Tag: Push-ups
6 Simple Exercises to Get Bigger Arms In No Time
theguy 0 Comments Cardio Get fit Health Healthy Food
guys look if we’re not self-conscious about our abs or lack thereof then it’s our puny arms that have us looking in the mirror and sighing and disappointment okay maybe I’m being a little dramatic but seriously if you’re looking to beef up your arms fast then try these exercises out let’s start with the triceps these are the muscles that run along the back of your arm from your shoulder to your elbow a lot of people forget about them and that be a big mistake you see your arms aren’t just about the biceps you know the one you flex for someone when they want to feel your arm muscles in fact your biceps only make up one third of your upper arms the rest is all tricep so the rule of thumb is if you want really big arms you need to work on your triceps too and here are the exercises that will help you do it incline dumbbell skull Crusher’s lie down on an inclined bench with a dumbbell in each hand carefully bring your arms up overhead and keep your hands shoulder-width apart now slowly bend your elbows to bring the dumbbells toward your temples your upper arms shouldn’t move only your forearms straighten your arms back out and that’s one rep you need three sets of twelve to fifteen each it might seem like a lot but the triceps are one of those muscle groups that are hard to work on so you need more reps to start to feel it think of the first two sets as a sort of warm-up for your muscles just don’t overdo it with huge weights from the get-go building up your arms takes time so be patient and here’s a cool tip for you try to do this exercise at different angles and greps this will help you target different parts of your triceps there are three of them hence the whole try thing so that they get massive in no time reverse grip push-ups here’s a fun spin on traditional push-ups I’m sure you know how to do a push-up but here’s a reminder get on the floor with your arms straight hands in line with your shoulders and your feet straight back behind you pull your core in your stomach shouldn’t be hanging down now for the reverse style turn your hands in the opposite direction so that they’re fronting more toward your toes yeah it takes flexibility and strength so this one is in for beginners and if you can’t do it just work your way up from regular push-ups you’ll get there in no time don’t worry anyway this style will make the outside part of your triceps really work try to do four sets of 12 to 15 reps or work your way up to that goal as for the last set do as many reps as you can with the same weights on your back again if you’re new to the whole fitness game then work your way up to the weighted version – this one’s intense but it helps grow your triceps dramatically cable tricep pushdowns here’s probably one of the most classic and standard moves to build up your triceps grab the cable with your hands close together and your palms facing down keep your elbows tucked at your sides and bent at a 90 degree angle now straighten your elbows to bring the cable downward then slowly return to the initial position I’d recommend doing 3 sets of 15 reps for this one there are also different styles you can do with the cable machine like facing away from it and doing similar move like you did in the dumbbell Skullcrusher exercise just pick a style that you like best or do as many different times as you want in order to hit all the parts of the triceps ok let’s move on to those biceps if you want really big bulky biceps you’ll need to use the progressive overload method it basically means adding one more weight and intensity to your exercises with each set that you do starting with preacher curls sit down on a preacher bench and place your upper arms on the support pack make sure your armpits are right up on that pad and clean it afterwards you can grab an EZ curl bar dumbbells or a barbell whatever you choose pull it up toward your chin hold it there for a second and then slowly straighten your arms and bring it back down don’t straighten your elbows completely or you risk hurting they should stay slightly bent and parallel to each other don’t let them point outward try to do four sets of 12 to 15 reps to really blast those biceps barbell curl stand up straight with your feet shoulder-width apart head up shoulders back elbows tucked into your sides and your chest out now bring the barbell up to your chin by bending your elbows and engaging your biceps a great thing about barbell curls is that you can put your whole body into the last few reps when your arms are getting kinda tired you know it’s best to do 4 sets of 10 to 12 reps and don’t forget about that progressive overload thing add more weight to the bar with each set zot man curls for your final bicep exercise you’ll need to grab some dumbbells and hold one in each hand with your arms down at your sides and your palms facing your body keeping your elbows locked at your sides curl the weights up from your chin while turning your palms toward your face from there you’ll do a 180 with your hands so that your palms then face outward and lower the dumbbells back down to the starting position all this turning might sound complicated but it’s what targets both the inner and outer parts of your biceps making them big and bulky all around you need four sets of ten to twelve reps now before you run to the nearest gym and over train yourself there are some important things for you to know all this stuff about big arms and muscles isn’t just connected to lifting weights one of the essential things here is your diet yeah yeah it sounds so cliche but hear me out you need to take in more calories than your body requires right now with your current weight and the best way to do that is and guess is protein hey athletes don’t chug this stuff down for nothing more specifically you need a lean protein which can be found in eggs nuts fish chicken beef pork and low-fat dairy products name of yep if you want to gain inches around your arms try to consume one gram of protein per pound of your bodyweight you also shouldn’t underestimate the importance of staying hydrated and well rested water and sleep should be your best friends on your road to huge arms I know it sounds kind of random but it makes sense when you think about since you’ll be losing hydration through sweat you need to replace it by drinking at least six to eight glasses of water every day as for asleep I am sure you know the drill seven to eight hours each night but it’s especially important for people who work out because your muscles need time to chill and repair the micro tears they get from exercise it’s okay these tears are totally normal and that’s what builds a muscle in the first place so that’s it keep me updated on whether or not these tips work for you and if you know any other exercises that build big muscular arms then sound off in the comments down below and don’t forget to give this video a like share with your friends and click that subscribe button to stay on the 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6 Dumbest Push-Up Mistakes Sabotaging Your Chest Growth! STOP DOING THESE!
theguy 0 Comments Cardio Get fit Health Healthy Food
What’s going on nation? Today we’re going to be going over the six dumbest push-up mistakes sabotaging your chest growth, if you missed my last dumbest mistakes video on dips I’ll link to that down in the info section below. Now the push-up should be an exercise that becomes a staple in your workout program from the very beginning. However, it’s not just an exercise for beginners It can be used in advanced training programs as well because the push-up is more than just simply going up and down you can master that technique and then use advanced versions of the push-ups to make your workouts at home more intense or to make it work out in the gym more intense by super setting the push-up with other exercises. There’s lots of stuff you can do, I also want to tell you guys real quick before we get started with this video that I’m going to be doing the push-up on these two boxes right here. And the main reason why I’m going to be doing it is just so I can get better filming angles for you guys as I explain what the mistakes are, so you’re ready for this video and you enjoy my dumbest mistake series, make sure you hit that thumbs up button and subscribe if you haven’t already, now let’s get started.
The first mistake guys is that most people don’t even really know what full range of motion on a push-up looks like, I’ll tell you what when I was a kid I used to get so irritated because when I would do wrestling we’d have practice and part of our routine obviously was doing things like push-ups and sit-ups and we’d have to do a lot and I would look around and I’m like the only guy, I was like eight or nine doing it all the way down, all the way up really pushing myself and then I would see all these other kids on my wrestling team doing these half-ass push-ups just trying to get away with half reps because obviously push-ups can get pretty hard.
But then what that kind of turns into overtime is you really don’t get a sense of what full range of motion is supposed to look like and if you want to build a big chest at home and really want to activate your triceps you have to know how far to go down and how far to go up, so let’s get over here real quick. I’m going to jump up and now full range of motion is going to look like this guys, you’re going to get your body perfectly straight, you’re going to keep your back nice and straight your head straight You’re going to keep your hips down And you’re going to bring your chest all the way to the floor and as soon as your chest touches the floor you’re going to push yourself back up but it doesn’t stop here, when you get to here you’re going to push up and through activating your Serratus anterior, and you know some people call this a push up plus this movement from here to here but in my opinion that’s how every single repetition should look when you do a push up you should always take advantage of full range of motion to get the most out of the movement and if you want to build a big upper body at home and you want to activate your chest and triceps properl, you have to go all the way down and all the way up on every single repetition.
Mistake number two guys is flaring your elbows out wide and I’ll show you what I mean as you guys just saw in the first mistake video when I showed you proper range of motion my elbows are tucked in and I was pushing through like this a lot of people especially beginners when they do a push-up and even even people who know how to do a push-up properly when they start to fatigue the first thing that’s going to usually go is the elbows and what I mean is you start to see a lot of this and then as you go down the elbows kind of come out to the side like that.
And what this does is, obviously it takes you away from being in the strongest position possible but it can also transfer a lot of the load to your shoulders and you’ll feel a huge difference when you go up and down like this you’ll feel it in your shoulders. Then when you tuck those elbows back in and go down like this and push up and through you feel all chest and triceps.
So the second worst mistake you can do is start to flare your elbows out and do this. That’s not what a push-up supposed to look like. The third mistake is not keeping a straight spine throughout the movement. Guys it should literally look like there’s a metal rod going up your butt and out the top of your head as you perform your repetitions. You should keep your body perfectly straight and then the reason why most people don’t keep their bodies perfectly straight is because as they’re performing the movement they’re not controlling their core, and as their core starts to deflate or if they’re not taking it and keeping this area nice and tight as they start to deflate this way or they start to sag that way it causes the body to do all sorts of things and I’ll show you what I mean.
So usually there’s two things that happen, the most common thing is the hip step to go up really high like this to compensate for the weak core not being able to hold this position. Which is basically a plank position. So you start to see this happening with the push up which obviously starts to place a bit more emphasis on your shoulders as you do the movement so if the goal is to target your chest and utilize your triceps as much as possible you want to stay as straight as you can now the other thing that you see happen is kind of like a sag push-up where they sag real deep in the core like this and keep their chest up and it’s like as soon as your hips touch the ground here you go back up and as you guys can see there’s clearly a difference in the range of motion and that you’re actually working your chest if you’re doing a push up like that versus the correct way which is all the way down and all the way up, so when you guys are doing push ups make sure you are always keeping that spine straight and utilizing that full range of motion.
The fourth mistake guys is going way too fast on your repetitions you’ll see people in the gym do this when it’s time to do push-ups and what happens as soon as you start going too fast usually the first thing that happens is your full range of motion goes out the window. You don’t go all the way to the ground And you don’t do the plus at the top to activate the Serratus interior it usually just goes from about halfway down to about here, maybe even a slight bend in the elbows and you just see this, just because you’re going faster and doing more reps in less time doesn’t mean you’re working your chest as high as you possibly can guys full range of motion is always going to give you the most amount of work for muscle breakdown and regrowth now you can still go fast when you do your push ups.
Just make sure you go all the way down and all the way up on every single repetition. Mistake number five guys is improper breathing. The push-up even advanced versions of it isn’t like doing a heavy squat or heavy deadlift or even a heavy bench where you have to take in a lot of air to help keep your core as tight as possible to lift a maximum load. For the most part this is a bodyweight exercise and when doing your repetitions it’s okay to take a breath on every single rep but with that being said you are trying to keep your core as tight as possible so it does matter when you take the breath in and when you let it out. So for example what you’re going to do is you’re going to take in a breath as you go down, and when you take in a breath guys take it in through your nose, so take it in through your nose. Then once you get to the bottom as you’re pushing up let it out in a nice steady stream.
Just like this, take it in and one of the things I like best about bodyweight exercises is I actually use my breathing to help me keep a nice rhythm to do as many reps as I possibly can especially if I’m doing a timed workout. So any bodyweight exercise you do apply breathing just as you would like I just showed you to the push-up where you’re breathing out as you exert the force.
And the sixth and final mistake people make when it comes to push-ups guys is not progressing with the movement obviously as you start to get bigger and stronger and especially when you start going to the gym you start using heavy dumbbells and barbells on your chest exercises bodyweight push-ups are going to be tough anymore and for those of you who can’t do bodyweight push-ups yet I don’t want you going and basically trying to do one or two at a time and then stopping because you can’t handle a set of ten for those of you just starting out the best thing for you to do is to do push-ups on your knees.
What this is going to do is displace basically half of your body weight and allow you to do full range of motion and get all your repetitions in however I will say one thing you’ll notice that when I’m doing my push-ups on my knees. I’m not bending at the waist all right you still want to keep everything that’s moving as straight as possible so when you’re on your knees make sure you’re not putting your butt into the air. As soon as you master the knees push-ups then you’re going to go over into the regular push-ups and obviously, we just went over proper form for those and then once you get really good doing regular push-ups then you can start to go towards more advanced versions of the movement one of those advanced versions being weighted push-ups and you can do this several different ways obviously you can put on a weighted vest or you can have somebody just put a bunch of heavy plates on your back and do push-ups that way and once those start to get pretty easy then you can start moving into like plyo push-ups.
You can do a version of plyo push-ups where you’re pushing only your upper body off the ground. If you want to have fun with it, you can do a clap in between repetitions. As soon as you get really good at those try doing a plyo push up where you push your whole body into the air. Those are a lot of fun I actually use those a lot in my routines that I do with you guys, my full real-time workout routines.
And then if you guys want to get really crazy with your push-ups the last variation you can try is a single arm pushup, and that’s really great for working out at home because obviously if you’re at home and you have limited equipment you want to make push ups as hard as possible to try and grow your chest you can utilize something like a single line push-up to place a much heavier load on the chest on every single repetition. So that’s my six biggest mistakes when it comes to push-up guys I hope you enjoyed the video I love doing the dumbest mistake series, so if you guys have suggestions for future exercises you want me to cover please leave them down in the comment section below and if you haven’t already hit that thumbs up button, if you enjoyed the content and be sure to turn on video notifications, so you never miss a new video upload and as always guys more good stuff coming soon. See ya .
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7 SIMPLE EXERCISES TO GET IN SHAPE FAST
theguy 0 Comments Health
Are you ready for the summer? To get in shape fast you don’t have to go to the gym or buy any special equipment? you need is ten minutes a day there’s a bonus at the end of the video a Four week plan that will transform you into a fitness star in just a month don’t miss it exercise number one plank A plank is a static exercise. You don’t need to move while doing It simply holds your body in the correct position prop yourself on your elbows forearms and feet Keep your back perfectly straight Don’t lower your waist or up raise your bottom if you don’t have difficulties keeping your body in the elbow plank then Something is not right the muscles They keep you straight are being worked such as the are muscles back and anterior thigh muscles exercise number two push-ups To do a correct push-up assume the plank is the initial position and then push yourself up with your arms Keep your back bottom and legs in a straight line this will strain your abs and your arms Return to the initial position as slowly as possible Exercise number three toning your thigh and bottom muscle First prop yourself on your hands and knees then stretch one leg trying to keep it straight and not letting it go to the side or bend while raising and stretching the Opposite arm at the same time after that do the same for the other arm and leg.
It’s easy, isn’t ? Exercise number three toning your thigh and bottom muscle Squatting is all about bounds put your feet shoulder-width apart and stand on the soles of your feet Begin squatting as if slowly sitting down a low imaginary chair your knees and feet should form a straight line Pull the small of your back as far you can to keep the balance Stretch your arms out in of you when you’re down start pushing yourself up very slowly Exercise number five ab exercises Want to get a flat stomach fast? Fly in your back and stretch your arms up then slowly Raise one of your legs bend at the knee and touch it with your hand Return to the initial position and repeat with the other leg and arm The main Rule here the left arm goes to the left leg and the right arm goes to the right one exercise number six abs and buttocks Drop yourself on your hands and feet so that your body forms a triangle above the floor raise one of your legs as high as you can then lower it slowly and Try to touch the tip of your nose with your knee return to the initial position and do the same with the other leg exercise number seven ways To perform the last exercise set your legs widely apart and slightly bend at the knees Drop your back against the wall then lace your fingers or take a ball and slowly move your hands from side to side Trying to touch the wall most importantly keep upright Now here’s the bonus that we promised the four week plan First we do the following set for six days playing two minutes Push-Ups one minute abs and thighs one minute abs one minute abs and buttocks one minute one minute Plank two minutes.
Don’t forget to have a ten second break between the exercises second Alternate the following sets for six days also a break between the exercises set number one flank three minutes three minutes size and Buttocks three minutes set number two waist three minutes push-ups three minutes abs and buttocks three minutes Week number three repeat the first week and week number four repeat the second week sentence If you do everything correctly you’ll achieve amazing results in just a month Now as a bonus you’ll develop a habit of doing this set every day if you want to improve your body even than double the effort Are you visiting our for the first time then click subscribe hit that thumbs up button if you’ve enjoyed the video?
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