding one of your arms out to your side with your elbow bent and then placing it against the door frame whilst rotating your body away from the doorframe. You should feel the stretch in your chest and the front of the shoulders.
Stretching the front of your thighs begins with the body positioned in a lunge position (see part 2) with one of your legs at 90 degrees in front of you. The next step is simply to rotate the pelvis forward and let the knee of the bent leg underneath you touch the floor. You should feel the stretch in the front of your thighs and the front of the upper leg.
I described core muscle exercises in part 1 and the plank exercise is also a good exercise for the abdominals. The best abdominal exercises can be done with a Swiss ball or a BOSU. However, with no equipment, the best additional exercise is the crunch, especially in a beginners workout.
To perform crunches lay on your back with your knees bent. Engage you core muscles and tense your buttocks so that your pelvis is held in the mid position and you have a natural curve to the spine (you should just be able to slip one hand under you lower back). With your hands touching your ears try to raise your chest slightly upwards and forwards but do not completely sit up or jerk your body up. Slowly repeat as many times as possible until you can no longer raise your chest.
In comparison to other exercises there are not many isolated back exercises that you can do without any equipment. However, the most commonly one is a reverse of the crunch. In this case you lie down on the floor face down, engage your core and buttocks and then slowly raise your chest off the ground with your hands next to your ears and your face parallel to the floor. As with the crunches, slowly repeat as many times as possible until you can no longer raise your chest.
As with the lower body it is better to use compound exercises for the shoulders, chest and arms unless you need to re-balance, for example, the size of your arms with the rest of your body (e.g. because of a previous injury). Don’t forget that women are usually attracted to men with a symmetrical balanced body not one that looks like Popeye! The best all round compound exercise is the press up. As with the lower body exercises, once you have mastered the basic press up, you can move on to more advanced exercises by just incorporating some equipment.
To begin the basic press up lie face down on the floor and then lift your body up with straightened arms and your hands shoulder width apart. You can either keep your legs straight with your toes touching the ground or stay in a kneeling position (the easier option). If you want to put more emphasise on training your arms then move your hands closer together and the opposite will put more load on your chest.
I hope that you found this series of articles interesting. Although it is primarily aimed at beginners it is also aimed at anyone that simply wants to generally tone up their body with the goal of being more physically attractive. There are advanced versions of all of these exercises that incorporate equipment like dumbbells, the BOSU and a Swiss ball. As you master the basics and strengthen your body you can easily move onto more advanced exercises later. If you already know the basics you can simply target the same areas of the body that I have recommended with more advanced exercises.
Dr. Mark Howard is a personal performance enhancement coach and certified personal trainer and will help you to feel and look fantastic in the fastest and most effective way possible.
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Author: Dr. Mark Shane Howard
Article Source: EzineArticles.com
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