Posts Tagged ‘exercises’
Sunday, September 11th, 2011
This program includes 6 exercises, combined in pairs, they build all leg muscles. Every exercise they do in pairs, with no rest between the exercise (finally breaks it can be up to twenty seconds). In contrast, when both finish up, do two minutes break and go to the next pair.
After finishing all / first 6 exercises, repeat the whole circuit (read all 6 exercises). This circuit repeat four times. In the event you are a beginner or somebody not trained for some time perform each exercise only two times. The whole workout can be carried out 2x a week with three days between each session. Pick the load so you can basically perform a given number of repetitions.
squats with a barbell on the neck area 10 reps
dead string of ten straight-leg area 10 reps
rest two minutes
squats with a barbell in front 10 reps
ten snaps trunk area 10 reps
rest two minutes
pressing down on the crane (to hack the machine) 10 reps
input on the bench with dumbbells 10 reps
rest two minutes
I repeat again that all four times.
Monday, August 29th, 2011
Lie on your right side. Put your right arm below the elbow on the floor. Uphold the left hand on the floor in front of the abdomen. Bend left leg at right angles relative to the earth by the right, and straight right lift 10 times more than the earth and gave you. Exercise perform similarly for the left leg. You should feel like your muscles are working the inner thighs.
1. We are widely apart. Put your hands on your hips. Then we raise up the climb on his toes, then bend legs, and with such a position again climb the fingers. We should feel like they work for us inner thigh muscles. Exercise performed 10 times.
2. We stand up straight. Keep your hands on your hips. Then we step far forward right leg, bend left leg, right leg bent at the knee should form an angle about 90 degrees. While keep the torso erect and your hands on your hips all the time. We raise the top while standing still astride, and then return to starting position. With his left leg analogy. Exercise performed after 10 times.
3. We stand up straight. Keep your hands on your hips, then we step back far right leg, bend your right leg, knee touching the ground. Wherein the body is erect and hands on your hips all the connections. We raise the top, standing still with legs apart and then return to starting position, by analogy, we exercise with the left leg 10 times.
4. Resist the outstretched arms of the earth, and keep legs bent and joined at right angles. In this position, straighten your right leg and follow her 10 bends to the side, around the hips. Then do the same with the left leg.
5. Lie on your right side. Put your right arm below the elbow on the floor. Uphold the left hand on the floor in front of the abdomen. Bend left leg at right angles relative to the earth by the right, and straight right lift 10 times more than the earth and gave you. Exercise perform similarly for the left leg. You should feel like your muscles are working the inner thighs.
6. Sit with bent kolanami.Usiądź ground, back straight. The legs bend at the knees, joints of the foot. Extend the legs so that knees approaching the floor. At the same time try to reach the head stop. Exercise perform for 30 seconds.
7. Lie on your left side. The body forms one line. Lift up taut and lower right leg. Repeat 20-30 times, and start exercising, lying on the right side.
Sunday, August 7th, 2011
Breast, breast cancer and not intended as exclusively as the groove separation, is represented by a gland in each of the breasts, a characteristic of mammals. Hypotrophic in female and male is developed in the secretion of milk destined for feeding kids, in the first period of life. In the work of evolution, specifically in the work of the transition from quadruped to biped, the human species the female has substantially changed the appearance of the breast, pear-shaped, typical of apes and virtually all mammals, the spherical shape, typical of human gluteal deltoid.
The standing concealed (hidden) the buttocks, so evident in quadrupeds. It was necessary to create a reporting process at a distance as effective for the male, called: self sexual mimicry. And ‘interesting to note that the breast of a pear, which is thought about “bad” makes nursing, in contrast to the solid, spherical, thought about “very nice and pretty.” This aspect is widely known to new mothers with stunning natural breasts and spherical, lactating breasts pressing along with your fingers near the nostrils of the little breast-feeding, in order to permit sucking and breathing simultaneously. The breast consists of a mass of lipid containing chiefly inside the mammary gland and ducts galattori, all over the pectoral muscles. The inframammary fold is formed inferiorly by gravity. The size and shape of the breast are genetically determined and directly proportional to the percentage lipica it is rare, if not impossible to present glutes, quadriceps defined six-pack and giant breasts. Experience in athletic training for Miss Fitness, showed that nutritional stress, “empty” the breasts of the girls quickly. A balanced diet with a caloric deficit is not excessive, contained within the 10/15% of total consumption, accompanied by moderate training sessions, in terms of volume of work per week, allows a reduction of fat usually declines with much less volume of the breast. The training ought to cover chiefly the rib and the sternum chest, areas in which the breast rests.
The clavicle is located above the pectoral breasts, which is why its own distinct tone, away from the aesthetic and feminine adjust the proportions. In essence the breast makes it appear smaller and the thoracic region: more masculine.
EXERCISES: Avoiding those power such as presses with dumbbells, barbells, machines, etc..
Tip: Crosses dumbbell bench press, broad movements with stylistic mastery. Crosses for crossover cables (90 Â° between the upper limbs and trunk). Pull over on the bench press, performed with a dumbbell, elevation of the sternum, active and negative. Exercises for back, outside rotators of the shoulder blades and round: Keystone Central etc.. These movements promote retroposizione shoulder, the elevation of the sternum, posture, and consequently the aesthetic impact of the breast. (A breast of moderate size appear bigger. Tranzibar Lat machine forward. Chins with help (ideal companion that keeps you ankles crossed, helping in the ascent). This exercise is challenging, difficult but nice about the results. Pulley 45 °. These exercises are very suitable for all girls who have an inclination to stand along with your shoulders forward, prepended.
Thursday, August 4th, 2011
What are the basic exercises in gymnastics with weights? bodybuilding? Fitness? Why is this distinction was created? The basic exercises are more effective than others? There’s periods of isolation that differ from those based? The exercises are more effective than those based Complementary? There’s occasions of the year in which it is advisable to stimulate the muscle groups, preferably with basic exercises?
To provide rational answers requires a brief historical overview of our physical activity. At the beginning, (and from 1800 until the first of the NABBA Mr Universe 1948), Bodybuilding, weightlifting, was mostly a show in the circus business. Later, from 1948 onwards, was introduced to the idea of aesthetics, of line, proportion, with clear references to classic beauty and works of art of Ancient Greece. This idea of physical culture has cropped up the second demonstration of physical strength. It also changes the philosophy of training. Historicallyin the past, they saw strong men who lifted heavy rocker also “valleys of the time,” lifting dumbbell-shaped terminals with balls the size and other great feats for the audience a spectacular time. These services will require targeted training. As in weight training (Olympic sport), to produce thrilling performance is necessary to train the athletic coordinated. An athlete may be strong and do not possess the qualities that permit him coordinative performances. In weightlifting, the performance fascinating is lifting over the head with heavy lots, close to the coursework record. Raised in power you add up the kg raised more exercises like the squat and deadlift. The training for this purpose involves the repetition of the gesture of the race in order to strengthen the muscles and gain strength and motor coordination. In recent decades, these athletes and their coaches, found that stimulating positive sections of muscle in isolation, without neglecting the motor coordination of their own discipline, earning performance significantly. This explains the various phenomena of boxing, Mike Tyson, Evander Honefield etc.. Stylistically not better than Mohamed Ali, Joe Frezier, etc. Nino Benvenuti. 70s, but with greater wealth muscle. And ‘engine capacity was increased with appropriate exercises, bench press, triceps press the Italian and lots of other exercises, coupled with essential not to lose speed, accuracy, style . Specialists have used consultants, technical directors, sports physicians and other professionals to better organize the training programs of the samples. Were divided between the periods of time segments in competitive events, macrocili, mesocycles, microcycles. In these situations, the training was to provide basic exercises close to the athletic movement, ( lifting weights) and complementary exercises or isolation, help to improve an important detail of the reference asset. The stimulation of isolated muscle at a time of a district, administered through a great work that provides the full range of motion, exercise is complementary to the base, its performance (gesture) of the race. The most representative example is lifting weights.
Thursday, July 28th, 2011
Mother Nature rarely flat overall. In the case of shoulders …. Well, give us clavicles or narrow (the width of the bones) with plenty of cellular tissue to build big deltoids (shoulder muscles), or data are supplied with a matching wide clavicles poor muscle cells. Need to say, we all want big shoulders as well as thousands of billions of muscle cells, so that we can truly impressive Max-our shoulder.
The shoulders are a complex area. Unlike the knee, which is one-way (only goes up and down), the shoulder has a kind of ball-and-socket joint that allows you to move your arm around in a circle with a very wide range of proposals. To cope with this range, the shoulder muscles are divided into three distinct “heads”: the former (front), median (Page), and posterior (rear)
No exercise really does work all three sections at once, although there is some help from other parts of the shoulder, but it handy to work one end at a time. The press works the back of the neck above the side deltoid, with some help from the back of the head, whereas the bench press works the anterior deltoid with a little involvement from the side – and, of course, the triceps and pectorals.
Deltoid isolation exercises are frequently used. They include the alternate dumbbell front raise for the front (anterior) head, a revamped side for the medial (Page) head, bent-over and the movement of flight for the postetestae (rear) head.
As good as these are isolation exercises to target specific sections of the shoulder muscles, a sort of combination of movement such as the pressure required for the full development of the deltoid. The standard military press and the press behind the neck are regular Among bodybuilders. Other changes include pressing dumbbells together or alternately. These can be done either standing or sitting. Sitting requires rigorous exercise more, so this will probably be your advantage over the deltoid development.
Upright rowing motion of the shoulder is another recommended that can really ball out of the deltoids. Of course, wires and pulleys, although limited in general application of the body also contribute to the development of the shoulder. You can run up the side from a variety of angles with both types of devices, and there is a very good shoulder movement exclusively for the puller wire: the press back!
The competitive bodybuilder should realize the importance of large, fully developed shoulders, because you can not hide this area. Shoulders are seen from all angles – front, back and hips. They are particularly evident when you run twice – from the back bicep pose. To produce league – behind quality, you need a routine that works all three heads of the deltoid. If on the other hand, the time is very limited and can only perform one exercise for the shoulder area, I would suggest that this exercise is to be the press behind the neck or alternating dumbbell press. Alternating with a see-saw action is usually preferable, since it dictates the mechanics of movement that do not lean back, as they tend to themselves pressing two dumbbells. (With his back against the stress of moving from the head is thrown to the deltoid lateral frontal area, so you have thicker delts, but not larger ones.)
The tradition behind the mammoth has been with us for centuries. The ancient Greeks, for example, worshiped their broad – shouldered, athletic Adonis, and rarely introduces us to a fictional hero who is wide-spalled. To you as an aspiring competitive bodybuilder, muscles of the shoulder are very important. You need them in almost every pose, and when you are confronted with a relaxed posture, everything.
It ‘true that jackets and coats are always made with straps that give even the skinny boy look of the width of the shoulders and development, but it is nice to be able to take off his jacket and even the imposing shoulder?
Most comprehensive training will include two or three exercises deltoid. However, you should be aware of two facts:
1. And incline bench presses work the front deltoid very strong.
2. Bent – rowing exercises over the work of the rear delts strongly.
Therefore, if you include some form of bench press and rowing exercise, then you should not necessarily include isolation exercises for the anterior and posterior deltoids. Certainly, it is not necessary for the beginner or the man on a tight schedule to do so.
Tuesday, July 26th, 2011
First of all, you should remember that for most people, getting six pack abs is not an easy task. It requires dedication, but you can do it! Below is a general 2-step guide that, if followed religiously for 3 months, produces results.
Step 1: Nutrition
This is the most important part of the puzzle, hands down. You can have more impressive set of abs, but if they are covered with a layer of fat, do not see them! Break the day with 5 or 6 mini-meals because this jump starts your metabolism. And stop eating the food that is preventing results: white bread, loads of pasta, soda, candy, fast foods, hydrogenated oils, sugars and high fructose corn syrup.
Instead, replace them with foods that will help you achieve your goal: oatmeal, olive oil, whole grain breads, fruits, vegetables, nuts, eggs, natural peanut butter, chicken, fish, protein and water. Be realistic-you slip here and there, but make a conscious effort to radically improve your eating habits because they have a six pack will be impossible without it.
Step 2: Exercise
You need to concern yourself with 3 different exercises: cardio, weightlifting and ab exercises. And the purpose of training 3 to 4 times a week.
The cardio you do can be anything: walking, running, biking, swimming …. Cardio if you please make sure you stick with it. Aim for 30-45 minutes, a minimum of 2 times a week.
Lifting weights is important because 3 pounds of muscle added burns as many calories as a 1 mile jog … and this is while you sit! Aim for 30-45 minutes, a minimum of 2 times a week. If you are confused about what exercises to do for each body part, check the following website. It features professional bodybuilders, but the information is great and can be used by anyone.
The last exercise is necessary to incorporate into your workout are ab exercises. Aim to work your abs a minimum of 3 times a week. There are a lot of different ab exercises you can do, I try to get 3, or do you like so you can mix it up. good database of different ab exercises is ..::
Tip: mix your workout routine every 2 weeks to keep your body guessing and changing. Add or remove weight or different ab exercises, or at least vary the weight, reps or form of cardio you do.
Well, that’s it. Follow the above for 3 months religiously, and while results may vary from person to person, there will be an improvement.
It will take commitment on your part, but imagine the feeling you get when you look in the mirror and like what you see.