Lateral raise with bands

  

Main muscles performing the movement: Shoulder muscle 
Other muscles involved in movement: Trapeze, triceps, biceps, back  
Mandatory Equipment: Eraser
Level: Beginner
Movement: Pushing
Method of execution
➡ Take a rubber band and advocate firmly with both feet, and assemble them together, grasp the handles of the bands and faces.

➡ Tighten your stomach and fix the shoulder girdle, bend your elbows slightly.

➡ Slowly mix arms sideways and upwards, bend them at the elbows. Palms facing down.

➡ When your arms are parallel to the floor, slowly lower the hands to the starting position.

➡ Fixing the shoulder girdle is crucial for the isolation of secondary shoulder heads. You would need at tight abdomen and spine upright to bring both shoulders together and the clavicles may not move while lifting the arms.

➡ Precision perform the exercise without swinging the body (while sitting and standing), unless you intended controlled chiyting.

➡ Perform the exercise slowly and concentrate on your shoulders. Never make sudden movements.

5-week program for relievo

We present to you 5 weeks of condensed power-aerobic program that is guaranteed to become embossed and muscular than now. What distinguishes it from other programs is the intensity. It will grow - not as a burden but rather as an implementation of advanced training techniques. And the degree of change that will finally see, you only depend on your perseverance.

Always start with a 5-10 minute warm-up, followed by gentle stretching of the working muscle group. Series and repetitions are pyramid principle "slightly worse" - the first in the majority with small weights and heating, working with heavier weights, selected so as to reach the failure of the prescribed number of repetitions. (Note: you usually do warm-up before heavy sets in the first exercise only one muscle group - not all exercises require heating.)

Gaining weight and maintaining it during the program for relief is important - muscle is metabolically active and burns calories even at rest, so the more muscle accumulate, the more efficiently your body will burn excess calories.

Weeks 1-3. In these workouts you have 3 consecutive days (each once a week), focusing every time on the abdomen. Observe proper performance, smooth tempo and speed, pump at the point of peak contraction, descending under control and avoid inertia. Rest 60 seconds to small muscle groups (arms and shoulders), and 90 seconds for the big ones. Relax you more, train more like power triboets than a bodybuilder, which is contrary to the objectives of this program. Added advanced techniques that are performed in the worst series of one exercise for each muscle group (eg drop series in one exercise for back and forced reps on the chest). Some of them require a training partner - if you have one, use a different technique. There is also a new feature - an exercise in choice for each training day. Decide which part of your body type you are working on that day, needs more attention, and add exercise choice, which is not mentioned in the program. But note that it already on the verge of overtraining. 

Week 4-5. The intensity and the weights are strengthened by dividing the body 3, and a 2-training, and each of them is performed 2 times a week (a total of 4 weeks). Intensity increases: move from exercise to exercise and run a series of faster, resting only 45-75 seconds between sets. Finally add advanced techniques in two classes at selected muscle groups to workout is on the verge of rejection. The objective is two weeks to raise the body's metabolism. If you do not sweat so not doing enough.

In the continuation of the article itself and expect training split with detailed exercises, sets and reps. 

Biceps folding machine

Main muscles performing the movement: Biceps
Other muscles involved in movement: Exercise is isolated
Mandatory Equipment: Machine
Level: Beginner
Traffic: N / A

Method of execution
➡ Adjust the seat to the proper height and choose the proper weight. Place your forearms on the pads and grasp the handles. This is your start position.

 ➡ Make the movement by bending at the elbow, pulling the bottom of the upper arms.

➡ Take a break on top of the movement and then slowly return to starting position.

➡ Avoid the return of burden entirely original position of the appliance until you complete the whole series to keep constant tension on the muscles.

Crossover with elastic

Main muscles performing the movement: Chest
Other muscles involved in movement: Biceps, shoulders
Equipment and Supplies: Bands
Level: Beginner
Movement: Pulling

Method of execution:

➡ Strengthen the rubber band around the stable stationary support.

➡ While looking in the opposite direction of the palm, grasp the handles of the elastic and proceed forward enough to create tension on the elastic.

➡ Raise arms sideways, parallel to the floor, perpendicular to the torso (your torso and arms have to form the letter "T"), and your palms should face forward. Stretch your arms and shrink slightly in the elbows. This is your start position.

➡ stood with outstretched hands, gather them against his chest in a semicircle, while the exhale and tighten your chest. Hold the contraction for a second.

➡ Slowly return to the starting position as you breathe in that time.

➡ Repeat.

Rowing with two dumbbells at the same time

Main muscles performing the movement: Medium back
Other muscles involved in movement: Biceps, latisimusi, shoulders
Mandatory Equipment: Dumbbells
Level: Beginner
Movement: Pulling

Method of execution

➡ With a dumbbell in each hand (hands to the torso), bend the knees slightly, and position the torso forward by the curve at the waist. When you bend over, make sure that you keep your back straight, so that it is almost parallel to the floor. Tip: Try to keep your head upright. The weights should be directly in front of you as your arms are perpendicular to the floor and trunk. This is the starting position.

 

➡ While maintaining the torso stationary, lift the dumbbells sideways, keeping your elbows close to your body (not to insert any power by the the forearms). At the top of the movement, tighten the back muscles and hold for a second.

➡ Slowly move the weights to the starting position while inhaling.

➡ Repeat.

Pull ups with narrow grip and added weight

Main muscles performing the movement: Biceps
Other muscles involved in movement: Latisimusi, middle back
Mandatory Equipment: Belt, burden
Level: Advanced
Movement: N / A

 Method of execution

1. Put your belt for weights and capture it to disk from barbell or other encumbrance. 
2. Catch for the lever as your hands point to the body narrow grip, bend your knees and cross your ankles. 
3. Start recruiting, trying to feel the load on the biceps. 
4. The upper phase of the movement spine bending backwards to abbreviate maximum lateralis. 
5. Once your beard is displayed above the lever, hold for a moment and return gradually to the starting position.

Gymnastics and weight loss exercises in the office

Do you turn attention to what is your favorite position behind the desk in the office? Most often it is most improper. Surely you comfortable and inspire you, but do not even suspect that precisely distorted posture may lie the reason for your usual evening headaches or chronic fatigue. When you simply stand or sit in different balanced position, certain muscles are under constant tension.

 If bad posture becomes a habit, then sooner or later the constant strain on the same muscles developed into severe pain and disability with unexpected consequences. Among the hazardous effects of bad posture are unpleasant diseases such as hypertension, migraine, depression and insomnia. But, of course, leading the diseases of the spine.

  

 Here's how it looks: The back is straight, the pelvis is maximally pulled back, shoulders, face, but no tension in them. The distance between the counter top and the body would have to be at most 5 to 10 cm legs are freely put down with feet slightly apart and your thighs and the shank should be at right angles. If you work with a computer monitor should be at the height of your head. 

Here's what you risk with some of the most characteristic irregular stands. Pelvis forward, legs crossed, shoulders relaxed head off. Harmful doses: overloading of the spine, which can lead to permanent changes, back pain. Crossing the legs increases the risk of varicose veins! 

The pelvis is forward, back and shoulders are back, your legs are crossed. Harmful doses: load cervical spine, eyes are tired. Headache - it is guaranteed, there is danger and you generate spikes.

 For biceps
1. On the right sitting posture and feet on chair legs catch counter top with both hands so that your thumbs are on top and fingers underneath. Dragging to the desktop, while the body laid in it. Catch counter top and fingers crossed below and thrust back to straighten the arms. Repeats: 5 to 15 times.
For thighs
2. Again from the right sitting posture were thrust aside far away from the desk with small quick steps and then navigate to it in the same way. The exercise resembles ran back and forth, but with the chair. Duration: 1 to 3 minutes
For waistline and back
3. By doing seated twist left and right legs are fixed to each other by using a rotary motion of the chair, and hands are in front of your chest. Repeats: 15 times in left and right.
For stomach 
4. Sitting on the edge of the desk and grab their hands on it as the hips, legs propped up against the floor. Feet shrink up until your knees to your chest does not come, the burden should fall on his hands and buttocks. Then it resets. Repeats: 5 to 15 times.
For triceps and pectoral muscles
5. Stand with your back to the narrow side of the counter top and grab it firmly on both sides, the hands are at shoulder width. Relax maximum body down and then stand up without help from the legs. Repeats: 5 to 10 times.

Working out hands of Sergio Oliva

Biceps and triceps Oliva is one of the best muscle groups. 
This is the exercises:
1. Reverse Barbell Curls 6-8 series 6-8 reps

2. Buckets with weight 5 series 8 reps

3. 6-8 series 8-10 reps

4. 5 series 8 reps

5. Biceps folding with dumbbells 4-5 series 8-10 reps 

6. 5 series 8 reps

7. Concentration curls - Biceps Exercises 4-5 series 8-10 reps

8. 5 series 10 reps

 

9. 5 series 10 reps