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Workout Tips

A Whole Body Workout Tips.

The Diagram Help You Understand Each Muscle Of Your Body

TIP 1, Worm-up: Before start your exercises worm up for 15 minutes. By one of the following ways, (Cycling, Running in place, Rope jumping, or Aerobic) it also preferable to starch your muscle by alternate tight stretch, Spinal Stretch, and Swan lift. To avoid any muscle injury.

TIP 2, Stretching: Is the best way we know to prepare ourselves for a strenuous injury-free workout. Some stretch exercise such as Alternate Thigh Stretch, Swan Left and Spinal Stretch. Try to do 10-12 repetition for each one.

TIP 3, Level: Workout can fit the demand of Beginner, intermediate and advance level. We believe the number of Workout and Sets as a major differences between the three stages. Many other bodybuilder may not.

-Beginners; Perform all exercises as recommended repetitions (Rips), ONE Sets ONLY. 2-3 times a week, 6-8 weeks. Chooce between any Single Compination movement and Isolation movement for each muscle.

-Intermediate: Perform all exercises as recommended repetitions (Rips), 2-3 Sets each. 2 3 times a week, 4-6 months. You may Duble your workout for each muscle movement.

-Advance: Perform all exercise as recommended repetitions (Rips), 3-4 Sets each. 2-4 times a week. As maximum as you can per muscle.

OR AS RECOMMENDED BY YOUR PERSONAL TRAINER

TIP 4: Workout Frequency: The important point to observe when training the whole body 2-3 times a week is that you have a complete days rest (no training) between the workouts. For example workout on Monday, Wednesday, and Friday. Or any other combination that avoids training tow days in row. Other combination suggestion:

Two on, One off. You could exercise your shoulder, chest and back on day one, and train your thigh-buttocks, calf and leg the second day. Abdominal could be trained every workout day. Make sure to rest after 2 workout days.

Three on, One off. This is a champion’s frequency. More aspiring competitive bodybuilders train using this method. Start by dividing your routine as three parts. Day one: Shoulder and Chest. Day Two: Back, abdominal and Calf. Day Three:  Leg and Thigh-buttock. Or whatever is convenience for you.

TIP 5, Maximize your workout: Gain a muscle mass, may required changing your workout routine every 2-3 months. And not to workout the same muscle for more than 3 exercise per muscle.

TIP 6, Understand the Movement: The entire workout included Isolation and Combination movement. If you are body builder then you may conceder both. (Example: Thigh extension is Isolation movement. Full Squat is a combination movement) complete workout must include each and every single muscle in your body.

TIP 7: Benefit: The benefit of the work out may various from person to other based on body type and goals. It’s recommended to consult a personal training to fix a schedule regarding your body type and your target.

Definitions:

Repetition (Reps): Is a single count of an exercise. In other word if you are pushup to arm length once, that is known as one reps. Perform twice and you have two reps, etc.

Sets: it’s a performance a series of reps (average 10-12), this is known as one sets.

Good Luck!

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