- 1) Exercise in Order
- 2) Warm Up the Right Way
- 3) Lose Your Weak Spot
- 4) Blow off Your Belly
- 5) Pick Up Your Pace
- 6) Abandon the Weight Belt
- 7) Stretch for Strength
- 8) Keep Muscles Limber
- 9) Save Your Shoulders
- 10) Protect Your Neck
- 11) Save Your Back
- 12) Super-Sculpt Your Butt
- 13) Repair Muscle Faster
- 14) Give Yourself a Break
- 15) Chart Your Progress
Doing sports and taking care of your health and good-looking body shape is a thing to be proud of. But along with that it is unconditionally important to do your exercises right in order to prevent any kind of damage you might do to your own body.
Here and there JiJi.ng is the best guard of your well-being
1) Exercise in Order
Use dumbbells, barbells, and machines – right in that order. It is a good practice to start with dumbbells to exercise small muscles and then proceed with the machines to train big muscles. The reason is that with the exercising going you get tired and so it’s better to start with involving small muscles which require much energy and power.
2) Warm Up the Right Way
Skip the treadmill warmup before lifting weights. Instead, do a warmup that targets the muscles you’ll be using. For a full-body warmup, grab a bar and do two sets of 10 repetitions each of the squat, deadlift, bench press, and bent-over row.
3) Lose Your Weak Spot
If you don’t like some definite kind of exercises, then do it! Subconsciously you understand that the reason you dislike this exercise is because you are not that good at it. This is your weak spot you need to strengthen. So the best way to get rid of your weaknesses is to face them and concentrate with training.
4) Blow off Your Belly
5) Pick Up Your Pace
Increase the speed of your running strides, not their length – to get faster. Your foot should always land under your body, rather than out in front of it, and you should push off with the toes of your rear leg for propulsion.
Proceed with other no less useful tips on the following page
6) Abandon the Weight Belt
With some time if you train regularly with a weight belt you will weaken your abdominal lower-back muscles. Wear it only in exceptionally necessary cases when attempting maximal lifts in such exercises as squats, deadlifts, and overhead presses.
7) Stretch for Strength
8) Keep Muscles Limber
9) Save Your Shoulders
Decrease the weight by 10 percent when you change your grip. So if you’ve been benchpressing 50 kg for 10 repetitions with a medium grip, drop to 40 kg when you switch to a wide grip. Don’t be stressing your joints and muscles in a way they are not used to. This can cause injury.
10) Protect Your Neck
When doing crunches put your tongue on the roof of your mouth. It will help align your head properly, which helps reduce neck strain. When doing squats it is also important to rest the bar the way as much of it as possible is touching the shoulders. When you hold it only on your lower neck it can cause the entire weight to compress your spine leading to spinal and muscle injuries.
Move to the next page to get other 5 super-useful tips for your exercising
11) Save Your Back
12) Super-Sculpt Your Butt
Get great glutes by targeting the muscles and connective tissues buried deep in your body. To hit them, do high-intensity squats, such as jump squats. To make your squats perfect use a bench – stand in front of the bench when you squat. Lower yourself as if you were sitting down. When your butt touches the bench, push yourself back up. Try it with a light bar or a broomstick first.
13) Repair Muscle Faster
Recover faster from a hard workout by lightly exercising the same muscles the next day. Use a light weight – about 20 percent of the weight you can lift one time – and do two sets of 25 repetitions. This is especially helpful in delivering more blood and nutrients into your muscles so they repair faster.
14) Give Yourself a Break
Follow the 80/20 plan: eighty percent of the year you’ll exercise regularly and eat well. And twenty per cent of your overall time is necessary to be devoted to resting. Remember, you are not a sport-saint, neither is your body. You physically can’t train without giving yourself some time for relaxing. Besides, it helps your body repair and your energy recharge.
15) Chart Your Progress
In order to stay motivated use fitness report card. Write down these subjects: Cardio, Muscle Conditioning, Flexibility and Attitude. Set goals, such as doing 10 “boy” push-ups and grade yourself A through F at least four times a year. When you see how much you improve, you’ll want to stay in great shape.
Take from your workouts the most with JiJi.ng