It seems that emphasizes the ability of the eighties and nineties, aerobics, aerobics. In between jogging, cycling and spinning, we lose sight of the benefits of strength training. During weightlifting and bodybuilding to build sturdy heavy heavy, tight muscular physique, strength and finish showing flab.
Coach Lynn Guist told the members.tripod.com Web. "Strength training increases your energy, your muscles develop, so they operate more efficiently and reduces wear on your body strong, muscular muscles burn more calories during exercise, for example, when the body is at rest. " The results of fat loss is strength training to increase metabolism.
Weight loss is maintained that, because the force is not a fad or a "quick fix" is a healthy habit for life. To train the weight correctly, but you need a routine to get what they want and what you can do to develop embroidery.
The first step in developing your strength training routine is to decide what you want. By setting goals, you can effectively set up your routine for the type of results they are happy. The old adage, "If you bet on something, you probably understand it" is appropriate in this situation.
It is necessary either for specific areas of the body, lift, or go around the muscle. If your goal is to improve the stability and strength in your upper body, for example, and you are satisfied with your legs, concentrate on the arms and back. When the whole muscle building and weight loss is your goal, each muscle group's attention.
Once your goals, you can use the routine. How much weight should be "the same work, but not break," said Ted Myers, winner of nine of the state of Colorado to form the body titles. Feel your stress, but not be forced to multiple repetitions of the movements, as they are capable of. If you do this, increase body mass, and you need a partner to raise "spot" it.
Women should not care muscular. Because the female body is much less testosterone than a man's body is much more difficult for women to increase the mass on the right with many repetitions (reps). But pick up the clay, of both sexes to keep the weight a little difficult with a realistic number of repetitions.
To decide what moves to use a personal trainer, your local library for books on strength training (not "powerlifting" or "weight lifting" or "Body Building"), or search the Web. For a list of personal trainers in your area, call the American Council on Exercise at 1-800-825-3636. The key is that the movements working to find. Each person is different, and what you can do wonders for someone else may not be good for you. You need to lift 1-2 motion contrast and tone for a perfect body or the point of toning. The type of movement should not aggravate previous injuries you may have. You should move, "burn" in a specific muscle group you're looking for the sound.
They have to work three times a week, preferably spread of education, so you have a day off between each day of suspension, reports Ted Myers. It is important to consult your doctor before you start, especially if you have previous injuries. In the days are up, you can aerobics to its overall program to improve personal fitness.
Comply with the plan is the most difficult to develop a strength training routine. You must be patient and not expect immediate progress. Many people begin weight trainers are also disappointed that their weight does not drop, as they had hoped. For people who want to lose a few kilos, lose fat and replace it with muscle, and although its weight is the same size to lose. If the weight remains stationary, not pounds, but how muscular you receive and how well they feel the focus.
The only way to stay fit and in shape for the weight training part of your daily activities. For some people fall into a gym is a welcome break from life insurance. Others prefer the privacy and comfort in your home gym. This does not necessarily dedicated to one of the corners of the room to a heavy bench. A set of weights to do. Take a look at a sports store to try and determine the penalty, what you need. Most discount chains even sell dumbbells and strap-on weights (good for toning the legs) in different sizes.
Timing is everything. You can adjust the strength by lifting one habit at a time of day, which is good for your schedule. For some people, getting up early before work is the best. On the other after hours of training is a great way to relax after a stressful day. Regardless of when lifting a priority. Your body is the Lord, and is important for the health of their service.
It is also important that your goals are realistic. No perfection - you should look for strength, fitness and health to try. No matter how prepared you are to work hard, you do not have the genetic potential to meet inflated expectations. The work of construction, but should be fun. Keep your exercise more comfortable it makes it much easier to hold. Wear comfortable clothes and sneakers quality, expand training before and after, and proper lifting techniques to avoid injuries (see box on page 35) for use. Weightlifting is an activity to enjoy with your partner. Keep listening to uplifting music, audio books, or news programs workouts can be interesting.
While aerobic exercise is beneficial, should not be ruled out that the weight of your fitness plan. Increasing your metabolism is just one of the many advantages of force. The decision to achieve what you want, create a custom routine and stick to your weight training you are planning a higher level of fitness to maintain aerobic training alone. Take the time to integrate strength training into your life. When the positive effects of the suspension to feel, not regret.
Lower Body Exercises
Squat Hold a dumbbell in each hand, with hands at his sides, palms in the squat or sitting around with your legs at an angle of 90 degrees. Do not lock your knees. Go slowly. Fall and a small shock, not only to build muscle tone, but it will help in danger of being damaged. Repeat 12 to 15 times (this corresponds to a "set"), not three sets. Pause 30 seconds between each set.
It increases calf Stand on the balls of your feet on the rung of a ladder with sturdy handrails on both sides. Hold a dumbbell in one hand (down by his side), and maintain the rail with your other hand. Reach as high as you feel comfortable with more details on the toes on the bar low rate as low as possible. Do three sets of 15-20 reps per side.
Upper body exercises
Oblique extensions (good for "love") Hold a dumbbell in each hand. Stand with your feet shoulder width apart with your hands at your sides. Rock-hull from left to right slowly. Perform 3 sets of 20-25 repetitions.
In addition to push-ups (good for the chest) Lie face down on the floor with your hands shoulder width of the track apart and feet together. The pressure slowly until your arms are straight but not locking the elbow. Slowly lower to the ground, but only the palms, toes and chest against the ground. For a more difficult push-up, rest your feet on a chair so that your body is in a 30-35 degrees. This will focus on the upper chest. "If you do not have a chest," said Ted Myers, "you have no chest. This is where the muscle is thinner." Do three sets of 15 repetitions.
Triceps Sit on a sturdy non-luxury chairs and a kitchen chair. Hold the ends of a dumbbell in the palms of your hands behind your head. Raise the weight directly over your head. Do three sets of 15 repetitions.
Kneel on one knee bribes planted on the opposite leg so that (as well as suggestions). The rest of the elbows close to the knee extended (as The Thinker) and hold a dumbbell in the other, near his shoulder. Slowly straighten your right arm behind him. Do three sets (do not forget to change the game!) Within 10 to 15 repetitions for each arm.
Hold a dumbbell curls on your side, you want the handle of a suitcase, raising your hand on the shoulder, turn the hand on the shoulder side. Slowly lower. You have three sets of 12-15 repetitions of each arm. Isolate the biceps, sit in a chair, elbows on the inside of the thigh and lift the weight on the shoulder.
Lats knee knee on a cushion on a firm chair with arm nearest chair for balance. In the other arm with a dumbbell at the height of the chair. Lift slowly, to return to its original position. Using the back, not the arm. You have three sets of 12-15 repetitions of each arm.
If towel draws a training partner can be a good alternative to lats lifts. Roll a towel length. Each person comes to an end in a cross-check (one palm up and one down). Standing side by side. Back and forth slowly, like a tug of war. "No tear. There are three sets of 12-15 reps per leg.
Weight a minute! Read this before you lift:
Stretching before and after training.
Always raise the weight slowly lift and lower.
No idiot or improvise lifting movements with weights.
Two series expansion for each movement.
Do not drop the weight.
If it is too difficult, try not to lift.
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