INCLINED DUMBELL RAISE FOR SHOULDERS

INCLINED DUMBELL SHOULDER RAISE

     PRIMARY TARGET: SHOULDER MUSCLES

      OTHER MUSCLES :TRAPS,FOREARM,CHEST

   

1.   Rest your back on an incline bench with the incline set anywhere between 45 to 60 degrees.

2.   Hold a dumbbell on each hand firmly.

3.   Pick the dumbells and rest them on your thighs.

4.   In this starting position, your arms are extended straight and palms are facing down your thighs.

5.   Slowly raise the  dumbells as you exhale until they are little above shoulders level.

6.   Pause for a second in this position and feel the contraction in the shoulders.

7.   Lower the dumbells  back down slowly to the starting position i.e. just one inch above the thighs, while inhaling.

8.   Repeat as many times as recommended .

                 

TIPS:

Ø The inclined bench angle can be changed between 30 to 60 degrees.

Ø Changing the  inclined bench angle helps you to hit the different muscle a little differently  with every single degree change.

Ø Keep your head resting down against the bench and your legs on the floor at all times.

Ø Lift as much weight as you can do with smooth form. As too much weight leads to a bad form.

Ø This exercise can also be done by using weight plate and barbell.

Ø Pace, while doing the exercise must be slow or medium.

FRONT RAISE FOR SHOULDERS WITH WEIGHT PLATE

FRONT RAISE WITH PLATE

 PRIMARY TARGET: SHOULDER MUSCLES

OTHER MUSCLES : 

TRAPS,BICEPS,FOREARM,CHEST

   

1.   Grasp a weight plate with both hands firmly and keep your back straight.

2.   Hold the plate in front of thighs

3.   Both hands positioned at the 3 and 9 o'clock.

4.   Keep arms slightly flexed, your palms are facing each other and let elbows point to sides.

5.   Slowly raise the plate as you exhale until it is a little above shoulder level.

6.   Pause for a second in this position and feel the contraction in the shoulder.

7.   Lower the plate back down slowly to the starting position, while inhaling.

8.   Repeat as many times as recommended .

TIPS:

Ø Lift as much weight as you can do with smooth form. As too much weight leads to a bad form.

Ø This exercise can also be done by using dumbbells, barbells, cables or exercise bands to perform this movement.

Ø Your arms must remain in the same position throughout the exercise.

Ø  While doing this exercise don’t swing the plate or bend at the elbows.

Ø Your torso should remain stationary throughout the exercise.

Ø Pace, while doing the exercise must be slow or medium.

BODYBUILDERS MUST MAKE THESE HABITS

BODYBUILDERS HAVE  ALMOST SAME HABITS

·       CONSISTENCY

          It is the key to success in bodybuilding .All successful bodybuilders follow the diet as well as training schedule with full consistency. Unless you're sick, there's no excuse not to go to the gym. Follow your schedule like clockwork, and reap the inevitable benefits down the road.

·       EAT OFTEN

Keep on supplying the required nutrition to your guns after  every 2 to 3 hours for best results in accordance to muscles growth , strength and stamina.

.

·       TAKE ENOUGH PROTEIN

Protein is the building blocks to your muscles, so keep it readily available for your body at all times. Aim to get 35-40 grams of protein with each small meal, or at least get one gram of protein per pound of bodyweight per day.

·       TAKE SUFFICIENT REST AND SLEEP

When you sleep, human  growth hormones are released and a lot of the recovery takes place. If you go skimpy on the sleep, you're robbing your body of its best opportunity to grow. To avoid this, make sure to get at least 8 to 10 hours of sleep every night.

·       REMAIN HYDRATED

Staying hydrated is important for everything from digestion to endurance. The bottom line is that your body depends on water to remain functional, just like a car requires oil to run, and as soon as you get dehydrated you're weaker, less mentally alert, and overall in less-than-perfect condition.

·       DON’T  IGNORE CARDIO

Cardio increases your overall cardiovascular condition, which is crucial in compound exercises such as squats and deadlifts. If your lungs can't process enough air, you'll be exhausted by oxygen depletion, not muscular failure, by the end of your set.

      Besides, you're not young forever, and keeping your heart in shape now will give you a great   advantage as you grow old. Try to get at least 2-3 cardio sessions per week.

·       STRETCHING

Big muscles don’t have to equal stiff muscles. Maintain and improve your flexibility by taking your stretching seriously. In addition to getting better blood flow (less soreness) and decrease the risk of injury, your flexibility will help your workout form as well.

·       USE NATURAL  SOURCE OF NUTRITION  MORE THAN ANABOLIC SOURCES AND SUPPLIMENTS

You can never depend of supplements and anabolic steroids  alone to carry you forward. Their are many good sources of natural supplementation for body growth. Supplements should be just that - supplements .supplements only provide benefits to your body when you are getting enough natural nutritional sources.

·       SPIRIT UP AND MOTIVATION LEVEL HIGH

Always think positive and maintain optimistic approach towards bodybuilding try to keep yourself  motivated by watching bodybuilding videos.

·       TRAIN SMART NOT LONG

                 Never try to remove your frustration on gym equipments or weights. “work smarter, not harder."  The bodybuilding version is "train smarter and harder." You must approach each workout as a challenge to push yourself out of the comfort zone, striving to get as much muscular stress as possible into your workout.

CHECK OUT WHO IS THE BEST AMONG ALL

WORLD’S STRONGEST MAN WINNERS

Amazing tips to lose belly fat

Endomorphs - Diet Plan

Friends, as I mentioned you are the most fast fat and weight gainer. So in order to reduce the fat and to lean your body and to make your hidden six packs visible to all there out, here are few best working tips

Ø  Restrict your intake to 2400 calories per day and for gym beginners not to exceed 2600 calories a day.

Ø  If you plan for more calories to gain muscles faster, try to take it most from the protein sources.

Ø  The calories intake from protein sources must be at least  50 % a day. This will help to gain muscles and to burn excess fat.

Ø  The calories intake from carbohydrates source must not exceed 30% because excess of carbs when not utilized for energy production, simply converts into fat which will first target your belly.

Ø  Fat content must be around 20 %. Here is very important information; the bigger share should be from unsaturated fat (e.g.  walnuts, almonds, cashews, soybean oil, corns)

Ø  Reduce saturated fat(butter, coconut oil, cheese ,vegetable oil, fish oil, chocolates )content from your diet

Ø  Your meals must contain fiber rich substances like salad, fruits, and green leafy vegetables.

Ø  Feed your guns after every 3 hours with small quantity but nutritious meals

Ø  Avoid bad glycemic index food sources like potatoes, rice, white bread etc.

Ø   Good Antioxidants (e.g. black berry, strawberry, cherry, and bean) intake will protect you from different heart problems.

Ø  Hydration is very important for you, so keep on hydrating yourself during the whole day. This will improve the flow of nutrition and help in easy flush out of waste products.

Ø  Never skip the meals. It is more dangerous for you. That will result to more fat accumulation.

Note :  Saturated fat (when more than 10 % in our daily diet) is the main cause of heart problems.

Diet plan for Endomorphs

7am - black grams sprouts or oatmeal’s

9pm - In breakfast ,brown bread,milk,3 egg whites or omelets, ,corn flakes, protein rich    shake(isolate and whey proteins sources are best for you

11 am - Fruit salad, vegetable salad, boiled pulses, dry fruits

2 pm - In lunch, chapatis, green vegetables, pulses with curd and bowl full of salad

5 pm - A slice of brown bread with 3 egg whites or protein bars

(For resistance training guys)

 Pre-workout:- Protein isolates shake before gym is the best source to feed your muscles and make them ready for the task.

Gym training INSTRUCTIONS: - do at least 20-30 minutes cardio vascular exercise before starting resistance training

7pm –Just after your workout hydrate yourself with  little amount of glucose and  isolate protein rich source, that will help you for the growth of your muscles, removing body fat and lead to faster recovery.

8 pm –Take your dinner with fiber rich substances, 3 egg whites, pulses and 2 chapatis

 Avoid rice, potatoes and  bad glycemic index eatables

Tips for Endomorphs training in gym

Ø  Half an hour cardio exercises (e.g. skipping, running, treadmill) before weight training exercises.

Ø  Spend at least 45 minutes for  weight training exercises.

Ø  Fat dissolving process starts approximately after 25 minutes of cardio. So try to focus more on that.

Ø  Use moderate weights for training. Never go for light weights fat reduction process it is just a big myth.

Ø  Exercises must be done  with full path rotation

Ø  Do 5 to 6 different types of exercises

Ø  For each exercise do 3 to 4 sets.

Ø  For each set do 12 -12 – 10-10 repetitions 

Ø  Take about 60 seconds rest after each set.

Note : Morning gym timings are more beneficial for endomorphs. Plan your schedule   accordingly.

CHECK OUT FAMOUS BODYBUILDERS @

THE TOP IMPRESSIVE PHYSIQUES

Mind blowing tips to gain weight

Ectomorphs - Diet Plan

As we know that ectomorphs are the weakest among all body types so their diet must be different from others.

   Ø  The normal adult should take about 2400 calories in a day. But in ectomorphs, metabolism and catabolism rate is fast so their calories intake must be greater than 2800 calories if your physical workout over a day is normal or less than normal.

   Ø  But the ectomorphs who wish to do bodybuilding or just for gym beginners the intake must be around   3000 calories a day.

  

   Ø  Ectomorphs diet must be consist of 50 % carbohydrates, 25% protein and 25% fat. Because if the calories from carbs are less than the amount mentioned above then their muscles are used up by their body for energy and growth process remains as it is or further slowdown.

Diet plan for ectomorphs

7am  –  In early morning Oat with bananas, and black grams sprouts

9 am  – In breakfast you can take corn flakes, chapatis-vegetables, bread milk, and 2-4                 

              boiled eggs

10 am – Protein + carbs shake

12 noon – Light snacks, fruits, sweet potatoes

2 pm – In lunch curd, rice, vegetables and pulses, 2 eggs, are good options.

5pm – Boiled potato and brown/white bread slices, milk

(For resistance training guys)

6pm – Take a mix blend of carbohydrates (mass gainer) with adequate amount of                                 protein.

Gym training INSTRUCTIONS: - Try to avoid over training

8 pm –Just after your workout hydrate yourself with glucose and protein rich source, that will help you for the growth of your muscles, and faster recovery.

9 pm –Take your dinner with fiber rich substances, slow digestive carbohydrate source like some rice chapatti, vegetables

Before sleeping – Milk is the best option which is enriched in protein and other required elements for growth.

Tips for Ectomorphs training in gym

Ø  Ectomorphs must avoid over training

Ø  Workout on a single part of body daily for e.g. biceps is a single part composed of about 3 muscles

Ø  Do about 3 to 4 different types of exercises

Ø  For each exercise do 3 sets only

Ø  For each set do 12 -12 - 10 repetitions

Ø  Complete your workout within 45 minutes, excluding warm up

Ø  Keep on hydrating yourself during exercises with glucose solution.

Ø    A different type of exercises with 3 sets of 10-12 reps is enough to provide the results, but don’t overload as well over train your body parts.

Ø  Take about 90 seconds rest between the sets as your muscle need more time to get ready for next task.