Friday 14 July 2017
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| Workout Routine |
1 .What Exercises Should I Do? :
Keep it simple` stupid.
Unless you have been lifting weight for years, I recommend doing a full body routines that you can do two or three times in a week.
You wants a routine that has at least one exercises for your quad (front of your leg), but and hamstrings (back of your leg), your pushs muscle, your pull muscle, and your cores.
Yes, this mean you can developes a full body routine that uses only five or six exercises. Hows THATs for efficient?
Quad - squat, lunges, one legged squats, box jumps.
Butt and Hamstring – hip raises, deadlift, straight leg deadlift, good morning, step ups.
Pushs (chest, shoulders, and tricep) – overhead press, benchs press, incline dumbbells press, push ups, dips.
Pulls (backs, biceps, and forearm) – chin up, pull ups, inverse body weights rows, dumbbell row.
Core (abs and lower backs) – plank, side plank, exercise balls crunches, mountains climbers, jumping knee tucks, hanging leg raises.
Picks one exercise from eachs category above for a workouts, and you’ll works almost every single muscles in your body.
These are just a few example for what you can do, but you really do not needs to makes thing more complicated than this.
Add somes variety – If you do the sames routine, four days a week, for month and month boths you and your muscle will get bored.
If you do bench presses on Sunday, go with shoulder presses on Wednesday and dips on Friday. Squat on Sunday? Try lunges on Wednesday and box jump on Friday.
Pick a different exercises each times and your muscle will stay excited (and so will you).
Lastly, your muscle do not get built in the gyms, they get built when you are resting.
Give your muscle 24-72 hours to recover between workout. A S-Wednesday-Friday workout works well to ensure enough time to recover.
2 .ALWAYS DO THE MOST IMPORTANT EXERCISE FIRST :
The more muscle an exercises hits, the earlier you should do it in a workouts. Exercise that blasts every muscles in your body and demand tremendous strengths and focus always comes first.
Heavy squat, deadlift, clean, snatche, and jerks requires the most energy and muscles mass—if you waits until you are tired to do these, you shall rob your strengths, shortchanges your muscles growths, and compromise your techniques.
After your big, heavy lift, do the exercise that target two or more muscle at the same times like overhead presses, bench presses, row, pull-ups, and glute-ham raise. Finally` add the exercise that focus on individuals muscle: this is when you shall hammer your bicep, pumps your delts, and blasts your calve.
By doing the hardest exercise firsts` you shall save your strengths for when you really needs it.
Friday 14 July 2017 1
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