Showing posts with label Pilates Workout. Show all posts
Showing posts with label Pilates Workout. Show all posts

A Workout Routine For Muscle Growth

A Workout Routine For Muscle Growth
When building muscle, failure is a good thing. I know that sounds weird, but, we actually want our muscles to go all the way to failure. As always, if you are starting a new workout routine, it's best to consult your doctor before starting.
If you have never lifted weights before, don't just rock into the gym and go to muscle failure. Start out slowly, or you could injure yourself. You can always consult a professional Personal Trainer in your gym. Don't be afraid to ask questions. They are always happy to help.
Once you've established your work out, and you are able to do a good hard routine, you can begin to build muscle. You want to go very heavy in your weight, only if your form is good, and low repetitions. For instance, you can go for 6 to 10 repetitions.
By good form, I am talking about isolating each muscle group. For instance, if you are a doing a bicep curl, you want to take every other muscle out of play except for the bicep. You want ONLY the bicep to do the work.
 The minute you start to swing the weight up by moving your upper body backwards, you are recruiting the lower back muscles to do the work. You are also using momentum to do the work rather than forcing the bicep to do it.
 Also, if you swing the arm forward, you are now using the shoulder muscle's to do the work of the biceps. If you need to swing your upper body, or you recruit your shoulder muscle's for a bicep curl, then, that is a good indication that you need to lower your weight.
For muscle building, we want to go to muscle failure. What this means is that by the 6th to 10th repetition, you physically can not lift the weight. Using the bicep curl for an example (as above), you want to keep proper form, and don't recruit any other muscle. So, in using your bicep, you want your bicep to fail, rather than using momentum or muscle recruiting.
When putting together a workout routine for muscle building, you want to choose muscle groups that go together. For instance, back and chest, shoulders and triceps, legs and biceps. So, by this model, you would do back and chest on Monday, Shoulders and Triceps on Tuesday, Legs and Biceps on Wednesday, then start over again on Thursday with back and chest. Friday would be shoulders and triceps. Then, take two days off. The following Monday, you would do Legs and Biceps, and keep continuing like that.
You would choose three different exercises for each muscle group and do three sets each. So, an example would be for shoulders and triceps. Overhead shoulder press, then tricep dips. Shoulder pulls with a bar, then tricep kickbacks with a free weight. Side shoulder squeezes, then tricep rope pull downs.

Do Your Home Workout Routines More Often for Best Results

Do Your Home Workout Routines More Often for Best Results
When planning home workout routines, many people want you to believe that you should be working out for 30 minutes a day, all 7 days of the week. It's just how the information has trickled down to us.
Personally, I think this is for robots.
You don't need to workout that much to feel better and have more energy.In fact, fitness success--and some good home workout routines--hinge on your ability to forget working out for a certain period of time.
No more 5 times a week for 60 minutes or 3 times a week for 90 minutes. What you need to focus on is working out frequently throughout the week.
This may seem groundbreaking to you... and it is.
I want exercise and some home workout routines to be a regular part of your day. Just like eating, showering and sleeping.
It was like this for those as little as a century ago. They would exercise all day long. Walk to the store, do the laundry, work in the field, the factory--most of this work was labor. No one really ever went to the gym and worked out for hours on end.
Unfortunately, those times have passed. We have computers, office buildings and cars. Plus, we seem to think that we have certain time restraints and commitments that don't allow us the time to exercise. Which is another issue in itself!
So, yes, you're busy and don't have time to go to the gym. That's fine. But I bet there are times when you could sneak in a few squats, stretches and dips. In fact, there are probably 10-15 times during that day that you can squeeze out a few mintues of a home workout routine that is flexible and easy to do.
What I'm asking you to do is equate those down times as an opportunity to put in a minute or two of exercise. By the end of the day, you'll feel great knowing that you've put in a good amount of time exercising. Time that you thought you never had!
Will you still burn fat exercising this way? You bet! Your frequent motion will allow your body to up its metabolism, burning calories faster so you can lose weight.
Put together 4-5 solid home workout routines and you'll quickly realize that the time you have to do them magically appears, plus having the freedom to know that you can exercise in small clips will help erase your chances of failure and get you feeling great in no time!

Bodybuilding Workout Routines - A Beginner's Guide

Bodybuilding Workout Routines - A Beginner's Guide
As a newcomer to bodybuilding, you can often feel overwhelmed by the books, DVD's and countless guides available. So where do you start? The first thing you should do, before attempting any strenuous exercise, is consult your doctor. The chances are that he will be happy that you are embarking on an exercise program. It's a good idea to show him an example of your bodybuilding workout routine so that he knows exactly what you'll be doing.
Bodybuilding consists of progressive resistance exercises which, typically, involve free weights such as barbells and dumbbells., to build muscle and strength. The good thing about using free weights is that your lifting can be tailored to your existing strength levels. Weights come in discs as small as 1¼ pounds to 50 pounds. Power lifters have even heavier discs, but the novice need not bother himself with this.
Now that you've decided to embark on your training regime you need to think about safety. Your lifting will be tailored to your strength levels and therefore will be very safe (as long as you don't try to overdo it). That said, however, it is always advisable to train with a partner so he can spot for you.
You should always complete a thorough warm up before you exercise. A good warm up will lessen the chances of injury. When beginning an exercise you should begin with a moderate weight and high repetitions. 
So if you normally bench 150 pounds for three sets of ten then you should warm up with 75 pounds for one set of 20 reps. In addition to warming up before each different exercise you should also stretch and warm up your circulatory system by doing skipping or running on the spot. A good warm up cannot be emphasized enough.
















5 myths about the Pilates you need to know

What do Gwyneth Paltrow, Madonna and many famous basketball players have in common? Everyone is doing Pilates! The truth is that Pilates has become one of the most popular exercise methods and that is why there are myths and misunderstandings around it. We clear everything down below:
Pilates Workout , Pilates Workout , Pilates Workout
Myth 1: Pilates is a good way to lose pounds
According to research, Pilates is not directly associated with burning calories, but by strengthening the torso, increasing body elasticity and reducing injuries, which helps you exercise more often.
5 myths about the Pilates

Myth 2: Pilates is only for women

Apart from the fact that Joseph Pilates is the father of this method, there are many athletes and celebrities around the world, such as Lebron James, Kobe Bryant, Tiger Woods and Hugh Grant who make Pilates for strength, flexibility and better functioning.
5 myths about the Pilates

Myth 3: You need special machines to make Pilates
The truth is that a type of Pilates needs machines, but for the most part, the most basic exercises can be done in a simple mat.
5 myths about the Pilates

Myth 4: Pilates will strengthen you
It depends on what you do and what you are doing. If you only focus on strengthening the abdomen, back and waist, this is certainly not enough, so the combination of Pilates types is the best choice for strengthening the whole body.
5 myths about the Pilates

Myth 5: Pilates does good only to your body
In addition to gymnastics, a good Pilates workout must include and practice concentration, control, precision, breathing and flow of movements.
5 myths about the Pilates