Featured Posts
Incline Dumbbell Bench Press
Lie on your back on an incline bench set between 15 and 30 degrees, and hold a pair of dumbbells above your shoulders with your arms straight. Lower the dumbbells to the sides of your chest. Pause, and then push them back up. Do 10 reps and rest for 20 seconds. Decrease the weight of the dumbbells by 20 to 30 percent and perform 10 more reps.
Elevated Plyometric Pushup
Assume a pushup position with your hands on a bench. (The higher the bench, the easier the exercise.) Your body should form a straight line from ankles to head. Bend your elbows and lower your body until your chest nearly touches the bench. Then push up with enough force so your hands leave the bench. Land with your hands on the bench and repeat. Do 5 to 10 reps.
Pullup
Hang at arm's length from a chinup bar using an overhand grip that's slightly beyond shoulder width. Squeeze your shoulder blades together and pull your chest to the bar. Pause, and then return to the starting position. Do 5 to 10 reps.
Towel-Grip Inverted Row
Secure a bar in a power rack at about waist height. Drape two towels over the middle of the bar so they're slightly beyond shoulder width. Grab the ends and hang from them with your knees bent, your feet flat on the floor, and your body straight from knees to head. Pull your chest toward the bar. Pause, and then slowly return to the starting position. Do 10 reps.
Supported Single-Arm Dumbbell Row
Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.
Dumbbell Triceps Kickback
Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.
Dumbbell Hammer Curl and Press
Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.
Thursday, August 30, 2018
Tips for Getting the Body you Want!
First tip is: Set your goals! Do not be over optimistic, do not be over pessimistic in setting your goals. Just be realistic! No one can become a bodybuilding champ over night. Do not fool yourself, today I will lift 10000 pounds and tomorrow I will look like Terminator. Start by knowing your body and you will quickly learn what is a realistic goal for you. Write your realistic goals down, make a schedule. People make plans in their head and forget them, write your plans on a paper. Read your goals, follow a schedule. When you will feel down, look at your goals and what you already achieved and your mood will go up.
Follow a routine of your schedule! Make yourself a training program and follow it. Once you get in a rhythm, you will feel great and your body will be grateful!
Next tip is: Ask people, learn more about training, about lifting weights...! It is true the bodybuilding is a individual sport, but do not be afraid to ask people for the advice, ask your trainer, ask a friend. Trust me, people will help you if you ask them nicely. Knowledge is power is also true for bodybuilding.
The following tip is: You must overload/stress your muscle! Only way to build your muscle and gain strength is to stress your muscle. Bigger weight means bigger muscle! Do not over exceed yourself as you might heart yourself! Warm up by lifting smaller weights. Start slowly, use smaller weight, less repetitions, then steadily add more weight, and later more repetitions. If you would always lift the same amount of weight, then your progress will stop. So try to add more repetitions with lifting the same weight or add more weight with the same repetition or decrease the rest time between your repetitions.
The last tip is: Proper nutrition and proper rest! You may set your goals, lift heavy weights, but without proper nutrition and proper rest there will not be any progress. Your muscle as your body needs energy to work. The energy comes from the proper nutrition! Without proper nutrition you will be easily tired, so believe me when I say that proper nutrition is the key. The proper nutrition will have 40% of Carbohydrates, 40% of Protein and 20% of fat. The muscle growth happens while you sleep and rest so it is very important to rest and sleep properly.
0 comments:
Post a Comment