General

Your Full Body Program

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Two or three hints preceding start

Like with any activity, you ought to start by warming up your joints using just your body weight,
then, using light loads on the exercises you'll do preceding starting the focal point
of your activity.

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You can extend your weight load consistently: begin with a weight you can manage actually, then, at that point, at
that point, step by step add more as you progress through the activities as long as you can deal with the
advancement.

For most outrageous results, you should do this kind of activity multiple times every week. E.g.:
Monday, Wednesday and Friday

1. Chest

• Work out: Seated seat press

• Sets: 4

• Reps: 10-15

• Recuperation time: 90 seconds

• Execution:

1. Starting position:

Spot your back against the back rest,

Grab the handles with a pronated hold (palms towards the floor),

Smash your shoulder bones together to keep your shoulders down and down, and attract your abs.

2. Do the turn of events:

Push the handles before you as you keep your back against the back rest.

Move with control to get your joints,

Stop momentarily when your arms are out before you, then, return to your start
position, attempting to move with control.

Tip: As you push the handles, contract your pectoral muscles. Go through your full extent of
development, but don't endeavor to expand your pecs unnecessarily far as you return to your
starting circumstance to thwart injury.

2. Back

• Work out: High pulley line

• Sets: 4

• Reps: 10-15

• Recuperation time: 90 seconds

• Execution:

1. Starting position:

Sit on the machine and grab the bar in two hands with a pronated hold (palms towards the floor),

Lift your chest (without distorting) and attract your abs.

2. Do the turn of events:

Pull the bar to your chest,

Return to your starting position, moving with control. Make an effort not to fix your arms absolutely as you
connect up, attempting to keep a slight bend in your elbows (to prevent zeroing in on your shoulder and
elbow joints).

Tip: to guarantee you work your back muscles, don't pull with your biceps. Interface with your back
muscles and slide your shoulder unresolved issues your elbows down.

3. Shoulders

• Work out: Low side pulley raises

• Sets: 4

• Reps: 15-20

• Recuperation time: 90 seconds

• Execution:

1. Starting position:

You can do the action standing or bowing. If you choose to bow, try to slip a
mat under your knees,

Take what is happening near the pulley,

If standing, place your feet shoulder width isolated, knees and elbows to some degree
bent,

Get the pulley in front or behind you,

Young happy coach using stopwatch during PE class at school gym and looking at camera. Her students are exercising in the background.

Make a point to keep your abs associated with and your back in a fair position (not unnecessarily
changed or calculated).

2. Do the turn of events:

Raise your arm (side raise) via conveying your elbow to bear height,

Return to your starting position,

Ceaselessly move with control and focus on the muscle that is working.

Tip: This movement ought to moreover be conceivable with free loads. What is important is that the connection
maintains with tension all through the turn of events, while free loads don't.

4. Legs

• Work out: Leg extension

• Sets: 4

• Reps: 15-20

• Recuperation time: 90 seconds

• Execution:

1. Starting position:

Sit on the machine, back against the back rest,

Spot the internal shin against the pad so your legs are at a 90° point,

Spot your hands on either side of the back rest (or on the handles, expecting to be any) for
strength during the movement,

Keep your back straight and abs secured.

2. Do the turn of events:

Fix your legs, moving with control and keeping your feet pointing forward,

Keep your muscles contracted at the most noteworthy place of the turn of events,

Return your legs to your starting position.

5. Biceps

• Work out: Low pulley bend

• Sets: 3

• Reps: 10-15

• Recuperation time: 90 seconds

• Execution:

1. Starting position:

Stay with your feet hip width isolated, knees barely curved,

Keep your back straight and your abs secured,

Grab the bar with two hands and keep your arms in against your body.

2. Do the turn of events:

Convey your arms to your chest, contract your muscles at the top, then, return to your
starting position,

Simply your lower arms ought to move during the action – your elbows ought to stay wrapped up at
your midriff.

6. Back arm muscles

• Work out: High pulley back arm muscles increase

• Sets: 3

• Reps: 10-15

• Recuperation time: 90 seconds

• Execution:

1. Starting position:

Stay with your feet hip width isolated, knees to some degree bowed,

Keep your back straight and your abs secured,

Get the bar with two hands and keep your arms in against your body.

2. Do the turn of events:

Fix your arms that full distance, contract your muscles at the top, then, return to your
starting position,

Simply your lower arms ought to move during the action – your elbows ought to stay wrapped up at
your midsection.