A well-rounded exercise program should always include a choice of various exercises upper body that target all major muscle groups, including the chest, shoulders, back, biceps and triceps. When an exercise program includes movements for each group, the result is a great overall strength gains without the appearance of muscle imbalances.
Since the body is constantly adapting to the stress of exercise you throw at it, if you go in the gym day after day and perform the same upper body exercises of age and over, your progress is going to spoil. Instead, change your workout from time to time to ensure that your body is always responding and is continually advancing.
With each of the following descriptions of the upper body exercises, you should keep in mind that compound exercises should be performed before the isolates. Most men choose to use a rep range of 6-8 at a rate heaviest compound movements, while he meets with representatives of 8-12 weight slightly lower for isolated exercise.
Chest Exercises
Ideally, you should include two different movements for the chest in every workout. As an added plus, the compound exercises listed below will also stimulate the triceps and biceps in a smaller degree, reducing the amount of exercise necessary for the muscle groups.
Compound exercises: the bench press exercise is best known in the chest, and can be done with a barbell or dumbbells on a flat surface, pendant or decline. In addition, the dives for another compound exercise that right and let you choose between a close position, regular or wide. Finally, push-ups are a classic white every time you do not have access to a gym.
isolation exercises: Adding one or two isolated chest exercises such as pec fly in December, cable crossovers or dumbbell pullovers, completed his training trip. Be sure to really concentrate on squeezing the chest muscles only in the performance of these.
Back Exercises
Turning to the back, you want to perform an equal number as did chest exercises for this area of the upper body to make sure you balance your work in the chest.
Compound exercises: The best compound exercises for the back that allows you to build a higher total weight of any variation of the line. The rows can be performed with dumbbells, a bar, T-bar, or with the cables in a more bent-or horizontal. You can also use a wide grip, narrow grip or a reverse grip to work the biceps, along with the rear.
Other exercises can be done from behind to beat especially the lats include pull-ups (close, wide grip and reverse) and cable pull-downs. Finally, hyper extension are ideal for working the muscles of the lower back and hamstrings to call little at stake.
Tuesday, August 31, 2010
Warming and Cooling After a Good Ab Workout
Warming up before exercise is crucial for any sport, that also goes for a good ab workout. The warming is at least 10 minutes and is important during this period using the correct technique. Below I describe a good way to warm up for abdominal training. It is also very important to cool-down exercises after each training session.
Warming.
A good warm up ensures an increase in body temperature. This promotes muscle flexibility and reduces the chance of injury. Therefore, a good warm up is very important.
A good way to warm up is 10 minutes by bike from the bike, or jogging 10 minutes. Do not force anything during heating, let your body adjust to the increased pace. After these 10 minutes is recommended to stretch the arms and legs.
Stretching exercises.
Exercise One:
Lie on your stomach.
Place your hands a few inches to your shoulders and push your upper body off the ground until your arms are fully extended and your back is bent. Make sure your thighs on the floor while you insist on this position, select the chin all the way to the ceiling Hold for 10 seconds and repeat two more this time.
Exercise 2
Sit on the floor with legs straight in front of you and your back straight. Slowly bend forward and take the ankles with both hands. Put your head between your knees and hold this position for 10 seconds and repeat this exercise twice.
Cooling.
Benefits
Decreases heart rate
Reduce the chance of injury that can occur if you suddenly stop exercising.
Cooling techniques.
Cooling technique of the abdominal muscles.
Pull both knees toward your chest while lying on his back. Now let your knees fall to one side. Then switch to the other side and do this several times. This makes your stomach muscles remained.
Drink plenty of water when cooling is complete. This brings the fluid lost during exercise and water also helps get rid of all the bad things in your body, which is very important to cool because it helps you avoid injury, do not neglect this.
Warming.
A good warm up ensures an increase in body temperature. This promotes muscle flexibility and reduces the chance of injury. Therefore, a good warm up is very important.
A good way to warm up is 10 minutes by bike from the bike, or jogging 10 minutes. Do not force anything during heating, let your body adjust to the increased pace. After these 10 minutes is recommended to stretch the arms and legs.
Stretching exercises.
Exercise One:
Lie on your stomach.
Place your hands a few inches to your shoulders and push your upper body off the ground until your arms are fully extended and your back is bent. Make sure your thighs on the floor while you insist on this position, select the chin all the way to the ceiling Hold for 10 seconds and repeat two more this time.
Exercise 2
Sit on the floor with legs straight in front of you and your back straight. Slowly bend forward and take the ankles with both hands. Put your head between your knees and hold this position for 10 seconds and repeat this exercise twice.
Cooling.
Benefits
Decreases heart rate
Reduce the chance of injury that can occur if you suddenly stop exercising.
Cooling techniques.
Cooling technique of the abdominal muscles.
Pull both knees toward your chest while lying on his back. Now let your knees fall to one side. Then switch to the other side and do this several times. This makes your stomach muscles remained.
Drink plenty of water when cooling is complete. This brings the fluid lost during exercise and water also helps get rid of all the bad things in your body, which is very important to cool because it helps you avoid injury, do not neglect this.
Sunday, August 29, 2010
7 Easy Steps for Weight Loss
Being overweight is something you can not be proud, as excessive weight gain can have adverse effects on the health of an individual. Nutrition is an important factor in the loss of five pounds a month. Since we're talking here only five pounds (about 1.25 pounds weight loss per week), the restriction on the amount of calories you use and the best selection of foods that contribute to increasing the body's metabolism rate are some of the positive measures that can be taken to curb weight gain. This article gives a good idea on how to lose weight by natural methods.
1. Wear sweatshirts or other warm clothes to sweat more. Sitting in a steam bath for 10 minutes to get rid of excess salt or sodium. And you could work out!
2. With the goal of a luxury rate of weight loss is too risky and unprotected, especially when their physique does not stand for you with weight loss efforts you take. It is much safer and reliable to lose less than two pounds each week. When the objectives are indulgent as this, there is a high probability that you reach your goal.
3. Most people find that is longer fuller and more satisfied by eating smaller meals and snacks throughout the day. You should consult with your doctor to see how many calories you should eat each day, but a good rule is to consume about 400-500 calories per meal and also keep snacks around 100-200 calories. Again, this depends on your sex, weight, activity level and other factors.
4. Studies have shown that many have of water each day may significantly affect body weight. The intake of 8-10 glasses of water is crucial to burn excess body fat.
Water speeds up metabolism (the process of burning food (calories) into energy needed for daily activities), which helps to reduce body weight. A dehydrated body can act as a major impediment to weight loss and slowing of metabolism. Thus, consumption of sufficient water is something you can not ignore, while lowering the weight.
5. Vegetables are good sources of fiber and water content and also that, in addition, they contain vitamins and minerals. For example, one pound package of salad vegetables that are part of only one hundred calories. Keep your body full of salad every day will help you lose 5 pounds more quickly. This is one of the best natural weight loss.
6. For the next two days you have to limit salt intake to just 500-1500-a mg daily and two teaspoons only and If you can not keep your intake low in salt. You can use spices such as garlic, ginger and black pepper as a substitute for salt and spices also help to increase your metabolism to burn fat and a good substitute for salt is a product called Nu-Salt
7. Exercises such as swimming, running and jogging, rowing and cycling proved to be beneficial to lose weight quickly. These are all cardio, which allow the body to burn calories quickly. The stubborn belly fat can also be effectively eliminated with these exercises. An intense workout that involves cardio for an hour to follow.
1. Wear sweatshirts or other warm clothes to sweat more. Sitting in a steam bath for 10 minutes to get rid of excess salt or sodium. And you could work out!
2. With the goal of a luxury rate of weight loss is too risky and unprotected, especially when their physique does not stand for you with weight loss efforts you take. It is much safer and reliable to lose less than two pounds each week. When the objectives are indulgent as this, there is a high probability that you reach your goal.
3. Most people find that is longer fuller and more satisfied by eating smaller meals and snacks throughout the day. You should consult with your doctor to see how many calories you should eat each day, but a good rule is to consume about 400-500 calories per meal and also keep snacks around 100-200 calories. Again, this depends on your sex, weight, activity level and other factors.
4. Studies have shown that many have of water each day may significantly affect body weight. The intake of 8-10 glasses of water is crucial to burn excess body fat.
Water speeds up metabolism (the process of burning food (calories) into energy needed for daily activities), which helps to reduce body weight. A dehydrated body can act as a major impediment to weight loss and slowing of metabolism. Thus, consumption of sufficient water is something you can not ignore, while lowering the weight.
5. Vegetables are good sources of fiber and water content and also that, in addition, they contain vitamins and minerals. For example, one pound package of salad vegetables that are part of only one hundred calories. Keep your body full of salad every day will help you lose 5 pounds more quickly. This is one of the best natural weight loss.
6. For the next two days you have to limit salt intake to just 500-1500-a mg daily and two teaspoons only and If you can not keep your intake low in salt. You can use spices such as garlic, ginger and black pepper as a substitute for salt and spices also help to increase your metabolism to burn fat and a good substitute for salt is a product called Nu-Salt
7. Exercises such as swimming, running and jogging, rowing and cycling proved to be beneficial to lose weight quickly. These are all cardio, which allow the body to burn calories quickly. The stubborn belly fat can also be effectively eliminated with these exercises. An intense workout that involves cardio for an hour to follow.
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