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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.

Friday, January 20, 2017

The Importance of a Personal Trainer

If you are starting a workout regimen, you should strongly consider using a personal trainer – at least for the first few weeks. You will benefit in numerous ways from this type of professional, and you need to know the importance of a personal trainer.

personal trainer

Get Your Form Right

The first way that you benefit from a personal trainer is in the fact that without a trainer, you may be doing the exercises all wrong. A personal trainer can make sure that you are doing all of the exercises in the correct way, which not only helps you to reach your physical goals much faster, but also protects you from injury.

People who do workouts without ever consulting a personal trainer find that they do not get the results that they want, and they are also more prone to injuries. For many forms of exercise, if you aren’t using the right form, you aren’t doing yourself any favors. For this purpose, you may only need a few sessions with a personal trainer.

Work On Your Problem Areas Effectively

All of us have certain parts of our bodies that are just plain stubborn. It seems that no matter how hard we work on those muscles, they just will not cooperate and look the way that we want them to look.

A personal trainer can help you to take care of those problems more effectively. They have the training and experience necessary to know exactly what exercises need to be done, to achieve the results that you want. Without this knowledge, you may as well be beating your head up against the wall.

Get Nutritional Advice

Many personal trainers also become nutritionists, or at the very least have a great deal of knowledge about nutrition, and the role that nutrition plays in making physical changes to your body.

If your personal trainer gives you nutritional advice, make sure that you find out what his or her qualifications are for giving that information. If the personal trainer suggests supplements to you, first find out if the trainer is making some type of commission for you taking the supplements, and again, make sure that this person is qualified to give you this advice. If he or she is making a commission, this may not be the best supplement for you – make sure that it is safe, and consider checking with your doctor first. You can also opt to hire your own nutritionists for consultation or to help design a meal plan for you.

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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.


Tips for Bodybuilders

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.



Bodybuilding World

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.

Famous Bodybuilders