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Perfect trainnig program
This is an article on how you get the perfect body building program for beginners.
Ive been working as a fitness instructor for many years and i came up with this program for beginners.
When you start body building you need to get all you muscle in work from the start. The first couple of week you will only train your nerve system to get better. After three weeks you will see some change. And first after three month you will really start to see results.
So what we will do the first month is focusing on all the basic training. To really activate your nerve system. So we will start with all the basic exercises. Excersise. 1.
Squat:
You start the program with the toughest of all the exercises because its when you have your strenght. So we start with squat, wich is training of the legs. It involves primary: Quadriceps, Gluteals, Abductors, Thigh flexors. Secondarily: Abdominals, lumbar muscles.
There is a lot of people who dont wanna train legs, but it also really help on you upper torso because you release a lot of testosteron. when training some of your biggest muscles wich are in the legs. 3 sets 8 reps. Exercise. 2.
Dead lift.
This a real hard exercise too. This put primary stress on the lumbar muscle, the quadrecips and the gluteals. Secondary on the traps and the underarms. 2 set 8 reps. Exercise. 3.
Bent rows, underhand grip.
Flawless exercise for the back.
primary stress: traps, lats. Secondary strees: biceps.
2 set 8 reps Exercise 4.
Incline Bench press.
Everybodys favorite. Put primary stress on the pecs. And secondary stress on the triceps. 3 sets 8 reps. Execise 5.
Crunches.
Trainning the abs. With these 5 exercise you will have a perfect 1 month program for training of your muscle and nerve system. rememeber do this program three times a week with a rest day in between each workout. And remember to warm up a half an hour to an hour before doing this program. So you dont get any serious damage. If you dont know the exercises you can google them. Squat. 3X8
Deadlift. 2X8
Bent rows. 2X8
Bench press. 3X8
Crunches. 2X12 Please visit my website. which sells collective barbie dolls at www.vintagebarbieandken.com |
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This intel was contributed by trulife
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May, 2012
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