Should you be looking to put on some heavy weight, I mean muscle naturally, then you need to be doing these 3 workouts. Squats, bench presses, and dead lifts.
Why you ask? Because each one of these exercises uses a mixture of muscles. Each one of these exercise programs will force your body to become bigger and stronger. It might not happen overnight, but you can habitually add pounds every week. We'll take a closer look into each exercise.
The bench press is a upper body workout. It works out over 7 different muscles with just the one lift. Including, your shoulders, triceps, and your chest. The bench press is preformed by grabbing the bar a little wider than shoulder width apart, lowering the weights till your elbows sink below your body on the bench, then squeezing your chest to push the bar back up. That was one repetition.
You will see that I advised you to stop lowering the bar before you hit your chest. When you are lifting heavy weight it can do even more damage than help if you drop the bar all the way down to your chest. Since you are endeavoring to gain muscle mass, the more weight the better. There are upset discussions on how low to drop the bar during a bench press. However if you watch a professional body builder, they don't touch their chest with the bar.
Next is the squat. The squat is a compound, full body exercise that trains essentially the muscles of the quads, hips and bum, quads, hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons across the lower body. Basically from your waist down is being used in this exercise. Like I revealed before the compound workout will help you gain strength and muscle if you perform it in the right way.
This exercise is preformed by holding a bar on the back of your neck. Hands about shoulder width apart. While keeping your back straight you'll be wanting to bend your knees, and stick your buttocks out to lower your self near to the ground. The lower you go the more that you will work your legs. Then you raise yourself back up. Do not lock your knees! This may slowly ruin them. Stop the lift just before you lock your knees. Keep good form, this is great lower body workout. But performing it wrongly can have harsh complication.
Last we'll look at the dead lift. The deadlift is a weight lifting exercise where a loaded barbell is lifted off the ground from a stabilized, bent over position. It's one of the three canonical powerlifting exercises, together with the squat and bench press.
To perform one of those lifts, grab your barbell with an overhand-underhand grip about shoulder width apart. Keeping your back straight, lift with your legs. Be sure to hold that bar as close to your shins as you can . All of the way up the bar should be within a half an in. of your body.
Keep lifting the bar with your legs till your body is totally vertical. Then hold the position for a second, and reverse on the way down. You don't lift this weight with your arms. Your arms will stay straight all of the time.
Why you ask? Because each one of these exercises uses a mixture of muscles. Each one of these exercise programs will force your body to become bigger and stronger. It might not happen overnight, but you can habitually add pounds every week. We'll take a closer look into each exercise.
The bench press is a upper body workout. It works out over 7 different muscles with just the one lift. Including, your shoulders, triceps, and your chest. The bench press is preformed by grabbing the bar a little wider than shoulder width apart, lowering the weights till your elbows sink below your body on the bench, then squeezing your chest to push the bar back up. That was one repetition.
You will see that I advised you to stop lowering the bar before you hit your chest. When you are lifting heavy weight it can do even more damage than help if you drop the bar all the way down to your chest. Since you are endeavoring to gain muscle mass, the more weight the better. There are upset discussions on how low to drop the bar during a bench press. However if you watch a professional body builder, they don't touch their chest with the bar.
Next is the squat. The squat is a compound, full body exercise that trains essentially the muscles of the quads, hips and bum, quads, hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons across the lower body. Basically from your waist down is being used in this exercise. Like I revealed before the compound workout will help you gain strength and muscle if you perform it in the right way.
This exercise is preformed by holding a bar on the back of your neck. Hands about shoulder width apart. While keeping your back straight you'll be wanting to bend your knees, and stick your buttocks out to lower your self near to the ground. The lower you go the more that you will work your legs. Then you raise yourself back up. Do not lock your knees! This may slowly ruin them. Stop the lift just before you lock your knees. Keep good form, this is great lower body workout. But performing it wrongly can have harsh complication.
Last we'll look at the dead lift. The deadlift is a weight lifting exercise where a loaded barbell is lifted off the ground from a stabilized, bent over position. It's one of the three canonical powerlifting exercises, together with the squat and bench press.
To perform one of those lifts, grab your barbell with an overhand-underhand grip about shoulder width apart. Keeping your back straight, lift with your legs. Be sure to hold that bar as close to your shins as you can . All of the way up the bar should be within a half an in. of your body.
Keep lifting the bar with your legs till your body is totally vertical. Then hold the position for a second, and reverse on the way down. You don't lift this weight with your arms. Your arms will stay straight all of the time.
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Learn ways to accelerate your muscle gains by following this muscle building nutrition resource. Here you will find tips on muscle confusion.
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