I want to get beyond the gym
In this new season you want to advance in the area of free weight and functional exercises.
> To tone up, lose weight, firm, etc., choose a weight that allows you up to 15 repetitions. Do the exercises as a circuit, with a high execution speed without rest between exercises. At the end of the series lies about 2 '.
> To gain muscle mass, perform 3 or 4 sets of 12-10 repetitions, increasing the load on each series, so it takes us to reach the marked repetitions. Rest 1'30 "between sets and exercises performed one by one, with a slow and controlled execution.
Before starting, heated performing a cardiovascular work. Try to complete the elliptical 15 minutes, changing the direction of travel every two minutes. Thus we activate further work of the lower extremities. Stretching and joint mobility makes before beginning work force.
Dumbbell Press
It will work unilaterally your pectoral muscles, and to a lesser degree triceps and deltoids.
The arms must stay straight and perpendicular to the body in its highest position. Once extended, the eccentric phase begins to form the elbow 90 degrees.
Dumbbell rows
It involves virtually the same muscles that exercise rowing machine or Gironde, but like most free weight exercises comes into play our dynamic balance and proprioception.
At the maximum flexion dumbbell rows, the arm must be close to the body and elbow exceed the topline slightly. Keep natural lumbar curve, without arching the spine.
Superior machine. Press the upper portion works the muscles of our pecs.
The position is virtually the same as the bench press machine, but perform the upward force and diagonal.
Dumbbell Biceps
We work with difficulty and intensity of our biceps muscles.
Bulgarian squat
Good alternative to the extension machines quadriceps and hamstrings.
Place one foot on a raised surface on your back and bend the knee to 90 degrees of the front leg. We can accompany this exercise with a side elevation of shoulders that will provide balance to the movement.
You dominated
Imperative to work the back muscles of your back, biceps and deltoids.
Dips
He works intensely the muscles of the lower portion of the pectorals, triceps and deltoids.
Dumbbell Shoulder
With the dumbbells win breadth and quality of our shoulder exercises.
Raise the dumbbells laterally until your arms are parallel to the floor. He then takes the dumbbells toward the center, keeping your arms extended. Finally, make a downward motion and start the exercise again.
Erector with bar
Work the back thigh muscles (hamstrings mainly) and the lumbar area.
Place the toes under the center of the bar with the tips pointing outwards and take it with a similar width of your shoulder separation. Bend your knees bringing buttocks back and always keeping your back straight. Moves the bar on the vertical without moving forward.
Front and side plates
Isometric work to strengthen the muscles of your abdomen, focused on reaffirming the transverse and oblique.
Hold each position 15 or 20 seconds and repeat 3 times.
acr 2016
Faceplate
In this new season you want to advance in the area of free weight and functional exercises.
> To tone up, lose weight, firm, etc., choose a weight that allows you up to 15 repetitions. Do the exercises as a circuit, with a high execution speed without rest between exercises. At the end of the series lies about 2 '.
> To gain muscle mass, perform 3 or 4 sets of 12-10 repetitions, increasing the load on each series, so it takes us to reach the marked repetitions. Rest 1'30 "between sets and exercises performed one by one, with a slow and controlled execution.
Before starting, heated performing a cardiovascular work. Try to complete the elliptical 15 minutes, changing the direction of travel every two minutes. Thus we activate further work of the lower extremities. Stretching and joint mobility makes before beginning work force.
Dumbbell Press
It will work unilaterally your pectoral muscles, and to a lesser degree triceps and deltoids.
The arms must stay straight and perpendicular to the body in its highest position. Once extended, the eccentric phase begins to form the elbow 90 degrees.
Dumbbell rows
It involves virtually the same muscles that exercise rowing machine or Gironde, but like most free weight exercises comes into play our dynamic balance and proprioception.
At the maximum flexion dumbbell rows, the arm must be close to the body and elbow exceed the topline slightly. Keep natural lumbar curve, without arching the spine.
Superior machine. Press the upper portion works the muscles of our pecs.
The position is virtually the same as the bench press machine, but perform the upward force and diagonal.
Dumbbell Biceps
We work with difficulty and intensity of our biceps muscles.
Bulgarian squat
Good alternative to the extension machines quadriceps and hamstrings.
Place one foot on a raised surface on your back and bend the knee to 90 degrees of the front leg. We can accompany this exercise with a side elevation of shoulders that will provide balance to the movement.
You dominated
Imperative to work the back muscles of your back, biceps and deltoids.
Dips
He works intensely the muscles of the lower portion of the pectorals, triceps and deltoids.
Dumbbell Shoulder
With the dumbbells win breadth and quality of our shoulder exercises.
Raise the dumbbells laterally until your arms are parallel to the floor. He then takes the dumbbells toward the center, keeping your arms extended. Finally, make a downward motion and start the exercise again.
Erector with bar
Work the back thigh muscles (hamstrings mainly) and the lumbar area.
Place the toes under the center of the bar with the tips pointing outwards and take it with a similar width of your shoulder separation. Bend your knees bringing buttocks back and always keeping your back straight. Moves the bar on the vertical without moving forward.
Front and side plates
Isometric work to strengthen the muscles of your abdomen, focused on reaffirming the transverse and oblique.
Hold each position 15 or 20 seconds and repeat 3 times.
acr 2016
Faceplate
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