EXERCISES

Exercises for Forearm

To have a muscular and strong hands, do not matter just biceps and triceps, there is muscle polakticata, just as important as other muscles of the hand. Here are some exercises that will help to strengthen muscles of the forearm.

First Taking the weight of smaller than 2 to 5 kg, depending on opportunities, sit on a bench (bench), hand rely on a bench by hand and tegot be podadeni off the bench. Make movements up and down just by hand, while left arm leaning on the bench. It takes 3 series from 8 to 12 repetitions. It is desirable to increase the weight in each subsequent series.

The second You need a rod, not very easy, not very heavy. You take behind his back and lifting, using only his hands, and the effort to fall only on the forearm. Enough from 8 to 12 repetitions in 3 sets.

The third The exercise is similar to the first, taking weight from 3 to 5 kg, hand set in the same position on a bench so that the palm hanging off the bench, but this time the hand has to be supported by the lower bench. Should be raised only by hand, and the effort falls to the forearm. It takes 3 series from 8 to 12 repetitions.

These exercises will cover all groups of muscles of the forearm, certainly for this muscle dobrinesuvaat most exercises for biceps or triceps.

New challenge - push-ups

These push-ups just are not easy as 1-2-3 ... classic push-ups in this video it comes to explosive upper body.

Hannibal for King is that it does not cause this video, a combination of several types of explosive movements.

Isometrichen training

Isometrichnite exercises involving contraction of muscles in a certain angle. Perhaps you will not be koristni isometrichnite exercises to improve overall strength, speed or endurance. These exercises I can be very useful if you use it for rehabilitation of injured wrist, for example if you have a shoulder injury. But we should be wary, for those who have high blood pressure these exercises are not recommended. Isometrichkite exercises are not recommended because of increasing muscle tension tends to increase blood pressure.

Definition

Isometrichniot training is also poznaka Cao static training. Isometrichnosta means that your muscles stand in contraction in the same position. Your muscles will not relax or kotraktiraat during isometrichniot training and your limbs and joints will remain in the same position. There are two types of isometrichen training sub maximal and maximal.

Example

Example isometrichnae exercise: grasp your hands and press the palms toward each other. You can change the angle by moving the hands closer or farther from your body. Another example of isometrichna exercise is stand in line for push-ups. You can also use weights isometrichni exercise by keeping the weights by bending the arm to 90 degrees angle and weight maintenance for 20 seconds.

Benefit

Isometrichkite exercises are good for the joints of people who have arthritis. In isometrichnite exercises not involving movement of painful joints, those with arthritis can strengthen their muscles izbegnivanje pain in the joints. You can use isometrichnite exercises pobzo recovery for injury to joints.

Limitations

You will only enhance its strength in the position which will be held isometrichnata exercise. You will gain strength over the entire range of muscle movement. Isometrichkite exercises will increase your strength, but will keep and use to improve speed because there is no movement involved.

Enhance the stability of joints

The balance is psihomotoricha ability of the body and its parts, which maintains a stable position of the unstable area and successfully confront the gravitracijonata force. Stability exercises help us to respond faster and prventivno helps to prevent injuries to joints. On balance exercises, can benefit people of all ages.

The ability to maintain balance while walking is a dynamic process, and if manifested in standing position and performed a position then the process is static. Stability as motor ability, some authors divide the stability of open and closed eyes.

Examples of exercises for beginners:

- Standing on one leg.

- Standing on two legs, with folded hands beside the body, and with closed eyes.

- Standing on tiptoe, with folded hands beside the body, and with closed eyes.

- Walking in a straight line with eyes closed.

Warning:

Use caution when performing these exercises you can fall because it is recommended that these exercises be performed in the space around you no breakable objects that could be hurt.

Stretching before or after training

Training for flexibility so often forgotten as an important element of any training. Can be neglected isetegnuvanjeto because you are uncertain, should be performed before or after a cardio workout. Is that part of the heat or final part of the lesson. While I definitely advocate stretching, it is the best way to warm it up before you start training. The best way to warm to start the hour by performing cardio exercises with little intensity, running, riding a bike or dynamic exercises.

After a workout, you should definitely practice stretching. It will increase flexibility, which will reduce the risk of injury. Stretch all parts of the body after 30 seconds, and push the limits at the time point when feeling pain.

Training that leads to the athletic look

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The challenge for stomach

To perform these stomach initially require pre ...George is a fitness instructor in the Bronx, Njujork. This promotional video shows his abilities.

Hindu push-ups

Excellent complex combination of several types of push-ups, who will take care to strengthen your muscles in your upper body (ramenskiot gradeniot waist and chest).

Exercises for the chest that may have not tried

Most trainees work loves breasts, on their size and strength, and therefore directs its practices. And so it should be because pectoralis major is one of the major muscle groups and as such should work a lot on it. We all know the familiar chest exercises such as Bench Press, Bench Press oblique, reverse oblique Bench Press, Pullover, push-ups, etc.. When doing exercises that we have stated try after some time to change the grip that you had a slightly different effect on the muscles themselves, but about the second time. In this article I will present some different exercises that you might try it, maybe not but in any case will not hurt you and it would be great to add them to your training when you are working your chest. Try to inject them into their standard training for the chest due to surprise your muscles with new exercises. Before these exercises warm up the chest with Bench Press with normal weights, and then easily insert them into their training.

yield dumbbell on the bench

Lie on a bench, dumbbells odručite and make sure that your hands remain bent at the elbow. From the starting position go to bed, as it is done on an incline bench, incline and cons

Stretch the ropes standing

Do you have an upright position, the cables are working to attract and arms crosswise at the end of the performance, the exercises you can do in the bent

Dipsi

Take your place so that your hands are stretched out and you begin to descend to the point where you will be the upper arm and forearm at a right angle, and try to load the legs but then ask for assistance from the trainer

Exercises for the back

What exercises you use for your back? People will answer most of Deads (Deadlifts), pull ups, lat machine, and hyperextension. This will be the majority. And that's fine. I agree that these are basic exercises for the back and should be used and they are always welcome. People and trainees have problems with back pain. Trainees beginners have trouble with your lower back because of improper technique because of excessive weight to use in their exercises, and also applies to experienced exercisers. So watch out for beginners and ask the trainer at the gym or a more experienced trainees for advice. However, sometimes to change the exercises because the muscle is used to quickly automate the movement and thus no longer have the same effect as in the beginning. Get training for your back. However there are large muscle groups that need special treatment (Latissimus Dorsi, Trapezius, teres major, erector spinae). Spinal muscular musculature allows us the proper posture, balance and trunk stability. So keep a special treatment for his back. Below are some exercises that you can combine or replace with your normal exercises that use. So exercise and watch your back.

Bent barbell or dumbbell

Set foot in width of the hips. Make trunk forward bend straight back with arms stretched. Draw bar to the stomach. At boot should emphasize connection blades. It can combine with wide and narrow grip

Paddling with a barbell or dumbbells on incline bench

Chest lying on the bench. Legs slightly bent in us. Rod to accept a broad or narrow, and is attracted by the hull

Forward bend with a barbell on your shoulders (Good morning)

Rod set on the back, legs slightly Savina in the knee joint, and do forward bend trunk to a horizontal position and then stand up to early hull

Rowing dumbbell seated in rows

Sit on the bench joined legs, torso pretklonit. The arms are stretched. Dragging your hand along the hull to a right angle at the elbow joint. Emphasize the connection of the blades

Arm rowing dumbbell on a bench

One foot down on a bench and lean the arm on the same side on which we lean legs on the bench. In the other hand holding the dumbbell and rely on the other foot. We attract the right hand corner of the elbow joint and back hand spring

Bent-wire cables to the standing

Make trunk forward bend with legs slightly bent and attract two-handed rods with wire cable to the stomach

Bent-handed while standing on the ropes

All the same as in the previous exercise vjećbu only performed with one hand

T-bar rowing with

Put the bar down at one end of the weight put the other end against the wall. Receive the rod to the end where the weight, body bent and legs slightly bent. After attracting the bar towards you and finally again to the stretching arms

One-hand t-rowing

Same as previous exercise is only performed with one hand

Rowing dumbbells lying on a flat bench

Lie on your stomach on a bench holding dumbbells in your hands to attract to himself the right angle to the joint latka, the emphasis on bringing the shoulder blades