Time is increasingly difficult in our busy schedules and it usually means that the excuses begin why we cannot do the gym. With this in mind I wanted to be able to give people a simple training plan that would be able to do at home in less than an hour. I designed this course with several directors in mind. The first is the major muscle groups organs, including the legs, arms, chest, back, shoulders and abs. "full workout routine"
Full Body Routine
The second is that this training has been developed around the principle of circuit training. This will make more efficient use of working time and allow a raised all-in-weight and aerobic exercise program. The third is that this program can be used by beginners to advanced. The weight and the intensity should be increased in order to make a more intense workout and taxes. I also designed this program with the idea that the athlete is familiar with the strength training of basic movements. "full workout routine"
Warning: Please consult a doctor before starting an exercise program or especially if you have an illness or injury or other condition that may give discomfort during exercise. "Full Body Routine"
To complete this workout, you will need to have a basic exercise equipment, including a barbell, dumbbells of various weights, a weight bench and exercise ball and a mat. Thera strips can be replaced by weight.
Full Body Routine
Throughout the workout, I have to keep in mind that they have to move from one exercise to another without rest. We try to get the heart rate at least 65% of maximum heart rate for age provided for this purpose with an ultimate goal of advanced fitness individuals reached 85% of age-predicted maximum heart rate fat burning . You can calculate your maximum heart rate by the formula: 220- (age) = age predicted maximum heart rate. "full workout routine"
The How to
Warm up with 5-10 minutes of cardio. This can be done by running on the spot or a minor impact on the heat try to alternate elevators knee or alternately kicking. "full body routine"
Do 2-3 sets of each exercise doing 12-15 repetitions of each exercise.
Start with squats. You can place a bar on the shoulders of the top / rear area, hold dumbbells in each hand. Bend your knees and lower into a squat. To do this exercise correctly, full body routine, remove the coccyx to the ground and do not let your knees over your toes. You may want to not bend your knees more than 90 degrees. "full workout routine"
Full Body Routine
Amid the series of squats, lateral shoulder raises. Keep lighter weights in each hand along his side. Bend your arms slightly and slowly lift the dumbbells at shoulder height. Lower the weight back on your side and repeat."Full Body Routine"
Full Body Routine
The next series of exercises consist of alternating between the bench press and bicep curls. For the bench press, lie on a bench or on the floor. Full workout routine. Keep Middleweight bar directly on the chest. Lower the bar to your chest until your elbows reach 90 degrees. Press the weights up to complete one repetition. Alternatively, you can use weights to vary the routine. "Full Body Routine"
Full Body Routine
Between bench presses games do bicep curls with dumbbells. Stand holding dumbbells at your side. Lift the dumbbells by bending your elbows but not move his arms behind his back. Also, do not swing or lean back. This should be a controlled movement counting two seconds up and 2 seconds at the bottom.
From there it moves alternating between 3 exercises including buttocks death barbell, dumbbell rows for your back, hamstrings and lower back, full body routine, and triceps dumbbell kickbacks. Begin this exercise by holding a heavyweight width bar with hands and feet apart. Hold the dumbbells in front of your thighs. Double hip and lower the weight to the floor while maintaining a bend in the knees, keeping your back flat and shoulders back. "Full Body Routine"
Return to the starting position to complete one repetition. After completing 12-15 repetitions of this exercise, skip to the helm. Holding the same weight curve forward at the hips at a 45-degree angle. Squeeze the back to pull the weight towards the belly. Lower and repeat. After completing the entire exercise, take a lighter weight, lean forward with elbows bent. Straighten your elbows to work the triceps. "Full Body Routine"
Full Body Routine
Finish the workout routine with some basic work. Alternate between contraction and extension of ball exercises. For the contraction of the ball are with exercise ball in the middle of the back / bottom. Prepare your abs to lift your shoulders the ball. Concentrate on driving your navel down to the ball. Lower and repeat. After completing 15-20 repetitions, move quickly to the rear extension. "Full Body Routine"
Lie face down on a stretcher and squeeze the lower back to lift the chest a few inches off the ground. Lower and repeat. "Full Body Routine"
This complete with training.
This is the best way to do Home Exercise, A Full Body Routine
Full Body Routine
The second is that this training has been developed around the principle of circuit training. This will make more efficient use of working time and allow a raised all-in-weight and aerobic exercise program. The third is that this program can be used by beginners to advanced. The weight and the intensity should be increased in order to make a more intense workout and taxes. I also designed this program with the idea that the athlete is familiar with the strength training of basic movements. "full workout routine"
Warning: Please consult a doctor before starting an exercise program or especially if you have an illness or injury or other condition that may give discomfort during exercise. "Full Body Routine"
To complete this workout, you will need to have a basic exercise equipment, including a barbell, dumbbells of various weights, a weight bench and exercise ball and a mat. Thera strips can be replaced by weight.
Full Body Routine
Throughout the workout, I have to keep in mind that they have to move from one exercise to another without rest. We try to get the heart rate at least 65% of maximum heart rate for age provided for this purpose with an ultimate goal of advanced fitness individuals reached 85% of age-predicted maximum heart rate fat burning . You can calculate your maximum heart rate by the formula: 220- (age) = age predicted maximum heart rate. "full workout routine"
The How to
Warm up with 5-10 minutes of cardio. This can be done by running on the spot or a minor impact on the heat try to alternate elevators knee or alternately kicking. "full body routine"
Do 2-3 sets of each exercise doing 12-15 repetitions of each exercise.
Start with squats. You can place a bar on the shoulders of the top / rear area, hold dumbbells in each hand. Bend your knees and lower into a squat. To do this exercise correctly, full body routine, remove the coccyx to the ground and do not let your knees over your toes. You may want to not bend your knees more than 90 degrees. "full workout routine"
Full Body Routine
Amid the series of squats, lateral shoulder raises. Keep lighter weights in each hand along his side. Bend your arms slightly and slowly lift the dumbbells at shoulder height. Lower the weight back on your side and repeat."Full Body Routine"
Full Body Routine
The next series of exercises consist of alternating between the bench press and bicep curls. For the bench press, lie on a bench or on the floor. Full workout routine. Keep Middleweight bar directly on the chest. Lower the bar to your chest until your elbows reach 90 degrees. Press the weights up to complete one repetition. Alternatively, you can use weights to vary the routine. "Full Body Routine"
Full Body Routine
Between bench presses games do bicep curls with dumbbells. Stand holding dumbbells at your side. Lift the dumbbells by bending your elbows but not move his arms behind his back. Also, do not swing or lean back. This should be a controlled movement counting two seconds up and 2 seconds at the bottom.
From there it moves alternating between 3 exercises including buttocks death barbell, dumbbell rows for your back, hamstrings and lower back, full body routine, and triceps dumbbell kickbacks. Begin this exercise by holding a heavyweight width bar with hands and feet apart. Hold the dumbbells in front of your thighs. Double hip and lower the weight to the floor while maintaining a bend in the knees, keeping your back flat and shoulders back. "Full Body Routine"
Return to the starting position to complete one repetition. After completing 12-15 repetitions of this exercise, skip to the helm. Holding the same weight curve forward at the hips at a 45-degree angle. Squeeze the back to pull the weight towards the belly. Lower and repeat. After completing the entire exercise, take a lighter weight, lean forward with elbows bent. Straighten your elbows to work the triceps. "Full Body Routine"
Full Body Routine
Finish the workout routine with some basic work. Alternate between contraction and extension of ball exercises. For the contraction of the ball are with exercise ball in the middle of the back / bottom. Prepare your abs to lift your shoulders the ball. Concentrate on driving your navel down to the ball. Lower and repeat. After completing 15-20 repetitions, move quickly to the rear extension. "Full Body Routine"
Lie face down on a stretcher and squeeze the lower back to lift the chest a few inches off the ground. Lower and repeat. "Full Body Routine"
This complete with training.
This is the best way to do Home Exercise, A Full Body Routine
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