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Somebody who is particularly weak must take special precautions when attempting to build muscle mass--more precautions than an average person with an average build trying to get stronger muscles. 1 Start out with a set of dumbbells. If you are weak, get 3 or 5-pound weights, or weights that you can handle lifting. Do not use dumbbells that exceed 20 pounds, but if you can do more, go for it. Every day, lift your lightest dumbbells 20 times. Do exercises like dumbbell curls, overhead extensions, bench presses, shoulder presses, and lunges. You should know the many various motions that you use with dumbbells, so if you don't, learn them! Lift your lightest dumbbells for 2 weeks, or if you feel stronger then move onto your heavier set of dumbbells that were heavier than the previous sets. Make sure that you lift at least three times a week. Work only one body part every 48 hours. Get plenty of sleep. Your body requires lots of rest, so make sure to sleep at least 8 hours a day. The most active time your muscles will grow will be while you sleep. Go to the gym. There are lots of great machines to use in the gym, and there is more variety of exercises to help you get stronger. While in the gym, make sure to do only what YOU can. Don't get over influenced by seeing all the other strong people lifting heavier. Just do what you can and slowly you will start making progress. Don't use heavier weights that you know you cant to. This will just make you look foolish in the gym. Got Milk? Athletes are always on commercials saying, "Got milk?" Well, milk really helps. So try to drink at least 3 cups a day. Or if you think you have enough money try going to your local supplement store and ask about good protein supplements. I would recommend buying just a regular whey protein supplement if you are a beginner. Make sure you have a good diet, too. Make your diet full of veggies, healthy carbohydrates like potatoes, brown rice, and whole grains. Also eat proteins and meats like fish and chicken. Try to eat fruits, too. Remember, without a proper diet, all your hard efforts that you do in the gym is useless.
Physiology There are several types of muscle contractions that are stimulated when exercising or performing routine, daily activities. The main ones used for building big strong muscle are:
Concentric contractions - the shortening of the muscle fibers, such as when you step up. Eccentric contractions - the lengthening of the muscle fibers, as when you step down. Isometric contractions - fixed muscle fibers when holding onto something. Passive stretch contractions – lengthens the muscles while in a passive state, such as when you bend to touch your toes.
Eccentric contractions are used most frequently with free weights to make muscles stronger. As the muscle fibers become larger, they split to form new fibers, therefore increasing your ability to have strong muscles.
Exercises for Stronger Muscles The exercises we recommend for building up strong muscle mass are listed below:
Squats – If done at home, hold dumb bells to increase weight resistance or invest in a barbell set. Overhead Press – Use dumb bells if possible as it will work more muscles but using a barbell is good too. Deadlift – This requires a lot of weight and best done at a gym Bicep Curl – Using both dumb bells and barbell if possible. Crunches – Won’t build up a lot of body mass but good to work all muscle groups. Push-ups – Use with a push up bar, we recommend the perfect pushup. Pull-ups – You can buy a pull up bar and put in your door frame if working out at home. Bench Press - if no weights substitute with push ups, but try to get some dumb bells and a bench.
Resistance bands, dumbbells, exercise balls, and/or free weights are most commonly used to build strong muscle. Be sure to consult with your physician before starting a new exercise routine. For maximum results, start slowly with minimal weight, and low repetitions (3-8 is recommended). Vary the muscle group you are working on every other day; this will provide sufficient time for your muscles to repair and grow. A routine of 30 minutes a day, three times a week should be sufficient to build strong muscle. The low-repetition, strength training provides the quickest results for strong muscles. Our strongest muscles are in our back, legs, and hips; therefore, it is a good idea to concentrate on these areas first. Perform just enough repetitions to tire the muscle (last repetition should be very difficult to complete). This will help you avoid injuring the muscles and/or over training. When lifting free weights, it is crucial to always have a spotter, and to keep your back straight to avoid injuring your spine. Do not forget to warm up and stretch before any exercise activity.
The Core: Ultimate Workout
You won't get ripped abs, better performance, or bigger lifts without a solid core.
Believe it or not, you can build rock-solid core strength without standing one-legged on a ball while pressing pink dumbbells. A century or so ago, practically every guy who trained with weights had a strong core, which he got without using New Age equipment, doing hundreds of crunches, or joining a Pilates class. It's time you learned the truth about what the core is and how it should be trained for health, performance, and eye-popping abs. Core Concepts Though commonly used to refer to the abs and lower-back muscles collectively (considered the epicenter of the body ), the term "core" actually applies to several muscles throughout the upper and lower body. The transverse abdominis, rectus abdominis (your six-pack muscle), internal obliques, multifidus, spinal erectors, lats, glutes, and traps can be considered core muscles. All work together, often simultaneously, to stabilize and support the spine. Since the spinal cord is the main avenue for sending messages to the muscles throughout your body, the safer your body senses that it is, the more comfortable it feels sending those messages out and the more clearly they are received. Building a strong core is the first step toward making maximal gains in strength and power and performing any kind of skilled athletic movement. Strong supporting muscles around the spine also reduce lower-back pain, as well as the risk for lower-back injury. Finally, since the core encompasses all the abdominal muscles that make up that aesthetic six-pack look, it's the foundation of a ripped midsection (though you may need to clean up your diet to see it).
leading to a slew of imbalances that can cause injury and pain. and concentrate on keeping perfect form throughout. Hard Core Training When trainers test their clients' core strength. So how can you tell if your core is in shape? One of the most basic. lunges. If you can only hold the plank for between one and two minutes. The ball also allows you to move through a greater range of motion than a crunch done on the floor would. you'll feel all the abovementioned core muscles squeezing. The problem and danger of training your core with either piece of equipment comes when you overdo it (and most people do). and a host of other compound. Doing crunches only on a Swiss ball overdevelops some of your core muscles while neglecting others.Nevertheless. limit the loads you use in your training. and you'll ensure safe and steady progress for as long as you train. easy. your core is reasonably strong. each can be a highly useful tool that you can work in as a supplement to your main lifts. free-weight exercises (some of which are discussed later)—demand that the core muscles clamp down hard to support the spine under heavy loads. Start using more one-legged exercises in your workouts.Take our core training tips seriously. practice it whenever you get a chance and work to improve it over time. you not only severely compromise the amount of strength and muscle you can build in your workouts. as your . Beware: If your core is weak. this move should be familiar. So. Training with the compound movements described earlier eliminates this risk. Furthermore. If you've ever taken a yoga class (or listened to your lady talk about one). then bend your elbows 90 degrees so that you're resting your forearms flat on the floor. Though neither a Swiss or Bosu ball is absolutely necessary for a fully developed core. in essence. and concentrate more on body-weight exercises. and it prevents your spine from rotating when you have a load pulling you to one side (as in a dumbbell lunge or one-armed press). just performing these exercises alone provides a great core workout. you can perform certain upper-body exercises on it. but you also risk serious injury lifting heavy weights or doing any exercise that loads the lower back. Also. which will fire up the core and prepare you for stronger benching when you return to the conventional bench press. If you have a preexisting lower-back problem. (As time elapses. chinups. This is not by accident. the ones who perform best are almost always the strongest squatters and deadlifters. Bosu balls work in much the same way but have a fl at side that makes stabilizing yourself a bit easier. Do not attempt any heavy lifts until your plank time improves drastically. Keep your eyes focused on the floor and your hips braced—your body should form one straight line. Hold the position for as long as you can. The core keeps your back upright whenever there's a bar resting on it or being pressed overhead. such as chest presses. a well-defined set of abs does not mean a strong core. and effective methods to test core strength is the plank. a Swiss ball might allow you to train your abs without aggravating it.) If you can hold the plank for two minutes or more without breaking form or experiencing pain. Squats and deadlifts—but also shoulder presses. Simply get down on your hands and knees as if you were about to perform a pushup.
doing so will leave you weaker and more at risk for injury. Perform 2 . While this kind of training does make any movement more difficult to perform. so your muscles go unchallenged.3 sets of 8 . and then lower it back down. Make sure you keep perfect posture—shoulders back and chest out—the entire time. and abuse of its equipment. The theory behind this is that your core will work harder as your body struggles to balance itself on top of the ball. All The Right Moves Situps are fine. but these are the core exercises you really ought to be doing. keep your feet on a stable surface. . and train with time-proven simple exercises such as those given here. You won't build any muscle or strength this way. making the most of your workout time.entire core is trained evenly. To truly tax your core. A1. (You also get the added benefit of training your other major muscle groups. A steady regimen of multi-joint. Unless you're training to improve your performance during an earthquake. but these supplemental core exercises are what you need to truly pass the plank test. slowly raise the plate in front of you until it's at shoulder level. That's one rep.Ultimately.90 seconds between sets.12 reps. Learn them all and cycle them in and out of your workouts from now on. Keeping your arms straight. resting 60 . it prevents you from using anything approximating a heavy weight. and your core will never be conditioned to handle the stresses of tough workouts or sports. freeweight exercises like the squat and deadlift should build your core along with the rest of your body. A2 PLATE RAISES Stand with knees slightly bent and hold a weight plate in front of your hips. exercising on an unstable surface offers no real advantages.) Certainly the most ridiculous trend in core training. has been the notion that you should perform all your exercises on the Bosu ball.
B1. Row the weight to the outside of your chest. C2 SUITCASE SQUATS Hold a dumbbell in one hand at your side and squat as low as you can. resting 60 . Perform 2 . Simply hold the weight at arm's length .3 sets of 8 . That's one rep. and lower it back down.90 seconds between sets. resting 60 . BONUS EXTRA OVERHEAD SQUATS AND LUNGES You can do these with either a barbell or dumbbells. Perform 2 .12 reps on each side. as if you were putting down a suitcase.12 reps on each side. bend forward at the hips until your torso is about 45 degrees to the floor. C1.90 seconds between sets.3 sets of 8 . Keeping your lower back in its natural arch. B2 ONE-LEGGED DUMBBELL ROWS Hold a dumbbell in one hand and stand on the opposite leg.
The Kettlebell Workout All the rage in gyms. Perform 2 . and the position of the weight in relation to the handle works your core extra hard.3 sets of 8 . Perform 2 . plus a few more.overhead and squat or lunge. ONE-LEGGED SQUATS Raise one leg out in front of you and squat as low as you can.90 seconds between sets. They're just now getting their due in America.12 reps. resting 60 . they can give you a leaner body and a stronger core. The weights offer all the benefits of dumbbell training.90 seconds between sets.12 reps on each leg. Go To The Workout Kettlebells—cannonball-like weights with thick handles—were the weapon of choice for Russian lifters more than a century ago. resting 60 . .3 sets of 8 . The super-thick handles challenge your grip.
completing one set for each. complete two circuits. 1 Swing Sets: 1 Reps: 12-15 Stand with feet shoulder-width apart and hold the kettlebell with both hands. Everything from your grip to your core has to work harder than if you were using a dumbbell. Directions Target Muscles: Chest and Shoulders. which makes it more difficult to control. and build power. Couple that with exercises that target the whole body and you have a formula for significant fat loss. Bend your hips back and swing the bell backward between your legs (A). How To Do It: Perform the exercises as a circuit. so you get more out of even standard dumbbell moves. They're ideal for explosive exercises that work major muscles. do three to five circuits. Why It Works The weight of a kettlebell hangs a few inches below its handle. . Pause. one after the other. kettlebells are versatile. Legs Workout Level: Beginners Frequency: Twice per week. And you don't need a wall-length rack of them to get a great workout. This extra muscle activity means your body burns more calories. Use them regularly and you'll see the body you've always wanted. One pair will suffice for this routine. Core. burn body fat. If you're new to kettlebell training. then explosively swing it back up to eye level (B). Choose a weight that allows you to complete 12-15 reps for each exercise. Grip.Best of all. If you're more experienced. but they also add a new dimension to classic moves like chest presses and flys. Rest as needed between sets.
. Squat down toward the floor as low as you can (B).2 Squat Sets: 1 Reps: 12-15 Stand with feet shoulder-width apart and hold the kettlebell up at eye level so you can see through the handle. keeping your back straight (A).
. stopping when the bell is at chest height. Return the weight to the floor. Raise it as you pivot and twist to the left.) (B). Keeping your lower back in its natural arch. (Imagine lifting a paint can from the floor and placing it onto a shelf behind you—that's the motion.3 Shelf Sets: 1 Reps: 12-15 Stand with your feet outside shoulder width with a kettlebell on the floor to your right side. pivot your feet to the right and bend down and pick up the bell by the handle (A).
Lower your arm while simultaneously raising your right knee so that your elbow and knee nearly touch (B). Extend your knee and arm again.4 Power to the People Sets: 1 Reps: 12-15 Hold the bell in your right hand and extend your arm overhead (A). . Complete all reps on that side and then switch sides and repeat.
5 Row Sets: 1 Reps: 12-15 Get into an athletic stance and let your arms hang with a kettlebell in each hand (A). . Row the bells to your sides while rotating your palms forward (B).
6 Curl Sets: 1 Reps: 12-15 Hold a bell in each hand and stand with your arms at your sides (A). . Curl the weights up (B) and then lower them back down.
Lower yourself back down.Situp Sets: 1 Reps: 12-15 Lie on your back on the floor with your knees bent. Contract your abs to sit up and press the weight in front of you (but don't lock out your elbows) (B). . Hold the bell at its base just below chest level (A).
Twist to the other side (B). except this time raise your torso so it's 45 degrees to the floor. Extend your arms in front of you and twist to one side (A).Russian Twist Sets: 1 Reps: 12-15 Hold the ball as you did in the situp. .
As you go through the butt routine. your butts contract to extend your hips and help you up.Let's Take a Peek at What Make up your Butt Muscles and What They Do Your butt muscles are located at the base of your back and are made up of: Gluteus Maximus. but they'll firm up and round to nicely shaped backsides as you consistently work them . helps you to rotate your leg outward from your hips Do you know that the other function of these butt muscles is to extend your hips? For instance. All Ready to Blast Away Bulges in your Butts? Note: After the butt workouts. the smallest of the 3. the largest muscle. your need for butt workouts/butt exercises is to address one of the 2 problem areas in your butts: You want to firm up your butts OR You want to "size down" your butts You'll get both done here. And strong butt muscles are your power center. you'll feel soreness in your butt muscles first few days. Tight Conditioning of your Butts I'll show you a routine of butt workouts that will condition your butts to firm. when you stand up from a seated position. tight and sexy shapes! From my personal experience. enabling you to jump. your butts will get stronger. helps to rotate your thigh Gluteus Medius helps you in your lateral movements Gluteus Minimus. Well-toned butts also help prevent knee and back injuries . sprint and do a lot of other dynamic activities.
Hold for a moment in this down position. The Exercise Inhale. Getting Into Position Stand with your feet wider than hip width apart. Stand up tall and maintain your spine's natural curve. lower your body straight downward so that your knees move in a straight line out over your toes until your thighs are parallel to the floor. Pull your stomach gently in toward your spine. Exhale.1: The Squat This butt workout is the foundation exercise for the butts and the entire hip and thigh muscles. The Exercise Inhale. sit backward and downward until your thighs are parallel to the floor. with toes pointed out and hands on your hips. return to the starting position by pressing up through your heels. open your chest by relaxing your shoulders backward and downward. starting with your tailbone. maintain a natural curve in your spine. Look straight. Getting Into Position Stand with your feet hip width apart. .Hold for a moment in the lowered position. 2: Plie This butt workout firms up the butts and entire hip and thigh muscles. your hands placed on tops of your thighs. Do 12 repetitions.
squeezing your butt muscles as you do so. pulse up and down a few inches for 10 times. Do 12 repetitions.Exhale. . After the 10th pulse. return to a standing position by pressing up through your heels. 4: Leg Rotation This butt workout pounces on your gluteus maximus and gluteus minimus to give you more rounded and shapely butts Getting Into Position Kneel down on your elbows and left knee. sit backward and downward until your thighs are parallel to the floor. Inhale when you pulse down. The Exercise In the lowered position. with right leg extended behind you. exhale when you pulse up. Maintain straight posture and starting with your tailbone. toes touching the floor. 3: Squat and Pulse This butt workout really blasts your butts! Plus your entire hip and thigh muscles as well! Getting Into Position Stand with your feet hip width apart. return to the starting position. place hands on top of thighs.
then put on your tight hugging jean..The Exercise Lift your straight leg up to hip level and simultaneously rotate your thigh outward. Dimity McDowell . The Good. Hold this position for few seconds before lowering down to a parallel position. is that your backside .firm. rotating the thigh at the hip). fab routine of butt workouts! Exercise for a few more weeks. Good WorkoutWhoa! Whoa! You've just finished a fab. in nice shapes and sexy all round!!! Give me a high five for that sexy butts of yours! Get a Tight Butt and Legs Our plyometrics-inspired lower-body routine will tone trouble spots ASAP. Hello. turn and look at your backside in the mirror. Repeat with the other leg.. (Note: Don't let your hips rotate as you lift your straight leg. Do 12 repetitions.. Your hips should remain grounded to the floor.
Want a sexy rear view? And while you're at it. Clock Lunge . "The change in movement from static [say. then increase to twice a week. Based on plyometrics—moves that incorporate leaping. legs that look great as they propel you through life? This workout is the best way to get them. Start with one set of 10 reps of each exercise. do the workout once a week. so you see results quickly. or skipping—it burns calories and builds lean muscle fast.3 percent. "Plyometrics are a good alternative to strength training on machines.. Finish each session with the two kink-busting stretches. A 2007 study found that dancers who did plyometric exercises twice a week for six weeks increased their strength by 37 percent and their jump height by 8." For two weeks." says Patricia Fehling. the bottom of a squat] to dynamic [exploding into the air] shocks your muscles. Ph. then add one set of each exercise weekly until you reach the max: three sets of 10 reps twice a week. the study's coauthor and chair of exercise science at Skidmore College. jumping.D.
bringing your right leg forward and up and bending your knee until your thigh is parallel to the floor [B]. then repeat with your left leg. Take a big step to the right and lunge again [B]. quads. Step up with your left foot [A]. That's 1 rep. then the left. Return to standing. For a tougher challenge. Lunge Jumps . That's 1 rep. Repeat with the other leg. Lunge back with your right leg [C]. do 10. Keep your neck in line with your spine throughout the move.to 24-inch-high step in front of you. Step back to center. Lower your right leg back to start. sinking down until your right knee is bent 90 degrees [A]. glutes. lunge forward with your right foot. hold 5. Step-Ups with Knee Raise Works abs. Do 10.to 10-pound dumbbells. hamstrings. and quads Place a 12. hip flexors.Works glutes. hamstrings. and inner and outer thighs With your hands on your hips.
That's 1 rep. To prevent injury. Repeat.Works hip flexors. glutes. like a scissor [B]. Inchworm Stretch . try to land as softly as possible. and legs Stand with your feet together. do 10. elbows still bent. Lunge forward with your right foot [A]. elbows bent 90 degrees. and land in a lunge with your left leg forward [C]. Jump straight up as you thrust your arms forward. Switch legs in midair. switching legs again.
Work up to 2 sets of 8 reps. then walk your feet in toward your hands.For lower back and hamstrings Standing with your feet hip-distance apart. keeping your legs as straight as possible. Your body should form a straight line from your heels to your head. Squat Jumps . slowly bend at the waist. Walk your hands out to pushup position [B]. until your hands touch the floor about 8 to 12 inches from your feet [A].
arms hanging at your sides. Wood Chopper . Do 10. Swinging your arms will give you momentum so you can catch more air. Immediately swing your arms overhead and jump upward as high as you can [B]. gently bend your knees and sink back down into the squat position. Squat down until your knees are bent about 90 degrees [A]. and calves Stand with your feet shoulder-width apart.Works glutes. quads. hamstrings. That's 1 rep. As you land.
and quads Grab an 8. brace your abs and press up to standing. abs. Squat down until your knees are bent about 90 degrees [A]. Keep your movement controlled to work the most muscle. hamstrings. That's 1 rep.to 10-pound dumbbell with both hands and stand with your feet shoulder-width apart. Power Skips . do 10.Works shoulders. glutes. Lower the dumbbell back toward the floor. Let the dumbbell hang naturally in front of your thighs. Keeping your elbows slightly bent. swinging the dumbbell up until it's directly overhead [B].
Repeat the skipping motion with your opposite arm and leg [B]. Try to jump a little higher with each skip. and calves Leading with your right leg.Works hip flexors. Land on the ball of your left foot. skip as high as you possibly can by raising your right knee to hip height and simultaneously extending your left arm straight overhead [A]. That's 1 rep. quads. do 10. glutes. Your left leg should remain straight and your right elbow should be slightly bent at your side. Figure 4 Stretch .
. so that you are almost resting on your left hip. Lower your upper body over your left leg. Hold for 30 seconds. then switch sides. cross your left leg under your body. Take deep breaths to help yourself sink deeper into the stretch.For hip flexors and glutes Starting out on all fours. Extend your right leg directly behind you [A]. placing your forearms on the ground in front of you [B].
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