August 23rd, 2008 Milan
Read these before you start with the workout:
1.Lat pulldown - 15 repetitions; primary muscles trained - latissimus dorsi, teres major, midle trapesius, rhomboids (back and biceps)
- grasp the bar with pronated grip
- grip of the bar should be wider than shoulder-width
- position the thighs under the pads, if necessary adjust the thigh pad and seat
- lean the torso slightly backward
- extend the elbows fully
Downward movement phase
- pull the bar down and toward the upper chest
- maintain the slight torso backward lean; do not jerk the torso for assistance
- touch the bar to the chest
Upward movement phase
- allow the elbows to slowly extend back to the beginning position
- keep the torso in the same position
2.Chest press - 15 repetitions; primary muscles trained - pectoralis major and triceps (chest and back of your hands - triceps)
- sit down and lean back to assume five-point body contact position - head, upper back, lower back and but are touching the bench, feet are down on the board
- grasp handles with pronated grip
- align handles with the nipples of the chest; if necessary, adjust the seat height to correctly position the handles
- push the handles away from the chest to almost fully extended elbow position - keep the slightly bent
Backward movement phase
- allow the handles to slowly move backward for the maximum reach
- maintain the five body contact position
Forward movement phase
- push the handles away from the chest to the beginning position
- maintain the five body contact position
- do not arch the lower back or forcefully lock out the elbows
3.Dip biceps curl - 20 repetitions; primary muscle trained - biceps, quadriceps, gluteus maximus (arms, legs, butt)
- Lean against ball, against wall
- You legs should be shoulder width apart
- bring your feet about one foot forward and squad so your thighs are parallel to the floor
- keep your back straight and flat and heels flat on the floor
- While maintaining these position start curling dumbbells up and down
4.Machine shoulder press - 15 repetitions; primary muscles trained - anterior and medial deltoids, and triceps (shoulders and back of your hands - triceps)
- sit down and lean back to assume the five body contact position - head, upper back, lover back, butt, feet
- grasp the handles with pronated grip
- align handles with the top of the shoulders; if necessary, adjust the seat height to position the handles correctly
Upward movement
- push the handles upward until the elbows are almost fully extended, do not lock your elbows
- maintain the five-point body contact position
- do not arch the lower back
Downward movement phase
- allow the elbows to slowly flex to lower the handles to the beginning position
- maintain the five-point body contact position
Stretch
Back stretch:
Chest and biceps stretch
Triceps stretch
Repeat these sequence 3 times to complete 3 sets of each exercise, and stretch after each circle.
5.Squad jumps with heavy ball - 20 repetitions; primary muscles trained - quadriceps, gluteus maximus (legs and butt)
- stand with your feet hip-width apart, your arms in the front of your head are holding heavy ball
- lower into a basic squad
- when your thighs are almost parallel to the floor, jump off the ground
- land with your knees soft, and immediately lower into the next squad and jump
- repeat rhythmically
6.Hamstring curl - 15 repetitions; primary muscles trained - hamstrings (back of the legs)
- lie down and align knees with the axis of the machine
- hook the feet under the ankle pad
- grasp the handles
- flex the knees until the ankle pad nearly touches the buttocks
- than allow the knees to slowly extend to the starting position and repeat
7.Lunge dumbbell shoulder press - 20 repetitions (10 repetitions on each forward bent leg); primary muscles trained - anterior and medial deltoids, trapezius, triceps, quadriceps, gluteus maximus (shoulders, back of your hands - triceps, legs and butt)
- grasp dumbbells and assume lunge position - your thigh of the forward leg should be parallel with the floor
- maintaining deep lunge position and start pressing alternately dumbbells up and down
- maintain straight back
- do 10 repetitions and switch your legs
Stretch
Quad stretch
Hamstring stretch
Repeat these sequence 3 times to complete 3 sets of each exercise, and stretch after each circle.
8.Ball roll over; primary muscle trained - rectus abdominis (abdominals)
- lie down on the floor, bend your knees
- grasp ball and put it on your thighs, keeping your elbows extended
- curl the torso toward the thighs keeping the ball rolling over your knees
- don’t rest up; start downward torso movement still in the challenging upper position
- lover your torso down, keeping your shoulders up
- don’t rest down; start upward torso movement still in the challenging lower position
- repeat rhithmically
9.Back extension; primary muscles trained - erector spinae (lower back)
- catch your feet under some supporting object
- lie with your belly on the ball and bring your hands next to your ears
- lower your torso slowly down
- than lift your torso up keeping your hands next to your ears
- repeat rhythmically
10.Legs on ball toe reach; primary muscles trained - rectus abdominis (abdominals)
- lie down on the floor and put your extended legs on the ball
- keeping your elbows extended curl your torso up and try to reach your toes
- than start lowering your torso until your lower back is on the floor; keep your shoulders up and abdominal muscles flexed
- repeat rhythmically
Stretch
Cobra head stretch
Repeat these sequence 3 times to complete 3 sets of each exercise, and stretch after each circle.
Posted in Workout plan | No Comments »
August 8th, 2008 Milan
Who is this plan for?
- people just starting with resistance training
- older people looking for safe effective resistance workout that targets all major muscle groups
- anybody with limited amount of time, who wants a simple effective all body weight training solution
Why is this plan so effective?
It is consisted of core, multi-joint exercises that employ more muscles in the same time, you are exercising all major muscle groups with fever exercises.
Read these before you start with the workout:
Phase #1
3X15
1.Lat pulldown
2.Chest press
3.Shoulder press
Stretch
1.Lat pulldown; major muscles involved - mainly back muscles (latissimus dorsi, teres major, midle trapesius, rhomboids) also biceps
- grasp the lat plldown bar with pronated grip
- grip should be wider than shoulder-width
- position the thighs under the pads, if necessary adjust the thigh pad and seat
- lean the torso slightly backward
- extend the elbows fully
Downward movement phase
- pull the bar down and toward the upper chest
- maintain the slight torso backward lean; do not jerk the torso for assistance
- touch the bar to the chest
Upward movement phase
- allow the elbows to slowly extend back to the beginning position
- keep the torso in the same position
2.Chest press; major muscle involved - mainly chest muscles(pectoralis major) also triceps
- sit down and lean back to assume five-point body contact position - head, upper back, lower back and butt are touching the bench, feet are down on the board
- grasp handles with pronated grip
- align handles with the nipples of the chest; if necessary, adjust the seat height to correctly position the handles
- push the handles away from the chest to almost fully extended elbow position - keep them slightly bent
Backward movement phase
- allow the handles to slowly move backward for the maximum reach
- maintain the five body contact position
Forward movement phase
- push the handles away from the chest to the beginning position
- maintain the five body contact position
- do not arch the lower back or forcefully lock out the elbows
4.Machine shoulder press; major muscles involved - mainly shoulders muscles (anterior and medial deltoids,) also triceps
- sit down and lean back to assume the five body contact position - head, upper back, lover back, butt, feet
- grasp the handles with pronated grip
- align handles with the top of the shoulders; if necessary, adjust the seat height to position the handles correctly
Upward movement
- push the handles upward until the elbows are almost fully extended, do not lock your elbows
- maintain the five-point body contact position
- do not arch the lower back
Downward movement phase
- allow the elbows to slowly flex to lower the handles to the beginning position
- maintain the five-point body contact position
Stretch:
Back stretch
Chest and biceps stretch
Triceps stretch
Repeat phase #1, 3 times.
Phase #2
3X15
4.Leg press
5.Leg curl
6.Abdominal crunches with ball - roll over abs
Stretch
4.Leg press; major muscles involved - leg muscles (gluteus maximus - butt, hamstrings, quadriceps) also calf muscle
- sit in the machine with the back, lower back and butt pressed against seat pad
- place the feet flat in the middle of the platform in a hip-width position with the toes slightly pointed out
- adjust seat so your knees are in 90 degrees angle
- grasp the handles
Forward movement phase
- extend the hips and knees to push the seat backward (note that in some machines, the seat will be fixed and the foot platform will move forward during this phase)
- push to almost fully extended position while maintaining the same upper body position and the heels in contact with the platform
Backward movement phase
- allow the hips and knees to slowly flex to lower the weight
- keep the back flat against the back pad
- keep the legs parallel to each other
- continue flexing the hips and knees until the knees are in 90 degrees angle
5.Leg curl; major muscles involved - hamstrings
- assume a prone position on the machine with the hips and torso in the center of their pads and the knees aligned with the axis of the machine
- hook the feet under the ankle pad, adjust pad so it is almost in contact with the back of the heal
- once in proper position, the knees should be hanging slightly off the bottom edge of the thigh pad
- grasp the handles
Upward movement phase
- flex the knees until the ankle pad nearly touches the buttocks
- don’t move the torso
- maintain a tight grip on the handles
Downward movement phase
- allow the knees to slowly extend back to the starting position
- don’t move the torso
- maintain a tight grip
6.Abdominal crunches with ball - roll over abs; major muscles involved - abdominal muscles (rectus abdominis)
- lie on the floor
- flex the knees to bring the heels near the butt
- grab the ball, extend your elbows and put the on the thighs
Upward movement phase
- keeping the feet, butt on the mat, curl the torso toward the thighs rolling the ball on your legs up
- keep the arms extended and keep holding the ball
Downward movement phase
- allow the torso to uncurl and extend back to the starting position, keep your shoulders up and abdominal muscles flexed
- keep the feet and butt on the floor in the same position
Stretch.
Quadriceps stretch
Hamstring stretch
Abdominal stretch
Repeat phase #2, 3 times.
Posted in Uncategorized, Workout plan | No Comments »
June 5th, 2008 Milan
Try to switch up the machines you use for a fly by workout.
To get the best results, pay attention to your rate of perceived exertion (RPE), or how hard you are working on scale of 1 to 10.
Bike
0:00-5:00 Warm up gradually (RPE - 5) ; RPE = Rate of perceived exertion
5:00-7:00 Pedal steadily at about 85 rpm (Level 7-10; RPE 6-8); rpm = Repetitions per minute
7:00-8:00 Speed up to 100 rpm (Level 7-10; RPE 7-9)
8:00-14:00 Repeat minutes 5 to 8 twice more, going 2 minutes moderate and 1 minute fast
14:00-15:00 Recover for 1 minute (RPE 5)
Elliptical
15:00-18:00 Move at the moderate level (Level 6-9; RPE 6-8)
18:00-20:00 Increase setting (Level 15-16; RPE 8-9)
20:00-25:00 Repeat minutes 15 to 20, gradually slowing in last 30 seconds to a moderate intensity (RPE 5)
Treadmill
25:00-27:00 Walk briskly or jog (4.0-5.8 mph; RPE 5-7); mph = miles per hour
27:00-29:00 Run at quick pace(5.8-7.0 mph; RPE 8-9)
29:00-33:00 Repeat minutes 25-29
33:00-35:00 Walk briskly or jog (4.0-5.8 mph; RPE 5-7)
35:00-40:00 Cool down (3.0-4.5 mph; RPE 4)
Posted in Workout plan | No Comments »
January 1st, 2008 Milan
I came home kind of late today and little tired. But I decided, that I needed to do some kind of workout to do something good for my body and to feel good. I wok out pretty consistently, so even if I don’t feel great, I still do it and reward usually is - I feel great. It was dark outside and weather not very nice, little vet.
Here is what I did : I vent for a 35 minutes run : I warmed up for 10 minutes, medium intensive run than did some intervals - pyramid interval :
1 minute sprint/1 minute easy
2 minutes fast run/ 2 minutes easy
3 minutes fast run/ 2 minutes easy
2 minutes fast run/ 1 minutes easy
1 minute sprint
Than I finished the run with 10 minutes medium intensive run, gradually slowing down and stopping.
If you don’t have a time to go to gym and you have about 35 minutes time available, try this excellent, highly effective endurance workout.
Posted in Workout plan | No Comments »
