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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Sunday, November 6, 2016

Five Least Effective Exercises

Knowing the five least effective exercises can help you avoid wasting time during your workout. Following are five moves that may prove to do little more than cause aggravation as you try to reach your goals. Avoiding these exercise activities can help you avoid injury as well.

effective exercises

1. Military Press or Lat Press Behind the Head

Each of these moves involves moving weight from above and behind your head down to your shoulders. The problem with these moves is they require perfect form in order to be effective, and in order to avoid injury. This move has the potential to cause the following problems:

  • Torn rotator cuff
  • Limited mobility in the shoulders
  • Cervical vertebrae injury if the bar hits the neck

2. Upright Row

This weight exercise requires you to pull weights up to your chin with palms facing down. This approach can lead to shoulder impingement because the nerves may become pinched. Avoid any exercises that require you to pull weight up under your chin.

3. Target Area Exercises

Using exercise to target a certain area may be tempting but this is a very ineffective approach to working out. Fat loss does not occur in certain areas of the body as a direct result of exercise. Basically, you can expect to lose weight in the last place you gained it first, followed by areas in which you have carried fat cells longest.

The body holds on to fat carried in older cells longer. The newest ones go first, followed by progressively older ones. There is no way to remove fat from a specific area using exercise. However, toning the muscles in the region can help.

Anyone who wants to lose weight in a specific region can do so by continuing to use aerobic exercise and proper diet. Gradually, the results will become readily apparent and the work will pay off.

4. Poor Form on Treadmills

The treadmill has great potential as a cardiovascular wonder machine, especially if the machine has inclines for added resistance. However, it can be very easy to use poor form on this type of machine, making the workout far less effective. Slouching, leaning in on the hand supports and walking under pace can lead to injuries, misalignment, and few results.

5. Any Exercise that Pushes You too Hard

Any exercise that causes your body great discomfort and distress is counterproductive. If you find your muscles are so sore that you can’t move following an intense workout, you are not likely to follow through consistently. The key to getting into shape and staying in shape is consistency.

Intense workouts can lead to injuries very easily. Work at a comfortable pace, putting for effort without excessive straining. Discomfort is a sign that you are pushing too hard. Trying to fit a year’s worth of exercise into one day is counterproductive. Consistent exercise that suits your level of ability and your lifestyle is ideal.

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.


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Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.



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Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.

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