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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.

Thursday, August 30, 2018

Tips for Getting the Body you Want!

Here are some tips to help you start:

First tip is: Set your goals! Do not be over optimistic, do not be over pessimistic in setting your goals. Just be realistic! No one can become a bodybuilding champ over night. Do not fool yourself, today I will lift 10000 pounds and tomorrow I will look like Terminator. Start by knowing your body and you will quickly learn what is a realistic goal for you. Write your realistic goals down, make a schedule. People make plans in their head and forget them, write your plans on a paper. Read your goals, follow a schedule. When you will feel down, look at your goals and what you already achieved and your mood will go up.

weight lifting

Follow a routine of your schedule! Make yourself a training program and follow it. Once you get in a rhythm, you will feel great and your body will be grateful!

Next tip is: Ask people, learn more about training, about lifting weights...! It is true the bodybuilding is a individual sport, but do not be afraid to ask people for the advice, ask your trainer, ask a friend. Trust me, people will help you if you ask them nicely. Knowledge is power is also true for bodybuilding.

The following tip is: You must overload/stress your muscle! Only way to build your muscle and gain strength is to stress your muscle. Bigger weight means bigger muscle! Do not over exceed yourself as you might heart yourself! Warm up by lifting smaller weights. Start slowly, use smaller weight, less repetitions, then steadily add more weight, and later more repetitions. If you would always lift the same amount of weight, then your progress will stop. So try to add more repetitions with lifting the same weight or add more weight with the same repetition or decrease the rest time between your repetitions.

The last tip is: Proper nutrition and proper rest! You may set your goals, lift heavy weights, but without proper nutrition and proper rest there will not be any progress. Your muscle as your body needs energy to work. The energy comes from the proper nutrition! Without proper nutrition you will be easily tired, so believe me when I say that proper nutrition is the key. The proper nutrition will have 40% of Carbohydrates, 40% of Protein and 20% of fat. The muscle growth happens while you sleep and rest so it is very important to rest and sleep properly.

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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.