As a person gets older, the metabolism levels in the body tend to decrease and gradually begins to put on weight. To hasten that process, the accumulated fat must be burned to restore the metabolism levels back to normal. By performing a series of cardiovascular and muscle building exercises, it’s possible to burn the stored fat and literally tone the muscles.
Not only your physical appearance would improve but also your overall health, by building toned muscles. Maintaining consistency in your workouts is necessary, it not only improves the performance but also the rate at which you build lean muscle mass.
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Top 5 Muscle Toning Workouts
Barbell Bench Press
The bench press is the best exercise for building chest muscles. To do a normal bench press, first load the barbell on the rack and lie down on the bench. During the entire workout, it’s necessary to keep your chest out and back straight.
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Hold the barbell with a wide overhand grip and begin to lower the weight down until the weight comes close to the mid chest.
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Then slowly raise the barbell back up, by extending the arms fully. Repeat for about 15 reps in 2 sets.
Dumbbell Lateral Raises
It’s one of the effective shoulder building exercise that you can do with dumbbells. To start this exercise, first stand on the floor with a dumbbell in each hand. Place your arms to the sides and keep the torso straight during the entire workout.
Now begin to lift the dumbbells to each side until the arms are parallel to the floor. Hold there for a second and slowly lower the dumbbells back to the first place. Do about 15 reps in 2 sets.
Concentration Curls
If you want to build big biceps, then this exercise is for you. First, sit down on a flat bench with your knees bent and place a dumbbell in between the legs. Using your right arm, pick up the dumbbell and place the upper right arm on the right thigh.
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That would be your starting position. Begin to curl the weight up, until the dumbbell comes to shoulder level and contract the biceps. Hold for a second and bring the dumbbell back down to the first place. Repeat for 20 reps in 2 sets.
Squat
The squat is one of the best exercise to tone your lower body. First load the barbell with suitable weight and mount it on the rack at chest level. Then step under the barbell and place the bar on the back of your shoulders. Hold the barbell with your arms on both the sides at equal distance and lift the barbell off the rack.
Now begin to lower the weight down by bending your knees and hips. Hold for a second and then raise the weight up, without bending your back. Repeat the same for about 12 reps in 2 sets.
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Dumbbell Triceps Extension
To build triceps, one must perform this exercise at least 3 times in a week. To start this exercise, stand up with a dumbbell held by both hands. Then place your feet at shoulder width and keep your back straight. Now lift the dumbbell up all the way over your head until the arms are extended, with your palms facing towards the ceiling.
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Begin lowering the weight until the elbows are perpendicular to the floor and then use your triceps to raise the dumbbell back up to the first place. Repeat for 15 reps in 2 sets.
