Exercises, Stretches, Correct Technique and Tips
with Donovan Russell
in
Men's Fitness Magazine
Correct training technique = No injuries, Effective Training and Faster better results.
Working in conjunction with Men's Fitness magazine I will be showing you exercises and stretches for all the major muscles of the body performed with perfect technique to insure that you gain the full benefits.
The muscle groups that I will cover are: Back and Lats, Quads, Chest, Biceps, Triceps, Lower back and Core, Glutes, Traps and Neck, Calves and Forearms, Hamstrings, Shoulders, Abs.
All the exercises that I show you will fall into three different category’s which are: Stability, Big lifts, Focus.
Stability..these exercises are ideal if you are new to training, returning from injury or as a warm up before the big lifts. Using your bodyweight or light weights the exercises train your muscles to stabilise joints without risking delicate tendons and
ligaments.
Big lifts..are the main muscle building exercises. Compound exercises or multi-joint exercises combined with heavy weights works to overload the muscles putting the muscles fibres under maximum tension and stimulating the body’s natural muscle building hormones.
Focus..If you want to isolate a muscle group or train a muscle to workout failure these single-joint movement exercises are the ones to do.
Stretches..stretching is imporant and should be included in every workout routine, before and after exercising. When it comes to weight training stretching isn't always necessary before the workout as a 3 - 5 minute warm up is usually sufficient enough to raise your heart rate increasing the circulation and getting your muscles prepared for the work ahead but always stretch after. With other sports like football which include a lot of running it is more important to stretch before using dynamic stretches rather then static stretches.
Dynamic stretches are active stretches of movement by muscles that stretch the muscle but are not held in the end position, because the stretches involve movement they are better at keeping the bodies temperature raised over static stretches, an example of dynamic stretches are lungs and leg kicks. Given you have the room to perform them dynamic stretches would be a preferred choice before a weight training session over static stretches because you risk cooling the body back down if you perform static stretches before weight training, save the static stretches for when you have finished your workout.
If you never stretch your muscles will tighten and the range of motion in your joints will decrease as you age. If one of your goals is to increase your muscle mass and get bigger muscles you should take stretching seriously because no stretching and increased muscle growth can impact even more on your range of motion. Even if you are not a regular exerciser or gym goer spending between 5 to 10 minutes to stretch 2-3 times a week will benefit you, helping you to lead an active lifestyle and preventing hindrance to day to day activities.
Some of the benefits of stretching include: Increased range of movement in the joints , Enhanced muscular coordination, Reduced muscle tension, Increased circulation to various parts of the body, Improved posture, Delayed onset of muscle fatigue, Enhanced performance in sports, daily life and other physical activity.
Warm up..always warm up before you perform your stretches as this will help to prevent any injuries during the stretch and during the main workout. Warming up increases your bodies circulation, improves your muscles flexibility, and prepares your body both mentally and physically for the main workout.
For more health, fitness, training tips and advice keep a look out for my Facebook posts, if you are not yet a friend of mine send me a friends request so you can get notified when I post, click here http://facebook.com/Donovan.PersonalTrainer
The muscle groups that I will cover are: Back and Lats, Quads, Chest, Biceps, Triceps, Lower back and Core, Glutes, Traps and Neck, Calves and Forearms, Hamstrings, Shoulders, Abs.
All the exercises that I show you will fall into three different category’s which are: Stability, Big lifts, Focus.
Stability..these exercises are ideal if you are new to training, returning from injury or as a warm up before the big lifts. Using your bodyweight or light weights the exercises train your muscles to stabilise joints without risking delicate tendons and
ligaments.
Big lifts..are the main muscle building exercises. Compound exercises or multi-joint exercises combined with heavy weights works to overload the muscles putting the muscles fibres under maximum tension and stimulating the body’s natural muscle building hormones.
Focus..If you want to isolate a muscle group or train a muscle to workout failure these single-joint movement exercises are the ones to do.
Stretches..stretching is imporant and should be included in every workout routine, before and after exercising. When it comes to weight training stretching isn't always necessary before the workout as a 3 - 5 minute warm up is usually sufficient enough to raise your heart rate increasing the circulation and getting your muscles prepared for the work ahead but always stretch after. With other sports like football which include a lot of running it is more important to stretch before using dynamic stretches rather then static stretches.
Dynamic stretches are active stretches of movement by muscles that stretch the muscle but are not held in the end position, because the stretches involve movement they are better at keeping the bodies temperature raised over static stretches, an example of dynamic stretches are lungs and leg kicks. Given you have the room to perform them dynamic stretches would be a preferred choice before a weight training session over static stretches because you risk cooling the body back down if you perform static stretches before weight training, save the static stretches for when you have finished your workout.
If you never stretch your muscles will tighten and the range of motion in your joints will decrease as you age. If one of your goals is to increase your muscle mass and get bigger muscles you should take stretching seriously because no stretching and increased muscle growth can impact even more on your range of motion. Even if you are not a regular exerciser or gym goer spending between 5 to 10 minutes to stretch 2-3 times a week will benefit you, helping you to lead an active lifestyle and preventing hindrance to day to day activities.
Some of the benefits of stretching include: Increased range of movement in the joints , Enhanced muscular coordination, Reduced muscle tension, Increased circulation to various parts of the body, Improved posture, Delayed onset of muscle fatigue, Enhanced performance in sports, daily life and other physical activity.
Warm up..always warm up before you perform your stretches as this will help to prevent any injuries during the stretch and during the main workout. Warming up increases your bodies circulation, improves your muscles flexibility, and prepares your body both mentally and physically for the main workout.
For more health, fitness, training tips and advice keep a look out for my Facebook posts, if you are not yet a friend of mine send me a friends request so you can get notified when I post, click here http://facebook.com/Donovan.PersonalTrainer
Donovan Russell - Sci-mx Ambassador - Athlete
PERSONAL TRAINING WITH A 100% MONEY BACK GUARANTEE!
"There would be no point in training with me if you didn't get any results and I am only interested in delivering your results.
I am so confident in my training methods that if after 12 weeks of training with me you don't see results I will offer you a full money back refund!"