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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.

Monday, May 15, 2017

Benefits Of Using Glutamine

Glutamine (also called l-Glutamine) actually is one of the amino acids in our body.  It is very important for immune and muscular systems. Glutamine plays a very big role in protein metabolism, which is important for bodybuilders. So a lot supplement companies are offering a big amount of different glutamine pills and powders for fitness enthusiasts and bodybuilders.  To see the effect of using glutamine, companies recommend to use 5-10 grams of it. But what are the best effects of using glutamine?

Read in this article

One of the main benefits of using glutamine is that it helps to prevent catabolism. When you put your body under a physical stress, it uses glutamine that is in your muscle. By supplementing your body with extra glutamine, you help your body to use this extra glutamine rather than glutamine that is stored in your muscles. This prevents the body from breaking down the muscles.

Also  glutamine is very important for your immune system.  It doesn’t sound so ‘’cool’’ as muscle building, but it is as much and even more important. Just imagine yourself sick in the gym… Not so good, huh?  Just getting sick means that your progress of training will go down and you will lose days of productive training.

So here are the main benefits of using glutamine:
  • Helps to prevent catabolism
  • Immune system boost
  • It may boost your body’s production of growth hormones
  • It helps promote a healthy intestinal tract, and, as such, may also benefit gastrointestinal disorders
So, looking on these benefits above, even non-athletes may consider that glutamine can be good supplement for them (healthy intestinal tract for example). But if you are an athlete, bodybuilder or just a fitness fan, glutamine is one of those MUST HAVE supplements!


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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.