If you’re trying to build the body you want then circuit training may be the exercise routine you need to accomplish your goal. These five exercises are part of a complete circuit training program so you can get a feel for the workouts involved and can sample the results. As you progress through a circuit training program, you’ll quickly see the change in your body—heading toward the body you want.
Squats 15-20 reps
Stand with your feet shoulder width apart, but keep your back straight. You can use a straight bar with weights on it and place it on your shoulders right below your neck. You can also use dumbbells—hold one in each hand. Keeping your back straight, lower your body while keeping your thighs parallel to floor. Make sure that your knees do not extend out in front of your ankles during the squat. Using the muscles in your thighs and buttocks, push yourself back up to the standing position and repeat.
Bench press 15-20 reps
Lay face-up on a flat weight bench. Place your feet flat on the floor. Place you hands on the barbell with a wide grip and push the bar up until it comes off the rack. Bring the bar over your chest, keeping your arms slightly bent (not locked), hold the bar steady and then lower it your chest. Keeping your body still, lower the bar to about one inch from your chest and then squeeze your chest together to push the bar back up. Do not bounce or jerk your body, but rather control the movement of the bar.
Bent over barbell rows 15-20 reps
Stand straight with your feet shoulder-width apart. Bending slightly at your knees and waist, place your hands in a wide grip—slightly wider than shoulder width—so your palms are facing toward you. For safety, wrap your thumb around the bottom of the bar. Make sure as you’re bent at the waist that your torso is almost parallel to the floor. This should allow the bar to hang at arm’s length (without completely locking your arms) and at shin level. Keep your abs and chest engaged and put a slight arch in your back. Without moving your torso, pull the bar in an upward motion toward your abs. Keep your elbows as high as possible. Hold the bar for one-count, then squeeze your back muscles as you lower the bar to hanging position slowly and controlled.
Seated dumbbell shoulder press 15-20 reps
Grasp a dumbbell in each hand. Start with your elbows slightly bent so that you’re holding the barbells at about shoulder level. Using your shoulder muscles, push your arms up and slightly inward, so the two dumbbells meet in the air. In a controlled motion, lower your arms and pull outward bringing the dumbbells back into start position.
Bicep barbell curls 15-20 reps
Start by standing with your feet shoulder-width apart. Bend over and pick up the barbell by placing your hands with an underhand grip about shoulder-width apart. Keeping your back straight, stand with your shoulders squared and let the bar hang down at arm’s length in front of you so that your arms, shoulders and hands are in a straight line. Curl the bar up toward your chest, but be sure to keep your back straight and your arms moving with a controlled motion. Make sure that your elbows stay in place close to your sides. As you bring the weight up as high as you can to your chest, squeeze your biceps. Lower the weight slowly and in a controlled motion, using resistance until you return the barbell to starting position.
No comments:
Post a Comment