Health & Fitness Clubs Biography
Source Google.com.pk
Ever notice how most people in a gym aren’t really working out? Some are strolling on the treadmill reading a book. Others are chatting with their buddies while waiting to do another set - and hogging the machine of course. And how is it that most people in the gym look like they don’t work out or look the same no matter how long they’ve been going to the gym? There must be a better way. Here’s a start…
Steps:
1.Walk in the door (the hardest part). No matter how tired you are, make two or three days a week mandatory in the gym. When you go doesn't matter - just do it before you get home in the evening. You need to start with a commitment. And a first step.
2.Warm up. Five to ten minutes on the elliptical if you can.
3.Do less. Forget about three sets (unless you really are a professional athlete). One set of ten to twenty or so is enough. There does need to be enough weight to tire the muscle without straining. For most of us less really is more. If a workout is not as tedious, it'll be easier to do on a regular basis. The concept in fitness circles is called supersets - and they really are.
4.Limit yourself to six to nine machines and twenty to thirty minutes. DON'T rest between machines. Use machines rather than free weights, especially when getting started. They're designed to keep you in proper form.
5.Rotate among upper body, core (mid-section) and legs.
6.Work major muscle groups. Curls are not needed. Arms are worked indirectly by chest, back or shoulder exercises. The more slowly that you move the weight, the better. If you rush, inertia takes over and you're not working the muscle over its full range. Even slower on the negative.
7.Hop on the elliptical for 10 to 20 minutes and optionally switch to the treadmill for another 5 to 20. Go fast enough to sweat. No reading is allowed (it slows you down). Once you've settled into a routine, intersperse with 1 or 2 minute intense segments (interval training), where you push your heart rate an extra 10 or 20 BPM. Cool down for a few minutes. Stretch at the end of your workout. If you're up for more cardio, go for it but build up slowly.
8.Reward yourself with a few minutes in the pool, steam room or sauna.
9.While at home, it is important to eat a nutritionally sound diet. Eat more veggies and fruit and fewer dense foods, especially those that are high in fat. Skip the protein bars or drinks. Protein deficiency is rare in the US. Only professional athletes and some senior citizens regularly need supplemental protein.
10.On days you skip the gym, do something else. Even if it's just a 10 minute walk (or two). Use the stairs instead of the elevator.
The goal of any plyometric exercise is to increase your power while also increasing your speed. For example, if you’re doing box jumps, aim to increase the number of reps you can do in a given timeframe, while also gradually raising your platform as you improve.
Other info:
Do this 4-move circuit twice through for a quick and effective workout in 12 minutes!
1. Alternating Lunge Jumps
Start with your feet hip-width apart. Step into a forward lunge on your right foot. Both of your knees should be bent at a 90-degree angle. Jump up out of the lunge and switch your legs. Land in a lunge, this time with your left leg in front. Continue alternating jump lunges as quickly as you can while keeping your chest high. You can use your arms for momentum and to help you balance. Do as many reps as you can in 90 seconds.
2. Box Jumps
Stand facing a moderately high platform or step with your feet shoulder-width apart. From here, bend at the knees and explode up on to the box. You can use your arms for momentum as you jump. Once on the box, jump back down to the ground. Do as many reps as you can in 90 seconds.
3. Plyo Pushups
Plyo pushups can be a bear, but they’re a killer way to strengthen your upper body. Start in a pushup position with your hands directly underneath your shoulders and your body in a straight line. (You can make the move easier by starting with your knees on the ground. Most people will need to do so because these pushups are very challenging!) Keeping your core engaged, lower into a normal pushup. When you push up back up, explode up allowing your hands to leave the ground and get some air. Even if you can only get your hands an inch off of the ground, that is a-okay. When you land, lower straight back into a pushup. Do as many reps as you can in 90 seconds while still keeping your body in a strong, straight line.
4. Sumo Jump Squats
Stand with your feet hip-width apart and your toes facing out toward the corners of the room. Keep your shoulders back and your chest high. You can either put your hands on your hips or use your arms for momentum. Lower down into a sumo squat with your legs bent at 90 degrees. From here, drive yourself up into a jump. Your legs should straighten as your feet leave the floor, and your hips should thrust forward. As you land, lower back down into another sumo squat. Do as many reps as you can in 90 seconds, jumping as high as you can.
Health & Fitness Clubs Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health & Fitness Clubs Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health & Fitness Clubs Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health & Fitness Clubs Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health & Fitness Clubs Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health & Fitness Clubs Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health & Fitness Clubs Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health & Fitness Clubs Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health & Fitness Clubs Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health & Fitness Clubs Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
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