Learn how to correct your upper back . This intermediate exercise is very good for people who want to learn how to use cables machine for rowing.
For this back exercise you need to have previous experience in the gym. Also remember to warm up before every training.
About this back exercise
In this article I will be explaining how to perform standing up rowing using cables machine. I you never tried cables mow is the perfect time to do it. In general cables machines are great. Why? Because most of the exercises you will be performing with cables is not only beneficial for muscle group you working , but also core is engaged at all times.
Remember :
Good posture = good shape!
Rules to follow
Here are the rules you need to follow:
FIRST RULE – Stand in neutral position, shoulders relaxed SECOND RULE – Slighty bent knees, gluteus and core engaged THIRD RULE – Keep your elbow high whiles performing rowing FOURTH RULE – Squeeze your shoulder blades together
Places where you can do it
Gym
Benefits of this workout
Better posture
Improved visual back look
Stronger back
Better understanding how to use cables machine
Common mistakes
Too light/too heavy weight Incorrect starting/finishing possition
General nutrition
For all nutrition euiries please contact me directly via contact form or find me on facebook.com/justintraining where you will find a lots of recipes and advice.
Ready to give it a go?
You need to perform this exercise at least 2 times a week in order to SEE RESULTS in around 6 weeks.
SEE RESULTS
Please leave me your comments below. What did you think of the exercise? What is easy enough for you? Is there anything else you would have wanted me to cover? What other exercises would you like me to teach you? I’m all ears! 🙂
Learn how to perform upper back superset. This intermediate back superset is very good way to correct your posture.
For this back workout you need to have bumbells or any alternative for weighs (water bottles). Also remember to warm up before every training.
About this Back workout
This is typical example of back superset. Improve your posture and back strength only with two movements. Reverse flies followed by bend over row perfect combination for strong back.
Remember
You can contact me for more information about this exercise or get more information how to improve your posture.
Rules to follow
Here are the rules you need to follow:
FIRST RULE – Squeeze your shoulder blades together whiles contacting SECOND RULE – Change weights if needed between exercises THIRD RULE – First times perform these exercises in front of the mirror to avoid wrong position FOURTH RULE – Engage core muscles whiles performing this back superset
Places where you can do it
EVERYWHERE: gym, park, at home, anywhere you like.
Benefits of this workout
Improved back strengt
improved possture
Overall progress in general fitnes
Common mistakes
Wrong starting position Too light/heavy weights
General nutrition
For building muscle we need well balanced diet contained from healthy fats ( omega3, avocado, nuts) protein (poultry, meats, eggs) and carbohydrates ( whole grains, vegetables). For more information about nutrition please contact me directly here or via Fb facebook.com/justinatraining
Ready to give it a go?
You need to perform this exercise at least 3 times a week in order to SEE RESULTS in around 6 weeks
SEE RESULTS
Please leave me your comments below. What did you think of the exercise? What is easy enough for you? Is there anything else you would have wanted me to cover? What other exercises would you like me to teach you? I’m all ears! 🙂
Learn how to tone up arms. This intermediate upperbody workout is for YOU, because nobody ever said flabby arms are nice 🙂
For this arm exercise you need to dumbbell or any type of weight (can be water bottle). Also remember to warm up before any training.
About this arms exercise
This triceps super set is perfect to anyone – to get rid of bingo wings or increase size and strength of triceps. I put this routine to intermediate section, because its requires to have some general understanding about exercising. Please watch video carefully and pay attention to elbow position in both exercises.
Remember to:
Check your technique in the mirror before choosing heavy weights.
Rules to follow
Here are the rules you need to follow:
FIRST RULE – For both exercises keep your elbow in the same position AT ALL TIMES SECOND RULE – Make sure you are fully extending your arm (both exercises) THIRD RULE – Engage your core FOURTH RULE – Keep neutral spine
Places where you can do it
EVERYWHERE: gym, park, at home, anywhere you like.
Benefits of this workout
Visible change in arms
Stronger arms
Perfect base for advanced exercises
Superset gives you guarantied after burn
Leaner arms
Using right resistance easy to add more volume to your arms
Common mistakes
Not keeping elbow still Not extending arm 100% Not engaging core
General nutrition
Well balanced nutrition is essential for muscle building. for more information about nutrition please contact me directly or visit my facebook.com/justinatraining
Ready to give it a go?
You need to perform this exercise at least twice a week in order to SEE RESULTS in around 6-8 weeks.
SEE RESULTS
Please leave me your comments below. What did you think of the exercise? What is easy enough for you? Is there anything else you would have wanted me to cover? What other exercises would you like me to teach you? I’m all ears! 🙂
Learn how to work your lower and upper abs together. This intermediate abs workout is great because it covers your whole abs muscles.
For this abs workout you need to have mat. Also remember to warm up before every training session.
About this abs workout
Double crunch followed by leg raise & extension is powerful combination for great lower and upper abs strength. Combine these two exercise to get maximum burn.
Remember to:
Breath in and breath out. Get maximum amount of oxygent to maximise results!
Rules to follow
Here are the rules you need to follow:
FIRST RULE – Keep your lower back on the mat at all times SECOND RULE – Lift your shoulders and hips at the same time (with double crunch) THIRD RULE – Keep you neck at the same position at all times
Places where you can do it
EVERYWHERE: gym, park, at home, anywhere you like.
Benefits of this workout
Over all strength of core muscles
Improved balance
Improved abs definition
Improved core stability
You will feel difference in all your daily activities like getting out of the bed
Strengthening your core muscles also gives you
Performing these two exercises before bed will relieve lower back pain
Common mistakes
Arching back whiles lowering legs Using neck muscles instead of core muscles
General nutrition
Well balanced nutrition is the best way to get maximum results. For more information about nutrition please contact me directly via contacting form.
Ready to give it a go?
You need to perform this exercise at least 3 times a week in order to SEE RESULTS in around 6 weeks
SEE RESULTS
Please leave me your comments below. What did you think of the exercise? What is easy enough for you? Is there anything else you would have wanted me to cover? What other exercises would you like me to teach you? I’m all ears! 🙂
Learn how to Deadlift. This intermediate bodybuilding exercise is very good because you can build strong gluteus, correct posture and strengthen back just with one simple movement.
For this bodybuilding exercise you need to Barbell.
About this gluteus exercise
This gluteus exercise is for people who would like to build strong gluteus, hamstrings, correct posture and strengthen back muscles.
Remember to:
With deadlifts you never going to get bored. It’s all about how heavy you can go. The heavier weights are more of definition in your gluteus and hamstrings you will see.
Rules to follow
Here are the rules you need to follow:
FIRST RULE – Start with very low weight SECOND RULE – repeat exercise every week with 5% weight increment THIRD RULE – Keep your back straight all the way FOURTH RULE – squeeze your shoulder blades together when contacting gluteus
Places where you can do it
EVERYWHERE: gym, park, at home, anywhere you like.
Benefits of this workout
Improved overall strength
Stronger and better shaped gluteus
Improved posture
Improved strength of hamstrings
Stronger core
Great exercise to strengthen your lower back and get rid of pain
Common mistakes
Rounding back whiles lifting up and lowering barbell Not engaging core muscles Not retracting your shoulder blades
General nutrition
Well balanced protein and carbohydrate diet will bring best results
Ready to give it a go?
You need to perform this exercise once a week in order to SEE RESULTS in around six weeks
SEE RESULTS
Please leave me your comments below. What did you think of the exercise? What is easy enough for you? Is there anything else you would have wanted me to cover? What other exercises would you like me to teach you? I’m all ears! 🙂