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22/9/2016
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womens-ersan-ilyasova-basketball-jersey
(1) The first technique is to just do the exercises in the traditional
manner http://www.teambucksstore.com/womens-kareem-abdul-jabbar-basketball-jersey/ ,
I know you can do 60, 80 even 100 reps but that's the idea, grind out as many
reps as you can this will build up your endurance and give your muscles a change
of pace. And while this most likely won't give you any extra size right away,
when you go back to weight training with heavy weights and lower reps you may be
supprised that you are now gaining faster then before. A few years ago some top
bodybuilders were talking about a technique they called "100's", they reduced
the weight and did literally 100 reps on all their exercises, they claimed it
brought about certain physiological changes that made the muscles more
responsive to later heavier training. It's worth a try, especially if you're
going to be doing calisthenics anyway.
(2) Another way to get more
results from these exercises is, right after a set flex hard the muscles just
worked, flex as hard as you can and hold for at least a count of 10. Arnold
talked extensively about "Posing as exercise" and the use of "Iso-Tension"(Iso
means - Equal; the same http://www.teambucksstore.com/womens-john-henson-basketball-jersey/ ,
and Tension means - To tighten; stiffen; contract. So Iso-Tension is simply
contacting the muscles and holding in the same place - no movement.) he said
that it really gives the body a more chiseled look, reaches areas that training
misses and will make muscular contractions while training more intense, and more
isolated. All good reasons to try this technique.
A better variation of
this is to flex the muscles you are working first, get them good and tired and
then do the exercise, thus Pre-Fatiguing them. For example flex the chest or
tricep muscles as hard as you can, then immediately do a set of push-ups. Feels
different doesn't it? It's a lot harder and produces much better results.
(3) Another technique is to reduce the rest time between exercises,
let's say you start with 60 seconds after a while cut it down to 45 then 30,
then 15, etc. How about no rest between sets http://www.teambucksstore.com/womens-jabari-parker-basketball-jersey/ ,
a whole cycle of calisthenics all done nonstop that makes it way more intense.
Also try it this way - do one set, let's say of chin-ups, go until the
muscles are really tired or even to total failure wait only a few seconds and
then do another set. How many reps did you do on your second set? Only 4 or 5 I
bet, that's about what you'd do if you were doing some heavy pull-downs. You
should see some growth from this style. Make it even more intense by increasing
the reps on the first set and by decreasing the rest time before the second set,
this is using the Rest-Pause method without weights.
(4) Why not simply
add some weight, just because it's not metal disks doesn't matter your body
can't tell the difference. Put some heavy books on your back and do push-ups, or
even your 8 year old son, he likes to play horsy. Get your wife or girlfriend
(but not both at the same time, that could be trouble) to sit on your shoulders
while you do squats. Do donkey calf raises http://www.teambucksstore.com/womens-greivis-vasquez-basketball-jersey/ ,
get creative there's always a way to add some more resistance.
(5) How
about using only one limb at a time, like doing one legged squats, one arm chin
ups, one arm push-ups, etc.. It takes some balance but it definitely makes it
harder and puts on more muscle.
(6) Slow-Motion training is becoming
popular again, try taking a full 12 seconds for the positive phase and 6 seconds
for the negative phase of each rep. Don't lock out in the top position and don't
rest in the bottom position, change smothly from the positive to the negative.
This is using Slow Continous Tension, how many chin-up can you do this way? Not
many I bet, it's intense.
(7) This last technique is based on what I
thought Dynamic-Tension was before I read the course http://www.teambucksstore.com/womens-greg-monroe-basketball-jersey/ ,
Dynamic means - Dealing with motion, and we know from before that Tension is
simply contraction. Therefore true Dynamic-Tension would be flexing the muscles
hard while also moving, martial artists use a form of this to increase punching
power.
Let's try to use this applyed to our freehand workout, do your
push-ups nice and slow while flexing hard your pectorals, shoulders, triceps,
biceps and even your lats and forearms. When doing chin-ups flex hard your lats,
shoulders, biceps http://www.teambucksstore.com/womens-giannis-antetokounmpo-basketball-jersey/ ,
triceps and even chest and forearms. Do deep knee bends and flex hard your
quadriceps, hamstrings, gludes, hips and even calves. Keep the tension hard and
steady, it will take some practice to do it all together, but the increadible
pump and muscle growth you will get from it will be well worth your while.
SOME SUGGESTED EXERCISES
Deep Knee bends - Builds thighs,
gludes, hips and great for lung power and endurance. With your feet about
shoulder width apart, grab on to the edge of a sink (or somethingthat will give
you support) and while looking up slowly bend your knees and lower until your
butt is just about touching the floor. Slowly standup again using only your legs
to lift you http://www.teambucksstore.com/womens-ersan-ilyasova-basketball-jersey/ ,
keep your heals on the floor and do as many as you can. For vairation you can
place your feet wider or closer together, or do them one leg at a time.
Calf Raises - Do them on steps, put your toes on the edge of a step and
hold on to the hand rail for balance, lower your heals to get a good stretch,
then raise up on your toes as high as you can, lower and repeat for as many as
you can. For variation try them in the squated down position, one leg of a time
or donkey style.
Chin-ups or Pull-ups - For building back, shoulders,
and biceps. Grab a bar with an under hand grip and hang down getting a good
strecth in the lats http://www.teambucksstore.com/womens-chris-copeland-basketball-jersey/ ,
Pull up until your chest hits the bars, lower and repeat for as many.
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