tag:blogger.com,1999:blog-20876490664333051882024-03-06T12:02:34.686-08:00GYM WORKOUTsAgymbeginners Blog: A fitness website for new beginners and average Joes. Helping you lose weight, get stronger, live better and stay fit forever.thalapadhttp://www.blogger.com/profile/07803719370059899373noreply@blogger.comBlogger21125tag:blogger.com,1999:blog-2087649066433305188.post-19784964638774809062019-09-29T07:06:00.001-07:002019-11-30T22:46:05.232-08:00Simple ways to cut down on FATS<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="background-color: white; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: 14px;">Fats can wreak havoc on our bodies and contribute to weight gain if we eat too much. Although we need fats in our diet, many of us are unaware of how to maintain a healthy weight because we’re not consuming the right amount and types of fat. Cutting down on fat is not as hard as we think, and it doesn’t necessarily mean we have to give up our favourite foods. Get started with these simple tips.</span><br />
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Fats we love</h3>
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<span style="color: black;"><span style="-webkit-tap-highlight-color: transparent; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial;"><b>Unsaturated fats</b></span> are great for our bodies – they <span style="-webkit-tap-highlight-color: transparent; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial;"><b>lower our cholesterol levels</b></span> and give us the fatty acids we need. These ‘good fats’ come in two forms – polyunsaturated and monounsaturated. Polyunsaturated fats can be found in <span style="-webkit-tap-highlight-color: transparent; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial;"><b>fish (especially oily fish)</b></span>, <span style="-webkit-tap-highlight-color: transparent; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial;"><b>nuts (walnuts and Brazil nuts), seeds</b></span> (such as sesame – <span style="-webkit-tap-highlight-color: transparent; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial;"><b>hommus</b></span> and tahini are great!), polyunsaturated margarines and some oils (sunflower, safflower, soy, and corn.) Monounsaturated fats are found in <span style="-webkit-tap-highlight-color: transparent; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial;"><b>avocado</b></span>, nuts and nut spreads (peanuts, hazelnuts, cashews and almonds), margarine spreads (such as canola or olive oil based), and oils such as olive, canola and peanut oil.</span></div>
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Beware of trans fats</h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibO3_z84QxLqEElEYyVa98YCIzDssHkC8cuLumCu9_8BL-am7UqJb_E67L5ocPobyUNw3qbVN1412ntsbshGfPBpnNg8J2BAq3gTCwJ9-1pvxiK7Em2A_Aii0txAACXTWZo6Wl4BOFmu4/s1600/download.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="183" data-original-width="275" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibO3_z84QxLqEElEYyVa98YCIzDssHkC8cuLumCu9_8BL-am7UqJb_E67L5ocPobyUNw3qbVN1412ntsbshGfPBpnNg8J2BAq3gTCwJ9-1pvxiK7Em2A_Aii0txAACXTWZo6Wl4BOFmu4/s200/download.jpg" width="200" /></a></div>
<span style="background-color: white; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: 14px;">Trans fats (also known as trans fatty acids) are actually worse than saturated fats. They are variants of unsaturated fats that have been altered during the manufacturing process to make </span><span style="background-position: 0px 0px; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: 14px;"><b>fats and oils</b></span><span style="background-color: white; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: 14px;"> harden, (imagine what they’re doing to our insides)! These fats alter our </span><span style="background-position: 0px 0px; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: 14px;"><b>cholesterol</b></span><span style="background-color: white; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: 14px;"> levels for the worse and put us at higher </span><span style="background-position: 0px 0px; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: 14px;"><b>risk of heart disease and stroke</b></span><span style="background-color: white; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: 14px;">. That’s why it’s important to limit products where fats have been altered in some way, (such as deep-fried food, pies, pastries, cakes, donuts and some margarines and butter). Small amounts of trans fat occur naturally in milk, cheese, beef and lamb and are not dangerous.</span><br />
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Hint: <span style="-webkit-tap-highlight-color: transparent; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial;"><b>read food labels</b></span> carefully and if you see trans fat listed choose another product.</div>
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Learn to love vegies and legumes</h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSxJaAdQzzbbAgDF3JBrGZR9GfYhtelEn1nh0K5dVZurrINXg4TpGVrPnAm9NaXy1J_XBNnfU7DYE-urbjVp8tW41XCVZbsiJjK80xQND-mCaZqIijkPEpggXgY6TApw1qgYzee1E67iA/s1600/101351132_vegetable_selection_web.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="248" data-original-width="300" height="164" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSxJaAdQzzbbAgDF3JBrGZR9GfYhtelEn1nh0K5dVZurrINXg4TpGVrPnAm9NaXy1J_XBNnfU7DYE-urbjVp8tW41XCVZbsiJjK80xQND-mCaZqIijkPEpggXgY6TApw1qgYzee1E67iA/s200/101351132_vegetable_selection_web.jpg" width="200" /></a></div>
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The best way to cut down on bad fats is to <span style="-webkit-tap-highlight-color: transparent; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial;"><b>eat plenty of fresh vegetables</b></span> and legumes (or pulses). Pack a punch by adding as many colours and varieties as you can. Learn to love legumes – they fill us up and are loaded with <span style="-webkit-tap-highlight-color: transparent; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial;"><b>fibre</b></span>, vitamins and <span style="-webkit-tap-highlight-color: transparent; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial;"><b>antioxidants</b></span>.<br />
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Hint: try adding legumes to your vegie intake – one serve of legumes is 75 g (about a half a cup) of cooked beans, peas, chickpeas or lentils. If you don’t have time to cook from dried, use canned instead. Try our <span style="-webkit-tap-highlight-color: transparent; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial;"><b>hearty vegetable soup</b></span>.</div>
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Get the good oil</h3>
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When cooking, get into the habit of using a small amount of oil, margarine and butter. Grease pans with cooking spray, or use a pastry brush to apply oils and spreads directly to food instead of adding it to the pan. <span style="-webkit-tap-highlight-color: transparent; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial;"><b>Use unsaturated oils and spreads</b></span>, such as canola, olive, safflower, sunflower, corn or soy. Watch coconut oil and cream, they're high in saturated fat.<br />
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Hint: when cooking with oil, or using unsaturated spreads (such as margarine on sandwiches), <span style="-webkit-tap-highlight-color: transparent; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial;"><b>aim for one teaspoon per person</b></span>. Measure it out too – or you may end up eating more than you bargained for!</div>
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Be a master chef</h3>
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Be adventurous in the kitchen – <span style="-webkit-tap-highlight-color: transparent; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial;"><b>try healthier methods and modify recipes</b></span>. Steam, bake, grill, braise, boil or microwave meals rather than frying in loads of oil. For example, meat, fish and vegetables can be roasted in the oven – put meat on a rack with a dish underneath to collect oil and fat. Invest in some non-stick cookware to lessen the amount of oil required. Replace oil with liquids too (such as chicken or beef stock, red or white wine, lemon juice, fruit juice, vinegar or even tap water).<br />
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Hint: look for <span style="-webkit-tap-highlight-color: transparent; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial;"><b>healthy alternatives to popular meals</b></span> – give these <span style="-webkit-tap-highlight-color: transparent; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; outline-color: initial; outline-style: initial;"><b>potato wedges</b></span> a go, they’re better than chips, quick to make and the dishes aren't as greasy to clean!</div>
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Big is not better</h3>
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We should be eating no more than 20 g of saturated per day, which according to the <span style="-webkit-tap-highlight-color: transparent; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial;"><b>Heart Foundation</b></span>, is around seven per cent of our daily diet. Most of us however, are eating nearly double that limit. Over the years, the size of our meals has grown at an alarming rate. <span style="-webkit-tap-highlight-color: transparent; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial;"><b>Take control of portions</b></span> by following this simple rule – a half of our plate can be taken up with a variety of vegies, a quarter with cereals and grains, and a quarter with meat and alternatives (meat, fish, tofu, legumes). Be a mindful eater – are you really hungry or just eating for the sake of it? Do you take time to savour your food or wolf it down? If you find it difficult to cut back, do it slowly – even reducing in small amounts can make a difference.<br />
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Hint: use a smaller plate or go for an entrée size when eating out. And if you’re loading up or going in for seconds, it might be time to rethink about what and how much you’re eating!</div>
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Burning fat</h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaMcsX7mFuD1q94DOhqsfBh_DAzHObFAcJAmQvAuPNod6gno605ynxJAit4sfDtEDCPAgMmzjziWK4GSi3Ej6LEkTi-O3S93RlHuZ-5ECOPhHIG_ZAf29k5bkN1DB7JsKnIZdV1jsZqms/s1600/images.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="159" data-original-width="317" height="100" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaMcsX7mFuD1q94DOhqsfBh_DAzHObFAcJAmQvAuPNod6gno605ynxJAit4sfDtEDCPAgMmzjziWK4GSi3Ej6LEkTi-O3S93RlHuZ-5ECOPhHIG_ZAf29k5bkN1DB7JsKnIZdV1jsZqms/s200/images.jpg" width="200" /></a></div>
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Many of us overeat and are consuming more energy than we burn, which leads to <span style="-webkit-tap-highlight-color: transparent; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial;"><b>weight gain</b></span>. <span style="-webkit-tap-highlight-color: transparent; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial;"><b>Fat</b></span> (37 kJ) is energy dense, it contains more <span style="-webkit-tap-highlight-color: transparent; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial;"><b>kilojoules (or calories)</b></span> than other components in foods such as <span style="-webkit-tap-highlight-color: transparent; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial;"><b>protein</b></span> (17 kJ) and <span style="-webkit-tap-highlight-color: transparent; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial;"><b>carbohydrates</b></span> (16 kJ). When we exercise, some fats break down (metabolise) faster than others, and saturated fats are the hardest to shift. Aim for at 30 minutes of <span style="-webkit-tap-highlight-color: transparent; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial;"><b>moderate physical activity</b></span> every day (kids need more – 60 minutes) and cut down on the amount you eat, especially high fat foods.<br />
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Hint: <span style="-webkit-tap-highlight-color: transparent; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial;"><b>embrace technology</b></span>, it’s a great way to track your way to a healthy lifestyle. There are plenty of <span style="-webkit-tap-highlight-color: transparent; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial;"><b>reputable apps</b></span> out there and many of them are free!</div>
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thalapadhttp://www.blogger.com/profile/07803719370059899373noreply@blogger.com1tag:blogger.com,1999:blog-2087649066433305188.post-47727734135982447422019-08-04T05:43:00.000-07:002019-08-04T05:43:01.410-07:00Why is the PULL UP such a great exercise?<div dir="ltr" style="text-align: left;" trbidi="on">
<b>What is PULL UPS?</b><br />
It is pulling yourself up from a dead hang on a bar.
You do it mostly with the aid of the muscles of your back and arms. The movement
starts with your arms completely straight and ends with your chin over the bar or
your chest touching the bar.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDU8XrH1OEkt6Yg6rHTgJJvMhc1KTNK91zeQU4wa413UiH111EuOpzRujTe-1ptuSWSGQxya4x6UeIHmagcuxWqtRLcJYUcDyJyltZCug8ZI6Qp_e6KFF7T8dhyphenhyphenXF4X1FVjSMv_sjdsZU/s1600/young-athlete-doing-pull-ups-stock-photography__k19813575.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="296" data-original-width="448" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDU8XrH1OEkt6Yg6rHTgJJvMhc1KTNK91zeQU4wa413UiH111EuOpzRujTe-1ptuSWSGQxya4x6UeIHmagcuxWqtRLcJYUcDyJyltZCug8ZI6Qp_e6KFF7T8dhyphenhyphenXF4X1FVjSMv_sjdsZU/s320/young-athlete-doing-pull-ups-stock-photography__k19813575.jpg" width="320" /></a></div>
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<b>Why is the PULL UP such a great exercise?</b><br />
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1. PULL UPS target more musculature than PULLDOWNS.</div>
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2. PULL UPS provide a powerfu<span style="font-family: inherit;">l overloading</span> stimulus.</div>
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3. PULL UPS are better at targeting the teres muscles than chin ups or rows.</div>
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<span style="font-family: inherit;">4. Pull-ups train your grip and your ability to pull downwards. This is something that will be extremely beneficial to climbers and martial artists.</span><br />
<span style="font-family: inherit;">5. You will develop powerful forearms as well as hand and finger strength too.</span><br />
<span style="font-family: inherit;">6. After all, your hands and fingers play a big part in helping you hang from a bar while trying to lift and lower your entire body weight.</span><br />
<span style="font-family: inherit;">7. Multi-joint exercises like pull-ups use a maximum amount of muscle fibers and also help you gain mass effectively.</span></div>
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thalapadhttp://www.blogger.com/profile/07803719370059899373noreply@blogger.com0tag:blogger.com,1999:blog-2087649066433305188.post-81376295063928480142019-07-28T08:10:00.002-07:002019-07-28T08:11:03.125-07:00#Five - “Dwayne Johnson” Motivational Quotes<div dir="ltr" style="text-align: left;" trbidi="on">
<b style="background-color: white; color: #222222; font-family: sans-serif; font-size: 14px;">Dwayne Johnson</b><span style="background-color: white; color: #222222; font-family: sans-serif; font-size: 14px;"> also known by his </span>ring name<span style="background-color: white; color: #222222; font-family: sans-serif; font-size: 14px;"> </span><b style="background-color: white; color: #222222; font-family: sans-serif; font-size: 14px;">The Rock</b><span style="background-color: white; color: #222222; font-family: sans-serif; font-size: 14px;">, is an American actor, producer, and semi-retired </span><span style="font-family: sans-serif;"><span style="background: none rgb(255, 255, 255); font-size: 14px;">professional wrestler</span></span><span style="background-color: white; color: #222222; font-family: sans-serif; font-size: 14px;">. Johnson was a professional wrestler in the </span><span style="color: #0b0080; font-family: sans-serif;"><span style="background: none rgb(255, 255, 255); font-size: 14px;">WWE</span></span><span style="background-color: white; color: #222222; font-family: sans-serif; font-size: 14px;"> for eight years prior to pursuing an acting career.</span><br />
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<span style="background-color: white; color: #222222; font-family: sans-serif; font-size: 14px;">Here are the 5 </span><span style="color: #222222; font-family: sans-serif;"><span style="font-size: 14px;">“Dwayne Johnson” Motivational Quotes</span></span><br />
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<span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 200%;"><b>1.</b>“Be the person that when your feet touch the floor in the morning
the devil says, “Awe sh!t, they’re up!”” – </span><b><span style="color: black; font-family: "arial" , "sans-serif"; font-size: 13.0pt; line-height: 200%;">Dwayne
Johnson</span></b><span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 200%;"><o:p></o:p></span></div>
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<b><span style="color: black; font-family: "arial" , "sans-serif"; font-size: 13.0pt; line-height: 200%;"><br /></span></b></div>
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<span style="font-family: "arial" , sans-serif; font-size: 12pt; line-height: 200%;"><b>2.</b>“Success at anything will always come down to this: Focus &
Effort, and we control both.” – </span><b><span style="font-family: "arial" , sans-serif; font-size: 13pt; line-height: 200%;">Dwayne Johnson</span></b><span style="font-family: "arial" , sans-serif; font-size: 12pt; line-height: 200%;"><o:p></o:p></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2e5ubnc0_Ji_e7llInzqlfE8nzVYMpjqM3n0bBIU2wSWujo_B6UR_IxeHeA-LmGP96IiG1X6Vibj4NvB1am_sNPb-vrtwWxAJECSHJg8OZqVIOeyUr5rQitFm5OG5llil8kXiuirEN7M/s1600/The+Rock+pic1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="960" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2e5ubnc0_Ji_e7llInzqlfE8nzVYMpjqM3n0bBIU2wSWujo_B6UR_IxeHeA-LmGP96IiG1X6Vibj4NvB1am_sNPb-vrtwWxAJECSHJg8OZqVIOeyUr5rQitFm5OG5llil8kXiuirEN7M/s320/The+Rock+pic1.jpg" width="320" /></a></div>
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<b><span style="font-family: "arial" , sans-serif; font-size: 13pt; line-height: 200%;"><br /></span></b></div>
<div class="MsoNormal" style="background: white; line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<b><span style="font-family: "arial" , sans-serif; font-size: 13pt; line-height: 200%;"><br /></span></b></div>
<div class="MsoNormal" style="background: white; line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<span style="font-family: "arial" , sans-serif; font-size: 12pt; line-height: 200%;"><b>3.</b>“Success isn’t always about greatness, it’s about consistency.
Consistent, hard work gains success. Greatness will come.” – </span><b><span style="font-family: "arial" , sans-serif; font-size: 13pt; line-height: 200%;">Dwayne
Johnson</span></b><span style="font-family: "arial" , sans-serif; font-size: 12pt; line-height: 200%;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<b><span style="font-family: "arial" , sans-serif; font-size: 13pt; line-height: 200%;"><br /></span></b></div>
<div class="MsoNormal" style="background: white; line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<span style="font-family: "arial" , sans-serif; font-size: 12pt; line-height: 200%;"><b>4.</b>“Think back 5yrs ago. Think of where you’re at today. Think ahead
5 years about what you want to accomplish. Be unstoppable.” – </span><b><span style="font-family: "arial" , sans-serif; font-size: 13pt; line-height: 200%;">Dwayne
Johnson</span></b><span style="font-family: "arial" , sans-serif; font-size: 12pt; line-height: 200%;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<b><span style="font-family: "arial" , sans-serif; font-size: 13pt; line-height: 200%;"><br /></span></b></div>
<div class="MsoNormal" style="background: white; line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<span style="font-family: "arial" , sans-serif; font-size: 12pt; line-height: 200%;"><b>5.</b>“All successes begin with Self-Discipline. It starts with you.”
– </span><b><span style="font-family: "arial" , sans-serif; font-size: 13pt; line-height: 200%;">Dwayne Johnson</span></b><span style="font-family: "arial" , sans-serif; font-size: 12pt; line-height: 200%;"><o:p></o:p></span></div>
<span style="color: #222222; font-family: sans-serif;"><span style="font-size: 14px;"></span></span></div>
thalapadhttp://www.blogger.com/profile/07803719370059899373noreply@blogger.com0tag:blogger.com,1999:blog-2087649066433305188.post-47188217837003754152019-06-30T03:16:00.000-07:002019-06-30T03:16:13.039-07:00BARBELL PUSH PRESS<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "georgia" , serif; font-size: 13.5pt;">Increase the weight you use as the rep
count decreases with successive sets.</span></div>
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<span lang="EN-IN" style="font-family: "georgia" , serif; font-size: 13.5pt;">
</span></div>
<ul type="disc">
<li class="MsoNormal" style="background: white; line-height: normal;"><span lang="EN-IN" style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Maximum 30 seconds rest
between sets<o:p></o:p></span></li>
<li class="MsoNormal" style="background: white; line-height: normal;"><span lang="EN-IN" style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Reps in the 10–20 range<o:p></o:p></span></li>
<li class="MsoNormal" style="background: white; line-height: normal;"><span lang="EN-IN" style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Moderate weights<o:p></o:p></span></li>
</ul>
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<b><span lang="EN-IN" style="color: black; font-family: "georgia" , "serif"; font-size: 13.5pt;">Description:</span></b><span lang="EN-IN" style="color: black; font-family: "georgia" , "serif"; font-size: 13.5pt;"><o:p></o:p></span></div>
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<br /></div>
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<span lang="EN-IN" style="color: black; font-family: "georgia" , "serif"; font-size: 13.5pt;"><b>Targeted Muscle:</b> “Shoulders”<o:p></o:p></span></div>
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<span lang="EN-IN" style="color: black; font-family: "georgia" , "serif"; font-size: 13.5pt;"><b>Equipment used:</b> “Barbell”<o:p></o:p></span></div>
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<br /></div>
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<span lang="EN-IN" style="color: black; font-family: "georgia" , "serif"; font-size: 13.5pt;"><b>Other Muscle:</b> “Thighs”<o:p></o:p></span></div>
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<br /></div>
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<span lang="EN-IN" style="color: black; font-family: "georgia" , "serif"; font-size: 13.5pt;"><b>Level:</b> “Beginner”<o:p></o:p></span></div>
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<br /></div>
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<span lang="EN-IN" style="color: black; font-family: "georgia" , "serif"; font-size: 13.5pt;"><b>Force:</b> “Push”<o:p></o:p></span></div>
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<span lang="EN-IN" style="color: black; font-family: "georgia" , "serif"; font-size: 13.5pt;"><b>Starting Position:</b> </span><span lang="EN-IN" style="background: white; color: black; font-family: "georgia" , "serif"; font-size: 13.5pt;">Grab a barbell and hold it with a grip that is a little less
than shoulder-width apart</span><span lang="EN-IN" style="color: black; font-family: "georgia" , "serif"; font-size: 13.5pt;"><o:p></o:p></span></div>
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<span lang="EN-IN" style="color: black; font-family: "georgia" , "serif"; font-size: 13.5pt;"><b>MOVE1:</b></span><span lang="EN-IN" style="background: white; color: black; font-family: "georgia" , "serif"; font-size: 13.5pt;"> Pull the barbell just above shoulders with elbows close to your body. Bend
your knees and lower your body in to a half-squat position.<o:p></o:p></span></div>
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<br /></div>
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<span lang="EN-IN" style="background: white; color: black; font-family: "georgia" , "serif"; font-size: 13.5pt;"><b>MOVE2:</b> Press the weight over
your head as you press through the heels to explosively stand up. Pause and
slowly lower the bar back down to the starting position.</span><span lang="EN-IN" style="color: black; font-family: "georgia" , "serif"; font-size: 13.5pt;"><o:p></o:p></span></div>
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<br /></div>
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<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span lang="EN-IN" style="color: black; font-family: "georgia" , "serif"; font-size: 13.5pt;">NOTE:<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span lang="EN-IN" style="color: #222222; font-family: "georgia" , "serif"; font-size: 13.5pt;">*. Make sure to
drive hips upward and perform the lift explosively.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span lang="EN-IN" style="color: #222222; font-family: "georgia" , "serif"; font-size: 13.5pt;">*. Do not
hyperextend the lower back at the lockout position.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span lang="EN-IN" style="color: #222222; font-family: "georgia" , "serif"; font-size: 13.5pt;">*. Make sure you
finish the top of the press by locking out the elbows.<o:p></o:p></span></div>
<br /></div>
thalapadhttp://www.blogger.com/profile/07803719370059899373noreply@blogger.com0tag:blogger.com,1999:blog-2087649066433305188.post-62517947815576176372019-06-29T08:01:00.002-07:002019-06-29T08:25:56.464-07:00How to Build Bigger Arms: Increase Biceps & Triceps Size<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
<br />
<header class="entry-header" style="font-family: Roboto, sans-serif; font-size: 16px; overflow-wrap: break-word;"><h1 class="entry-title" itemprop="headline" style="border: 0px; font-family: inherit; font-size: 26px; font-style: inherit; line-height: 1.2em; margin: 0px; padding: 0px;">
<span style="background-color: white; font-size: 16px;">Big chest muscles, 6-pack abs, big biceps & triceps. That’s what most people want. I feel big shoulders, traps & back are more impressive, but to each his own. Here’s how to build bigger arms and increase biceps & triceps size.</span></h1>
</header><br />
<div class="entry-content" itemprop="text" style="border: 0px; font-family: Roboto, sans-serif; font-size: 16px; margin: 2em 0px 0px; padding: 0px;">
<h2 style="border: 0px; font-family: inherit; font-size: 22px; font-style: inherit; line-height: 1.2em; margin: 0px 0px 20px; padding: 0px;">
<span style="background-color: white; border: 0px; margin: 0px; padding: 0px;">Common Mistakes to Avoid</span></h2>
<div style="border: 0px; margin-bottom: 1.5em; padding: 0px;">
<span style="background-color: white;">The number 1 mistake is doing endless biceps curls & triceps extensions to build bigger arms. This works at the advanced level, but for beginners it’s inefficient and counterproductive.</span></div>
<ul style="border: 0px; list-style-image: initial; list-style-position: initial; margin: 0px 0px 1.5em 3em; padding: 0px;">
<li style="border: 0px; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="border: 0px; font-weight: 700; margin: 0px; padding: 0px;">Curls & Extensions.</span> Beginners need free weight compound exercises like <span style="border-color: initial; border-image: initial; border-style: initial; transition: color 0.1s ease-in-out 0s, background-color 0.1s ease-in-out 0s;">Squat</span> and <span style="border-color: initial; border-image: initial; border-style: initial; transition: color 0.1s ease-in-out 0s, background-color 0.1s ease-in-out 0s;">Deadlifts</span> to build overall <span style="border-color: initial; border-image: initial; border-style: initial; transition: color 0.1s ease-in-out 0s, background-color 0.1s ease-in-out 0s;">muscle mass</span>, not isolation exercises like curls. You need to lift heavy to gain muscle mass, but you can’t lift heavy with isolation exercises.</span></li>
<li style="border: 0px; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="border: 0px; font-weight: 700; margin: 0px; padding: 0px;">Overtraining Your Arms.</span> Arms are small muscles which you hit on all exercises by holding the bar and bending your arms. You can’t train them 5x/week. Muscles grow when they rest.</span></li>
<li style="border: 0px; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="border: 0px; font-weight: 700; margin: 0px; padding: 0px;">Neglecting Other Muscles. </span>This will get you out of proportion. Your arms will be too big compared to the rest of your body and you’ll look funny.</span></li>
<li style="border: 0px; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="border: 0px; font-weight: 700; margin: 0px; padding: 0px;">Not Eating Enough Food.</span> You’ll never get 18″ biceps if you only weigh 120lbs at 6′. You must <span style="border-color: initial; border-image: initial; border-style: initial; transition: color 0.1s ease-in-out 0s, background-color 0.1s ease-in-out 0s;">gain weight</span> to build bigger arms. People often say you need to gain 15lb for every inch you want to add on your arms. Check the <span style="border-color: initial; border-image: initial; border-style: initial; transition: color 0.1s ease-in-out 0s, background-color 0.1s ease-in-out 0s;">muscular potential table</span> and how much you need to weigh in order to increase your biceps size.</span></li>
</ul>
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<h2 style="border: 0px; font-family: inherit; font-size: 22px; font-style: inherit; line-height: 1.2em; margin: 0px 0px 20px; padding: 0px;">
<span style="background-color: white; border: 0px; margin: 0px; padding: 0px;">How to Build Bigger Arms</span></h2>
<div style="border: 0px; margin-bottom: 1.5em; padding: 0px;">
<span style="background-color: white;">You’ll never have big arms as long as you’re under-weight. No matter how many biceps curls you do. To build bigger arms, increase your overall muscle mass first by getting stronger and eating a lot.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4WIbIJWdQ6H9nA-RkPAt4wcKYFLppOwcx447WMT9EbjEtIcuVZ9l2FuGu7IsLj7GRVe90aLF7FPGyq-joyq5HW4JZiTRjJ59e5cbE7P6GqIUVPgoSHS9ttjqW4skoSvLwCTaJ5czzwh4/s1600/male-arm-big-biceps-photo-closeup-one-strong-venous-dilation-bodybuilder-athlete-aesthetically-muscular-physique-black-62733549.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="533" data-original-width="800" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4WIbIJWdQ6H9nA-RkPAt4wcKYFLppOwcx447WMT9EbjEtIcuVZ9l2FuGu7IsLj7GRVe90aLF7FPGyq-joyq5HW4JZiTRjJ59e5cbE7P6GqIUVPgoSHS9ttjqW4skoSvLwCTaJ5czzwh4/s320/male-arm-big-biceps-photo-closeup-one-strong-venous-dilation-bodybuilder-athlete-aesthetically-muscular-physique-black-62733549.jpg" width="320" /></a></div>
<ul style="border: 0px; list-style-image: initial; list-style-position: initial; margin: 0px 0px 1.5em 3em; padding: 0px;">
<li style="border: 0px; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="border: 0px; font-weight: 700; margin: 0px; padding: 0px;">Eat More.</span> You need to eat more calories than you burn in order to gain weight. Most guys will need at least 3000kcal/day, skinny guys with fast metabolisms will need even more. Start eating at least four meals a day – breakfast, lunch, dinner, post workout. Eat your stomach full on each meal.</span></li>
<li style="border: 0px; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="border: 0px; font-weight: 700; margin: 0px; padding: 0px;">Get Stronger. </span><span style="border-color: initial; border-image: initial; border-style: initial; transition: color 0.1s ease-in-out 0s, background-color 0.1s ease-in-out 0s;">Strength is size</span>. Increase your <span style="border-color: initial; border-image: initial; border-style: initial; transition: color 0.1s ease-in-out 0s, background-color 0.1s ease-in-out 0s;">Squat</span> to 140kg/300lb, increase your <span style="border-color: initial; border-image: initial; border-style: initial; transition: color 0.1s ease-in-out 0s, background-color 0.1s ease-in-out 0s;">Bench Press</span> to 100kg/220lb, and increase your <span style="border-color: initial; border-image: initial; border-style: initial; transition: color 0.1s ease-in-out 0s, background-color 0.1s ease-in-out 0s;">Deadlift</span> to 180kg/400lb. This will increase your overall muscle mass.</span></li>
<li style="border: 0px; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="border: 0px; font-weight: 700; margin: 0px; padding: 0px;">Rest. </span>Muscles grow when at rest. Give your arms a break, they’re small muscles. Check <span style="border-color: initial; border-image: initial; border-style: initial; transition: color 0.1s ease-in-out 0s, background-color 0.1s ease-in-out 0s;">StrongLifts 5×5</span>: the routine allows for plenty of rest.</span></li>
<li style="border: 0px; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="border: 0px; font-weight: 700; margin: 0px; padding: 0px;">Track Progress. </span>Weigh yourself and measure your arms every 2 weeks. If your arms aren’t getting bigger you’re not training properly or not eating enough food.</span></li>
<li style="border: 0px; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="border: 0px; font-weight: 700; margin: 0px; padding: 0px;">Avoid Curls. </span>Increasing your <span style="border-color: initial; border-image: initial; border-style: initial; transition: color 0.1s ease-in-out 0s, background-color 0.1s ease-in-out 0s;">Squat</span> & <span style="border-color: initial; border-image: initial; border-style: initial; transition: color 0.1s ease-in-out 0s, background-color 0.1s ease-in-out 0s;">Deadlift</span> will build your arms faster than biceps curls & triceps extensions. Get stronger and eat more.</span></li>
</ul>
<h2 style="border: 0px; font-family: inherit; font-size: 22px; font-style: inherit; line-height: 1.2em; margin: 0px 0px 20px; padding: 0px;">
<span style="background-color: white; border: 0px; margin: 0px; padding: 0px;">StrongLifts 5×5 & Arm Growth</span></h2>
<div style="border: 0px; margin-bottom: 1.5em; padding: 0px;">
<span style="background-color: white;">Popular question: can you add <span style="border-color: initial; border-image: initial; border-style: initial; transition: color 0.1s ease-in-out 0s, background-color 0.1s ease-in-out 0s;">assistance exercises for arms to StrongLifts 5×5</span> to hit your biceps & triceps? You could but you’re get plenty of indirect armwork with StrongLifts 5×5 already…</span></div>
<ul style="border: 0px; list-style-image: initial; list-style-position: initial; margin: 0px 0px 1.5em 3em; padding: 0px;">
<li style="border: 0px; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="border: 0px; font-weight: 700; margin: 0px; padding: 0px;">Biceps</span>. <span style="border-color: initial; border-image: initial; border-style: initial; transition: color 0.1s ease-in-out 0s, background-color 0.1s ease-in-out 0s;">Barbell Rows</span> work your biceps because you’re holding the bar and pulling it toward you. Your arms bend like they would on a biceps curl, but the weight is a lot heavier because you’re engaging more muscles.</span></li>
<li style="border: 0px; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="border: 0px; font-weight: 700; margin: 0px; padding: 0px;">Triceps</span>. <span style="border-color: initial; border-image: initial; border-style: initial; transition: color 0.1s ease-in-out 0s, background-color 0.1s ease-in-out 0s;">Bench Press</span> and <span style="border-color: initial; border-image: initial; border-style: initial; transition: color 0.1s ease-in-out 0s, background-color 0.1s ease-in-out 0s;">Overhead Press</span> work your triceps hard. You’re pressing the weight away on every rep. Your arms straighten like they would on a skullcrusher, but the weight is heavier because more muscles are involved.</span></li>
<li style="border: 0px; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="border: 0px; font-weight: 700; margin: 0px; padding: 0px;">Forearms</span>. <span style="border-color: initial; border-image: initial; border-style: initial; transition: color 0.1s ease-in-out 0s, background-color 0.1s ease-in-out 0s;">Deadlifts</span> work your forearms hard. Avoid straps. Squeeze the bar hard, use <span style="border-color: initial; border-image: initial; border-style: initial; transition: color 0.1s ease-in-out 0s, background-color 0.1s ease-in-out 0s;">chalk</span> and use a mixed grip on your max sets.</span></li>
</ul>
<div style="border: 0px; margin-bottom: 1.5em; padding: 0px;">
<span style="background-color: white;">Another reason you must focus on getting stronger on <span style="border-color: initial; border-image: initial; border-style: initial; transition: color 0.1s ease-in-out 0s, background-color 0.1s ease-in-out 0s;">Squats</span> and <span style="border-color: initial; border-image: initial; border-style: initial; transition: color 0.1s ease-in-out 0s, background-color 0.1s ease-in-out 0s;">Deadlifts</span> to build bigger arms, is that these work your arms indirectly. Your arms squeeze the bar hard during heavy Squats & Deadlifts. This will make them grow.</span></div>
<div style="border: 0px; padding: 0px;">
<span style="background-color: white;">That said, you could add <span style="border-color: initial; border-image: initial; border-style: initial; transition: color 0.1s ease-in-out 0s, background-color 0.1s ease-in-out 0s;">Chinups</span> and <span style="border-color: initial; border-image: initial; border-style: initial; transition: color 0.1s ease-in-out 0s, background-color 0.1s ease-in-out 0s;">Dips</span> to StrongLifts 5×5 for extra arm work. These exercises are better than biceps curls or skullcrushers because the weight is heavier. Chinups force you to pull your own weight. Your body-weight is heavier than the weight you’d use on a biceps curl. You can therefore work your arms with more weight on Chinups because it works several muscles at the same time.</span></div>
</div>
<span style="background-color: white; border: 0px; font-family: "roboto" , sans-serif; font-size: 16px; margin: 0px; padding: 0px;"><br /></span></div>
thalapadhttp://www.blogger.com/profile/07803719370059899373noreply@blogger.com1tag:blogger.com,1999:blog-2087649066433305188.post-71807340689654959782019-03-23T00:28:00.001-07:002019-03-23T23:19:14.942-07:00Can’t Do a Pull-up Yet? Here’s How to Get it Done<div dir="ltr" style="text-align: left;" trbidi="on">
<div style="background-color: white; color: #182221; font-family: ff-tisa-sans-web-pro, sans-serif; font-size: 19px; line-height: 1.6316em; margin-bottom: 1.2em; padding: 0px;">
<span style="font-weight: 700; margin: 0px; padding: 0px;">Pull-ups are my favorite exercise of all time.</span></div>
<div style="background-color: white; color: #182221; font-family: ff-tisa-sans-web-pro, sans-serif; font-size: 19px; line-height: 1.6316em; margin-bottom: 1.2em; padding: 0px;">
They work all of the “pull” muscles in your body – your back, biceps, forearms.</div>
<div style="background-color: white; color: #182221; font-family: ff-tisa-sans-web-pro, sans-serif; font-size: 19px; line-height: 1.6316em; margin-bottom: 1.2em; padding: 0px;">
They are indicative of your level of fitness – anybody that can do a pull-up is in pretty good shape.</div>
<div style="background-color: white; color: #182221; font-family: ff-tisa-sans-web-pro, sans-serif; font-size: 19px; line-height: 1.6316em; margin-bottom: 1.2em; padding: 0px;">
And anybody that can do 10 or more is clearly in great shape.</div>
<div style="background-color: white; color: #182221; font-family: ff-tisa-sans-web-pro, sans-serif; font-size: 19px; line-height: 1.6316em; margin-bottom: 1.2em; padding: 0px;">
<em style="margin: 0px; padding: 0px;">Lastly, pull-ups make you feel like a badass after doing them.</em></div>
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<br />
<div style="background-color: white; color: #182221; font-family: ff-tisa-sans-web-pro, sans-serif; font-size: 19px; line-height: 1.6316em; margin-bottom: 1.2em; padding: 0px;">
<span style="font-weight: 700; margin: 0px; padding: 0px;">However, pull-ups are also hard as hell, especially if you’re just getting started.</span>Unlike other exercises that can be completed with just your body weight (like squats, lunges, and push ups), pull-ups and other exercises that strengthen your pull muscles require at least one piece of equipment or something to hang from!<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpFO9PIO8b3Cu8Lntu7mapIMdlHU8yHlLUCTt3qPsrZMcfGYb2TvUaT-DaScxTZxLlTAhW5x0LyyKz1Ev0qt5vnX9lEEfFPCdWyVMyyMmjaNHFN0TFlyT1iv6XD1dj8hXTlsPOZJymCdo/s1600/depositphotos_106330220-stock-photo-man-doing-pull-ups-on.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="280" data-original-width="450" height="199" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpFO9PIO8b3Cu8Lntu7mapIMdlHU8yHlLUCTt3qPsrZMcfGYb2TvUaT-DaScxTZxLlTAhW5x0LyyKz1Ev0qt5vnX9lEEfFPCdWyVMyyMmjaNHFN0TFlyT1iv6XD1dj8hXTlsPOZJymCdo/s320/depositphotos_106330220-stock-photo-man-doing-pull-ups-on.jpg" width="320" /></a></div>
<br /></div>
<div style="background-color: white; color: #182221; font-family: ff-tisa-sans-web-pro, sans-serif; font-size: 19px; line-height: 1.6316em; margin-bottom: 1.2em; padding: 0px;">
On top of all of that, if you can’t do one yet, how the heck are you supposed to work on them to get better?</div>
<div style="background-color: white; color: #182221; font-family: ff-tisa-sans-web-pro, sans-serif; font-size: 19px; line-height: 1.6316em; margin-bottom: 1.2em; padding: 0px;">
I’ve recently received thousands of emails from fellow rebels who are working towards their first pull-up but aren’t there quite yet.</div>
<div style="background-color: white; color: #182221; font-family: ff-tisa-sans-web-pro, sans-serif; font-size: 19px; line-height: 1.6316em; margin-bottom: 1.2em; padding: 0px;">
Whether you’re 300 pounds overweight and can’t even look at a pull-up bar without freaking out, or you’re half an inch away from finally being able to do your first pull-up, this article is for you – sorry it took so long for me to write!</div>
<div style="background-color: white; color: #182221; font-family: ff-tisa-sans-web-pro, sans-serif; font-size: 19px; line-height: 1.6316em; margin-bottom: 1.2em; padding: 0px;">
Pull-ups are quite the intimidating exercise, but like Optimus Prime has taught us, we can make small changes and improvements over time that will result in the ultimate goal:</div>
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<span style="font-weight: 700; margin: 0px; padding: 0px;">One. Freaking. Pull-up. </span></div>
https://agymbeginners.blogspot.com/2019/03/cant-do-pull-up-yet-heres-how-to-get-it.html
<br />
<div style="background-color: white; color: #182221; font-family: ff-tisa-sans-web-pro, sans-serif; font-size: 19px; line-height: 1.6316em; margin-bottom: 1.2em; padding: 0px;">
It will take a combination of two things to get your chin up over that bar:</div>
<ul style="background-color: white; color: #182221; font-family: ff-tisa-sans-web-pro, sans-serif; font-size: 19px; line-height: 1.6316em; list-style-image: none; list-style-position: initial; margin: 0px 0px 1.62em 1.5em; padding: 0px;">
<li style="line-height: 1.611; margin: 0px; padding: 0px;">Decreasing body fat so you have less weight to pick up!</li>
<li style="line-height: 1.611; margin: 0px; padding: 0px;">Increasing strength to pick up your bodyweight and move above the bar!</li>
</ul>
<div style="background-color: white; color: #182221; font-family: ff-tisa-sans-web-pro, sans-serif; font-size: 19px; line-height: 1.6316em; margin-bottom: 1.2em; padding: 0px;">
I realize doing those two things is much easier said than done.</div>
<div style="background-color: white; color: #182221; font-family: ff-tisa-sans-web-pro, sans-serif; font-size: 19px; line-height: 1.6316em; margin-bottom: 1.2em; padding: 0px;">
What most people don’t realize is that they spend too much time on the strength part, not realizing that decreasing their body weight is as important and impactful (if not more so!).</div>
<div style="background-color: white; color: #182221; font-family: ff-tisa-sans-web-pro, sans-serif; font-size: 19px; line-height: 1.6316em; margin-bottom: 1.2em; padding: 0px;">
Which is why most people never get to do a pull-up!</div>
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After all, there’s nothing more frustrating than putting in the effort for months (or years) and not seeing results and getting demoralized. And unfortunately, this is what I see from most people: Lots of well-intentioned but misguided effort in the gym and no changes.</div>
<div style="background-color: white; color: #182221; font-family: ff-tisa-sans-web-pro, sans-serif; font-size: 19px; line-height: 1.6316em; margin-bottom: 1.2em; padding: 0px;">
You probably don’t have years to make the mistakes that I did and want to skip this problem, and you just want to start getting results today.</div>
</div>
thalapadhttp://www.blogger.com/profile/07803719370059899373noreply@blogger.com1tag:blogger.com,1999:blog-2087649066433305188.post-8803097959383140762017-05-20T02:25:00.001-07:002017-05-20T02:25:49.141-07:00Build Better Abs<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Helvetica;"><br />
<span style="background: #FEFEFE;"><span style="color: rgba(0, 0, 0, 0.87); white-space: pre-wrap;">Don't work your abdominal muscles every day.</span></span></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Helvetica;"><span style="background: #FEFEFE;"><span style="color: rgba(0, 0, 0, 0.87); white-space: pre-wrap;">
"Physiologically, your abs are like any other muscle in your body,"
says David Pearson, Ph.D., C.S.C.S., an exercise scientist at Ball State
University. Train them only 2 or 3 days a week.</span></span></span></div>
<div style="margin: 0in 0in 0.0001pt;">
<span style="color: rgba(0, 0, 0, 0.87); white-space: pre-wrap;"><span style="background: #FEFEFE; font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Helvetica;">
<!--[endif]--></span><span style="font-family: "Georgia","serif"; font-size: 13.5pt;"></span><o:p></o:p></span></div>
<div style="background: white; box-sizing: border-box; margin: 0in 0in 15pt;">
<span style="box-sizing: border-box;"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Arial;">Planks, <u style="box-sizing: border-box;"><a href="http://www.fitwirr.com/fitness/-crunches" style="box-sizing: border-box; text-decoration-line: none;" target="_blank"><span style="color: windowtext;"><span style="box-sizing: border-box;">crunches</span></span></a></u>,
and sit-ups aren’t the only core exercises to work your abs and strengthen the
core.</span><o:p></o:p></span></div>
<div style="background: white; box-sizing: border-box; margin: 0in 0in 15pt;">
<span style="box-sizing: border-box;"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Arial;">There are more, even the better ones.</span><o:p></o:p></span></div>
<div style="background: white; box-sizing: border-box; margin: 0in 0in 15pt;">
<span style="box-sizing: border-box;"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Arial;">While many ab exercises target the ab muscles, over
a few dozens of them go beyond the abs and strengthen your core too.</span><o:p></o:p></span></div>
<div style="background: white; box-sizing: border-box; margin: 0in 0in 15pt;">
<span style="box-sizing: border-box;"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Arial;">Those provide more bang for your buck, so to speak.</span><o:p></o:p></span></div>
<div style="background: white; box-sizing: border-box; margin: 0in 0in 15pt;">
<span style="box-sizing: border-box;"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Arial;">Here is why.</span><o:p></o:p></span></div>
<div style="background: white; box-sizing: border-box; margin: 0in 0in 15pt;">
<span style="box-sizing: border-box;"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Arial;">While your "abs" is solely made up of a
group of muscles in the stomach area: <a href="https://en.wikipedia.org/wiki/Rectus_abdominis_muscle" style="box-sizing: border-box; text-decoration-line: none;" target="_blank"><span style="color: windowtext;">rectus abdominis</span></a>, obliques, and <a href="https://en.wikipedia.org/wiki/Transverse_abdominal_muscle" style="box-sizing: border-box; text-decoration-line: none;" target="_blank"><span style="color: windowtext;">transversus abdominis</span></a>, your core includes
more.</span><o:p></o:p></span></div>
<div style="background: white; box-sizing: border-box; margin: 0in 0in 15pt;">
<span style="box-sizing: border-box;"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Arial;">Your <a href="https://www.acefitness.org/blog/3562/muscles-of-the-core" style="box-sizing: border-box; text-decoration-line: none;" target="_blank"><span style="color: windowtext;">core muscles</span></a> include all of your
abdominal muscles and your lower back, hips, glutes. Basically, every muscle in
your trunk that support your movements is included in the core.</span><o:p></o:p></span></div>
<div style="background: white; box-sizing: border-box; margin: 0in 0in 15pt;">
<span style="box-sizing: border-box;"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Arial;">Together, your core protects your internal organs,
aids movement, and lends better balance and stability to the whole body.</span><o:p></o:p></span></div>
</div>
thalapadhttp://www.blogger.com/profile/07803719370059899373noreply@blogger.com7tag:blogger.com,1999:blog-2087649066433305188.post-20212235557186822772016-09-08T21:29:00.000-07:002016-09-08T21:29:10.990-07:00Bent Over Dumbbell Rear Delt Raise With On Bench<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal">
<b><span style="font-family: "Arial","sans-serif"; font-size: 13.5pt; line-height: 115%;">Description:</span></b></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;"><br /></span></span></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;">Targeted Muscle:
“Shoulders”<span style="background: #F1F0EE;"><o:p></o:p></span></span></span></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;"><br /></span></span></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;">Equipment used:
“Dumbbell”<span style="background: #F1F0EE;"><o:p></o:p></span></span></span></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;"><br /></span></span></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;">Level:
“Beginner”<span style="background: #F1F0EE;"><o:p></o:p></span></span></span></div>
<div class="MsoNormal">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;">Force: “Pull”<span class="row"><span style="background: #F1F0EE;"><o:p></o:p></span></span></span></div>
<div class="MsoNormal">
<b><span style="font-family: "Arial","sans-serif"; font-size: 13.5pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";"><br /></span></b></div>
<div class="MsoNormal">
<b><span style="font-family: "Arial","sans-serif"; font-size: 13.5pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";"><br /></span></b></div>
<div class="MsoNormal">
<b><span style="font-family: "Arial","sans-serif"; font-size: 13.5pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">Workout Instructions:<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">1. <b>Starting Position: </b></span><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">Stand straight
with an incline bench in front of you while holding a dumbbell in each hand.</span><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%;"> </span><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">While
keeping your back straight and maintaining the natural arch of your back, lean
forward until your forehead touches the bench in front of you. Let the arms
hang in front of you perpendicular to the ground. The palms of your hands
should be facing each other and your torso should be parallel to the floor. </span><b><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">2. </span><strong><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi;">Move 1: </span></strong><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">Keeping
your arms straight with a slight bend at the elbows, lift the dumbbells
straight to the side until both arms are parallel to the floor, <b><i>Exhale</i></b>
as you lift the weights.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">3. <b>MOVE 2:</b> Once both arms are parallel to the floor at
the top, slowly lower the dumbbells back to the starting position, <b><i>Inhale</i></b>
as you do this move.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">4. Repeat the recommended amount of repetitions.<o:p></o:p></span></div>
<div class="MsoNormal">
<strong><span style="background: white; font-family: "Arial","sans-serif"; font-size: 13.5pt; line-height: 115%;"><br /></span></strong></div>
<div class="MsoNormal">
<strong><span style="background: white; font-family: "Arial","sans-serif"; font-size: 13.5pt; line-height: 115%;"><br /></span></strong></div>
<div class="MsoNormal">
<strong><span style="background: white; font-family: "Arial","sans-serif"; font-size: 13.5pt; line-height: 115%;">Note:</span></strong><b><span style="font-family: "Arial","sans-serif"; font-size: 7.5pt; line-height: 115%; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> <o:p></o:p></span></b></div>
<div class="MsoNormal">
<b><span style="font-family: "Arial","sans-serif"; font-size: 7.5pt; line-height: 115%; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"><br /></span></b></div>
<div class="MsoNormal">
<b><span style="font-family: "Arial","sans-serif"; font-size: 7.5pt; line-height: 115%; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> </span></b><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">1. This exercise can also be performed with cables
or seating.</span><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%;"><o:p></o:p></span></div>
<br />
<div class="MsoNormal">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%;">2. </span><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">Avoid swinging the torso or bringing the arms back
as opposed to the side.</span><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%;"><o:p></o:p></span></div>
</div>
thalapadhttp://www.blogger.com/profile/07803719370059899373noreply@blogger.com0tag:blogger.com,1999:blog-2087649066433305188.post-12339165594324366132016-07-29T07:13:00.002-07:002016-07-29T07:13:54.721-07:00 Battling Ropes<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal">
</div>
<div class="MsoNormal">
<b><span style="font-family: "Arial","sans-serif"; font-size: 13.5pt; line-height: 115%;">Description:</span></b></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;"><br /></span></span></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;">Targeted Muscle:
“Shoulders”<span style="background: #F1F0EE;"><o:p></o:p></span></span></span></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;"><br /></span></span></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;">Other Muscles:
“Chest, Forearms”<span style="background: #F1F0EE;"><o:p></o:p></span></span></span></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;"><br /></span></span></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;">Equipment used:
“Ropes”<span style="background: #F1F0EE;"><o:p></o:p></span></span></span></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;"><br /></span></span></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;">Level:
“Beginner”<span style="background: #F1F0EE;"><o:p></o:p></span></span></span></div>
<div class="MsoNormal">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;">Force: “Push”<span class="row"><span style="background: #F1F0EE;"><o:p></o:p></span></span></span></div>
<div class="MsoNormal">
<b><span style="font-family: "Arial","sans-serif"; font-size: 13.5pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";"><br /></span></b></div>
<div class="MsoNormal">
<b><span style="font-family: "Arial","sans-serif"; font-size: 13.5pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";"><br /></span></b></div>
<div class="MsoNormal">
<b><span style="font-family: "Arial","sans-serif"; font-size: 13.5pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">Workout Instructions:<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;">1.</span><b><span style="font-family: Georgia, serif; font-size: 13.5pt; line-height: 115%;">
Starting Position: </span></b><span style="font-family: Georgia, serif; font-size: 13.5pt; line-height: 115%;">For this exercise
you will need a heavy rope anchored at its </span><span style="font-family: Georgia, serif; font-size: 13.5pt; line-height: 115%;">center 15-20 feet away. Standing in
front of the rope, take an end in each hand with your arms extended at your
side.</span></div>
<div class="MsoNormal" style="background: white; mso-line-height-alt: 10.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: Georgia, serif; font-size: 13.5pt;"><br /></span></div>
<div class="MsoNormal" style="background: white; mso-line-height-alt: 10.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: Georgia, serif; font-size: 13.5pt;">2. </span><strong><span style="font-family: Georgia, serif; font-size: 13.5pt;">Move 1: </span></strong><span style="font-family: Georgia, serif; font-size: 13.5pt;">Initiate the movement by rapidly
raising one arm to shoulder level as quickly as you can.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; mso-line-height-alt: 10.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: Georgia, serif; font-size: 13.5pt;"><br /></span></div>
<div class="MsoNormal" style="background: white; mso-line-height-alt: 10.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: Georgia, serif; font-size: 13.5pt;">3.<b> Move 2: </b>As you let that arm drop to
the starting position, raise the opposite side.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; mso-line-height-alt: 10.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: Georgia, serif; font-size: 13.5pt;"><br /></span></div>
<div class="MsoNormal" style="background: white; mso-line-height-alt: 10.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: Georgia, serif; font-size: 13.5pt;">4. Continue
alternating your left and right arms, whipping the ropes up and down as fast as
you can.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; mso-line-height-alt: 10.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="background: white; mso-line-height-alt: 10.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<strong><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-family: Arial, sans-serif; font-size: 13.5pt;"><br /></span></strong></div>
<div class="MsoNormal" style="background: white; mso-line-height-alt: 10.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<strong><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-family: Arial, sans-serif; font-size: 13.5pt;">Note:</span></strong><span class="apple-converted-space"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-family: Arial, sans-serif; font-size: 13.5pt;"> <o:p></o:p></span></span></div>
<div class="MsoNormal" style="background: white; mso-line-height-alt: 10.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: Georgia, serif; font-size: 13.5pt;"><br /></span></div>
<div class="MsoNormal" style="background: white; mso-line-height-alt: 10.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: Georgia, serif; font-size: 13.5pt;"> The goal of
this training session is General Physical Preparation and to increase your
workout capacity. It can be done in various types of action. I have mentioned
some of the types below they are,</span><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-family: Georgia, serif; font-size: 13.5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 16.35pt; margin-bottom: 12.1pt; vertical-align: baseline;">
<span style="font-family: Georgia, serif; font-size: 13.5pt;"><br /></span></div>
<div class="MsoNormal" style="background: white; line-height: 16.35pt; margin-bottom: 12.1pt; vertical-align: baseline;">
<span style="font-family: Georgia, serif; font-size: 13.5pt;">1. Battle Ropes Double Waves – Both arms
raising at a time.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 16.35pt; margin-bottom: 12.1pt; vertical-align: baseline;">
<span style="font-family: Georgia, serif; font-size: 13.5pt;">2. Battle Ropes Alternating Waves – Both arms
raising alternately as mentioned above.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 16.35pt; margin-bottom: 12.1pt; vertical-align: baseline;">
<span style="font-family: Georgia, serif; font-size: 13.5pt;">3. Battle Ropes In & Out Waves – Both
arms oppositely as up to down and vice versa.</span></div>
<div class="MsoNormal" style="background: white; line-height: 16.35pt; margin-bottom: 12.1pt; vertical-align: baseline;">
<span style="background-color: transparent; font-family: Georgia, serif; font-size: 13.5pt; line-height: 115%;">4. Battle Ropes Side to Side Waves – Both arms
moving together making waves of the rope in side motion.</span></div>
<span style="font-family: Georgia, serif; font-size: 13.5pt; line-height: 115%;">
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--></span></div>
thalapadhttp://www.blogger.com/profile/07803719370059899373noreply@blogger.com0tag:blogger.com,1999:blog-2087649066433305188.post-31042023959873787412016-07-05T04:25:00.004-07:002016-07-05T04:25:44.996-07:00 Seated Barbell Shoulder Press<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal">
</div>
<div class="MsoNormal">
<b><span style="font-family: "Arial","sans-serif"; font-size: 13.5pt; line-height: 115%;">Description:</span></b></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;"><br /></span></span></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;">Targeted Muscle:
“Shoulders”<span style="background: #F1F0EE;"><o:p></o:p></span></span></span></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;"><br /></span></span></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;">Other Muscles:
“Chest, Triceps”<span style="background: #F1F0EE;"><o:p></o:p></span></span></span></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;"><br /></span></span></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;">Equipment used:
“Barbell”<span style="background: #F1F0EE;"><o:p></o:p></span></span></span></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;"><br /></span></span></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;">Level:
“Intermediate”<span style="background: #F1F0EE;"><o:p></o:p></span></span></span></div>
<div class="MsoNormal">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;">Force: “Push”<span class="row"><span style="background: #F1F0EE;"><o:p></o:p></span></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><br /></span></b></div>
<div class="MsoNormal">
<b><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">Workout
Instructions:<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; margin-left: .25in; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="background: white; margin-left: .25in; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">1.
<b>Starting Position: </b></span><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">Sit on a exercise
bench with back support. Position a barbell at a height that is just above your
head by locking your arms. Hold the barbell with the correct grip width as palms
facing forward and slightly in front of your head. <o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; margin-left: .25in; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<strong><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi;"><br /></span></strong></div>
<div class="MsoNormal" style="background: white; margin-left: .25in; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: Georgia, serif; font-size: 13.5pt; line-height: 115%;">2.<b> Move 1: </b></span><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">As you
Inhale, Lower the bar down to the shoulders slowly, Keeping your elbows by your sides.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; margin-left: .25in; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="background: white; margin-left: .25in; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">3. <b>Move 2: </b>As
you exhale, Lift the bar back up to the starting position by locking out your
elbows.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; margin-left: .25in; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="background: white; margin-left: .25in; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">4. Repeat this for the desired amount of
repetitions.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; margin-bottom: 6.05pt;">
<br /></div>
<div class="MsoNormal" style="background: white; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<strong><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-family: Georgia, serif; font-size: 13.5pt; line-height: 115%;">Note:</span></strong><span class="apple-converted-space"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-family: Georgia, serif; font-size: 13.5pt; line-height: 115%;"> <o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="background: white; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"> </span></div>
<div class="MsoNormal" style="background: white; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"> 1. This exercise can also
be performed standing.<o:p></o:p></span></div>
</div>
thalapadhttp://www.blogger.com/profile/07803719370059899373noreply@blogger.com0tag:blogger.com,1999:blog-2087649066433305188.post-86090152071251426462016-06-24T07:21:00.001-07:002016-06-24T07:26:44.694-07:00Alternating Front Raise<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal">
</div>
<div class="MsoNormal">
<b><span style="font-family: "arial" , "sans-serif"; font-size: 13.5pt; line-height: 115%;">Description:<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; line-height: 115%;"><br /></span></span></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; line-height: 115%;">Targeted Muscle:
“Shoulders”<span style="background: #F1F0EE;"><o:p></o:p></span></span></span></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; line-height: 115%;"><br /></span></span></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; line-height: 115%;">Equipment used:
“Dumbbell”<span style="background: #F1F0EE;"><o:p></o:p></span></span></span></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; line-height: 115%;"><br /></span></span></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; line-height: 115%;">Level:
“Beginner”<span style="background: #F1F0EE;"><o:p></o:p></span></span></span></div>
<div class="MsoNormal">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt; line-height: 115%;">Force: “Push”<span class="row"><span style="background: #F1F0EE;"><o:p></o:p></span></span></span></div>
<div class="MsoNormal">
<b><span style="font-family: "arial" , "sans-serif"; font-size: 13.5pt; line-height: 115%;"><br /></span></b></div>
<div class="MsoNormal">
<b><span style="font-family: "arial" , "sans-serif"; font-size: 13.5pt; line-height: 115%;">Workout Instructions:<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: 17.55pt; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;"><br /></span></div>
<div class="MsoNormal" style="background: white; line-height: 17.55pt; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">1<b>. Starting position:</b> Grab a pair of
dumbbells and stand straight with the dumbbells on front of your thighs at arms
length with y</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">our
palms should face towards your thigh.<b><o:p></o:p></b></span></div>
<div class="MsoNormal" style="background: white; mso-line-height-alt: 10.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;"><br /></span></div>
<div class="MsoNormal" style="background: white; mso-line-height-alt: 10.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">2. <b>Move 1: </b>Now
as you exhale lift the <b>left dumbbell</b>
to the front with a slight bend on the elbow and the palms of the hands always
facing down. Continue to go up until </span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">the dumbbells reach your shoulder height</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; mso-line-height-alt: 10.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;"><br /></span></div>
<div class="MsoNormal" style="background: white; mso-line-height-alt: 10.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">3. <b>Move 2:</b>
Now lower the dumbbell back down slowly to the starting position as you inhale.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; mso-line-height-alt: 10.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;"><br /></span></div>
<div class="MsoNormal" style="background: white; mso-line-height-alt: 10.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">4. Do same by lifting the <b>right dumbbell</b>.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; mso-line-height-alt: 10.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;"><br /></span></div>
<div class="MsoNormal" style="background: white; mso-line-height-alt: 10.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">5 .Continue until all of the desired amount of
repetitions have been performed for each arm.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><span style="font-family: "arial" , "sans-serif"; font-size: 13.5pt; line-height: 115%;"><br /></span></b>
<b><span style="font-family: "arial" , "sans-serif"; font-size: 13.5pt; line-height: 115%;">Note:</span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "georgia" , serif; font-size: 13.5pt; line-height: 115%; text-indent: -0.25in;"> <b>*</b> Don't lower the weights too quickly. Lower them
slowly and with control.</span></div>
<div class="MsoNormal">
<span style="font-family: "georgia" , serif; font-size: 13.5pt; line-height: 115%; text-indent: -0.25in;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "georgia" , serif; font-size: 13.5pt; line-height: 115%; text-indent: -0.25in;"> <b>*</b> Keep a slight bend in your elbows at all times.</span></div>
<div class="MsoNormal">
<br />
<span style="background-color: white; font-family: "georgia" , serif; font-size: 13.5pt; text-indent: -0.25in;"><b>*</b> </span><span style="background-color: white; font-family: "georgia" , serif; font-size: 13.5pt; text-indent: -0.25in;">Don't use momentum. Focus on
controlling the movement and getting a good contraction in the shoulder.</span></div>
<div class="MsoNormal">
<br /></div>
</div>
thalapadhttp://www.blogger.com/profile/07803719370059899373noreply@blogger.com0tag:blogger.com,1999:blog-2087649066433305188.post-41219106509836178002016-06-15T02:45:00.002-07:002016-06-15T02:45:33.603-07:00Arnold Dumbbell Press<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal">
<b><span style="font-family: "Arial","sans-serif"; font-size: 13.5pt; line-height: 115%;">Description:<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;"><br /></span></span></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;">Targeted Muscle:
“Shoulders”<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;"><br /></span></span></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;">Other Muscles:
“Triceps”<span style="background: #F1F0EE;"><o:p></o:p></span></span></span></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;"><br /></span></span></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;">Equipment used:
“Dumbbell”<span style="background: #F1F0EE;"><o:p></o:p></span></span></span></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;"><br /></span></span></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;">Level:
“Beginner”<span style="background: #F1F0EE;"><o:p></o:p></span></span></span></div>
<div class="MsoNormal">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;">Force: “Push”<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Georgia","serif"; mso-bidi-font-family: Arial;"> </span><b><span style="font-family: "Arial","sans-serif"; font-size: 13.5pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">Workout Instructions:<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;">1.</span><b><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";"> Starting Position:</span></b><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";"> </span><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">Sit on an exercise bench with back support and</span><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%;"> hold
two<span class="apple-converted-space"> </span>dumbbells<span class="apple-converted-space"> </span>under your chin, your palms facing you
and your elbows bent that is your forearms perpendicular to the floor.</span></div>
<div class="MsoNormal">
<strong style="line-height: 15.5pt;"><span style="font-family: "Georgia","serif"; font-size: 13.5pt;"><br /></span></strong></div>
<div class="MsoNormal">
<strong style="line-height: 15.5pt;"><span style="font-family: "Georgia","serif"; font-size: 13.5pt;">2. Move 1: </span></strong><span style="font-family: Georgia, serif; font-size: 13.5pt; line-height: 15.5pt;">In the same motion
exhale and press the weights up and rotate </span><span style="font-family: Georgia, serif; font-size: 13.5pt; line-height: 15.5pt;"> the palms of your hands u</span><span style="font-family: Georgia, serif; font-size: 13.5pt; line-height: 15.5pt;">ntil your palms are
facing forward.</span></div>
<div class="MsoNormal" style="background: white; mso-line-height-alt: 10.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="background: white; mso-line-height-alt: 10.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">3. Continue lifting the dumbbells until your arms
are extended above you in straight arm position. <o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; mso-line-height-alt: 10.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="background: white; mso-line-height-alt: 10.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">4. <b>Move 2:</b>
Then now inhale and begin to lower the dumbbells to the starting position by
rotating the palms of your hands towards you. <o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; mso-line-height-alt: 10.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="background: white; mso-line-height-alt: 10.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">5. Repeat this
for the desired amount of repetitions.</span></div>
<div class="MsoNormal" style="background: white; mso-line-height-alt: 10.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<strong><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-family: Arial, sans-serif; font-size: 13.5pt;"><br /></span></strong></div>
<div class="MsoNormal" style="background: white; mso-line-height-alt: 10.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<strong><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-family: Arial, sans-serif; font-size: 13.5pt;"><br /></span></strong></div>
<div class="MsoNormal" style="background: white; mso-line-height-alt: 10.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<strong><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-family: Arial, sans-serif; font-size: 13.5pt;">Note:</span></strong><span class="apple-converted-space"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-family: Arial, sans-serif; font-size: 13.5pt;"> <o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
</div>
<ul style="text-align: left;">
<li><span style="font-family: Symbol; font-size: 13.5pt; line-height: 115%; text-indent: -0.25in;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><span style="background: white; font-family: Georgia, serif; font-size: 13.5pt; letter-spacing: 0.2pt; line-height: 115%; text-indent: -0.25in;">Avoid doing the standing up version if you have lower back
injuries.</span></li>
<li><span style="font-family: Symbol; font-size: 13.5pt; line-height: 115%; text-indent: -0.25in;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><span style="background: white; font-family: Georgia, serif; font-size: 13.5pt; letter-spacing: 0.2pt; line-height: 115%; text-indent: -0.25in;">Don’t do this exercise if you have wrist injuries; </span></li>
</ul>
<!--[if !supportLists]--><br />
</div>
thalapadhttp://www.blogger.com/profile/07803719370059899373noreply@blogger.com0tag:blogger.com,1999:blog-2087649066433305188.post-90123472655110139132016-06-04T22:29:00.002-07:002016-06-04T22:29:58.379-07:00 Seated dumbbell press<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal">
<span style="font-family: "Arial","sans-serif"; font-size: 18.0pt; line-height: 115%;"> <o:p></o:p></span></div>
<div class="MsoNormal">
<b><span style="font-family: "Arial","sans-serif"; font-size: 13.5pt; line-height: 115%;">Description:<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;">Targeted Muscle:
“Shoulders”<span style="background: #F1F0EE;"><o:p></o:p></span></span></span></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;">Other Muscles:
“Triceps”<span style="background: #F1F0EE;"><o:p></o:p></span></span></span></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;">Equipment used:
“Dumbbell”<span style="background: #F1F0EE;"><o:p></o:p></span></span></span></div>
<div class="MsoNormal">
<span class="row"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;">Level:
“Beginner”<span style="background: #F1F0EE;"><o:p></o:p></span></span></span></div>
<div class="MsoNormal">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial;">Force: “Push”<span class="row"><span style="background: #F1F0EE;"><o:p></o:p></span></span></span></div>
<div class="MsoNormal">
<b><span style="font-family: "Arial","sans-serif"; font-size: 13.5pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";"><br /></span></b></div>
<div class="MsoNormal">
<b><span style="font-family: "Arial","sans-serif"; font-size: 13.5pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">Workout Instructions:<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">1. The seated
dumbbell press is one of the most popular mass builders for the shoulders. Take
a pair of dumbbells and set up for the exercise by getting an utility bench and
setting the back to 90 degrees. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">2. Grab a pair of
dumbbells and sit down on the utility bench with the ends of the dumbbells on
your thighs.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; mso-line-height-alt: 10.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";"> 3. <b>Starting
Position:</b> </span><span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">Raise the
dumbbells above your head and twist so that your palms are facing forward and
your back should be flat against the back rest and your feet firmly planted on
the floor for stability.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">4. <b>Move 1:</b> As you exhale, push the dumbbells
up until they touch at the top.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">5. <b>Move 2:</b> Reaching the top, slowly lower
the dumbbells to the sides of your shoulders that is to the starting position
as you inhale.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">6. Again raise the
dumbbells back to the top and bring back to the starting position.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">7. Repeat the
above movement for desired reps and for 3 sets. <o:p></o:p></span></div>
<div class="MsoNormal">
<b><span style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></b></div>
<div class="MsoNormal">
<b><span style="font-family: "Arial","sans-serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "Times New Roman";">Note:</span></b><span style="font-family: "Georgia","serif"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">You
can perform the exercise standing or sitting on a regular flat bench. But a
back rest is preferred for people with lower back problems.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">Always
use the longest range of motion possible and control the dumbbells throughout
the set.<o:p></o:p></span></div>
<br />
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">When
lifters add weight too quickly at times it will result in an injury
and could hinder your shoulder gain.</span><span style="font-family: "Georgia","serif"; font-size: 13.5pt; line-height: 115%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</div>
thalapadhttp://www.blogger.com/profile/07803719370059899373noreply@blogger.com0tag:blogger.com,1999:blog-2087649066433305188.post-72421149885219551652016-05-30T02:14:00.000-07:002016-05-30T02:14:07.565-07:00Shoulder<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Georgia, serif; font-size: 13.5pt;"> Before working
out with the shoulder we should know the structures and the parts of the
shoulder. Thus we must learn the anatomy of the shoulder.</span><span style="font-family: Georgia, serif; font-size: 13.5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Georgia, serif; font-size: 13.5pt;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Georgia, serif; font-size: 13.5pt;">The shoulder is one
of the largest and most complex joints in the body. The shoulder joint is
formed where the humerus (upper arm bone) fits into the scapula (shoulder
blade), like a ball and socket. Other important bones in the shoulder include:</span><span style="font-family: Georgia, serif; font-size: 13.5pt;"><o:p></o:p></span></div>
<ul type="disc">
<li class="MsoNormal"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">The acromion is a bony
projection off the scapula.</span><span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></li>
</ul>
<ul type="disc">
<li class="MsoNormal"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">The clavicle (collarbone)
meets the acromion in the acromioclavicular joint.</span><span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></li>
</ul>
<ul type="disc">
<li class="MsoNormal"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">The coracoid process is a
hook-like bony projection from the scapula.</span><span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></li>
</ul>
<ul type="disc">
<li class="MsoNormal"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">The rotator cuff is a
collection of muscles and tendons that surround the shoulder, giving it
support and allowing a wide range of motion.</span><span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></li>
</ul>
<ul type="disc">
<li class="MsoNormal"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">The bursa is a small sac of
fluid that cushions and protects the tendons of the rotator cuff.</span><span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></li>
</ul>
<ul type="disc">
<li class="MsoNormal"><span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">A cuff of cartilage called
the labrum forms a cup for the ball-like head of the humerus to fit into.</span><span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></li>
</ul>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Georgia, serif; font-size: 13.5pt;">The shoulder has
several other important structures:</span><span style="font-family: Georgia, serif; font-size: 13.5pt;"><o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Georgia, serif; font-size: 13.5pt;">The humerus fits
relatively loosely into the shoulder joint. This gives the shoulder a wide
range of motion, but also makes it vulnerable to injury.</span><span style="font-family: Georgia, serif; font-size: 13.5pt;"><o:p></o:p></span></div>
</div>
thalapadhttp://www.blogger.com/profile/07803719370059899373noreply@blogger.com0tag:blogger.com,1999:blog-2087649066433305188.post-49905668157739293552016-01-25T03:23:00.002-08:002016-01-25T03:31:26.602-08:00Way to Build a Workout Routine<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="color: #182221; font-family: "georgia" , serif; font-size: 13.5pt; line-height: 15.6pt;">Prepare yourself a workout routine plan and execute
it from the ideas given below.</span><span style="color: #182221; font-family: "georgia" , serif; font-size: 13.5pt; line-height: 15.6pt;"> </span><span style="color: #182221; font-family: "georgia" , serif; font-size: 13.5pt; line-height: 15.6pt;">Verify
your prepared workout routine with your trainer and make yourself clear that
there is no any mistakes in your workout routine and at the same time it has
good impact on your exercise.</span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: 15.6pt; margin: 19.35pt 0in 7.5pt;">
<b><span style="color: #182221; font-family: "arial" , "sans-serif"; font-size: 13.5pt;">ALWAYS warm up</span></b><span style="color: #182221; font-family: "georgia" , "serif"; font-size: 13.5pt;"> : 5-10
minutes on a bike, rowing machine, jumping jacks, run up and down your stairs,
etc.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin: 0in 0in 0.0001pt 0.75in; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="color: #182221; font-family: "symbol"; font-size: 13.5pt;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #182221; font-family: "georgia" , "serif"; font-size: 13.5pt;">Pick one exercise for each big muscle group</span></b><span style="color: #182221; font-family: "georgia" , "serif"; font-size: 13.5pt;"> – quads,
butt and hamstrings, push, pull, and core.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin: 0in 0in 0.0001pt 0.75in; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="color: #182221; font-family: "symbol"; font-size: 13.5pt;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #182221; font-family: "georgia" , "serif"; font-size: 13.5pt;">Do 3-5 sets for each exercise.</span></b><span style="color: #182221; font-family: "georgia" , "serif"; font-size: 13.5pt;"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin: 0in 0in 0.0001pt 0.75in; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="color: #182221; font-family: "symbol"; font-size: 13.5pt;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #182221; font-family: "georgia" , "serif"; font-size: 13.5pt;">Determine how many reps and how long you’ll wait
between sets for each exercise.</span></b><span style="color: #182221; font-family: "georgia" , "serif"; font-size: 13.5pt;"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin: 0in 0in 0.0001pt 0.75in; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="color: #182221; font-family: "symbol"; font-size: 13.5pt;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #182221; font-family: "georgia" , "serif"; font-size: 13.5pt;">Mix it up!</span></b><span style="color: #182221; font-family: "georgia" , "serif"; font-size: 13.5pt;"> Vary your reps, sets, and
exercises. Keep it interesting.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin: 0in 0in 0.0001pt 0.75in; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="color: #182221; font-family: "symbol"; font-size: 13.5pt;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #182221; font-family: "georgia" , "serif"; font-size: 13.5pt;">Increase your efficiency and work your heart by doing
alternating sets or circuits.</span></b><span style="color: #182221; font-family: "georgia" , "serif"; font-size: 13.5pt;"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin: 0in 0in 0.0001pt 0.75in; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="color: #182221; font-family: "symbol"; font-size: 13.5pt;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #182221; font-family: "georgia" , "serif"; font-size: 13.5pt;">Keep your workout to under and hour.</span></b><span style="color: #182221; font-family: "georgia" , "serif"; font-size: 13.5pt;"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin: 0in 0in 0.0001pt 0.75in; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="color: #182221; font-family: "symbol"; font-size: 13.5pt;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #182221; font-family: "georgia" , "serif"; font-size: 13.5pt;">Stretch AFTER your workout.</span></b><span style="color: #182221; font-family: "georgia" , "serif"; font-size: 13.5pt;"><o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 13.5pt; line-height: 115%;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><b><span style="color: #182221; font-family: "georgia" , "serif"; font-size: 13.5pt; line-height: 115%;">Write everything down.</span></b><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; line-height: 115%;"><o:p></o:p></span></div>
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<br /></div>
<br />
<div class="MsoListParagraphCxSpLast">
<span style="color: #182221; font-family: "georgia" , "serif"; font-size: 13.5pt; line-height: 115%;">There
is a detailed explanation in my previous post about the workout routine. So follow
it for more ideas and make your workout effective.</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; line-height: 115%;"><o:p></o:p></span></div>
</div>
</div>
thalapadhttp://www.blogger.com/profile/07803719370059899373noreply@blogger.com0tag:blogger.com,1999:blog-2087649066433305188.post-65272862683483609442016-01-21T05:38:00.004-08:002016-01-21T05:44:31.215-08:00 WORKOUT ROUTINE PLANNER<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal" style="background: white; line-height: 19.55pt; margin-bottom: .0001pt; margin-bottom: 0in;">
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: 19.55pt; margin-bottom: 0.0001pt;">
<b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-bidi-font-style: italic; mso-fareast-font-family: "Times New Roman";">What should I do for a workout?</span></b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-fareast-font-family: "Times New Roman";">The one person who
knows what’s best for you: YOU. Developing a workout routine for yourself
can be scary, but it’s really not too difficult and kind of fun once you
understand the basics.<o:p></o:p></span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: 19.55pt; margin-bottom: 0.0001pt;">
<b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">First of all, what are you doing now.</span></b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> </span><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-fareast-font-family: "Times New Roman";">Is it working? Are you safe and is it
making you healthier? If so, keep doing it! However, if you’re JUST
getting started, you want to mix things up, or you’re ready to start lifting
weights it’s good to understand what
goes into a program so you can build one for yourself.<o:p></o:p></span></div>
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<b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 18.0pt; mso-fareast-font-family: "Times New Roman";">What Exercises Should
I Do?<o:p></o:p></span></b></div>
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<span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-fareast-font-family: "Times New Roman";">Unless you’ve been
lifting weights for years, I recommend doing a full body routine that you can
do two or three times a week. You want a routine that has at least one
exercise for your quads (front of your legs), butt and hamstrings (back of your
legs), your push muscles, your pull muscles, and your core. Yes, this
means you can develop a full body routine that uses only four or five exercises<o:p></o:p></span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: 19.55pt; margin-bottom: 0.2in;">
<b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Quads</span></b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> </span><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-fareast-font-family: "Times New Roman";">– squats, lunges, one legged squats, box
jumps.<o:p></o:p></span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: normal; margin: 0in 0in 0.0001pt 0.25in; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="color: #182221; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 14.5pt; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Butt and Hamstrings</span></b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> </span><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-fareast-font-family: "Times New Roman";">– hip raises, deadlifts, straight leg deadlifts,step ups.<o:p></o:p></span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: normal; margin: 0in 0in 0.0001pt 0.25in; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="color: #182221; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 14.5pt; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Push (chest, shoulders, and triceps) </span></b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-fareast-font-family: "Times New Roman";">– overhead press, bench press, incline
dumbbell press, push ups, dips.<o:p></o:p></span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: normal; margin: 0in 0in 0.0001pt 0.25in; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="color: #182221; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 14.5pt; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Pull (back, biceps, and forearms)</span></b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> </span><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-fareast-font-family: "Times New Roman";">– chin ups, pull ups, inverse body weight rows,
dumbbell rows.<o:p></o:p></span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: normal; margin: 0in 0in 0.0001pt 0.25in; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="color: #182221; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 14.5pt; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Core (abs and lower back)</span></b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> </span><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-fareast-font-family: "Times New Roman";">– planks, side planks, exercise ball crunches, mountain
climbers, jumping knee tucks, hanging leg raises.<o:p></o:p></span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: 19.55pt; margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: 19.55pt; margin-bottom: 0.0001pt;">
<span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman";">Pick one exercise from each category
above for a workout, and you’ll work almost every single muscle in your body.<b> </b></span><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-fareast-font-family: "Times New Roman";">These are just a few examples for what you can
do, but you really don’t need to make things more complicated than this.<o:p></o:p></span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: 19.55pt; margin-bottom: 0.0001pt;">
<b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Add some variety – </span></b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-fareast-font-family: "Times New Roman";">If you do the same routine, three days a week, for months and
months both you and your muscles will get bored. If you do bench presses
on Monday, go with shoulder presses on Wednesday and dips on Friday.
Squats on Monday? Try lunges on Wednesday and box jumps on Friday. Pick a
different exercise each time and your muscles will stay excited (and so will
you).<o:p></o:p></span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: 19.55pt; margin-bottom: 0.0001pt;">
<b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Lastly, your muscles don’t get built in the gym, they get built
when you’re resting.</span></b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> </span><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-fareast-font-family: "Times New Roman";">Give your muscles
48-72 hours to recover between workouts. A Monday-Wednesday-Friday
workout works well to ensure enough time to recover.<o:p></o:p></span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin: 19.35pt 0in 7.5pt;">
<b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 18.0pt; mso-fareast-font-family: "Times New Roman";">How Many Sets Should I
Do?<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: 19.55pt; margin-bottom: 0.0001pt;">
<i><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Not including a warm-up set or two, I recommend doing between
3-5 sets per exercise.</span></i><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-fareast-font-family: "Times New Roman";">Keep your total
workout number of sets for all exercises is in the 12-20 set range (5 or 6
exercises of three sets is a good start). More than twenty sets in a
workout can either be overkill (doing more harm than good).<o:p></o:p></span></div>
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<b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 18.0pt; mso-fareast-font-family: "Times New Roman";">How Many Repetitions
Should I Do?<o:p></o:p></span></b></div>
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<span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-fareast-font-family: "Times New Roman";">If you’re looking to
burn fat while building some muscle, keep your number of repetitions per set in
the 8-15 range. If you can do more than 15 without much of a challenge,
it’s not difficult enough for you. Add weight or change the exercise so
that it’s tougher.If you’re looking to build size and strength, you should vary
your rep ranges depending on the workout. <o:p></o:p></span></div>
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<b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">What’s the significance of the different number of repetitions?</span></b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: #182221; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 14.5pt; mso-fareast-font-family: Symbol;"><img alt="*" height="17" src="file:///C:/Users/PADMAN~1/AppData/Local/Temp/msohtmlclip1/01/clip_image001.gif" width="17" /><span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Reps in the 1-5 range</span></b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> </span><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-fareast-font-family: "Times New Roman";">build super dense muscle and strength (called </span><i><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">myofibrillar
hypertrophy).</span></i><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: #182221; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 14.5pt; mso-fareast-font-family: Symbol;"><img alt="*" height="17" src="file:///C:/Users/PADMAN~1/AppData/Local/Temp/msohtmlclip1/01/clip_image001.gif" width="17" /><span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Reps in the 6-12 range</span></b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> </span><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-fareast-font-family: "Times New Roman";">build a somewhat equal amounts of muscular strength and muscular
endurance.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: #182221; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 14.5pt; mso-fareast-font-family: Symbol;"><img alt="*" height="17" src="file:///C:/Users/PADMAN~1/AppData/Local/Temp/msohtmlclip1/01/clip_image001.gif" width="17" /><span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Reps in the 12+ range</span></b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> </span><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-fareast-font-family: "Times New Roman";">build muscular endurance and size (this is called </span><i><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">sarcoplasmic
hypertrophy</span></i><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-fareast-font-family: "Times New Roman";">).<o:p></o:p></span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: 19.55pt; margin-bottom: 0.0001pt;">
<b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">By doing rep ranges at each of these different increments,
you’re building well-rounded, balanced muscles</span></b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> </span><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-fareast-font-family: "Times New Roman";">– full of endurance, explosive power, and
strength.<o:p></o:p></span></div>
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<span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-fareast-font-family: "Times New Roman";">You can even mix up
your amount of weight and reps within a single exercise. Here’s an
example of what I’d do for a dumbbell chest press on a Friday:<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: #182221; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 14.5pt; mso-fareast-font-family: Symbol;"><img alt="*" height="17" src="file:///C:/Users/PADMAN~1/AppData/Local/Temp/msohtmlclip1/01/clip_image001.gif" width="17" /><span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">12 reps </span></b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-fareast-font-family: "Times New Roman";">at 45 pound dumbbells, rest 90 seconds.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: #182221; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 14.5pt; mso-fareast-font-family: Symbol;"><img alt="*" height="17" src="file:///C:/Users/PADMAN~1/AppData/Local/Temp/msohtmlclip1/01/clip_image001.gif" width="17" /><span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">10 reps</span></b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> </span><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-fareast-font-family: "Times New Roman";">at 50 pound dumbbells,
rest 90 seconds.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: #182221; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 14.5pt; mso-fareast-font-family: Symbol;"><img alt="*" height="17" src="file:///C:/Users/PADMAN~1/AppData/Local/Temp/msohtmlclip1/01/clip_image001.gif" width="17" /><span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">8 reps </span></b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-fareast-font-family: "Times New Roman";">at
55 pound dumbbells, done!<o:p></o:p></span></div>
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<br /></div>
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<span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-fareast-font-family: "Times New Roman";">Always try to keep
your muscles guessing, and you’re less likely to plateau (get stuck lifting the
same amount of weight).<o:p></o:p></span></div>
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<b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 18.0pt; mso-fareast-font-family: "Times New Roman";">How Long Should I Wait
Between Sets?<o:p></o:p></span></b></div>
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<span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-fareast-font-family: "Times New Roman";">There is a very basic
formula for how long to wait between your sets based on how many reps you’re
doing for the exercise:<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: #182221; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 14.5pt; mso-fareast-font-family: Symbol;"><img alt="*" height="17" src="file:///C:/Users/PADMAN~1/AppData/Local/Temp/msohtmlclip1/01/clip_image001.gif" width="17" /><span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">1-3 Reps:</span></b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> </span><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-fareast-font-family: "Times New Roman";">Rest for 3 to 5
minutes<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: #182221; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 14.5pt; mso-fareast-font-family: Symbol;"><img alt="*" height="17" src="file:///C:/Users/PADMAN~1/AppData/Local/Temp/msohtmlclip1/01/clip_image001.gif" width="17" /><span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">4-7 Reps: </span></b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-fareast-font-family: "Times New Roman";">Rest for 2 to 3 minutes<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: #182221; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 14.5pt; mso-fareast-font-family: Symbol;"><img alt="*" height="17" src="file:///C:/Users/PADMAN~1/AppData/Local/Temp/msohtmlclip1/01/clip_image001.gif" width="17" /><span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">8-12 Reps:</span></b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> </span><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-fareast-font-family: "Times New Roman";">Rest for 1 to 2
minutes<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: #182221; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 14.5pt; mso-fareast-font-family: Symbol;"><img alt="*" height="17" src="file:///C:/Users/PADMAN~1/AppData/Local/Temp/msohtmlclip1/01/clip_image001.gif" width="17" /><span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">13 Reps+:</span></b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> </span><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-fareast-font-family: "Times New Roman";">Rest for 1 minute or
less<o:p></o:p></span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: 19.55pt; margin-bottom: 0.2in;">
<span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-fareast-font-family: "Times New Roman";">Now, pair this time
between sets with how many reps you are doing. If you mix up rep ranges
on a daily basis, you need to mix up your rest time between sets too.
This is how you build well-rounded muscles, and a well-balanced body<o:p></o:p></span></div>
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<b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 18.0pt; mso-fareast-font-family: "Times New Roman";">How Long Should I
Exercise?<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: 19.55pt; margin-bottom: 0.0001pt;">
<i><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">45 minutes to an hour.</span></i><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-fareast-font-family: "Times New Roman";">If you’re doing 15-25 sets of total exercise, you should be able
to get everything done within that 45 minute block. Now, factor in a five
or ten minute warm-up, and then stretching afterwards, and the workout can go a
little bit longer. If you can go for over an hour and you’re not
completely worn out, you’re simply not pushing yourself hard enough.<o:p></o:p></span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: 19.55pt; margin-bottom: 0.0001pt;">
<i><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Less time, more intensity, better results.</span></i><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 21.0pt; mso-fareast-font-family: "Times New Roman";">Keep Track Of
Everything<o:p></o:p></span></b></div>
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<b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Keep a workout journal! </span></b><span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-fareast-font-family: "Times New Roman";">You should be getting stronger, faster, or more fit with each
day of exercise. Maybe you can lift more weight, lift the same amount of
weight more times than before, or you can finish the same routine faster than
before.<o:p></o:p></span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: 19.55pt; margin-bottom: 0.2in;">
<span style="color: #182221; font-family: "Arial","sans-serif"; font-size: 14.5pt; mso-fareast-font-family: "Times New Roman";">Write everything down
so that you can compare yourself against a previous workout.<o:p></o:p></span></div>
<br />
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<br /></div>
</div>
</div>
thalapadhttp://www.blogger.com/profile/07803719370059899373noreply@blogger.com0tag:blogger.com,1999:blog-2087649066433305188.post-82278123845366187022015-12-25T01:46:00.000-08:002015-12-25T10:22:27.130-08:00First Day At GYM <div dir="ltr" style="text-align: left;" trbidi="on">
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<b><span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";">Tip
#1: What to bring:</span></b><span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";">Here
I mentioned some essential things that you have to take with you for the gym.
Towel,Water Bottle, Gym Gloves and some other items if you think its essential
such as ipod, fruits etc…,<o:p></o:p></span></div>
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<b><span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";">Tip
#2: What to do upon your arrival:</span></b><span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";">The first thing I do when I
go to the gym is head for the locker room. This way, you have a purpose
as you walk through the gym. On your way to the locker room, you can do a
quick scan to see where everything is located: cardio machines, nautilus
machines, free weights, aerobics room, basketball court, pool, etc.<o:p></o:p></span></div>
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<span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";">Once you’ve done what you
need to do in the locker room and you’re ready to brave the gym, I recommend
heading for the cardio machines (i.e. elliptical, treadmill, bikes, stepmill, etc).
This way you can warm-up and do a more complete scan of the gym. Spend as
much time as you need to on the cardio machines. This may be as far as
you get on your first trip, but at least you’ve done something and gotten a
little more comfortable with the gym environment.<o:p></o:p></span></div>
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<span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";">If you are familiar with
other gym equipment, you can reacquaint yourself with the nautilus machines or
free weights at this time. If you have never used any type of fitness
equipment before, I highly, strongly, and vehemently recommend scheduling a
session with a personal trainer. It is very easy to hurt yourself on gym
equipment if you are not familiar with how to use it.<o:p></o:p></span></div>
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<b><span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";">Tip
#3: Be familiar and social:</span></b><span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";">These are some basic gym
etiquette rules that can keep you from looking and feeling like a jerk on your
first trip to the gym:<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 13.5pt; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><i><span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";">If you don’t know how to do something, ask!</span></i><span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";"> Ask a gym employee how
to use a particular piece of equipment that you are not familiar with. If
you want a more extensive tutorial on machines, or on working out in general,
you can schedule a session with a personal trainer. Most gyms offer
inexpensive personal training sessions and even free first time sessions.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 13.5pt; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><i><span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";">Use a towel!</span></i><span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";"> Be sure to wipe off any equipment that you sweat on. If
you don’t have a towel, most gyms have paper towel and sanitation stations to
wipe off machines when you are done. You might not think your sweat is
gross, but more often than not, other gym-goers don’t want to lay down in a
pool of your sweat.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 13.5pt; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><i><span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";">Ask to “work in.”</span></i><span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";"> If you think someone is done with a
machine, but they are still standing next to it, you should ask if they are
done. If someone is not done, proper gym etiquette is to let you “work
in.” This simply means that you would take turns doing sets on that
particular machine. About 99% of the time, they will let you work in.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 13.5pt; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><i><span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";">Re-rack your weights.</span></i><span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";"> This is one of my biggest gym pet
peeves. Remember how your parents used to tell you to put your toys away
when you were done playing with them? They were preparing you for the
gym! If the weights are too heavy for you to put back, ask for help or
use a lighter weight the next time you work out.<o:p></o:p></span></div>
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<b><span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";">Tip
#4: Go with a friend:</span></b><span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";">What better way to tackle the
unknown than with a friend! This way you’ll have someone to try new
things with. You can take a class, or schedule a personal training
session together, and, if you make it a regular date, you can hold each other
accountable.<o:p></o:p></span></div>
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<span style="font-family: "Georgia","serif"; font-size: 13.5pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";">I hope that my first time gym
tips have made you feel a little less apprehensive about conquering the
gym. I know it can be scary, but you have to remember, unless you have
just joined a small, specialty gym, it’s going to be filled with other people
just like you, other first-time gym goers; and, keep in mind, most people at
the gym are so concerned with themselves, they are not the least bit concerned
with what you’re doing!<o:p></o:p></span></div>
</div>
thalapadhttp://www.blogger.com/profile/07803719370059899373noreply@blogger.com0tag:blogger.com,1999:blog-2087649066433305188.post-27435159441787251502015-11-25T02:04:00.000-08:002019-09-01T03:38:22.637-07:00Gym Slangs<div dir="ltr" style="text-align: left;" trbidi="on">
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<b style="line-height: 18pt;"><span style="border: none 1.0pt; font-family: "georgia" , "serif"; font-size: 13.5pt; padding: 0in;">I have included some Workout Terms, Body Parts,
Training words in this article. If you want to appear as a familiar one, then
you should learn these words before hitting the gym. </span></b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0rZQPx_88obWtJYGDe7V7RIXvJG2rxnu_CY0UXqAvjOvVTPgSrlajcMDVmdALoz6Tx4n3wn5SVn4fLa_5pQXzUB04_feCVl6_5bJWqLG8U0154GCe_mKN3_5heH2Wtb_Ne3vUdSVgoqU/s1600/words_0.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="270" data-original-width="480" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0rZQPx_88obWtJYGDe7V7RIXvJG2rxnu_CY0UXqAvjOvVTPgSrlajcMDVmdALoz6Tx4n3wn5SVn4fLa_5pQXzUB04_feCVl6_5bJWqLG8U0154GCe_mKN3_5heH2Wtb_Ne3vUdSVgoqU/s320/words_0.jpg" width="320" /></a></div>
<br /></div>
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<u style="line-height: 18pt;"><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Reps:</span></u></div>
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<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Refers to one complete movement of one
exercise.<o:p></o:p></span></div>
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<br /></div>
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<u><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Sets:<o:p></o:p></span></u></div>
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<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Refers to number of reps performed in a
row.<o:p></o:p></span></div>
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<u><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Forced Reps: <o:p></o:p></span></u></div>
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<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">These are extra repetitions at the end
of a set that require the help of a spotter. <o:p></o:p></span></div>
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<br /></div>
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<u><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">1RepMax (1RM): <o:p></o:p></span></u></div>
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<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Refers to the amount of load you can
lift for only one rep, and no more.<o:p></o:p></span></div>
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<u><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Failure: <o:p></o:p></span></u></div>
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<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Refers to the point at which you can't
lift another rep with proper form. <o:p></o:p></span></div>
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<u><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Super Set:<o:p></o:p></span></u></div>
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<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">It is two exercises performed
back-to-back with little to no rest for the opposing (antagonist) body parts,
like biceps and triceps.<o:p></o:p></span></div>
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<br /></div>
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<u><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Compound Super Set: <o:p></o:p></span></u></div>
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<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">It is two exercises performed
back-to-back with little rest for the same body part. <o:p></o:p></span></div>
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<br /></div>
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<u><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Giant Set: <o:p></o:p></span></u></div>
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<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">It is three or more lifts performed
back-to-back with minimal rest.<o:p></o:p></span></div>
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<br /></div>
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<u><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Drop Set:<o:p></o:p></span></u></div>
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<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">In a drop set, you start with a weight
(say, 25 pounds) and lift to failure, then you grab a lower weight (say, 20
pounds) and lift to failure again, effectively extending the set. You can drop
the weight multiple times in a drop set.<o:p></o:p></span></div>
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<br /></div>
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<u><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Circuit: <o:p></o:p></span></u></div>
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<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">A sequence of exercises that is done
with little or no rest in between the sets.<o:p></o:p></span></div>
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<br /></div>
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<u><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Isolation Movement: <o:p></o:p></span></u></div>
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<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Any exercise or movement that places
stress on a single muscle or muscle group. Example: Bench Press.<o:p></o:p></span></div>
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<br /></div>
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<u><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Compound Movement:<o:p></o:p></span></u></div>
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<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Any exercise or movement that places
stress on several muscle or muscle group. Example: Squat. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="background: white; line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<u><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Plateau:<o:p></o:p></span></u></div>
<div class="MsoNormal" style="background: white; line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">If you are doing lot of efforts in the
gym and still you are not getting results, it means you have hit a plateau.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<u><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Pecs: <o:p></o:p></span></u></div>
<div class="MsoNormal" style="background: white; line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Short for pectoral muscles (chest).<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<u><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Lats: <o:p></o:p></span></u></div>
<div class="MsoNormal" style="background: white; line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Short for latissimus dorsi (back).<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<u><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Traps: <o:p></o:p></span></u></div>
<div class="MsoNormal" style="background: white; line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Short for trapezius muscles, which span
across the neck, shoulders and upper back. <o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<br /></div>
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<br />
<div class="MsoNormal" style="background: white; line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<u><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Delts: <o:p></o:p></span></u></div>
<div class="MsoNormal" style="background: white; line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Shoulders. You can work the front,
middle and rear deltoids.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<u><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Quads: <o:p></o:p></span></u></div>
<div class="MsoNormal" style="background: white; line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Quadriceps (front of the thighs).<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<u><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Hams: <o:p></o:p></span></u></div>
<div class="MsoNormal" style="background: white; line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Hamstrings (back of the thighs).<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<u><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Glutes: <o:p></o:p></span></u></div>
<div class="MsoNormal" style="background: white; line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Short for gluteas maximus – a much
nicer way to say “butt”.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<u><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Core: <o:p></o:p></span></u></div>
<div class="MsoNormal" style="background: white; line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Refers to your trunk – your low back,
mid back, abdominals, obliques and stabilizers.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<u style="line-height: 22.5pt;"><span style="font-family: "georgia" , serif; font-size: 13.5pt;">Slip N’ Slide: </span></u></div>
<div class="MsoNormal" style="background: white; line-height: 18pt; margin-bottom: 0.0001pt; vertical-align: baseline;">
<span style="font-family: "georgia" , serif; font-size: 13.5pt;">Refers to the person who sweats on a bench and doesn’t think they need to wipe it up. <o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 18pt; margin-bottom: 0.0001pt; vertical-align: baseline;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<u><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;"> “Can
I get a spot?”<o:p></o:p></span></u></div>
<div class="MsoNormal" style="background: white; line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">It means someone is asking you to help
him do an exercise with an amount of weight he is nervous about.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<u><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">“Hey bro! Can I work in?”<o:p></o:p></span></u></div>
<div class="MsoNormal" style="background: white; line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">The guy just wants to use the machine
you are on. <o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<u><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">“What are you lifting today?"<o:p></o:p></span></u></div>
<br />
<div class="MsoNormal" style="background: white; line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">For those following a split training
routine, the question is what muscle group are you going to work today. <o:p></o:p></span></div>
</div>
thalapadhttp://www.blogger.com/profile/07803719370059899373noreply@blogger.com0tag:blogger.com,1999:blog-2087649066433305188.post-13202642992880962602015-11-24T01:09:00.004-08:002018-09-08T10:00:57.051-07:00Gym Essentials: Items You Need In Your Gym Bag<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal" style="background: white; line-height: 25.8pt; margin-bottom: 7.5pt; margin-left: 0in; margin-right: 0in; margin-top: 15.0pt; mso-outline-level: 1;">
<b style="line-height: 15pt;"><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Is that
empty gym bag staring you in the face? Fill it with these gym bag fundamentals,
and carry the basics of fitness with you wherever you go!</span></b></div>
<div class="MsoNormal" style="background: white; line-height: 15.0pt; margin-bottom: 7.5pt;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Your gym bag should be your
fitness "bag of tricks." Although every gym bag is unique, and will
probably reflect the fitness goals and personality of the person who carries
it, every bag should have a few essentials. These fitness must-haves are
perfect for anyone and any goal.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 15.0pt; margin-bottom: 7.5pt;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">No more going to the gym
empty-handed! Fill your bag with these items and set yourself up for a more
productive workout. Whether you're just starting out or have been in the
trenches for years, you'll benefit from a bag stocked for your success.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 16.5pt; margin-bottom: 3.75pt; margin-left: 0in; margin-right: 0in; margin-top: 22.5pt; mso-outline-level: 3;">
<b><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">1. Quality Workout Threads:<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: 15.0pt; margin-bottom: 7.5pt;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Without good training
clothes, your workout is probably going to be less than satisfactory. So, if
you hit the gym after work, remember to pack some breathable, well-fitted
clothing. <o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 15.0pt; margin-bottom: 7.5pt;">
<b><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">2 . Good
Shoes:<o:p></o:p></span></b></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHlF2otePMruV_V6aH7SiZFhGK4k0SaQC2u-mJ1f8TKWexsuX0v326UqEMdpNQTZuXKawUVJQI-ZDcfm1kOxNR1Zoc9eb0fvkPHRdpBBleMUK7yDBjw45ysq4MDmD03wzKg47hydS0Jzs/s1600/download+%25282%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHlF2otePMruV_V6aH7SiZFhGK4k0SaQC2u-mJ1f8TKWexsuX0v326UqEMdpNQTZuXKawUVJQI-ZDcfm1kOxNR1Zoc9eb0fvkPHRdpBBleMUK7yDBjw45ysq4MDmD03wzKg47hydS0Jzs/s1600/download+%25282%2529.jpg" /></a></div>
<div class="MsoNormal" style="background: white; line-height: 15.0pt; margin-bottom: 7.5pt;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">If you're an advanced lifter, you
may prefer lifting shoes to traditional cross-trainers or running shoes.
Whatever choice you make, make sure it provides the support you need for the
type of training you will do. Box jumps or running in sandals would turn out
even worse than it would look.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 15.0pt; margin-bottom: 7.5pt;">
<b><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">3. Shaker
Bottle:</span></b><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;"><o:p></o:p></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7MjyR5t8DUIlpPJpGeBqRhvaPSKNjDXw_W0PjZgxbumrQ-B31dAvYfKEjfMakvAHn8HzS_FcU2-1ex5shRHPDwsQSt6KBkmuCb4bhc_7ugfUM7YFlfrx_qqC4DqkRDY55zGBw-6-x4Aw/s1600/download+%25283%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7MjyR5t8DUIlpPJpGeBqRhvaPSKNjDXw_W0PjZgxbumrQ-B31dAvYfKEjfMakvAHn8HzS_FcU2-1ex5shRHPDwsQSt6KBkmuCb4bhc_7ugfUM7YFlfrx_qqC4DqkRDY55zGBw-6-x4Aw/s1600/download+%25283%2529.jpg" /></a></div>
<div class="MsoNormal" style="background: white; line-height: 15.0pt; margin-bottom: 7.5pt;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">A gym bag isn't complete unless
it contains a quality shaker bottle. You can use it for your all of your
refreshment needs. It can hold your pre- and intra-workout supplements, water,
or shake up your post-workout protein. Be sure to grab a good shaker bottle so
you end up with a protein that's easy to drink instead of some nasty, clumpy
mixture you have to choke down.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 15.0pt; margin-bottom: 7.5pt;">
<b style="line-height: 15pt;"><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">4. Gym Gloves:</span></b></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhy2-YUlcE3RtO7AiOfXLR4sqBA0stcIR-DZRQ7NjSOY_9TpGwnhtir9A55MerfZtyBrHw_YPUsxska6pRH6Hdw4m277PO2ojlgPoP9WXwiWdtG39qD1uXkUEui4cu9OiOqqKSsby8MoU8/s1600/sku_167675_1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhy2-YUlcE3RtO7AiOfXLR4sqBA0stcIR-DZRQ7NjSOY_9TpGwnhtir9A55MerfZtyBrHw_YPUsxska6pRH6Hdw4m277PO2ojlgPoP9WXwiWdtG39qD1uXkUEui4cu9OiOqqKSsby8MoU8/s320/sku_167675_1.jpg" width="320" /></a></div>
<div class="MsoNormal" style="background: white; line-height: 15.0pt; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Wearing
weight lifting gloves is a personal choice. Some people swear by them and would
not go to the gym without their weight lifting gloves. Others claim they
interfere with their workout. You should consider the pros and cons of weight
lifting gloves before making your decision.</span><b><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;"><o:p></o:p></span></b></div>
<h2 style="line-height: 14.4pt; margin-top: 0in; vertical-align: baseline;">
<span style="border: none 1.0pt; font-family: "georgia" , "serif"; font-size: 13.5pt; font-weight: normal; padding: 0in;"> </span></h2>
<h2 style="line-height: 14.4pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; mso-list: l0 level1 lfo1; text-indent: -.25in; vertical-align: baseline;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 13.5pt; font-weight: normal;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="border: none 1.0pt; font-family: "georgia" , "serif"; font-size: 13.5pt; font-weight: normal; padding: 0in;">Grip</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;"><o:p></o:p></span></h2>
<div style="margin-bottom: 12.0pt; margin-left: .5in; margin-right: 0in; margin-top: 0in; vertical-align: baseline;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Weight
lifting gloves improve your grip on weights. Hands get sweaty during a workout.
When they do, your hands can slip. This can be annoying if you are doing pull
ups and keep falling off the bar. It is also dangerous if you are holding heavy
weights over your body. Weight lifting gloves make workouts safer.<o:p></o:p></span></div>
<h2 style="line-height: 14.4pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; mso-list: l0 level1 lfo1; text-indent: -.25in; vertical-align: baseline;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 13.5pt; font-weight: normal;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="border: none 1.0pt; font-family: "georgia" , "serif"; font-size: 13.5pt; font-weight: normal; padding: 0in;">Calluses and
Blisters</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;"><o:p></o:p></span></h2>
<div style="margin-bottom: 12.0pt; margin-left: .5in; margin-right: 0in; margin-top: 0in; vertical-align: baseline;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Lifting
weights over long periods of time results in calluses and blisters on the
hands. Some people find these unattractive and use weight lifting gloves to
preserve the appearance of their hands. Even those people who do not mind tough
hands can still benefit from weight lifting gloves. A tiny blister can prevent
a weight lifter from using his hands that day. Weight lifting gloves prevent
blisters.<o:p></o:p></span></div>
<h2 style="line-height: 14.4pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; mso-list: l0 level1 lfo1; text-indent: -.25in; vertical-align: baseline;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 13.5pt; font-weight: normal;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="border: none 1.0pt; font-family: "georgia" , "serif"; font-size: 13.5pt; font-weight: normal; padding: 0in;">Pressure</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;"><o:p></o:p></span></h2>
<div style="margin-bottom: 12.0pt; margin-left: .5in; margin-right: 0in; margin-top: 0in; vertical-align: baseline;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Weight
lifting gloves relieve pressure placed on your hands when lifting heavy
weights. This allows you to move beyond the limitations of your hands. The
chest and back muscles on most people can handle much more weight than their
naked hands can support. Weight lifting gloves increase the pressure capacity
on your hands.<o:p></o:p></span></div>
<h2 style="line-height: 14.4pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; mso-list: l0 level1 lfo1; text-indent: -.25in; vertical-align: baseline;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 13.5pt; font-weight: normal;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="border: none 1.0pt; font-family: "georgia" , "serif"; font-size: 13.5pt; font-weight: normal; padding: 0in;">Wrist
Support</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;"><o:p></o:p></span></h2>
<div style="margin-bottom: 12.0pt; margin-left: .5in; margin-right: 0in; margin-top: 0in; vertical-align: baseline;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Most
weight lifting gloves also wrap around your wrists. This provides valuable
support for the wrists while they support heavy weights. The material of the
glove acts like extra ligaments and tendons while the wrist is bent backward.
Weight lifting gloves help prevent wrist injuries in the gym.<o:p></o:p></span></div>
<h2 style="line-height: 14.4pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; mso-list: l0 level1 lfo1; text-indent: -.25in; vertical-align: baseline;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 13.5pt; font-weight: normal;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="border: none 1.0pt; font-family: "georgia" , "serif"; font-size: 13.5pt; font-weight: normal; padding: 0in;">Increased
Lift</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt;"><o:p></o:p></span></h2>
<div style="margin-bottom: 12.0pt; margin-left: .5in; margin-right: 0in; margin-top: 0in; vertical-align: baseline;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Weight
gloves with wrist straps can make you stronger. They do this by distributing
the weight being lifted across the forearms instead of making your fingers hold
it all. This is especially effective in pulling exercises like deadlifts or
upright rows. Weight gloves with wrist straps allow you to lift much more
weight than you could with just your hands.</span></div>
<div style="margin-bottom: 12.0pt; margin-left: .5in; margin-right: 0in; margin-top: 0in; vertical-align: baseline;">
<b style="font-family: Georgia, serif; font-size: 13.5pt; line-height: 16.5pt;"><span style="font-size: 13.5pt;">5 </span></b><span style="font-family: "georgia" , serif; font-size: 13.5pt; line-height: 16.5pt;">. <b>Towel:</b></span></div>
<br />
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<span style="font-family: "georgia" , "serif"; font-size: 13.5pt;">Sweating is normal—especially in
the gym! But nobody wants to sit in your sweat. Bring a <u>towel</u> to
wipe down the equipment after you finish using it, or simply to keep your sweat
to yourself.<o:p></o:p></span></div>
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<b><span style="font-family: "georgia" , serif; font-size: 13.5pt;">6. Workout Log:</span></b><span style="font-family: "georgia" , serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<span style="font-family: "georgia" , serif; font-size: 13.5pt;">A workout log is absolutely essential to consistent progress. Use your workout journal to record sets, reps, weights, and rest. You need to know how much you lifted in past workouts to lift more in future workouts. A gym log is an essential tool for anyone trying to build their best self. Be sure to track every session!</span></div>
</div>
thalapadhttp://www.blogger.com/profile/07803719370059899373noreply@blogger.com0tag:blogger.com,1999:blog-2087649066433305188.post-76638314964920350252015-11-23T05:44:00.000-08:002015-11-23T05:52:42.546-08:00A Guide to the Weightlifting Room<div dir="ltr" style="text-align: left;" trbidi="on">
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<b style="line-height: 27pt;"><span style="font-family: "helvetica" , "sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";">Dumbbells:</span></b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNybmQeKiD_Ouib0ySNMPTATTeuEtxm3w-zy_C9hVM9UBUcHQcUcRoVLNVLQ1vi_WgqXiSu9v2IkO-FTiJIZnyezWCIycpQkyDVnM62Unz2chbdLeKvq3Er1MGrxqExyidQ2dD8bAZF4k/s1600/images.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNybmQeKiD_Ouib0ySNMPTATTeuEtxm3w-zy_C9hVM9UBUcHQcUcRoVLNVLQ1vi_WgqXiSu9v2IkO-FTiJIZnyezWCIycpQkyDVnM62Unz2chbdLeKvq3Er1MGrxqExyidQ2dD8bAZF4k/s1600/images.jpg" /></a></div>
<div class="MsoNormal" style="background: whitesmoke; line-height: 20.25pt; margin-bottom: 6.75pt;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">You are probably familiar with this weightlifting room
staple, but dumbbells are very versatile and great for isolation exercises. If
you are looking to build strength in specific muscles or muscle groups,
dumbbells are your best choice.<o:p></o:p></span></div>
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<span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">A few suggestions for dumbbell exercises are</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> alternating bicep curls</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">,</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> lateral raises</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">, and </span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">triceps kickbacks</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">.<o:p></o:p></span></div>
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<b><span style="font-family: "helvetica" , "sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";">Weight Plates:<o:p></o:p></span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim-2_U4v1_tF1jrwxmSlmLH1ZOWacG-QS3qVS56Hg568X6e5K0SpPjD1DfX8Xnr8eS4E2qWYGFyAcrscuV82PItueXvVUZoL-N8TP2qX311_Djl3qX-IcnJjTXBiphpaH029Mpt8Mg0tA/s1600/images+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="108" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim-2_U4v1_tF1jrwxmSlmLH1ZOWacG-QS3qVS56Hg568X6e5K0SpPjD1DfX8Xnr8eS4E2qWYGFyAcrscuV82PItueXvVUZoL-N8TP2qX311_Djl3qX-IcnJjTXBiphpaH029Mpt8Mg0tA/s320/images+%25281%2529.jpg" width="320" /></a></div>
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<span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">These were originally designed to be put on the ends of
barbells (covered below). However, weight plates are also great for making
bodyweight exercises more difficult. For example: placing a plate on your back
while holding a plank position, or holding a plate overhead during lunges.<o:p></o:p></span></div>
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<b><u><span style="font-family: "helvetica" , "sans-serif"; font-size: 16.5pt; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;">Barbells:</span></u></b><b><span style="font-family: "helvetica" , "sans-serif"; font-size: 16.5pt; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;"><o:p></o:p></span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCmxoMCwGz4LXrKvt9E1MWqqkRSdtp1bU0GXTuauA3cuA9k-iYAnKCAYj4PJoFI_zhe3zhaW74rTfGSuTvRVZMNspOS4DK9pCcJlRTBTXlxhrvbo8hyphenhyphenr81lA47SacjYiIiV8thnmsiB14/s1600/download.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCmxoMCwGz4LXrKvt9E1MWqqkRSdtp1bU0GXTuauA3cuA9k-iYAnKCAYj4PJoFI_zhe3zhaW74rTfGSuTvRVZMNspOS4DK9pCcJlRTBTXlxhrvbo8hyphenhyphenr81lA47SacjYiIiV8thnmsiB14/s1600/download.jpg" /></a></div>
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<span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">There are a few variations of barbells, and you should
choose wisely depending on your goals.<o:p></o:p></span></div>
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<b><span style="font-family: "helvetica" , "sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";">Olympic Barbell:<o:p></o:p></span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3ziX7uaNKzhgCQ5rd_fs30yCb0_i5P084FbRfiO_qaCZZ5xzoaCtzbtV-fILk4yRqBAVT0ahaOwDnxnqs3XD3YLwguzpz4TY4-Ka303VlYtVAoJdFZUmkloi3zdGpr2gnQCiaIpfG7Zw/s1600/1300200556_323T6859+%2528Large%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="166" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3ziX7uaNKzhgCQ5rd_fs30yCb0_i5P084FbRfiO_qaCZZ5xzoaCtzbtV-fILk4yRqBAVT0ahaOwDnxnqs3XD3YLwguzpz4TY4-Ka303VlYtVAoJdFZUmkloi3zdGpr2gnQCiaIpfG7Zw/s320/1300200556_323T6859+%2528Large%2529.jpg" width="320" /></a></div>
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<span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"></span></div>
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<span style="font-family: "georgia" , serif; font-size: 13.5pt; letter-spacing: 0.1pt; line-height: 20.25pt;">An Olympic barbell is 7 feet long and 45 pounds. It can
hold up to 800 pounds of weight. This barbell is </span><i style="font-family: Georgia, serif; font-size: 13.5pt; letter-spacing: 0.1pt; line-height: 20.25pt;"><span style="font-size: 13.5pt; letter-spacing: 0.1pt;">the</span></i><span style="font-family: "georgia" , serif; font-size: 13.5pt; letter-spacing: 0.1pt; line-height: 20.25pt;"> </span><span style="font-family: "georgia" , serif; font-size: 13.5pt; letter-spacing: 0.1pt; line-height: 20.25pt;">choice
for Olympic Lifts. Check out this</span><span style="font-family: "georgia" , serif; font-size: 13.5pt; letter-spacing: 0.1pt; line-height: 20.25pt;"> Olympic
Lifting Starter Plan </span><span style="font-family: "georgia" , serif; font-size: 13.5pt; letter-spacing: 0.1pt; line-height: 20.25pt;">for how-to video tutorials on barbell
lifts.</span></div>
<br />
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<span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">There are also smaller, straight barbells ranging from 4-7
feet, and 20-35 pounds. The smaller barbells are good for exercises such
as</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> barbell curls </span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">and</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> military presses</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">.<o:p></o:p></span></div>
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<b><span style="font-family: "helvetica" , "sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";">Fixed Weight Barbell:<o:p></o:p></span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCY3CA06Ihfa9RPmSLw64_fwnVpArmW88BYluwXLTNkIYDlpzyCUEq5HzkBeMw3P0bi5MmEAvg4TMXjg5m_roKd2pl9Ox78G_VtswFSiQM46YF1zYPlq7HbsgKR8XC4s-HgwbjoCIAnpk/s1600/Thumbnail_60.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="255" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCY3CA06Ihfa9RPmSLw64_fwnVpArmW88BYluwXLTNkIYDlpzyCUEq5HzkBeMw3P0bi5MmEAvg4TMXjg5m_roKd2pl9Ox78G_VtswFSiQM46YF1zYPlq7HbsgKR8XC4s-HgwbjoCIAnpk/s320/Thumbnail_60.jpg" width="320" /></a></div>
<div class="MsoNormal" style="background: whitesmoke; line-height: 20.25pt; margin-bottom: 6.75pt;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">These are barbells shorter in length, and of a fixed
weight. Theoretically, you can use them exactly the same as non-fixed weight
barbells. However, it is less common to use fixed weight barbells for Olympic
lifts.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: whitesmoke; line-height: 20.25pt; margin-bottom: 6.75pt;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Fixed weight barbell exercises include</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> barbell lunges </span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">and</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> skull crushers</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">.<o:p></o:p></span></div>
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<b><span style="font-family: "helvetica" , "sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";">EZ-Curl Bar:<o:p></o:p></span></b></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT3DrV7P3ezvbD-QgeUp3aQ28QuUTePQufLn0PfuYsaXFCMaOhc4E2_fSz1nyrAahXc284QWJ3BX51OHtg7Cq5gNSWHKh2UDYOOYGvDlPA8E9G5plBQXcJZ-qo1NjGoAeMWdFHcEpkYMY/s1600/grip-ez-curl-bar.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT3DrV7P3ezvbD-QgeUp3aQ28QuUTePQufLn0PfuYsaXFCMaOhc4E2_fSz1nyrAahXc284QWJ3BX51OHtg7Cq5gNSWHKh2UDYOOYGvDlPA8E9G5plBQXcJZ-qo1NjGoAeMWdFHcEpkYMY/s1600/grip-ez-curl-bar.jpg" /></a></div>
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<span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">This is the funny, wiggly-shaped bar at the gym. Like the
name implies, it is designed specifically for curling exercises (mostly
biceps). The funny shape actually allows for a more “natural” hand grip when
curling, and some say they can curl more weight with an EZ-Curl bar than with a
straight barbell. Ez-Curls come as bar-only, and as fixed-weight.<o:p></o:p></span></div>
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<span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Two exercises you can do with the EZ-Curl bar are</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> spider curls </span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">and</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> triceps presses</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">.<o:p></o:p></span></div>
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<b><span style="font-family: "helvetica" , "sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";">Barbell Collar Clips:<o:p></o:p></span></b></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlVOKgjc6BqPs5Ve_BOTAmYUAwUMSyeT3yx7bctQ9IN_P2JU7nJeikOwX1jGsTz6L3XQ_O5xDQe-ee1fG3Ju14Y6MvlDAKgHhU5ob5E0MRn00Sc-tM3hNdMjuoeEvnFOI_XT11x4Mj1I4/s1600/s-l225.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlVOKgjc6BqPs5Ve_BOTAmYUAwUMSyeT3yx7bctQ9IN_P2JU7nJeikOwX1jGsTz6L3XQ_O5xDQe-ee1fG3Ju14Y6MvlDAKgHhU5ob5E0MRn00Sc-tM3hNdMjuoeEvnFOI_XT11x4Mj1I4/s200/s-l225.jpg" width="200" /></a></div>
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<span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">If you are going to add plates to your barbell, you </span><b><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">must use barbell clips </span></b><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">to
hold them in place, otherwise they will fall of the ends once you start moving
the barbell around.<o:p></o:p></span></div>
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<b style="line-height: 27pt;"><u><span style="font-family: "helvetica" , "sans-serif"; font-size: 16.5pt; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;">Benches:</span></u></b></div>
<div class="MsoNormal" style="background: whitesmoke; line-height: 20.25pt; margin-bottom: 6.75pt;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">These will probably be scattered throughout the free
weights section and have a plethora of uses. There are </span><b><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">flat</span></b><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> </span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">benches, </span><b><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">incline</span></b><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> </span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">benches,
and </span><b><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">decline
benches. </span></b><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">“Olympic style” benches mean that there is a barbell rack
attached to the bench.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: whitesmoke; line-height: 20.25pt; margin-bottom: 6.75pt;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Olympic benches are for barbell exercises, while benches
with no racks are generally for dumbbell & bodyweight exercises.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: whitesmoke; line-height: 27.0pt; margin-bottom: 7.5pt; mso-outline-level: 2;">
<b><span style="font-family: "helvetica" , "sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";">Flat Bench:<o:p></o:p></span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwe5Npe-QVKbhyZaC92Q-cc_-of270ACD2Q_1SEBh6xABHAAUbtKzqKJ6SzkOeaBjnR4moqU_a25iVj67Swd_rDh33Zmi-AygQS-71rSj0FzsnawaPwGRpbeAPiCcLISzfHKut5YqYozI/s1600/adidas_flat_training_bench_adidas_flat_training_bench_300x300.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwe5Npe-QVKbhyZaC92Q-cc_-of270ACD2Q_1SEBh6xABHAAUbtKzqKJ6SzkOeaBjnR4moqU_a25iVj67Swd_rDh33Zmi-AygQS-71rSj0FzsnawaPwGRpbeAPiCcLISzfHKut5YqYozI/s320/adidas_flat_training_bench_adidas_flat_training_bench_300x300.jpg" width="320" /></a></div>
<div class="MsoNormal" style="background: whitesmoke; line-height: 20.25pt; margin-bottom: 6.75pt;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">These benches are the most versatile, and can be used to
support you in a huge variety of exercises.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: whitesmoke; line-height: 20.25pt; margin-bottom: 6.75pt;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">To give you a few ideas, flat benches can be used for</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> Bulgarian split squats</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">,</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> bench triceps dips</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">,</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> decline push ups</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">,</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> chest presses</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">,</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> dumbbell rows</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">, and more.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: whitesmoke; line-height: 27.0pt; margin-bottom: 7.5pt; mso-outline-level: 2;">
<b><span style="font-family: "helvetica" , "sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";">Incline Bench:<o:p></o:p></span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHB6F56ne3VbjGz8aCByKC4GXjxuHJvkYzQ22ovx0OnqnQhfMwh6rhcmSm4_Z0mJRfMcg7wCmbwPD3nUlKu3GxXAfgMew91_1s8hC3peN7CoYjrNAycvIjn3zS3JEMkGjXD0_XmdyG0rk/s1600/gym+bench3_render.jpgd3c3632c-1c1b-4999-b520-4a8dc6765d24Large.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHB6F56ne3VbjGz8aCByKC4GXjxuHJvkYzQ22ovx0OnqnQhfMwh6rhcmSm4_Z0mJRfMcg7wCmbwPD3nUlKu3GxXAfgMew91_1s8hC3peN7CoYjrNAycvIjn3zS3JEMkGjXD0_XmdyG0rk/s320/gym+bench3_render.jpgd3c3632c-1c1b-4999-b520-4a8dc6765d24Large.jpg" width="320" /></a></div>
<div class="MsoNormal" style="background: whitesmoke; line-height: 20.25pt; margin-bottom: 6.75pt;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">These benches are for performing exercises while you sit,
the advantage being back support.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: whitesmoke; line-height: 20.25pt; margin-bottom: 6.75pt;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Exercises you can do on the incline bench includes</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> shoulder presses</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">,</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> incline bench presses</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">, and</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> dumbbell flys</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: whitesmoke; line-height: 27.0pt; margin-bottom: 7.5pt; mso-outline-level: 2;">
<b><span style="font-family: "helvetica" , "sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";">Decline Bench:<o:p></o:p></span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHZkJMfnXvbmYUxdiUggu8g83srNUG8r5d2nG8Vv6S5ZbRl2TtcGwH9ohkADUhjL2uqoEOBH0TZOpuG6hTGxucPVGufolgIxYbIHuBXSKlv8Ck0614dGjddRLwl0HBQnE4NQpVwEmltGU/s1600/images+%25282%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHZkJMfnXvbmYUxdiUggu8g83srNUG8r5d2nG8Vv6S5ZbRl2TtcGwH9ohkADUhjL2uqoEOBH0TZOpuG6hTGxucPVGufolgIxYbIHuBXSKlv8Ck0614dGjddRLwl0HBQnE4NQpVwEmltGU/s1600/images+%25282%2529.jpg" /></a></div>
<div class="MsoNormal" style="background: whitesmoke; line-height: 20.25pt; margin-bottom: 6.75pt;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">These are benches for performing exercises during which
your head is below your feet.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: whitesmoke; line-height: 20.25pt; margin-bottom: 6.75pt;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Exercises include</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> decline
sit ups</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> and </span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">decline
triceps extensions</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">.<o:p></o:p></span></div>
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<b style="line-height: 27pt;"><span style="font-family: "helvetica" , "sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";">Olympic Bench:</span></b></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSdVvDjaCZhjH8Wfe2MnRzaGKijNkgOiWjC5VBmZ27_8fTJ1g81blH_anwIZT_K3rDIGyU04ui5IyS3mbDS0qfUDbJFCxsp9Pix1MsPEZOiKP_NLLKhfpIU18GU_emoaHpPIDueU281Qc/s1600/images+%25285%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="226" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSdVvDjaCZhjH8Wfe2MnRzaGKijNkgOiWjC5VBmZ27_8fTJ1g81blH_anwIZT_K3rDIGyU04ui5IyS3mbDS0qfUDbJFCxsp9Pix1MsPEZOiKP_NLLKhfpIU18GU_emoaHpPIDueU281Qc/s320/images+%25285%2529.jpg" width="320" /></a></div>
<div class="MsoNormal" style="background: whitesmoke; line-height: 20.25pt; margin-bottom: 6.75pt;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">These are most commonly used for</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> bench presses</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">. However, some
Olympic benches are adjustable to be incline and decline, as well as flat. On
those Olympic benches you have more choices for exercises, such as</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> incline military presses</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> or</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> decline bench presses</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">.<o:p></o:p></span></div>
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<span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> </span><b style="line-height: 27pt;"><span style="font-family: "helvetica" , "sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";">Hyper Extension Bench aka Roman Chair:</span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKwAcmbrcd3LTmhpCvmJXppXyn16sBDcK3YFheaQLOrJJkqJ-lsNQD5bvDEcSYWacs_j3zDA8qYPf7B7sEz5U_knFlC6eaZjDslQ797TfilwUROsZVU2y3ihdCFD4DvYAFQQY7CAZQTBU/s1600/roman_chair_weightlifting_guide.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKwAcmbrcd3LTmhpCvmJXppXyn16sBDcK3YFheaQLOrJJkqJ-lsNQD5bvDEcSYWacs_j3zDA8qYPf7B7sEz5U_knFlC6eaZjDslQ797TfilwUROsZVU2y3ihdCFD4DvYAFQQY7CAZQTBU/s1600/roman_chair_weightlifting_guide.jpg" /></a></div>
<div class="MsoNormal" style="background: whitesmoke; line-height: 20.25pt; margin-bottom: 6.75pt;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">This confusing looking bench is for strengthening your
core & back muscles. Use this bench by hooking your feet around the
rollers, and resting your thighs on the padding, so that your torso hangs off
the bench (here is a</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> picture</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> of
how to sit on the roman chair).<o:p></o:p></span></div>
<div class="MsoNormal" style="background: whitesmoke; line-height: 20.25pt; margin-bottom: 6.75pt;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">You can do</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> GHD sit
ups </span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">or</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> back
extensions </span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">on the roman chair.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: whitesmoke; line-height: 27.0pt; margin-bottom: 7.5pt; mso-outline-level: 2;">
<b><span style="font-family: "helvetica" , "sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";">Preacher Bench:<o:p></o:p></span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9IzRjR5-OO35qFej7iNleYeyUQs0v4Ju1K7HlFhuvAFDfEJTlBjV28TOs6omFaxnrMRfLA4c5uS2Oj31_g8ajjqxUPZhKRKUhLmWQe_cv1ORAWv0QIT9n_wVb59xRow50pwdupPFBHfE/s1600/images+%25284%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9IzRjR5-OO35qFej7iNleYeyUQs0v4Ju1K7HlFhuvAFDfEJTlBjV28TOs6omFaxnrMRfLA4c5uS2Oj31_g8ajjqxUPZhKRKUhLmWQe_cv1ORAWv0QIT9n_wVb59xRow50pwdupPFBHfE/s1600/images+%25284%2529.jpg" /></a></div>
<div class="MsoNormal" style="background: whitesmoke; line-height: 20.25pt; margin-bottom: 6.75pt;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">This is a bench with an angled pad for you to rest your
upper arms on for stability during bicep exercises. You can use either
dumbbells or a barbell for</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> bicep curls
on the preacher bench</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: whitesmoke; line-height: 27.0pt; margin-bottom: 7.5pt; mso-outline-level: 1;">
<b style="line-height: 27pt;"><span style="font-family: "helvetica" , "sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";">Squat Rack:</span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgg8tSYM32kMnBOaiWdXd0KcAZsq3wvLDTjx1dQo7pQFBCMO4y9Lhqtk1U7XkH7z5T09rCMdzufFqBWqmeAwbkBtTPSsBkbh3bu6z63EPQhCNeZ4E1LMYjMe7EdJ8gjfg2leYWzs_j-No4/s1600/images+%25283%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgg8tSYM32kMnBOaiWdXd0KcAZsq3wvLDTjx1dQo7pQFBCMO4y9Lhqtk1U7XkH7z5T09rCMdzufFqBWqmeAwbkBtTPSsBkbh3bu6z63EPQhCNeZ4E1LMYjMe7EdJ8gjfg2leYWzs_j-No4/s1600/images+%25283%2529.jpg" /></a></div>
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<span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">The squat rack is for squatting, obviously. The basic
squat rack will have pegs on the side for holding plates, hooks for storing the
barbell, and two spotter “arms”. The spotter arms are there the catch the
weight in case you fail on a squat.<o:p></o:p></span></div>
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<span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">However, along with</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> back</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">,</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> front</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">, and</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> overhead squats</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">, it is also
socially acceptable at the gym to use the squat rack as a station for</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> deadlifts</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">,</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> cleans</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">,</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> thrusters</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">, and other Olympic
lifts. To do lifts other than squats, simply back out of the range of the
spotter arms. Keep in mind that if you do so, you must be much more careful
because there is no spotter if you drop the barbell.<o:p></o:p></span></div>
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<b style="line-height: 27pt;"><span style="font-family: "helvetica" , "sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";">Power Rack:</span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmBQulYole-XB_pWVb5Eb5ULF4TdPMLcOGOvF3E4OVL43SU33osicjT4AWzqt8KEI0mXQ85IDNsZNw9kAfZhirgfU50kCh0ga46wLmErHsag4fmAERsirKGzJY2amO1Q3hRdXLKWId-Qc/s1600/images+%25286%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmBQulYole-XB_pWVb5Eb5ULF4TdPMLcOGOvF3E4OVL43SU33osicjT4AWzqt8KEI0mXQ85IDNsZNw9kAfZhirgfU50kCh0ga46wLmErHsag4fmAERsirKGzJY2amO1Q3hRdXLKWId-Qc/s1600/images+%25286%2529.jpg" /></a></div>
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<span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">The power rack is probably the single most versatile piece
of equipment at the gym. A good power rack will include a pull up bar, dip
bars, and spotter arms/hooks that are </span><i><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">adjustable</span></i><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">.
This is a big deal because unlike the fixed spotters of the squat rack,
spotters that are adjustable to any height for any exercise means you can
safely do almost every heavy lift alone.<o:p></o:p></span></div>
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<span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Any barbell exercise can be done in the power rack, but it
is considered “rude” to do isometric exercises (such as bicep curls) in the
rack. The power rack should be used for heavy, multi-joint lifts that require a
spotter.<o:p></o:p></span></div>
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<b style="line-height: 27pt;"><span style="font-family: "helvetica" , "sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";">Smith Machine:</span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnos8uiw_7etVWlB8hxczhBO8PMbGQo_yHNp6Xoi3Ezcj4rolhpZneyJcFzbDQb9oJlYo1MmJP9BMNMg-bGmr1FTpSXhtL1Rq8de4qLKy9CtyIjNGR_tYOd08mxw3MPGvYFvjGYFKki9I/s1600/images+%25287%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnos8uiw_7etVWlB8hxczhBO8PMbGQo_yHNp6Xoi3Ezcj4rolhpZneyJcFzbDQb9oJlYo1MmJP9BMNMg-bGmr1FTpSXhtL1Rq8de4qLKy9CtyIjNGR_tYOd08mxw3MPGvYFvjGYFKki9I/s1600/images+%25287%2529.jpg" /></a></div>
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<span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">The Smith machine is a cross between a machine and a free
weight barbell. It is a barbell that slides on a fixed rail, and can lock into
certain places on the track. there is a simple J-hook locking mechanism that
acts as a spotter. The Smith machine is good for exercises in which the barbell
moves only along the vertical plane. For instance, this would be a horrible
choice for practicing</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> snatches</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">,
but a good choice for</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> bench presses</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">.<o:p></o:p></span></div>
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<b style="line-height: 27pt;"><span style="font-family: "helvetica" , "sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";">Captains Chair:</span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3gn1wJC434W8oE5ktgXup51_K_Q4h2KSaf6ZxSiAhh1yR8S9Ov0-0PgJXD7ChOPx6aGjZ1gcl-uDULEz8Eth8QPKro9zdQP9_yRE0ZlBvJwFTdu07yKpZ755MknCM4x_vlfz0292L55M/s1600/captainschair.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3gn1wJC434W8oE5ktgXup51_K_Q4h2KSaf6ZxSiAhh1yR8S9Ov0-0PgJXD7ChOPx6aGjZ1gcl-uDULEz8Eth8QPKro9zdQP9_yRE0ZlBvJwFTdu07yKpZ755MknCM4x_vlfz0292L55M/s1600/captainschair.jpg" /></a></div>
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<span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Any good gym should have at least two of these. A captains
chair will have a pull up bar, dip bars, and back & arm padding (the
“chair” part) for leg raises. Here is a</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> picture</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> of
how to use the captains chair for leg raises.<o:p></o:p></span></div>
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<b style="line-height: 27pt;"><span style="font-family: "helvetica" , "sans-serif"; font-size: 15.0pt; mso-fareast-font-family: "Times New Roman";">Pull Up / Dip Station:</span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSOU9bYH16NEwaYzmlHItZy7rhs_1xPgU7AT_YhoUwP-5WpSBTQLHcwiakvRXQPLJwOrRec4a7v-nnlgDeCG5AEzsLhmiKLLhowv1g2ChPTDJabKrdYUTV6bIHB24nszl2ooACcUobBRs/s1600/61m6uErbFAL._SY355_.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSOU9bYH16NEwaYzmlHItZy7rhs_1xPgU7AT_YhoUwP-5WpSBTQLHcwiakvRXQPLJwOrRec4a7v-nnlgDeCG5AEzsLhmiKLLhowv1g2ChPTDJabKrdYUTV6bIHB24nszl2ooACcUobBRs/s320/61m6uErbFAL._SY355_.jpg" width="320" /></a></div>
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<span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">These are less common in gyms, as there are usually
multiple other pieces of equipment with pull up and dip bars attached. However,
if you see an object like this, it is for pull ups and dips.<o:p></o:p></span></div>
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thalapadhttp://www.blogger.com/profile/07803719370059899373noreply@blogger.com2tag:blogger.com,1999:blog-2087649066433305188.post-27799132667858719922015-11-23T00:02:00.003-08:002015-11-23T00:02:51.749-08:00<div dir="ltr" style="text-align: left;" trbidi="on">
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<b><span style="font-family: "helvetica" , "sans-serif"; font-size: 16.5pt; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;">Introduction
to the Gym:<o:p></o:p></span></b></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYKhv6pzxY5sN60N72QWT6_X33OSdQsf2Y7KVBrCWd6FRqcV6B4fa9ytu9inlv3vexoXTzxS4TgmvS9i-cXr-3g4LmQzZ-TrFGdnDw2bXvD0D3aYfOrWcDpy-VYv06rsQN5876WAbQmgc/s1600/the-gym.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYKhv6pzxY5sN60N72QWT6_X33OSdQsf2Y7KVBrCWd6FRqcV6B4fa9ytu9inlv3vexoXTzxS4TgmvS9i-cXr-3g4LmQzZ-TrFGdnDw2bXvD0D3aYfOrWcDpy-VYv06rsQN5876WAbQmgc/s320/the-gym.jpg" width="320" /></a></div>
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<b><span style="font-family: "helvetica" , "sans-serif"; font-size: 16.5pt; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;"><br /></span></b></div>
<div class="MsoNormal" style="background: whitesmoke; line-height: 20.25pt; margin-bottom: 6.75pt;">
<span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">If you like variety among your workouts, then the gym is
the place for you. Different gyms will have different features, however, most
will include the following sections:<o:p></o:p></span></div>
<div class="MsoNormal" style="background: whitesmoke; line-height: 20.25pt; margin-bottom: 6.75pt;">
<b><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Cardio machines:</span></b><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> These
will help you improve your cardiovascular fitness through sustained,
low-intensity aerobic exercise.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 10.0pt; letter-spacing: .1pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 13.5pt; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";">Common cardio machines include: Ellipticals, treadmills,
stair climbers, and</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> rowing machines.</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: whitesmoke; line-height: 20.25pt; margin-bottom: 10.5pt; margin-left: 18.75pt; mso-list: l0 level1 lfo1; mso-margin-top-alt: auto; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 10.0pt; letter-spacing: .1pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 13.5pt; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">HIIT Workouts </span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";">are some
of the most effective cardio workouts for losing weight.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: whitesmoke; line-height: 20.25pt; margin-bottom: 10.5pt; margin-left: 18.75pt; mso-list: l0 level1 lfo1; mso-margin-top-alt: auto; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 10.0pt; letter-spacing: .1pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 13.5pt; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Ladder Workouts </span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";">are great
for building endurance & stamina.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 10.0pt; letter-spacing: .1pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 13.5pt; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";">A</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> 15-minute Beginner
Treadmill Running Workout.</span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: whitesmoke; line-height: 20.25pt; margin-bottom: 6.75pt;">
<b><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Weight machines:</span></b><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> </span><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">These are great for helping beginners
build muscle when starting at ground zero. The daily routine workouts with good
proteins intake are helpful in building muscles.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: whitesmoke; line-height: 20.25pt; margin-bottom: 6.75pt;">
<b><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Free weights:</span></b><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> A
step-up in difficulty from weight machines, free weights are used in strength
training.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="background: whitesmoke; line-height: 20.25pt; margin-bottom: 6.75pt; mso-add-space: auto; mso-list: l2 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 13.5pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-family: "georgia" , serif; font-size: 13.5pt;">Whole Body Free Weight
Workout: Do 3 sets of 10 reps at your max weight for a full workout. Some of
the workouts are…,<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="background: whitesmoke; line-height: 20.25pt; margin-bottom: 6.75pt; mso-add-space: auto; mso-list: l2 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 13.5pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-family: "georgia" , serif; font-size: 13.5pt;">Squats , Hanging leg
raise , Pull ups.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: whitesmoke; line-height: 20.25pt; margin-bottom: 6.75pt;">
<b><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Aerobics classes and studio: </span></b><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">A
fun, instructor-led way to burn calories, increase flexibility, and tone
muscles.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="background: whitesmoke; line-height: 20.25pt; margin-bottom: 10.5pt; margin-left: 18.75pt; mso-list: l1 level1 lfo2; mso-margin-top-alt: auto; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 10.0pt; letter-spacing: .1pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 13.5pt; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "georgia" , "serif"; font-size: 13.5pt; letter-spacing: .1pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";">Common aerobics classes include: Pilates, Yoga, Step,
Kickboxing, Boot Camp, Zumba, and Cycling.<o:p></o:p></span></div>
</div>
thalapadhttp://www.blogger.com/profile/07803719370059899373noreply@blogger.com0