Wondering about the activities you should join the
gym. So here I am giving you the idea about other activities then lifting so
that you can easily choose the things you should go for.
Cardio or Bhangra or Zumba dance classes all are the
same kinds of exercises. Even you can say Bhangra and the Zumba dance classes are
the parts of cardio. It may be sound strange but the cardio should be done by
every person of any physic because doing cardio is very good to improve your
cardiovascular health.During the cardio
exercises like cycling, running, swimming, dancing your heart and lungs work
faster than they would during the strength exercises, and they become stronger
and more efficient. Source “Even, research published in The American Journal of
Cardiology pointed aerobic exercises as the most efficient form of exercise for
improving cardiovascular health”.
While the weight lifting is more efficient in case
of fat loss but both kind of exercises together will get better results than
performing strength exercises alone. So everyone should do it, also true that
its intensity may change according to different goals.
When a person focuses on building muscle, I will not
suggest cardio for more than 30 min a day and then just as a warm-up before lifting.
And when a person is focusing on the losing weight I
will suggest him fasted cardio. And it should be done in the morning before
consuming any calories.
So I think I have made it clear to you that is
important for everyone to do the cardio not just to burn calories or lose fat
but it is mainly done to make our heart and our lungs strong which will let you
escape from heart diseases and other fatal come with age. Both cardio and
strength workout should be done together, cardio loses fat even from the muscle
also but the strength workout will lose calories even after the gym and also
build muscle and help you to live a fit life.
You have noticed that every well-personalized person have one thing in common besides their heavy pay cheque and is a boulder shoulder. The shoulder is the most important muscle of the human body. A bigger shoulder gives the appearance of a bigger arm and a bigger chest and a small waist. And make your shoulder strong and bigger here are some exercises check them out. Exercise 1: Barbell Overhead Press This is your big move to get things going. Just start with a perfect warm-up set that focuses on time under tension, focusing for four seconds lowering with a two-second blast upward, to strengthen your shoulders for the workout ahead. Sets: 2 warm-up sets 18-20 reps, slow 4 working sets of 10-12 reps
How to do Stand:
Stand with your feet at shoulder-width apart, with
your core set tight and a barbell held at your shoulders, palms facing
forwards. From here, drive the bar upward, really squeezing your shoulder
blades together at the top of the movement. Go lower with control. Increase the
weight with each set and rest for 1 minute only in between. Finish with a
triple drop-set – the max weight you can do for 10 reps, then immediately drop
10 percent weight and do another 10 reps without resting, then repeat once
more.
Exercise 2: Dumbbell/Cable
Machine Lateral Raise
Lateral raises perfectly hit the middle of
your deltoid, an area often missed and therefore remain underdeveloped for a
lot of people. Keep your back and body in the right position but if you can
really push yourself, creating a little swing for the final three would be
fine. Obviously, if there’s pressure on the lower back, stop.
Sets: 2 warm-up sets 18-20 reps
4 sets of 10-12 reps
How to do:
Either stand with a pair of dumbbells at your
sides or you can set up a cable machine so the handles are at the lowest
points, grabbing the left handle with your right hand and vice versa. Set your feet at shoulder width, pivot forward slightly at the hips, engage your core
and pull your shoulder blades together to lift that weights out to your sides.
Go lower with control. Increase the weight with each set and rest for 1 min in
between. Finish with a drop set or partials: double that weight and go for 10
partial reps, which increases blood flow and expands the fascia (the connective
tissue) around the muscle.
Exercise 3: Pec Deck Rear Fly
This will really isolate the rear of your
deltoids, so you won’t need to go too heavy here. Using the pec dec machine
ensures there’s constant resistance during both the eccentric and concentric
part of the movement, which will equal more muscle building bang for your buck.
Sets:
2 warm-up sets 18-20
reps-slow
4 working-sets of 10-12 reps
How to do:
Set the seat carefully so the handles are at
shoulder level, which in turn should be sat fully to the rear of the machine’s
settings. Hold the handles with your palms facing to the inwards. From here,
set your torso tight and draw your arms out to the side and back through the
dec’s semicircular plane. Return with control and slow. Increase the weight
with each set and rest for 1 minute in between. Finish with a triple drop set –
the max weight you can do for 10 reps, then immediately drop 10 percent weight
and do another 10 reps without resting, then repeat once more.
Exercise 4: Reverse Cable
Crossover
Now its time to hit the front of the deltoids
with some serious time under tension. The focus here is to steady,
sweat-inducing control. Don’t go for a weight that you can’t move slowly for 10
reps. And carefully resist the urge to let the cables swing back with speed.
You want to tension the whole time.
Sets:
2 warm-up sets 18-20
reps-slow ·
4 working sets of 10-12
reps
How to do:
Stand in between the cable
machines, with the handles set at the highest points according to your height.
As with the cable lateral raising, grab the handles in the opposite hands, but
this time you should draw them to your chest so your arms are crossed a bit
like Wolverine. Lean forward slightly and draw your arms out and down slowly.
Again, a bit like Wolverine but in his full, claws-out extension. An alpha male
growl at the mirror is optional. Increase the weight with each set and rest for
1 minute in between. Finish with a drop set or partials: double the weight and
go for 10 partial reps.
Exercise 5: Front Raise
Now this will be pretty painful move targets
the front delts and doesn’t let up. It’s imperative you pick a reasonable
weight this time because overdoing it will put all the onus on your lower back
and very little of it on your delts so be careful with weight. You want big shoulders,
not a month off work due to muscle spasms.
Sets:
4-5 sets of 15-reps
How to do:
Holding either a weight
plate or barbell, set your hands at your hip’s height. With your feet at your
shoulder width and your core should be tensed, draw your shoulder blades back
and raise the weight with straight arms up to shoulder level. Keep breathing
and go lower with control. This time just stick with the same weight throughout
unless you feel like it’s too hard or too easy, in that case, adjust
accordingly. Rest for 1 minute in between the sets. Each rep should be of 4
seconds up, 4 down.
So Eat, Sleep and Repeat
on this schedule. live a fit life.
