Do them on steps
Do them on stepsin Was ist neu im Forum? 27.09.2016 02:49
von luqinyun123 • | 806 Beiträge | 72540 Punkte
锘? (1) The first technique is to just do the exercises in the traditional manner Wholesale Jerseys China , I know you can do 60, 80 even 100 reps but that's the idea, grind out as many reps as you can this will build up your endurance and give your muscles a change of pace. And while this most likely won't give you any extra size right away, when you go back to weight training with heavy weights and lower reps you may be supprised that you are now gaining faster then before. A few years ago some top bodybuilders were talking about a technique they called "100's", they reduced the weight and did literally 100 reps on all their exercises, they claimed it brought about certain physiological changes that made the muscles more responsive to later heavier training. It's worth a try, especially if you're going to be doing calisthenics anyway.
(2) Another way to get more results from these exercises is, right after a set flex hard the muscles just worked, flex as hard as you can and hold for at least a count of 10. Arnold talked extensively about "Posing as exercise" and the use of "Iso-Tension"(Iso means - Equal; the same, and Tension means - To tighten; stiffen; contract. So Iso-Tension is simply contacting the muscles and holding in the same place - no movement.) he said that it really gives the body a more chiseled look, reaches areas that training misses and will make muscular contractions while training more intense, and more isolated. All good reasons to try this technique.
A better variation of this is to flex the muscles you are working first, get them good and tired and then do the exercise, thus Pre-Fatiguing them. For example flex the chest or tricep muscles as hard as you can, then immediately do a set of push-ups. Feels different doesn't it? It's a lot harder and produces much better results.
(3) Another technique is to reduce the rest time between exercises, let's say you start with 60 seconds after a while cut it down to 45 then 30, then 15, etc. How about no rest between sets, a whole cycle of calisthenics all done nonstop that makes it way more intense.
Also try it this way - do one set, let's say of chin-ups, go until the muscles are really tired or even to total failure wait only a few seconds and then do another set. How many reps did you do on your second set? Only 4 or 5 I bet, that's about what you'd do if you were doing some heavy pull-downs. You should see some growth from this style. Make it even more intense by increasing the reps on the first set and by decreasing the rest time before the second set, this is using the Rest-Pause method without weights.
(4) Why not simply add some weight Wholesale Jerseys , just because it's not metal disks doesn't matter your body can't tell the difference. Put some heavy books on your back and do push-ups, or even your 8 year old son, he likes to play horsy. Get your wife or girlfriend (but not both at the same time, that could be trouble) to sit on your shoulders while you do squats. Do donkey calf raises, get creative there's always a way to add some more resistance.
(5) How about using only one limb at a time, like doing one legged squats, one arm chin ups, one arm push-ups, etc.. It takes some balance but it definitely makes it harder and puts on more muscle.
(6) Slow-Motion training is becoming popular again, try taking a full 12 seconds for the positive phase and 6 seconds for the negative phase of each rep. Don't lock out in the top position and don't rest in the bottom position, change smothly from the positive to the negative. This is using Slow Continous Tension, how many chin-up can you do this way? Not many I bet, it's intense.
(7) This last technique is based on what I thought Dynamic-Tension was before I read the course, Dynamic means - Dealing with motion, and we know from before that Tension is simply contraction. Therefore true Dynamic-Tension would be flexing the muscles hard while also moving, martial artists use a form of this to increase punching power.
Let's try to use this applyed to our freehand workout, do your push-ups nice and slow while flexing hard your pectorals, shoulders, triceps, biceps and even your lats and forearms. When doing chin-ups flex hard your lats, shoulders, biceps, triceps and even chest and forearms. Do deep knee bends and flex hard your quadriceps Wholesale Soccer Jerseys China , hamstrings, gludes, hips and even calves. Keep the tension hard and steady, it will take some practice to do it all together, but the increadible pump and muscle growth you will get from it will be well worth your while.
SOME SUGGESTED EXERCISES
Deep Knee bends - Builds thighs, gludes, hips and great for lung power and endurance. With your feet about shoulder width apart, grab on to the edge of a sink (or somethingthat will give you support) and while looking up slowly bend your knees and lower until your butt is just about touching the floor. Slowly standup again using only your legs to lift you, keep your heals on the floor and do as many as you can. For vairation you can place your feet wider or closer together, or do them one leg at a time.
Calf Raises - Do them on steps, put your toes on the edge of a step and hold on to the hand rail for balance, lower your heals to get a good stretch, then raise up on your toes as high as you can, lower and repeat for as many as you can. For variation try them in the squated down position, one leg of a time or donkey style.
Chin-ups or Pull-ups - For building back, shoulders, and biceps. Grab a bar with an under hand grip and hang down getting a good strecth in the lats, Pull up until your chest hits the bars, lower and repeat for as many. These can be easily be done in a park, school yard or on a doorway chinbar. Also try with an overhand grip, with one arm at a time, or even on monkey bars using a parallel gr Fake publicity done by t.
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