Живу на форуме Сообщений: 228 Зарегистрирован: 06 Сентября 2016, 11:11:08 Статус: offline
^ наверх ^
Опубликовано 14 Октября 2016, 13:01:49
Our plan to help you build your best body for life Patrice Evra Juventus Jersey , you improved your core strength and boosted muscler endurance. If you follow it faithfully, you left your ego in your gym locker and use light weights for high-rep sets, concentrating on conditioning the smaller muscles that stabilize your joints. We're sure it wasnt the most fun you've ever had in the gym, but it was a necessary start. Be ready to reap the benefits of the foundation you're going to build. BEACH-BODY DIRECTIONS: Frequency: Perform each workout once a week, resting at least a day between each session. You'll complete three workouts per week. Though many of the exercises will be the same, you'll perform a slightly different workout each session. How To Do It: Perform the exercises as straight sets, completing all the prescribed sets for an exercise before moving on. Weight: Choose the heaviest weight that allows you to complete all the prescribed repitions for each set. THE ETERNAL BEACH-BODY PLAN: 1) CABLE FLY: Attach a D handle to the low pulleys of two facing cable stations, and roll a flat bench in between them. Grab a hancle in each hand and lie back on the bench, and then press the handles straight up in front of you so that your palms face each other (you should feel the cables trying to pull your arms apart). Begin moving your arms apart and in a downward arc-keeping a slight bend in your elbows. Your chest should feel stretched in the bottom position. Squeeze your chest muscles to return to the starting position. That's one rep. Do not allow your shoulders to be ouverstretched in the bottom poition. SETS: 2 REPS: 10 REST: 30 Seconds 2) INCLINE CABLE FLY: Set up as you did for the cable fly, but adjust the bench to a 45-degree incline. Perform the fly movement the same way as described above. Do not allow your hands to touch in the top postion. SETS 2 REPS: 10 REST: 30 Seconds 3) DUMBELL SHOULDER PRESS: Sit on a bench and incline the back so that it supports your upper body. Hold a dumbell in each hand at shoulder level, and press the weights straight overhead. Lower them back down. That's one rep. Do not allow the weights to touch. SETS: 2 REPS: 10 REST: 30 Seconds 4) CABLE LATERAL RAISE: Attach a D-Handle to the low pulley of a cable station and grab it with one hand, your palm facing the machine. Take a few steps away from the machine and stand perpendicular to it, so that there is tension on the cable. Raise your arm up until it's parallel to the floor, and then lower it back to the starting position. That's one rep. Complete 10 reps and then repeat on the opposite arm. Do not twist your torso in order to lift the weight. SETS: 2 REPS: 10 REST: 30 Seconds 5) BENTOVER CABLE LATERAL RAISE: Grab the ends of two opposing low-pulley cables in each hand, your palms facing the machines. Keeping your lower back in its natural arch, bend forward at the hips until your torso is just above parallel to the floor. Raise your arms up until they're parallel to the floor. Lower them back to the starting position. That's one rep. Keep your upper body parallel to the floor. SETS: 2 REPS: 10 REST: 30 Seconds 6) WIDE-GRIP LAT PULLDOWN: Sit at a lat-pulldown station and grab the handle outside shoulder width. Pull the bar down to your collarbone and then reverse the motion to return to the starting position (but don't allow the weight you're using to rest on the stack). That's one rep. Don't sway back and forth SETS: 2 REPS: 10 REST: 30 Seconds 7) INCLINE DUMBBEL CURL: Set an adjustable bench to a 30-to-45-degree incline, grab a dumbbell in each hand and sit on the bench. Keeping your upper arms braced against your sides, curl the dumbbells as high as you can. Lower the weights back to the starting position. That's one rep. Keep your upper arms at your sides. SETS: 2 REPS: 10 REST: 30 Seconds 8) LYING BARBELL TRICEPS EXTENSION: Grab a straight bar with an overhhand grip and lie back on a bench. Press it overhead so that it is directly above your face. Keeping your upper arms in place, bend your elbows andlower the bar to your forehead. Extend your elbows to return to the starting postion. That 's one rep. Don't allow yor elbows to flare out to the sides. SETS: 2 REPS: 10 REST: 30 Seconds 9) DUMBBELL KICKBACK: Hold a dumbbell in each hand and keeping your lower back in its natural arch, bend forward at the hips until your torso is about parallel to the floor. Tuck your elbows against your sides and allow your forearms to hang, your palms facing the sides of your body. Simultaneously extend both elbows, raising the weights until they are in line with your torso. Reverse the motion to return to the starting position. That's one rep. Don't bend your knees to gather momentum. SETS: 2 REPS: 10 REST: 30 Seconds 10) STRAIGHT-LEG HIP EXTENSION: Lie on your left side on a flat bench with your left shoulder off the end and your right hand on a stool or Swiss ball for support. Keep your left leg straight. Straighten your right leg and extend it 90-degrees in front of you-then let it hang off the bench so that your foot just touches the floor. Raise your right leg as high as you can without shifting your hips (your left hip bone must remain in contact with the bench). Lower it back to the starting position. That's one rep. Complete 10 reps and then switch legs and repeat. Don't rest your foot on the floor in the bottom position. SETS: 2 REPS: 10 REST: 30 Seconds 11) SQUATS ON EQUILIBRIUM BOARD: Set up barbell on the supports of a squat rack and place an equilibrum board on the floor beneath you. Step underneath the bar, squeeze your shoulder blades together, and let the bar touch your upper traps. Grab the bar with your hands about 8 to 12 inches wider than shoulder width. Nudge
Регистрация 
