Resistance training plays an integral part in toning up your body.
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If your goal is to tone up your body, the first thing to implement is a resistance training program at least 5 days a week. You should focus on key areas that fat tends to accumulate like your legs, stomach and back. Diet is also important in trying to become more toned. Restricting daily caloric intake will help you lose fat mass, while increasing your caloric intake will help you gain lean mass.
The leg press machine works a plethora of muscles at once. Your hamstrings, quadriceps, glutes and lower back will all become more toned in regularly performing this move. Sit on the leg press machine with a tall, upright posture throughout your torso. Feet should be shoulder width apart or slightly wider. As you push your weight forward into the foot platform, focus on driving your weight through your heels, not your toes. Start your lifting weight at fifty percent of your body weight. Your legs should feel tight at 10 to 15 repetitions. Perform three sets.
The leg curl targets the three muscles that make up your hamstring. Practicing this move at least three times a week will help you tone up that area. On the leg curl machine, you will be laying with your stomach down. With the machine pad resting on your achilles, your leg should bend at the knee and pull the weight towards your glutes. Adjust your lifting weight so that your hamstrings feel tight at 10 to 15 repetitions. Complete three sets. You can isolate each leg by curling the weight one leg at a time.
Seated Abdominal Crunch
Men and women both tend to see a lack of tone in their midsections. Targeting that area with seated abdominal crunches will help to improve the tone. Start on the seated crunch machine. The handles should be draped over your collar bone area). Grip the handles in front of your chest. Tighten your abs to pull the weight downwards, so that your torso almost touches your thighs. Start at twenty pounds and adjust the weight so that your abdominals feel tight at ten repetitions. Complete 10 to 15 repetitions total. Do three sets.
Upright Back Row
The upright back row targets your upper and mid back and the posterior aspect of the shoulder. Seat yourself in front of the back row cable, anchoring your feet on the provided foot pads. This will give you the leverage to pull the weight. Keep good posture with your shoulders back and your torso upright. Grabbing the handle firmly with both hands, pull the weight into your chest. This will work the upper aspects of your back. Pulling the weight into your belly button area will work your lower back. Complete three sets of fifteen repetitions.
Seated Bench Press
The seated bench press will help you tone your chest and your arms, simultaneously. Start on the seated bench press machine. Practice good posture with your shoulders back and your chest out. Grip both handles and push the weight out in front of you. Do not lock your elbows. Make sure you are controlling the weight throughout the movement; do not create momentum to move the weight. You should be lifting twenty per cent of your body weight to start. Adjust the amount you lift based on your own current weight. Do three sets of fifteen repetitions.