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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.

Saturday, February 25, 2017

Stretch Marks - Problems In Muscle Building

When it comes to Weight Gain and Muscle Building – the process if full of joy! But… there are some undesirable side effects at times (Hey! Nothing is perfect you know! ) In this article I will speak about one of them – Stretch Marks or striae (singular stria), as they are called in dermatology.

How and why stretch marks appear, and how to cure them later in this article.

The first signs of Stretch Marks

When you are performing your usual workout routines, you may notice that the skin gets red or even purple in the areas worked out. Some think of it as sweating or strain of the workout, but this is wrong! The saddest thing is that men usually think that they can not get stretch marks. But… we can – and when we face the fact, stretch marks are already in very bad condition.

Why do Stretch Marks occur?

We want to build gain weight, build big muscle but the skin, poor skin, has its own limits – it can’t be stretched so much, and – blam!, skin splits and leaves a stretch mark. Mostly people think that stretch marks is a problem of teenagers and pregnant women, but nowadays the problem has spread across the bodybuilders too. This is a problem of every person who goes to gym, even for them, who just want to tone up body! This is serious!

If you want to work out intensively you must use some kind of skin protection to help your skin withstand the heavy stretch. There are numerous of creams that help to prevent and even to cure those scars. The creams penetrate the sites where the skin was damaged and your own body begins to repair the damaged skin – this results in a healthy skin with barely noticeable stretch marks.

But don’t buy those creams without researching which would be the best for you! The market is fulfilled with /so to say/ crap. Don’t buy the creams from some “friends” or some unauthorized dealers, you should buy the creams from some sports nutrition shop (very effective creams) or the drugstore will work too (not always effective).

But remember that not always you can get rid of those stretches! Sometimes you will just have to give up the fight and think of something else… the best way is to avoid stretch marks not try to cure them. Keep your skin healthy all the time, not only when something bad has happened!


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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.

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.

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.