Are you a beginner and do you have some training experience? Whatever the answer is in this article. Muscles in a positive way, with minimal chance of overtraining and injuries.
Runners are dead runners, so never try Jay Cutler his training schedule, then you will come from cold fun at home. Professionals have also taken it. Furthermore, they give an above-average talent for muscle building, and let us not forget that they use muscle enhancers.
Follow the next 10 steps and the growth can start .....
1. Build your strength: More strength is more muscle! So strength training with the emphasis on strength! Weight training with dumbells, rods or your own weight. Start with light weights and always go a little heavier.
· Weight training. Start with an empty rod. Make sure you have mastered the movement. A good execution is worth gold. If you can train the movement, your training needs to be a little heavier, make sure your body has to work.
· Training with your body weight. Training with your own weight is an excellent way to supplement your schedule. These exercises can be a great advance for you. Pull up, dipping, pressing and hanging kneeraises.
2. Train without machines. Use rods and dumbells and switch them whenever possible. If you train biceps, triceps or chest, it is good to use dumbells. This way, both sides of your body receive extra attention. If you have been given a bar, then you push the hardest with your strongest side. You know about those guys who are very busy with bench presses with a slanting rod. Make sure that you are not bent! Symmetry is a beautiful goal.
Training with machines is unnatural. They force you into a standard attitude. Every body is different, with free weights. This way you are free to make natural movements. So less chance of injuries. With loose weights you learn balance and your dance check. If you want to choose to train at home, a rod with some discs is ideal. You can do almost all the challenges with one bar and a few challenging weights.
3. Be inventive. If you really want to be risky, you exchange with the less friendly exercises. To breed muscles, you often do endless bicep curls. To build triceps, men often make triceps kickbacks from the pushdowns. Leg training consists of Legcurl, leg extensions and that eternal Legpress. Dare to take a different exercise than the standard to lift your muscle building to a higher level.
· Chin-ups & Pull-ups for your biceps
· Narrow bench press & Dipping for Triceps
· Squats and deadlifts for large leg muscles.
4. No muscle building without legs!
Squats the mother of all exercises. Unfortunately the most maligned, why? It hurts and when you do it is lead and heavy. But when you do that is the best exercise there is and going to do, then there are great things to happen to you physically.
The squat is the icing on the cake. He works in your entire body. You put all your muscles on not only your legs, you are completely in motion. If your lower body is strong then you can perform all exercises better than before. Your upper sling is supported by your underlometry. So you can also tackle your bicep curls more heavily when your knees squat.
Do this exercise with 1.5 x your body weight for 12 weeks and you will be amazed by your appearance and your progress with other muscle groups.
NB: Do not forget that we are talking about squats with a loose rod, forget the Smith machine.
Deadlifts is exercise number 2 for your body. Deadlift, like the squat, also taxes your entire body. But you have to do it correctly otherwise you will soon have an ugly injury. Ask someone who knows the Deadlift well to know and see if you do him well. The day after three good sets, you do not know what you are going through. Does not matter, pain is weakness what the body leaves.
5. Take your rest! Muscles do not grow at home at the gym. Start nice with 3 times a week training your whole body and in between you get the help rust. Provide adequate sleep 8 hours a night. In your sleep your body reminds you that you are building, is not that great?
Drink enough water. If you train then you need more water and it also improves your muscle recovery. Drink 2 glasses of water after each meal. Drink something during training.
Eat more possible. But the right food. Proteins, complex carbohydrates and unsaturated fats. Training only makes sense if you provide the right fuel for your body. Try to throw petrol in your car, you'll get a small piece of windshield
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