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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.

Tuesday, March 14, 2017

Starters Weight Loss Workout

For the beginning we will give you some gym training tips, stick with them and you will succeed in the ultimate fight with your so-hated extra weight.

The first thing you need to do is to perform a lot of endurance exercises ( like running, cycling, swimming etc. ). You need to do them regularly.. It is very important to lose some extra pounds.. and it is not so hard.. You just need to stick with your routine!

Training Day
Start your training with a light warm-up exercise – 10 minutes of endurance exercises (you can chose them, but the most effective is running).
Exercise (repetitions) Set1 Set2 Set3 Set4
Barbell Incline Bench Press (10-20) XXX
Dumbell Lunges (15-35)
Superman (20-30) XXX
Glute Kickback (20-30) XXX
Bench Dips (10-12) XXX XXX
Hammer Curl (6-10) XXX XXX
Air Bike (20-40)
Alternate Heel Touchers (25-35)
Ankle Circles (20-30) XXX
*XXX – off sets

This is a one day training program. As a starter, you should go to gym for about 3 times a week.

But remember to perform the exercises with LIGHT weight, due to the  safety and effectiveness of exercises. If the exercises seem too though for  you, just drop down on weights or repetitions.

If you don’t know how to perform some of the exercises, just search the Web.

Also in addition to training program, you can use some muscle building supplements, like whey proteins, or try out some fat burners.
Good luck, and don’t go too heavy!

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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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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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