Strength training can be a fun and recharge your batteries in order to obtain the strength, lose weight and maintain a healthy body, how beautiful. Here are some tips for creating a large building training of the muscles, burn fat.
640 + muscles of the body are divided into upper and lower body muscles of the body. The upper body has more muscles, but are smaller than the lower body. The main muscles are present in the lower body andThen, there are fewer of them.
For each set of maximum correct result, we have to work a little 'different. Let me explain. "Exercise" is a series of movements that pushes or pulls a weight through a series of movements. A repetition is one complete movement through this particular exercise. A "bundle" is a grouping of repetitions. Accordingly, repetitions of each exercise, which is part of a finite set. You can book one of the muscle groups one at a timean entire group, and the rest for 30-60 seconds before repeating the routine. This series is called "circuit".
While all the sentences will be carried out in the repetitions, it is possible the amount of repetitions and number. For best results, each body part should be done 2-3 times a week, but never on consecutive days. The muscles must be at least 24-48 hours after the recovery time for optimal performance.
Muscles of the upper body should be formed with 8-15 repetitions per set, for a total ofSeries 2-3. Muscles of the lower body are trained 8-15 repetitions per set, for a total of 3-4 sets. Tour can be repeated 3-4 times. The muscles of the lower body are struggling because they are larger and a heavy load to adapt more quickly the muscles of the upper body.
To have a weight training load, 75% of men would do the absolute maximum that handle for 1-3 repetitions of each exercise. If women with a weight of about 60%its maximum.
It 'really hard to train your abdominal muscles too much, since all day to turn, turn, and other body movements. This allows you to work your abs 4-7 times a week. Some studies have shown that a variety of exercises grinding the best education for the abdominal muscles. Crunch the 10 varieties are registered and are rock-hard abdominal muscles. Thurs 1-2 sentences of 10 repetitions for each of the 10 sit-ups and you hit all the abdominal muscles.Remember to focus on the actual shape and intensity of exercise rather than the number of repetitions or sets. Will burn in all cases, the sense of "the abdominal muscles on each set. Keep your arms crossed on his chest with his hands on the opposite shoulder, you should raise your head and shoulders off the floor. This technique is not the typical pain neck or back.
Stretching is extremely important, both before and after training. Prevents injuries and helpsToxins released from the burden of work. To make sure that is the pain after practice and continue to increase the likelihood that you will return.
Here is a list of exercises commonly used tone and strengthen all muscle groups. Start slowly with 1-2 exercises for each of the different muscles. As we proceed, add more exercise variety and challenge.
Exercises for the upper body
To increase chest / Shoulders: Front deltoid, lateralDeltoid raise, Bent increase upper arm rear barbell shrug, straight line, lying flyes incline bench, dumbbell pullover, Parallel dip, cable crossover
Back: Chin-ups, lat, Bent barbell row, dumbbell one arm curved lines, a cable seated row
Arms: Biceps curl, Preacher curl, curl machine, cable curl, triceps dip, Triceps Press Down, French Curl
The exercise of Lower
Legs / Po: squats, lunges, leg press, leg press, leg raises, leg curls, calfraises
Abdomen: flexion in 10 variations, Abdominal flexor machine, Leg Lifts, Leg Scissors abdominal
10 CRUNCH VARIATIONS
1. Feet on the floor, knees bent
2. Knees bent and the pages together in a frog-leg position, soles of the feet flat
3. The legs 90 degrees to the body, knees bent, calves parallel to ground
4. The legs 90 degrees to the body, knees bent and out of pages frog leg position, soles of feet flat together
5. 90th legs feet show the bodyCover
6. 90th legs to the body, fingers pointing toward the ceiling, legs spread
7. Left leg and has 3 "from the ground, right leg bent toward the chest
8. Right leg and 3 "from the slope of the floor, his left leg to the chest
9. Croque turn left, not on this page
10. Turn your crunches on the right side, not on this page
