Purpose of exercises
During my long journey in fitness field since 1997, ive seen lot of peoples doing exercises without knowing the purpose of these exercises. And the results end with nothing, because they don't know how to perform these movements.
So when you design a training plan, you have to know what to do first, what are the different between basic movements & optional one.
Below, i will talk about 2 important exercises, Squats for leg, Flat bar press for chest.
Squats:
Purpose of exercise: To build the Size, Mass of the thighs muscles, including Quadriceps, Hamstrings, Glutes. Size, Mass means its a Basic exercise that never ignore.
It can be done with dumbbell as shown above at the pictures, but this way won't build size like doing it with Barbell heavy weighted.
To be able to get good benefits from it, do at least 5 sets with 12 / 15 reps & 10 when doing it heavy.
When doing it heavy, go half way down to avoid knee injury, breathing is very important during the reps, take a deep breath (inhale) while going down, holding it while going up & exhale at the top. Breathing correctly will give you the power to lift weights.
Flat Bar press:
Purpose of the exercise: To build the Mass of the pectorals muscles + front shoulders + Triceps.
Means also it is a basic exercise. it also called compound exercise because it builds many muscles groups ta the same time.
Breathing: Inhale while lowering the weight down to your chest & exhale when pushing the weight up.
So, knowing what you are doing is important to get the results you want.
Best of luck.
So when you design a training plan, you have to know what to do first, what are the different between basic movements & optional one.
Below, i will talk about 2 important exercises, Squats for leg, Flat bar press for chest.
Squats:
Purpose of exercise: To build the Size, Mass of the thighs muscles, including Quadriceps, Hamstrings, Glutes. Size, Mass means its a Basic exercise that never ignore.
It can be done with dumbbell as shown above at the pictures, but this way won't build size like doing it with Barbell heavy weighted.
To be able to get good benefits from it, do at least 5 sets with 12 / 15 reps & 10 when doing it heavy.
When doing it heavy, go half way down to avoid knee injury, breathing is very important during the reps, take a deep breath (inhale) while going down, holding it while going up & exhale at the top. Breathing correctly will give you the power to lift weights.
Flat Bar press:
Purpose of the exercise: To build the Mass of the pectorals muscles + front shoulders + Triceps.
Means also it is a basic exercise. it also called compound exercise because it builds many muscles groups ta the same time.
So, knowing what you are doing is important to get the results you want.
Best of luck.
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