Health and Workout
miércoles, 11 de abril de 2018
domingo, 8 de abril de 2018
domingo, 25 de marzo de 2018
domingo, 18 de marzo de 2018
Turn your Park in to a Gym
If you want to train without the need to go the gym, it's enough to have a park in your neighborhood.
You can build muscle just as effectively using your own bodyweight as you can by lifting some iron. All you really need is something to push or pull on, and a little open space where you can move your body and activate all the muscles that you want to training.
This routine of 1 month is perfect for beginning. The first week is going to be easy, but the next ones are going to be harder and harder so consistency is important.
Monday: Back and Biceps
Monday: Back and Biceps
You can build muscle just as effectively using your own bodyweight as you can by lifting some iron. All you really need is something to push or pull on, and a little open space where you can move your body and activate all the muscles that you want to training.
This routine of 1 month is perfect for beginning. The first week is going to be easy, but the next ones are going to be harder and harder so consistency is important.
Routine week 1.
Do 4 cycles.
Monday: Back and Biceps
- 5 Pull Ups.
- 4 Negative Chin Ups
- 7 Incline Chin Ups
- 5 Shoulder Width Chin Ups
Tuesday: Chest and Triceps
- 10 Regular Push Ups
- 10 Close Hands Push Ups
- 7 Dips
- Dip Hold. 10 Seconds
- Push Up Hold. 15 Seconds
Wednesday: Leg Routine
- 10 Squats
- 10 Lounges
- 10 Squat Jumps
- 13 Calf Raises (each leg)
Thursday: Rest
Friday: Shoulder
- 8 Push Ups
- 8 Dips
- 8 Pike Push Ups
- Side Plank. 15 Seconds
3 minutes rest between each cycle and 30 seconds between exercise.
Week 2, same routine with 3 more repetitions and 5 more seconds.
Routine week 3.
Do 4 cycles.
Monday: Back and Biceps
- 10 Pull Ups.
- 8 Wide Pull Ups
- 8 Negative Chin Ups
- 12 Incline Chin Ups
- 10 Narrow Grip Pull Ups
- 8 Shoulder Width Chin Ups
Tuesday: Chest and Triceps
- 12 Regular Push Ups
- 8 Wide Push Ups
- 10 Close Hands Push Ups
- 10 Incline Push Ups
- 7 Dips
- Dip Hold. 10 Seconds
- Push Up Hold. 15 Seconds
- 3 Diamonds Push Ups
Wednesday: Leg Routine
- 15 Squats
- 15 Jumping Squats
- 25 Lounges
- 10 Squat Jumps
- 13 Calf Raises (each leg)
- 2 Minutes Jumping Jacks
Thursday: Rest
Friday: Shoulder
- 12 Push Ups
- 12 Dips
- 5 Typewriter Pull Ups
- 20 Australian Pull Ups
- 10 Pull Ups
- L-Sit. 25 seconds
2 minutes rest between each cycle and 30 seconds between exercise.
Routine week 4.
Do 4 cycles.
Monday: Back and Biceps
Monday: Back and Biceps
- 15 Pull Ups.
- 12 Chin Ups
- 12 Narrow Grip Pull Ups
- 12 Wide Pull Ups
- 20 Inclined Chin Ups
- 15 Negative Chin Ups
Tuesday: Chest and Triceps
- 15 Regular Push Ups
- 10 Wide Push Ups
- 10 Incline Push Ups
- 8 Decline Push Ups
- 10 Dips
- 5 Diamonds Push Ups
- Dip Hold. 30 Seconds
- Push Up Hold. 20 Seconds
Wednesday: Leg Routine
- Run Sprint. 200m.
- 25 Squats
- 25 Walking Lounges
- 15 Jump Squats
- Jumping Jacks. 2 minutes.
- Duck Walk. 1 minute.
- 30 (each leg) Calf Raises.
Thursday: Rest
Friday: Shoulder
- 15 Dips
- 15 Decline Push Ups
- 25 Australian Pull Ups
- 10 Pull Ups
- 15 Pike Push Ups
- 8 Typewriter Pull Ups
- L-Sit. 30 seconds.
2 minutes rest between each cycle and 30 seconds between exercise.
Eat Healthy.
Drink water before, during and after the routine.
miércoles, 14 de marzo de 2018
Rookies Routine
A well thought out fitness plan will go a long way in helping you to reach your goals. To achieve consistency, you will want to think about the types of exercise that you can do on a regular basis. You will want to exercise at least four times per week for the best results.
If you want a fitness body but don't want to go to the gym, it's fine. For you exist some routines that are easy to made, even at home. This next routine is perfect for everyone that wants to start to exercise, but remember that the consistency is very important in this.
ROUTINE:
Do 4 cycles of:
- Run 100m
- 5 Dips
- Jumping Jacks. 45 Seconds
- 8 Push Ups
- Alternating High Knees. 30 Seconds.
- 15 Burpees.
- Plank. 15 Seconds
Always remember rest 3 minutes between cycles, and 40 seconds between exercises. Eat Healthy. Drink water before, during and after the routine.
Fore information about the exercise, visit Madbarz. Install this app for help.
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