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Incline Dumbbell Bench Press
Lie on your back on an incline bench set between 15 and 30 degrees, and hold a pair of dumbbells above your shoulders with your arms straight. Lower the dumbbells to the sides of your chest. Pause, and then push them back up. Do 10 reps and rest for 20 seconds. Decrease the weight of the dumbbells by 20 to 30 percent and perform 10 more reps.
Elevated Plyometric Pushup
Assume a pushup position with your hands on a bench. (The higher the bench, the easier the exercise.) Your body should form a straight line from ankles to head. Bend your elbows and lower your body until your chest nearly touches the bench. Then push up with enough force so your hands leave the bench. Land with your hands on the bench and repeat. Do 5 to 10 reps.
Pullup
Hang at arm's length from a chinup bar using an overhand grip that's slightly beyond shoulder width. Squeeze your shoulder blades together and pull your chest to the bar. Pause, and then return to the starting position. Do 5 to 10 reps.
Towel-Grip Inverted Row
Secure a bar in a power rack at about waist height. Drape two towels over the middle of the bar so they're slightly beyond shoulder width. Grab the ends and hang from them with your knees bent, your feet flat on the floor, and your body straight from knees to head. Pull your chest toward the bar. Pause, and then slowly return to the starting position. Do 10 reps.
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
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
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.
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Monday, May 22, 2017
Body Types - Which One is Yours?
ECTOMORPH
Ectomorphs - small bones and muscle. These people find it hard to gain weight and muscle mass. Face - triangular with sharp features. Long fingers, toes and neck. Something like “pencil neck” or “nerd” in school, you would say. Yes, I agree, this is not the perfect body type for bodybuilding, but with hard work everything is possible. For this body type the main focus should be on training strength in order to gain weight and muscle mass. Did you know that Brad Pitt is ectomorph too? He really is. A lot of eating, right training program with three basic exercises (bench press, deadlifts and squats) and maybe some weight gainers can do the job. You will never face problems like hard-to-see abs because of that fat layer on your stomache. But you will have to work really hard to gain weight, be ready for that. The main thing is to stay focus and motivated.
MESOMORPH
Mesomorphs - have athletic body, large bones and it’s easy for them to build muscle mass. This is perfect body type for bodybuilder. And most of the world-famous Mr.Universe winners have it (Bruce Willis, Sylvester Stallone etc.). Face - cubical shape, features are clearly defined, like cheek bones and square jaw. With right training techniques the results are fantastic. Mesomorphs have to focus on training equaly every muscle group for symmetrical body. You don’t want huge arms an chest, but thin legs, because it looks very funny. For more better look - a lot of heavy lifting together with toning exercises.
ENDOMORPHS
Endomorphs - round body with short arms and legs. It gives this illusion, that muscle mass is concentrated in abdominal area. This body type can build muscle fast like mesomorphs, but losing weight and burning fat is very hard. So even if you have some muscle, most of them will be under this so hated fat layer. Cardio training with heavy lifting is the perfect combination for this body type.
But remember that most people are combination of these three body types. It’s hard to find a total endomorph or ectomorph. So it’s very hard to create workout routine and diet that can bring results equally for all. I would say - It’s impossible. So important to know your body - how it reacts on different weights, exercises and diets.
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