Warming up is an extremely important step before you commence any concentrated body-building. Effective
warm up activities such as star jumps, using the bike or treadmill and jogging
on the spot really get the blood pumping and increase the rate of your
heartbeat. Try to avoid days of no physical activity. Your body-building
warm-ups are great stand-alone activities on your off days. A quarter of an hour
before you start anything, drink water or a sports drink, and keep drinking all
the time you're active. Remember that sweating results in loss of fluid, and for
each 1% of body weight you lose due to sweating, your performance will be
lessened by 5%. So it's imperative that you keep drinking if you want to
maintain your stamina and enhance your performance.
Let's face it, there are very few of us who have spare hours every single day for body-building. In
reality you will probably get to go through this routine 2 to 3 times a week,
and that is the minimum requirement. The weight loadings you use will be
dependent on whether you are male or female, your size, strength and present
level of fitness. You will certainly see a marked increase in your particular
strength level after a month or even sooner. This will motivate you
tremendously. But when you first start Wholesale NFL Jerseys , only use light weights and concentrate on mastering correct
techniques.
After your initial warm-up, the largest muscle groups should be the next priority. Don't forget the advised order: warm-up, stretches,
exercises for the chest, shoulders, legs, biceps and finally the triceps. You
need to do 3 sets of 10 reps for each step. In between sets of exercises,
stretch the muscle group you are targeting at the time for increased growth, and
then rest for a minute or two. It works best when you get into a rhythm and keep
the times fairly similar, especially for the first month or two. This will
enable you to keep tabs on your personal improvement. It is a great idea to have
a training buddy with you as you will be able to encourage each other and call
each other to account for any missed days (or slack days!)
Ideally you will require some warm up equipment, a weight bench, a long barbell with a
variety of weight discs that can be easily changed and at least 2 small dumbells
for some one handed lifting exercises and a large exercise ball for seated
activities. All of this equipment can be purchased new from most large retail
stores or can be found incredibly cheaply at garage sales or in the second hand
for sale section of the local newspaper. Try ebay and other online auctions for
bargain prices. Larger machines can be inflexible, hard to store and require
lots of space. However Wholesale China Jerseys , if you have the room or already have one they will definitely do the job.
For your chest, commence exercising with bench presses on a flat bench. Then do some flys, laying flat on the bench with
comfortably weighted dumbells in both of your hands. Raise each dumbell above
the level of your chest then lower them at once to your side, like a giant clap,
all the while bending both elbows. Next do some seated flys. An exercise ball is
ideal for this: with a straight back lean forward and lift both dumbells to the
side. Again you'll need slightly bent elbows. Always move smoothly and ensure
that your grip is not too tight for comfort. Consciously tell yourself to loosen
your grip as you progress in your routine.
When working on shoulders, be conscious of very slow, steady movements. As is usually advised, you should do
three sets of ten reps for maximum benefit. First, straddle your bench and
choose a long barbell, lift it toward your chin, pause, then lift it as far up
as you can, stretching your arms Wholesale Jerseys From China , then slowly lower and go again. Next, repeat this idea only this time behind your neck. Then, one handed lifts. These involve starting at
your shoulders, lifting the dumbells past your ear and as far up as possible.
Next, lift both together. And to finish focussing on your shoulders, start with
the dumbells at your side and lift them outwards in a flapping action to just
above shoulder height, ensuring your elbows are slightly bent.
Legs. If you have a stationary bike, start with 1 minute of steady pedalling. Then sprint
for 10 seconds, slow for 10 seconds. Continue this for 2 minutes. Follow with 3
sets of leg raises. If you have a bench with leg raise bar, place the
appropriate weights on and complete 3 sets. One facing up and one facing down to
work the quads and the hamstrings. Finish with squats. In the first week or so
use no weights then progress to holding a weight disc across your chest. After a
few weeks, begin to use a barbell resting on your shoulders and gradually
increase the weight to a comfortable level. Overloading the bar is not wise and
will place unnecessary pressure on your knees. If joint pain is a problem to you
I would suggest taking a supplement containing the amazing combination
glucosamine and chondroitin. Arthtitis sufferers and those who've played a lot
of sport (including my father!) swear by it.
Biceps. Start with a longer barbell in a standing position and hold with palms facing forward and bar
resting on thighs. Curl the bar up to the chest holding the upper arm by your
side and moving the lower arm upward in
