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Strength is not only about lifting weights and building muscle. It's so about creating a balanced musculature that can move with grace and fluidity, respond optimally to any physical demand ie
1-Perform Well In Sport
2-Minimise Injury Risk
3-Be Aesthically Pleasing.
Training with weights also developes your inner strength,this gives you tirrific sence of ie
1-Accomplishment.
2-Builds Confidence
3-Fosters A Positive Mental Attitude.
A Strong, And Powerfull Legs gives your body-
1-Good Symmetry
2-Balancing The Development Of The Upper Bod
3-Facilitatin Good Performance In Other Sports
Building up foundation of strength in the Lower Body is important in all sports that require
1-Running
2-Jumping
3-Lifting
4-Kicking And Pushing
Hip and Leg extension also play a Major Role in-
1-Running ie-Athletics, Football And Rugby
2-Jumping ie-Volleyball And Netball
3-Kicking ie-Football And Martial Arts
Lower Body exercises not only build strength in the Hips And Thighs this also stimulate muscle growth in the Upper Body.
Training the Legs with high intensity will also
1-Elevate Your Heart Rate
2-This Resulting Muscle Mass Increase
3-This Allows You To Burn Fat More Efficiently
Exercises For The Lower Body
1-Squats
2-Machine Squats
3-Exercise Ball Squats
4-Dead Lift
5-Leg Press
6-Leg Extension
7-Front Lunge
8-Reverse Lunge
9-Dumbbell Step-ups
10-Seated Leg Curl
11-Straigth-lLeg ead Lift
12-Standind Calf Raise
13-One-Legged Dumbbell Calf Raise
14-Calf (Or Toe) Press
15-Seatede Calf Rasei
Training your Back will change the proportions of your Entire Body
Exercises For The Back
1-Back Extension (On The Floor)
2-Dorsal Raise
3-Back Extension With Exercise Ball
4-Lat Pull-Down
5-Pull-Up/Chin-Up
6-One-Arm Dumbbell Row
7-Seated Cable Row
8-Bent-Over Barbell Row
9-Straight-Arm Pull-Downs
10-Mahine Row
11-Dumbbell Pull-Over
12-Dumbbell Shrug
Shoulder Training can change the proportions of you Physique
Exercises For The Shoulders
1-Dumbbell Press-Target Muscles ie-Anterior And Medial Deltiods, Upper Pectoralis Major. Also Other Muscles Used ie-Triceps, Shoulder Girdle Muscles (Trapezius, Supraspinatus)
2-Overhead Press Machine
3-Dumbbell Lateral Raise
4-Upright Row
5-Bent-Over Lateral Raise
Well-Defined Abdominals are the product of hard training, careful eating and low body -fat levels.
Exercise For The Abdominals
1-Crunch
2-Exercise Ball Crunch
3-Reverse Crunch
4-Alternate Twisting Exercise Ball Crunch
5-Hip Thrust
6-Side Crunch
7-Hanging Leg Raise
8-Exercise Ball Pull-In
9-Plank
10-Side Bridge
11-Exercise Ball Jack-Knife
Troubleshooting.
Many Traiers fail to make significant progress despite many months of training, to make improvvements on a regular basis, you need to look at every aspects of your traning programme.
Doing 12 Repetitions will improve endurance but produce only small improvements in-
1-Strength
2-Size
If it is Muscle Growth you want,select a weight that will allow you to perform 6 to 12 repetitons will improve your maximum strength.
Choosing The Wrong Exercise.
The Selection of exercise depends on your specific goals and your training experience.
Doing To Many Repetitions.
If you can do more than 12 repetitions this could be that the weight to light to stimulate growth in the FT Muscle Fibbres.
Doing more than 12 repetitions will improve muscular endurance but produce only small improvements in strength and size.
If it is Muscle Growth you want,doing 6 to 12 repetitions selecting a weight that will allow you to perform this weight will improve your maximum strenght.
Doing To Many Sets.
Research has established that less is best when it comes to building Size and Mass.Recommendation for Muscle size is 8 to 12 sets for larger Muscle Groups and 3 to 8 for small Muscle Groups.
But the most important goal is to achieve overload, whether you achieve this after one set or twelve is important.
Not Enough Rest.
If you do rest or give your body enough Time To Recover between workouts,you will not experience gains in Mass Or Strenth, one of the Biggest problems made by beginners is to over train this can lead to
1-To Make Rapid Gains In Training Too Frequently
2-It's tempting to think that the more often you train, the faster you will gain mass, but in fact the opposite is true.
3-Growth can only take place after compensation and full recovery.
4-In other words, training before you have fully recovered can lead to Muscle breakdown and, over time can lead to overtraining.
As a general guideline Beginners should leave One to Three Days Recovery between workouts.
Experience Trainers should leave Three To Seven Days between training the same Muscle Group to make greater progress.
Lack Of Progression.
This could be the fact of.
1-Disheartened with the lack of strength gains.
2-Maintaining a consistent workout programme
3- Getting stuk in a rut by using the same, Weights, Number Of Reps And Sets.
4-Your Muscles Adpting to the same programme
In Order to make progress in your Strength And Mass Gains in your training programme you may be required to do the following.
1- Change The Number Of Reps ie-Increase the number of Reps to 12 (To Gain Muscle Size), Decrease To 3 To 6 using a heavier weight (For Maximum Strength)
2-Increase The Number Of Sets ie- Maximum of 12 (For Major Muscle Group), To 8 (For Smaller Muscle Group)
3-Keep Changing Your Type Exercises You Perform And Vary Your Workout.
4-Change The Order Of Your Exercises.
5-Change The Training Tempo ie-(Take Shorter Periods Between Sets)
6-Change The Training Split ie (From Shoulders To Back, Instead Of Your Shoulders Arms)
Summary Of Key Points Of Strength Training.