![]() Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level While holding your upper arm stationary, curl the dumbbell forward while contracting the biceps Stand upright with your torso straight and hold a dumbbell in each hand at arm's length with your elbows close to your torso Slowly lower the dumbbells down into the starting position HAMMER CURLS Continue to lift until your arms are parallel to the floor Lift the dumbbells to your side with a slight bend in the elbow and your hands tilted slightly forward. Pick up two dumbbells and stand straight with your arms at your sides with the palms of your hands facing you Squeeze your shoulder blades together and slowly raise the bar to the starting position with your arms fully extended DUMBBELL LATERAL RAISES Bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back Bring your torso back around 30 degrees and stick your chest out Grab the bar with your palms facing forward with your hands spaced out at a distance slightly wider than shoulder width Sit in front of the lateral pulldown machine facing the weights and adjust the knee pads of the machine to fit your height ![]() Pause, then raise your torso back to the starting position WORKOUT 2įor heavy resistance training, each exercise should be done as 5 sets of 5 or 4 sets of 6. Keep the dumbbells as close to your body as possible Keeping your knees slightly bent, hinge at your hips and lower your torso until it’s almost parallel to the floor Stand with your feet hip-width apart and your knees slightly bent while bracing your core Hold them at arm's length with your hands at your sides Grab a pair of dumbbells with an overhand grip We would recommend always having a spotter with you while you complete your sets, even if you’re using a weight you find fairly easy DUMBBELL DEADLIFT Press it back up again until you’ve locked your elbows while keeping your body on the bench Lie on a bench with your feet on the floor and unrack the bar with your arms straight ![]() Stand back up without locking your knees BENCH PRESS Begin to bend your knees while moving your hips backwards and slowly lower yourself down until your knees are fully bent Place your feet about shoulder-length apart pointing at a slight angle Choose a barbell that you can comfortably (but not easily) lift over your head and place it across your shoulders WORKOUT ONEįor heavy resistance training, each exercise should be done as 5 sets of 5 or 4 sets of 6. These workouts can be done by both men and women - they have been designed to help aid weight loss and tone up - not to make you bulk up.īefore you begin, we recommend focusing on weights about 2kg heavier than you would usually choose, and progressively load as your strength improves. So, if you’re looking to lose weight and tone up, follow these key weight-training workouts. ![]() So, although a weight-training session may not burn as many calories per minute as a cardio-heavy workout, the overall calorie-burning benefits after your workout is done completely outdoes cardio. Better still, weight-training helps you build up larger degrees of lean muscle mass, so your basal metabolic rate also improves. This means that after a weightlifting session, your metabolism will be boosted for up to 38 hours. Weight training has been proven to increase both your short-term and your long-term calorie burn. Getting rid of body fat and toning up does require some aerobic activity, but, if the idea of a lengthy cardio session fills you with dread, the good news is you can still achieve your dream physique with weight training instead.
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