You should rest at least 36-48 hours in between lifting the same
muscle groups.
You should not lift more weights than your limit especially if you
don’t have any spotter because it can lead to injury, which may end
your lifting career. You need to work up to heavier weights, not just
jump up to one, your body needs to build muscle slowly. This is also
dependant on your age and fitness level.
For the chest you can do three sets of 10 repetitions of flat bench
press. Other examples of chest exercises, include the incline bench
press, decline bench press, flat dumbbell fly’s and inclined dumbbell
fly’s. For your back you can do three sets of 10 repetitions of rows,
dead lifts, lat pull down, seated cable row, bent over ball row and
bent over one-arm dumbbells. The technique mainly used for developing
biceps is to do bicep curls or preacher curls. Both are done with
dumbbells, the difference is how you hold your hands. For triceps you
can do triceps extensions, press downs or dips. For shoulders you can
do lateral raises, military press, or shrugs. Keep in mind these are
only exercises for the upper body, lower body exercises need to be
performed as well for optimum fitness levels.
You need to increase muscle
flexibility with stretching exercises.
If you participate in sports or not
increasing your muscle flexibility is good for your body. Try these
ideas on how to increase your muscle flexibility through proper
stretching.
The first thing you need to do before
playing sports or going for a run or just walking to get exercise is
do a proper muscle warm up. You need to take from five to ten minutes
to stretch your muscles for a good warm up. Remember you warm up to
stretch you do not stretch to warm up. Depending on your body type
determines how long you take. A lean body will take a shorter time to
get warm the a stocky body type. Your stretching routine should be
gentle and relaxing. You should take long and relaxed breaths with
each muscle stretch.
Regular stretching before exercise with help
reduce injuries. If your muscles are tight they are more prone to
injuries and strains. Laying on your back and pulling your knee to
your chest and hold for a five count will increase your hamstring
flexibility before jogging or walking. In a standing position cross
your ankles and bend over a touch your toes for a five count. Its ok
to bend your knees a little to relieve pressure on your lower back.
Make sure to breath slowly letting out the breath at the end of the
stretch.
On all your muscle stretching routines
take it slow and easy. Only stretch to the point of discomfort with no
bouncing or jerking motions. You should apply steady pressure during
the stretch and remember to breath slowly. After you have taking your
walk or jog make sure to do a cool down. This is important to let the
muscles recover. Take at least five minutes and again gently stretch
the muscles to help them recover from the exercise.
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