here you will find a lot of amazing bodybuilding and fitness which will help you to get a great and healthy body.

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Tuesday, October 30, 2018

The Best 10 Foods You Should be Eating

As a holistic nutritionist, I’m often asked what the healthiest foods are, what I think people ‘should’ eat, and what my ‘insider’ tips are for living a long, healthy life.




My answer is always that it’s very important for you, the individual, to create a diet and lifestyle that works for your specific physical needs—a diet that fits into your specific work, play, and lifestyle and that includes food you love to eat.

I believe that the joy of eating should never be missing from your plate, and that the foods that feel amazing in your body and taste amazing on your tongue can and should be the same foods.

That said, there are some foods I consider to be super foods, that I feel anyone could both enjoy and benefit from eating. Whether you follow a specific eating plan or not, here are my personal top 10 foods you should always eat.



Organic Eggs


    A pure source of protein
    Omega-3 fatty acids (yolk only)
    Packed with vitamins (e.g. Vitamin. B, E, and D)
    Biotin (great for hair, skin, and nails)
    Also contain potassium, choline, and folic acid

It’s important to clarify what we mean by organic eggs. Organic eggs are those laid by a hen who is fed organic feed, must have access to the outdoors, and cannot be raised in cages. Remember to do your research and make sure you’re buying the real deal.


 Spinach

    Huge amount of vitamin-A (helps with immunity)
    Super antioxidant food
    Contains flavonoids (anti-cancer properties)
    High iron content

Spinach isn’t just for Popeye. You too can reap the benefits of this superfood. It won’t inflate your biceps to the size of balloons, but the benefits we listed above are a solid consolation prize.


Chia Seeds

    High level of omega-3 fatty acids
    Excellent source of fiber (10g in only 2tbsp)
    Rich in antioxidants
    Regulate insulin levels
    Gluten free (if you care about that sort of thing)

In addition to the benefits listed above, the fiber in chia seeds absorbs a large amount of water and expand inside your stomach. So don’t be fooled by how small these little guys seem at first. As soon as they hit your gut those suckers are going to expand in no time and increase your feeling of fullness. This has the potential to help keep your appetite in check.

As an aside, chia seeds have also shown to be hugely useful for people struggling with type 2 diabetes. In these individuals adding chia seeds to their diet led to decrease in blood pressure and inflammation.


100% Grass-Fed Buffalo Meat

        Extremely lean source of protein (even lower calories, fat, and cholesterol than most fish and chicken)
        Rich in Omega-3 fatty acids
        High Iron content


Broccoli

These little trees deserve a regular spot on your plate. Broccoli is an excellent green packed with easily digested and absorbed calcium. Unlike some other calcium-rich leafy greens like spinach and Swiss chard, broccoli is very low in oxalates, compounds that inhibit your body's calcium absorption.

Broccoli also contains a compound called Indol-3-Carbinol, a very powerful chemo-protective that supports your liver’s detoxification processes.


 Nuts

Almonds and cashews are bursting with heart-healthy fats, plus plenty of magnesium. Each ounce contains 20 percent of the daily recommended goal, so snack on nuts in trail mix, add crunch to salads and or make a batch of homemade nut butter.


Salmon

Omega-3 fats help promote vision, immunity, circulation, skin and brain health. The best way to get in more of these important fats is to eat more fatty fish like salmon. A 3-ounce portion of cooked salmon packs in more than 4,000 milligrams, which far exceeds the recommended value of 1,100 to 1,600 milligrams per day.



Quinoa

            Contains all of the essential amino acids making it a complete protein
            Gluten free, complex-carbohydrate source (quinoa is actually a seed, not a grain)
            High level of manganese (antioxidant)
            High level of magnesium
            High in fiber


  Black Rice

            Contains the same antioxidants that are found in blueberries without the sugar
            Contains almost double the amount of fiber compared to brown rice
            Helps lower cholesterol
            Gluten free, complex-carbohydrate source

Ever wonder why black rice looks the way it does? Most rice grains contain an outer layer of bran. The white rice you see most commonly has had that outer layer removed, while black and brown rice hasn’t. That extra layer gets its color from the antioxidant anthocyanins. That’s the same compound that gives blueberries and goji berries their distinctive hue. However, be warned. Black rice doesn’t come as cheaply as the white rice we’re all used to. There is a reason it was once only reserved for emperors you know.
 

Water

Okay, okay, we know this one is a bit of a cop-out. But you wouldn’t believe how many guy out there don’t remember to hydrate. The benefits of drinking water are endless and all you need to do turn on the damn faucet or take a stroll to your office watercooler. It couldn’t be easier.

If you want to add a little something extra to your routine to help with those extra pounds you can also consider using a high quality fat burner in addition to the superfoods listed above. They don’t call them burners for nothing, these bad boys induce thermogenesis in the body to raise your metabolic rate and burn way more calories than you would naturally. And if you can’t help but snack a little too much, fear not. Most high quality burners should also contain a highly scientific fibrous complex that stops the body from craving those high calorie foods and cheat meals.


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Monday, October 29, 2018

Stratégie Biceps Workout That Will Have You Bursting Through Your Sleeves

For the majority of men, the best part of arm day is when you get to grab a pair of dumbbells and curl them until you can't curl no more. Then, stand in a mirror and admire your work. 





Don't lie, everyone loves working through reps and watching the pump grow, grow and grow – but you can do so much more to build up your biceps than just the basic standing curl. Yes, we were shocked, too!

On your next arm day – which is probably today – try this circuit for a new way to hit those curls. The workout has been designed to help you build up cannonball-sized biceps, so you'll be glad you switched up your routine. 



The Warm-up
Prone cobra





How To:

  • Lie face down on the floor with your legs straight, arms at your sides, and palms down.
  •  Drive your hips into the floor.
  • Contract your glutes, raising your legs off the floor.
  • Simultaneously inhale and tighten the muscles in your upper back, raising your chest, head, and arms off the floor; rotate your thumbs toward the ceiling as you do this.
  • Hold for 4 seconds, and then return to the start.
  • That’s 1 rep.
  • Do 2 sets of 10.


Seated bicep curl 




Sit on a bench, hold two dumbbells at arm's length and let them rest by your side. Use your bicep to curl the dumbbells up to your shoulders, then slowly lower them back down to your side and repeat. 


Dumbbell floor press

 


Lie face up on the floor holding two dumbbells at chest height. Press up as if you were on a normal bench until your arms are fully extended. Then slowly lower back to the starting position.

Wall curl




How To:

  • Stand with your back pressed against a wall, holding two 20-pound dumbbells with an underhand grip.
  • Curl them upward toward your chest as you keep pressing your back and upper arms into the wall.
  • Squeeze your biceps at the top of the curl; then lower the dumbbells. 
  • That’s 1 rep; do 10.

Close-grip push-up hold




How To:

  • Assume a push-up position, your hands directly under your shoulders.
  •  Keeping your elbows close to your body, lower your torso until your chest is 2 inches from the floor.
  • Hold 4 seconds; return to the start.
  • That’s 1 rep; do as many as you can before the time’s up or your form fails.
Test your cannonball strength

You can turn the workout into a fun challenge to gauge your arms' strength. Set a timer for 2 minutes per round. Do 3 rounds of the circuit total, resting 1 minute between each. Track the number of diamond press-up holds you complete in total; that's your score.

<6 Off to a good start

7-12 That's serious strength

>13 Now you've got sleeve-busting biceps!
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Sunday, October 28, 2018

Best The 4-Week Dumbbell Workout Plan : Legs And Abs

With these dumbbell legs and abs exercises, you’ll not only hammer your legs, abs, core, but you’ll also boost your total-body stability and strength.





1A Squat


Sets 4 Reps 10 Rest 0sec Tempo 2010
How to:

  • Stand tall holding a dumbbell in each hand.
  • Keeping your chest up and core braced, squat down as deep as you can.
  • Push back up through your heels to return to the start position.
Why: It’s the classic lift for building bigger and stronger legs and because it’s a big compound lift that recruits multiple muscle groups, it’s also effective at torching belly fat too.

1B Balance Chop




Sets 4 Reps 10 Rest 60sec Tempo 2010
How to:

Stand with feet wide and hold a single 8-pound dumbbell with both hands overhead, arms extended. Shift body weight to left leg as you pivot on right foot and rotate torso to left (reaching even higher with dumbbell).

Then bring dumbbell down beside right hip as you raise bent right knee to hip level. Reverse motion, returning to reaching upward toward left, to complete 1 rep. Do 8 to 10 reps. Switch sides; repeat.



Why: It’s not as well known as other abs exercises, but do it right and you will build muscle across your entire core, as well as working your shoulders and lower back. 

2A Lunge 



Sets 4 Reps 10 each side Rest 0sec Tempo 2010
How to:

  • Stand with a dumbbell in each hand.
  • With your chest up and core braced, take a big step forward with one foot until both knees are bent 90°, then push off your front foot to return to the start.
  • Do all the reps with one leg, then switch.
Why: The lunge provides many of the same benefits as the squat but with even more core-sculpting advantages because your abs must work overtime to keep your body stable as you lower and raise.



2B Sit-Back Twist



Sets 4 Reps 10 Rest 60sec Tempo 2010How to:

Holding a single 5-pound dumbbell with both hands, sit on floor with knees bent, heels on floor. Lean torso back 45 degrees and extend arms forward at 45-degrees to start. Rotate torso to right as you lower dumbbell with straight arms toward floor by right hip. Return to start position and repeat to left to complete 1 rep. Do 8 to 10 reps.

 Why: It will work your abs, which must be fully braced and engaged to keep your torso stable and upright, and it will improve the strength and mobility of your delicate shoulder joints for added injury-prevention benefits.

 

3A Goblet squat



Sets 4 Reps 10 each side Rest 0sec Tempo 2010
How to:

  • Stand tall holding one end of a dumbbell with both hands.
  • Squat down, keeping your back straight and core braced, until the weight almost touches the group.
  • Stand back up to return to the start.
Why: At this point of the session your legs will already be close to fatigue but this move, with a single dumbbell as resistance, will tax a few more muscle fibres for growth and keep your heart rate high for fat-loss benefits.

3B Crunch


Sets 4 Reps 10 Rest 60sec Tempo 2010
How to:

  • Lie flat on the floor, holding a dumbbell across your chest.
  • Engage your abs, then raise your torso off the floor.
  • Squeeze your abs at the top, then lower yourself slowly and under control.
Why: The crunch is great for developing your upper abs, but only if you do it right. And the added resistance of the dumbbell will force those muscles to up their game to lift and lower your torso without help from momentum.



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Saturday, October 27, 2018

Jeff Seid’s Full Workout Program

how to look like jeff seid

Jeff Seid is a pro fitness model, being 6″0, 205lbs, and around 8% bodyfat.

His physique is similar to Zyzz, but has some noticeable differences.





I’m here to talk about those differences today, and how you too can build a body like Jeff Seid.

Before we begin, it’s important to recognize that Jeff Seid was born in 1994, thus making him a rather young individual.

To be that young yet have such a great body is an immediate sign that Jeff has great genetics, and/or past training experience.

This is true, given the fact that he played football and engaged in wrestling. (and was the best)

So he does have some years behind him, which means that it might take you some years as well to look like him.

Muscularwise, you can definitely achieve his physique.



DAY 1: CHEST/CALVES

One of my favorite days of the week. This is your opportunity to really hit your chest hard, get an epic pump, and do some work on your calves, too.

Barbell Incline Bench Press
4 sets of 10, 8, 8, 6 reps

Dumbbell Bench Press
4 sets of 10, 8, 8, 6 reps

Incline Dumbbell Flyes
4 sets of 10, 8, 8, 8 reps

Dips – Chest Version
3 sets to failure

Cable Flyes
3 sets of 12, 10, 8 reps

Standing Calf Raises
5 sets of 20, 15, 12, 10, 8 reps

Seated Calf Raises
5 sets of 25, 20, 15, 12, 10


A strong back will add width to your physique and give you that highly desired v-taper, adding to the illusion of a slim aesthetic waist.

Barbell Deadlift
3 sets of 10, 8, 6 reps

Bent Over Barbell Row
4 sets of 12, 10, 8, 8 reps

Wide Grip Chin-Up
4 sets of 10 reps

Seated Cable Rows
4 sets of 12, 10, 8, 8 reps drop set to failure each set



DAY 2: BACK

A strong back will add width to your physique and give you that highly desired v-taper, adding to the illusion of a slim aesthetic waist.

Barbell Deadlift
3 sets of 10, 8, 6 reps

Bent Over Barbell Row
4 sets of 12, 10, 8, 8 reps

Wide Grip Chin-Up
4 sets of 10 reps

Seated Cable Rows
4 sets of 12, 10, 8, 8 reps drop set to failure each set


DAY 3: LEGS

After hitting chest & back, you’ll find most of your upper body sore as you’ve just completed numerous compound movements. This gives you the perfect opportunity to hit your lower body and really grow your legs. This day isn’t easy, but push through and your physique will stand out from the rest!

Barbell Squat
5 sets of 15, 10, 8, 8, 6 reps

Front Barbell Squat
4 sets of 10, 8, 8, 6 reps

Leg Press
3 sets of 10, 8, 8 reps

Quad Extensions
4 sets of 12, 10, 8, 8 reps

Lying Leg Curls
4 sets of 12, 10, 8, 8 reps

DAY 4: ARMS/CALVES

One of the hallmarks of an impressive physique, get your biceps and triceps up to par with this workout. Push hard!

Barbell Curl
4 sets of 12, 10, 8, 6 reps

Alternating DB Curl
3 sets of 8-10 reps

Preacher Curl
3 sets of 10 reps

Concentration Curls
3 sets of 15 reps

Dumbbell One-Arm Triceps Extension
3 sets of 12-15 reps

Triceps Rope Extensions
4 sets of 12, 10, 8, 8 reps

Skull-Crushers
4 sets of 10-12 reps

Standing Calf Raises
5 sets of 20, 15, 12, 10, 8 reps

Seated Calf Raises
5 sets of 25, 20, 15, 12, 10
 


DAY 5: SHOULDERS

Capped, strong shoulders will add width to your physique where it matters and polish off your physique. The shoulder girdle is crucial in almost all lifts, so by working your front, side and rear delts you’ll be building the foundation for a solid physique.

Shoulder Press
4 sets of 10, 8, 8, 6 reps

Side Lateral Raise
4 sets of 10 reps

Bent-Over Rear Delt Raise
4 sets of 10 reps

Front Dumbbell Raise
3 sets of 10 reps

Upright Barbell Row
2 sets of 10 reps

Rear Delt Pec Deck Flyes

4 sets of 12-15

Barbell Shrug
4 sets of 20, 15, 12, 10 reps

Dumbbell Shrug
3 sets of 12, 10, and 8 reps


DAY 6: Optional Rest Day

Take a well earned rest on this day, keep physical activity low and try to minimize stress so you’re fresh to continue on with the routine.

    Or you can hit any muscle group again that you want to. I recommend picking a lagging muscle group to train on this day.

DAY 7: REST

Congratulations! You have successfully completed a week of this routine. Rest up, and get right back to it the next day. You’re going to want to stick to this routine for at least 6 weeks to start seeing positive results. Make sure to apply the progressive overload principle, and always try to lift a weight stronger than you’ve lifted in the past.
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Friday, October 26, 2018

Top 4 Exercises To Boost Growth Hormone Naturally

human growth hormone (HGH) is an important hormone produced by your pituitary gland.

Also known as growth hormone (GH), it plays a key role in growth, body composition, cell repair and metabolism.






HGH also boosts muscle growth, strength and exercise performance, while helping you recover from injury and disease.

Lower HGH levels may negatively impact your quality of life, increase your risk of disease and make you gain fat.

Optimal levels are especially important during weight loss, injury recovery and athletic training.

Interestingly, your diet and lifestyle choices can have a huge effect on your HGH levels.

Here are 4 exercises to increase human growth hormone (HGH) levels naturally.



Bent Over Rows « hgh exercise »





 
 


Hang Cleans « hgh exercise »



Deadlifts « hgh exercise »


Pullups « hgh exercise »


Having Optimal HGH Levels is Important

As with other key hormones — such as testosterone and estrogen — having healthy levels of growth hormone is important.

HGH helps your body with metabolism, cell repair and other vital functions.

 
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Thursday, October 25, 2018

Lose Belly Pooch With This 6-Minute Abs Workout

In order to trim your waist and make it perfect, there is no other way but exercise. However, knowing which exact exercises are essential for this part of the body is most important. In order to lose the belly pooch, you don’t have to go to the gym or pay expensive products. The only thing you need is 6 minutes of your time every day and all that in the comfort of your home.





Exercises To Lose Belly Pooch

The best 6 exercises that will help you burn belly fat are as follows:

1. Reverse Crunch

Lose-Belly-Pooch-Challenge-Reverse-Crunch
Do this exercise for 60 seconds and after that immediately start the next one.

2. Scissors

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Try to engage the abdominal muscles as much as you can during this exercise. Do this exercise for 60 seconds.

3. Elbow To Knee Crunch

Elbow-To-Knee-Crunch

Touch your right knee with your right elbow for 30 seconds, then switch to the other knee with your right elbow in the next 30 seconds.

4. Diagonal Plank


Lose-Belly-Pooch-Challenge-Diagonal-Plank

30 seconds support your body with one arm and the next 30 seconds with the other arm.

5. Russian Twist


Do this exercise for the next 60 seconds.
6. Cross Body Mountain Climber



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Do this exercise for one minute.

The first set is done! If you wish to boost the results or you don’t feel tired yet, repeat the exercises.


5 Tips To Burn Belly Fat

1. Stop Eating The Same Way Each Day

Try to change the food that you eat on a daily basis. This will prevent the metabolism from reaching a comfort zone. Therefore by practicing this method, you will increase the work of the metabolism.

2. Change Your Exercise Routines

Same as the eating habits, from time to time change the exercises and try something new.

3. Drink Lots Of Water

In order for the digestive system to work properly, it needs to stay hydrated. It is scientifically proven that staying hydrated helps you lose weight faster.

4. Eat Protein With Every Meal

By having a high protein meal or a shake you will decrease the urge to eat more and your body will have the necessary proteins to function well.

5. Remove Free Radicals From Your Body

Free radicals are toxins that are in your body from many different things.

You can remove them by drinking plenty of water, consume antioxidant beverages and foods and eat foods that contain fiber.



.Source: Organic Lve Time


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Wednesday, October 24, 2018

6 Fat Blasting Exercise To Slim Your Way To A Sexy Waist

Sculpt sexy curves that accentuate your waist with this muscle-building strength circuit.

News flash: Strong muscle curves look good on everyone. (Just look at these strong ladies who make muscles look drop-dead sexy.) By building strength in key areas (your shoulders, butt, and legs), you can make your body appear more shapely.





This strength circuit incorporates dynamic, balance-based exercises that will engage your whole body—while also tightening the muscles around your stomach to help define your waist. If you're looking for a more intense ab burn, add this five-minute waist-sculpting ab routine at the end of your workout too. (Don't forget: Diet is just as important—if not more—than exercise for losing belly fat.


Total Time: Up to 30 minutes

You will need: Free weights

1. High low crunches

 How To Get A Tiny Waist
  • How to: 
  •  To perform this workout get a chair.
  • Now sit down in front of the chair in the crunch position, starting with your feet under the chair.
  • Move in the crunch position raising your feet above the chair and below it without touching it.
  • The purpose of the chair is to help you maintain balance and intensity.
  • Do three sets of 25 reps.
Sets: 3
Reps: 12
2. Side plank raise with chair
  • How to:
  • For this move get a chair and get into the side plank position with your right leg placed on the chair.
  • Now slowly deep your hips in the side plank position, up and down.
  • Do 3 sets of 15 reps.
Sets: 3
Reps: 12
3. Mountain climbers
  • How to:
  • Get into the standard plank position.
  • Now start the wide walking motion with your legs as if you're walking up a steep hill.
  • Do three sets of 25 reps.
Sets: 3
Reps: 12

Squat to Rotating Press


Squat to Rotating Press
How to:

  • Stand with feet slightly wider than hips, holding dumbbells together in front of body.
  • Push hips back and bend knees to lower into a squat, reaching dumbbells to the floor.
  • Press through heels to extend legs as you curl weights up into chest, drawing abs in tight.
  • Immediately press weights overhead as upper body rotates right, pivoting left heel up (palms should be facing in with arms slightly in front of head in full extension).
  • Immediately return to starting position; repeat on opposite side to complete 1 rep.
Sets: 3
Reps: 12

2. Reaching Row


Reaching Row
How to:

  • Grab a pair of dumbbells and stand in a split stance with right foot forward.
  • Lower into a lunge, hinging forward from hips about 45 degrees (be sure to keep back naturally straight), reaching dumbbells down toward feet with palms facing thighs.
  • Bend left elbow behind body, opening elbow out to side, pulling weight in front of shoulder.
  • As left arm extends back to floor, bend right elbow behind body to switch sides, moving arms quickly.
  • That’s 1 rep.
  • Do all reps on the first side, then repeat with opposite foot forward.
  • Keep abs drawn in tight and allow torso to rotate slightly from side to side during row.
Sets: 3
Reps: 12


3. Curtsy Curl


Curtsy Curl

How to:

  • Grab a dumbbell in left hand and shift weight onto left leg.
  • Cross right leg behind left and lower into a curtsy lunge, bending both knees (keep most of bodyweight in left leg), hinging slightly forward from hips, reaching dumbbell to the outside of left leg.
  • Rise up out of lunge, extending right leg out to side as left leg straightens, rotating torso to the right as left elbow bends to curl the weight  across chest.
  • Immediately return to starting position; repeat.
  • Do all reps on the left, then repeat on the right to complete 1 set.
Sets: 3
Reps: 12
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Tuesday, October 23, 2018

12 Best Dumbbell Exercises For Shoulders


To build robust shoulders you need to target them from multiple angles to activate all three heads of the deltoid muscle. Dumbbells are the perfect tool for the job. While barbell moves often require a spotter, and most machines fix your movement in one plane of motion, dumbbells require all your stabiliser muscles to work, force your core to hold everything together and offer plenty of versatility with every exercise.






This three-part shoulder complex from trainer Tom Dyer puts dumbbells to good use in targeting all three heads of your deltoids, helping you increase and maintain tension on the muscles, starting with the weaker rear deltoids and finishing by hitting all three in one big-hitting lift even Arnold Schwarzenegger would be proud of.




 Palms-In Shoulder Press



  • Stand up and hold two dumbbells at shoulder level, palms facing each other.
  • Push the dumbbells straight up until your elbows come close to locking and lower them back down after a short pause.
  • Be careful NOT to jerk your back in an effort to help you raise the dumbbells.
Back Supported Palms-In Shoulder Press


Résultat de recherche d'images pour "Back Supported Palms-In Shoulder Press"

  • Sit on a bench (or chair) and hold two dumbbells at shoulder level, palms facing each other.
  • Push the dumbbells straight up until your elbows come close to locking and lower them back down after a short pause.
  • Be careful NOT to jerk your back in an effort to help you raise the dumbbells.

Palms-In Alternated Shoulder Press


Résultat de recherche d'images pour "Palms-In Alternated Shoulder Press"

  • Stand up and hold two dumbbells, one at shoulder level and the other high with your arm extended, palms facing each other.
  • Push one dumbbell straight up until your elbow comes close to locking and lower it back down after a short pause. Alternate hands.
  • Be careful NOT to jerk your back in an effort to help you raise the dumbbells.

Seated Palms-In Alternated Shoulder Press











  • Sit on a bench and hold two dumbbells, one at shoulder level and the other high with your arm extended, palms facing each other.
  • Push one dumbbell straight up until your elbow comes close to locking and lower it back down after a short pause. Alternate hands.
  • Be careful NOT to jerk your back in an effort to help you raise the dumbbells.

houlder Press



Résultat de recherche d'images pour "Shoulder Press"

  • Stand up and hold two dumbbells close to your shoulders, palms facing forward.
  • Raise the dumbbells straight up until your elbows come close to locking and lower them back after a short pause. 
  •  Be careful NOT to jerk your back in an effort to help you raise the dumbbells.        
     
  • Seated Shoulder Press
    Résultat de recherche d'images pour "Seated Shoulder Press"
    • Sit on a bench and hold two dumbbells at shoulder level, palms facing forward.
    • Push the dumbbells straight up until your elbows come close to locking and lower them back down after a short pause.
    • Be careful NOT to jerk your back in an effort to help you raise the dumbbells.

    Back Supported Shoulder Press

    Résultat de recherche d'images pour "Back Supported Shoulder Press"
    • Sit on a bench with support for you back and hold two dumbbells at shoulder level, palms facing each other.
    • Raise the dumbbells straight up until your elbows come close to locking and lower them back down after a short pause.
    • Be careful NOT to jerk your back in an effort to help you raise the dumbbells.

    Lateral Raise

    Résultat de recherche d'images pour "Lateral Raise"
    • Stand up and hold one dumbbell with each hand in front of your hips, palms facing each other.
    • Raise the dumbbells to your sides until your arms are close to being parallel to the ground and lower them back down after a short pause.
    • Try to maintain the angles in your elbows still throughout.

    Bent-Over One-Arm Deltoid Raise

    Résultat de recherche d'images pour "Bent-Over One-Arm Deltoid Raise"
    • Bend down and hold one dumbbell with one hand between your legs, knees slightly bent.
    • Raise the dumbbell to your side until your arm is parallel to the ground and lower it back down slowly after a short pause.
    • Keep your back straight throughout.

    Seated Side Lateral Raise

    Résultat de recherche d'images pour "Seated Side Lateral Raise"
    • Sit on one end of the bench and hold one dumbbell with each hand down the side of your body.
    • Raise both dumbbells sideways until your arms are parallel to the ground and lower them back down slowly after a short pause.
    • Keep your back straight throughout

    Reverse flye


    Dyer says “The rear deltoids are the weakest muscles in the shoulders so it’s best to start with them when you’ve got the most energy. Aim to hold the top of the lift for a second before lowering.”
    Holding a dumbbell in each hand, bend your knees slightly and lean forward 45° from your hips. Hold the dumbbells together below you and keep your shoulder blades retracted. With your arms slightly bent, raise the weights out to your sides until your arms are parallel to the floor. Slowly return them to the start.

    Arnold press


    Dyer says “By now your shoulders should be screaming. Finish off with the Arnold press, a move pioneered by the Austrian Oak during his bodybuilding days. It uses all three heads of the deltoids so even when you’re tiring you can work all the muscles of the shoulder harder for the biggest growth and strength gains.”
    Curl the dumbbells up and bring them in front of you so your palms face you. Press the weights above your head until your arms are straight, twisting them as you go so your palms end up facing forwards. Reverse the movement so that the weights are in front of your chest again. That’s one rep.

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