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To the gym for some exercise routines:Weight Increasing Training - the classical routine (1-6 weeks)
The first 5 minutes will bake stentorian Baikal or other methods
Please take 5 minutes streamer muscle (the only organs that do not exercise)
Do not try to move the heavy weight
3 minutes rest between sets
Tempo: 3/0/1 *
5 minutes of exercise at the end of the muscle streamer
Exercise guidelines
The first two warm (worm - up) to set
3-4 in the effective set of
1 burn - out of the set (6-1 in pastry Taklamakan that are underweight)
1 is a super set (it was not until the muscle, 8-1 and pastry)
Weight to increase the core byayamagulo:The weight increases are not naturally bored, in the gym as hard geinara. Geinarara How hard can increase weight, her relationship with one of the most popular ways to increase with the weight of some of the "increase in weight (for hardageinaradera)" post was discussed.
The weight increase for the post of special types of exercises in the gym was. This is the weight increase for the upper byayamagulo some exercise, to whom the core or kampaunda eksarasaija. Byayamagulo is -
1. Bench Presses (Bench Press) - chest, shoulder, arm (traisepa)Year. Overhead Presses (overhead press) - shoulder, arm (traisepa)3. Pull-ups/Chin-ups (pool - up / cina - up) - back, arm (baisepa)And 4. Squats (skoyata) - leg, shoulder nimnabhaga5. Deadlifts (dedaliphata) - legs, back, shoulders6. Bar Dips (the Deep) - shoulders, chest, arm (traisepa)
Can I talk briefly about some of byayamagulo -(Before each exercise and take part strecim.)
1. Bench Presses (Bench Press)
Eta chest exercise. The posterior part of the arm (traisepha) applies.
Technique: round her legs spread bence kadhera equal or more than the distance crossed gripa fist touch the barbell. (This kind of touch that it crossed fist pichaliye not found.) Ryaka to Raise barbell. Bring down the center of the barbell to the chest and breathe. (This is meanwhile the most energy consuming.) You are breathing in the chest with the barbell straight up from cold to the touch point. This is the last position.
Tips: barbell on it. If you have a problem with a curved back, but it was not hip to the bench. More weight to the head of a man who can stand. Last pajisane elbow straight at the light that I bamkiye.
* Go to the gym at home so they can bukadana this exercise as an alternative.
Year. Overhead Presses (overhead press)
This shoulder exercise. Also arm (traisepa) - The pressure on the light.
Technique: This is a chair / bence sitting or standing up. It is also a little more than shoulder distance oyaide crossed fist touch. Ryaka to put them down below the chin slowly to breathe. Pithata little bit behind the trend and mathata jhuke can. Barbell back up and let it go Raise your breath.
Tips: Since the exercises of the body especially the back side of a very low weight, so start early. Weight of the head on the side that light up the elbow.
Note: Before starting shoulders must Worm - will take up.
* The exercises at the gym they go to different kinds of objects, such as the long-wood, etc. can be bough.
3. Pull-ups/Chin-ups (pool - up / cina - up)
It is one of the main exercise for the body back into the shoulder. The arm (baisepa) for the purpose.
Technique: extending the hand of more than two shoulders for pulaapa bar overhang. The opposite side of the palm of the body. (Close gripa cina - up in the hands and shoulders to extend the time during this exercise to twirl the palm side of the mouth.) Move and drag the body to breathe. Bukata be something about the bar. Now slowly bring down the body to give up the ghost.
Tips: Do not try to keep on growing at the elbow pamjarera cage. When the elbow straight down upon it.It is very difficult to byayamata early. I try to do one or two fonts pulaapa. If you need to ask someone to help push down from the top.
Note: the head and back light will be curved so that the head does not go with the bar.
* Chabitei see this byayamata yetei gym to be, not a means. Amra cell door, with a round timber, such as by post or slim down a tree branch, and parallel with it, the soil can be removed.
And 4. Squats (skoyata)
Who is number one in this exercise. Feet from the shoulder all the major pesigulo nimnabhaga, shoulders, abdomen, lungs, heart, very useful for this exercise. Many people skip it, because many of these byayamata steep, technically very complex and is very careful with it.
Technique: First, a very light weight in the exercise of, or ryakera gathanata ayatbe should be brought. Nicute should be set to a barbell shoulder. I open it with a barbell on the shoulders of two feet to the rear away from the ryaka. Book phuliye back side of the light (not hump) to take a breath and stay low. Will be down until thighs parallel with floor. I just want to breathe easy again with his feet up on the flats.
Tips: Before the exercise the legs, thighs, waist, hip and even strecim. Dress will be slow.
Note: the concentration and form of exercise or whether gathanata hacce correctly. With low weight and high repasa. More weight will not be strong until the waist.
* School-boy, you guys can help. Boys of different ages can do it on the shoulders. They will gladly agreed. The first small weight, a person's will. Slowly than the weight of boys. Ase - the soft places, or when the grass will not hurt. In addition, the weight of the item you receive. Many of the 40 seer weight is weight.
5. Deadlifts (dedaliphata)
The posterior urura exercise. In August a lot of pressure back and shoulders. If you do this exercise komare pain.
Technique: barbell on the floor. Hold the barbell straight up through the duihata jhumke. Do not stress on the hands or shoulders. I want to be with them. It will depend on the leg. Eye gaze and head straight to the floor will be parallel. It should not be a hump, you will find komare pain. Phulano Book will turn the light back on.When I do, then the weight will not touch the floor. Floor near the weight straight up pauchatei again.
Tips: Before the exercise the legs, thighs, waist, hip and even stretim. Dress will be slow. If you do this exercise or komare back pain.
Note: These exercises are at risk of more pain than they already do not go to the weight. Before you decide to form a light weight.
* If you get a bough or a crouching position, the guy grabs the rope duidike can do it.
6. Bar Dips (the Deep)
Chest and arm (traisepa) to increase muscle Bench Press This exercise is more effective than.
Technique: waist height to keep the bar open on the two legs of the mass of the body to fold the light of day sunye. You can take as much as you breathe sariratake down to the bottom. Remember that, and I Do not touch the ground. The breath is easy to let go again with the hand on the mass. Always remember that the inner side of elbow.
Tips: This exercise is good for the chest in front of you jhumke. Hand (traisepa) - It should be easy for the body.
Note: in order not to dole nimnabhaga body, attention should be focused. Shoulder pain, or if any other inajuri do this exercise.
I put a chair or bench duidike * It can be high. Or parallel to the corner of the bamboo can create amra. According to the size of the breast Corner banale gripa can. Chair so that it can not be one, so putting them on a chair can.
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