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THE BEST LEGS WORKOUTS

This comprehensive lower-body assault will help you improve your leg-training workout. There is a thin line between overtraining and undertraining your legs. Surprisingly, the majority of us fall into one of the two groups. That issue may be brought back to a single question: what kind of lower body workouts do you perform? And how are you exercising your legs? Leg exercises are approached differently by various people. First, there's the man who spends 45 minutes at the power rack performing squats before going on to the rest of his 90-minute quad exercise. Then there's the person who believes that a suitable lower-body workout for legs consists of a machine-only session during which he hardly breaks a sweat. “Most guys don't know that their lower-body exercises should definitely be more middle of the road,” says Gunnar Peterson, CSCS, a Hollywood-based trainer. “They either attempt to perform pro bodybuilder routines once a week and end up hobbling around like James Caan in Misery, or they do a leg extension/curl combo every three days and assume they're done with lower-body workouts for legs. However, you should strike a balance between the two so that you can workout your legs with moderate intensity twice a week.” THE USE OF MULTI-JOINT MOVES IS ESSENTIAL Following a split that requires you to train legs one day per week would cripple you with 20 sets at maximum weight and prevent you from advancing as much as you could.” Peterson has nothing against extensions and curls, but a good lower-body exercise for legs regimen should include multi-joint activities like lunges, squats, and step-ups. These workouts target not just the quadriceps and hamstrings, but also the glutes, a bodypart that is rarely mentioned among males until it involves people of the opposing gender. “The glutes are one of the largest muscular groups in the body, and it is irresponsible not to train them,” Peterson adds. “Read a women's magazine — that's the playbook of the other squad. Women will notice your glutes before they see your firearms. In addition, exercising the glutes increases metabolism by activating such big muscles.”
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5 Rutinas Efectivas Y Sencillas Para Fortalecer La Parte Superior Del Cuerpo

Hay miles de formas de entrenar la resistencia . Siempre que trabaje duro y de manera segura, documente los resultados, permita suficiente tiempo de recuperación entre entrenamientos y luego entrene progresivamente, el entrenamiento de resistencia funcionará dentro de su dotación genética y hábitos de ingesta nutricional. Con respecto a la parte superior del cuerpo, puede usar una variedad de herramientas y protocolos de sobrecarga para abordar los músculos de la parte superior del cuerpo: los pectorales, deltoides, dorsales, trapecios, bíceps, tríceps y otras estructuras musculares asociadas. Hay prensas de pecho, inclinadas y por encima de la cabeza, fondos, jalones, filas bajas y filas verticales, y una variedad de ejercicios directos de bíceps y tríceps usando barras, mancuernas y máquinas de carga de platos o selectores. Y estos se pueden hacer para repeticiones altas, medias y bajas, o una combinación de ellas, utilizando varios protocolos de sobrecarga. Puede ser abrumador con tantas opciones. Entonces, aquí hay cinco rutinas infalibles para la parte superior del cuerpo que pueden ser parte de cualquier programa de fuerza, potencia, pérdida de peso y / o acondicionamiento físico general. Le prometo que si usa estas rutinas de manera constante, trabaja tan duro como puede y se recupera entre los entrenamientos, verá resultados garantizados. Pautas generales de entrenamiento Complete el entrenamiento en el formato de orden de ejercicio que se indica (observe los ejemplos A y B). INSERTAR SUS OPCIONES DE EJERCICIO EN EL FORMULARIO DE ENTRENAMIENTO. Trabaje para lograr una sobrecarga muscular con una resistencia que se ajuste a las prescripciones de ejercicio (Rx) enumeradas.
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