Some of the most modern and historically challenging exercises have been the subject of countless issues of popular body building magazines.
As the advent of machines grew to fill the demand for weight training effectiveness increased, also the demand for knowledge of physiology, ergonomics and muscular dynamics. There was a period of great technical contention for machine versus free weight or semi-controlled weight training.
By knowing the fundamentals you can observe in the future and make estimations and adjustments that are correctly aligned with the principles of muscle building, physique creation and health and fitness.
To continue my openness for your better training results I would lend you my second set of basics tips for success:
1. Whole body exercises predominately performed with free weights are the most intensive and efficient way to build muscle over the uniform of the body.
It is to be done as the base then further building of individual muscles is much easier and productive because they are well supported and have been worked already in their extended areas.
2. The fundamental exercises are Squat, Dead-Lift, Snatch, Pull-Overs, and Lateral Rows.
I don’t qualify bench press into these absolute basic exercise because it is not really a fully body exercise. It is however very popular with the ladies hence it is already well covered.
3. The second fundamental exercises are Bench Press, Chin-ups or Pull-Downs, Curls.
Bench pressing dumbbells is better than a bar, but technically more difficult.
Some crunches or sit-ups can be done, but I would have these as part of your short warm up or cool down because the entire rib cage is already worked with well done Pull-Overs.
4. Stretching all the predominant muscles before you start hitting heavy intensity based workouts is a MUST, using a wooden pole can help balance, but remember to stretch your calves, hamstrings, quads, torso, arms, shoulders and neck lightly but appropriately.
Good Training!
See the first article in this two part series called “Health and Fitness with Body Building Success”.
By Mr. Clive Ettia
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