All APUAs, AFCs, PUAs should have a great body.Its a DHV. There are so many magazines that promise you Rock Hard Abs within 6 days and Remove Love Handles in 5 minutes.BULLSHIT. The amount of exercise routines you can follow is mind blowing.All you want it the perfect body right You cant be bothered to spend hours and hours reading magazines to get just a few tips.
I have put together the most consise exercise regime you need. ![]() Avoid weights machines as these lock you into a fixed range of movement and do not fully utilise your muscles. These are squats, deadlifts, lunges, pull ups, rows, dips, bench press, shoulder press, clean and press and burpees. This will take 30 minutes and can be either on one machine or mixed up by 3 x 10 minute slots on different machines. If you have the time, do a longer 45 minute steady cardio workout once per week. Train your abdominals on alternate days using a combination of planks, woodchops, hanging knee raise, leg raises, and crunches on the biso ball (half swiss ball). You will not have hard, visible abs unless you have under 10 bodyfat (male) and 15 (female) which you will achieve with a clean diet, lots of weight and cardio training. This is because most people swim 10 lengths and then rest, so their heart rate is not elevated for a long enough period of time to get maximal benefit. This means increasing the weight or number of reps each time by under 5, doing full body work to develop a well rounded proportioned physique and doing the exercises that you hate - as these are most likely to be your weak points which you need to develop and will give you the greatest gains. Best Pua Routines Free Weights ThisWith free weights this is based on 2 seconds up, 1 second hold and 2 seconds down in a controlled movement. ![]() You can do this by training with weights on alternate days and filling the gaps with cardio. Also note that the larger the muscle group, the more rest period the muscle needs. ![]() Do not compromise good form, but ensure that you push yourself to the maximum number of reps per set to ensure you are challenging your muscles.
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