9 - Ways to get motivated for a morning workout
Ever notice that when you exercise in the morning, you feel more alert and productive all day? It’s no coincidence — a morning workout has several advantages for your body and your mind. First, exercise jump-starts your metabolism, and keeps you burning calories at a higher rate all day. Also, you get your exercise out of the way and don’t have to worry about not having time for your workout routine, should something unexpected come up during the day,
One recent study found that exercise before breakfast can counter the ill effects of overeating. The researchers compared groups of active young men who ran or biked before breakfast with those who didn’t exercise and with those who exercised after eating big meals. Only the group that exercised before eating gained little or no weight and showed no signs of insulin resistance. Science aside, if you find getting up and exercising in the a.m. is easier said than done, try these 10 tricks.
Instead of sleeping with the alarm next to your bed, move it to the other side of the room. That way, you’ll have to get up and get out of bed to shut it off. Once you’re up, it’s that much easier to stretch, don your workout clothes, and head out the door for a brisk walk around the neighborhood or to the gym for a morning workout routine. If you use an alarm that plays music, set it to a song from your workout playlist to help get you in the mood for exercise.
Having a workout routine buddy is a great motivator. Make plans to meet your exercise partner at the gym at 6 a.m. or on the tennis courts at 7 a.m. You’re less likely to poop out if you know someone is waiting for you. “You don’t want to be the one who overslept or was too lazy to get up and get moving
3 - Make friends at the Gym
If you don't have an exercise buddy yet, chances are you will make one after a few weeks of sticking to a morning workout routine at your gym. You'll become familiar with the regulars who also exercise there that time of day. “It does inspire you to get up and move because you know they’re there and will wonder where you are if you miss a day or two,"
4 - Have a set goal
Every Sunday night, create your workout schedule for the coming week. Tell yourself, for example, “This week, I’m getting up at 6 a.m. Monday, Tuesday, Thursday, and Friday, and running three miles before work.” Schedule your morning workout just as you would an appointment. You’re more likely to follow your morning workout routine if you write it down.
If you don’t make it, write a note in your calendar to explain why. Later, you can analyze your exercise excuses and look for ways to overcome them.
5 - Load Workout Music Onto Your iPod
Music is a good motivator in the morning,If you have a great playlist, it can be enough to get you out of bed in the morning. Having workout music works for me. Research has shown that listening to music when you exercise can produce positive thoughts and help offset fatigue.
6 - Prep the night before
To follow through on a morning workout routine, it helps to lay out your exercise clothes and equipment the night before. That way you don’t waste any time getting dressed and ready for your workout. One possible disadvantage of exercise in the morning is that your time may be limited — overcome this limitation by having a set routine and not wasting time looking for your sneakers or your weights.
7 - Reward your efforts
If you meet your exercise goals and get up early four out of five days to work out for an hour, do something nice for yourself at the end of the week, like getting a manicure, seeing a new movie with a friend, or going to a baseball game. Buy a new workout outfit, take a well-deserved soak, or cozy up to your eReader — find what motivates you, and use it to give you that push out of bed each morning for your workout routine.
8 - Tell the world about your plans
Thanks to Facebook and Twitter, you can tell everyone you know about your morning workout routine. Post your exercise plans on Facebook. Once you do so, it’s harder not to follow through with it.
You also can use social media to boast of your accomplishments — tell your friends that you swam 16 laps (about a mile) or ran three miles before work. They surely will be impressed, and it will motivate you to keep up your workout schedule.
9 - Too sleepy? give it time
At first it may be difficult not to turn off the alarm and go back to sleep, rather than jump out of bed to exercise at the gym or go on a 30-minute walk. But after about a week or two, your body will adjust to your early workout schedule and it will be easier to get up and out of the house and head for the gym, Here’s why: When you exercise regularly, you sleep better at night. When you sleep better at night, waking up to exercise is easier to do.
1 - Compound exercises are your best tools for growth. Use them.
2 - Eat your biggest meal of the day about 30 to 60 minutes after you lift weights.
3 - Get strong! There are no weak bodybuilders. You don't have to become a powerlifter, but you do need to dramatically improve your strength over what it is now.
4 - Squats are king of the muscle builders, and they are not bad for your knees unless your form is horrible and/or you are half-squatting.
5 - Deadlift. If squats are king, deadlifts are second in command. They are not bad for your back unless your form is horrible.
6 - Learn proper form. Read every article, and watch every video you can on proper exercise form. There is no excuse for having sub-par squat and deadlift form.
7 - Balance your upper body work. This means equal effort for chest, back and shoulders. Stop doing 7 exercises for chest and only lat pull downs for back. Balance will keep you healthy, strong and help to stave off shoulder issues.
8 - Beginners...stop training like advanced lifters, using advanced splits and training techniques. They are not needed. What you need is to get strong on the basic compound lifts more than anything.
9 - Beginners...stop adding training volume. Having 3 bicep days per week isn't going to help. You need to get strong right now, not fatigue yourself with endless sets.
10 - Stop believing that muscle building is rocket surgery. It isn't. Get stronger, eat enough food and stay persistence.
11 - Stop missing workouts.
12 - Stop complaining about muscle soreness. It's part of the game. Don't miss workouts because of it. No excuses - get to the gym.
13 - Stop complaining about every ache, pain or strain. Lifting weights is hard, and a man's game. You're going to feel off occasionally. No excuses - get to the gym.
14 - Proper muscle building nutrition is much more than broccoli, rice and chicken breasts. Eat a variety of whole foods each week.
15 Eat more red meat.
16 - Eat more eggs, including the yolks. Egg yolks are nutritionally dense.
17 - Drink plenty of water. Then drink more.
18 - Sleep at least 8 hours a night and take naps when possible.
19 - Learn to cook. Muscle building nutrition doesn't have to be bland.
20 - Having trouble reaching your calorie goals? Add butter or olive oil to your veggies.
A beginning natural bodybuilder who is training hard and eating right should gain at least 10 to 16 pounds of muscle during his first year of hardcore training. An intermediate to advanced lifter will gain fewer pounds as the years progress. According to Casey Butt, this is the muscle progression that an average natural bodybuilder can expect:
Year 1 - 16 pounds of muscle.
Year 2 - 8 pounds of muscle.
Year 3 - 4 pounds of muscle.
Year 4 - 2 pounds of muscle.
Year 5 - 1 pound of muscle.
When bulking, you will also gain some fat. Some fat. Keep in mind that this bulking protocol will not turn you into a sumo wrestler, but you may add 5 to 10 pounds of fat during a given year. Some will gain slightly more, and some will gain slightly less fat. If you have fat fear and undereat, you will be limiting your gains. Bodybuilding requires building, or eating more. You simply can't maximize muscle mass by trying to eat less. There will be plenty of time to see your abs once you are a muscular beast!
Here are some general guidelines on how much weight gain you should aim for based on your training and muscle growth experience:
Beginners.
Beginning lifters who have gained no prior muscle mass should set a goal to gain about 2 pounds a month over the course of their first training year. In a perfect world this would equate to 16 pounds of muscle and 8 pounds of fat.
Beginner to Intermediates.
Second year lifters (or someone who has gained about 16 pounds of muscle mass) should set a goal to gain one pound per month over the course of the next year. In a perfect world this would equate to 8 pounds of muscle and 4 pounds of fat.
Intermediates.
Third year lifters (or someone who has gained about 24 pounds of muscle mass) should set a goal to gain two pounds every 3 months over the course of the next year. In a perfect world this would equate to 4 pounds of muscle and 4 pounds of fat.
Intermediate to Advanced. Fourth year lifters (or someone who has gained about 28 pounds of muscle mass) should set a goal to gain one pound every 2 months over the course of the next year. In a perfect world this would equate to 2 pounds of muscle and 4 pounds of fat.
Advanced.
Fifth year (plus) lifters (or someone who has gained about 30 pounds of muscle mass) should set a goal to gain one pound every 2 months over the course of the next year. In a perfect world this would equate to 1 pound of muscle and 5 pounds of fat.
If you have been struggling to lose weight after dropping the first 5 pounds, or if your fat loss has hit a roadblock even before it began, then you are most likely making one or all of the 5 mistakes in this article. Yes, no matter how unique you may think you are in your failures to lose fat, you do have a lot in common with other strugglers.
I have observed time and again the similar training mistakes made by trainees that halt their fat loss progress. So let me share 5 of the very common ones, and how you can overcome them.
1 - Too desperate and short sighted
- Yes I can understand how badly you want to fit into those size 32 waist jeans or that designer dress in a few weeks. However, in the real world you need to be more patient and think of the long term. I am sure you did not pack on 30 pounds in 3 weeks, so why expect to lose it in 3 weeks?
A reasonable expectation would be to lose the fat in ¼ of the time that it took you to put it on. Remember one thing: when that fat comes off you should be a far fitter and stronger person. If your fat loss program leaves you weak, unfit and overall, makes you feel terrible, then it’s not worth it.
A better approach would be to focus more on your progression in terms of strength and fitness. This would mean a focus on lifting more weights, doing more reps, running faster, etc. As your physical capacity improves your bodyfat levels will come down too if your diet is clean.
To put it another way, focus on the journey of getting there and giving it the best along the whole way rather than only being obsessed about the destination. This will give you a much better chance of “getting there”.
2 - Your workout lacks intensity
- It is very common to see fat people walk on a treadmill while watching TV. If that is your idea of a workout, then be prepared to be stuck with your bodyfat. Your workouts need to be I-N-T-E-N-S-E!
And don’t even get me started on doing high reps with those 5 pound plastic dumbbells. I don’t even consider them weights. They are just toys for kids and not a tool for serious fat loss. You can start with them for certain exercises if you are weak to begin with, but slowly you'll want to move onto serious weights to see a real loss of bodyfat.
From now on focus on going hard and heavy during your workouts and try to finish them in 45 minutes. Yes, moving around slowly for 90 minutes is not the best way to lose fat. Of course you can take a little longer if you do an extended stretching session along with your weights and cardio.
Focus on compound exercises like squats, deadlifts, etc to maximize your results. You will also do well to spend most of your resistance training with free weights like barbells, dumbbells, kettlebells instead of using too many machines like leg extensions, etc.
3 - Lack sufficient resistance training
Traditionally it was advised that to lose weight one should spend about 80% of their training doing cardio. The outcome of this advice was that the cardiovascular exercise machine manufacturers had fatter purses. If you want to lose fat then learn to make resistance training a major part of your training program.
Resistance training can include both weighted and bodyweight exercises. The advantage of resistance training is that it raises your resting metabolic rate which means that you burn more calories throughout the day. This ends up creating a much greater fat loss than doing just 30-60 minutes of slow cardio.
Of course it is essential to go heavy to get the benefits of resistance training, so once again those 5 pound pink dumbbells should not be your best buddy in the gym.
4 - Changing programs too often and not focusing on progression
Did you start a routine and leave it after two workouts because you came across another awesome looking super fast results promising routine on the net? If you have been doing such chopping and changing for months then stop and have a good look at yourself and see how much progress you have made. Chances are that there will be very little to no improvements made.
It is important that you try a program for at least 4 weeks before changing it to get the best results. In fact, I will even advise that if a program is working well for you then don’t be in a hurry to change it even if you end up doing it for 3 months.
Progression is what you need to focus on instead of being obsessed with finding a “perfect” program.
5 - Being a couch potato outside the gym
Being a couch potato was one of the major reasons why you got fat in the first place. So if you have not overcome that habit, then you are not maximizing your fat loss results.
Look for opportunities to get active outside the gym. This could mean playing sports with buddies, walking more instead of using a car for short distances, etc. If you are a parent, then you can plan 1-2 days a week to take your kids to the park and play active games with them. It will be a great stress buster and will help you bond better with your kids.
Again, there can be many other such options to get active if you really try to look for them. So to help you get started or blast through that plateau let me share with you a sample fat loss workout that you can try.
1 - Chest Building Exercises.
Bench Press.
The king of all upper body muscle building movements. The bench press is so popular that it is often seen as having it's own training day - bench press Monday.
Incline Bench Press.
The first choice of many top pro bodybuilders.
Dips.
Once considered the upper body squat, dips are a great compliment to any bench press movement.
Dumbbell Bench Press.
You will really be able to feel the chest work with this pressing variation.
Incline Dumbbell Bench Press.
A solid alternative to the incline barbell press.
Decline variations didn't make the list because they shorten the pressing distance and tend to shift some of the focus to the triceps.
2 - Back Building Exercises.
Deadlifts.
Nothing builds beefy backs like the deadlift. The sheer act of holding a barbell with heavy weight places the lats under an incredible amount of stress.
Pull Ups.
A far superior choice to lat pull downs. If you can do one, try for two. If you can do two, try for three! If you can't do them at all use rack chins.
Barbell Row.
No back building workout should be without a heavy row, and barbell rows are at the top of the list.
Dumbbell Row.
An excellent second choice to barbell rows, especially if you have a weak lower back.
Power Clean. The explosiveness of the power clean effectively works the back from traps down.
3 - Shoulder Building Exercises.
Military Press.
This exercise has been a staple of great workouts for decades on end.
Push Press.
Very similar to the military press, but utilizing more of an Olympic lifting-style explosiveness.
Bench Press.
Yes, you read that correctly. The bench press is an amazing front delt builder. In fact, if your chest day involves several pressing movements there's a good chance you won't need any direct front delt work on shoulder day.
Seated Behind The Neck Press.
Go no deeper than arms parallel to the floor, and this is a rock solid choice.
Seated Dumbbell Press.
A little easier on the shoulders for many because the dumbbells can be placed in a more natural position.
3 - Leg Building Exercises.
Squats.
The king of all muscle building lifts. 'Nuff said.
Front Squats.
Another top choice of bodybuilding beef kings. Front squats can be tricky to learn, but you will be rewarded with big wheels.
Stiff Leg Deadlifts.
Beef up your hamstrings!
Leg Press.
If you don't have access to a squat rack this is your next best bet.
Barbell Lunge. Lunges are another quality leg-building staple.
4 - Arm Building Exercises.
Chin Ups.
A shocker, but chin ups (performed with palms toward the face) are a beastly bicep builder, perhaps even better than straight bar curls.
Close Grip Bench Press.
This exercise allows for a heavy amount of weight to be placed on the triceps.
Dips.
Much better than most tricep isolation exercises.
Barbell Curls.
A classic. Just don't curl in the squat rack.
Seated Two Arm Dumbbell Tricep Extension.
Allows you to lift heavy weight and reach a deep stretch. You will need a good spotter.
A workout is made up of only so many sets and exercises. Constructing a workout without a purpose, and without the use of the best available tools will only waste your time. If you want to gain muscle and strength at the fastest rate possible you will need to choose the best possible exercises.
Squats. Squats are the king of all muscle and strength building exercises. No workout should be without deep squats. They are performed with a barbell, generally in a squat rack. Squats not only build massive legs, but also stress most of the upper body. They are like a hormonal nuclear bomb – destroying the entire body, forcing it to get bigger and stronger with ever rep.
1 - Deadlifts.
Second only to squats in effectiveness (and a very close second at that), deadlifts are another manmaker that will pack on slabs of muscle mass while helping you become as strong as a bear. Like squats, deadlifts are a barbell only exercise.
2 - Dips.
Dips are often called the upper body squat, and for good reason. Dips work the shoulders, chest and triceps very hard, and are a great overall exercises for building a beefy upper body. Dips should be performed at a parallel bar dipping station.
3 - Pull Ups.
It seems that even the strongest and most fit lifters can barely squeak out more than a few pull ups. The pull up is an excellent exercise for building the back and biceps, and should be used instead of inferior exercises such as the lat pull down when possible.
4 - Bench Press.
The bench press is an upper body staple. There are several highly effective variations including the flat bench barbell press, flat bench dumbbell bench press, incline bench barbell press and incline dumbbell bench press.
5 - Overhead Press.
As with the bench press, there are numerous quality variations of the overhead press that can be used. Nearly all seated and standing dumbbell and barbell overhead presses are solid choices. You may also use the Arnold dumbbell press, and behind the neck overhead presses. Another popular press variation is the standing push press.
6 - Rows.
Both barbell and dumbbell rows are tremendous upper back exercises. Old school barbell T-bar rows are also a solid choice. While cable and machine lifts are generally sub-par, seated cable rows can be very challenging and effective.
Running, when applied correctly, maybe exactly what you need in your fitness arsenal. Learn how and why running should be incorporated into your workouts.
Before you bring out the torches and pitchforks, hear me out. I know running may not be the forte of the majority of Muscle and Strength’s audience, but running, when applied correctly, maybe exactly what you need in your fitness arsenal.
Running promotes a healthy quality of life, increased GPP (General Physical Preparedness), along with unmatched improvements in the metabolic response, to name a few of its many benefits. Not only will this article help explain how and why running should be incorporated into the workout regimen of novice lifters to the most seasoned of gym vets, it will also give you every piece of information you need to start down the running trail.
Benefits of Running
As most of you readers already know, weight training is vital for the health of the human body. It aligns posture, increases metabolism, increases flexibility and fixes muscular imbalances (when done correctly). However, to increase the effects of weight training, some sort of cardiovascular activity is crucial. By adding cardiovascular activity, you can burn fat, increase natural hormonal release and lower your risk of heart disease.
But how does this help you achieve your weight training goals? By participating in cardiovascular exercise you are prolonging your body’s ability to train and therefore increasing growth potential. By increasing training ability, all that you’re essentially doing is allowing your body to train for longer periods of time. For example, instead of working out for 60 minutes, you are now giving your body the ability to train for 90 minutes, thus more potential for gains in size and strength.
In this section, so far, I’ve only referred to cardiovascular activity, and not particularly running, well this is why; simply all cardiovascular activity is done for the same reason and has the same potential. Cardiovascular activity is what the name implies, training of the heart and circulatory system.
Sports that fall into this category are swimming, cycling, boxing, as well as running. Swimming is great, but for the majority of people, they can’t find competitions to meet their competitive edge. Boxing is a personal favorite but causes muscular imbalances through force production and time under tension in the pushing phase with minimal tension in the retraction phase.
Boxing, like swimming, may be hard to compete in with minimal competitions combined with the high skill levels of those competing. These also require a pool or ring, respectively, which can be hard to come across, and memberships to these clubs/facilities can be costly. Cycling creates muscular imbalances through the repetitive circular motion in the plane of movement that the pedals rotate in. Cycling can be as costly, if not more so than swimming and boxing.
This leaves only running. Running is a great cardiovascular activity that can be done anywhere. Because it comes naturally to the physiological design of the human body, the learning curve is minimal and muscular imbalances (especially when paired with proper weight training) are unusual.
Competitive Running
Although most gym rats, myself included, enjoy seeing our bench press rise by a few pounds or striving to add a few inches to the arms, powerlifting and bodybuilding may not be for us (I have a feeling I’ve made quite a few enemies at this point in the article). For the majority of average lifters, powerlifting and bodybuilding may be too taxing on the body, as well on the wallet. However, running may just be what you need to fuel you’re competitive edge.
Another benefit of competitive running is its regularity, whereas powerlifting meets may be months apart and hours away from your home. In your town alone, you shouldn’t be surprised to find several races a year. This will not only give you a date to work for to achieve a goal, but will give you an annual way to mark your progress.
How to get rid of fat arms ?
Many young people suffering from obesity and high body fat, is fat Almmtlitan arms of the areas most cause for embarrassment and low self-esteem, if you suffer from this problem is here we offer you a solution.
First, control your diet
Must first be aware that getting rid of fat requires Balodhira diet include whole body, so you should follow a balanced diet you what you want. The reason for the existence of arms of the fat in some cases, genes, and in most cases to the wrong diet and dietary habits, negative, and in both cases you need to control the food you eat.1 - Avoid junk food
Avoid meals that contain a high content of fat and full of empty calories, such as drinks that contain soda and candy sweetened large proportion of sugar.
2 - eating in an orderly
Avoid eating late at night, because that does not give the body time to digest food properly and therefore affect the proper distribution of food in the body.
3 - Get enough fiber
Must do a lot of foods rich in fiber which helps to dispel remnants of metabolism that affect the intestine and may cause hormonal problems lead to weight gain.
Second, exercise, balanced
In order to get rid of the fat and get the arms Mshidodtan, you need a system sports daily consists of a set of exercises involving all the muscles of the arm and you can stimulate the fibers. You can achieve this by lifting weights light, medium and heavy.
1 - D triceps muscle
You can do this exercise by attracting dumbbell with one hand, then lifted up above the head, and move them on both sides.
2 - Exercise payment Push-Ups
You can start this exercise, push on the wall, then gradually progressing to the ground. The more your arms kept close to each other, the more I worked more on the triceps muscle.
3 - Triceps Kickback Exercise
This exercise targets the muscles of the upper arm. To do it you should be leaning forward half bow and your hand holding the dumbbells parallel to the ground. For better results you can do this exercise next to other exercises like walking fast or enemy, cycling and swimming.
Third: General Tips
1 - clothing best suited to your arms Almitrhlain
Avoid wearing tight clothing at the arms, and try to wear clothing with a half km or the full amount.
2 - should they look more handsome when driving
Try to throw your arms forward and back, which helps to ensure that the device retains Pettmaskh muscle throughout the day.
Things you should know before building your muscles.
Most wanted young people around the world to build their muscles correctly and properly without resorting to quick fixes that may harm their health. You should know that in order for strong muscles and loss of body fat we have to rely on a specific diet, and for that we give you some important information that the young man should know before embarking on building muscle.
1 - know the appropriate amount of fat in the body Before starting to exercise to build muscles you must know the amount of fat in your body should be available, if more than the normal limit, you must be practiced exercises burn fat first before starting to practice exercises to strengthen and enlarge the size of the muscles.
2 - know as soon as necessary to strengthen your muscles
In order to build muscle you should be concerned with feeding system approach, a source of energy for your body to exercise, in order not to increase the fat in your body you should not deal with meals containing a large amount of calories. You can address the meals contain more calories ranging from 100 to 200 units in order to ensure for yourself not to gain excess body fat. In the end, you can through regular calories to grow the size of your muscles as soon as possible.
3 - interest rate increase by the weight of your body
You should know that the body is lean and lean proportion of fat by between 4 to 7%, which means that it will gain much weight after an appropriate diet, which should not worry about it, you can either increase the proportion of fat he has must be wary of increasing weight as a result of its food.
4 - If you thin: How do you increase your weight?
Faces his skinny body big problem in increasing the weight to be able to exercise to enlarge the size of his muscles, and for that he must address the meals contain between 300 and 500 calories a day above the normal rate, and if not over weight, he increased the amount of daily calories.
5 - the stage of exercise
After that the former should be concerned with the basics you need to start at the planning stage to exercise that muscle hypertrophy, and a range of exercise to get you the best muscles from 6 to 12 months of a strict system for exercise.
A new method to strengthen the muscles.
Technique to reduce Groups "drop sets" depends applied to reduce loads during exercise when the trainee feels tired, so do not stop training, but increases the number of times a weight of less exercise ... This method is common in many of the heroes of bodybuilding in the world, but how do we apply it to Kmptdin?
Some believe that the technique could reduce the groups to make the trainee will continue as long as possible in the exercise, but interest will not be significant for the target muscle during exercise. How, then, continue to exercise after your arrival to the stage of fatigue without reducing the weights? The answer you edit a simple technique in which the former rather than modify the weights to reduce your position that exercised by the exercise.
Trainee "gym" knows that there are exercises aimed at a single muscle are the conditions more difficult for the trainee to other situations, such as an exercise to strengthen the muscles of the chest, in this exercise, when the trunk of the trainee is tilted to the top of the exercise much more difficult than in the case of decubitus trainee on his back when he to carry the bar. Because it is concentrated in the first case, carry weight on the chest muscle only, while in the second case Viozaa load on the muscles of the shoulder and hands next to the chest muscle.
If you exercise in the case of the former, do not cut weight when you arrive to the stage of fatigue and exhaustion, but not of your situation so that they are lying on your back fully, this will make the situation easier for you to continue to exercise the same weight, which will increase the chances of muscle growth.
You can use this method in any exercise, and will maintain the strength of your muscles and you will ensure that physical fitness is high.
How to get the muscles of the back of a petition.
Exception of four exercises you can only get the muscles of the back of a broad and powerful as well.
1 - pull up (horizontal bar)
Movement Mark your elbows are pointing out your chin and you will attract the top-level bar and then slowly lower your body to put an attachment to the deceased Atjal your feet touching the ground between the duplicates.
2 - rowing on a Smith of the bending mode
The number of times 4 sets 10 and 8 and 6 and 6
Beginning: - Lower the ends of safety to the ground if possible fist on the bar Bakdtin Tbaeidhma increases the breadth of the shoulders disable your thighs and joints bent at an angle of 90 degrees and look forward Ptqoas, and the lower part of your back
Movement: - pull your elbows toward the ceiling while keeping the curvature of the lower part of the back bar magnet toward the lower part of the chest and then return to set the tide of the arms, and kidney weights increased in each group,
3 - rowing Pakabl or rope from the sitting position
The number of times 3 sets 10 and 10 and 8 iterations
First
BOSS handle your rope center cable, sit down with the lifting of the trunk and make the arms forward to hold the end of the rope with both hands
movement without reference back to pull the rope around your waist that separates the ends of the rope about approaching you, and roll your shoulders back as much as possible in each iteration before returning to the starting position.
4 - pull with arms straight to the top
The number of times in the two sets 10 repetitions each
Beginning Catch Bakdtin Raanhma going down on the bar straight overhead offline wound field and make your arms straight and tight until the end of arm movement
Movement: - Click the bar to your thighs with the drape broad back muscles and then return to starting
position and do not make weightlifting Thelms ground between duplicates.