| Subject: Good muscle building advices, fitness tips and products to shape youself and your fitness |
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Knut Holt
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Date Posted: 16:31:44 05/05/17 Fri
A Program to Build Muscles and Get a Nice Body Shape
By Knut Holt
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In this program all muscles in the body get trained, but some muscles get somewhat more attention than the others, for example the buttocks and the backside of your thighs. This is because these muscles should be more massive than the rest to get a well working body with a good shape.
You should vary between two ways of performing the exercises. One way is to use moderate weights, to engage about 60% of your maximal strength, but with doing up to 20 repetitions. The other way is to use heavy weights involving at least 90% of your strength, but with around 6-10 repetitions.
The program consists of 5-8 repetitions of the following series of exercises. At the beginning you use light weights to warm up, but gradually add the burden for each repetition, so that you use the maximal burden planned for that day at the two last repetitions:
1 - Pushes for the lower back, buttocks and thighs - 10-20 repetitions: At home you can do this by lying on your back, flexing up your legs and then lifting your lower body as far as possible by pushing with your feet towards the floor.
You can make the exercise heavier by having weights upon your lower stomach. You must use a cloth upon your stomach to make it comfortable, and the weights must be supported by your pelvic bones. You can also make it heavier by doing it with one leg at a time and with the other leg straight out into the air.
In a gym studio you can do it in a halfway lying position. You flex up your knees and then push against some resistance. Gym-studios usually keep equipment for this type of exercise.
2 - Arm curls - 8-15 repetitions: You can stand straight or sit. You hold two manuals or a weight bar in your hands. Swing the weight from the hanging position toward your shoulder area. Make sure that your elbows never go behind your body to make the exercise maximally effective.
3- Squats to train legs, buttocks and lower back - 6 - 15 repetitions: Stand straight and squat as deep as you can by flexing your knees: Do the squats with both legs without weights for low intensity, with one leg at a time or with manuals in each hand for higher intensity. You can also do them with a weight bar over your shoulders.
4 - Pulls or pushes to train your upper sides or wings - 6 - 15 repetitions: At home you can do this by sitting on the floor with your legs bent well up towards your stomach and with your hands against the floor. Then push downward towards the floor so that you lift your body. By letting your feet touch the floor, the exercise gets easy. If you let your feet follow your body up, it gets heavier.
In a gym you can perform so called lat pulldowns to train this area, which is pulling down a bar from a sitting or standing position.
5 - Pushups to train your breast muscles and upper arms - 8-15 repetitions: Keep yourself horizontal with your front side down. Push your body up and down with your hands. If you have the knees against the floor, this exercise is easy, by only touching the floor with your hand and toes it will be heavier.
In a gym there is usually also equipment for arm pushes or arm swings in a sitting position, which makes it possible for you to exercise as heavily as you wish. The equipment is often constructed so that you can choose to use power when swinging your arms forward or backward.
6 - Curls to train the backside of your legs - 8-15 repetitions: At home you can lay on your back, have your legs flexed up in 90 degree's angle, have your heels upon a chair seat and then push downward with your legs so that you lift up your lower body. By using one leg at a time with the other straight out in the air, the exercise gets heavier. In a gym studio you can use special equipment for leg curls in a sitting and laying position.
7 - Curls to train your stomach muscles combined with neck training - 6-12 repetitions: There are several ways to exercise your stomach muscles. You can lay on your back and lift up your upper body, while providing that your whole lower body all the time touches the floor. You can also lay flat on your back and swing up your legs. To make it harder, you can swing up both your legs and curl up your upper body while pointing towards your toes with your fingers.
Between each repetition you can press down towards the floor with your head so that your upper body is lifted, to train your neck muscles. Have some cloth under your head when you do this.
In a gym studio there is equipment to train your stomach muscles in a sitting and laying position, so that you can use the power you want. You should however not develop your stomach muscles heavily, because that can make you look fat, even if you are not.
8 - Training your neck - 6-12 repetitions: You can combine neck training with stomach training as indicated above. If you take the neck separately you do it by laying at your back, having a cloth under you head and then pushing towards the floor with your head so that your upper body gets a little elevated.
9 - Pullups backward with your torso or hyperextensions - to train your whole backside - 6-15 repetitions: At home you can lay on your stomach with some thick firm cloth just under your pubic bone and lower stomach to protect your genitals. Then pull up your upper body and also your legs while holding your arms straight out so that your body balance upon the cloth. By gripping with your hands at a firm point you can pull up only your legs if you prefer that. By placing the cloth further up, you can pull up only the upper body.
In the gym you can perform hyperextensions which consists of using your back and buttock muscles to swing your body up from a dangling position. With some weights in your hands you will make the exercise heavier and also train your shoulders and upper back. It is customary to do hyperextensions with weights over your shoulders and neck, but this mode is more difficult and gives a greater risk for injuries.
10 - Weightlifting over your head to train your arms and shoulders - 6-12 repetitions: In a standing position you lift two manuals or a weight bar up over your head, from the height of your shoulders.
Each time you have gone through this series of 10 points, you should rest a little and briefly stretch out your whole body. After all rounds you must stretch some minutes so that all your muscles are stretched well out.
Instead of sequencing the exercises in one long series that get repeated, it is possible to pack them together in other ways if you want, as long as the total work is the same.
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Knut Holt is a business consultant and marketer focusing on the health field. At his site there are more information about health and fitness. You can also find presentation of products to improve health, products to enhance sexual abilities and satisfaction, and of products in the categories hobby, automotive and apparel.
http://www.abicana.com/
This article is free to copy as long as the author's link is present.
Article Source: http://EzineArticles.com/expert/Knut_Holt/25995
Article Source: http://EzineArticles.com/7424841
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The Basic Principles of Physical Yoga, also Called Hatha Yoga
Yoga originated in India and has the purpose of stimulating both spiritual growth, mental wellbeing and physical health. Yoga contains many exercise programs, of which physical exercises, or hathayoga, is one. In the following the basic principles of hathayoga are outlined.
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An important part of physical yoga is the breathing exercises, or pranayama. This part is in many ways the most fundamental, because the basic type of breathing is also a part of the yoga postures - the asanas. The postures consist of stretching and holding the body in specific stretched positions for some time, while breathing in a specific way. One usually do both pranatama and asanas in the same session. You can do the pranayama before or after the asanas.
BREATHING EXERCISES
The complete yoga-breath is a basic exercise upon which all other breathing exercises are based, and this is also the way you breath during the body postures. It is however also an independent exercise that you can do any time to refresh yourself. It begins with lungs in a totally empty state obtained by contracting your stomach muscles and all of your chest muscles.
Then breath in as much as you can by letting your stomach expand. Then proceed breathing in by expanding the muscles in the mid of your chest. At last complete the filling of your lungs by expanding the upper part of your chest. It is not possible to separate these three faces completely, though, and they shall also glide over into each other in a smooth way.
Then you empty your lungs completely in a similar sequence. First you contract your stomach muscles and empty as much as possible using these muscles. While holding your stomach muscles contracted, you proceed emptying by contracting the muscles in the mid of your chest and then complete by contracting the upper part of your chest.
All other breathing exercises are essentially variants of the complete yoga breath. When doing the exercises you sit in an upright position on a chair or on some cloth at the floor with crossed legs. Some of these exercises are:
- You breath in and out rapidly 8-15 times, and then hold your breath some while.
- You breath in rapidly, using 4 seconds, then hold your breath 16 seconds or as long as it feels comfortable, then breath out using 8 seconds.
- In a more complex variant of the above exercise you breath in while closing one of your nostrils with a finger, hold your breath some while, and then breath out closing the other nostril. Then you repeat it while still closing your other nostril, hold the breath and then breath out while closing the first nostril.
- You can breath in and breath out through your mouth while pressing your lips towards each other so that you get an extra pressure in your lungs. You can also press your lips together while breathing in so that you get an under-pressure in your lungs.
BODY POSTURES
A yoga posture begins with your body in a relaxed position, either laying flat down or sitting right up. You empty your lungs before the posture as in a complete yoga breath.
- Then you slowly swing or twist your whole body or parts of your body into a stretched position. While doing this your breath in as in the complete yoga breath.
- Then you hold the position for a short or longer time. If you hold it long, you are breathing relaxed with the complete yoga breath method, but not in such a complete way that the breath makes you exhausted.
- Then you slowly swing back from the stretched state to the original position while breathing out like in the complete yoga breath.
Most postures are variant of these basic principles, of which a few are:
- You lay on your back on a cloth at the floor. Then swing your arms up and behind your shoulders, stretching all of your body from top to toe. Then slowly sit up and swing your torso forward while stretching your arms towards your toes. If possible bend your torso all the way down to your knees. After holding the position some while, slowly sit up and then lay down to the original position.
- You lay on a cloth at the floor on your stomach, with another cloth under your lower stomach to protect your genitals. Then lift and swing your upper body up as long as possible, while also bending your head back. Push with your hands towards the floor to help the lifting and to get an effective stretch. Then slowly lay down again at your stomach.
- Sit at the floor on a thick cloth with your legs flexed up halfway towards your stomach and your knees together. Then twist your torso and also swing your head to one side, while pushing against your knee with your hands to help the twisting and get an effective stretch. Then, after holding the position a while, swing your torso back and twist to the other side in the same manner.
- Lay on your back on a cloth at the floor. Swing your legs up so your feet come over your head. Then lift your torso up from the floor so that your body rests upon your shoulders, and straighten your body upwards as much as you feel comfortable. Help the lifting and holding the position with your arms. After having been in that upright position some while, descend your torso and legs again.
The classical description of this exercise prescribes that your body shall point straight up, but that causes your neck to bend unpleasantly and a great pressure in your head. Therefore it is best for most people not to straighten out completely when resting the body on your shoulders.
Yoga explained - Learn The Principles of Yoga exercises
HOW TO LEARN YOGA
You can find exact descriptions of yoga exercises in books and in web-sites or you can attend courses. You will probably find that the exercises are difficult to do as described in the beginning. It is however possible to do them approximately in the beginning and gradually learn to perform them perfectly.
But you can also compose your own exercises that fit your personal condition and need. To be yoga exercises they must be composed according to the principles outlined above. Weather you learn standard exercises or compose your own, you should however choose a set of exercises that will stretch or twist all your body parts.
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Knut Holt is an internet marketer interested in the health field. To read more about health topics and to find natural products for treatment of problems in the muscles, joints, windpipe, stomach, nervous system, circulation and hormonal system, please see his web-site
http://www.panteraconsulting.com/salg2.htm
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