Health for human, health familly, health kesehatan

Monday, April 18, 2016

5 Day Body Shaping Ideal for Teens

Adolescence is of childbearing age to develop a variety of interests and talents, especially those related to health.
Not only filled by the men, the gym-gym has now spread all over the town started crowded with both male and female adolescents.
Awareness of a healthy lifestyle to get the ideal body become one of the major motivations of teenagers visiting other places of fitness. Not only that, the nature of teenagers who like to hang out and open a new community makes them linger at the gym, both for exercise and socialize.

Why Adolescents Should Rajin Exercising?

A study that was held at the University of Texas said that high school students are more physically fit it can get better academic value and outperform their peers in a standard test.
This study is the first study to examine the relationship between academic achievement with all aspects of physical fitness including endurance , muscular strength, flexibility, and body fat.
Dawn Coe as a professor at the University of Texas said, "berfisik fit not only improve physical health implications for children, but also has implications for their academic achievement."
"Adolescents who engage in a physically active lifestyle reaping the benefits not only in their physical health, but also in other aspects of welfare, such as mental health and their academic performance," added Coe.
Similar studies were held in Sweden also found that more than 1 million young men who have low muscle strength, muscular legs and arm muscles are weak, have an increased risk of premature death .
Researchers believe that muscle strength reflects general fitness, which would explain the connection to one's health.
Effect of lack of fitness of this muscle is similar to the major risk factors for premature death, such as obesity and high blood pressure . When the researchers took into account risk factors, they found a link between early death and muscle strength.
Adolescents with muscle strength above the average gain of 20-35 percent lower risk of early death from any cause and also from cardiovascular disease.

Adolescent Girls Do not Fear Weight Training

Weight training is a good exercise to do for the young guys or girls. Adolescent girls need not fear his muscles so engorged because weight training, because basically different male and female hormones.
Men have testosterone that is much larger than women , whereas women have the hormones estrogen and progesterone which is much higher than men.
With high testosterone levels, he will be much easier to build muscle, so women will not easily get big muscles.
If men produce more testosterone than women benyak, then on the other hand women have higher amounts of fat than men. When a woman doing weight training, in which the muscles will begin to solidify and tighten, then the fat will be reduced.
Fat will be burned in the muscle cells. The more the number of muscle cells you have in your body, so the more fat to be burned. Is this not desired by many women, especially young girls?

Weight Training Program 5 Days For Teenagers

After knowing the benefits and advantages that can be obtained with weight training, it's time to try out the exercise. The following exercise is programmed for 5 days with 2 days rest period. Perform the following exercises with proper technique so you avoid injuries.
Following the pattern of his training:

Day I: Muscle Backs

Lat Pull Down | 3 sets of 10-12 reps

Lat-pulldown
Stages of Implementation:
    Sitting spine straight
    Foot parallel to the floor
    Hand holding the handlebar
    Position the arm slightly bent at the elbow pointing down
    Stang pulled down with elbow position remains parallel to the shoulder (not over the back of the shoulder)
    Inhale while lowering weight and exhale the breath while lifting weights

deadlift | 3 sets of 10-12 reps

deadliftwithbarbell
Stages of Implementation:
    The position of the hand holding the handlebar barbell with a shoulder width distance
    Position your back straight with the body tends bent forward slightly
    Note that the position of the feet parallel to shoulder
    Knees slightly bent so that the handlebar can barbell slightly lowered close to the knee
    Pull the load in the direction of your body
    Spine straight with straight legs parallel to the shoulder
    Exhale as you lift the dumbbells and inhale as you lower the dumbbells.

hyperextension | 3 Sets of 8-10 Reps

hyperextension1
Stages of Implementation:
    Spine straight with your feet in the tool associated hyperextension
    The position of the hand placed in front of the chest
    Bend your body down with your back straight position
    The position of the foot was still associated in the tool hyperextension
    Inhale while lowering weight and exhale when lifting the weight

Day II: Chest Muscle

Front Dumbbell Raise | 3 sets of 10-12 reps

Front-dumbbell-Raise
Stages of Implementation:
    Upright
    Both feet shoulder width
    Both arms straight in front of the body while carrying dumbbells with palms facing the body
    Raise both dumbbells up to shoulder height
    Exhale as you lift the dumbbell and inhale as you lower the dumbbell

Standing Cable Flyes | 3 sets of 10-12 reps

Standing-Cable-Flyes
Stages of Implementation:
    Grasp the handle cable with both hands
    Pull the handle simultaneously to the front of the chest
    Return to the starting position by slowly

Push Up on the Ball | 3 Sets of 8-10 Reps

push-up-on-the-ball
Stages of Implementation:
    The prone position, straighten the body and legs, both hands resting on an exercise ball
    Bend your elbows and lower your body until almost touching the floor
    Return to starting position by straightening arms

Day III: Arm Muscle

Tricep Dips | 3 sets of 10-12 reps

Triceps-Dip_DF1
Stages of Implementation:
    Place both hands straight weight-bearing on the bench
    Legs bent in a 90 degree angle
    Bend your elbows until the butt almost touching the floor
    Hold for a while
    Return to the starting position

Close Grip EZ Bar Curl | 3 sets of 10-12 reps

close-grip-ez-bar-curl-
Stages of Implementation:
    standing upright
    Grasp the bar with your palms EZ move closer to the center (close grip)
    EZ Lift the bar to the chest
    Lower slowly
    Repeat

Lying Dumbbell Lateral Raise | 3 Sets of 8-10 Reps

Dumbell-Lying-Lateral-Raise
Stages of Implementation:
    Lying on his stomach on the bench
    Grasp a dumbbell in each hand (hammer grip)
    Lift the dumbbell to the side of the body to align the shoulders
    Hold for a while
    Return to starting position
    Repeat

Day IV: Abdominal Muscle

Overhead Squat Split | 3 sets of 10-12 reps

Overhead-Split-Squat
Stages of Implementation:
    standing upright
    Grasp a dumbbell in both hands
    Lift the dumbbell above your head
    Left foot step ahead
    Lower your body down (squat)
    Hold for a while
    Return to starting position
    Replace with the right foot

Planking Frog Tucks | 3 sets of 10-12 reps

Planking-Frog-Tucks
Stages of Implementation:
    Take a push-up position
    Step forward with right foot forward
    Hold for a while
    Return to starting position
    Replace with left foot

Ball Crunch | 3 Sets of 8-10 Reps

ball-crunch-edit
Stages of Implementation:
    Lie on your back on a swiss ball
    Both knees bent to form a 90 degree angle
    Both hands were on the side of the head
    Body lift to the top
    And headed back to its original position
    Repeat

Day V: Leg Muscles

Barbell Lunges | 3 sets of 10-12 reps

barbell-lunges
Stages of Implementation:
    Standing position with your back straight
    One foot in front with knees slightly bent, the other leg behind rather straight
    Stang barbell placed on top of traps (the muscles between the shoulder and neck)
    Both hands holding the handlebar barbell with shoulders parallel to the elbow
    Front leg bent with your feet flat on the floor fixed
    Rear legs are bent up to her knees almost touching the floor
    Inhale while lowering weight and exhale the breath while lifting weights

Squat Jump | 3 Sets of 8-10 Reps

squat-jump
Stages of Implementation:
    Squat until thighs parallel to the floor
    Make the jump in place as high as possible
    Return to the starting position, then jump again

Abduction | 3 sets of 10-12 reps

Abduction
Stages of Implementation:
    Standing position with your back straight
    Both legs docked
    One hand can be used to hold
    Attach the band on one leg
    Pull the foot to the side
    Inhale as you pull away and exhale as you lower the leg to the starting position
    10-12 feet for each foot

Day VI and VII: Break (off)

Balance the above exercise with a diet low in fat and high in protein to get maximum results.
Congratulations practice. (and)
Note: By downloading this free ebook, will help realize your fitness goals in just 30 day
Share:

0 komentar:

Post a Comment

Health Me |

Blog Archive

Blog Archive