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20 Simple Exercises That Show Results After One Workout

Take any of the following seven exercises for a spin, then check yourself out in the mirror, good lookin'

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First thing’s first: No, you can’t get ripped overnight (no matter what that Instagram ad says.) But even though muscles aren’t built in a day, that doesn’t mean a solid workout can’t give you instant definition.

See, by performing certain moves—think, three to five sets of eight to 12 reps—you force a ton of blood into your muscles’ fast-twitch or power fibers. Long story short, this makes your worked muscles bloat in a good way, says Erica Suter, C.S.C.S., a Maryland-based trainer and strength coach.

The result is a sneak peek of how awesome your muscles will consistently look after weeks of training, she says. (It’s also a secret strategy among fitness models everywhere—ahem, nature’s Photoshop.)

A study in Strength and Conditioning Journal shows that this technique—called the “pump”—can also prevent the muscle breakdown that often occurs when you’re working out to lose weight (we’re looking at you, cardio queens).

Take any of the following seven exercises for a spin, then check yourself out in the mirror, good lookin’.

Kettlebell Swings

20 Simple Exercises That Show Results After One Workout

This dynamic, high-intensity move works the power muscles throughout your entire backside, like your butt, back, and hamstrings, making them look more toned, says exercise physiologist Pete McCall, C.S.C.S. Plus, it’ll rev your cardiovascular system and get you sweating, which will help reduce any belly bloat caused by excess fluid retention, and even constipation.

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Get instant results: Stand tall with your feet shoulder-width apart. Bend your knees, push your hips back, and grab the top of the kettlebell with both hands. (The kettlebell should be heavy enough to demand serious work, but allow you to maintain proper form.)

Swing the bell back between your legs and, as you straighten your legs, thrust your hips forward, squeeze your glutes, and swing the kettlebell directly in front of your chest. Let it fall back through your legs to return to start.

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