Saturday, 29 March 2014

HOW TO GET A PERFECT BODY?

                      
                       How to get a Perfect Body?

                      ‘Perfect Body’ intends having killer abs and highly build up muscles. Not only that, if we maintain perfect body, then it increases our strength and stamina. If you want to get strong, you need to spend a few months training heavy. If you want to look like a bodybuilder, you need to do more sets and reps. That means 12 weeks of circuit training.
                                          



The Perfect Program
How It Works: Using the most time-efficient exercises (the squat, deadlift, and dip), our workout minimizes the overall number of moves. This will stimulate the muscles enough to grow without hurting their ability to recover. Each session emphasizes specific parts aimed at strength, muscle gain, and conditioning. Workouts begin with a heavy lift, then move on to fast-paced circuits for a big pump, and finish with a calorie-burning superset designed to leave you gassed.

Directions
Frequency: Perform each workout (1, 2, and 3) once per week, resting at least a day between each session.

Time needed: 30-40 min.

Do It: Complete all the sets for the first exercise in each workout before moving on. Perform the exercises marked “a,” “b,” and, sometimes, “c” in sequence, resting as directed between sets, until all prescribed sets are done. Use the heaviest weight possible for the first exercise. You can probably increase this load as your sets go on. The weight you choose for the 2a, 2b, and 2c exercises should be your 10-rep max (10RM), the heaviest load you can handle for 10 reps on the first set. Stick with that weight for all prescribed sets, doing as many reps as possible with that same weight. Perform all the exercises with explosive—but controlled—speed.



WORKOUT ROUTINE

 

WORKOUT 1

 

1. Front Squat (1)

Sets: 6, Reps: 3
            Start with the barbell on the supports of a power rack at about shoulder height. Grab the bar overhand and raise your elbows until your upper arms are parallel to the floor. Now lift the bar off the rack, letting it roll toward your fingers—this is where it should rest throughout the exercise (as long as you keep your elbows raised, you won’t have trouble balancing the bar). Squat as low as you can and then drive with your legs to return to the starting position.
                                                

2. Wide-Grip Pullup (2a)
Sets: 4, Reps: As many as possible with your 10rm
Grab a chinup bar with hands outside shoulder-width. If 10 reps are easy, add weight. If they’re too hard, rest your feet on an elastic band. Complete your reps, rest for 30 seconds, and then go on to the dip.
                                    

3. Dip (2b)
Sets: 4, Reps: As many as possible with your 10rm
Go to a parallel bar dip station and suspend yourself over the bars. Add weight or use a band as needed. Complete your reps, rest 30 seconds, and then go on to the dumbbell RDL.

4. Dumbbell RDL (2c)
Sets: 4, Reps: As many as possible with your 10rm
Keeping your lower back in its natural arch, push your hips back as far as you can, and then bend your knees. Keep the weights in contact with your legs. Complete your reps, rest 30 seconds, and then go back to the wide-grip pullup.

5. Medicine Ball Squat Thrust/Press (3a)
Sets: 5, Reps: Continue for 30 seconds
Hold a medicine ball with both hands and squat down. Then shoot your legs behind you fast so that you go into a pushup position on the floor with your hands on the ball. Reverse the motion quickly to come back up and then press the ball overhead. Do as many reps as you can in 30 seconds, rest 15 seconds,and then go on to the dumbbell swing.

6. Dumbbell Swing (3b)
Sets: 5, Reps: Continue for 30 seconds
Hold a dumbbell (a kettlebell is OK too) with both hands and get into an athletic stance. Let the weight drift between and behind your legs and then explosively swing it up to eye level. Do as many reps as you can in 30 seconds, rest 15 seconds, and then go back to the medicine-ball squat thrust/press.

  

  


WORKOUT 2


1. Hang Snatch (1)
Sets: 5, Reps: 3
Hold the bar with an overhand grip, hands double-shoulder-width apart. Bend at the hips. Explosively extend your hips and shrug your shoulders, pulling the bar straight up in front of your body and then overhead.

2. One-Arm Row(2)
Sets: 4, Reps: As many as possible with your 10rm (Each Side)
Hold the bar with an overhand grip, hands double-shoulder-width apart. Bend at the hips. Explosively extend your hips and shrug your shoulders, pulling the bar straight up in front of your body and then overhead.

3. Single-Leg Dumbbell Deadlift (2c)
Sets: 4, Reps: As many as possible with your 10rm (Each Leg)
Place a dumbbell on the floor and stand on the opposite leg. Balance on the one leg and bend at the hips to grab the weight. Extend your hips and knee to pick it up. Complete your reps, rest 30 seconds, and then go back to the one-arm row.

4. Jump Squat  (3a)
Sets: 5, Reps: Continue for 30 Seconds
Squat down and then explosively jump as high as you can. Immediately begin the next rep. Do as many reps as you can in 30 seconds, rest 15 seconds, and then go on to the medicine-ball slam.

5. Medicine-Ball Slam (3a)
Sets: 5, Reps: Continue for 30 Seconds
Hold a medicine ball overhead with both hands and then slam it into the floor as hard as you can. Catch it on the rebound and repeat. Do as many reps as you can in 30 seconds, rest 15 seconds, and then go back to the jump squat.

6. Snatch Grip Deadlift (3a)
Sets: 6, Reps: 3
Bend down and grab the bar with a doubleshoulder- width, overhand grip. Keeping your lower back in its natural arch, drive with your legs and push your hips forward until the bar is in front of your thighs.






WORKOUT 3


1. Dumbbell Shoulder Press  (2a)
Sets: 4, Reps: As many as possible with your 10rm
Hold a pair of dumbbells at shoulder height. Squeeze your abs and press the weights straight overhead. Complete your reps, rest 30 seconds, and then go on to the Bulgarian split squat.

2. Chinup (2b)
Sets: 4, Reps: As many as possible with your 10rm
Grab on to a chinup bar with hands shoulder-width apart and facing you. Add weight or use a band if needed. Complete your reps, rest 30 seconds, and then go on to the dumbbell shoulder press.

3. Bulgarian Split Squat (2c)
Sets: 4, Reps: As many as possible with your 10rm
Keeping your torso upright, bend your front knee and lower your body until your rear knee nearly touches the floor. Complete your reps, rest 30 seconds, and then go back to the chinup.

4. Dumbbell Chop (3a)
Sets: 5, Reps: Continue for 30 seconds (Each Side)
Hold a dumbbell with both hands and rotate your torso diagonally as if you were chopping into a tree (keep your feet parallel). Do as many reps as you can in 30 seconds, rest 15 seconds, and then go on to the split jumping jack.

5. Split Jumping Jack (3b)
Sets: 5, Reps: Continue for 30 seconds
Perform jumping jacks but move your feet forward and back rather than laterally. Do as many reps as you can in 30 seconds, rest 15 seconds,and then go back to the dumbbell chop.



   

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