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Mar 19

Build foundations Body

mascularSixpack and protrusions formed sculptured muscles of the body takes time and a gradual process, especially if you are a beginner. As a first step, we will take to build the foundation of your body.

The regime consists of 10 movements is designed to condition the muscles in the body as well as your endurance. You can do it anywhere. You only need intentions, your body, and a simple apparatus called resistance tube.

Lunges (A). Muscles worked: thighs and buttocks. Stand with one foot stepping on the central part of the resistance tube, both hands hold the handle in front of your shoulders. Make sure the flow resistance tube across the inside of the elbow, while the front arm position perpendicular to the floor. Contract your abdominal muscles in and puff up the chest. Then take a long step backward and lower the body until the back knee almost touches the floor. Return to starting position and repeat the same movement to complete the reps before changing legs.

CHEST PRESS (A). Muscles worked: Shoulders and triceps. Associate resistance tube in the middle of a solid object at chest height. Then straightened his back to the object to hold your tube resistance. Each hand gripping the handle resistance tube with elbows pointing outwards. Make sure the elbow height at shoulder level. After that contract the abdominal muscles in and put one foot in front of the other. This is the starting position. Push the hands forward until your arms straight. Return to the starting position before repeating the movement for the next repetition.

ROW (A). Muscles worked: Backs up and biceps. Associate resistance tube in the middle of a solid object at chest height. Then stand upright facing the object to hold your tube resistance. Each hand gripping the handle resistance tube. Then contract your stomach muscles in and put one leg behind the other foot. This is the starting position. After that, pull the elbows back as far as possible and return to the starting position before repeating the movement for the next repetition. If you want more challenge, do this movement while sitting in a Swiss-ball.

SHOULDER PRESS (B). Muscles worked: Shoulders and triceps. Sit upright in a chair or a Swiss-ball with the center of the resistance tube located under the buttocks. Hold the handle resistance tube at the front of the shoulder and make sure the grooves across the inside of the elbow. Position forearms perpendicular to the floor. This is the starting position. Then contract the abdominal muscles and thrust into his hands up until the arms are straight. If you want more challenge, do this movement while standing upright with the central part of the resistance tube is under your feet.

SQUAT (A). Muscles worked: thighs, buttocks, and lower back. Stand with feet shoulder width apart openings and foot stepped on the central part of the resistance tube. Hold the handle resistance tube near the shoulder and make sure the grooves across the inside of the elbow. Position forearms perpendicular to the floor. Push your hips back as you bend the knee to degrading body. Distribute your body weight on your toes and heels. Do a squat until your knees form a 90 ° angle. Exhale as you stand up straight again. Remember, keep your knees position does not exceed the toes.

UPRIGHT ROW (B). The Muscles that work: Back up, shoulders, and biceps. Stand with feet shoulder width apart openings and foot stepped on the central part of the resistance tube. Hold the handle resistance tube in front of your hips, palms facing your body. Then lift your elbows until your palm is in front of the chest. Lower your arms back to the starting position before repeating the same movement to complete the next repetition. When doing this exercise, make sure you contract the abdominal muscles.

WOODCHOP (B). Muscles worked: shoulders, lower back, abdomen, and pelvis. Associate resistance tube at a solid object at head height or more. Then stand with the right part of the body near the retaining resistance tube (about two meters). Make sure you stand with leg openings twice the width of the shoulders. Resistance tube to hold the handle with both hands at head height on the right side of your body. Position your arms straight with a lower tube voltage resistance. Keep hips remain firmly in place and bend your knees slightly. This is the starting position. Then turn the body and bring your arms across your body toward your left hip. Return to the starting position before doing the same movement to complete the reps. After that, change the position of the body to train the other side.

TRICEPS PUSHDOWN (B). Muscles worked: Tricep. Associate resistance tube in the middle of a solid object at chest height. Then stand upright facing the object to hold your tube resistance. Place the elbow on the outside of your body and make sure it stays in that position as long as you perform a series of movements. In early position, your palms are in front of the chest with a resistance tube located in low-voltage, palms facing down. Pull the handle of the resistance tube to the thigh to perform this movement. Return to the starting position before you repeat the same movement to complete the reps. Remember, keep your shoulders back slightly during this movement sequence.

ARM CURL (A). Muscles worked: Biceps. Stand with feet shoulder width apart openings and foot stepped on the central part of the resistance tube. Each hand holds resistance tube grip, palms facing forward. Place your elbows on the outer side of the body. This is the starting position. Then raise your arms toward your shoulder to the elbow fully flexed. Lower back to the starting position before repeating the same movement to complete the next repetition. If you want more challenge, associate resistance tube at the center of the solid object that is located on the floor and then you step back increase the voltage resistance tube.

LATERAL RAISES (A). Muscles worked: Shoulders. Stand with one foot or both feet on the center of the resistance tube while holding the handle on the outside of the hip. Contract your abdominal muscles inward. Then, with elbows slightly bent, raise your arms toward the outside of your body to the height of the shoulder. Return to the starting position before repeating the same movement to complete the next repetition.

For maximum results!

Start doing this program with a 1-2 circuit, with 10-20 repetitions for each movement. If your fitness increases, do this exercise up to three circuits. But if you practice it more than twice a week, try alternating between exercises A and B groups from one session to another.

Always start the exercise with light resistance. Resistance will increase as you move. In a movement that will make you associate the resistance tube to an object, make sure the tool is secured in retaining solid.

Combine this workout with cardio and flexibility to get maximum results. To avoid the risk of injury and prepares the body for physical activity, make sure you warm up for 8-10 minutes by walking or jogging lightly, either at a location outside the gym, or treadmill, before practicing. Perform with low to moderate intensity.